3 Reasons Why You Can’t Lose Weight

We’ve been in the fitness industry for many, many years and one of the most popular questions we get is this:

How do I lose weight and keep it off for good?

Let’s start by saying there’s no secret diet or magic pill that will get you real results. Our goal at Fern Creek CrossFit is to teach you healthy, sustainable habits that will move you towards your goals each and every day. 

Here are 3 of the most common reasons why you may not be shedding those unwanted pounds:

1. You’re over-estimating the amount of calories you’re burning

Virtually every cardio machine in the gym gives an estimate of the number of calories you are burning while working out. If you wear an Apple Watch or a Fitbit (or another similar device) the amount of calories you burn during an activity are being tracked. Unfortunately, studies show that these devices may be inaccurate in these calculations… by quite a bit. For instance, a 2010 study from the UC San Francisco’s Human Performance Center found that the elliptical trainer (who hasn’t been on one of those for 45 minutes of your life that you won’t get back), over estimates the number of calories burned by an average of 19%! Here’s the breakdown:

  • Treadmill: overestimates by 13%
  • Stair climber: overestimates by 12%
  • Elliptical: overestimates by a huge 42% 😳

The number on the screen does not give you permission to grab an extra donut.

When you start a new workout program where you’re up and active at least 3-4 days a week, you will be hungrier throughout the day. This is not a bad thing! If you already have unhealthy eating habits, you’re now just eating more food with refined carbohydrates which may stall results or even cause weight gain.

Track what you eat using a tool like MyFitnessPal or MacroStax. The simple task of writing down what you eat will help you eat better foods and get your daily intake to a level supported by your activity. We can help you figure out those numbers. Just let us know.

2. You spend the weekend “un-doing” all of your hard work.

After pushing yourself in the gym all week, it’s easy to give yourself a pass on the weekend to order dessert, eat your favorite snacks, or ask for another bowl of chips to go with that queso. You earned it, right? There’s certainly nothing wrong with treating yourself once in a while to some of your favorite foods. But people oftentimes underestimate how easy it is to “out-eat” the workouts they did. Breaking this habit requires a mindset shift from the idea that you “earn unhealthy food choices” to pursuing a lifestyle of health and nutrition. We want you to properly fuel your body, enjoy a few intentional treats here and there, and rewrite your story to the weight/size/dress/pair of jeans/etc. you’ve been dreaming about for so long. That feeling is the best dessert!

Proper nutritional habits partnered with all the hard work you’re putting in at the gym and proper amounts of rest will do wonders for your body!

3. You’re looking at the wrong number.

The number on the scale doesn’t tell the whole story. Your weight is one single point of data. That’s it. Don’t get so hung up on it in the first place. We don’t worry so much about how many inches tall we are, right? The scale doesn’t define what you’re capable of. It’s an indicator. I can give you a long list of indicators that are just as important:

  • Skeletal muscle mass in pounds
  • Body fat percentage
  • Total daily energy expenditure in calories
  • Triglycerides and Cholesterol
  • 1 rep max front squat in pounds
  • Mile run time in minutes and seconds
  • Max pull-ups in 60 seconds
  • Max push-ups in 60 seconds
  • Max plank hold in seconds
  • 3 rep max deadlift in pounds
  • Time to complete Fran
  • Time to complete Grace
  • Time to complete Isabelle
  • Time to complete Jackie
  • Time to complete Diane

All of these are indicators that help define who you are an a continuum of wellness and fitness (and happiness). We believe if you can deadlift twice your bodyweight, run a 9-minute mile, and finish Grace is under 5 minutes, your health metrics are good and headed in the right direction.

We’ve seen members gain a few pounds on the scale after 6 months in the gym only to find out that they lost 3% body fat and gained lean muscle mass. The best part was, they lost inches around their waist and fit into clothes they hadn’t worn in years. We have an InBody body composition scanning machine in the gym just for this reason. We can give you a better understanding of what’s going on with your body that the number on the scale cannot.

Bottom Line

Realize where you are now is simply a starting point. The only way to make real progress is to put in the effort each day on a consistent basis. The destination is the journey.

Who am I?

Your life is your story. Write well. Edit often.

What’s the story you tell yourself? It’s always evolving and changing based on your experiences. The facts about your past can’t change, but the story you tell yourself about them absolutely can.

Rewrite Your Story

Rewriting your story isn’t about denying the bad things that happened or pretending that they’re good things. It’s about finding meaning in the events of your life, to recognize the learning and growth. It’s about how those events made you who you are. It’s about appreciating that person and taking ownership of where you want to go next.

Fitness Leads to Happiness

Fitness sits on a spectrum that starts on the left with sickness, then moves to wellness, next to fitness, and finally to happiness. We’ve experienced it firsthand, both in our own lives and with our members. When people are healthier and fitter, they are happier.

Wellness to Fitness to Happiness Spectrum

That’s not to say that bad things don’t still happen to us. We’re in the middle of a 100-year pandemic with COVID-19. Not many saw that coming. The world is a rough place. It will knock you down. We just have to keep getting back up. We have to prepare for the fight in whatever form it comes next. Our fitness is the tool that helps us. We need to be stronger than the world is bad.

So what monsters do you face in the story you tell yourself? We know they seem too big to overcome. We once thought ours were too. We can help you start to rewrite your story. Time to exercise your demons – they’ll be doing jumping jacks before you know it!

Who am I?

I want to be healthier and stronger, both physically and emotionally. I want to be a more functional human being and a better version of myself for as many years of my life as I can. I want the same for my family my friends and my community. 

I want to embrace the journey and learn from my mistakes. Failure doesn’t define who I am, because it paves the road ahead for me to become better. And I want to be associated with the community that encourages me, supports me, and values my success as much as their own.

I am a member of Fern Creek CrossFit. And this is where I go to get healthier, stronger, and feel great.

Your New Gym

After this current pandemic, folks are finding themselves in one of two situations:

  1. You have concerns about going back to your previous gym due to safety concerns.
  2. You haven’t been exercising and this pandemic has shown you how important it is to make your health and fitness a priority in your life.

Our coaches and staff have been involved with exercise, fitness, personal training, and team sports for more than 20 years. We’ll do our best to explain the various options out there for you, in hopes to make your return a safe and positive experience.

And don’t worry, this isn’t going to be us telling you why our gym is the best and everyone should be a member at Fern Creek CrossFit. It’s not for everyone, nor do we want everyone.

Here are 3 types of gym options/memberships:

  1. Globo Gyms
    Think Planet Fitness, LA Fitness, YMCA or similar. These gyms have low ($10-40/month) “access” fees. They usually involve a lengthy contract and very little help once you join. There are endless rows of cardio equipment and plenty of free weights and machines. Some of these gyms may even include large group classes of 20+ members. If low cost, and little coaching or direction is your “thing”; this may be a good fit for you. That’s not a bad thing, however, this style of gym is usually best suited for a very motivated gym goer who doesn’t require much oversight, help, or accountability.
  2. “Boot Camps”
    Here is where businesses like Orange Theory, F45, Burn Boot Camp, Fit Body Boot Camp land. These gyms will have a higher price point than Globo Gyms ($99-199/mon). They almost always have an initial offer of 2-4 weeks free, to help get you in the door. They provide high intensity interval training (HIIT) and often include some piece of technology to measure your effort during the workout. You’ll perform mostly bodyweight movements with some additional equipment like sandbags, battle ropes, dumbbells and kettlebells.
  3. The “Wellness” Center
    There is a growing trend in fitness to collaborate with other health and fitness professionals in effort to offer more to their clientele. At facilities like these, you may see massage therapists, chiropractors, physical therapist, nutrition coaches, fitness coaches and others all working together as a team, to best meet the clients needs.

All in all, these kinds of gyms are super popular and do a good job motivating people to make a change.

The biggest complaints we hear from people that leave these kinds of places and join with us is the classes are too large or there’s not enough individual attention towards the members needs and goals. In other words, they don’t really get coached and there’s a bit of a cookie-cutter feel.

Our Take on Fitness

At our facility, memberships starts with a conversation. We need to learn our member’s individual needs and goals first. From that discussion, we prescribe options for the best way to reach their goals. This may include one on one personal training, individualized nutrition coaching and/or some group classes.

Depending on the individual and their specific needs, each of the options above can be beneficial. The truth is that none of them will work if you cannot show up consistently. The best facilities in the world, with all the top professionals and equipment don’t matter if you’re not willing to show up.

We believe in having coaches and a community to hold you accountable, keep encouraging you to make progress, and have fun along they way.

Ultimate Guide to Getting Back to Where You Used To Be

We have the secret to get all your gains back. We have the means to catapult your Fran time and Grace time back to what they were years ago.

Except it doesn’t happen quickly. And it’s really not a secret. Here it is:

  • Mechanics
  • Consistency
  • Intensity

(Specifically in that order)

Mechanics refers to technique—your ability to move properly through our core movements (squats, presses, lifts, body weight movements & gymnastics holds). For us, this means moving yourself and external objects in the most efficient, effective and safe manner possible.

Consistency has a two-part application: 1) That you are consistent in performing the mechanics of the movement; and 2) That you are consistent in workouts. Both are necessary! High intensity, functional workouts are very potent medicine; too much too soon and you can severely hurt yourself. Luckily, the body adapts quickly, and before you know it, you will be hitting each workout with maximum personal intensity.

Intensity is the independent variable most commonly associated with the rate of return on favorable adaptation. More simply put, intensity brings about all the good results from working out. However, we also have to realize that intensity is relative to our physical and psychological tolerances. This is a process, and one that takes an indeterminate amount of time, so be patient. Elite-level athletes may be ready to ramp up their intensity in a couple of weeks, while de-conditioned athletes can take months or longer.

Our goal is to improve your fitness for life; no one ever got in shape overnight. If you gradually exceed what you have done before, soon enough you will be doing the mainsite workouts “as prescribed.”

Chasing your old gains at the gym

All three together: Now that you understand mechanics, consistency and intensity, here’s how they all fit together: While many assume that safety is the main concern with proper mechanics – it is certainly the safest way to train – we can’t emphasize enough that sound technique is the most efficient and effective road to fitness. Proper movements will allow you to lift more weight, perform more repetitions faster, or both. More work in less time means higher average power (force x distance / time = power). Higher average power means higher intensity. Higher intensity means better results. Therefore, proper mechanics are the ideal supports for the bridge to fitness.

Set Smart Goals

Rather than chasing old lifts or old WOD scores, set up a goal specific to today’s workout. For example, today we did the following:

Today's workout

Set a goal of finishing every portion of the 15 air squats in each round of “Strict Cindy” unbroken with consistency and great mechanics. You can move slowly through them, but you won’t stop until all 15 are done each round. Small, smart, and attainable goals add up over time and leave you feeling accomplished and re-motivated. No need to chase someone else or one of you old scores.

“Please remember to take things slowly and scale as needed. Please have grace with all of us and one another as we navigate these new waters together. It will take some patience”

– Coach Meg

Reserving and Checking In to a class

With our new Coronavirus gym & facility procedures in place, we now have to RSVP for each class we’d like to attend and check in once we arrive. Using the Zen Planner mobile app is the easiest and fastest way to do this. Check out a quick video tutorial:

Limited Class Sizes

We have to limit the size of each class to follow the guidelines of our local Kentucky health officials. While this is different than how we ran the schedule in the past, it’s not a bad thing necessarily. Our coaches will have more time to spend with each member in a smaller class, meaning you get more dedicated attention every time you’re in the gym.

To start off in June 2020, we’re limiting attendance to 3 sessions a week for each member so we can make sure everyone gets an opportunity to adapt to these new procedures. RSVP’s can only be made 24 hours in advance of a scheduled class. If you’ve RSVP’ed but can’t make it, please cancel that reservation at least 3 hours prior to the class so that any member on the waitlist can attend.

More Help and Information

Here’s a few more links you can review for more help on using Zen Planner to RSVP and check in:

COVID-19 Health & Safety Guidelines

We Take This Pandemic Seriously

The highest practices and standards must be implemented to ensure the health and safety of our members, staff, and community. As fitness professionals, our passion and commitment is to build the health and fitness of our community and our response to the COVID-19 epidemic reflects that commitment. Until such time as a viable vaccine and/or herd immunity is developed to the novel coronavirus, several factors become apparent as we reopen our doors: 

  • We will not be going back to a “business as usual” model 
  • We must be intentional and methodological in minimizing the risk and stopping the spread of the virus 
  • Fitness, health, and wellness should be considered an essential service in the fight against this disease. It has been clear that there is an inordinate impact on vulnerable (unhealthy) populations 
  • The isolating effects of social distancing have shown us the value of the community and belonging members find in our facilities. 
  • We will be following the Kentucky Healthy at Work Facility Guidelines.

Therefore, the following guidelines were created. These guidelines are subject to change.

Temporary Change of Operation Restrictions Effective
November 20, 2020

The Commonwealth of Kentucky has issued temporary restrictions affecting fitness centers. These restrictions are expected to remain in effect until December 13, 2020. Please review our operating status changes below.


COVID-19 Procedures

Class Size

Class sizes allow for up to 18 athletes and a coach (19 Total).

Reservations Required

Athletes are required to reserve their place in class – no exceptions. Reservations will open in Zen Planner 24 hours before class.  Athletes without a reservation will be asked to reserve a later time.

Automatic Waitlists

If the class fills (18 athletes), waitlists will be created on a first-come-first-served basis. When a spot in class opens, the waitlist will automatically fill the spot with the next athlete and send an email.

One Way Traffic

Athletes will remain outside or in their vehicle until the previous class exits the facility. Athletes will enter the gym through the front door.

Designated Member Workout Zones

Each designated workout zone will have appropriate disinfecting materials (wipes/spray) so that the member can disinfect prior to and after their sessions. The required weights and equipment should remain in each zone.

Athletes should also bring their own jump-ropes, weightlifting belts, and other personalized accessories whenever possible. That being said, we also ask that you limit what you bring into the gym, there are no cubbies and you will need to keep all of your belongings within your station.

BYOC (Bring Your Own Chalk)

Please “bring your own chalk” to the gym and keep it in a Ziploc bag at your station and take with you when you leave. Don’t forget to clean up your chalk after your workout!

Masks

To protect yourself and others, athletes are required to wear masks on the way in and out of the gym. Wearing masks during the WOD is optional, as long as all athletes maintain social distancing. 

Class Time Frame

Classes are now scheduled for 45 minutes and keep the traditional format: Warm-up, Strength/Skill, Metcon. There is a 15-minute buffer between classes to allow for cleaning and to prevent cross-over of athletes in the gym between sessions.

Cleaning & Disinfecting

FCCF staff will keep a strict cleaning and disinfecting protocol for common areas, restrooms, and other frequently touched surfaces following CDC guidelines.

The entire gym floor will be cleaned daily. Spot cleaning will occur after each workout.

Athletes are required to wipe down all equipment and surfaces before and after use.

Transparent Communication

FCCF is committed to providing concise and transparent communication regarding situations affecting our community. Through thorough contract tracing, members will always be notified of potential close contact with other athletes who may test positive for COVID-19.

It is imperative for athletes to maintain current contact information up-to-date in Zen Planner. Athletes may also e-mail changes to team@ferncreekcrossfit.com.

We also ask athletes to notify us at team@ferncreekcrossfit.com with any positive test results, and isolation orders from the local health department or healthcare provider. This information is considered confidential and at not time will members be publicly identified.

For Members with Children

  1. Children must wear mask at all times.
  2. Must remain up front and separated from others by 6 foot.
  3. Temperature checks are required.
  4. Must remain seated at all times.
  5. Parents required to disinfect areas prior to leaving.

If this doesn’t work we will have to ask that children stay home.

CONTINUED PRECAUTIONS AND RULES OF ETIQUETTE ARE CRITICAL. ALL OWNERS, STAFF, AND MEMBERS ARE EXPECTED TO:

  • Stay home if you are sick or displaying signs of illness, or even suspect that you’re coming down with something.
  • Stay home if living in a household with someone known or suspected to have COVID-19.
  • Always cover your mouth and nose whenever you cough or sneeze.
  • Frequently wash your hands with soap and water often for at least 20 seconds, especially after coughing, sneezing.
  • Avoid touching your face or putting your hands in your mouth, especially if you have not washed your hands.
  • Disinfect any and all surfaces using the provided cleaning supplies.

FCCF staff will be required to:

  • Wear masks at all times (unless participating as an athlete in class).
  • Conduct a health screening before each shift.

Member Procedures

View or download the Quick Guide.


1. Before Your Class

A: RSVP For Class

Reserve your spot via Zen Planner 24 hours in advance of a scheduled class. The cut off time is 1 hour before class starts. There’s a cap for each class and you will be turned away if you haven’t RSVP’ed.

B: Get on the Waitlist

After RSVP slots are filled, 5 waitlist slots are available. You will be notified at least 3 hours prior to class if there’s a cancelation and you can attend.

C: Cancel an RSVP

Please cancel if you’re not feeling well or know you can’t make it on time. You may cancel your RSVP up to 3 hours before class if you cannot attend. If you have any symptoms of COVID-19, do not come to the gym. Consider finding a Jefferson County testing facility immediately.


2. Start of Your Class

D: Arrival

Wait in your car until your class time and allow the class before you to exit. The class coach will summon athletes for entry. Enter the facility through the front door. Reduce the amount of gear you take in. Facial coverings are required at all times, and can only be removed once you are in your workout zone.

E: Check-In

Use your personal electronic device to check-in to your reserved class via the Zen Planner app (free on your iOS or Android device).

F: Temperature Check

Have a coach check your temperature. Anyone with a temperature of 100 degrees or more may not enter the facility that day. Wash your hands or use the hand sanitizer at the check-in station. Take all belongings to your designated workout area.


3. During Your Class

G: Enjoy the Workout

Do what you do. Listen to your coach. Crush the workout! Avoid touching your face. While working out in your designated workout zone face coverings are not required, but you may wear a face covering if you feel comfortable.

H: Practice Social Distancing

Let’s give air high-fives and do our best to stay in our designated area. Do not share equipment. If you don’t have what you need let the coach know or wait until there’s time/space to go get it. Face coverings required when retrieving equipment.


4. After Class

I: Clean Up Your Area

Sanitize all of your equipment. Disinfect any surface outside your workout zone you came in contact with. Wash your hands or use hand sanitizer. Face coverings required when returning equipment.

J: Departure

You have a small block of time before the next class starts. Please, collect your belongings. Exit the facility through the front door. Do not congregate with members entering or exiting.

Gym Procedures Quick Guide

View or download the quick guide.


PUBLIC HEALTH ADVISORY