The Chalky Hands Podcast

In todays episode I cover some of the fitness myths that I've heard over the years and I'd like to put them to rest once and for all. 

It can be down right intimidating to start Crossfit. We're here to let you know that it really isn't as bad as you may think. No one is going to make you do 100 burpees or run until you get blisters. We take care of beginners, we make sure you understand what's going on and keep you safe as you learn the ropes. Crossfit is only ever as challenging or intense as you make it, take a breath, slow things down and just get used to your new routine. 

Most people have similar struggles when it comes to losing body fat and having healthy habits in general.

Please give this one a listen to help understand how you can build structure and stop having those weekend set backs. 

Don't make it complicated, Build muscle in the gym when you lift. Fuel with adequate protein and stretch so you don't snap anything off. 

If you have a goal you need the following things. 

1. Your starting point 

2. Your Finish ling (objective, number based) 

3. A way to get there and regularly check in on your progress 

Most diet's fail because the stress we place on our body is simply too high. There is no way to sustain the changes we have made. The solution is to start slower and pick the most effective changes to make VS making more changes just for the sake of it. 

Are we in the matrix? Well yeah we kind of are. Delicious, cheap and abundant food is ruining our health and we are hardly even noticing. 

Is there a real benefit to training twice per day? TLDR: No

But..what if you want to simply be more active, nutrition and recovery play a key role.

Give this one a listen for more details 

If you keep hurting your back don't know why and are tired of it, give this one a listen. If it helps you or helps a friend, pass it alon. 

Many people struggle to lose weight consistently and keep it off. In this episode I talk about the 5 main reasons why that is. 

Are you tired of working hard during the week only to give that progress back every weekend.

Give this one a listen and get this problem solved! 

A little bit of information, some action steps, and some tough love! The top 5 reasons you are struggling to lose weight are: 

1. Inconsistency 

2. Too many calories consumed 

3. Not enough walking or non exercise activity (NEAT) 

4. Inadequate sleep and active recovery 

5. Self-Sabotage - for example labeling yourself as a stress eater. 

Yup, it can be done you can lose 10lbs in 30 days no BS.  in fact 10lbs was the average weight lost, not even the best result we saw. If you focus on whole foods that are dense in nutrients, as well as satisfying and simple you can do this too. The key is to do this while removing high calorie processed foods from your diet.  Remember nobody was perfect either, we all ate pizza or had a special meal at least once.

Keep it simple, and sustainable and you'll get there!

What Gear should I get? Do I NEED X,Y,X thing?

In this episode I take a dive into shoes, belts, wraps, grips etc. I rank what I think are the most useful items and where to get them.

For your one stop shop for everything Crossfit you can check out - https://www.roguecanada.ca/

We all want to be fitter, healthier, and stronger. The question posed by today's episode is what is the easiest way to do that? Could it be as simple as going for a walk at lunch time? Or filtering your water? Maybe adding in vegetables to one extra meal per day. Whatever that answer may be for you the question is simple...

What is the smallest possible thing you can change while having the biggest possible impact on your health, that is where you should start. 

In this episode I talk about the Crossfit open, what is means, should you do it and an overview of how we run at.

TLDR; You should do the open because it is awesome and shows people they are much stronger than they think.

If you'd like to register or learn more about it please click here: https://open.crossfit.com/

On this episode we talk about Macros! This is a variation of tracking your diet by having specific targets of protein, carbs, and fat depending on your goals. You track food with an app called my fitness pal and weight your food using a scale to get the most accurate data. You don't have to use Macros to achieve your goals but it is a very powerful tool to have in your kit. Macros also allow for greater variation in food choice, not just whole foods which adds some much needed flexibility for most people.

I also share some helpful tips I've learned over the years in doing macros myself. Give it a listen and I hope it helps you! 

Hey Fam, let's be real here, the holidays are over and most of us want to lose a few lbs and get back into fighting shape. We also know the ass kicking Crossfit Open is just around the corner. In this episode I cover the foundation for any good diet which is to make a clear goal and realize what the trade offs are for achieving that goal. After that is the willingness to baseline your current diet to see where you are at, and lastly is to pick the type of diet that suits you best based on your goals, experience, and personality. 

When you hear someone say programming that is a fancy term for "the workouts we do at the gym". Programming is half art, and half science. There are many kinds of workouts, some good, some bad. In this episode I talk about programming, my personal bias, and what I believe is the best course of action for programming at my gym in 2022. 

On this episode we talk to Jeff Cheverie who is one of our hardest working members and a successful entrepreneur. We talk about his career path from being in the homebuilding/real estate business to starting several bars and restaurants out of the COVID crash that he is now building into a full fledged empire.

Give it a listen and if it makes you hungry then check out his restaurant Flirty Bird - https://www.flirtybirdchicken.com/

Today I sit down with Dr. Brad Kane, he is literally the very first member of Crossfit Sunalta and he talks about his journey through Crossfit over the years. We talk about how Crossfit has evolved as a whole and what to expect as a new athlete in your progression for the first few years. I spend some time talking about my numerous injuries and how Dr. Kane has helped me over the years as my chiropractor. Lastly we talk about what a chiropractor can do and the difference between them and a physio therapist.

If you would like to check out Dr. practice for a treatment click the link below:

https://www.calgary.spine.ca/

Today we are joined by our very own Coach Sophie who also happens to be an Osteopath. We cover the topics of manual therapy how it can help your training and why I still don't think Reiki is real.

If you'd like to book an appointment to see Sophie please check her out at - https://linktr.ee/Sophieannett

In this episode we talk about how to get better at anything. I use the example of Olympic lifting in the episode but this could also be playing an instrument, learning how to write code, or even making pizza. I am personally OBSESSED with the idea that in 10 years with consistent practice you an master just about anything. Those 10 years are going to pass anyways so what will you use them to achieve? What do you want to master?

Using some simple tools and concepts from this episode you can get started today! 

What is Crossfit? ⁠

It is an age old question that seemingly no one can answer, at least not in a sentence or two. ⁠

In this episode I take a deep dive into the "dictionary" definition of Crossfit as well as the normal human definition at the end. ⁠

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What do people actually need to be fit? In todays episode I will cover what the basic physical competencies EVERYONE should have in order to live a healthy life without worrying about limitations. 

In this episode JP talks about how to get the most out of your workouts. We can't always show up at 10 out of 10 and CRUSH fitness, so when that happens, what can you do?