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TREADMILL REPAIR

PREVENTIVE MAINTENANCE

The first and most important part of owning a treadmill or any piece of equipment is preventative maintenance. If you’re not currently doing this, get started today!

Items needed for a good preventative maintenance program on your treadmill:

Vacuum cleaner

Screwdriver – philip’s and flat blade

Sockets and Allen keys depending on the model Grease cleaning cloths

Now let’s get started!

ALWAYS UNPLUG THE TREADMILL OR ANY EQUIPMENT BEFORE SERVICING!

Remove the hood or engine cover. There are probably between 2 and 8 screws. Now vacuum the dust from around the motor and drive mechanisms. What you can’t reach with a vacuum, use a small cloth or brush. A clean engine does not clog or overheat.

After you’ve cleaned around the motor, look for any grease fittings, these are usually found on commercial grade units, but yours may have some too.

For those of you who have never seen one, they are about the size of a pencil eraser and have a hole in the end. they are usually found in bearings. If you don’t have a grease gun, you can buy a small gun and grease at your local auto parts store for less than $10.00.

If your unit is chain driven, wipe excess dust off the chain and apply a small amount of grease to the chain, also grease the drive chain and lift chain as needed. Use white lithium grease if available.

Check all drive belts for wear, look for cuts and nicks, and replace as needed.

Loosen the walking belt, most treadmills have a bolt or screw on each side at the rear of the unit. Loosen them, push the rear roller toward the walking platform until the belt is loose enough for you to look under.

Lift the belt up and inspect the bottom for wear. If it appears worn or burned, the belt should be replaced.

Inspect the walking deck for wear, you will be able to tell if it is worn. If it has small worn grooves or bearing spots, it should be flipped or replaced.

Many treadmills today have walking decks that can be flipped over. If your deck is worn, turn it over, but it is recommended that when you flip the deck over you replace the walking belt.

Clean the platform and the bottom of the band with a soft cloth; Depending on the model of your treadmill, you should lubricate the walking deck at least every 6 months. Some units use silicone spray or gel. Another use of wax. Check your owner’s manual for the manufacturer’s recommendations.

After cleaning the belt and deck and lubricating the deck as needed, center the belt on the walking deck and tighten the screws at the end of the treadmill.

Turn each bolt the same amount to keep the strap centered. Tension the belt until it no longer moves freely on the rollers. Then, with CAUTION, straddle the belt and turn the treadmill to low speed.

Wait for the belt to start moving, then step on the belt. If it stops, it’s not tight enough. Take off the belt and tighten each side 1 turn and then put the belt back on.

Repeat as needed.

Once you can walk on the belt at a slow speed without stopping or slipping, increase your speed to 3 miles per hour. This should be a brisk walk. If your unit has side rails, hold the rails and try to stop the strap with pressure.

IF OK, increase speed to 5 MPH. Run on the treadmill, if you feel it slip, tighten the bolts another 1/2 turn each. Repeat if necessary.

If the belt is not centered, stand behind the treadmill and run the belt at full speed if the belt drifts to the left. Tighten left bolt/screw 1/2 turn and loosen right bolt/screw 1/4 turn until belt is centered.

IF the belt runs to the right, tighten the right side bolt or screw 1/2 turn and loosen the left bolt or screw 1/4 turn. Repeat as needed, this should center the walking belt.

Always clean the treadmill after each use, perspiration is very corrosive.

If your treadmill leans, increase the elevation to the maximum and vacuum under it.

If it doesn’t tilt, pull it out and vacuum.

Most operational problems are easily seen, detected, and repaired. If the cause of a problem is not obvious, follow a logical process of checking each system component.

Repairing your treadmill

It would be impossible for me to list every issue for every treadmill manufacturer in this report, but here are some common issues:

The walking belt is not centered. See preventative maintenance procedure for belt centering.

No power, check unit is plugged into a live outlet, ALWAYS USE CAUTION when working with electricity. Try another outlet if necessary.

If you know the outlet is live, unplug the unit and check the fuses, you may need to lift the cover for this.

IF you have power but the motor is not turning, you either have a bad power supply or the motor brushes are worn. Contact the manufacturer for information.

If the engine is turning, make sure the drive belt is not loose or broken. Tighten or replace as needed.

The walking belt moves, but a loud screeching noise is heard.

Loosen the belt and see if the noise goes away, if so you may have a bad front roller. Sometimes you can spray the roller bearing with a lubricant like WD40 and this will solve the problem, but you may need to replace the roller.

If the noise does not go away, the motor bearings are probably bad and the motor will need to be replaced.

Lift does not work, unit will not raise or lower, or stuck in lift mode.

Unplug unit and check lift motor fuse, replace if necessary. Check the lift system for broken chains or cables, make sure something hasn’t gotten caught in the gears.

If your unit is equipped with limit switches for the upper and lower limits, check them to make sure they are not activated. These are usually small microswitches located around the hoist gears.

ALWAYS LOOK FOR LOOSE OR BROKEN CABLES FOR ANY PROBLEMS YOU HAVE.

You have power to the treadmill but the control panel is not working.

If your unit requires a key or magnet, make sure it is inserted correctly.

You may have a faulty control panel and will need to replace it.

Check for broken or loose drive belts under the cover.

The treadmill will run for a short time and then will blow a fuse, break, or just stop.

Either the belt or the deck, or both, are probably worn out and need to be replaced. Try to lubricate the deck first. If this does not help, you will need to replace the worn parts.

Perhaps the belt is too tight and is causing the motor to draw too much current. Try the belt adjustment procedure in preventive maintenance.

Bulimia is a possibly critical eating disorder characterized by periods of uncontrolled food consumption. Binge eating is accompanied by an unhealthy cleanse of what is eaten. Purging techniques may include overactivity, inappropriate use of diuretics or laxatives, rapid or self-induced regurgitation. One of the many negative effects of bulimia is a reduced resting metabolic rate. Therefore, you burn fewer calories when you are at rest. This goes against weight reduction initiatives. Part of recovering from bulimia is dietary therapy, where you speak with a dietitian to learn about your diet and start improving your metabolism to meet your fat-burning goals in a healthy way.

• Eat smaller, more regular portions throughout the day. Most people make the mistake of limiting calories and skipping daily meals, especially the morning meal. Skipping daily meals and limiting calories actually slows down metabolism and stops weight loss. Start each day with a healthy morning meal that contains foods that provide energy and help you feel full longer. Some examples of healthy breakfast foods are whole wheat toast, low-fat yogurt, and egg whites. Always eat smaller portions that contain the right amount of calories for your preferred body weight, height, age group, activity level, and physique. Add healthy snacks like an apple, pear, or low-fat cheese.

• Include high-intensity aerobics in your exercise routine. The higher level framework of intense activity elevates your metabolism for many hours. When your system works to provide oxygen to your blood and lower its temperature, it expends energy.

• Bodybuilding is another exercise option that can help increase metabolism. It even works when you’re sleeping at night. Focus on bodybuilding exercises that target your largest muscles. Improved muscle tissue also increases metabolism by increasing the amount of enzymes that break down fat.

• Consume cold drinks here, especially water. Along with lubrication and hydration, water facilitates the absorption of food. If you drink something cold, your system must also work harder to increase your body temperature.

• Do relaxation exercise routines to reduce the intensity of your anxiety. Feelings of anxiety and nervousness trigger an inflammatory reaction in your body. An inflammatory reaction decreases food digestion and metabolism. Try deep breathing exercise routines, journaling, or activities to reduce the amount of anxiety and stress to increase your metabolism.

When you watch the ChaLean Extreme home workout program, you see this attractive woman in excellent shape, who should be the mentor of all women, Chalene Johnson. This can make the program more attractive to women because what woman doesn’t want this nice, hard and sexy body that the ChaLean Extreme home workout program has to offer. ChaLean Extreme simply gives women and anyone else the tools to get that nice lean body we all desire. But, because it is made and instructed by a woman, which many women will admire, men tend to shy away from the show. And, don’t even think twice before going through it because the figure attracts more women. This is not true.

The ChaLean Extreme home training program is based on the fact that muscle burns fat. It’s not the fact that muscle burns fat only in women, but the fact that muscle burns fat in everyone. And let’s face it, it’s not just women who have fat to lose. Men are just as guilty of being fat and needing to lose fat as women. Since ChaLean Extreme is based on the fact that muscle burns fat, you are working to build muscle. Men already have a hand in the whole program about women. For the most part, you will see results much faster. Why is this? Why will men see fat burning results faster? Men simply have more mass and muscle than women. On top of that, they have all that testosterone floating through their bodies that will make their muscles big, and women just don’t have this in them. Being able to enlarge your muscles means that you have more muscle. And, more muscle mass means you’ll burn more fat. Leading men to burn more fat with the home training program than women.

In addition to allowing those muscles to burn fat, ChaLean Extreme workouts tend to be shorter than many other workouts on the market. Making them more convenient to fit the schedule of the woman or the man. Since the workouts last between 30 and 45 minutes, they are still very effective. This is also very appealing to both men and women because not everyone has hours every day to do a great deal of effective training to achieve the results they want. These short and effective workouts are organized and timed so that both men and women can achieve great results from the program.

One would think that as you get older you continue with normality, but it is not like that. Many people develop foot and leg problems that prevent them from being active, and some become quite immobile. In my case, the pads under my feet have faded and it’s like walking on rocks if I’m not wearing the right shoes. This is something my father and brother have had issues with as well, so it may be genetic and age related.

In the case of my older sister, she has problems with her knees. That led to one replacement and the other one that should be replaced has been postponed. The effect is that she has little feeling in the joint and manages to land heavily when she swings. He put her in the hospital for three weeks while a pin was inserted to help the broken femur repair itself.

While many seniors are facing hip and knee replacements, there are stories that the bones may not last the distance. After all, we’ve passed our expiration date, which some claim is around 70 years.

This seems to have effects on other parts of the body as well. Although the rest of me is doing pretty well, my attendance at the gym helps me stay in shape. Half an hour on the bike is enough and then a ride around the local lake gives me extra exercise. There are also weight and stretching machines used, as well as physical therapy classes for heart and cardiovascular health.

If one can keep pace with movement instead of sitting, then things like immobility should be avoided. However, it depends on the individual how hard they want to push themselves, as many think that they need to vegetate in old age to make up for all the times they had to work when they were younger. That may sound like a good start, but it’s devastating to your feet and other parts of your body.

Potassium citrate is a macromineral/salt that can be found in many foods. The mineral helps reduce the acidity of urine. It is often used in the treatment of kidney diseases and gout. It works by helping to transmit nerve impulses, improving muscle function and treating various metabolic disorders.

Potassium citrate benefits also help with muscle contractions such as cardiac, skeletal, and smooth muscles. The mineral helps produce energy and the production of nucleic acids. Potassium citrate is believed to maintain healthy cells and normal blood pressure.

Potassium citrate is usually taken along with diuretics. The reason for this is that as excess water is excreted from the body, it may lead to a decrease in some important minerals and nutrients, particularly potassium. It is not recommended to take it without the guidance of a doctor.

WHAT DOES MINERAL POTASSIUM CITRATE DO?

Potassium citrate is responsible for regulating the water content within the human body, as well as helping with the support of effective nerve transmissions, regulating the electrical impulses of the heart, thus regulating blood pressure, and is also very important, if not, critical factor in the use of carbohydrates and proteins by the body.

HOW MUCH POTASSIUM DO WE GENERALLY NEED?

For daily intake, men and women need at least 4.7 grams of potassium, or 2,000-4,000 mg. Women between the ages of 31 and 50 in the United States and the United Kingdom consume less than 50 percent of the daily amount of potassium needed to maintain optimal health.
Men in the United States consume slightly higher levels of potassium. Most American diets contain between 1,500 and 5,000 mg of potassium per day. This is well below the recommended daily intake.

Potassium deficiency symptoms

Some of the potassium symptoms to watch out for are: tiredness, high and low blood pressure, acne, dry eyes, irritability, irregular or rapid heartbeat, muscle weakness, depression, confusion, anxiety, insomnia, fragile skeletal structure, bone pain and articulate. , decreased reflexes, constipation, high cholesterol and water retention. Breathing problems, excessive thirst, evidence of protein in the urine, stunted growth, infertility, and headaches are other symptoms of potassium deficiency.

Clearly, if you want the benefits of potassium citrate and are having difficulty getting the mineral in your daily diet, as shown above, then seeking out a potassium citrate supplement becomes very important to your health.

Do you need to supplement with Potassium Citrate?

Let’s look at a few points that may increase your need to reap the benefits of a potassium citrate supplement.

In general, people may be at increased risk of potassium deficiency if they exercise excessively, this is due to the loss of body fluids through perspiration. Because of this, there can be a significant loss of this particular mineral.

Women should be aware that they may be susceptible to osteoporosis through calcium loss which may be due to potassium deficiency.

Another factor to keep in mind is that people who suffer from frequent bouts of diarrhea are at increased risk of potassium deficiency. If you suffer from irritable bowel syndrome, then a quality potassium supplement may be of benefit to you in the long run.

Some Western prescription medications can create a possible potassium deficiency, as can a nutritionally poor and unbalanced diet, or any activity or condition that results in a large loss of body fluids.

Potassium Rich Foods for Potassium Citrate Benefits

Although you might be a person who should consider a potassium citrate supplement to know the benefits of potassium citrate, you should not ignore the consumption of foods rich in potassium. Too many people think that they can cure their nutritional needs and poor diets simply by taking some kind of supplement.

For this reason, we have compiled a list of some foods that you can take for an effective intake of potassium citrate, here is a short list of some foods rich in potassium so that you can avoid a potassium deficiency:

orange juice, bananas, boiled chard, raw mushrooms, fennel (bulb), romaine lettuce, raw celery, boiled mustard greens, raw cauliflower, raw broccoli, all varieties of summer and winter squash, ripe tomatoes, cooked turnip greens, raw carrots, boiled kale, raw cabbage, eggplant, cantaloupe, boiled beets, papaya, green beans, yams, fresh kale, and Brussels sprouts.

Potassium citrate overdose?

There are people who really don’t need a potassium citrate supplement.
People with kidney disease or kidney failure should avoid potassium citrate supplements. They could end up doing more harm than good.

Also, those taking potassium-restricting medications should not take potassium citrate supplements unless their doctor has given the go-ahead.

Don’t eat salt products either, because these products often contain higher levels of potassium.
Some symptoms to watch out for from consuming too much potassium in the body include stomach upset and can alter your heartbeat and blood pressure as well.

For those people who take pain relievers or anti-inflammatory medications, they should stay away from potassium supplements, except if they have been told otherwise by their doctor or if it is okay.

precautions

You need to take some precautions when taking potassium citrate. Tell your doctor right away if you have kidney problems, heart disease, or Addison’s disease. If you have drug allergies or high blood pressure, tell your doctor as well.

Another precaution when taking potassium citrate is not to use salt substitutes or low-salt milk. The reason for this is that these products probably contain potassium. This could cause an accidental excess of potassium and you could suffer from potassium citrate side effects or overdose. Follow your doctor’s instructions and take it exactly as prescribed.

Known Side Effects of Taking Potassium Citrate

There are some side effects with the use of potassium citrate. They include upset stomach, nausea, vomiting, and/or loose stools. If these become really serious, you should contact your doctor. Somewhat more serious side effects include muscle weakness, mental changes, fast/irregular heartbeat, tingling, or numbness in the hands and/or feet. If you have black, tarry stools, an unpleasant taste in your mouth, or nervousness, call your doctor or go to the nearest emergency room.

In the event of an accidental overdose, you should call your local poison control center or emergency room immediately and follow their instructions. Overdose symptoms include weakness, slowness, confusion, irregular heartbeat, and possibly fainting. Since the symptoms of an overdose are similar to the symptoms of side effects, seek immediate medical attention. As with anything, do not add anything to your medication or diet without a doctor’s approval. Doing so could very well put your physical health at very serious risk.

Tips for Choosing a Potassium Citrate Supplement

1. Nutritional supplements are largely unregulated in the US, and don’t just take our word for it, you can read an article about the industry-wide problem here. Many health supplements have been found to contain dangerous contaminants, but what concerns us most is that consumers only have a 1 in 5 chance of buying a product that contains what is actually stated on the label.

For the above reasons, we always advise people to purchase nutritional supplements from GMP-compliant pharmaceutical facilities, which adhere to the world’s strictest standards for the manufacture of dietary supplements. You can be sure that your product will be free of contaminants if you buy from such a place.

Make sure the company you buy your supplements from has a Certificate of Analysis on file confirming that the active ingredients are as stated in the product and also to confirm the potency of the ingredients.

2. Make sure your potassium citrate supplement does not contain any fillers or additives (examples include: sugar, starch, gluten, silica (sand!)) or artificial colors or flavors of any kind.

Regular sessions in the cardiovascular area improve the health of your heart and lungs. It also helps the heart and lungs work properly; therefore, it is called “cardio”.

Cardiovascular exercise promotes the loss of body fat. It is helpful to reduce the level of appetite in many people. For people with diabetes who have well-controlled blood sugar levels in the veins, cardiovascular exercise is good for them. There are numerous cardiovascular exercises that you can include in your daily program. Examples of the most popular cardio training include running, cycling, cycling, skipping, aerobics, walking, jogging, kickboxing, swimming, and team sports.

Simple tips on cardio exercise:

1. Decide your goals: Why would you like to fit cardio into your schedule? Are you looking for resistance? Do you want to run with your children without running out of breath? Do you want to lose body fat and show off those muscles? Are you interested in cardiovascular fitness for health reasons? For heart health and weight loss, you don’t need steady-state cardio! However, if endurance is your goal, then you’ll want to incorporate some of this into your week.

2. Choose something you enjoy – Explore your options for cardio activities. Whether you prefer to be in a gym, at home, or outdoors, there are plenty of options for cardio training. I enjoy being outside. What do you like? Jump the rope? sprint? Riding a bicycle? Rowing? Elliptical? You’ll probably stick to your workouts if you enjoy them.

3. Use Interval Training – Incorporate intervals into your workout by alternating between low and high light throughout your workout. For example, you can run for 1 minute followed by a moment of walking. Do this five times each for a total of 10 minutes of interval training. Beginners alternate between beat and moderate rhythm. Add a 5 minute warm up and 5 minute cool down to complete your cardio workout in 20 minutes with better results than your hour of steady cardio!

4. Log your workouts – Track your workouts so you can see what you accomplished. Use a notebook or create a file on your computer or phone. Tracking your progress is an essential step in achieving success.

5. Strength training: Always do your cardio training after your strength work. Maximizes fat burning. For best results, incorporate full-body circuit work as part of your strength training. Limiting rest between sets and moving quickly from exercise to exercise increases your heart rate as you build muscle. Combine strength training, cardio work and nutrition for optimal health.

6. Healthy Eating – Nutrition is the final and most important component in achieving your fitness goals. Not only does food provide us with valuable nutrients and the fuel we need to survive, but the way we eat also contributes 90% to reaching our body composition goals. Use common sense when choosing foods. Eat as clean as possible by choosing between whole foods; that is, whole grains, lean meats, poultry and fish, nuts, nut butters and organic oils, as well as organic fruits and vegetables. Keep a food diary so you can see what’s working and where you need to change your food intake to reach your goals.

The benefits of cardiovascular exercise are:

There are numerous recommendations on the health benefits of cardiovascular exercise. In addition to improving your heart health, regular exercise can help reduce saturated fat, improve lung function, and improve cardiovascular development of bones and muscles. It also helps to solve the problem of depression.

Proper planning of cardiovascular exercise is necessary so that all muscles and bodily functions can receive the benefits of extensive training. Plan your schedule for at least 30 to 60 minutes each day. Regular exercise will strengthen your cardiovascular system.

Cardio helps improve the level of endorphins in the body. These chemicals make us feel good, energetic, and upbeat. Even just twenty minutes of training can lead to a long-term mood boost. Thus, it is possible to see that people choose to exercise early in the morning. Cardiovascular Exercise releases endorphins in the brain that can give you a natural pick-me-up, also known as a “runner’s” high. Cardio also helps decrease depression and stress while increasing self-esteem.

The positive relationship between cardio and mood can improve sleep, but it’s more than that. Cardiovascular exercise, especially in the afternoon or early evening, causes the body temperature to rise above normal. During the next hour, before sleeping, the body temperature slowly drops. Please note, however; that cardiovascular exercise stimulates your muscles, brain and heart, and can impede sleep if it’s too close to bedtime.

The best cardio workout.

The best cardio workout has to be one that forces your heart to work out. Yes, the heart is a muscle and it needs to be worked. Apart from the function of training your heart to maintain health, the best cardiovascular exercise should help you burn calories, which are necessary for losing weight and burning fat. More accurately, it helps you burn off that excess fat that not only clogs your veins and lowers your health, but also covers and hides all the precious muscles you’ve worked and built.

So the best cardiovascular exercise must include a proper diet. Do not diet but eat healthy. Training with the right intensity and taking care of your meals. Avoid fatty and sugary foods, eat small and consistent meals.

Cardio workouts don’t have to be long and tedious. They should be short and exciting as you add interval training and circuit work to your program.

Looking to jump-start your health and fitness regimen and lower your blood sugar? If so, there is an area of ​​your life that you need to get in order: your sleep. For some people, the key to better weight control may lie in a good night’s sleep.

As much of a challenge as it is, sleep will be the biggest factor in how healthy you feel. You do not believe me? Get five hours of sleep for two to three weeks straight and see how you think and how many snacks you eat for energy. You will become miserable. Now, you may be one of those few people who don’t need much sleep, but most people aren’t like that. They need sleep to survive and stay healthy. Therefore, it can be helpful to gain an understanding of the main factors that influence your sleep to make sure they don’t get in the way of your sleep.

For almost everyone, three things will have the most significant effect. I call them the three “S’s”. Is it so…

1. Stress. If you feel stressed, this will affect your ability to fall asleep. We all experience stress at times, but the more we can control our anxiety, the healthier we will be.

Don’t know how to fight stress? Try meditation. Or even take a deep breath if you can’t meditate for whatever reason. Exercise is also a useful way to help reduce stress.

2. Screens. Electronic screens are another major source of stress that should be avoided. The problem is that the electronics are going to emit a type of light that tends to stimulate your brain. By doing so, it wires you up to be awake, making it nearly impossible to fall asleep.

Many people have a habit of looking at their cell phone before falling asleep: this is one of the worst actions that can be taken when waiting to fall asleep. Turn off your cell phone and any other electronic devices at least one hour before bed.

3. Stimulants. Watch your stimulants: Caffeine may be holding you back. How many people drink coffee well into the afternoon and then complain of trouble sleeping? Too many to count. Eliminate caffeine if you can, and if you can’t, at least limit yourself to drinking no more than 100 mg before 10 am. This way, the caffeine will be mostly out of your system before bed.

Keep in mind that caffeine has a half-life of six hours, so after six hours have passed, there’s still half of that caffeine left. Caffeine consumed six hours before bed affects the amount of sleep in more than one hour. Because of this, if you have trouble sleeping, you should stop drinking coffee 12 hours before bedtime. Try decaf instead.

It’s essential that you get the rest you need: sleep deprivation can lead to weight gain even if you eat well and exercise.

If you are overweight and want to lose weight running, congratulations because you have just made the right decision. Running is one of the best exercises for weight loss because not only will it instantly burn off excess calories and fat, but it will also improve your fitness level and lower your risk of cardiovascular disease.

Here we have compiled 4 tips to help overweight people get started running and shed those unwanted pounds:

Believe in yourself

Running is not an easy task for overweight people because they are out of shape. However, believing in yourself can produce miracles. Your beliefs are like the set of rules that your mind dictates. So if you firmly believe that you can become a lean, healthy runner, chances are you can achieve that goal.

You can use visualization to build your self-confidence, motivation, and performance throughout your running program.

build slowly

You should not try to run too much too soon. This is a big mistake and can lead to many injuries and health problems. If you run too much during the first days of training, you will feel exhausted and disappointed. You should be able to accept the fact that you may not be able to run at all at first due to being overweight and out of shape.

You need to start slowly and build intensity as time goes on. For example, you may only need to walk for 25 minutes three times a week in your first month and then start adding 30 seconds of running and a minute of walking during your training days in the second month and so on.

Periodically check your heart rate

You should check your heart rate to make sure you’re not running too much too soon. If your heart rate in the morning is too high (between 6 and 12 beats per minute) than its normal level, it means that you are doing too much.

You should check your heart rate in the morning and record your data in your running diary. As your training progresses, your pulse rate will also improve. Your heart will become more efficient at pumping blood and working your muscles.

record your runs

You need to log your runs so you can analyze what you need to improve on. An ongoing record can help you keep track of your progress and doing so is crucial to your success and constant improvement.

In your running log, you should keep track of your distance, pace, and the type of workouts you have completed on a regular basis. Plus, he can clearly see the progress of his fitness and weight loss goals so he never loses sight of them. This is a great tool to increase your motivation as a runner.

These tips are very helpful and you should take action now. If you don’t take action, then nothing will ever change.

It’s 4:45 am You wake up to static white noise from your alarm clock that’s set between two radio stations (I find it more effective than standard beeps). His gym clothes are on the floor next to the bed for quick access. You grab a pre-workout drink, brush your teeth, grab your gym bag, and head out the door within five minutes of waking up.

On the way to the gym, you mentally prepare and perform your workout in your head. You get to the gym around 5 AM, do a couple of warm-up sets, and start to feel the rush of your pre-workout drink. Now it’s time to hit the heavyweights. Do massive reps and sets for about an hour and a half and then finish off with a short interval cardio session while taking in some BCAAs. At home, you drink your post-workout shake and then shower. By the time you get to work, you’ve already worked a day and then some. In fact, you’ve already tried harder than most people in a month, if not more.

I’ve been doing morning workouts for many years and I can attest that once you get into the habit of working out early in the morning, there’s no going back. There are too many benefits to working out right now. Okay, I mean most people with 9 to 5 jobs, but I know people with odd jobs who keep coming in first thing in the morning. People will think you’re crazy for getting up so early to lift weights, but once you review some of the benefits of working out at this time, you’ll see that maybe you’re not so crazy after all.

I’ve heard some complain that his strength isn’t up to par in the mornings, but I think a lot of it is mental. For starters, your testosterone levels are at their peak when you wake up. The excuse is usually a lack of quality sleep the night before. I admit that getting up this early takes some getting used to. But think about it; What is the difference between 5 am and 9 am, or 7 pm or any other time? It’s just a time. You have to get that into your head. Also, your mind is fresh first thing in the morning. You have not gone through any stress of the day; everything is new, so you can focus 100% on your training.

Some other pluses are that there is no traffic or distractions on the way to the gym and the gym is certainly not overcrowded at the moment. The people there are serious (you have to dedicate yourself to getting up to go to the weights while the rest of the world is still asleep) and you can feed off their energy and sense of commitment. How many times have you gone to the gym after 5pm only to end up frustrated by the masses of people around you? Most of his time is spent waiting for people to stop socializing and ‘looking good’ so he can access his machine. Therefore, the potential for better quality workouts is in the mornings rather than prime time. Let’s not forget to mention that when you’re done, you’ll have a better overall sense of well-being and being able to tackle whatever comes your way for the rest of the day because your biggest battle, pushing iron, is over.

I’m not going to sit here and tell you it’s easy. Is there anything worth having easy? I will tell you that making your workout the first task of the day is extremely rewarding in many ways. So go to bed a little earlier tonight and set your alarm. It’ll take a week or so to get used to, but once you do, I seriously doubt you’ll ever want to change it. There is simply no other feeling like it.

In recent years, we are constantly being asked about the best supplement and diet plan for CrossFit athletes. When asking this question, many people expect an extravagant answer, including the ultimate muscle-blasting powder or fat-burning potion.

If you’ve followed us, you know that’s not what this is about. We recommend the best and safest ways to make your body as strong as possible and your health as good as possible.

Whether you build a house or a body, the rules are the same. Strength and durability start with a proper foundation.

Of course, there is a place for protein powder and amino acids in your CrossFit regimen. But without the basic components in place, you’re cheating yourself and might even be wasting your money.

At CrossFit Diet Tips, all athletes, beginner or veteran, start with two supplements. These two supplements are not flashy or expensive like most products out there. That said, you definitely get what you pay for and there is a difference in quality and potency.

The two supplements we always start with are fish oil and a multivitamin. These supplements provide a strong foundation that will support further stacking of other ingredients, while aiding in your body’s recovery and wellness.

However, remember that a supplement is just that, a supplement. Their job is to aid a good diet or enhance a good exercise program. You can’t fix a poor diet with supplements.

Why do we recommend a Multivitamin? A multivitamin contains micronutrients that are deficient in almost all athletes. No matter how good a diet is, it’s almost impossible to get enough of the recommended micronutrients. Most people simply cannot consume the amount of whole foods needed to supply these nutrients.

A good encapsulated multivitamin is the foundation of a CrossFit supplement program.
multivitamin capsules
As stated above, you get what you pay for. A multivitamin should be high quality and encapsulated, rather than a heated and pressed tablet. Your body just doesn’t break down and absorb these types. Your multivitamin should also be gender specific. The micronutrient needs of a woman are different from those of a man.

Fish oil is the second supplement in our foundation. Fish oil is often referred to as omega-3 fatty acids. These are important because not only are most people deficient in them, but they are also important providers of a natural anti-inflammatory response in your body. As a CrossFit athlete or even a non-athlete, you can see how important this process can be. You would need to eat a diet of fresh fatty fish 3 to 5 times a week, every week to get the recommended dose of Omega-3.

High-quality fish oil is a good source of Omega-3 fatty acids and is the foundation for a CrossFit supplement program.
Omega 3
Just like a multivitamin, all Omega-3 supplements are definitely not created equal. You can find cheap fish oil supplements in big box stores, but quality and potency suffer drastically. A “fresh” fish oil is a must and the ratio of EPA and DHA is of paramount importance. The higher the potency of your Omega-3s, the better the anti-inflammatory response.

In closing, a good multivitamin and fish oil supplement is the perfect foundation for your diet and exercise program. They fill in the gaps by providing the micronutrients and Omega-3s that are necessary but hard to come by even in the best diets.

To your health,

The CrossFit Diet Team