Staying Fit While Traveling by Coach Brian

Whether it is going away for work or vacation, there are a variety of ways to stay fit while traveling. Between dropping in at local gyms, utilizing a hotel gym, or doing travel workouts, there are many opportunities to workout while away. Take a look at some tips below!

Drop-In at a Local Gym

There are thousands of CrossFit gyms all over the world! Most gyms will allow athletes from remote gyms to drop-in on their classes. Contact the gym ahead of time and get familiar with their schedule and drop-in policies. Most gyms will have a small fee for dropping into a class. Looking for a gym near your next travel destination? Check out the CrossFit affiliate map here: https://map.crossfit.com.

Don’t want to drop-in at a CrossFit gym? Search fitness complexes in your area and drop-in. Take a class, do your own workout, or use their machines!

Modifying TILT’s Workout of the Day

Head down to your hotel gym and see what they have for equipment. If there a variety of weights and equipment, consider modifying TILT’s workout of the day. If there are minimal weights, a travel workout might be your go-to. Or, consider modifying TILT’s workout of the day and substituting any weighted movements with bodyweight movements. Check out some examples below:

TILT’s Workout of the Day:
AMRAP 20
200 Meter Row
10 Thrusters
10 Pull-ups
10 Burpees

Modified TILT Hotel Workout:
AMRAP 20
200 Meter Run (Treadmill or Outside)
10 Dumbbell Thrusters
10 Dumbbell Rows
10 Burpees

Modified TILT Bodyweight Workout:
AMRAP 20
200 Meter Run (Treadmill or Outside)
10 Air Squats
10 Push-ups
10 Burpee

No Gym, No Weights, No Problem!

If dropping into a local gym sounds like too much of a hassle and you have minimal equipment..have no fear – bodyweight movements will do the trick!

It doesn’t take much to get in a good workout. There are so many workouts that require little to no equipment and can be done virtually anywhere. Think about the variety of movements that can be done with just your bodyweight..squats, push-ups, sit-ups, running, burpees, lunges, and so much more! Take advantage of your hotel room, hotel fitness center, or any space that is available. A list of travel workouts can be found below. Need other ideas? Email a coach for help!

Travel Workouts:

50 or 100 Burpees For Time

3 Rounds For Time: Run 800 meters, 20 Squats, 20 Push ups, 20 Squats

4 Rounds For Time: Run 400 meters, 50 air squats

7 Rounds For Time: 10 Pushups 20 Sit ups 30 Squats

5 Rounds For Time: Run 200 meters, 10 Burpees

3 Rounds For Time: Run 400 meters, 30 Pushups

AMRAP 12:  10 Burpees, 15 Sit ups

10-9-8-7-6-5-4-3-2-1 reps of burpees and a 100 meter sprint between each set

21-15-9 for time of:  Burpees, Air Squats and Pushups

For Time: Run 1, 2 or 3 miles for time

3 rounds of 200, 400, 600m run – rest equal running time

In 10 minutes complete 1 mile run and as many burpees as possible

5x400m Run, 1 minute rest

10x100m sprints, Every minute on the minute.

24-21-18-15-12-9-6-3 reps of push ups and Jumping Lunges

Tabata Squats, Push ups, Burpees and/or Sit ups

3 Rounds: 50 Situps, 400 Meter Run

10 Rounds For Time: 10 Walking Lunges 10 Pushups

4 Rounds For Time: Run 400m 50 Air Squats

10 Rounds For Time: 10 Push-ups 10 Squats

Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds (or, pick any other movement!)

For Time: Run 800m 100 Air Squats Run 800m

Core Cashouts:
8 Rounds:
:20 on/:10 off
Hollow hold or sit-ups

10,9,8,7,6,5,4,3,2,1
Sit-ups
Russian Twists (2 count)

:20 Hollow hold into..
:20 Flutter kicks then..
:10 rest (5-8 minutes)

100 Sit-ups for Time

How Should I Warm-Up?

Always do a light warm-up before your workout. The goal of the warmup is to get moving, get sweaty, and prime your body for the workout ahead.

Here is a basic bodyweight warmup that can be done anywhere:

:30 Jumping Jacks
:30 Quad Stretches
:30 Knuckle Draggers
:30 Spidermans
:30 Sampson Stretch
:30 Walkout to Plank

Then…

AMRAP 4
5 Push-ups
10 Sit-ups
15 Air Squats

Within 7 minutes you should be warmed up and ready to go!

Just Move!

As you can see, there are many ways to stay active while traveling. Don’t let a week away from TILT ruin your progress. No matter where you are in the world, there is always an opportunity to sweat and move!

Diet Dogma By Coach Kathleen

One of the most common questions when it comes to health and wellness is “Should I
try this diet?”. We have all heard of Paleo, Keto, Atkins, Vegetarian, Vegan, and so forth. We
choose diets to follow for many reasons. Some of us eat a certain way for religious purposes,
others for ethical purposes, weight loss, performance, etc. Whatever we choose to eat is
considered our “diet” and to take it one step further to the origin of the greek word “diata”
means, “way of living”. Our diet represents the way we live, and how we nourish our bodies, so
let’s breakdown diet dogma and learn more about what is really the best diet for us.
When we look into how indigenous cultures ate, there were a wide variety of diets based
on availability of food sources. There were no supermarkets importing goods from across the
country and world, local and seasonal was the only option. Of these populations, almost all
proved to be quite healthy despite having wildly different ways of eating. Fast forward to this day
and age, we can choose to eat however we want without much hassle. Want to try Keto? We
have all of the accessibility to do everything from reading clinical research studies to ordering
prepared meals that fit the exact criteria of the diet.

The problem arises when we choose a diet that doesn’t jive with our bodies. For
instance, the ketogenic diet can be extremely healing and effective for people who do
endurance style training. This is because it puts the body into ketosis where it is primarily
burning fat for fuel. As we have learned, fat is a slow burning source of fuel and can sustain us

at a low to moderate activity level for quite some time. Conversely, if we are extremely active
and participate in a lot of high intensity interval training, this particular diet can leave us feeling
fatigued and cause more stress to our bodies, however this is bio-individual and there are
outliers on both sides of the coin.

So how do we find the correct diet, or way of living, for ourselves? A great way to start is
through trial and error. Participating in group challenges that emphasize a particular diet is a
phenomenal way to test the water while having some accountability to stay on track. Picking a
time frame of no less than 4 weeks to devote to a certain style of eating will give us quantitative
data as to how our bodies respond. Another option would be to work with a nutritionist to
develop a baseline style of eating that compliments our lifestyle and moves us in the direction of
our goals. Keeping one key point in mind, that we must commit to sticking to a certain way of
eating for a set period of time in order to see the true results. Results can’t be determined in a
test period of 3 days. Let’s commit this upcoming year to creating the diet that compliments our
lifestyle and allows us to live fully, feel great and accomplish our goals!

Holiday Party 2019: What to Expect

Dudley Chateau

HOLIDAY PARTY SATURDAY 12/14/19
STARTS at 7 PM
@ The Dudley Chateau, 20 Crest RD, Wayland, MA 01778

As the TILT Holiday Party quickly approaches some may be left wondering,  what exactly should I expect at such an event?

I have laid out a comprehensive guide as to what one should expect at this party to ease the social anxiety you may or may not be willing to admit you are experiencing.

First off, as you follow your Waze or Google Maps and begin approach the Chat you may wonder, “This thing is broken what kind of establishment is located in this residential area” … You are NOT lost… Keep driving.

Second, do NOT expect ample parking. Arrive early-ish or Uber or Lift or carpool with your friends or heckin’ heck force your kids to drive you! Tell them Santa is watching! The stakes are HIGH this time of year for kids!

Third, when you enter the building expect not a whole lot of room to do anything but shuffle your feet and take small steps. The place will be BUMPIN. Your personal space will be non-existant. But it will be intruded only with your closest exercise friends.

Fourth, Do not bring your favorite jacket/sweater that you will put down and forget about.  You may never see it again. And if you realize the next day you forgot it, you probably do not want it back at that point anyway.

Fifth, the only thing more BUMPIN than the party itself will be the FOOD.  Maybe post-up near the food, this way you have constant access to said food, and also, a great opportunity to interact with everybody as everyone will be passing by the food.  If you prefer to go to a party and interact with as few people as possible, grab your food and then retreat immediately to a corner of the establishment.  I respect this but will still find and talk to you.

Sixth, with what will feels like 1/2 the population of the metro-west at the Chat, it will be warm.  Listen, I just don’t want you to arrive in your favorite hipster wool turtle-neck sweater and find 24 minutes into the party that you are regretting every life decision you’ve ever made.  I am looking out for your comfort, health, and well-being here.

Seventh, don’t arrive “fashionably late” I realize it is not ideal to be the first one there and have to discuss probably the weather with the only other person who arrived on time, but make it happen people, not sure when the food comes out but you wouldn’t want to risk missing that. 7 PM friends.

Most importantly, expect to have a kick butt time in VERY close quarters with some of your favorite people and maybe meet some new TILT peeps you never knew existed.

Deodorant By Coach Kathleen

Whether we are inactive or extremely active, chances are we all have used some form of
deodorant or antiperspirant. Body odor occurs when bacteria on our skin mixes with sweat.
There are various kinds of odor-causing bacteria that result in different odors based on the
reason we are sweating. Sweat caused from stress or hormones will cause a different odor than
sweat caused simply from expelling water and electrolytes from physical activity.

A simple and effective way to remove body odor is to shower with anti-bacterial agents.
Many essential oils like tea tree, lavender and lemongrass have strong antibacterial properties
and are safe to use as natural fragrances. Natural deodorants can also do the trick if we choose
the correct brands. Deodorant should still allow for perspiration, our bodies natural form of
detoxification. It should also contain ingredients that we recognize which could include coconut
oil, baking soda, beeswax and essential oils. Additionally, we can limit foods that cause an
increase in body odor like processed foods, refined sugar and dairy, and fried foods.
Antiperspirants are another product that can lessen body odor but before we grab one from the
shelf, we should make sure to understand the potential risks first.

Antiperspirants aim to do exactly what the name applies: stop us from perspiring. While
some people genetically tend to sweat more than others, let’s recall that our skin is a
detoxification organ. If we inhibit our body from expelling toxins out of our skin, we are trapping

them inside and allowing them to continue causing damage. Our skin also absorbs everything
we put on it, and as with deodorant, reading the ingredient label is imperative. Antiperspirants
often contain toxins and metals like aluminum which can lead to DNA damage, abnormal cell
function and changes in gene expression. Concentrating these toxins and metals in places like
our underarms can lead to a higher risk of lymphatic and breast cancer in women.

In order to keep ourselves smelling fresh but also working towards optimal health, it’s
best to do our homework when it comes to deodorant and antiperspirants. If we are simply
sweating from physical activity, we generally will not produce an odor from expelling just
electrolytes and water. Managing stress and eating healthy will also greatly lessen the need for
any additional products. When necessary, spending the extra few dollars on a brand without
chemical additives that has natural bacterial fighting agents will accomplish the goal and keep
us warding off the nursing home for years to come.

Sources:
– Levy, Jillian. “5 Natural Deodorant Remedies, Plus How to Make Your Own!” Dr. Axe,
15 Feb. 2018, https://draxe.com/health/natural-deodorant/.
– Integrative Nutrition. “A Guide to Natural Deodorants.” Institute for Integrative Nutrition,
Integrative Nutrition, 17 Jan. 2018, https://www.integrativenutrition.com/blog/2018/01/a-
guide-to-natural-deodorants.

Pumpkin Carving Contest Rules

Pumpkin Carving Contest 2019

As the stakes are about as high as the hype surrounding this year’s Pumpkin Carving Contest the official rules and regulations are HERE:

1. First things first, this is under no circumstances a pumpkin PAINTING contest. Absolutely NOT. Pumpkins MUST be CARVED in order to be entered into the competition

2.  Can I hollow out my pumpkin before I get to the event? YES! In fact, please do! This will be more conducive to some great carving as it leaves more time to carve and not just be squishing your arm elbow deep in pumpkin guts.  Also, less mess!

3. A clock will be set for 1 hour and this is your carving time limit.  So I would come with a plan so you don’t end up with some basic pumpkin face with 2 triangle eyes and a mouth that looks like it hasn’t seen the dentist in 12 years.

4. If you have a “Pumpkin Carving Guy” thats great and cool to tell people at parties but honestly extremely useful for very little and also not acceptable for the competition.  You, yourself and you must carve the pumpkin being entered into the competition.  But wait, can my kids help me? Sure, your 7 year old that got an A- in art class can help.  Not to concerned about little Joey who can now draw to the level that is basically a glorified “Life is Good” t-shirt.

5. Scoring is as follows: Each individual who has carved a pumpkin gets a token representing their vote for best pumpkin.  You will place that token in the pumpkin you think is the best carved.  YOU MAY NOT VOTE FOR YOUR OWN PUMPKIN.

6. Most importantly, this event is BYOP & BYOPCU (BRING YOUR OWN PUMPKIN AND BRING YOUR OWN PUMPKIN CARVING UTENSIL)

If these rules seem harsh (or say, I don’t know, spooky), good.  This isn’t just for fun people, this is to WIN A C2 ROWER.  If we do not have such rules what would be have? Anarchy, we would have anarchy.

HAPPY CARVING TILT

TILT Halloween Party

Halloween Party 11/1/2019

TILT Halloween Party 2019

I am incredibly excited to announce that TILT Waltham will be hosting a Halloween Extravaganza on Friday 11/1!

Here’s a breakdown of what’s happening:

 Trunk or Treat, Costume Contest, Face Painting and Pumpkin Carving

Dress Up, Bring your kids, workout, eat pizza and hang out with some friends!

The fun all starts at 4 PM!

4 PM – 6 PM Festivities and Activities
Trunk or Treat
Costume Contest
Face Painting
Pumpkin Carving

6 PM – 8 PM Open 20.4

8 PM… Eat Pizza

TILT Affiliate Cup

October 10th to November 8th

The Affiliate Cup is coming to TILT!
The Affiliate Cup is a fun new way to participate in the CrossFit Open!
All you need to do is sign up and put down your name and your shirt size.  Men will get a new TILT tee and ladies will get a new TILT tank and the rest of the money will go towards new gym equipment!
Then you’ll be put on a team, either team red or team blue.
None of this is performance based so here is how you earn points for your team:
You earn 1 point for:

Doing the Open WOD in class on Friday
Judging someone in class on Friday
Wearing your team color in class on Friday
Posting your score to the blog

You earn 2 points for:

Doing the Open WOD at Friday Night Lights
Judging someone at Friday Night Lights
Wearing your team color at Friday Night Lights
Bringing a friend to spectate at Friday Night Lights

At the end of the Open we will tally up all the points and the winning team will get to choose how we should spend the money raised for new gym equipment!
Every Friday we will be holding Friday Night Lights at 5:30 PM. We will have some awesome sponsors and will be raffling off some cool prizes!
If you have any other questions post to comments or email max@crossfittilt.com

Bone Broth by Coach Kathleen


For thousands of years we have been comforted with “chicken soup” when we are
feeling under the weather. It turns out there is more behind chicken soup than simply warming
our souls. Traditionally made chicken, beef, lamb, fish, or vegetable broth (to name a few) is
made from boiling bones, tendons, ligaments and other parts of the animal that we wouldn’t eat.
The finished product, now referred to as “bone broth” is packed with essential nutrients that can
greatly impact our health in a positive way.

The method of boiling down bones and other animal parts extracts nutrients into the
water. Bone broths are rich in collagen, the most abundant protein in our bodies. They also
contain gut-healing amino acids like glutamine which can repair intestinal permeability, also
known as “leaky gut”. Proline, glycine and arginine are other amino acids found in high
concentration in bone broth. They help boost our immune system, prevent the breakdown of
muscle tissue, stimulate the production and release of growth hormone, and can help
regenerate and repair cartilage and heal joints. Bone broth also contains glucosamine, another
powerful joint supporting nutrients, as well as abundant amounts of minerals and electrolytes
like calcium, magnesium, potassium and phosphorus.

Bone broth is extremely easy to make, the hardest part in our culture is finding a place
that carries bones and other parts of pastured animals. Finding these parts usually requires
asking the butcher what he has hiding in the back room, as they are less readily found in the
front shelves or freezer. Once our bones are sourced, there are a variety of ways to make a
tasty, versatile broth. The base of most broths consists of bones, fat, meat, vegetables and
water. Apple cider vinegar is also added to help extract more nutrients from the bones. Bones
with meat should be cooked, while other bones and ingredients can be added raw. Add all
ingredients to a large crockpot, cover with water, bring to a boil and let simmer for 4-6 hours.
Then proceed to cook on low heat for 24-48 hours total. As the broth cooks longer it will become
more concentrated and gelatinous. Strain the broth through cheesecloth to remove herbs,
bones, vegetables and other particles and let the broth come to room temperature before
covering and storing in the refrigerator or freezer. Fat from the broth with separate and solidify
on top. This fat can be kept in the broth or removed and used for cooking.

Homemade broth is best consumed within 3-5 days or can be kept frozen for up to 6
months. There are also some high quality brands that can be found premade. When choosing a
store bought broth, keep in mind the quality of the product and be sure each ingredient can be
identified. Bone broth can be used to sip on, as a nutrient-dense caffeine free alternative in the
morning or evening. It can also be used in recipes and as a base for homemade soup or stew.
Due to its powerful nutrient profile, bone broth is considered a “superfood”. If we want to keep
our immune system strong, preserve muscle mass, boost our digestion and metabolism, and
ward off the doctors office this fall and winter, let’s try out some hearty bone broth to keep our
bodies primed for whatever life throws our way.

Sources:
– Axe, Josh. “#BoneBroth Benefits for Digestion, Arthritis, and Cellulite.” Dr. Axe, 23 Jan.
2019, https://draxe.com/nutrition/article/the-healing-power-of-bone-broth-for-digestion-
arthritis-and-cellulite/.
– “Bone Broth Benefits: Everything You Need to Know.” Chris Kresser, 27 Aug. 2019,
https://chriskresser.com/the-bountiful-benefits-of-bone-broth-a-comprehensive-guide/.

Cold and Flu Prevention by Coach Kathleen

As the seasons begin to change, cold and flu symptoms will slowly but surely emerge in
the general population. While we can certainly catch a cold any time of the year, certain viruses
flourish at different temperatures and the fall and winter are ideal for common cold viruses.
Some of us may be more prone to catching colds while others can skate through an entire year
with barely a sniffle. What causes some of us to get sick more often than others?
Our bodies “catch” a cold when we are unable to effectively fight off a virus. Not being
able to ward off harmful intruders can be a sign of nutrient deficiencies or a depressed immune
system. Other causes include lack of sleep, mold exposure, an impaired digestive tract,
increased stress and traveling. In all of these cases, the immune system is compromised. So,
how do we ensure our immune system is strong enough to keep the common cold and dreaded
flu away?
Supporting our bodies with potent immune boosting foods is a great place to start. Bone
broth is an ancient remedy that has regained popularity over the last decade, for good reason.
It’s amino acid and mineral rich composition make it great for boosting the immune system and
repairing the gut, which is located within our immune system. It also contains anti-inflammatory properties and can break down mucus along with another cold-preventing beverage: hot water!

Water alone will help the body move nutrients in and toxins out, as well as breakdown
congestion. When we add in antiviral components like honey, ginger and lemon, we have an
immune boosting, and cold-fighting super drink! Last but certainly not least, garlic is an
incredible addition as it is antiviral, antibacterial and antifungal. Garlic is great for both
prevention and treatment as it will boost and aid the immune system in fighting off any infection
or virus present. Wondering why orange juice wasn’t on this list? It turns out that “OJ” may
actually do more harm than good when it comes to fighting off the common cold and flu.

Orange juice along with other concentrated fruit juices are not all they’re cracked up to
be when it comes to nutrient density. They also come laced with more sugar which can inhibit
our white blood cells from fighting off infections. When going for vitamin C, choosing a whole
orange that also contains water, fiber, and ample amounts of vitamin C, is best. Refined grains
can compromise our immune system by harming our digestive tract, causing inflammation, and
causing vital nutrients to be lost (leaky gut). Finally, conventional dairy can actually thicken
phlegm in the throat, making congestion worse.
Considering the steps above may not make us invincible to airborne illnesses, but it can
certainly give us the fighting edge. The common cold last for about 7 days, and if we empower
our bodies with nutrients that will help us fight it off, we can incur the least amount of “sick
days”. So let’s whip up an immune boosting concoction this fall and cheers to being able to
spend more time around our friends, family, and in the gym this “cold and flu season”, instead of
quarantined in our bedrooms!

Sources:
– Myers, Amy. “10 Tips for Preventing the Cold & Flu Naturally.” Amy Myers MD, 13 Aug.
2019, https://www.amymyersmd.com/2018/10/prevent-cold-flu-naturally/.

– Price, Annie. “Common Cold Remedies for Fast Relief and Prevention.” Dr. Axe, 7 Nov.
2018, https://draxe.com/health/cold-and-flu/natural-cold-remedies/.

BCAA’s by Coach Kathleen


Branched-chain amino acids are a commonly used supplement in the athletic world.
They include three amino acids that have a chain branched to one side: leucine, isoleucine and
valine. These amino acids are also essential, meaning the body cannot produce them and we
must get them from a food source. There are also 6 other essential amino acids and 20 total
amino acids that our bodies need to grow and develop. As all amino acids are imperative for our
health, why are these three highlighted and recommended as an additional supplement?

BCAA’s are used to enhance muscle growth and aid in faster recovery time. They work
to prevent muscle loss by reducing the amount of muscle atrophy when taken around exercise.
More muscle mass means we burn more calories at rest, resulting in a better body composition
with less body fat. Since BCAA’s are converted in the muscle instead of the liver, they can also
support liver health by lessening its daily strain. If we would like to build and maintain lean body
mass, and recover fast enough to get back into the gym daily, BCAA’s are necessary to get us
there. We can find BCAA’s in supplement form, and also in animal proteins and legumes.

If we are eating a diet with a variety of high quality animal proteins, we may not need
additional supplementation! Chicken, beef, tuna, salmon, tilapia and turkey contain about
6,000mg or more BCAA’s per serving compared to the average BCAA supplement which
contains around 5,000mg. Multiply that by the 3 or so meals we consume daily, and we are certainly getting in those essential amino acids! BCAA’s can effectively be used to replenish our
bodies in the absence of animal protein, especially right after a hard workout.

When looking for a BCAA supplement, beware of brands containing high amounts of
sugars, fillers and dyes. These seem to run rampant in BCAA supplements, making them less
effective by exposing our bodies to harmful chemical agents that contradict the powerful
benefits of branched-chain amino acids. A good rule of thumb is avoiding products that have
ingredients listed that we can’t easily identify. To keep our muscles fueled and recovering
efficiently, let’s make sure to get high quality animal sources in most of our meals, and when
necessary, utilize a clean BCAA supplement to keep us feeling our best, inside and outside of
the gym.

Sources:
– Holeček, Milan. “Branched-Chain Amino Acids in Health and Disease: Metabolism,
Alterations in Blood Plasma, and as Supplements.” Nutrition & Metabolism, BioMed
Central, 3 May 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5934885/.
– Link, Rachael. “The Essential Amino Acids That Enhance Muscles & Athletic
Performance.” Dr. Axe, 6 June 2019, https://draxe.com/nutrition/supplements/bcaa/.

Paleo Power Meals is now offering meal delivery service to TILT. We're also going to stock our fridge with a few Grab-N-Go meals for you to try.

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