Blog Archives - CrossFit Vertex

Competition Is a Good Thing

Sun, 03 May 2026 23:12:42 GMT

Competition is a Good Thing

Competition gets a bad reputation. Somewhere along the way, it became synonymous with ego, comparison, and “winning at all costs.” But real competition, especially in a training environment like CrossFit, isn’t about tearing others down. It’s about raising the standard . When you line up next to someone who moves well, pushes hard, and refuses to quit, it challenges you to do the same. That’s not toxic, it’s powerful. Competition, at its core, is simply exposure to a higher level of effort and execution.

In the gym, competition doesn’t mean you have to beat the person next to you. It means you show up with intent. Maybe it’s trying to hold onto your unbroken set a little longer because your training partner is doing the same. Maybe it’s pushing the pace on the last 200 meters of a row because someone else is within reach. These moments sharpen focus and unlock performance you didn’t know was there. Iron sharpens iron, and in the right environment, competition becomes the catalyst for growth , not comparison.

The key is perspective. When competition is rooted in respect and community , it builds confidence instead of insecurity. You start to see others not as threats, but as assets, people who help you level up. The scoreboard becomes feedback, not judgment. Over time, you realize the real opponent was never the person in the next lane. It was the version of yourself that was willing to settle. Competition is a good thing. It’s one of the most honest tools we have to discover what we’re truly capable of.

I'm Coach Joe Marcavage. I've owned CrossFit Vertex since it opened in 2012 and I've been working on my own health and fitness for over 30 years. I'd love to meet up to discuss how CrossFit Vertex can help you achieve your health and fitness goals. Joe's Schedule .

Joe Marcavage

Owner, CrossFit Vertex

Why Consistency Matters

Wed, 22 Oct 2025 23:12:47 GMT

Why Consistency Matters

When it comes to health and fitness, consistency is paramount. I'd probably rank it number one. It is nonnegotiable. You can’t out-exercise inconsistent habits. Said another way, training occasionally or dieting intensely for short bursts won’t build lasting strength, resilience, or vitality .

But conversely, showing up day after day — even when motivation is low — is how you forge real change. Consistency breeds momentum, and momentum compounds into breakthrough results.

Progress Follows Patterns

Your body adapts to what you do most often, not what you do sporadically. Strength, endurance, mobility, and overall health — they emerge through steady repetition, not patchy, on-again-off-again effort. Each workout, each nutritious meal , each night of rest stacks on the one before it. Over time, that stacking effect is what separates those who thrive from those who plateau (or make no progress at all).

Consistency Is a Statement of Character

Beyond the physical, consistency builds confidence and credibility — to yourself and to others. When you follow through on your commitments (to movement, nutrition, rest, and self-care), you reinforce the belief: “I am someone who keeps promises to myself.” That trust spills into your work, relationships, and every domain of life. Consistency becomes a statement of identity, not just action.

So, that said, consistency is more than routine — it’s character cultivation. It’s the quiet, daily discipline that shapes who you become.

The Good News

You're already a consistent human being!
Here are some examples that you probably don't even recognize as positive, consistent behavior

You consistently get up and go to work.
You consistently take your kids to practices, games, and school events.
You consistently pay your bills.
You consistently stop for your morning coffee at the same spot every day.
You consistently care for your home — shoveling snow, mowing the lawn, or tending the garden.
You consistently take your car in for oil changes and inspections.
You consistently check on aging parents, friends, and neighbors who need help.
You consistently meet up with friends for dinner, drinks, or game night.
You consistently watch your favorite sports teams, even when they’re having a rough season.
You consistently volunteer or donate to local causes when someone needs it.
You consistently show up for the people you care about.

Next Steps for Health Consistency

If you’re already consistent:

Keep your structure, but challenge your comfort zone.

Talk with your coach — set some new goals
Tidy up your nutrition — focus on fueling, not just eating.
Track your workouts to see progress patterns.
Prioritize recovery: sleep, stretching, hydration, breathwork.
Share your consistency — help someone else start.

If you’re not consistent yet:

Start small, but start today.

Find a coach who can guide you.
Pick two days a week to move, no matter what.
Prepare simple, whole-food meals instead of grabbing fast food.
Set one “non-negotiable” health habit (like going to bed by 10:00 p.m. or walking daily).
Schedule your workouts like appointments — because they are.
Celebrate consistency, not intensity — the win is showing up.

Don't wait until conditions are perfect. Whether you’re an athlete, a parent, or just trying to live better in Northeastern Pennsylvania, the real transformation comes from stacking small wins, one day at a time.

I'm Coach Joe Marcavage. I've owned CrossFit Vertex since it opened in 2012. I've been consistently working on my own health and fitness for over 30 years. Believe me, I've failed. A lot!! But I've also had a massive amount of success, and can say at 45 years old, I'm about the healthiest I've ever been. I'd love to meet up to discuss how CrossFit Vertex can help you achieve your health and fitness goals. Joe's Schedule .

Joe Marcavage

Owner, CrossFit Vertex

What is Healthspan and Why It Matters

Fri, 03 Oct 2025 19:11:29 GMT

What is Healthspan and Why it Matters

When most people think about longevity, they picture the number of years lived or lifespan . But the real question is: how many of those years are lived with vitality, strength, and independence?

When you're considering the quality of your life as you age, you're considering the concept of Healthspan . I know it may seem very far off, but let's dig into this concept and discuss why it matters.

Healthspan vs. Lifespan

Lifespan refers to the number of years a person lives, while Healthspan refers to the number of those years lived free from chronic disease , injury, and dependency. You may live to 85, but if the last 20 years are marked by immobility, illness, and dependency on others for your basic care, your Healthspan has been cut short.

I know it's a lofty one, but we should set a goal so that our Healthspan and Lifespan closely align.

Practical Examples of Healthspan

I'm not there yet, but I'm hoping that I'm still working out at 75. I'm sure at that age, my workouts will be different. I'll be moving much more slowly, more methodically, and perhaps there will be things I simply won't do anymore (like single legged squats ��). But besides working out, we should think about our Healthspan in practical terms using practical examples.

At 65 years old, will you be able to...

1️⃣ Play with your kids or grandkids without pain?

2️⃣ Climb the stairs?

3️⃣ Drive to the market and carry groceries into the house?

4️⃣ Get off the toilet or off the couch without assistance?

5️⃣ Walk from the kitchen to the living room without getting winded?

These are all markers of health and independence . Maybe you're not running a mile at 70 years old, but you don't want to have to use a walker to perform daily tasks, do you?

CrossFit Vertex's emphasis on functional fitness — walking, running, squatting, pressing, pulling, carrying, and jumping — directly supports extending Healthspan through training. You perform activities that mimic life's daily tasks during our Group Classes . For an in depth look on Healthspan, check out CrossFit's Exercise for Longevity in its Health Summit series.

Why Healthspan Matters

Extending Healthspan means reducing years of decline and dependency. Repeating for emphasis. You reduce decline and dependency . It means thriving in your 60s, 70s, and beyond with strength, confidence, and function. CrossFit provides a pathway toward that reality by building not just fitness, but resilience . By training today, you’re not just adding years to your life — you’re adding life to your years . Want to dive deeper? Check these out: Strength Training for Heart Health and Top 5 Questions on CrossFit

It is up to you

Nobody's going to do it for you. If you want joy, independence, vitality, and to love life as you age, walk into your nearest CrossFit Affiliate or find an exercise and nutrition program that you can stick with .

Healthspan > Lifespan .

And it takes consistently prioritizing Nutrition, Sleep, Exercise, Coaching, and Community.

Joe Marcavage

Owner, CrossFit Vertex

Get Better at Riding the Concept2 Bike

Sun, 15 Jun 2025 01:14:12 GMT

Get Better at Riding the C2 Bike

We incorporate the Concept2 BikeErg a ton during our CrossFit workouts. And on its own, it’s a wonderful way to boost cardiovascular stamina and leg endurance. So how do we get better on the “C2 Bike”?

Read on for a few tips regarding proper C2 Biking technique and a few ideas on training strategies.

1) Focus on Your Form

Set your saddle to about hip height. Basically, you want a slight knee bend when your foot is at the very bottom of its stroke (pedal at its lowest point).

Posture also plays an integral role. Keep your upper body relaxed but upright. Set up the handlebar height to give you a slight forward leaning chest. And don’t forget to engage your core. This will help you stabilize your torso which will reduce energy leakage. Lastly, don’t sit up exactly straight. This will sap your power output.

Always pay close attention to your pedal strokes. Focus on a smooth, circular stroke pattern rather than just pushing down with your quad muscles. Likewise, get your hamstrings involved by pulling up on the pedals (griping with the bottom of your sneaker). This helps to create a more efficient, continuous motion.

Lightly grip the handlebars to avoid unnecessary tension in your arms and shoulders. Keep your energy focused on your leg drive and stabilization in your core.

Lastly, control your breathing! This is especially hard when you’ve just completed 20 Box Jumps, 15 Power Cleans, and whatever else came before the C2 Bike in your CrossFit workout . Concentrate on developing a rhythmic breathing pattern that synchronizes with your foot pedal strokes (example – breathe in for three down strokes with your right leg and then out for three down strokes with your right leg). Inhale through your nose and exhale through your mouth, focusing on controlled breathing. This is especially important and will benefit you greatly during a high-intensity interval training session.

2) Optimize Resistance

Resistance can be a game changer in both a positive and negative way! Pedal stroke resistance is set by adjusting the damper (settings 1 – 10) on the left side of the flywheel. The higher the setting, the more resistance. Think of a “10” like trekking up a super steep hill or riding through a foot of mud. With this setting, you’ll most definitely be putting a ton of power into the BikeErg, but you will burn out quickly. This will lead to very low sustainability and inefficient power output. Conversely, saddle up, set the damper to “1”, and pedal hard for 60 seconds. A setting of “1” is similar to riding on a slight downward grade. Your legs are moving swiftly, but you’re most likely reducing the overall training benefit because you're not generating much power.

Very high and very low damper settings have specific use cases during interval training. But when biking for a longer duration of time (greater than 10 minutes), a moderate damper setting (3 - 6) is often best and will provide great benefit.

3) Cadence and Effort

We can measure effort in a few ways using the BikeErg’s metrics tracking monitor. Examples – “Calories per Hour”, “Wattage”, and “Pace (minutes and seconds) per 1000 Meters”. Cadence refers to how fast (or slow) the pedals are moving. It is measured in Revolutions Per Minute (RPM).

There are generally three metrics you should be aware of during your ride: Cadence, Effort, and your Goal (number of calories, specific distance, or a specific amount of time).

You’ll want to find a Cadence that allows you to maintain consistent effort while working toward your goal. For many cases (e.g. 5K ride, 20 calories during the middle of a CrossFit workout), a Cadence ranging from 80 - 100 RPMs with a Wattage ranging from 125 – 175 will be ideal. This will ensure a consistent power output and effort.

But I encourage you to experiment with different damper settings and Cadence. If your legs are strong and the goal is short, try adjusting the damper way up and pedaling super hard – the Wattage will skyrocket and you’ll reach your goal more quickly.

4) Ideas for Training

As is the CrossFit custom, I encourage you to test out short, moderate, and long duration rides along with varying degrees of intervals and intensity. These can all be achieved in the CrossFit Vertex Open Gym space (the “Annex”).

Some ideas:

Short bursts of maximum effort followed by recovery periods. Example – 8 rounds of 30 seconds of hard pedaling (work) followed by one minute of rest.
A 35-minute ride at 80 RPM (Cadence) averaging 145 Watts (Effort).
A 15-minute ride, every five minutes increase RPM (Cadence) while Wattage (Effort) remains consistent.

By focusing on form, pedaling technique, Cadence, and Effort, you’ll realize some significant gains on the C2 BikeErg. I would love to hear about your results!

I’m Coach Deb Galloway, I'm an avid cyclist with thousands of miles of road time. I’ve been passionate about health, nutrition , and fitness for as long as I can remember. I've had a Precision Nutrition Level 1 Certification for six years. Here at CrossFit Vertex, we’re excited to help you start your fitness journey! Schedule a quick meeting with us today: CrossFit Vertex Calendar .

Deb Galloway, PN-L1

Coach, CrossFit Vertex

Fell Out of Your Gym Routine? Here’s How to Get Back on Track

Wed, 23 Apr 2025 16:15:23 GMT

Fell Out of Your Gym Routine? Here's How to Get Back on Track

We’ve all been there. Life gets busy, you miss a few workouts, and before you know it, your “routine” is more of a distant memory than an actual habit. It happens to everyone, whether it’s because of work, family, getting sick, or just losing motivation for a bit.

But here’s the good news: getting back into an old routine is WAY easier than starting a brand new one —even if it doesn’t feel like it right now.

Let’s break down why people fall off track, why jumping back in is easier than you think, and the best way to get back into the gym.

Why Do People Fall Out of Routine?

Most people don’t stop working out because they want to. It usually happens gradually:

�� You miss a few workouts because of work, family, or feeling under the weather.
�� You lose momentum —one missed workout turns into a week, then two.
�� You start overthinking it —”Ugh, I’ve lost progress, I’ll just start fresh next month.”
�� You feel out of shape —so instead of easing in, you avoid it altogether.

Sound familiar? This is completely normal. But skipping workouts doesn’t erase all the hard work you put in—it just means you need a little push to get rolling again.

Why Jumping Back In Is Easier Than Starting From Scratch

The best part about getting back into an old routine? Your body and brain already know what to do.

Think about it like this: If you learned how to ride a bike as a kid, but haven’t ridden in years, you might be wobbly at first—but you won’t forget how to ride. Same goes for training.

�� Your body adapts quickly. Even if you feel out of shape, your strength and endurance come back faster than when you first started.
�� You already know what works. You don’t have to figure out how to work out—you just need to start showing up again.
�� You don’t need to be motivated—just consistent. The hardest part is taking that first step. Once you do, momentum will take over.

How to Get Back Into Routine (Without Overthinking It)

Now that you know it’s easier than you think, here’s the plan:

1️⃣ Start with one workout. Don’t stress about “getting back on track.” Just pick one day, show up, and move. That’s it.
2️⃣ Lower the expectations. Your first few workouts might feel a little off. That’s normal. Scale back the weight, intensity, and volume—it’ll come back quickly.
3️⃣ Don’t try to “make up” for lost time. You don’t need to double up workouts or push extra hard. Just be consistent.
4️⃣ Stack your wins. Each time you show up, it gets easier. Focus on small victories instead of the big picture.
5️⃣ Remember how good it feels when you’re consistent. You’ve done this before. You already know the benefits—better energy, better mood, better everything.

Let’s Get Moving Again

Falling out of routine isn’t failure—it’s just life. The important part is how quickly you get back into it. You don’t need a Monday, a new month, or the “perfect time” to restart. Just start.

If you’ve been out for a while and need a little push, we’ve got you. Show up, ease in, and let’s get back to feeling strong again.

Joe Marcavage

Owner, CrossFit Vertex

Easing Back Into Workouts After Being Sick

Fri, 07 Mar 2025 20:47:40 GMT

Easing Back Into Workouts After Being Sick

It seems like everyone I know (including me) has been sick with something the past few weeks — cold and flu season is definitely hitting hard. If you’ve been sidelined with something nasty, first off, I hope you’re feeling better. Second, let’s talk about how to get back into the gym without wrecking yourself.

The last thing you want to do is dive back into your normal workouts too soon . If you go too hard too quickly, chances are you’ll just end up sick again. Here are some tips to correctly ease back into your workout routine.

1) Wait Until You’re Actually Better

I get it — you’re itching to get moving again. But if you’re still running a fever, coughing up a lung, or feeling like you got hit by a truck, stay home . You’re not doing yourself (or your gym buddies ) any favors by pushing through when you’re still recovering.

A good rule of thumb? If your symptoms are above the neck (mild congestion, runny nose), light exercise might be okay. But if you’ve had a fever, body aches, or deep chest congestion, give yourself at least a full day of feeling normal before stepping back into the gym.

2) Start Slow — Like, Really Slow

Even if you feel fine, your body is still bouncing back. Your first workout back should feel easy — lighter weights, lower intensity, and less volume than usual.

If you exclusively lift weights, dial back those percentages (50-70% of your norm).
If conditioning is on the agenda, tone down the intensity — think steady effort, not an all-out sprint.
Keep the session shorter than usual and reevaluate the next day.

3) Listen to Your Body

Your strength and endurance might not be where they were before you got sick. Totally normal. The worst thing you can do is force yourself to perform at 100% right away — that’s how you end up flat on your back and feeling wiped out for days.

Instead, pay attention to your breathing cadence and be mindful toward how you feel :
✅ If you feel okay after warming up, ease into some movement.
❌ If you’re dizzy, exhausted, or struggling to recover between sets, back off.

4) Hydrate Like It’s Your Job

Any illness (especially a fever) will dry you out pretty quickly. Make sure you’re drinking plenty of water before, during, and after your workout. Keep that hydration up! If you’ve been sweating out a fever or dealing with gastrointestinal issues, you probably also need a healthy dose of electrolytes . Replenish what you lost; get back to baseline.

5) Prioritize Sleep and Recovery

Getting back in the gym is great, but your body still needs time to fully recover. Make sleep a priority, eat enough protein and whole foods , and don’t feel guilty about extra rest days. Your goal should be building some momentum , not burning yourself out.

6) Be Patient — You’ll Bounce Back Faster Than You Think

You might feel a little off for the first few workouts. That’s totally normal. It won’t take long to start seeing some fitness gains again. A few days or a week of easing in will help you come back stronger , rather than setting yourself back by doing too much too soon.

Ready to Get Moving Again?

If you’re over being sick and ready to start training again, ease back into the gym with the CrossFit Vertex squad . We’ll help you modify workout movements and routines, and we’ll be sure to set you up for future success. No pressure, no rush — just smart, structured training that gets you feeling great again.

See you back in the gym soon! ��

Joe Marcavage

Owner, CrossFit Vertex

Why I Love the CrossFit Open

Wed, 12 Feb 2025 19:37:23 GMT

Why I Love the CrossFit Open

The CrossFit Open is a worldwide fitness competition. Any human on planet Earth can partake. And I mean anyone. Absolute beginners, novice enthusiasts, my Mom, professional athletes, folks with disabilities, youths and teens, some fitness, no fitness - the CrossFit Open is for anyone.

You sign up , you do three workouts over three weeks, get in a few good sweats, and then you reflect on the experience.

The cost is $20. Next to nothing when considering what it can give you.

And this is where my emotional responses bubble up. A mixture of exuberant joy, nervousness, and unity. A deep penetrating passion and fervor. I can't quite pinpoint why my internal chemistry reacts so profoundly to such an event. But as I write these words, my hands literally tremble when striking the keys. My eyes well up with tears. My God, I do love it so.

What the CrossFit Open represents for me, well... it's central, it's core, it's part of my nucleus. It's one of the most basic parts of identity, my substance, and the ardor it invokes has been with me for as long as I can remember. I hope to impart a small bit of that feeling to you.

Here are my reasons.

Do the Hard Thing

If it's anything, the CrossFit Open is a challenge. Physically and mentally. The workouts are designed to make you think and to make you sweat.

At some point in your life, you will be challenged. You will face an extremely hard decision or there will be some physical barrier to negotiate. How will you react in this situation? Did you prepare yourself to be resilient? To overcome? Can you do the hard thing?

Whether it's physical, emotional, or mental, doing the "hard thing" can be trained just like anything else. Repetitions matter. Putting yourself in challenging situations matter. And that's what the CrossFit Open is about. Putting yourself in a mentally and physically challenging position, in a controlled environment, so when you face a difficult challenge in a chaotic, unforgiving, and demanding world, you will be ready.

You are Human

And humans require relationships. We need friendships, love, and connection. We need support. We yearn for community.

The CrossFit Open provides a sense of belonging, a feeling of togetherness and solidarity. Through the CrossFit Open, we have a common interest that unites us. Every participant has a weekly test we must perform.

Imagine one big family, sharing in a struggle, supporting one another through a challenge. Reach out your hand. Your friend is waiting to provide support. Recognize the pain in someone's eyes? Give them encouragement, help them overcome. This is community. It is a fundamental aspect of the human condition. It is core tenet to any relationship or friendship.

Community is the CrossFit Open and it's the aspect of the Open that I hold so dear.

There are other positive characteristics of the CrossFit Open that deserve praise and explanation: the feeling of accomplishment, general competition (against others or your previous self), and the fitness itself, just to name a few.

But facing challenges head on and doing so with your gym family are the two most important .

I hope this article inspired you to sign up.

I'll forever do the CrossFit Open, for as long as there's one to do.

Joe Marcavage

Owner, CrossFit Vertex

The Broken CrossFitter

Wed, 29 Jan 2025 22:49:28 GMT

The Broken CrossFitter

We all know this person. They refuse to modify a movement to protect an injury. They come to the gym with a fever of 102 or when they're hacking up a lung. They can't to take a day off even though their body is insisting they should. And they just won't take a few pounds off the barbell because "I lifted this weight six months ago".

If you've been doing fitness as long as I have, chances are you played this role a few times.

But Good news! I've got some tips so that you never have to be the "Broken <insert your fitness regimen here>" again.

Leave Your Ego at the Door

With CrossFit , every day is a new workout. It's a new opportunity to make progress, boost your position on a leaderboard (your own or the gym's), or set a personal record (PR). But some days, your body just doesn't have it. Maybe you had a long day at work. Or perhaps you slept terrible. Even worse, you're ignoring an injury.

If you arrive at the gym and are compelled to do the workout exactly as it is written even though your body is telling you “No", that's your ego talking.

Unpacking this topic fully is its own article. Which I may write at some point. For now, here's one main theme that can help you check your ego. Your personal records or your position on the leaderboard, none of it compares to what your fitness can truly give you - a hedge against obesity and other chronic diseases , independence, freedom, and functionality as you grow older, and the ability to help anyone, anywhere, in any situation because you are fit. Modifying or scaling a workout isn't a negative. It is a pattern you should employ for longevity.

Do the Warm Up

So simple, yet so many CrossFitters neglect it. Our coaches put thought into the warm up. There is a design and a purpose. Warm ups range from general , just to get the blood flowing, to very specific so we can stimulate the muscle groups you'll be using during the workout. Don't just dial it in or treat the warm up as social hour. Study the warm up scheme and structure just like you would the workout. Put intent and attention into the movements. Better still, get to the gym early so you can initially prime your muscles with a quick bike ride, row, or a set of burpees.

Consider your vehicle on an icy cold day. You'd pop out, start it up, and crank the heat before taking it for a spin. Let's make those warm ups ��!!

Injury? Talk to Your Coach

We staff a coach every class. They watch you move. They correct your form. They keep you safe. They may even speed you up if you need a little kick in the rear.

If you have an injury, your coach should be your best friend . Each CrossFit Vertex coach has an arsenal of movement-modifications in their tool belt. Shoulder injury? No problem. We'll modify the workout with some single arm movements being mindful to limit muscle imbalances. Running exacerbates your plantar fasciitis? We've got you covered. We'll sub a few sets on the rowing or skiing machine.

If you have an injury and your doc has cleared you for some exercise, there's no reason to break your gym routine. Communicating with your coach and planning around an injury is part of your CrossFit Vertex membership.

Take a Rest Day

We have a motto, "live to train another day". The CrossFit prescription generally states three days of working out with varying degrees of intensity and then one rest day. I'm more of a "two days on, one day off" type of CrossFitter. Either approach is paving the way to health, fitness, function, and longevity. The point is, your body needs a break, more than once per week, and sometimes consecutive days in a row.

If you're constantly pushing past fatigue, dealing with achy joints on a frequent basis, or you're waking up every morning with severe soreness, it is time to adjust your gym routine with more rest days.

I'm Getting Older and I Hate It

Yeah, me too. But that shouldn't force you to overreach in every workout only to end up on the sidelines. If you're comparing your current self to your 20-year-old self, stop. As our age changes, so should our mindset around fitness goals and PRs. Focus on health and function. Can you go for a hike if you want to? Climb the steps? Walk your dog? Keep up with your kids or grandkids? These sound like wonderful and important fitness goals to me.

So, if you're constantly limping into the gym, just to continually take a beat down from your workout, it's time to adjust and rethink. Instead, prioritize conversations with your coaches, incorporate more rest and active recovery days, and silence that voice in your head that promotes bad choices. Fitness should leave you healthy not hobbled.

Joe Marcavage

Owner, CrossFit Vertex

Three Tips For Losing Weight - Part 2

Thu, 23 Jan 2025 00:52:19 GMT

3 Tips For Losing Weight - Part 2

Part 2 of our "Lose Weight" series describes a few more behaviors you can employ to shed some pounds.

Let me know if any of these recommendations work for you!

Increase Physical Activity

And I'm not talking about the gym (although a CrossFit Program will definitely help you lose weight ��).

Take simple measures to incorporate more movement into your day.

Push your chair away from your desk. Stand up. Sit down. Stand up again. Sit down. Repeat 20x. You are squatting. If you're feeling saucy, add in five hops every time you stand up.
Work in an office? Take the stairs instead of the elevator. Plot out a small walking course that takes you through the cafeteria, up a few flights, across the building, down a few flights, around the parking lot, etc. Park as far away from the building as safety allows.
Have some projects that need to get done around the house or apartment? Paint your bedroom, clean out your basement, gather up clothes for Goodwill, or take your vehicle to the car wash. All practical activities that will get you up and moving (and leave you feeling accomplished).

Be Present When You Eat

My father used to say, "Joe, don't just shovel it in. Slow down! Chew your food!". I still hear those words when I start eating ��.

But let's review the idea of "being present" using another activity: handling a firearm.

You handle a firearm with respect. Every detail is mapped out from how you remove it from its case, how it's cleaned, loaded, the procedure for aiming, the cadence of your breathing, and eventually how you pull the trigger. A sequence of events that require the utmost attentiveness and full alertness. You remove all distractions.

When we apply those same techniques at the dinner table, we call it Mindful Eating . Some examples:

Stop multi-tasking. Get to a stopping point with other activities.
Avoid distractions like the TV or smartphones. Mute them or place them on do not disturb.
Slow down to recognize hunger and fullness cues.
Savor the flavor. Think about the taste and texture of the food you're consuming.

Drink Low Calorie Booze

Some "back of the napkin math". Boring! I agree, but worth a quick glance.

1 ounce equals about 28 grams.
There are 7 calories per gram of alcohol.
A spirit that is 80 proof is about 40% alcohol.
A standard shot is about 1.5 ounces or 42 grams.
That leaves about 16.8 grams of actual alcohol (42 grams x .4 (or 40%) = 16.8 grams)
So, a shot of 80 proof spirit is around 118 calories (16.8 grams x 7 cals per gram)

Summary - If you're going to drink, make better choices . I'm a beer lover but beer is loaded with carbs (starches and sugar from unfermented grain).

A single Margarita may have 300 calories (��). A better choice? Try vodka and seltzer water with some lime. Unimaginative? Yes. Boring? You bet. But if you're just trying to catch a buzz or be social, it is the better, less-caloric option (around 125 cals).

Please don't drink and drive!

I really hope you find these behavioral tips and suggestions useful.

Just keep stacking these little positive recommendations together. Low calorie drinks, mindfulness, more physical activity, and all the tips from last article ( Part 1 ). Small, incremental changes will lead to big rewards in the long run. At least one more of these articles in our "Tips for Losing Weight" series. Stay tuned! ��

Quick Reference:

Carbohydrates: 4 calories per gram

Protein: 4 calories per gram

Fat: 9 calories per gram

Alcohol: 7 calories per gram

I'm Coach Joe Marcavage. I've owned CrossFit Vertex since it opened in 2012 and I've been working on my own health and fitness for over 30 years. Let's get together to discuss your biggest weight loss barriers. Joe's Schedule .

Joe Marcavage

Owner, CrossFit Vertex

Keys to a Sustainable Nutrition Lifestyle

Wed, 15 Jan 2025 18:19:24 GMT

Keys to a Sustainable Nutrition Lifestyle

One of the most important things I often talk about is finding a nutrition approach that is sustainable for the long term.

Finding a sustainable nutrition lifestyle involves creating a balanced approach to eating that supports long-term health, fits your individual needs, and is realistic to maintain over time. It’s more than just following a diet; it’s about adopting habits that are both nourishing and manageable.

Here are some key components to consider when looking for a sustainable nutrition lifestyle.

1) Balance and Variety

Aim to eat a wide variety of whole foods, including vegetables, fruits, lean proteins, healthy fats, and whole grains. This ensures you get a broad range of nutrients . No food group should be eliminated unless there is a specific reason (e.g., allergies, medical conditions).

2) Moderation, Not Restriction

Instead of focusing on restricting foods or drastically cutting calories, aim for moderation. A sustainable lifestyle allows room for indulgences without guilt, understanding that it’s the overall pattern of eating that matters most.

3) Mindful Eating

Pay attention to hunger and fullness cues, and eat with intention. Mindful eating can help prevent overeating and help you to develop a more positive relationship with food. This will make meals more enjoyable and satisfying.

4) Personalization

Your nutrition should be tailored to your personal goals , activity level, and preferences. There’s no one-size-fits-all approach, so when creating your nutrition plan, take into account factors such as your body type, health conditions, and lifestyle.

5) Consistency Over Perfection

Rather than aiming for perfection, focus on consistency. Healthy habits, built over time, lead to lasting results. Occasional slip-ups are part of the process—what matters is returning to your balanced approach.

6) Stay Flexible

Life is unpredictable, so flexibility is essential. A sustainable nutrition lifestyle should accommodate social events, travel, and other real-life situations. Learning to adapt and make smart choices while still enjoying life’s pleasures is key to long-term success.

7) Avoiding Fad Diets

Fad diets often promote extreme restrictions or quick fixes, which are hard to maintain. Instead, choose evidence-based nutrition approaches that focus on long-term health benefits rather than temporary weight loss or quick results.

8) Sustainability and Environment

Consider the environmental impact of your food choices. Opting for local, seasonal, or plant-based foods can support a more sustainable diet that’s both good for your health and the planet.

By focusing on a balanced, flexible, and mindful approach, you’ll be able to create a nutrition plan that supports your health, happiness, and sustainability in the long run.

I’m Coach Deb Galloway, and I’ve been passionate about health, nutrition , and fitness for as long as I can remember. I've had a Precision Nutrition Level 1 Certification for six years. Here at CrossFit Vertex, we’re excited to help you start your fitness journey! Schedule a quick meeting with us today: CrossFit Vertex Calendar .

Deb Galloway, PN-L1

Coach, CrossFit Vertex

Three Tips For Losing Weight - Part 1

Sat, 04 Jan 2025 01:44:36 GMT

Three Tips For Losing Weight - Part 1

The "Lose Weight" series is being written so you can glance at it quickly. It should be a three-minute read, tops.

My hope is that after reading through the series, you have a few "no kidding, I hadn't thought of that" moments.

Let's talk some behavior changes.

Stop Drinking Calories

I'm saying "calories" but what I really mean is sugar, high fructose corn syrup , and other carbohydrates. Here are some examples: Pepsi , Minute Maid Lemonade , and Miller Lite .

If you drink a lot of sugary / carb-loaded drinks, chances are you have some weight to lose .

My personal reasons why I don't drink calories:

I can drink a 12 ounce can of Pepsi in less than five minutes (even faster with beer). For me, drinks are just easier to consume than real food, and because of that, I have a tendency to go overboard.
These drinks have little to no nutritional value. You've heard the term "empty calories" right? They have no value for your health.
I purposefully reduce the amount of sugar I consume so my risk of becoming a Type 2 Diabetic is almost non-existent.

A Different Way to Think About Portion Control

I like to weigh and measure my food. It's just how I do it. And I "meal prep", so a lot of the "calculation" is done in one or two sessions.

You'd be surprised how much time I save doing this (I estimate 2 - 4 hrs a week). The idea that prepping or measuring your food is a time waster is utter nonsense. But it's not for everyone so no problem.

If you don't like to meal prep, weigh, or measure, but have some issues overeating, or perhaps with portion control, try this.

Put down the fork... That's basically it.

I'm not being satirical or derisive. I'm totally serious, and here's how I do it.

I set a timer for 2 minutes and 30 seconds. I set it to repeat 10 times.
Every time I see 0:00, I fill up my fork or spoon, and I take a bite.
I then set my fork down and don't touch it again until I see 0:00 on the timer.

I never overeat using this method. My brain has time to catch up so it understands that my stomach is getting full. And with repetition of this process, I've developed the exact amount of food it takes to feel satiated. I never waste food. I never feel bloated due to overeating.

Now, do you need to set a clock? No of course not, and I certainly don't pull out my cell phone timer when dining out. But I absolutely put the fork down between every single bite and make sure I'm engaging in conversation or being mindful about my next forkful. This is probably my most favorite and the most impactful behavior change I've incorporated. It works.

Go to Sleep Before You Snack

When my nutrition is off course, it's not in the next town over, it's on a different planet. In my household, we actually have a term for my poor nutritional choices - #OTR (Off the Rails). It's the absolute worst when I'm staying up late. And most times, I'm not even hungry when I'm snacking on the couch watching TV at 10 PM.

The solution is exactly as it's written, get yourself up to bed and horizontal before the snack temptations start. It's just harder to resist those temptations when you're tired.

That's it, three easy, behavioral tips to help you lose some weight. I'll post a few more of these little nuggets in the upcoming weeks.

Joe Marcavage

Owner, CrossFit Vertex

Getting In Shape - You Are More Prepared Than You Think

Wed, 18 Dec 2024 23:31:40 GMT

Getting in Shape - You Are More Prepared Than You Think

The most common reasons why folks think they are unprepared to hit the gym:

I'm so out of shape
I have no time / too busy
I have no clue what I'm doing
I've failed at this before

I definitely fall into the “too busy” camp. I’m a classic, “there aren’t enough hours in the day” person. On top of that, I get overwhelmed very easily and I end up frazzled. Once that happens, paralysis sets in, and zero progress takes place (in any area – fitness, nutrition, work, etc.). I’ve been there, recently too, especially as it relates to nutrition.

But I’m writing this to explain that you are ready to start your fitness journey right now, just as you are, and with your crazy busy, extra hours / overtime, pick up the kids from practice schedule!

1) The Myth of "Being Ready"

Let’s bust a common myth : there’s an idea out there that you need to be in a certain shape to start working out. Absolute nonsense. In fact, this couldn’t be further from the truth. Every single person who walks through the doors at CrossFit Vertex has a different fitness level, physical limitation, body composition, lifestyle, gym background, etc. It simply doesn’t matter. The important point is that they stopped worrying about “being ready” and they took the leap towards health.

2) Small Steps, Big Changes

Similarly, you must start small. You don’t need to bench press a Buick. You don’t need to run a full marathon. Try taking small steps with basic activities: walking, stretching, or bodyweight exercises (push-ups, squats, or even hopping over a line on the floor). These incremental actions help build a fitness foundation, and the feeling of achievement after a short workout will boost confidence. Over time, all those small steps will equal big changes.

3) Embrace Where You Are

You’ve probably heard the phrase, “comparison is the thief of joy”. It’s so easy to compare yourself to others. But honestly, in a gym setting, comparison is as counterproductive as it gets. You must accept your current health and fitness status. Maybe you’re carrying some extra weight. Maybe you get winded walking up the steps. Don’t be embarrassed by it. Embrace it. It’s going to change!

Focus on your own progress and celebrate your own achievements. Let your coach be your biggest cheerleader. The point is, you know where you started, and positive changes are around the corner.

4) Tailor Your Routine to Your Life

Finding time to work out amid a busy schedule will always be a barrier. That will never change; life is always just "busy". But fitness can be flexible. Tailor your routine to fit your life. If you’re pressed for time, try a shorter, more intense workout (e.g. CrossFit ). Even 10-15 minutes can make a significant difference. Once you find the routine that works for you, put it on the calendar! I always say “schedule it like a meeting ”.

Now, I completely understand plans change, things come up, and you’ve got to roll with the punches. When that happens, use your coach. They are available to provide you an at home workout using the equipment you have on hand.

5) Support and Community

Don’t do it alone! Seek support from friends, family, or even an online community . Joining a running group or fitness class provides motivation and accountability. Who knows, maybe someone in your group was in your exact position at one time. Their experience may just be what you need to feel more prepared and ready. And sharing your journey with others who have similar goals will make going to the gym much more enjoyable.

6) Mind Over Matter

Your mindset plays a huge role in your fitness journey. This cannot be understated. Believe that you can take on the challenge. Positive self-talk and setting realistic goals can help you stay focused and motivated. Remember, the journey is as much about mental strength as it is about physical.

No matter where you’re starting from, you are ready to begin your fitness journey. It’s not about being in perfect shape, having loads of free time, or how many times you've tried and failed in the past. It’s about taking that first step, embracing where you are, and making gradual, sustainable changes. Fitness is for everyone, including you. So lace up those sneakers, take a deep breath, and start moving.

I'm Coach Joe Marcavage. I've owned CrossFit Vertex since it opened in 2012 and I've been working on my own fitness journey for over 30 years. I'd love the chance to help you feel prepared to workout and to help you be successful in health and fitness. Let's meet. Joe's Schedule .

Joe Marcavage

Owner, CrossFit Vertex

Breaking Down the Biggest Gym Misconceptions

Wed, 11 Dec 2024 20:40:50 GMT

Breaking Down the Biggest Gym Misconceptions

Walking into a gym for the first time can feel intimidating, especially when you’re bombarded with so many misconceptions about what it takes to be successful. Let’s clear up some of the most common gym myths and get you on the path to a healthier, happier you.

You Need to Be Fit to Start

This one’s a classic. Many folks believe they need to get in shape before even setting foot in a CrossFit gym. Do you need to be fluent in Spanish before taking a Spanish language class? No, of course not ��. CrossFit gyms are designed to help you get fit, regardless of where you start. Our coaches know that every member is on their own personal fitness journey. And keep in mind, every fit person you see at the gym was once a beginner too.

Gyms Are Only for Bodybuilders

There’s a notion that gyms are packed with nothing but muscle-bound bodybuilders grunting away. Wrong! Gyms cater to a wide range of fitness goals. Check out my Mom getting her fitness in. Whether you’re looking to lose weight , build endurance, improve mobility, or just feel better day-to-day, there’s a program for you at CrossFit Vertex.

You Have to Spend Hours Working Out

Think you need to dedicate three hours a day to see results? Not necessary. Effective workouts can be short and sweet. Even 30 minutes , a few times a week, can lead to significant improvements in your health and fitness. The key is consistency and making the most out of your time.

Cardio is Enough for Weight Loss

Cardio is great for your heart and overall health, but relying solely on it for weight loss can be a mistake. Strength training is crucial for building muscle, boosting your metabolism, and burning fat. Working with weights can even strengthen your heart . A balanced routine that includes both cardio and strength training will get you the best results and that’s exactly what we prescribe in our CrossFit classes.

Lifting Weights Will Make You Bulky

Especially among women, there’s a fear that lifting weights will result in a bulky physique. Building significant muscle mass takes a lot of time, effort, and often a specific diet. Strength training helps tone and shape your body, giving you a leaner look, not a bulkier one. We dive deeper into this misconception in our Top 5 Questions on CrossFit article.

You Need Fancy Equipment

High-tech machines are nice, but they’re not a necessity. Bodyweight exercises (e.g. air squat , push up , and pull up ), free weights (e.g. dumbbell squat ), and simple tools like resistance bands can provide an excellent workout. Don’t let the lack of fancy gear be an excuse to skip your workout.

Progress Should Be Immediate

Losing weight , lowering cholesterol, or building bigger arms doesn't just happen after one session. Positive changes take time and consistent effort. They require mindfulness and thoughtfulness. Fitness is a lifelong pursuit. Enjoy the journey and celebrate the small victories along the way!

You Have to Go Every Day

You don’t need to hit the gym every single day to see results. In fact, rest days are a critical component for recovery and preventing burnout. Aiming for 3-4 times a week is a solid plan that allows you to stay consistent without overdoing it.

All You Need is the Gym

While the gym plays an integral role in your fitness, it’s not the whole picture. Nutrition, sleep, and stress management are all vital components of a healthy lifestyle. Think of your health as a puzzle with many pieces – the gym is just one of them.

Bringing It All Together

So, there you have it – some of the most common misconceptions about going to the gym, debunked. Remember, everyone starts somewhere, and the key is consistency. Don’t let these myths hold you back from reaching your potential. If you’re ever in doubt or need some guidance, the coaches at CrossFit Vertex are here to help. We strive to make fitness accessible, enjoyable, and effective for everyone.

I'm Coach Joe Marcavage. I've owned CrossFit Vertex since it opened up in 2012. I've been practicing CrossFit for over thirteen years and I've helped countless folks start their fitness journey. If you're ready to get started, let's meet up!

Here's my calendar: Joe's Schedule .
If you can't find a time that works for you, send me a text at (570)-236-4770.

Joe Marcavage

Owner, CrossFit Vertex

Workout Tips to Prevent Injury

Wed, 04 Dec 2024 18:09:49 GMT

Workout Tips to Prevent Injury

You are ready to start working out but you have a nagging question. Am I going to get injured? This is a common concern and definitely one with merit. Any activity that requires you to use your physicality is going to come with some risk. You can wrench your back just as easily getting holiday decorations out of the basement as you can pulling a barbell off the floor.

But exercising safely is totally doable with the right approach and some solid coaching. Here’s how you can kick off your new workout routine while dramatically lowering your injury risk.

1) Warm Up With Purpose

Starting your workout with a proper warm-up is crucial! At CrossFit Vertex, we call it “greasing the skids”. A good warm-up increases blood flow to your muscles, enhances flexibility, and preps your body for more intense activity. Some warm-up movements you might consider: light cardio (rowing, biking, or jogging), dynamic stretches, and bodyweight squats and push-ups. It doesn’t need to last forever, but it does need to happen. Our classes include a proper warm-up before every CrossFit workout.

2) Proper Form First

Poor form is a ticking time bomb for injuries (it’s not a matter of “if” but “when”). Moving well, with good technique, ensures safety, minimizes strain on joints, and allows you to recruit the correct muscles for the exercise. Our coaches do just that, they coach . They “spot the flaw” in your movement and work with you to correct it. Workout safety is a primary goal of our coaching staff.

3) Strengthen Your Core

A strong core is the foundation of a strong body. Let’s say someone is about to give you a little shove. If you know it’s coming, you “brace for impact”. Bracing the midline and getting the core tight, protects your spine, promotes balance, and keeps you stable. You can strengthen your core by performing planks , bridges , leg lifts, side bends, sit ups, and anything that’s going to force you to “brace for impact”. A solid core supports any activity, inside and outside the gym.

4) Listen to Your Body, Tell a Coach

This one’s huge. We always say, “you must be your own advocate”. Your body lets you know when something is off. A muscle pull. A back tweak. An existing injury. Short, acute pain is a red flag. If a movement doesn’t feel right, stop immediately and assess the situation. There’s no glory in pushing through pain if it’s going to sideline you for a few weeks. Lastly, talk with your coach if your body isn’t feeling right. We can help you assess an injury and we can modify a workout around any limitation.

5) Trust the Process

We all want quick results, but ramping up too quickly will leave you in the hurt locker. Safely getting fit takes time. At CrossFit Vertex, we teach mechanics, consistency, and then intensity . That means we learn to move well and then gradually increase the intensity, duration, and the frequency of your workouts. This gives your body time to adapt and helps avoid overuse injuries. Remember, fitness is a journey, not a destination.

6) Rest and Recover

Rest days are just as important as workout days. Overtraining is the easiest way to sideline yourself and to lose gains. Consider the following. During your workouts, you create micro-tears in your muscles. A rest day (or two ��) will help all that sinewy goodness repair and grow back stronger. But your muscles aren’t the only “system” that needs some rest. A few days of rigorous exercise can put a strain on your Central Nervous System (CNS). Limiting CNS Fatigue is also a reason to consider taking a rest day. Always incorporate rest days into your routine, and consider light activities like stretching, yoga, or a gentle walk to promote recovery. And don't forget to fuel !!

7) Mix It Up

Lastly, make sure you're mixing it up!! Doing the same workout or exercising the same muscle groups every day can lead to repetitive strain injuries. Mix up your exercise routine with a variety of activities: cardio, strength training, flexibility exercises, agility and bounding movements, and don't forget about isometrics . A CrossFit class is a great way to get a variety of exercises in a structured way.

By following these tips, you’ll set yourself up for a safe and effective workout routine. Injuries can be a major setback, but with the right approach, you can minimize your risk and continue to make progress. At CrossFit Vertex, we On-ramp everyone new to CrossFit before they join group classes. This ensures you learn how to exercise safely from the start.

Ready to get started? Click here to schedule a No Sweat Intro: Joe's Schedule .

Joe Marcavage

Owner, CrossFit Vertex

Why Do I Need a Coach?

Wed, 27 Nov 2024 00:22:51 GMT

Why Do I Need a Coach?

I've got 30+ years’ experience playing sports and working my own strength and conditioning. I also have 12+ years’ experience coaching in a CrossFit gym. I've read and watched a ton of material on health and fitness and tried a lot of different fitness regimens.

That said, I'll be honest. This article is solely my opinion.

Both the Internet and YouTube are loaded with credible, thought-provoking, and intelligent content that'll help you get fit, lose weight, lower your hemoglobin A1C, run faster, back squat heavier, and improve overall wellness.

Do a Google search, "how do I lose belly fat?" (exactly like that, with quotes), and you'll get about 56,000 results. Good grief. Now try the same search on YouTube... I "paged down" 20x, and the screen just kept adding results to the bottom.

I'd say 75-80% of the time, the fitness content we consume is coming from a good place, maybe even from an experienced individual, dietician, coach, or medical professional. But sifting through it all and choosing who to trust is a challenge.

Hence this article, and why I feel that finding a coach is more important than ever before. Let's dive in.

I Can Do It On My Own

You follow a fitness program on your own. You exercise in your garage, basement, or local gym. You're healthy. You get stronger or maintain strength each year. Maybe this article isn't for you (but I encourage you to read on ��).

If you can be fit on your own, you're amazing. You're motivated. Well done.

That's not me though. I stopped and started more times than I've got fingers and toes. I've made gains only to lose them the next season. I've lacked experience, motivation, structure, planning, and accountability. Maybe you're more like me?

Why Do I Need a Coach?

1) Experience and Results

Whether you believe the 10,000-hour rule or not, you work with a coach because they have the experience you don't. They've blazed the trail you're currently fumbling around on. They've already made the mistake that you're about to make and they've course corrected. They've distilled down a wealth of complex fitness inputs (articles, videos, techniques, and ideas from other coaches), so the information can be delivered to you in a simple, consumable way. Your coach's experience isn't guesswork. It's rooted in experience, trial and error, and study. And that experience can help you attain results more rapidly.

2) Relationships Facilitate Progress

You can't help but build a relationship with someone you interact with frequently. A coach will motivate you. A coach tells you what you need to hear, not what you want to hear. They care about your progress and your success. Your relationship with a coach is built on trust, mutual respect, and accountability. And your coach will celebrate all of your wins , no matter the size.

3) Structure and Planning

Maybe you have a goal. You want to get stronger, faster, or healthier. But you just don't know how to start. Your coach has helped dozens of other individuals with the same or some variation of your goal. Perhaps your coach even has personal experience with what you want to achieve. They've created workout programs to increase a max squat or bench, to drive down a 5K time, or to lose 25 pounds. And they've navigated and planned around a variety of timelines (weeks, months, or years). Your coach has encountered countless scenarios: periods when fitness is amazing to those days when everything is falling apart. Your coach can help bring structure, technique, trajectory, and meaning to your fitness.

Tips for Finding a Coach

Treat it like an interview. Meet with your coach in person, through a Zoom meeting, or Facetime. Do this on a frequent basis.
Take time to learn about your coach. Research their background. Ask questions. Learn about their schedule . Determine if your personalities mesh well. If it’s not the right fit, move on.
Read reviews (good and bad). Ask your prospective coach's clients what they think. Ask those clients about their results and the efficacy of the coach's workout program.
Demand more from your coach. They got into the coaching game because he or she loves it. They want to nurture your goals. They want you to be successful.

If you’re having trouble sticking to a strength and conditioning plan, developing your own workout programs, or your results have stagnated because you're lacking experience, motivation, or accountability, it’s time to find yourself a coach. Your health and fitness will thank you.

Remember, fitness is a journey, not a destination. Let's take that first step together with a quick face-to-face meeting: Joe's Schedule .

Joe Marcavage

Owner, CrossFit Vertex

Strength Training for Heart Health

Thu, 21 Nov 2024 22:27:21 GMT

Strength Training for Heart Health

How do I make my heart healthier? If you asked me that question a decade ago, I probably would have said “hop on a treadmill and don’t stop for 45 minutes”. Or I may have suggested hitting the trail for a ten-mile bike ride. Running and biking are both beneficial for your heart. And honestly, any cardiovascular endurance exercise will do wonderful things for your ticker ��.

But here’s a salient point. Strength training isn’t just about getting buff, looking toned, or “throwin’ a football over ‘dem mountains ” (although all that stuff is fantastic, especially the football bit ��). Lifting weights can have a profoundly positive impact on your heart.

Let’s review why “slinging some iron” might be just what the doctor ordered for your heart health.

1) Lower Blood Pressure

One of the coolest things about lifting weights is that it can actually help lower your blood pressure. You increase lean muscle mass when you weight train and stick to a healthy diet . Additional muscle requires more oxygenated blood to function and your cardiovascular system helps facilitate that blood transfer. This blood-to-muscle transfer actually decreases the pressure in your arteries. Layer in some cardiovascular endurance exercise as well, and your blood vessels may become wider and more flexible. This can improve how blood flows throughout your entire body.

Give it a try. Find a coach and commit to a three-month strength training program . I’m betting that you’ll see improvement in both systolic and diastolic blood pressure . A big win for your heart!

2) Improved Circulation

When you work your muscles through resistance training, your heart has to pump more blood to the affected areas. Over time, this can actually strengthen the heart muscle and improve blood circulation. Improved circulation means oxygen and nutrients have an easier time moving around your body.

3) Balance Cholesterol Levels

Strength training may also improve your cholesterol levels . Regular weight lifting increases your HDL (the “good” cholesterol) and lowers LDL (the “bad” cholesterol). It's possible that if your LDL levels are too high, cholesterol particles can accumulate in the artery walls. Plaques may form and arteries may narrow. This increases your risk of a heart attack. Balancing your cholesterol levels through strength training is like giving your heart some well-deserved TLC.

4) Reduced Risk of Heart Disease

The heart is a muscle, and like any other muscle, it needs to be worked to stay healthy. Regular strength training (sometimes called "Resistance Training" or "RT") helps to strengthen the heart itself, reducing your risk of developing heart disease. It’s not just about lifting heavy weights, either. Even moderate strength training can make a big difference.

Don't Ditch Cardio!

Combining cardiovascular endurance exercise with strength training can give you the best of both worlds. Instead of dedicating all your workout time to cardio, you can incorporate shorter, high-intensity interval training ( CrossFit ) sessions or moderate cardio into your strength training routine. This combo not only saves you time but also maximizes your heart health benefits.

In summary, your heart will benefit from all kinds of fitness. This includes strength training ��. Lifting weights can improve blood pressure, have positive impacts on cholesterol, and reduce your risk for heart disease. It's crucially important to your long-term health.

As of the publish date on this article, I’ve been practicing CrossFit for thirteen years. I’ve owned this gym since it opened in 2012. I'd love the opportunity to make your heart healthier! Let's meet: Joe's Schedule .

Joe Marcavage

Owner, CrossFit Vertex

Breaking the Fast Food Cycle

Wed, 13 Nov 2024 22:43:27 GMT

Breaking the Fast Food Cycle

It’s been a long day, you’re tired, and the idea of cooking a meal from scratch is akin to summitting Mount Everest. Fast-food and takeout: they are just so convenient, right? A quick phone call to your favorite restaurant, a spin around the drive-thru, and you'll be having dinner in no time.

If you find yourself relying on those options more often than not, breaking that cycle will be a difference maker for your health . In addition to that, you don’t have to spend hours in the kitchen to make a home-cooked meal. You can whip up delicious, nutritious meals in 20 minutes or less – and they’ll leave you feeling a lot better than a fast-food burger and fries.

Let’s "dig in" to some easy meal ideas that will help you break the fast-food habit without sacrificing time or flavor.

1) Stir-Fry Your Way to Dinner

Stir-fries are one of the fastest and most versatile meals you can create! And honestly one of my absolute favorites ��. You can throw together almost any combination of veggies and protein for a meal that’s ready in minutes.

How to make it:

Heat up a little olive oil in a pan, toss in your favorite veggies (like bell peppers, broccoli, and snap peas), add your protein (chicken, shrimp, tofu), and stir-fry for a few minutes. Season with soy sauce or your favorite stir-fry sauce, and serve over brown rice or quinoa. Boom – dinner is done!

2) Tacos (But Healthy)

Tacos don’t have to be greasy or loaded with empty calories. You can make a healthy, satisfying taco dinner in no time. And the best part is, you can customize it with whatever you have on hand.

How to make it:

Grab some whole wheat tortillas, fill them with lean protein (ground turkey, chicken, or black beans), and top with fresh veggies like lettuce, tomatoes, and avocado. Add a little salsa and a sprinkle of cheese, and you’ve got a balanced meal in minutes. Prefer ground beef tacos? Check out this healthy version .

3) Omelets: Not Just for Breakfast

Who says omelets are only for breakfast? They’re quick, packed with protein, and you can throw in whatever veggies you have lying around.

How to make it:

Whisk a few eggs, pour them into a hot pan, and add your favorite fillings – spinach, mushrooms, peppers, and a little cheese work great. Fold it up, and serve with a side salad or whole-grain toast for a complete meal.

4) Sheet Pan Dinners: Set It and Forget It

If you’ve got 5 minutes to spare, you’ve got time to prep a sheet pan dinner. Toss everything on a baking sheet, throw it in the oven, and let it cook while you relax (or knock out some other tasks).

How to make it:

Pick your protein (chicken breasts, salmon, or even tofu), chop up some veggies (like carrots, zucchini, and sweet potatoes), drizzle with olive oil and your favorite spices, and roast at 400°F for about 20 minutes. The possibilities are endless!

5) Pasta with a Twist

Pasta can be a quick and healthy dinner if you load it up with the right ingredients. Skip the heavy cream sauces and go for a lighter, veggie-packed option instead.

How to make it:

Cook whole wheat or chickpea pasta, toss with olive oil, garlic, cherry tomatoes, spinach, and a little Parmesan cheese. Add a protein like grilled chicken or shrimp if you want to boost the satiety factor. In about 20 minutes, you’ve got a filling, nutritious meal.

Breaking the fast-food cycle doesn’t mean spending hours in the kitchen or turning into a gourmet chef. With a few simple, quick recipes up your sleeve, you can have a home-cooked meal on the table in less time than it takes to wait for delivery.

As of the publish date on this article, I’ve been practicing CrossFit for thirteen years. I’ve owned this gym since it opened in 2012. I'd love the opportunity to discuss your fitness, health, and strength goals. Let's meet: Joe's Schedule .

Joe Marcavage

Owner, CrossFit Vertex

Why Muscle Mass Matters - A Key to Burning Fat and Staying Lean

Fri, 08 Nov 2024 23:42:13 GMT

Why Muscle Mass Matters - A Key to Burning Fat and Staying Lean

When most people think about burning fat or getting super lean, they often picture endless hours of cardio and strict diets that promote a caloric deficit. I'm certainly not discounting going for a jog, taking a long swim, or riding the bike on a sunny, crisp fall morning. And we definitely need to be mindful about what we put in our mouths. But building muscle is a wonderfully effective way to stay lean and burn calories. And it also helps with long term, overall fitness.

In this article, let's explore how muscle mass impacts your metabolism, fat burning ability, and how it can help you achieve and maintain your fitness goals more effectively.

1) Muscle Increases Your Metabolism

We define "metabolism" as "your body's process of converting food and drink to energy". One of the biggest benefits of building muscle is its positive impact on your metabolism. Your body is burning calories all the time: brushing your teeth, walking around, working your job, and even to maintain basic functions like breathing, digestion, and heartbeat. The measurement of the caloric expenditure of those basic functions is called Basal Metabolic Rate ( BMR ). Studies show the more lean muscle mass you have, the higher your BMR. In summary, the more muscle you've got, the more calories you burn, even while at rest.

2) Muscle Helps with Fat Loss

We know that cardiovascular fitness movements like running, hiking, burpees, or bike riding help you burn calories during your workout. But did you know your body continues to burn calories after your workout is complete?

This is what we call the " afternburn effect " which is sometimes referred to as Excess Post-exercise Oxygen Consumption (EPOC, what a mouthful ��). During EPOC, your body is bringing down your core temperature, it's removing lactic acid waste product build up, and it repairs microtears in your muscles (building them back larger). If you've got more muscle mass, your "afterburn effect" lasts longer, and so does your caloric burn.

3) Strength Training Improves Body Composition

Body composition refers to the ratio of fat, muscle, and bone in your body. "Oh great, Joe, it's a math problem... ��"

But it's a simple one, I promise! By focusing on building muscle through strength training, you can move your body composition percentage in the right direction: more muscle, higher bone density, and less fat.

And in most cases, this will also result in a leaner, more toned appearance. And if aesthetics isn't that important to you, better body composition is linked to improved health outcomes , such as reduced risk of chronic diseases like diabetes and heart disease.

4) Improved Strength and Functionality

Beyond the metabolic benefits, having more muscle improves your strength and functionality in everyday life. Whether it’s carrying groceries, playing with your kids, or even performing better in your workouts, muscle makes these activities easier and more enjoyable. As you age, maintaining muscle mass becomes even more important for preserving mobility, reducing the risk of injury, and staying independent.

5) Muscle Supports Long Term Weight Management

This one is a bit anecdotal but consider the following. You've worked hard at your fitness and have built up some muscle. Perhaps you're comfortable with what you've got thus far, or maybe you'd like to continue to increase your gains over time. Whether you're maintaining or building, you have a goal, a positive attitude, and a discipline around the strength training process. Think about it. To maintain muscle, you have to use it, you have to be active. These efforts are conscious, deliberate, and if your weight training is part of your routine, they happen frequently. In this way, building muscle supports long term weight management.

6) How to Build Muscle Effectively

Building muscle doesn’t mean you need to spend hours in the gym every day. In fact, a well-rounded strength training routine (we use CrossFit ) that targets all major muscle groups a few times a week is enough to see significant results. Compound exercises, like squats, deadlifts , and Olympic Lifts (the Snatch and the Clean & Jerk), are particularly effective because they work multiple muscle groups at once. With the combination of a strength training program, adequate protein intake , and proper recovery, you’ll be on your way to a stronger, leaner body.

In summary, building muscle isn't just about strength or aesthetics. It’s a powerful tool for burning calories, improving your metabolism, and staying lean for life. By incorporating strength training into your routine, you’ll not only enhance your physical appearance but also set yourself up for long-term health and wellness. Next time you’re tempted to skip the weights in favor of more cardio, remember that building muscle is one of the keys to unlocking your body’s full potential.

Joe Marcavage

Owner, CrossFit Vertex

How to Build a Workout Routine That Will Stick

Wed, 30 Oct 2024 23:02:17 GMT

How to Build a Gym Routine That Will Stick

Have you started a new fitness routine only to find yourself bored and sedentary a few weeks later? I've been there too (honestly more than a few times before I found CrossFit). Whether you are juggling work, family, or just the chaos of being a human, finding a consistent workout groove can feel like trying to parallel park for the first time.

Fear not! I can show you the way ��.

Here are a few ways you can create a sustainable workout routine that you'll also really enjoy.

1) Know Your Why

Before you lace up your sneakers and grab a barbell, take a minute to ask yourself, "Why am I doing this?"

Are you trying to boost energy? Decrease stress? Perhaps you want to lose some weight ? Or maybe you just don't feel comfortable with your body anymore and want to make some changes? These are all great reasons to pursue a fitness program.

Once you've got the reason(s) firmly locked into your brain, write down your "why". Put it somewhere you'll see it on a daily basis. Having a clear set of reasons for putting in some work on your health will give you some added push when you're feeling lazy, lethargic, or tired.

2) Start Small, Keep It Simple

You don’t need to go from absolute zero to a marathon overnight. Start with manageable goals, like committing to three workouts a week. This is mostly likely around four hours total when you consider your drive to the gym, your workout, and your drive home from the gym. The goal is to create a habit , and small, consistent steps are the way to get the job done. Also, let's take out the guesswork. Find a fitness program or a coach who will create a workout routine for you. There's much less thinking involved when you arrive at the gym and your coach already has your workout planned. Remove barriers that will stagnate your progress. Keep the workout process simple.

3) Schedule It Like a Meeting

You wouldn't miss your weekly status meeting with your boss, would you? It's scheduled, it's standing, and you're prepared each week. You should treat your workout like any other important appointment. Physically schedule your fitness time on your calendar. Remember to block off a little time before and after your workout for your commute, shower, etc. And set reminders!

4) Mix It Up

A workout routine shouldn't just be performed with barbells, weight plates, cable machines, or on a treadmill. It's not just a "3 sets of 10 reps biceps curl" with a 35-pound dumbbell (although I love that stuff). We should also be considering movements like the climbing stairs, jumping on wooden boxes, doing pull-ups, climbing ropes, swimming, picking up odd objects like sandbags or kettlebells, lunging with a barbell on your shoulders (we call that the front rack), throwing a medicine ball to a target, running for distance (short and long), and a myriad of other movements and exercises. Variance is a key tenet to our CrossFit program.

In short, learn and try new sports and continually rotate between different types of exercises. Honestly, whatever gets you up and moving, staves off boredom, and produces results should be considered.

5) Track and Celebrate Your Wins

I’m not saying you need to keep a detailed spreadsheet (unless that’s your thing), but tracking your workouts can be super motivating. Whether it’s in a journal, an app (we use the Wodify App ), or even just a mental note, write down what you did, how you felt, and any progress that occurred.

Did you lift a little heavier? Attend a third class this week? Run a little longer? Show up when you were dog tired? Pat yourself on the back. Small wins are wins. Work is work. Celebrate any amount of progress. Acknowledging a small victory is rewarding, invigorating, and motivating. And our coaches love to see it and hear about it.

6) Get a Workout Buddy

If you have a buddy at the gym, who's counting on you being there, you won't skip your workout. Whether it’s a friend, a partner, a group class, or a coach, having someone to share the journey with just makes it easier. That may sound anecdotal, but I know it's true. There have been countless times I've been too tired, too busy, or just too lazy to come to the gym. And then I do a quick review of the 5 PM class roster, I notice that my friend is attending, and I say to myself, "ah shoot, Chris is going, I can't miss this workout". A friend filled fitness community is inspiring and will compel you to get your butt to the gym!

7) Don’t Forget to Rest

Rest days are not a sign of weakness... They are essential to any fitness routine. Your body and mind need time to recover. Skipping a rest day is a surefire fast track to fitness burnout. Give yourself time to recharge. You'll be bursting with energy when you return back to the gym.

Nobody's perfect. You're going to miss a workout once in a while. But keep in mind fitness is a journey, not a destination . Building a solid workout routine will take some time. If you understand the "why" that's driving your fitness goals, if you continually set aside time for working out, and celebrate your progress, you'll start to notice that all those small efforts will add up to some pretty incredible results. That said, grab a friend and hit the gym!

At CrossFit Vertex, we’re here to support your fitness journey. Our goal is to make fitness safe, fun, effective, and to ensure you look forward to it every week.

As of the publish date on this article, I’ve been practicing CrossFit for thirteen years. I’ve owned this gym since it opened in 2012. I've helped hundreds of folks find the best versions of themselves. I'd love the opportunity to help you as well. Let's meet: Joe's Schedule .

Joe Marcavage

Owner, CrossFit Vertex

Why We On-ramp Everyone New to CrossFit

Wed, 23 Oct 2024 21:36:14 GMT

Why We On-ramp Everyone New to CrossFit

Is this you?

You're new and stoked to get started. Never picked up a barbell or stepped into a CrossFit gym. But you want to hit that first class hard. You're going to crush it.

Or maybe...

You were a member of a CrossFit Affiliate ten years ago. Haven't touched a weight since. But you know what you're doing, you know what a "WOD" is, and you've attended plenty of CrossFit classes before.

I can relate to both avatars. I dive in, skip the learning, and get my hands dirty immediately. And I'm also the guy who draws on past experiences. But whether you are brand new and have never done a medicine ball clean or you have been out of a CrossFit gym for a while, our coaches are going to guide you through the CrossFit Vertex On-ramp Program. Consider this. You spent six months learning how to drive a car. It's a big hunk of steel with rubber tires. Why not take a few days to correctly learn how to throw around a barbell?

1) Education

You should never stop learning. Your job, relationships, and even fitness - they all benefit from a "constantly learning" attitude. A growth mindset . During the On-ramp, you'll learn and perform CrossFit's foundational movements (squat, press, and deadlift). You'll pick up a barbell. You'll test out each cardio machine during a workout. You'll learn movement cues, new phrases, and the flow of our class structure. And I'm betting you'll learn something about yourself as well.

2) Safety

Contrary to popular belief, "safety" is not a four-letter word within the walls of a CrossFit gym. At CrossFit Vertex, safety is paramount. It's instilled in every coach and it's part of our core values. We teach Mechanics . Then Consistency. Then Intensity. During the On-ramp, you learn to move as your body was designed to move. How do my knees track on a squat? Is it bad if my back rounds on a deadlift? Your coach is watching intently. Using verbal and tactile cues, they correct poor movement, help you to engage stabilizer muscles, and ensure proper body positioning.

3) Coaching

We are a coaching organization first. We coach every member, every class. No exceptions. We correct your form. We break down complex movements into smaller chunks. We drill those smaller movement chunks over and over again. If you don't know a movement, you're educated and coached through it. And throughout the workout, you're receiving additional movement cues to improve movement efficiency and safety. During the On-ramp Program, you attend several one-on-one sessions where you work directly with a coach. A session contains a warm-up, movement instruction, a workout, and lasts about an hour.

4) Accountability

This one is pretty simple. You hold yourself accountable to those you trust and respect. As coaches, we want to build genuine relationships with our athletes. This ensures we can provide feedback, positive or negative. Working one-on-one with a coach is a wonderful way to foster an accountable, truthful, and genuine relationship. And after establishing a relationship with a coach, you'll have a friend who can introduce you to the rest of the CrossFit Vertex community.

5) Learn About You

Lastly, we want to get to know you! Aside from building a rapport, we need to understand what your health and fitness goals are, how your body moves, what classes you'll attend, and past injuries or tweaks. Maybe your trying CrossFit to get stronger? Perhaps you want to lose 20 pounds ? The On-ramp provides a forum for health and fitness conversation. It's also a platform where your coach can assess your movement patterns and overall fitness level. Those details are relayed back to our full coaching staff so they are prepared to coach you in group classes!

So, whether you're just trying out CrossFit for the first time or you're a crafty CrossFit veteran who's been off for a while, we'll coach you through our On-ramp Program. This program is the best way to ensure your success as a member of CrossFit Vertex.

I'm Coach Joe Marcavage and I've been practicing and coaching CrossFit for over ten years.

Let's meet up for a quick discussion to figure out how CrossFit Vertex can help you achieve your health and fitness goals.

Book a free intro with Coach Joe.

Joe Marcavage

Owner, CrossFit Vertex

Overcoming Gym Anxiety

Wed, 16 Oct 2024 22:10:20 GMT

Overcoming Gym Anxiety: How to Feel Confident in a CrossFit Gym

Walking into a CrossFit gym for the first time can feel like stepping onto another planet. The clanking of weights, the hum of cardio machines, and a myriad of fit folks who know exactly what to do and how to move. Let's face it. It's intimidating.

That anxiety is absolutely real. I felt it walking into my high school gym at age 14. And I 100% felt it when I first slinked through the doors of a CrossFit gym more than a decade ago.

But I have good news. Gym anxiety is something you'll overcome with a little bit of prep and the right mindset. Let's dive in.

1) Educate Yourself Before You Go

One of the biggest triggers of gym anxiety is not knowing what to expect or being afraid you won't know what to do. In these cases, a little research goes a long way. Before you dive in, look up some basic workout routines online or consider asking a friend with CrossFit gym experience to walk you through some exercises. Next, check out the gym's website or social media pages to get some ideas on their coaching style and class structure. With this baseline knowledge, your confidence will surely grow.

2) Meet with the Gym Manager

Ask for help. Put yourself in a setting to ask questions that are important to you. Gym owners love talking to prospective members. Personally, this is my favorite part of owning a CrossFit gym. Meeting new people , building relationships, and discussing health and fitness goals is a ton of fun. Our coaches are passionate about coaching. They derive joy from seeing our members succeed. And we create accountability through friendship and community. Lastly, we were all beginners. We know the nervousness that comes along with trying something new. And we'll help break down those barriers with a quick conversation.

3) Pick the Right Time

CrossFit gyms tend to be less crowded during certain hours of the day (mid-morning or in the evening). If the idea of working out in a packed gym causes panic, schedule your workouts when the gym is less busy.

4) Bring a Workout Buddy

You've heard the phrase "strength in numbers" and when it comes to CrossFit, it's so true! Having a friend by your side can make all the difference. A workout buddy can help you feel more at ease, provide motivation, and even make the experience more enjoyable. I find the latter to be particularly true. I experience less pain when I face tough challenges alongside a friend. We're struggling together, and that makes overcoming obstacles easier. Lastly, you'll both be learning new things at the same time, and that will surely reduce the uneasiness you're feeling about the gym.

5) Remember Why You Started

Whenever gym anxiety starts to creep in, remind yourself of why you’re there. Whether it’s to improve your health, gain strength, or just feel better overall, your reason for starting is more important than any discomfort you might feel. Keep your goals in mind and let them drive you forward.

Gym anxiety is common and it's no joke. But it doesn’t have to keep you from reaching your health and fitness goals. With a little research, asking for some guidance, and focusing on your "why", you can turn the gym into a space where you feel empowered rather than intimidated.

Remember, every time you walk through those doors, you’re investing in your health and well-being, and that’s something to be proud of. With time and persistence, the gym will become just another part of your routine, and you’ll find yourself wondering why you ever worried in the first place.

I'm excited to help you overcome your gym anxiety. Together, we can start building up a healthy routine.

Let's meet! Book a free intro with Coach Joe

Joe Marcavage

Owner, CrossFit Vertex

Top 3 Strategies for Weight Loss that Actually Work

Wed, 09 Oct 2024 16:05:58 GMT

Top 3 Strategies for Weight Loss that Actually Work

If you've ever tried to lose weight, I’m betting you’ve been bombarded with all kinds of advice – “cut carbs”, “try this juice cleanse”, “Keto is the way to go”, you’ve probably heard it all. Truth is, most of these quick fixes are just that - quick, temporary, and often unsustainable.

So, what really works when it comes to weight loss? Here are three strategies that produce results and are sustainable for the long haul.

Create a Caloric Deficit

Let's math for a minute ��. One foundational element to weight loss is burning more calories than you consume. This doesn't mean you need to drastically slash your calories, starve yourself, or survive on salads alone. The key is to create a manageable caloric deficit; one that doesn’t make you feel like you’re on a perpetual diet.

Try this:
Focus on eating non-processed and nutrient-dens e foods that keep you full and satisfied. Think veggies, lean proteins, and whole grains. These foods not only nourish your body but also keep you from feeling hungry for longer periods of time. Pair this with some mindful eating - actually paying attention to the experience of eating - and you've got a solid start! And remember, you can also increase your activity level to burn more calories without having to eat like a bird.

Get Strong

Cardio might burn calories, but strength training builds muscle, and muscle is like a calorie-burning machine. It's a dynamo! The more muscle you have, the more calories you burn even when you’re just chilling on the couch . Plus, strength training not only helps you lose weight but also sculpts your body, making you look leaner and more toned.

Try this:

Lift weights (or your own bodyweight) 2 - 3 times per week. Focus on compound movements - like squats, deadlifts, and push-ups - that engage multiple muscle groups at once. Not only do these exercises burn more calories, but they also build denser bones, improve coordination, and allow you to use more muscle groups in a single session (time saver). And don’t worry! You won’t bulk up like a bodybuilder unless that’s your goal ��.

Focus on Lifestyle Changes, Not Quick Fixes

This one is probably most important. We all know someone (maybe it's you) who’s tried the latest diet trend only to end up right back where they started, or worse, gaining back all the weight. The problem with quick fixes is they are often too restrictive and not sustainable long-term. What really works is making small, sustainable changes to your lifestyle.

Try this:

Instead of cutting out entire food groups or following a strict diet that you’ll abandon after a month, let's make some changes that'll actually stick. Start by cooking more meals at home. Better yet, do some meal prepping on a Saturday or Sunday. These behaviors give you greater control over what’s going into your body and force you to plan out meals for the week. Focus on whole foods , stay hydrated, move your body regularly, and shut your brain off for sleep at least seven hours a night. These are the habits that will keep you healthy and help you maintain your weight loss for the long run.

Wrap Up

The bottom line is that weight loss doesn’t have to be complicated or miserable. By creating a manageable caloric deficit, prioritizing strength training, and focusing on sustainable lifestyle changes, you can achieve and maintain your weight loss goals. Forget the quick fixes and concentrate on what works!

As of the publish date on this article, I’ve been practicing CrossFit for almost fourteen years. I’ve owned this gym since it opened in 2012. I've helped hundreds of folks find the best versions of themselves. I'd love the opportunity to help you as well. Let's meet: Joe's Schedule .

Joe Marcavage

Owner, CrossFit Vertex

Fueling Your Workouts: What to Eat Before and After Exercise

Sun, 04 Aug 2024 21:49:31 GMT

Fueling Your Workouts
What to Eat Before and After You Exercise

Let’s review a very important yet often overlooked facet of your fitness: what you consume before and after your workouts. Speaking from experience, finding the right combination of protein, carbs, and fat can make a huge difference in how you feel and how you perform.

Why not make sure your body has the fuel it needs to crush the workout? Let’s spend a minute breaking down the basics of pre- and post-workout nutrition. This will most definitely help you maximize your efforts in the gym.

Pre-Workout Nutrition: Energy

Pre-workout nutrition is all about giving your body the energy it needs to power through your session. Think of it like filling up your car’s gas tank before a long drive – you don’t want to be on empty halfway to your destination!

Timing: Ideally, you want to eat a balanced meal 2-3 hours before your workout. If that’s not possible, a light snack 30-60 minutes beforehand works as well. The goal is to give your body enough time to digest and convert food into energy.

What to Eat:

Carbs: These are your body’s main source of energy. Go for complex carbs like whole grains, fruits, and veggies.
Protein: Helps with muscle repair and growth. Think lean meats, yogurt, or plant-based options (Lentils, Chickpeas, and Beans/Legumes).
Fats: Healthy fats are great but keep intake moderate since they take longer to digest. Avocados, nuts, and seeds are good choices.

Quick Examples:

A whole grain wrap with chicken and veggies.
Greek yogurt with berries and a sprinkle of granola.
A banana and a handful of almonds.

Post-Workout Nutrition: Recovery

Post-workout nutrition is all about recovery . You need to replenish the nutrients that you used during your workout. You also need to supplement the muscle repair process. A post-workout snack does just that. And believe it or not, that post-workout meal will help to stave off muscle soreness. Recover well and you’ll be ready for the next workout.

Timing: You should aim to eat within 30-60 minutes after your workout. During this period, your body is primed to repair and rebuild. It’s ready to efficiently put those nutrients to work!

What to Eat:

Protein: Crucial for muscle repair and growth. A good quality protein source is essential.
Carbs: Important for replenishing glycogen stores . Pair them with protein for optimal recovery.
Hydration: Don’t forget to rehydrate. Water usually does the trick, but if you’ve had a particularly intense session, consider adding electrolytes .

Examples:

Grilled chicken with quinoa and steamed veggies.
A smoothie with protein powder, banana, spinach, and almond milk.
A turkey and avocado sandwich on whole grain bread.

Tips and Tricks

Listen to Your Body: We all process food in distinct ways. Pay attention to how your body responds to different food combinations and the proximity of consumption to when you workout. If you’re feeling great and recovering well, stay the course. If you’re sluggish or your muscles are overly sore, make some adjustments. It’ll take a little time to find what works for you.
Quality Over Quantity: Stick to unprocessed, nutrient-dense foods rather than processed ones. Grilled chicken on a whole wheat wrap will serve you better than a bag of Lays potato chips.
Stay Hydrated: Staying hydrated is of paramount importance before, during, and after your workout. At CrossFit Vertex, we suggest consuming at least 84 ounces of water per day. And it’s OK to stop to take a drink during your workout!

My Personal Take

For me, finding the right pre- and post-workout nutrition has been a game-changer. It’s like a mini science experiment! I’ll tweak and try new things until I find what makes me feel and perform the best.

Right now, my staple pre-workout nutrition: 4.5 ounces baked chicken, 50 grams of blueberries, 20 grams of dry oatmeal (��), 30 grams of walnuts, and 75 grams of brown rice. I try to eat about two hours before heading to the gym. This mix of carbs, proteins, and fats maintains my energy levels during the workout.

Directly after the workout, I always have a protein shake, some water, and an electrolyte drink (usually a FitAid). Once I’m home, I’ll have a few ounces of chicken and about 50 grams of sweet potatoes. This combination ensures I recover well and that I’m not too sore the next day.

Everyone is different! Don’t be afraid to experiment, supplement, and swap. Once you find the combinations that work for you, try them out for a month. Continually reassess and refine. And if you really want to ratchet up your performance and recovery, check out the CrossFit Vertex Nutrition Program and talk to Coach Kaleena.

Joe Marcavage

Owner, CrossFit Vertex

CrossFit Group Classes vs Personal Training

Thu, 18 Jul 2024 00:29:06 GMT

CrossFit Group Classes vs Personal Training

There is no one-size-fits-all approach to fitness. Some folks thrive in group settings, while others prefer the focused attention of a personal trainer. Both have a unique set of attributes to get you fit and healthy. Let's explore each to determine which is the correct choice for you.

CrossFit Group Classes

Motivation and Accountability

It's easier to overcome obstacles when you're working in a team environment. Each individual is sharing in the struggle. I've experienced this firsthand: team sports, organizing events, and group fitness. And that's the magic of our CrossFit Group Classes. The shared energy is contagious and invigorating. And you're less likely to skip a class when your buddies and the instructor are expecting you. It's almost as if you have a whole team cheering you on while you're working out ��.

Variety and Fun

Variety is the spice of life ��. I agree! Our CrossFit Classes will expose you to a variety of movements, disciplines, and workouts . There is always something new to learn and experience, and our coaches keep the gym environment educational, loose, and fun. Let me put it to you this way, you won't be bored, and the best results and positive physique adaptations are realized when your body is kept guessing.

Social Connection

Step through the doors and you'll realize we're a community! We're a bunch like-minded folks who do a little each week for our health. You'll meet new people from all walks of life, all ages, athletic / non-athletic backgrounds, teachers, physicians, entrepreneurs, law enforcement, you name it. These folks love CrossFit, and they love sharing it with others. This is another ingredient to the secret sauce of our CrossFit Group Classes. Your gym friendships transform workouts from something you avoid to the best hour of your day.

Expert Guidance

Our CrossFit Group Classes are led by certified instructors who guide you through each workout movement. We practice Mechanics, Consistency, and then Intensity , ensuring you’re performing movements correctly. In short, the best way to stave off injury is to keep you moving well. This is a paramount charge of your coach. Plus, our coaches are very enthusiastic which will keep you motivated and inspired!

Cost-Effective

Simple fact - our CrossFit Group Classes are more affordable than Personal Training. You'll receive professional coaching without breaking the bank.

Personal Training

Personalized Attention

With one-on-one training, it’s all about you. One of our Personal Trainers will tailor every session to your fitness level, your specific health and fitness goals, and also any physical limitations that you may have (we've seen it all). A personalized approach ensures you’re getting exactly what you need.

Flexible Scheduling

Scheduling is never an issue with Personal Training (PT). Early riser? No problem. Night owl? We've got you covered ��. Book your PT session at a time that fits your life. This will ensure you stay consistent even when you're juggling family, work, and anything else a hectic schedule throws your way.

Specific Goal Setting

Whether you're trying to build muscle, lose weight, lower your cholesterol, learn a brand-new skill (e.g. the clean & jerk or rope climb), or prepping for an event, our Personal Trainers will help you set clear, achievable goals. We'll track milestones and progress along the way to ensure you're staying motivated and so that we can course correct if necessary. And we'll always celebrate the wins, large and small!

Technique Correction

Working directly with a trainer provides you instant feedback on your form, technique, and safety. This is crucial for keeping your joints and back healthy, and for making sure you’re performing exercises correctly and efficiently. Think of it like having a fitness guardian angel ��.

Overcoming Plateaus

Hitting a plateau can be frustrating. Our Personal Trainers can introduce new movements, training methods, and exercise progressions so that you plow through plateaus and continue progressing. We'll keep things fresh and challenging.

Which is right for you?

So, how do you choose? It really depends on your personality, fitness goals, and lifestyle. If you love socializing and thrive in a team environment, CrossFit Group Classes are a no-brainer. But if you prefer a more personalized approach and focused attention, Personal Training will set you up for the best success.

A lot of folks find a mix of both works best. CrossFit Group Classes for the coaching, camaraderie, and motivation, paired with occasional Personal Training sessions for tailored guidance and instant technique correction. You get the best of both worlds.

For most people, the best way to get started with CrossFit Group Classes are by first participating in Personal Training sessions. We require this if you don't have previous CrossFit experience (see On-ramp Program ). This sets a solid foundation by getting you comfortable with the basics and ensures you're moving properly and safely. You're also building a relationship with our coaching staff and boosting your self-confidence. After that, jumping into group classes is much easier and enjoyable.

At CrossFit Vertex, we’re here to support you regardless of the path you take. Our goal is to make fitness safe, fun, effective, and to ensure you look forward to it every week. Whether it’s the energy of a group class or the focused attention of Personal Training, we’ve got you covered.

Joe Marcavage

Owner, CrossFit Vertex

The Vital Role of Mental Health in Achieving Fitness Goals

Wed, 03 Jul 2024 21:00:53 GMT

The Vital Role of Mental Health in Achieving Fitness Goals

When it comes to reaching our fitness goals, we often only think about the physical aspect. We talk about the best workout plans, the importance of a balanced diet, and getting enough sleep. But there's another crucial piece of the puzzle that often gets overlooked: mental health .

I've been there. A lot.

Personally, I’ve paralyzed my own progress in fitness, health, and/or work by just taking on too much. I've stagnated relationships. I've found myself overwhelmed and irritable. And sometimes I would remain in a negative mental state for a long time and not even recognize it.

We have to be honest with ourselves. Life can be incredibly stressful . Many of us are juggling work, family, and personal commitments, often feeling like there aren’t enough hours in the day. Add to that the pressures of social media, a myriad of financial concerns, a never-ending stream of negative local and world events, and it’s no wonder so many of us are feeling overwhelmed, anxious, or even battling depression . These mental health challenges make it incredibly difficult to prioritize your health.

For those of us who are struggling, it might seem impossible to find the drive to work out regularly. The idea of hitting the gym when you're already exhausted or feeling down can feel like you’re climbing Mount Everest. But here's the thing: taking care of your mental health is just as important as lifting those weights or hitting your cardio targets . In fact, it might be the key to finally achieving your health and fitness goals.

Why Mental Health Matters

Motivation and Consistency
Let’s be real: staying motivated is hard, especially on those days when it’s blistering cold outside, work just kicked your butt, or when your sofa looks way more inviting than the gym. Your mental state plays an enormous role in how motivated you feel to work out. And it might be the only thing that drags you off the couch and forces you to stick to your routine. When you’re in a good place mentally, you’re more likely to get up and get moving. But if you’re dealing with mental health issues like depression or anxiety, finding that drive can feel like trudging through mud.

Stress Management
Have you noticed how a good workout can make you feel spectacular and energized? Exercise is a fantastic stress-reliever! Physical activity releases endorphins , the "feel-good" hormones that help combat stress and help to improve your mood. On the other hand, high stress levels can lead to poor or rushed eating habits, sleep disruption, and general inactivity and disconnection.

The Mind-Body Connection
Your mind and body are a team, and they work best when they’re both in top shape. Practices like mindfulness and meditation can enhance your workout performance by improving your focus and body awareness. This connection can help you push through a challenging workout, and it can help you recover more effectively.

Balancing Mental Health and Fitness

Set Realistic Goals
Avoid setting goals that are so ambitious they’re impossible to reach. Instead, aim for small, achievable milestones that will incrementally put you in a better position to achieve those super ambitious goals. You have to lose five pounds before you can drop fifty. Celebrate each victory, no matter how small. This helps to keep your spirits high and your motivation strong.

Incorporate Mindfulness Practices
Incorporating mindfulness practices like yoga or meditation in your routine can help you stay present and focused. These activities not only improve mental health but also supplement your physical performance.

Seek Support
Whether it’s through therapy, talking to a friend, or joining a support group, seeking support for mental health issues can make a significant difference. There’s absolutely zero shame in asking for help, and you may find someone who has overcome similar experiences.

Listen to Your Body
Pay attention to how you’re feeling mentally and physically. It’s OK to take a break if you’re feeling overwhelmed or exhausted. Rest and recovery are essential parts of a healthy fitness routine. I promise you won't lose your gains by taking a day off!

Create a Positive Environment
Surround yourself with supportive, like-minded people who encourage your fitness journey. Folks close to you should want you to be successful. A positive and constructive environment can boost your mental health and will surely keep you motivated.

Wrapping Up

Achieving your fitness goals isn’t just about physical strength and endurance; it’s also about mental resilience and well-being. By prioritizing your mental health, you create a solid foundation that supports and enhances your physical fitness efforts. Remember, a healthy mind fuels a healthy body, and together, they empower you to reach your fitness aspirations.

When you understand and embrace the connection between mental health and physical fitness, you can create a more balanced, sustainable, and fulfilling fitness journey. So, take care of your mind as much as your body, and watch how it transforms your path to achieving your fitness goals.

By focusing on both mental and physical health, you’re setting yourself up for success. Let’s make this journey not only about getting fit, but about feeling good, inside and out.

As of the publish date on this article, I’ve been practicing CrossFit for thirteen years. I’ve owned this gym since it opened in 2012. I've helped hundreds of folks get healthier, lose weight, get stronger, and gain back their independence. Let's meet to talk about what's important to you: Joe's Schedule .

Joe Marcavage
Owner, CrossFit Vertex

How much weight can you really lose in 3 months?

Tue, 25 Jun 2024 00:25:18 GMT

How much weight can you really lose in 3 months?

Have you wondered how much weight you can realistically lose in 3 months? The truth might surprise you. At CrossFit Vertex, we believe in setting realistic goals and creating sustainable habits. So, let’s break it down and see what’s achievable with a solid workout routine and some sensible diet changes.

The Power of Consistency

First things first, let’s talk about consistency . I’m a huge advocate of creating and sticking to a plan. Whether it’s choosing the stairs over the elevator or picking a salad over a burger, it’s these small, consistent choices that add up over time. At CrossFit Vertex, we recommend working out 3-4 times a week and eating a balanced diet 80% of the time. This might not sound revolutionary, but trust me, it works.

Setting Realistic Expectations

So, how much weight can you lose in 3 months? The answer isn’t straightforward. It may depend on several factors: your starting weight, age, gender, and commitment to your plan are a few. Even your sleep quality, stress levels, and work schedule can play a role in weight loss. On average, a safe and sustainable rate of weight loss is about 1-2 pounds per week . That means, over 3 months, you could lose anywhere from 12 to 24 pounds. It might not sound like a lot, but this slow, consistent weight loss is more likely to stay off in the long run.

The Role of Exercise

Now, let’s talk about exercise. Working out three times a week is a fantastic start. You don’t need to spend hours in the gym; even a well-structured 60-minute session can work wonders. The CrossFit Vertex approach includes a mix of strength training, cardio, and flexibility exercises to ensure you’re getting a comprehensive workout . We make sure you're burning calories and building muscle.

Making Sensible Dietary Changes

Diet plays a crucial role in weight loss. One more time for good measure ��. Diet plays a crucial role in weight loss.

But here’s the good news, you DO NOT need to make drastic changes to see results . Small, sensible changes can have a significant impact. Start by cutting down on processed foods and sugar. Replace sugary drinks with water or herbal tea. Include more fruits, vegetables, lean proteins, and whole grains in your diet. It’s not about depriving yourself; it’s about making healthier choices more often than not.

Building Momentum

When you combine regular exercise with sensible dietary choices, you start to build momentum . At first, it may be difficult. You may not see results immediately. That's okay! The key is to keep going. Every workout, every healthy meal, is a step in the right direction. And once you start seeing and feeling the changes in your body, it becomes easier to stay motivated.

Accountability and Support

One of the biggest challenges in any fitness journey is staying accountable. That’s where we come in ��. The CrossFit Vertex coaches are dedicated to helping you stay on track. We provide the guidance and support you need so you consistently make the right choices. And you are not alone on this journey. You’ll have a community of like-minded individuals who are on the same path, facing the same challenges, and celebrating the same victories.

Celebrating Progress

Lastly, it’s important to celebrate your progress. Weight loss is not just about the numbers on the scale . It’s about how you feel, how your clothes fit, improvements to your overall health, and boosts to your confidence. These are all victories! Take the time to acknowledge and celebrate them. They are just as important as the number on the scale and oftentimes can be more motivating.

So, how much weight can you lose in 3 months? If you commit to working out three times a week and make small, sensible changes to your diet, you can realistically lose between 12 and 24 pounds. More importantly, you’ll be building habits that will help you maintain that weight loss and continue to improve your health and fitness in the long run.

Ready to start your journey? Join us at CrossFit Vertex, where we take all the guesswork out of fitness and help you build a healthier, happier you. Remember, it’s not about perfection; it’s about progress. Check out Angie and Christina's weight loss progress .

Let’s make those small, consistent choices together and see the amazing results that follow.

Joe Marcavage
Owner, CrossFit Vertex

Can I do a CrossFit Workout?

Sat, 08 Jun 2024 20:11:08 GMT

Can I do a CrossFit Workout?

You've heard this phrase, "CrossFit is for everyone". But maybe you doubt that statement?

In some ways that doubt makes sense. How can CrossFit be "for everyone" when the weights are super heavy and there are movements I just can't do?

Put that doubt on the shelf for a moment and spend five minutes reviewing a CrossFit workout from a different perspective.

You can do a CrossFit workout. Our coaches prepare the workout for you, tailored to your abilities, and guide you through it start to finish.

Let's consider the following workout:

5 Rounds of:

Run 1/4 Mile

30 Squats

10 Deadlift at 95 pounds

This workout is timed with a running stopwatch.

There are five rounds.

There are three movements in the workout. You're required to move your own body weight for two of them (run and squats). And you'll use a barbell for the deadlift.

Whoa...

If you've got some doubt creeping in, that's OK! Trying something new always starts with getting out of your comfort zone. Read on, the following explanation will help remove that doubt.

So, what's a deadlift?

A deadlift requires you to lift the barbell from the floor until it reaches your hip. Believe it or not, you've deadlifted a thousand times already. Think about picking up a grocery bag that's on the floor. Or maybe you need to get that box of holiday decorations from the bottom shelf. Laundry basket? Yep. All deadlifts. You're picking up a static object that's lower than your hip.

If you get the concept of the deadlift, but you've still never performed one, no problem.

First, our coaches teach you how to safely pick something up from the floor. Where do your hands go? What moves first? Should my back be straight? Do I hold my breath? Am I using my legs?

These are all questions your coach will answer. They watch you move and correct your form.

So, you're moving properly, but still can't pick up 95 pounds.

Again, we've got you covered. You'll start with using a PVC pipe (maybe 2 pounds) or a 15-pound barbell. Over time (days, weeks, months, etc.), we'll gradually work up to 95 pounds.

Next up, the squat.

We call a body weight squat an air squat . Stand up straight and put your hands on your hips. Now push your rear-end back just a little bit - a crease starts to form under your hands.

During the air squat, the goal is to bring that hip crease below the top of your knee. And then you stand up.

Most new folks find the squat intimidating and difficult. But think about how fundamental it is. Like the deadlift, you use some form of the squat every day!

Do you get out of your vehicle? Stand up from the couch? What about walking up the stairs? These are all forms of squatting.

And just like the deadlift, we have a modification for the squat.

If you can't position your hip-crease below the top of your knee, we'll build up a platform you can sit on. You'll sit to the platform and then stand up. That's a squat! As your strength and mobility improve, we'll just lower the platform a bit. This process will take time. Check out my Mom and Pat squatting with a medicine ball throw. They're both 71 years of age.

30 repetitions of sitting and standing each round is a lot. Maybe 15 reps are more appropriate for you. Sounds good, we'll make that change to your workout.

Lastly, we've got the run.

This is an easy one. We will shorten the run to an 1/8 of a mile. And instead of running, you can walk a bit then jog a bit, or simply walk the whole way. If running or walking longer distances is too much on the knees, hips, or ankles, you can ride one of our stationary bikes.

What about these five rounds?

For a novice, we'll cut that down to three.

And that's it. That's how we modify, dial back, and scale down a CrossFit workout. And you don't even need to think about it. Just show up and our coaches will handle the rest.

If you've got some more questions on CrossFit, check out the Top 5 Questions on CrossFit article.

You really can do this - do something positive for your health. Change your life .

As of the publish date on this article, I’ve been practicing CrossFit for thirteen years. I’ve owned this gym since it opened in 2012. I’ve been asked hundreds of questions.
If you have a CrossFit or Nutrition related question you’d like me to answer, let's meet! Joe's Schedule .

Joe Marcavage
Owner, CrossFit Vertex

What is the CrossFit Vertex Nutrition Program?

Mon, 11 Mar 2024 00:38:00 GMT

What is the CrossFit Vertex Nutrition Program?

All the details you need about the Vertex Nutrition Program can be found here: Get Started with Vertex Nutrition .

For this article, I’d like to share the experience of two individuals who worked through the program and had some pretty remarkable success.

Meet Christina Demas.

As of article’s publishing, Christina has been a member at CrossFit Vertex for seven years. She’s a consistent gym goer and works hard. Over the course of three months, Christina lost almost 30 pounds .

Christina Q&A:

What was your favorite part of the Vertex Nutrition program?
“I gained knowledge on a healthier lifestyle. I feel like I’ve built long lasting, good habits."

What was the process like? How often did you speak with your nutrition coach?

“I spoke with Kaleena (nutrition coach) 2-3 times a week. We used My Fitness Pal to track Macronutrients. I also used other resources that Kaleena provided, and chatted with other gym members for healthy recipes and food blogs that they used in the past."

What were your Macronutrient numbers, and did they change?

“My numbers were 185 grams of Carbs, 55 grams of Fats, and 130 grams of Proteins. They didn’t change at all over the three months.”

It’s been two months, are you still using the same numbers? If so, how are you feeling?

“Yes, the numbers are the same. I’m maintaining weight and have tons of energy. Kaleena supplied different numbers if in the future I want to trim some more weight. I feel like I can do that on my own. ”

Is there anything you would change about the process?

“If anything, I would probably do a larger variety of dinners and not eat the same thing over and over again. I got a little bored. ��”

Do you eat meat?

“Yes, chicken, turkey, ham & ground beef were my go-tos.”

Was there anything you didn’t get at first? It took you a few times to figure out?

“Sometimes filling all my Protein macros was hard. But Kaleena offered great suggestions. At times, I used protein chips, RX bars, protein waffles and pancakes, protein pasta and wraps.”

In one word, how did the Vertex Nutrition Program make you feel?

“Motivated.”

Christina's Results: down almost 30 pounds, high energy levels, and learned how to eat in a healthy, sustainable way.

Meet Angie Villano.

As of this article’s publishing, Angie has been a member at CrossFit Vertex for almost ten years!! She truly is a CrossFit Vertex OG and one of our finest ambassadors. Over the course of three months, Angie lost almost 20 pounds .

Angie Q&A:

What was your favorite part of the Vertex Nutrition program?

“SUPPORT AND GUIDANCE! Kaleena was always available with tips, ideas, and suggestions. She checked in often and was the best cheerleader . Also, I wasn’t limited in what I could eat…and I LOVE to eat! My goal numbers were easy to hit and I wasn’t hungry . The numbers didn’t change, so I never felt like I was being deprived or starved. Overall, my energy levels skyrocketed , which improved my workouts and workday. I became the best version of ME! I FEEL FANTASTIC!”

What tools did you use for tracking? What were your numbers?

“We used My Fitness Pal and my numbers were 155 grams of carbs, 45 grams of fat, and 120 grams of proteins.”

Have you stepped on a scale lately? If so, how’s it looking?

“This morning, actually! Looks good. I’m still within three pounds of my final weigh in.”

Is there anything you would change about the process?

“�� I don’t know. If there is something, I can’t think of it right now.”

In one word, how did the Vertex Nutrition Program make you feel?

“Energized.”

Angie’s Results: down almost 20 pounds, energy levels skyrocketed, improved performance in workouts, and was never limited on what she could eat.

As of the publish date on this article, I’ve been practicing CrossFit for thirteen years. I’ve owned this gym since it opened in 2012. I can’t stress enough that CrossFit truly is for everyone .

If you think you’re too old, or too sick, or too out of shape, or “not fit enough”, I urge you to break out of that thinking and read this article: Top 5 Questions on CrossFit .

And then send me a text at (570)-236-4770 or fill out the form here: Change Your Life .

You can change your life in a positive way.

Joe Marcavage

Owner, CrossFit Vertex

Is CrossFit right for my youth if they do not play sports?

Sun, 16 Oct 2022 20:44:00 GMT

As gym owners and coaches, we are often asked by parents and legal guardians, “Is CrossFit right for my youth if they do not participate in any other sports?”

It’s a great question. Even more so nowadays because of busy schedules, tons of different youth activities, and the rising cost of everything.

Let’s examine some definitions:

General Physical Preparedness: General conditioning to improve strength, coordination, speed, endurance, flexibility, structure and skill.

In CrossFit, we refer to General Physical Preparedness as GPP . Our members use GPP everyday: lifting grocery bags, climbing stairs, cutting the grass, playing with their children, etc. Basically, as humans, we need to physically prepare ourselves for general life.

Sport: An activity of physical exertion and skill in which an individual (or team) competes against another (or others).

Organized sports are great for kids – they instill discipline, keep the kids active, and promote skill and social growth. And team sports teach our kids to function as a unit – they implant a “whole is greater than the sum of its parts” mindset.

But we all know that kid who can’t find an organized sport they enjoy or connect with. Maybe “that kid” was even you when you were an adolescent. And for most youths, enjoyment has to be a part of any activity to get any true, worthwhile, participation. Enjoyment is paramount.

We regularly advertise that CrossFit will improve skill and coordination in your youth’s sport of choice (soccer, basketball, volleyball, etc.). But the program is so much more than that.

At its base level, CrossFit is an assured and battle tested pathway to achieving General Physical Preparedness (GPP).

Exercising doesn’t always need to be a means to an end – for purposes of applying to another activity. Very simply, but also most importantly, CrossFit and GPP are tools to achieve an overall state of excellent physical health.

In short… sport playing and non-sport playing youths alike are WELCOMED and ENCOURAGED to benefit from our CrossFit Vertex Youths and Teens Program. Together we can ensure they feel energized and confident in everyday tasks.

If you’re interested in learning more, check out our CrossFit Youths and Teens Program . A core mission of CrossFit Vertex is to promote the health and wellness of all members of the Northeastern PA community.

The post Is CrossFit right for my youth if they do not play sports? appeared first on CrossFit Vertex .