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CROSSFIT IMPACT 1882 Johns Drive Glenview, IL 60025

US POSTAGE PAID BOISE, ID PERMIT 411

crossfit

t c a p im
February

2014

inside
Hockey Passion | page 1 2 Treadmill 101 | page 2 Strawberry Spinanch Salad | page 2 3 Client Testimonial | page 3 Eating Out | page 3

Hockey Passion Comes to CrossFit Impact

Ive always been active, and my family played every sport under the sun except for hockey, and naturally, thats pretty much the only sport Ive ever played. Playing hockey, I felt like I could forge my own path, with the added benet that my family couldnt tell me what to do! For a really long time, I felt like hockey was my calling and stuck with it through high school, into college, winning a gold medal with Team USA, and through the minor leagues. But when I was introduced to CrossFit, things started to change. Back in college, one of my hockey buddies (big surprise!) was really into CrossFit. Now, I was really into the old ways of circuit training, and we were really t guys, so I thought it would be a cinch. I humored him, and we started to do one CrossFit workout a week. I learned my lesson fast! The CrossFit sessions were always the hardest workouts of the week. I remember one day in particular when we decided wed do two sessions (1/4 mile runs, 20 burpees and then Fran I had no idea what I was doing!). It was really bad at the end I was miserable! But it was a real wake-up call for me; something that was so difcult for me (this really t guy), others around me were doing in minutes. I thought I would stick with it, but lost touch with CrossFit after college and only came back to it a couple of years ago. When youre feeling like things are just too much for you, or youre just starting out with CrossFit, remember this: When I rst started here, I thought that I was going to walk in and blow the roof off the place (Im Team USA, right?), but I was totally humbled. At the same time, the

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people I met were so supportive and helped teach me so much, that within a year, I had achieved the results Id been working for throughout my entire tness career. Trying CrossFit in college and my time playing hockey were the driving factors pushing me to be a coach. When I had mastered a skill that I was able to pass on to a teammate, their excitement at being able to do something that they couldnt do before was always an amazing feeling. I felt like I was contributing to someones life in a positive way and I honestly cant think of a better thing that I could be doing right now. I help people maintain their tness, and their bodies. After all, youre only given one, and its so important to take care of throughout your life CrossFit is the best way I know of to do it. Coaching doesnt come without its challenges though! Theres no such thing as a one-size-tsall approach in this box and I try really hard to get through to the people I work with. Its a process of trying to understand continued on page 2
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UPCOMING EVENTS
BUT HURRY BECAUSE THESE SPOTS WILL DISAPPEAR QUICKLY!
February 1, 2014 Saturday 10:30AM - 12PM CFI Rowing Clinic with Coach Carlos February 15, 2014 Saturday 9AM Valentines Day Couples/Partner Thrown Down February 16, 2014 Sunday 10AM Whole Life Challenge 2014 Mid-Challenge Feast/Brunch March 8, 2014 Saturday 9AM-11AM Whole Life Challenge 2014 Finals April 6, 2014 Sunday 9AM-12PM CFI Total - Power Lifting Meet May 11, 2014 Sunday 9AM-10AM Mommy and Me | Mothers Day WOD May 24, 2014 Saturday 9AM Memorial Day TEAM Murph WOD June 15, 2014 Sunday 9AM Whos Your Daddy - Fathers Day WOD June 27, 2014 Friday 8:00PM Captain Americas Birthday - Happy Hour Landmark Bar and Grillle Northbrook, IL
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Client Testimonial

continued from page 1 how people learn best and being able to read students to give them the guidance they need. I learn almost as much from my students as I teach them! With such a positive atmosphere, its addicting!

t I o D t Don' eadmill 101 Tr

If it has handlebars, were supposed to hold on, right? Wrong! Its the curse of the treadmill. Since its just walking or running, its the most unassuming of all exercise machines, and in that light, a lot of us are using it incorrectly it all has to do with the handlebars. Treadmill handlebars are there for emergency support, or a heart rate check for instantaneous, temporary use. But what does hanging on for dear life actually do during a run on the treadmill? When youre running on a treadmill, you are trying to imitate in the most physiologically convincing way the experience of running outside. The moment you grab on, you turn your form and workout into fake-running and makebelieve walking. This totally alters your posture and bodily alignment, making it easier for you to injure yourself and killing your burn! To top it all off, bar-holding on a treadmill doesnt help you build balance and will cheat your lower back muscles out of a workout! Those good old erector spinae are there for a reason: their job is to keep you upright and stabilized as you walk, run, jump and climb. When you rely on the treadmill instead of your muscles, you actually end up weakening your core, undoing a whole lot of work you put into that set of crunches So, kick the habit and embrace the world of hands-free-treadmill living; your body will thank you!

Patrick Thompson
So Says Patrick, So Say We All
I started at CrossFit Impact in 2011. I was going it solo and had just gotten bored with my previous workout routine. I wasnt the most consistent, and was a bit overweight, but my brother and one of my best friends from college had been raving about CrossFit for over a year. So when I turned to Google and found CrossFit Impact, I connected with Carlos to give it a try. My rst WOD was a 7- or 8-minute AMRAP and, between the wall balls, rowing and something else, I was totally gassed, but really excited for this program! Ive totally changed my diet and I feel a night and day difference from the body I used to have. I dont know if I could choose a favorite WOD because theres something new every day, but I do get really excited for the Hero Workouts. Carlos and Lindsay also have such a great community here on top of a rst class program. I come here every day excited, and it really does become addictive!

Things You Can Do If In Doubt When Eating Out

Have you ever noticed that it is WAY harder to make good diet decisions when you are out to eat? Especially when everyone around you is ordering the smothered enchiladas with dessert afterward? Here are some great tips to help you stick with your goals when the takeout Gods are out to get you.

-John

As a business owner, its scary trying to nd someone you trust to join your team. What if theyre not a good t? What if theyre only in it for the money? What if you discover you really cant stand each other later on down the road? Well, with John, I didnt have to worry about any of that. Hes just a great guy plain and simple. The second you meet him, you can tell by his energy how passionate he is about CrossFit Impact and how much he cares about our clients. The moment he signed on, I knew I had found someone who was as dedicated and committed to this gym as I am. Hes the most humble guy Ive ever met and I have a lot of respect for him. Im super excited to have him on the CrossFit Impact team - and you should be too!

1. Get new friends Just kidding, but really let your friends in on your goals of being healthier and you may nd its probably something theyd like to be working on too! Having your buddy keep you accountable, rather than tempt you with cheesecake, is an awesome way to stay on track! 2. To Go Box it from the beginning Ask the server to put half of your meal in a to go box before she brings your order out, that way you arent tempted by the nish your plate mindset. Restaurants these days put way more than a normal serving on a plate and we just eat it! Bonus: This way you not only leave the restaurant sans the bloated feeling that always accompanies eating out, but you also have lunch for tomorrow! 3. What makes that a meal Does adding fries and a giant soda actually make it a meal? I dont think so, I think it just makes it the average persons daily allotment of calories, while giving you barely more nutrients than a cardboard box. Ditch the meal when you are headed through a drive thru and grab a salad or something al fresco instead! 4. Switch your sides Instead of nomming on the regular deep-fried deliciousness that accompanies your meal, ask for fresh or steamed veggies on the side! Restaurants are more than willing to accommodate healthy eating - whether its a side salad instead of fries at Chilis, steamed veggies instead of fried rice at Panda Express or apple slices instead of french fries at Wendys accommodation is everywhere, you just have to ask for it! So next time youre out and hunger strikes, keep your motivation strong by pulling one of these tips out of your hat and end your day feeling like a winner (not Charlie Sheen style!)

-Carlos

Strawberry Spinach Salad Ingredients

Baby Spinach Leaves Strawberries Shredded Swiss cheese

With Sugar Coated Pecans

Sugar Coated Pecans

1 egg white 2-3 cups pecan halves 1 cup sugar 1 tsp Cinnamon (optional)

Red onion (optional) Sugar coated pecans

Directions
Add the proportions you desire. When ready to eat, mix together and top with Brianas Strawberry dressing!

Preheat oven to 300 F. In a bowl, beat egg white until foamy. Add pecans and toss until well coated. In a separate bowl place sugar and cinnamon if desired and mix together. Sprinkle over pecans and toss to coat. Spread in a single layer on a baking sheet and bake at 300 F for 25-30 minutes or until browned, stirring occasionally. Cool on wax paper. Enjoy!

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