Tackling the Obstacles Life Throws at Us

While Lizzie Velazquez may appear differnet on the outsdie, her inspiring and motivating words have the power to distract anyone looking at her. This 24 year old student, motivational speaker, and author suffers from one of the rarest conditions that permits her from gaining weight.

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Spotlight: UCSB Rowing

It’s generally assumed that great college athletes are built in the years before they enter universities, that becoming members of nationally recognized university sports teams requires years of detailed planning and training in high school. Yet one nationally distinguished UCSB sports team has managed to draw the gaze of countless rival intercollegiate teams throughout the country, demanding no prior experience from its recruits.

That team is the UCSB Rowing team.

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Get Ready to Embark on a Journey of Self-Love


Loving your body is easier said than done. We are all constantly bombarded by images, advertisements, social media etc., dedicated to telling us what is and isn’t beautiful and who is valuable and who isn’t. With this being a daily phenomenon in our lives it’s remarkable that we even have the self-confidence to get up and continue to take on the day. What’s important to keep in mind is that these feelings of worthlessness based on our bodies, is a learned behavior and it’s about time we as a society, began retaking our lives and start loving our bodies.

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Success vs. Mastery

Success vs. Mastery

“We thrive not when we have done it all, but when we still have more to do.” –Sarah Lewis

 Have you ever considered the importance of mastering your goals, rather than being satisfied with successfully achieving a goal just once?

Make not the success of one goal your ultimate prize, but rather master that goal. When we look at successful athletes, we see that they have achieved success through the perceived mastery of their sport. They know which actions are necessary to reach success and they are constantly redefining what success means by comparison to their previous triumphs.

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Open Air Yoga

Steadying your breathing while inhaling the scents of the ocean or the aroma of flowers, may just be the perfect motivating agent to jump-start an engagement with yoga. Taking her passion for instructing yoga to the great outdoors, Santa Barbara local and yoga instructor, Lourika van Tonder, teaches yoga with a unique approach. Van Tonder does pop-up yoga classes all around Santa Barbara. Pop-ups are essentially traveling, non-permanent

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What’s the Hype About CrossFit?


What’s The Hype about CrossFit?

If there’s one sport that has received a high amount of buzz within the last decade, both extremely positive and extremely controversial, it’s CrossFit. Many of our readers are health and fitness fanatics, always looking for new and relevant information. So, if you’re reading this, you’ve probably heard of CrossFit. If you haven’t, it’s about time you did.

CrossFit is an unorthodox fitness program that’s grown immensely within the last few years. Even celebrity personal trainer and star of NBC’s hit series The Biggest Loser, Bob Harper, has jumped on the CrossFit wagon. He stated that the results he has received from CrossFit are “unparalleled to any other thing [he has] ever done in [his] more than 20 years in the fitness business” (Harper 2014), and he has even begun using CrossFit on the NBC show. Since 2007, the sport has even acquired its own competitive games, the Reebok CrossFit Games, and Harper will be competing in them. Designed to find the Fittest on Earth™, the official games begin on July 25th, and so I’ve decided to shed some light on this cutting edge sport.

CrossFit is a fitness system accredited to personal trainer, Greg Glassman. A man determined to design a training program that deliberately did not specialize in any one avenue of fitness, Glassman was innovative with his approach to personal training. He certainly did not like being told what to do and was actually kicked out of several gyms as a result before someone approached him about training police officers in Santa Cruz, California in 1995. He used his background in gymnastics and powerlifting, along with functional calisthenics, like squatting and pull-ups, to force the body to work multiple muscle groups at once. Glassman began establishing “Workouts of the Day” (or WODs), and these formed the baseline of CrossFit today.

By 2000, Glassman’s clients were asking him to put his WODs online. It seems strange that his site, a fitness hub with WODs posted daily, would lead to this giant fitness development. The WODs were eccentric in how much they could vary. Even if they were only 10 minutes long, Glassman could get his followers sorer than they had ever been in their lives at the level of intensity he demanded. By 2002, CrossFit had multiple gyms, and an online website called the CrossFit Journal. The CrossFit phenomenon was just starting, and there was plenty of controversy. In fact, there is still plenty of controversy and debate about the safety of this unconventional approach to conditioning.


Defining CrossFit

As I mentioned above, the original idea behind CrossFit was to create a fitness regimen that was broad and all-inclusive. CrossFit would not specialize in only one aspect of fitness, an idea originally deemed impossible.

CrossFit became notoriously defined as constantly varied, high-intensity functional movement. To break this definition down further, I’ll explain intensity and functional movement as defined by Greg Glassman.

Intensity in CrossFit is defined as power. Power is not measured by the level of exertion or commotion as seen with body builders, and it is not measured by heart rate as with endurance athletes. Power is taken literally as the equation P = (Force x Distance) / Time. How far and how heavy you moved something, divided by how long it took. In other words, intensity answers how fast and how hard. It is the one variable CrossFit athletes believe optimizes any form of athleticism and fitness. So, why then isn’t every athlete pursuing intensity? Because it’s not easy. Intensity is the driving force behind the effectiveness of the CrossFit sport, and it’s something that can consistently be increased as an athlete becomes stronger. There is no limit for intensity. However, this is an aspect of the sport that sparks criticism due to concern for potential injury.

Functional movements are defined as movements that are categorically unique in their ability to express power. For example, lifting weights is a non-functional movement. This means that other than for the sake of lifting weights, those movements serve no function to you. Glassman wanted a regimen that modeled movements that are meaningful to life, like the movements common in the lives of our hunter-gatherer ancestors. CrossFit athletes are also encouraged to eat a Paleolithic diet, modeled after the diets of these ancestors.

There are 10 fitness domains to CrossFit:
• Cardiovascular and Respiratory endurance
• Stamina
• Strength
• Flexibility
• Power
• Speed
• Coordination
• Agility
• Balance
• Accuracy

Examples of CrossFit exercises vary quite a bit. For example, swimming, biking, and rowing are definitely implemented in CrossFit exercises. But the sport also calls for plenty of squats, deadlifts, jumping, burpees, snatches, medicine ball throws, along with cartwheels, handstands, pull-ups, sit-ups, scales and holds, to name a few. CrossFit combines gymnastics, sprints, plyometrics, and weightlifting to give you a butt-kicking workout. Interestingly, many CrossFit workouts are named after women. Cindy, Mary, Fran, and Annie are some CrossFit workouts you can actually look up online to gain a clearer picture of a CrossFit workout.


Why So Much Controversy?

Despite the growing fan base of the CrossFit program, it has experienced A LOT of criticism.

CrossFit makes use of compound movements, but performed to the point of an individual’s exhaustion, increasing the chance for injury. WebMD advises caution before attempting CrossFit, noting that “not only are the exercises themselves risky, but performing them under a fatigued state, such as during an intense circuit, increases the risk of injury even further.” As with any training program, you should always consult a physician to determine your current fitness level and to assess any past injuries in order to prevent future injuries.

That being said, some of the lifts and movements used in CrossFit training are pretty extreme for an average Joe. Mathew Basso, the president of Iron Lotus Personal Training and the founder of DBX3 Functional Fat Loss, says CrossFit is “the most advanced training one can do. The Olympic lifts tax your central nervous system a tremendous amount. Worldwide, the protocols of an Olympic lifting program agree on a main principle: higher weight, less reps. CrossFit does the exact opposite” (Basso 2014). CrossFit is supposed to be physically taxing, and as I mentioned earlier, the level of intensity is substantial. Further, the core fitness ideals are very different in this sport than in any other sport, and that is why you should always work with a trained CrossFit professional before trying the advanced lifts on your own.

There also seems to be criticism about the community spirit of competition among CrossFit athletes. In his book Double Crossed: CrossFit’s Dirty Secrets, Dr. Sean M. Wells briefly discusses a concern that the CrossFit sport tends to be cult-like, depending on the training location, or “box”, as they are commonly referred to. Dr. Wells also remarks that since trainers are pushing clients harder than they wish too (this is the point of hiring any trainer), prolonging injuries is a higher possibility here.

Another possible explanation for the number of injuries associated with CrossFit comes from Richard Lustberg, a New York-based Sports psychologist, who has mentioned that people can become addicted to the rush from CrossFit workouts. People who enjoy the endorphin highs of working out tend to ignore signals from their body that would normally stop them from pushing further. According to Lustberg, “when you feel good, the brain feels good…you have that biochemical piece with people who tend to get intensely hooked on things, and that’s why they overdo it” (Ogilvie 2014).

Expressing concerns about injuries to a CrossFit trainer is always advised, and consulting a physician first is extremely important before beginning any fitness program. Obviously the purpose of the sport is to get you to your peak physical condition, and I doubt encouraging and prolonging injuries is a priority of any CrossFit trainer. However, it is your job first to be aware of your body’s physical state of health and your past injuries, so you can discuss these or other issues with a trainer before she begins working with you. I would advise talking to actual CrossFit trainers and athletes before making a final judgment based on criticism.

In fact, there are 5 different CrossFit boxes within about 20 miles of Santa Barbara where you can learn firsthand what the hype is all about. If you’re interested in checking out a real “box” and speaking with trainers yourself, here are some local places to try:

• CrossFit Santa Barbara      http://www.crossfit-santabarbara.com/
• Crossfit Pacific Coast        http://www.crossfitpacificcoast.com/
• Crossfit Innate                    http://crossfitinnate.com/
• Crossfit Goodland              http://santabarbarastrength.com/
• Crossfit Carpinteria           http://crossfitcarpinteria.com

And if you’d rather watch CrossFit athletes rather than becoming one yourself, you can tune into the Reebok CrossFit Games starting on July 25th. These competitions were designed to find the fittest athletes in the world, athletes who could train and be prepared for any kind of fitness test. The games change every year, giving them an edge on other competitive sporting events. You can always expect the unexpected with CrossFit, and this is exactly what Greg Glassman wanted when he designed the sport.


Basso, M. (2014). CrossFit: Have We Learned Nothing?. [online] The Huffington Post. Available at: http://www.huffingtonpost.com/matthew-basso/crossfit_b_2649450.html [Accessed 17 Jul. 2014].

Harper, B. (2014). ‘I Drank The CrossFit Kool-Aid’. [online] The Huffington Post. Available at: http://www.huffingtonpost.com/bob-harper/crossfit-debate_b_2622926.html [Accessed 17 Jul. 2014].

Helm, B. (2013). Do Not Cross CrossFit. Inc. 35(6), 102-116.

Ogilvie, J. (2014, May 17). MIND & BODY; CrossFit calls the faithful; CrossFit zeal is rising. not only does it offer a challenging workout, its combination of variety, camaraderie and can-do attitude also is a classic incentive. MIND & BODY. Los Angeles Times Retrieved from http://search.proquest.com/docview/1525174890?accountid=14522

Webmd.com, (2014). CrossFit Review. [online] Available at: http://www.webmd.com/fitness-exercise/features/crossfit-review?page=3 [Accessed 16 Jul. 2014].

Wells, S. (2014). Double Crossed: CrossFit’s Dirty Secrets. 1st ed. Naples, Florida: First Printing, pp.11-13.

Let Nature Inspire You

It’s so easy to get caught up in the chaos of life. Too easy, in fact. When you’re busy thinking about all of the things you have to do, the bills you have to pay, that fight you had with a friend, or how you probably shouldn’t have had that extra scoop of double fudge brownie ice cream, you lose sight of what’s important in life. Give yourself a break and take a moment to appreciate the beauty of the world.

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Is Social Media Hurting your Self-Esteem?

Have you ever logged into a social media website like Facebook, stared at the feed on your screen, and felt like your life wasn’t as interesting as some of your “friends'” lives? Or seen an image of some perfectly molded body in an advertisement and felt like you would never be “good” enough (whatever that’s supposed to mean)? It’s difficult not to. Social media is everywhere, so we should be conscious of how it affects us. The introduction of apps on smart phones makes social media use easy and habitual, and something we come to depend on. And let’s not forget about all the advertising pop-ups that expose us to the ever increasing standard of beauty.

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Change Your Pose, Change Your Life

We all know that we have the power to change our bodies with our minds, but have you ever considered that you can change your mind with your body? I was once exposed to a TED Talk video in which Amy Cuddy reveals how nonverbal expressions not only affect the way others think and feel about us, but also affect the way we think and feel about ourselves. Her presentation demonstrated that lower levels of cortisol (the stress hormone) and higher levels of testosterone are common among people who are powerful, i.e. people who are more likely to get hired, get promoted, and be assertive. Further, Cuddy offers scientific evidence demonstrating how we can affect our own cortisol and testosterone levels by changing the positioning of our bodies. This is some powerful knowledge!

We are influenced by our own body language. Specifically, we are influenced by body language expressing power and dominance. It is scientifically proven that power posing for just two minutes lowers cortisol and increases testosterone.

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Fact or Fiction? 5 Fat Burning Supplements

Fat burn, increased metabolism, appetite suppression. These are the glamorous phrases surrounding a multitude of natural, stimulant-free, supplements flooding the market today. The promise of weight loss provided by a small pill is attractive, especially when the pill is derived from natural ingredients. There is no place like the internet when it comes to hype about natural supplements that support weight loss. Online communities where both fitness professionals and general users can share stories about their enthusiasm and disappointment regarding these supplements are numerous and growing. More often than not, people are making claims about natural supplements that provide encouragement.

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