Categorized as: Health Tips

Tips to Meet your New Year’s Resolution

Do Work CrossFit is your premier Lee's Summit Gym

You’ve made a New Year’s resolution every year and there hasn’t been one time you can remember that you actually accomplished it, for example like joining a Lee’s Summit gym. You are thinking, “should I even make one this year?” The answer? Yes, you should! Not only should you make one, but you should think about how to follow through and make a plan to make it happen. Anytime we set a goal, we have to determine our steps and make a plan to reach that goal. Here are some tips from Do Work, your local Lee’s Summit gym that might help this year be the first year you accomplish your resolution.

  1. Be Realistic

Don’t set expectations that are too high for you to actually achieve. Making a goal unattainable is the fastest way to not only fall short of your goal, but feel defeated in it.

  1. Plan Ahead

Start thinking, ahead of time, about what you would like to accomplish in the New Year. Don’t lean in for a kiss, under the mistletoe, and then decide, in a matter of minutes, what you will resolute. Last minute decisions are rarely good and hardly ever stick.

  1. Choose “Meaningful” Resolutions

When you are thinking about a resolution, get to the “heart of the matter.” You do this by choosing something that holds value and has meaning for you. Are you overweight and have a dress you’d like to fit in for your anniversary? Would you like to just feel healthier or better about yourself during this next year? These are meaningful and can help fuel a resolution putting motivation behind it. These kind of resolutions will last when things get tough.

  1. Outline A Plan

Come with a solid plan to help you deal with all the excuses that you know will arise. What will you do when someone offers you a huge piece of your beloved chocolate cake?  What about the temptation to skip an exercise class? Consistency is the key to success. Make a plan to keep everything going in the direction you have chosen to follow.

  1. Share

Let other in on your plan. Your friends and family, that are closest to you, can be very helpful in the area of support. It’s very hard to change habits, so having those around us hold us accountable or just encourage us is very useful in accomplishing our goals. If you keep it a secret, no one will know and be able to offer support. Sometimes joining a Lee’s Summit gym to hold you accountable might be the way to go.

  1. Reward Yourself

Last, but not at all least, we have a reward. Along the path, you need to have mini goals and then rewards for yourself when you hit those goals. At the very end, make sure you have something that will be a big reward for reaching that final goal. This is always great for just patting yourself on the back for a job well done.


Why CrossFit is a Fit for Everyone

Why CrossFit is for Everyone

What is the first thing that comes to mind when people think CrossFit? We all think, “What is it?” We’ve all thought it at one point. CrossFit is an intense exercise program that takes advantage of different forms of exercise and groups them together to create one program. Such as, plyometric jumps, Olympic lifts using kettle bells, sandbags, suspension systems or water-filled implements, as well as the traditional weights. You do these exercises in a very quick, repetitive, efficient style. Why CrossFit is a fit for everyone? CrossFit is not only a style of working out, it is a sport and a culture. A culture formed by many people from all walks of life. It can benefit every age and body build. The results are out of this world.

Most people would think immediately after reading this description, that CrossFit would be only for elite athletes or workout enthusiasts. Wrong! CrossFit is a fit for everyone. Why you ask? Ok, ask yourself these questions: Who doesn’t want to be in shape? Who wouldn’t want to be healthy, if given the choice? Who doesn’t want to meet people and have a good healthy social life? Isn’t that why a lot of people try online dating, speed dating, Church events and the bar scene on the weekend? Just trying to connect? Name one person who doesn’t like to have any challenges or adventure in life? Everyone, no matter what walk of life, no matter how old likes to still have a place to fit in and wants to continue to grow and change. If you don’t, then you stand still and life stops. We were made for change!

There are at least 10 things that will change when you start doing CrossFit which proves that CrossFit is a fit for everyone:

  1. You’ll learn how mentally weak you are.
  2. You will learn where you are mentally strong.
  3. You’ll definitely notice a your energy level increasing.
  4. You will begin to respect endurance and stamina, what it offers.
  5. You’ll get insanely good at counting.
  6. You’ll find out how truly out of shape you are.
  7. You’ll come to realize how fat you and other regular people are compared to real athletes and what it takes to get where they are at.
  8. Friends and family will start giving you all the warnings and negatives found online
  9. You’ll never get bored again. WODs change daily and offer continual change up and challenge.
  10. You’ll see results within 3-4 months of consistency whether you are young or old, short of tall, skinny or overweight. (There isn’t one person that can name that wouldn’t love to see positive results and changes to their body!)

Interested in speed-dating? Speed date with CrossFit? Try it out once and see how you like it. Want to hang out at the bar? CrossFit has a bar. Pick it up and do some movement. You’ll still meet lots of people but your life will change forever! Let the good times roll!

Eat More to Stay Lean

Stay Lean

“Dieting” has been a trend for a long time. Glamour magazine dates diets back to the 1930s and 40s, describing the various diet trends that were in force back then. Smoking was one of the first diet crazes. In the 1950s, we resorted to prayer! One of the best sellers of that era was, “The Devil Wants Me Fat.”

Today, we have a formed a belief that to get lean and stay lean, we need to consume only low-fat or no-fat products and keep our calories almost non-existent. The less you eat the more you stay lean, right? Wrong! To get lean and stay lean, you actually have to eat more. The keys are a high protein lifestyle and having a healthy metabolism that can release energy, burn fat, but not lose muscle.

What about my metabolism? Why is it important to stay lean? Your metabolism coverts what you eat and drink into energy. It uses calories combined with oxygen to release energy. Metabolic health is very important to stay lean and has to do with all your body’s functions: how your cells use energy, your digestive health and how it works, your quality of sleep, energy levels, moods, etc… Identifying what stresses your metabolism (example: stress hormones) can help you eliminate and nourish your metabolism.

Protein fits into this picture as it is essential for the overall health of the human body and can even affect the way it functions. Some of our organs and hormones are made up of some amounts of protein. In order to function properly and have a healthy body and life, we need to consume the right amount of protein. This applies whether you are losing fat, building muscle, or just being healthy.

“Healthy” is the new diet. This means never starving. You have to eat yourself to health. Eating enough of the right foods and working out will cause you to naturally stay lean. Your stomach is not a waste basket so be careful what you put in your body, but also be careful not to leave too much out of it. Stay lean!

CrossFit Box Dilemma for the Average Dad.

CrossFit Box Lees Summit

Father’s Day has crept up on us again. Where is dad? Probably sitting on the couch enjoying his favorite baseball game on the tube, drinking a coke, gobbling down some slices of pizza. He is not thinking about much because the game is on. This has been his nightly ritual during baseball season. Go KC Royals!

Father’s Day? Dad isn’t worried, he has it already planned out, because today he knows he will get up, drink his morning coffee, catch a sermon on how great Father’s are to the family and then head home for his beloved BBQ. It’s simple for him, Father’s Day you BBQ. Secretly, there is only one thing that has really been bugging him. Though he doesn’t want to think about it. The question is, what happened to his fitness? He used to have goals. He hates the bulge that was beginning to slip out of the folds of his favorite T-shirt and last time he went down in the basement to grab a box of stuff, he came back up feeling breathless. He needs to get back in shape, but where? How? He always gets a gym membership right after New Years every year, but finds himself fading out after May. He knows he needs to stick with it, but it becomes mundane and repetitive. He would love to have a workout buddy but not everyone likes working out.

The children arrived at his home right on time and they went out to the deck to take in the smells of Dad’s yummy steak sizzling on the grill. He noticed when they came in the door that they were holding a small box. Later, after the meal was finished, they brought it out to him. He slowly opened the card first and saw that they had bought him a year membership to the local CrossFit gym. Wow! He was excited. Furthermore, in the card, it explained the benefits of CrossFit:


CrossFit has many benefits. The greatest things are that:

-Short W.O.Ds (Workout of the Day)
-Personal Coaching

Your Kids

Happy Father’s Day!!