Welcome Maximos Leon to the Mat Ratz!

Welcome Lilly and Juan Leon to our fitness family!

Push Off!

Any time you start exercising without warming up, you put yourself in harm’s way. As you may guess, this is also true for running. Before going full force on the trail, sidewalk, or treadmill, take a little time to get your leg muscles warmed up nice and slow. A great way to do this is to walk for a minute or two, go into a light jog, and work your way up to the top speed you want to use most of your time running. Also, when you’re done running, don’t stop cold turkey. Walk it off for a few minutes to allow your body to cool down in the safest way possible.

Relax – It’s Just Running

When you’re trying to push your body to superhuman speeds, you may find yourself tensing every muscle in your body in an effort to muscle your way across the finish line. But you may want to change your tense-running ways. One of the tricks to running fast is learning to relax. Start out by sitting in front of a mirror and letting your entire face go loose. Pay attention to how your face looks and feels. The next time you go running, take a quick peek in the mirror before heading out the door and remember to keep loose while running, and you’ll feel better during and after your run, while keeping yourself from many bothersome injuries that are more common when you’re tense.

I always loved running. It was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs. – Jesse Owens

Listen to Your Body

Just like every other workout routine, you should pay close attention to what your body is saying when you’re out for a run. If you feel your body is about to collapse during a run, it’s time to stop. Instead of pushing yourself over the point of no return, stop running when your body tells you to, and increase your running distance gradually. If you do it right, you should be able to increase your total running distance by 50 percent every four weeks until you hit your maximum running distance.

Pick up the Pace

Plan on getting in on the next big race in your community? You’ve got to pick up the pace in your own workout. After all, if you don’t make yourself run fast during your workouts, you’re not going to be able to run fast in a race. A great way to determine if you’re increasing your speed is to count how many times your right foot hits the ground each minute and work to increase that number. A good goal is 80 touches a minute, though it may take a while to get there.

Toes and Hands

To get the most effective push forward when running, use the big toe on each foot to catapult your weight. Doing this will move you faster and help your heels avoid some of the abuse that is often the result of frequent running. At the same time you’re pushing ahead with your toes, make sure your arms are moving in the right direction: directly in front of you. Though you may naturally swing your arms left to right, doing this causes your entire body to turn with each step, resulting in extra energy being used and less energy being saved up to help you in the final leg of the race.

Have a great 4th of July Holiday!



Before you dismiss it as nothing major or take medication to resolve the issue, you should figure out what’s bringing on the pain. Doing this will allow you to get to the root of the problem and get a real cure instead of a cover-up.

Here are seven things that may cause your stomach to get in knots.

1. Hernias

Hernias occur when the intestines protrude beyond the stomach muscles. Even the description makes you cringe. It’s no wonder hernia sufferers are miserable. A little extra precaution today will lead to years of living without this painful condition.

2. Heartburn

Eat the wrong foods or even too much of the right foods, and you could be in for pain that radiates through the chest and enters the abdomen. Know your body and how it reacts to certain foods, and you’ll be prepared to sidestep heartburn. That is, as long as you can withstand the temptation of those delicious spicy dishes.

3. Constipation

It’s easy to get caught up in the day-to-day grind of life and forget to answer the call of nature. Do it long enough and you’ll be hurting for a good bowel movement. In the event this occurs to you, call a time-out to relax in the bathroom. You’ll be glad you did.

4. Kidney Stones

If you don’t eat right or drink right or just have the wrong genes, kidney stones will bring you to your knees. They cause a sharp, sudden pain starting from the back near the ribs and moving toward the groin. Considered by many to be more painful than childbirth, kidney stones require immediate medical treatment.

5. Anxiety

Butterflies in the stomach are cute. They occur when you’re a little nervous about your next date. Excessive anxiety, on the other hand, is nothing but a pain in the gut. When the demands of work and life raise your anxiety level too high, take a step back to reprioritize and relax.

6. Sedentary Lifestyle

Sit around a lot without exercising? You’re more likely to have weakened abdominal muscles, putting you at risk for injuries that cause stomach pains. You’re also more likely to eat unhealthy foods that cause stomach aches. So get up and get feeling better.

7. Addictions

Believe it or not, an addiction to alcohol, tranquilizers, or other chemical substances put you at a higher risk for chronic pain of all kinds. So while you may be attempting to escape the pain through another drink or shot, you may actually be adding to the pain you’re suffering. The good news is that all of the above causes of stomach pain can be resolved with the assistance of an experienced physician. If you’re not sure why your stomach is causing you pain, talk with your physician today.

Now that Mother’s Day has come and gone, it is time to honor the fathers in your life.  The third Sunday in June is set aside to do just that. What better time than Father’s Day to express your gratitude and love to your dad? It’s a day to thank your father for the important role he has played in helping you become the person you are today. But don’t think you only get to celebrate with your biological father. Perhaps there is another father figure in your life, such as a step-father, father-in-law, grandfather, uncle, mentor, or friend who deserves to be honored.

Good Beginnings

It was 1910 when Father’s Day was first celebrated. And contrary to what many believe, it wasn’t instituted as another money-making ploy by greeting card companies. Rather, Father’s Day was originated by Sonora Smart Dodd, who was motivated by a Mother’s Day sermon.  Along with her five siblings, Sonora was raised by her father, William Jackson Smart, a Civil War veteran, following the death of her mother.  Not having a mother, Sonora was inspired to begin a day that honored fathers. Since her father’s birthday was in June, Sonora decided Father’s Day should be celebrated in that month.

Sonora tirelessly worked to bring about such a holiday and soon the idea of Father’s Day was popular all over the country. President Coolidge recommended Father’s Day as a national holiday in 1924, but it wasn’t until 1972 that President Nixon officially created Father’s Day as a national holiday.

The Nitty Gritty

So what is a good way to honor the fathers in your life? What would show dad how thankful you are for him? What would your dad appreciate most from you as a sign of love? Many families have their own traditions for Father’s Day. Some give cards, some make dad breakfast in bed, some go out to eat at dad’s favorite restaurant, some send him to the golf course for the day. One of the best and easiest ways to show dad you love him is to give him your time. Below are a few creative ways to do just that.

Play Ball! What father wouldn’t enjoy a day at the ballpark? A baseball game is the perfect summer outing. It doesn’t have to be a major league game. All that matters is that you’re out there together, rooting on the home team.

Eat Up! Another great way to spend time with dad and the whole family is to go on a picnic. Find a local park and pack dad’s favorite summer foods or pick up fried chicken on the way. Don’t forget to take the frisbee or whiffle balls.

Pedal to the Metal! When the weather outside is nice, a great, economical family outing that everyone enjoys is a bike ride through a scenic national park or your neighborhood. You could even bring a picnic lunch with you or stop for food on your route. If bikes aren’t available, slide on the hiking boots and go for a walk in the mountains.

Hook, Line, Sinker! Many fathers enjoy fishing and would probably enjoy some company for an afternoon on the lake or river. Even if it’s not everyone’s favorite activity, it shows dad you care enough to spend time doing what he enjoys.

Game Time! If the weather isn’t ideal, you don’t have to sit around apologizing. Improvise with a day of board games or movies. Have everyone choose a favorite and be sure to bring out the popcorn and drinks. For many families whose lives are way too busy, an evening to just rest and relax in the family room is just what they may need. Just don’t forget to play dad’s favorite games first.

However your family chooses to celebrate dad this year, make sure that when the day is over, dad has been reminded of how much he is loved and cherished by all.

Over the years, there has been an array of research on coffee, causing people to drink it by the gallon one day and dread it the next. From time to time, the research has direct implications for those with diabetes. So where does the research fall for those with insulin issues? Read on to find out.

A Protective Cup

In 2004 and late 2006, some very exciting research hit the coffee bean pipeline, as researchers explained that an individual’s risk for developing type 2 diabetes is dramatically reduced if the individual drinks coffee. One of the studies claimed coffee consumption offered a 30 percent reduction in diabetes risk, while the other put the reduced risk at closer to 60 percent.

As an added perk, the reduced risk for diabetes didn’t just hold true for those in tip-top shape. Research shows that individuals with other risk factors for diabetes curb their chance of getting diabetes by indulging in a daily cup or two of coffee. Oddly enough, the reduced risk of diabetes associated with coffee stands up whether the individual is currently a coffee drinker or has given up the habit in the past.

Danger in Hand

As beneficial as coffee may be in warding off diabetes, it may not be as useful to those already living with diabetes. It may actually be harmful. Additional research is still needed to determine whether or not coffee should be consumed by individuals with diabetes, but initial research seems to say no.

The danger is not so much in the coffee beans or the flavor, but rather the caffeine. Studies have shown that increased caffeine intake seems to increase blood sugar levels, which can be dangerous for individuals with diabetes. At the same time, it is unclear whether decaffeinated coffee is a safe and even beneficial drink for those with diabetes, as it contains useful nutrients that can improve anyone’s health.

Weighing the Drink

Since coffee seems to reap incredible protection against diabetes even for people with other diabetes risk factors, drinking it frequently may be just what you need to keep yourself from following a family tradition of becoming diabetic. However, if you currently have diabetes, you will need to check with your physician before drinking coffee, whether it is caffeinated or not.

If coffee really is this important in the world of diabetes, who knows what benefits its proper use could reap? Experts estimate that diabetes prevalence will increase by an amazing 65 percent in less than 20 years, but if coffee and smart coffee drinkers have anything to do with it, that may not come true.

When you first walk in, it’s just a gym.

The multi-colored, circular things stacked in the corner; those are just weights.

The room smells like rubber. The rhythmic hum of the row machines provide a quiet, and melodic, white noise; a background to the actual noise of the gym. Music fills the parts air and chatter, maybe a little smack talk, fills the other parts.

It’s just a gym.

Until it’s not.

2 years ago I almost died. A fever of 1-hundred-something degrees, an immune system not worth a damn; and a body battered from years of asthma, respiratory infections, and countless servings of Chef Boyardee and Easy Mac. And when I was well, I made a promise to myself.

1 and a half years ago I had made a change. I started eating better and went to the globo-gym 4 times a week. I ran my first mile at 25 years old.

One year ago I walked into CrossFit on assignment.

Two days later, I made THE change of my life.

The first workout is the hardest; you’re a mess with nervous anticipation; a sense of not knowing what your body will do.

In time, you will. The workouts never get easier, but they do get less intimidating and then fun.

When I hit the door, I was on three different inhalers; could barley do a jumping pull-up (on a box,) and always finished last in the workouts.

One year out — 1 inhaler, chest to bar pull-ups…and I only finish last about 50% of the time.

But it didn’t strike me how far I’ve come in a year, until one really sweaty day last week.

After collapsing on the floor; my central nervous system shaken up; my shins talking to me, saying. “no means no to box jumps,” I heard a voice behind me.

“Good job, Crystal.” I had heard this before (We are the most welcoming CrossFit in the Northeast. No, really. I checked,) “You make this all look so easy.”

You can imagine my surprise, given that I have never been good at anything athletic in my entire life. I used to convinced my gym teachers to let me write papers to get out of having to participate in class in high school.

The next day at CF, I worked with someone fresh out of the “On Ramp” class. I found myself giving them tips and slight corrections; not thinking anything of it. But at the end of class they smiled at me, thanking me for my help.

Thanking *me.*

The geek who used to play chess and spent entire Saturdays at the library helping the librarians stock shelves; getting a sneak peak at the new arrivals.

While I believed it before, I believe it more than ever now. CrossFit is not just a gym.

There are weights. There is loud music. There are even muscle heads.

But there are moms. There are dads. There are kids. There are coaches. There are friends. There are cheerleaders. There are warriors. There are dozens of people who get up every day (or three days, one off) and make a choice to *be* the change. And they change all who touch them.

So it isn’t just a gym. It can’t be.

So I can’t just be some woman who works out. I’m an athlete. I can’t be anything else.

“We cannot do great things on this Earth, only small things with great love.” –Mother Teresa