Posts by Kacey Glessner

The New Year is all about goal setting. After all, beginning at the beginning is always a great place to start. It’s also, functionally, a great way to track progress on your health resolutions. An important ingredient to success is to make more sustainable, achievable  New Year resolutions as part of your larger health and fitness goals.

In this post, we offer some tips straight from our expert trainers at X3 Sports for setting and keeping your health resolutions. These valuable tips will help all you star reachers and go-getters gain and keep your momentum as you live intentionally throughout 2023.

Top 5 Tips For Reaching Health Resolutions

1. Try anything.

One exciting aspect of a fresh start is the chance to reinvent yourself. If you were a runner in 2022, why not be an aerial yogi in 2023? The sentiment “work smarter not harder” applies well to the idea that if something isn’t bringing you joy, only results, then it’s time to get smart and try something new. Other times, you may enjoy the activity but feel as though you’ve reached a plateau. In this case, trying a new activity can turbocharge your workout routine and keep you on your toes. 

In order to keep up with your health resolutions, it’s important to experiment with, and understand, the full-circle benefits of new activities. Take kickboxing, for example, which is a high-energy caloric killer that comes with the added benefit of developing self-defense mechanics. If you have only been focused on one type of activity, try mixing it up to unlock a treasure trove of new and exciting physical and mental health benefits.

“I love to teach and be involved, which is why I came back to train. I keep the classes fun. We move a lot, burn a lot of calories, but we also develop self-defense tactics so that they can always have them just in case.” 

–Rica Grandison

2. Take small bites.

Build momentum by giving yourself smaller, more easily attainable milestones that unleash the benefits of instant gratification. When you start with easy-to-reach feats, you’ll be more empowered to maintain your health resolution. With this strategy, the more strenuous tasks along your journey toward the potentially intimidating goal you initially set out to accomplish on New Year’s Eve will become less daunting and more manageable. 

If you can do it in 15 minutes or less, do it now. The minute you cross one thing off a list, the more likely you are to keep going, and the more likely you are to stick with it long-term. If time is an issue, consider quick, High-Intensity Interval Training-style activities that you can blast through in 20 minutes to reach health resolutions, such as getting in shape or improving heart health. Eventually, you’ll become a natural at what you’re doing, your body will have formed a habit, and time will be easier to come by.

“Seeing it finally click for people, finding their own fitness path, is the greatest reward of this job. We offer so much at X3 Sports so that you don’t get bored with fitness. I feel like a lot of people come to the Mixed Martial Arts (MMA) side not to compete but to use MMA to stay fit and healthy. Then they find that we also offer other things like weight training and circuit training via Fast Track and Power Track, so it provides a lot for people to find something to stay healthy not just for the short term but for the long term as well.”

 –Byron Bloodworth

3. Ask For Help to Achieve Your Health Resolutions.

Many of us don’t like asking for help because we don’t want others to see us struggle. We want to appear put together and in control. But trying to do everything on your own is a recipe for wasted time and teeth-grinding frustration. Asking for help along your fitness journey when trying to reach a health resolution (or with any other goal you set) is one of the best ways to succeed.
Whether you’re interested in attending a class or taking the next step with personal training, our coaches at X3 Sports can help you reach your health resolutions with encouragement, guidance, and expertise. Take a body assessment to learn exactly the steps you need to take physically and nutritionally to receive guidance on where to start. Consider hiring a personal trainer if you’d like an extra nudge of inspiration and accountability while focusing on the workouts that experts believe will bring you closer to your physical and mental health resolutions in 2023. 

“I like working with people one on one. Every person I get to work with is a new challenge as far as what are their goals, what motivates them, and what are the obstacles they need to overcome. When they accomplish something I feel like I’ve accomplished something too.“ 

–Robert Shonfelt

4. Thank yourself.

From the insightful words of Snoop Dogg, you should thank yourself for believing in yourself and doing all that hard work to reach your health resolutions. That’s right, one of the best ways to keep up with your health resolutions – or any goal in life for that matter – is to give yourself gratitude for every step you take along the way. Encouragement feels good coming from loved ones and workout buddies, but when it comes from a sincere place at the bottom of your own heart, you’ll notice a difference in motivation. Quiet negative thoughts toward yourself by practicing gratitude, celebrating wins, and avoiding comparisons to others.

“We always encourage positivity. Some days are tough, but if you can recognize your hard work and your progress, you’ll be much more likely to keep going. I love helping people become stronger, fitter, and better, and it’s a lot easier when people believe in themselves.” 

–Daniel Staples 

5. Find the science behind it.

There’s a notable difference between memorizing muscle movement and understanding the anatomical craft behind proper adjustments. Fitness education is vital for staying committed to your health resolutions and improving your fitness. At X3 Sports, for example, our yoga instructors work with you to address pain points and how muscle and joint interaction matter to practice good technique and unleash the power of each yoga move. Take the time to explore cause and effect to understand why certain movements matter, both in your physical activity practices and throughout all the activities and decisions of your life. You’ll begin to see stronger, more beneficial results when you master that understanding and focus your attention on the details.  

“My favorite part of teaching is breaking down the techniques. My ability to do so is one of the things I pride myself on. Because when it clicks that look on peoples face is that ‘Oh, that’s why things are done that way,’ that’s what I love.”

– Aaron Taylor

Let X3 Sports Help You Along Your 2023 Health Resolutions 

There have been so many changes over the last few years that have demanded changes in how we think about our lives and the goals we’re choosing to prioritize. If 2020 was the year we learned to adapt, 2021 and 2022 were years of healing and change. Let 2023 be the year you apply the flexibility and knowingness you’ve come to cherish to all aspects of your mental and physical wellness.

At X3 Sports, we have cultivated a community of motivated warriors who leverage our unique, high-energy flow classes and experienced trainers to catapult their mental and physical health resolutions. At our full-body fitness center, which has classes from mixed martial arts to yoga, access the power of community and convenience. With five locations across the Greater Atlanta Area, and plentiful class times and types of exercise, our team and family at X3 Sports are here to help you stay on target with your health resolutions throughout 2023. 
Accomplishing your goals shouldn’t feel like work. Let us help you enjoy the path toward attaining a healthier and happier lifestyle. Book your first class for free today and see if a membership is right for you.

Green juices, powdered protein, B12 injections — the list of supplements goes on and on, twisting and turning down endless paths to a “best self.” Generally speaking, vitamins and supplements are an accessible way to help your body replenish itself as you’re working it. But how do you know which ones might be right for you? We’ve done a little digging to help answer that question. 

Before we jump in and share what we’ve found, we need to mention this key fact: When it comes to getting the essential vitamins and minerals your body needs, nothing is as effective as a healthy diet. Supplements, as the name indicates, are meant to be “in addition to” not “instead of” consuming foods that are rich in nutrients. Also, before you start taking any supplement, you should consult with your doctor or a healthcare specialist. So, keeping all that in mind, here are some common (and a few uncommon) supplement options to target specific concerns and areas that may require a little extra maintenance. 

Turmeric

You may be better acquainted with turmeric as a spice but  it can be used as a supplement as well. Turmeric contains a chemical called curcumin, which can help reduce inflammation in joints and muscles. So you know that soreness and pain you sometimes feel after you’ve worked out extra hard, tried out a new move, or otherwise strained your joints/muscles? That’s a strong indication they’re inflamed. Other signs include stiffness, redness, swelling, fatigue, and headaches. Taking turmeric can lower this inflammation and lessen these symptoms, which aids in recovery and allows you to continue building up strength in the joints.

Magnesium

Magnesium is a mineral that’s essential to life. Your body can’t function without it. This life force provides nutrients to your bones that keep them dense and strong, which prevents them from weakening and eventually breaking. It also relaxes your blood vessels enabling restoration and healthy circulation by decreasing your blood pressure and regulating your heartbeat. Magnesium also reduces the build up of calcium in your muscles, which keeps them loose and relaxed and prevents cramps. Suffice it to say it’s good to make sure you’re getting enough, and a magnesium supplement can help support that effort.

Creatine

Creatine helps your muscles produce energy during high-intensity exercise and heavy lifting, so it’s great for warriors who love workouts like kickboxing and weight lifting. Compositionally speaking, creatine is a combination of three essential amino acids: arginine, glycine, and methionine. Most of the creatine in your body hangs out in your muscle cells in the form of phosphocreatine, which is a type of stored energy. This substance is beneficial because it encourages the production of adenosine triphosphate (ATP), a high-energy molecule that helps your body perform better during exercise. The more ATP you have, the better you can perform. Creatine also offers metabolic benefits that help increase muscle mass, strength, and recovery.

Essential Amino Acids

Amino acids play a key role in muscle growth, strength, and recovery. There are three different types of amino acids: nonessential, conditional, and essential. The first two are produced by your body regardless of what you eat. But the last type — essential amino acids — have to be consumed. There are nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. If you eat a diet that’s high in protein, chances are equally high that you’re getting enough essential amino acids. However, if you’re concerned you’re not getting enough protein (vegetarians/vegans may seek protein alternatives!) an amino acid supplement could be beneficial.

Taurine

Taurine is an amino acid that deserves a spotlight all its own. One of the conditional amino acids, it supports nerve growth, regulates calcium levels in the cells, aids in digestion, facilitates proper hydration, and can improve heart health. For athletes, taurine can also help boost performance by reducing fatigue, increasing stamina, decreasing muscle damage, and facilitating recovery. Taurine may also improve your body’s ability to burn fat versus glycogen for fuel, which can increase endurance and aid in weight loss. 

B12

B12 is an essential vitamin that your body needs but can’t produce on its own. It enables your body to form red blood cells, synthesize DNA, and keep your nerve cells working properly. Adequate levels of B12 also support the normal function of your brain, bones, heart, and more. It boosts energy, combats anemia, improves memory, and prevents heart disease. It’s good. You need it. You can’t live without it. And if you’re not getting enough — or your body isn’t absorbing it effectively — a B12 supplement can help. In some cases, physicians may even recommend intramuscular injections of B12 to boost levels of the vitamin in the body.

Zinc

Zinc is a mineral most often associated with supporting the body’s immune system. It can help protect you from viruses and fight them off more quickly. But zinc’s benefits extend well beyond that. It’s essential to numerous processes in the body, including enzymatic reactions, DNA and protein synthesis, thyroid function, blood clotting, wound healing, cell growth and division, mental performance, and much more. When everything we just mentioned is working well, that means you can work out well. From a nutritional standpoint, sources of zinc include fish, poultry, and red meat. It’s also in whole grains, legumes, nuts, and dairy products. 

Potassium

Potassium is another one of those “you can’t live without it” minerals. It plays a critical role in keeping your muscles, nerves, heart, and digestive system functioning properly. Potassium also helps prevent muscle cramping and fatigue, so it’s particularly helpful to have it on board when you’re planning on increasing the time, distance, or intensity of your workout. As most people know, bananas are a great source of potassium. So are other fruits, like apricots, kiwi, pineapples, and oranges. Potatoes, carrots, and leafy greens also contain potassium, as do beans, nuts, whole grains, and lean meats. If you’re concerned you’re not getting or absorbing enough potassium through foods, a supplement might be a good way to go. 

Glucosamine and Chondroitin

Glucosamine and chondroitin are found in your cartilage, which is the firm, whitish, elastic tissue that covers and protects the ends of your bones at the joints. It acts like a padding and prevents your bones from rubbing together. This connective tissue is also present in several other parts of the body (your ears, nose, and rib cage, for example). As a supplement, glucosamine and chondroitin may help maintain the health and structure of your cartilage, improve mobility, and reduce joint pain and soreness. If you put a lot of wear and tear on your joints through high-impact workouts or activities, you may want to consider taking glucosamine and chondroitin.
There you have it — an overview of some supplements that might help you feel strong, safe, and confident in your fitness journey. What we’ve shared here is by no means a comprehensive list of the diverse array of supplements out there on the market. There are … a lot. But it is a list of the ones we believe are most relevant to our warriors and the workouts you love to do. If you see a few supplements here that you think would be helpful, consider trying them out. Just remember to consult with your doctor or healthcare specialist before you do. And once you get the okay, be sure to follow the recommended dosage.

If you were to ask anyone what holds them back from performing physical fitness on a regular basis, they are likely to give you a few standard answers, usually falling into the categories of time, enjoyment, and comfort. A lot of people say there’s not enough space in their busy schedules to work out. Others will tell you they haven’t found the right workout. And others (especially those who do try to be a bit more active) experience what they deem as muscle pain, which prevents them from feeling comfortable enough to get moving.

We can provide suggestions for scheduling your exercise and give suggestions for fun and productive workout regimes. But today, we want to talk about the body. That pain you’re feeling? It’s most likely your fascia that needs attention, not your muscles. 

Okay, great. But do you know what your facia is and how it works with your muscles?

What is fascia?

Let’s start with a (not so) basic definition. The Fascia Research Conference recently updated the definition to be: “fibrous collagenous tissue which is part of a body-wide tensional force transmission system.” [1] 

Simplified? The purpose of the fascia is to communicate the stretch and tension adaptability the organ provides the body as a holistic system. 

What are the types of fascia? 

• Superficial Fascia – The outermost layer of the skin located in all regions of the body. It can be further divided into the superficial fatty layer, intermediate membranous layer, and deep fatty layer.
• Deep Fascia – Covers the entire musculoskeletal system such as bones, cartilage, muscle, and tendons. This is a much thicker, denser layer than superficial. 
• Meningeal Fascia – Covers the central nervous system.
• Visceral Fascia – Suspends the organs within their cavities by wrapping them in connective tissue. [9]

How can fascia negatively affect the body?

Fascia is incredibly powerful and necessary.  When it’s healthy, it is smooth, rubbery, and flexible. All of our fasciae (the plural of fascia) starts off this way. While it does dry up slowly over time, some factors can speed up the adhesion process. These factors include a lifestyle of limited physical activity, fixation with working one part of the body, or trauma to the body such as surgery or injury. When fascia is dehydrated or knotted (“adhesive” is the word used most often with fascia), its elasticity becomes drastically reduced, leading to misalignment in the body as certain areas overcompensate for the tight areas. 

The best example is a t-shirt; grip one section of a t-shirt in your fist and notice how the rest of the tee is being pulled in that direction. Your fascia is similar, it’s connected to everything whereas a muscle knot is a more isolated issue. When it dries up and tightens around muscles, mobility becomes limited and painful knots develop around the muscles as opposed to the muscle itself. 

Here’s the bottom line. Your fascia is a fascinating part of your physiology and it is vital that you care for it so you can keep your body healthy enough to work out. 

Check out the second part of this fascia study (dropping this week!) to learn about specific fascial injuries and how to care for your fascia.