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info@impactcrosst.com | 1 4 | CrossFit Impact
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July 2014
crossfit
Stay Fit This 4th!
Hey CFI! Its ofcially sum-
mer and that means one
thing; BBQ season! Now,
I love to BBQ as much as
the next guy (and when it
comes to those 4th of July
celebrations, you dont really
have a choice), but I do have
my limits. I know rsthand
the efect three months of
nothing but sloppy joes and
bratwursts can have on your
body, and trust me, thats
not a road you want to go
down this summer. So when
it comes to those backyard
bashes, keep these tips
in mind:
Contribute a healthy
dish. No need to miss out
on all the fun! If a friend
invites you to a summer
celebration, and you suspect that their menu might
consist solely of Jello and whipped cream, throw
together a healthy potluck dish and ofer it up as a
thank you for the invite. That way youll be sure to
have something to munch on, no matter how tempt-
ing the other oferings.
Watch your portions. Indulging in delicious
BBQ cuisine every now and then wont kill you (or
your waistline), that is, as long as you remember to
pay attention to your portions. When dishing up the
pasta salad, aim for one cup or less (about the size
of your st). When it comes to meat, no more than
three ounces (about the size of a deck of cards).
If youre wondering about dressing or condiments,
aim for about a tablespoon (about the size of your
thumb). And, of course, try to refrain from lling
your plate with desserts.
Keep a drink in your hand. But make it water
or juice instead of beer. Beer results in belly bloat
and burping, and while those might seem like BBQ
necessities, nobody really wants to deal with a gassy
guest. An ice cold spritzer, on the other hand, results
in refreshing, tasty hydration...and keeping a rm
hold on your cup will keep your occupied hand from
wandering back into the chips and salsa.
Burn it of. And I dont mean stand in the sun.
When youre done with your meal, go play! Encour-
age the others to participate in a rousing round of
backyard football, or rally the kids for a game of tag.
Get out, get moving, and, whatever you do, keep
yourself away from the potato chips.
Every summer, my brothers and I gather for an Inde-
pendence day feast that cant be beatbut once the
hot dogs and hamburgers have been demolished,
we take to the lawn for some backyard games be-
fore turning our focus to the main event of the night;
reworks. But if lighting of little sticks of dynamite
isnt for you, there are other ways to unleash your
inner patriot. For instance, go for a family bike ride.
Wait until the sun starts to set and bike around your
neighborhood for a private reworks show (compli-
ments of your neighbors). Or take to the pool for
some refreshing relief from the hot summer sun
youll be surprised how many calories you can burn
from treading water. Whatever you do, celebrate
your freedom to exercise! Together.
Summer is the time of year for all sorts of outdoor activities, but almost none is
more popular than that ancient pursuit of speed: running. Mankind is a running
machine, but after a while, all this activity can wear even the most talented athletes
out. Whether youre competing in your local half-marathon or just keeping in shape,
it is always a good idea to have an expert evaluate your physical tness and make
sure that your athletics arent hurting more than helping. Running afects the health
of your entire body, including that of your skeletal system. Some of the most com-
mon injuries associated with running are shin splints and heel spurts, all of which can
be treated by an attentive chiropractor, a great physical therapist or some good old
fashioned frozen peas.
If youre looking to prevent injuries, the chiropractor or PT ofces can also evaluate
and treat the balance or imbalance of your body. Putting more weight on one side
of your body than the other while doing any physical pursuit can lead to injuries
and general pain. They can help through adjustments, exercises and working with
extremities so that your balance will be better than ever. Those balance enhancing
eforts will not only assist in keeping you healthy through a 5k, but can also help
with all summer athletic activities. Feel like standing tall on a surfboard this summer
or slicing through the air elegantly along a zip-line? A healthy, balanced body will
only improve on your experience as well as how you feel the morning after partici-
pating in your activities.
Take the time to improve on your balance and all of your endeavors will be reward-
ed. Not only will you perform better, but you will feel better doing it. When youve
sprinted to the nish, why not stand tall and healthy after all of your efort?
Stay Fit This 4th!| page 1
Go For Gold | page 2
Flag Fruit Kebabs | page 2
Testimonial | page 3
Sock It To Em | page 3
Racing To the Finish | page 4
847.3834.9407
cmpact.com
CROSSFIT IMPACT
1882 Johns Drive
Glenview, IL 60025
i n
si d
e
Race to the finish
by running into the Chriopractors

2 | CrossFit Impact info@impactcrosst.com | 3
Flag Fruit
Kebabs
Strawberries (1 carton)
Bananas (about 3)
Blueberries (1 carton
you will have leftovers)
Skewers
1. Slice your strawberries in half, and cut of the stems.
2. Cut your bananas into half-inch slices.
3. Start skewering your fruit: Alternate strawberries and bananas, and then on the
skewers that make up the left third of the ag, use blueberries for the top half.
(A ag will probably use 10 skewers in all. The left four skewers have a straw-
berry, a banana, a strawberry, a banana, and then ve blueberries. The right six
skewers have a strawberry, a banana, a strawberry, a banana, a strawberry, a
banana and a strawberry.)
4. Arrange your skewers in a ag shape. It helps to line up the skewers as you go
so that you can make sure everything is falling into place correctly.
You know that feeling you get when you rst nish a
marathon? That sense of accomplishment and pride is hard
to beat, but 24 hours later, a new feeling emerges...er, lack
of feeling. You realize that, while you made record time, you
sacriced a few toenails along the way. And, whoops, youve
lost all feeling in
your legs. Dont
worry, youll recover
eventually but you
could recover a whole
lot faster (or avoid
the whole ordeal in
the rst place) by
slipping on a pair of
compression socks.
Once reserved for
diabetics and airplane
pilots, compression
socks have now
been picked up by runners, bikers, and hikers alike - and they
dont plan on putting them down anytime soon. Heres why:
compression socks stimulate blood ow, increase circulation,
and reduce lactic acid buildup. The result? Faster recovery
Di rections
Ingredients
G
o

F
o
r

G
o
l
d
Michael Phelps
once admitted
to eating over
12,000 calories
a day in prep-
aration for the
2008 Olympics.
Thats 60
Krispy Kreme
doughnuts! All
the food your heart desires, a bangin bod,
and a gold medal to top it of? Sounds a little too good
to be true. But before you pile on the pizza and vow to hit
the pool, keep in mind that Olympic level athletes have
dedicated their lives to training. Their every move, every
meal, and every decision is strictly monitored by their
personal trainer. Still want to give it a go? Try these three
tips, taken straight from Olympic pros, and go for the gold!
Food is Fuel Doughnuts are delicious but their nutritional
value is dismal, to say the least, and theyre unlikely to fuel
your body through an Olympic level workout. Due to the
intense physical demands of an Olympian, its important
that the athletes get enough muscley protein, energy lled
carbohydrates, and nutrient rich produce. You probably
dont require 12,000 calories a day, but when it comes to
fuel, your menu should look the same.
Stick to a Schedule Dont feel like getting up for your
morning run? Too bad. If you were an Olympian, your
coach would be there yanking you out of bed whether
you felt like it or not. True Olympic athletes spend 4 to 8
years training for an event and their training schedules
are often planned up to 4 years in advance. If you want to
train like an Olympian, hitting the gym has to be a non-
negotiable part of your day.
Take a Nap Olympic athletes aim for 8 to 10 hours of
sleep per night followed by a 90-minute siesta later in
the day. Resting often is crucial to training because it gives
your body a chance to heal to rebuild the muscle and
tissue thats been broken down during your workout. That
being said, its probably impossible for you to get that much
shuteye, but you should shoot for at least 7 hours per night.
Above all, concentrate on your core and focus on your
goals. Training is 75% mental and only 25% physical. Set
your sights on the gold (or, you know, those jeans you want
to t into) and dont stop until you get there.
Body Builder Gets
schooled
Sock it to Em
These ke ba bs a re qui ck,
easy, a nd a ma zi ngly
refreshi ngnot to mention
they looks super patri oti c.
It s the perfect way to
i mpress you r fri ends a nd
fa mili es at BBQs.
after your run or workout. On top of that, compression socks
efectively minimize muscle fatigue and prevent leg cramps -
allowing you to run farther and faster than ever before.
Lets face it, bad socks can ruin your run. The wrong material
will hold moisture and toxins against your skin forming painful
blisters and black toenails. A loose t will not only allow blood
to pool in your feet, but can result in marathon-halting chang.
The sound of your feet pounding the pavement might be music
to your ears, but that
pounding will likely result
in swollen knees, shin
splints, or stress fractures.
Yikes! That marathon
youve been training so
hard for is starting to
sound more like a torture
device for your lower
extremities.
Dont let a blister get in
the way of your goal.
Whether youre hitting
the track, the trail, or the
treadmill, compression
socks will maximize your workout and ensure that you cross the
nish line with no less than ten toenails (and a record time to
boot!). Now that feels good.
Back in 2011, when I rst heard of CrossFit, I thought I
knew it all. I didnt have any need for a personal trainer
of a team because I had the bodybuilding tricks and
techniques down coldat least thats what I thought.
A friend of mine was convinced that I just had to try
CrossFit, so when I nally relented, I wasnt expecting to
like it, let alone love it, but thats exactly what I did.
I started going pretty consistently a couple of months
later, and I knew there was no going back. First of all, there
was a completely diferent atmosphere here that I couldnt
get enough of. Im a naturally competitive person, so in
the team oriented environment where youre competing
against yourself and your fellow athletes, I started to excel
like never before. Oh, and remember how I was such a hot
shot who knew how to do everything? It turns out that I
was doing quite a bit wrong!
Its not really surprising now, but there was a bit of a
learning curve to get my holds and footwork right. Before,
I had just been running into the gym I was at and getting
my squeeze on and going about my business in relative
isolation. But, in CrossFit Impact, the coaches and the
whole place worked together with unity to help encourage
us to do better, do more, and do it all right.
Things started to change for me. I was getting stronger
and better at cardio, and I was even leaning down with the
new diet. Im not perfect with it, but Im amazed at what
its done for me so far. The constant movement during a
workout has changed so much about my body, and its
incredibly exciting to see those changes. Improving really
feels good, and along with the rest of my team, Im always
striving to achieve more.