Member of the month for May - Tuomas

The main reason we chose Tuomas this month is because of his obvious hunger for learning new!

Learning how your body moves and being able to control movement is the key ingredient towards moving better. And moving better means that you learn to move more efficiently. Efficient movement means that you waste less energy doing the same tasks you’ve done before and so your endurance levels go up; you do more with less.

Proper movement patterns also allows a better platform for generating force and power, so your strength moves will improve as well.

Why we are bringing this up here is that we see a lot of CrossFit beginners loosing their hunger for learning new. They get blinded by the intensity and think that “if I do more and I do it faster, I will sure get better” and yes, you will up until you hit a plateau, while the longterm changes are made by learning to move better.

The time you invest in working on your techniques and body control, will be paid back with less injuries, more steady progress and at the end of the day; better results than what you would have ever reached with less skillfull movement.

So we are happy to see someone like Tuomas, always ready to listen and learn, making steady progress towards his goals! He is the kind who you see; warming up 30min before for a class, choosing the movements and scalings which will challenge him but not break him, doing his own thing without allowing his ego growing bigger than him, staying curious towards new challenges and most importantly: having a beginners mindset, knowing that however good you get at something, there is always something new you can learn that allows you to get yet even better!

Congrats Tuomas! We will make sure to always bring you new challenges and things to learn. As what it comes to human body and movement, the possibilities are endless if you just stay curious! ;)

1) First name / Age

Tuomas, 33

2) What was your initial goal when you joined Stadifit?

Our company started having a once a week Crossfit classes at Stadifit in late 2017. 

When I first heard about the weekly Crossfit classes, I had no special expectations nor really set a goal for myself. Basically I though "why not give it a try". As an illustrator I spend most of my days sitting in front a computer, drawing and painting in quite awkward positions, so I though doing some extra exercise wouldn't hurt and participated on the classes.

After a few of those sessions, I noticed that the style of coaching and the workouts were both challenging and something I hadn't quite experienced before. Going to the gym was also a learning experience every time, and I really enjoy learning new things! Every time there was something new, a new challenge and something I hadn't done before; wall balls, climbing the rope, pistol squats... Especially the different stretches and warm-ups before the workouts were something I found very useful outside the gym too. 

Also, I believe that the positive and focused spirit of Ville Vähäkoitti who coaches our company classes kept me coming back every week. I felt more energized, the atmosphere was very supporting and there was a possibility learn something new every time. After a few months, I started coming to the gym more regularly, also outside our company sessions. 

3) What goals have you already reached and how have you gotten where you are at now?

I noticed quickly that I had challenges with mobility. Not surprising after spending 20 years of my life basically sitting in front of a computer! The mobility requirements for certain movements seemed impossible to reach and often I felt very frustrated, especially with many of the barbell movements.

Improving my mobility was my first goal and there's still a long way to go. However, after a year and a half, a lot of progress has happened already! I started stretching regularly at home and doing both a warm-up and a stretching routine before each class. I believe my overall mobility has probably improved due to a positive cycle: Initially I wanted to improve on barbell movements, which requires good mobility, and I couldn't do those movements safely and efficiently unless I would get my mobility fixed, and so on...  

Another thing where I see a clear difference to where I started is the overall endurance and the difference in my mindset towards training. I don't feel as out of breath and uncomfortable as I did before after the workout. I've also noticed a big difference in mindset: the attitude has changed from "Do I really have to do this?" into "Can't wait to do this, can we start already?!".

4) What are your next goals? 

Next I'm looking to improve the health and strength of my back and core. 

There's always room for improvement in technique too and this is where I think StadiFit is a great place: The coaches have a keen eye for detail, keep reminding about the technique and correcting if my posture isn't right. All the coaches have a bit of a different method to coaching too. Some are more methodological, explaining the movements by carefully dividing them into segments. Some have a more intuitive approach: "Just jump!", and go into nuances along the way. When attending to classes of different coaches, I feel I get a good overall idea of the movements and where to improve my technique. 

I  really enjoy Olympic Lifts, so improving my technique and PRs on those are my next goals. 

Lisa Koivunen
How To Take Your Nutrition To The Next Level for Better Health and Results In The Gym - Part 2

Nutrition can be a complicated and loaded topic, with many viewpoints and evidence for what appears to be completely opposing strategies. It can leave us with the feeling of being lost or overwhelmed with the sheer quantity of information and choices available. So how do we approach our nutrition in a practical, effective and actionable way that will actually work in the real world?

In this series of articles I will outline the approach that I take with my own nutrition and  with the people I work with in order to navigate through information overload and confusion towards implementing change that is effective and that lasts. While ultimately there isn’t a ”one-size-fits-all” perfect plan that fits absolutely everyone, there are some guiding principles and tools that can be helpful when deciding upon the best practices and changes that you will make for your nutrition.

Part 2 - Fixing a broken diet and how to implement nutritional change

In Short:

  1. Be aware of the common stumbling blocks of proper hydration, vitamin and mineral deficiencies, low protein intake and low essential fats.

  2. Build your nutrition template by assessing what you currently eat using your hand to estimate portions - palm size for protein, fist size for vegetables, cupped hand for carbohydrate dense foods and thumb size for fats. This is your starting nutrition template.

  3. Identify what you will start working on from the common stumbling blocks and build a series of habit practices to start making changes e.g. need more vegetables for your vitamin and mineral needs? First habit practice may be to add two fist sized portions of vegetables to your lunch meal each day. Continue to build simple actionable habits to address the stumbling blocks until your foundational template has been improved.

  4. You will have already made progress toward your goals with these foundational changes. Now it is time for fine-tuning based upon your specific goals.

In part one of this series we looked at how good nutrition begins with being clear about your goals, the order of priority for those goals and then digging deeper to see why they are important to you.

I then introduced the common areas you may be having problems with the foundation for your nutrition, using the How to fix a broken diet infographic for reference.

Finally there was a reminder that you are the expert of yourself and therefore have the final say as what is or is not working for you.

In part two of this series, we will dig deeper into the common stumbling blocks to having a solid foundation for your nutrition that were featured in the How to fix a broken diet infographic, starting with:  

  1. Proper hydration

  2. Vitamin and mineral deficiencies

  3. Low protein intake

  4. Low essential fats

I will outline some different ways to address the problems and when it is best to choose each strategy.

We will then continue by looking at how to make a nutritional template for yourself so you have a good starting point to begin making changes.

Finally, we will cover the practicalities of implementing your template and addressing the specific stumbling blocks that apply to you. For this I will outline the idea of habit or skill practices and how you can use these to make measurable progress and change.

Before I begin, it is important to note that you may be wondering about your specific goals that you worked so hard on at the beginning of this process in part one of this series. Here is the good news: everything that we cover in this article will lead toward the achievement of those goals. The other good news is that you do not need to worry about any more complicated or additional strategies until you have addressed these first foundational steps. We will get to those extra steps in the stage of what we call ”fine tuning” in part three of this series, once all the most important ground work has been completed. In other words, using the metaphor of building a house for your nutrition, we will not worry about the colour of the paint on the walls until the house foundations and the walls themselves have actually been built. So, lets get started.

The common stumbling blocks

Inadequate Hydration

Being well-hydrated is fundemental to our well-being and performance e.g. as little as 1% dehydration can affect performance. With 50% or higher of your body consisting of water and being required for critical functions such as body temperature regulation, nutrient distribution and waste removal, it is no accident that inadequate hydration is the first on the list of common stumbling blocks.

It is normal that there is a daily loss of body water via sweat, when we go to the toilet and from breathing. Your daily water or hydration needs depend on several factors that influence you daily loss of body water including the environment in which you currently live  (hot or cold, dry or humid), how active you are and of course what you eat and drink aside from water.

While the most common recommendation is to drink 8 glass of water each day (about 2L), the problem with the 8 glass a day recommendation is that it does not consider individual needs and circumstances. So in some cases it may be right and in some cases not. So what is the best way to know how much water you need? Here are a few tips:

  1. Use your thirst as a guide. While this may sound like stating the obvious, it may take a bit of practice to observe when you are actually feeling thirsty. You can use the next two tips as a way to check how you are doing.

  2. Monitor your mood - if you feel “foggy”, tense or maybe a bit irritable (as well as a bit thirsty), it is possible that you are you are dehydrated.

  3. Use the urine color guide below to monitor you hydration level when you go to the toilet- a colour of up to 3 and even 4 on the chart is ok in the absence of thirst. If your urine is darker, chances are you are dehydrated.

urine colour map

You probably have noticed that I haven’t written a set recommendation of “drink this amount of water each day”. The reason for this is that it is impossible to provide an exact figure to aim for. If, example, you are a man living in a warmer climate and exercising frequently and intensely, your hydration needs will be higher than let’s say a women living in a cool climate who is moderately active. This is why it is better to learn to monitor your thirst and hydration with the tips above and hydrate accordingly. You can start with a target such as 2L per day as general aim, but then modify according to your thirst, mood and urine colour.

A final note on hydration when it comes to exercise and performance. Depending on the intensity and duration of the exercise and temperature plus humidity in which it is performed, your hydration needs can increase by 2 or more liters. A handy monitoring tool is to measure your body weight before and after your exercise. Provided that your urine also indicates dehydration, for every gram under your starting body weight you can aim for a mL of fluid replacement e.g. you weighed 70kg before training and 69kg after; you would then aim to consume 1L of fluid during the 1-2 hours after the training ended. Of course your primary aim should be to hydrate properly during exercise, but it is most often not possible to replace all fluids lost during training. You also need to be careful to make sure that your fluid replacement drink contains proper amounts of electrolytes, particularly sodium. This especially true if you are exercising for a long period of time or competing in an endurance event such as a marathon. The problem of overhydration or hyponatremia, when the blood plasma levels of sodium get too low in the presence of relative excess amount of water, can occur if you miss this important step.

Vitamin and mineral deficiencies

Vitamins and minerals, or micro-nutrients, play a crucial role in all bodily functions. The body is amazing at maintaining homeostasis or meeting the immediate demands placed upon it. If we are lacking a certain vitamin or mineral in our regular food and fluid intake, our body will be able to initially handle the situation. However, if the lack of the nutrient continous for a long time, more regular problems will start arising and we will begin to notice symptoms  such as fatigue, slow recovery and poor sleep that show we are not functioning at our best. If the deficiency continues then of course more serious health problems will occur.

So how do we address this potential stumbling block?:

  1. Check if you are deficient or have any imbalances in the common vitamins, minerals and health markers by scheduling blood, urine or saliva testing. With the help of your doctor, you will then have a clear picture of what specific nutrients need to focus on correcting and, in the case of markers such as iron and vitamin D, will allow you to safely monitor fixing the problem.

  2. Don’t like needles or the more intensive testing process? No problem, you can also approach the situation in a more food or nutrient focused way by aiming to eat a wide variety colourful of fruit, vegetables and whole foods including meat, fish, nuts and seeds. The more variety, the better.

  3. Are you perhaps somewhere in between the two previous approaches listed above? In other words, you mostly eat a good variety of whole foods including colourful fruits and vegetables, but you know that you are probably not meeting all your needs. In this case, you can supplement with a few nutrients that commonly show up as deficiencies such as B vitamins, magnesium, calcium and, particularly in the Nordic region, vitamin D. By looking at the foods you eat, particularly how many portions of colourful fruits and vegetables you at, you may be able to see what is missing. For example if you focus on eating plant-based foods, it is quite possible you will not be getting enough iron if you are a female athlete. Using a service such as provided by the company Nordful can also be a good starting point with their questionnairre to assess what you may need based upon certain lifestyle and personal characteristics. You will then be able to take just the extra vitamins and minerals you actually need in addition to your normal food intake.

Low protein intake

This is a particularly common obstacle for women or those with a low appetite. Those who are new to plant-based eating may also initially struggle to meet their protein needs until they learn all of the options available to them. Protein-rich foods are filling and can keep you full for longer periods than the other food types, which can make it challenging for some people to get enough for their needs.

The way to address this obstacle is to first check how many servings of protein rich foods you are already eating. See below for a list of protein rich foods.

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While protein needs do vary from person to person, if you are having one to two palm-sized portions of protein in each of your main meals (or 4-8 portions per day), you should be meeting your basic needs. For men, a good aim is two portions per meal and, for women, one portion. In part three of this article series we will look more at fine tuning protein intake to fit your individual needs more specifically.

Low essential fats

The final potential obstacle to having a strong nutritional foundation is consuming enough essential fats i.e. the omega 3 fats of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are known as essential because the body does not produce high quantities so we must consume them in our diet or with supplementation in order to meet our needs. They are important as they support cardiovascular health, brain development, the nervous system, the immune system and help control inflammation. If we can maintain as close to a 1:1 ratio between omega 6 and omega 3 fats, our cellular function is also more optimal. Omega 6 fats feature heavily in our diets via the plant oils found in many foods, so deliberating seeking adequate amounts of omega 3 in your diet is important. A good target is between 1-3g of EPA+DHA each day via fish oil or algae oil supplementation or eating fatty fish such as salmon.

Your nutrition template

Now that we have covered those four common stumbling blocks, we will now look at the template for giving yourself a starting point for your day to day eating in terms of what and how much to eat.

In the How to fix a broken diet infographic (download here), you will see three different body types with how much of each type of food to eat as a starting point. Before getting caught up with the details of each of the body types and under which type you fit (this will be covered in part three of this series), you can start by simply observing what it is that you are currently doing right now in your daily routine.

At each meal, you can use your hand to estimate how many portions of each food type you are eating and add up those portions for the day. To better familiarize yourself with the idea of using your hand as a measurement tool for quantities of each food type, you can see the picture guides below:

Portion of protein dense food (palm)

Portion of protein dense food (palm)

Portion of vegetables (fist)

Portion of vegetables (fist)

Portion of carbohydrate dense food (cupped hand)

Portion of carbohydrate dense food (cupped hand)

Portion of fats (thumb)

Portion of fats (thumb)

By becoming aware and assessing what you are doing right now, using your hands to assess portions, you will now have your base template and starting point for your nutrition foundation. Simple right? In other words, rather than trying to overhaul everything and attempting to already have a “perfect ´” foundation, you can set your foundation as exactly what you are doing right now. “But how can that be?” I hear you say! “I eat burgers for breakfast, lunch and dinner; surely that is not right for my nutrition foundation?”. Sure, in the long term and in the context of your goals, you might not yet be as close as you would like to be to the nutrition habits that will progress you toward your goals. However, by starting where you are at right now, you can more easily assess, one thing at a time, what might be missing or less than ideal and adjust your foundation without making drastic and likely difficult to implement changes. By choosing one task, skill or habit to practice, based upon the most important thing that might be currently missing, you will have a much better chance to implement change  and not get stuck. You will be able to use the How to fix a broken diet as a reference point for your change decision-making. The point of choosing where you are at right now as your foundation is not about just making things simple; it is also about re-affirming that you are in charge and that there is a reason for the choices you are making right now. Many could well be relevant and good choices for your goals, and therefore can be built upon.

At this point you may be feeling a bit unclear of how to make the next step, so let’s recap and then lead into how to begin implementing changes:

  1. Look at the four stumbling blocks of proper hydration, vitamin and mineral deficiencies, low protein intake and low essential fats to see if one or more of these could be a challenge for you.

  2. Look at what you are current eating and estimate how much of each food type you are on average getting at each meal, or across the course of a day. This is your starting template and foundation

  3. Look at the How to fix a broken diet infographic resource and calorie control guide resources to see an outline of how much of each type of food you can be aiming to eat at each meal.

  4. Looking at your starting template, make a short list of what is missing or needs improvement from the stumbling blocks and infographic guide.

Implementing change - habit and skill practice

By now you should have a list of things you would like to implement or change. Lets say for example to see that you need to eat an additional one to two portions of protein each day, eat an additional three to four portions of vegetables and reduce your carbohydrate dense foods by three to four portions. You also eat a plant-based diet and know from blood testing that your iron levels are low. Each of those four things represent a nutrition target that may require one or more skills or habits to achieve.

To make a start, using the above example,  your first habit practice might be to take an iron supplement each day because it feels the easiest to implement right away. After a week or two of consistent practice you have gained momentum and you then aim to increase your vegetable intake. You start at lunch time by replacing the extra slice of bread you usually eat with two portions of vegetables at the work lunch room. You realize during the few weeks that you work on this habit, that you would like to learn more ways to prepare vegetables so that it would become easier to eat more vegetable portions at home. That then becomes your next skill practice (i.e. learn a new way to prepare vegetables for dinner). By default, you notice that by increasing vegetable portions, you have naturally reduced the extra portions of carbohydrate dense foods. This habit building process can continue then with protein portions.

As a general rule, choosing one very simple habit or skill practice at a time and working on it for a while (ideally more than a week or two) will allow you to both actually make it happen and also identify any obstacles that have been lurking unnoticed. During this time, practical skills like cooking, planning and preparing are often the most common practical obstacle to implenting changes.

To help inspire your meal ideas, here is the Stadifit cookbook with member and coach-inspired meals to try out:

At this point you will now have addressed those initial foundational nutrition targets and you will have noticed some changes and progres toward your goals. You will most likely be ready to fine tune things like portions and other goal-specific targets.

In the third and final part of this series, we will continue with the theme of habit and skill practice for implementing changes and the topic of fine tuning our approach with our outcome goals in mind. By going through the steps in this article, you will already be well on your way to reaching your goals in a sustainable way. Fine-tuning your foundational template further with your goals in mind, will then enable you troubleshoot and keep the steady progress toward your goals.

Lisa Koivunen
How To Take Your Nutrition To The Next Level for Better Health and Results In The Gym - Part 1

Nutrition can be a complicated and loaded topic, with many viewpoints and evidence for what appears to be completely opposing strategies. It can leave us with the feeling of being lost or overwhelmed with the sheer quantity of information and choices available. So how do we approach our nutrition in a practical, effective and actionable way that will actually work in the real world?

In this series of articles I will outline the approach that I take with my own nutrition and  with the people I work with in order to navigate through information overload and confusion towards implementing change that is effective and that lasts. While ultimately there isn’t a ”one-size-fits-all” perfect plan that fits absolutely everyone, there are some guiding principles and tools that can be helpful when deciding upon the best practices and changes that you want to make for your nutrition.

Part 1 - Asking good questions, paying attention to the answers and laying the foundation of good nutrition.

In Short:

  1. Good nutrition begins with clear goals and understanding what is important for you in order to navigate the noise of information overload.

  2. Armed with clear goals in the three goal areas of good nutrition (body composition, health and performance) you can play the Why Game to uncover the link between your current goals and your deeper motivations, values and identity. This self-knowledge will help you remain clear, consistent and committed to the process of nutritional change.

  3. Using the “How to fix a broken diet” infographic as a guide, familiarize yourself with the common areas everyone struggles with regarding their nutrition and begin developing the foundation for your nutrition i.e.

    • a) Identify and remove nutritional deficiencies

    • b) Adjust food amount and type and

    • c) Fine tune.

  4. Remember you are the expert of yourself, you spend 24/7 with your body and experiences, therefore have the final say.

Full article

When it comes to our nutrition, just like any other area of our lives, the most important place to start with is getting clear exactly what is we want or need. While this may seem like stating the obvious, I find the most difficulty I, or my clients, have with nutrition is when we are not clear with our goals and the values or priorities behind those goals.

With that in mind, here are some practical steps to go through to get around this problem:

1. What you want to achieve

Usually, when we aim to improve our nutrition, we do so in order to change or achieve something related to one of three areas

  • a) body composition i.e. lose body fat, increase muscle or a combination of both

  • b) Improve health and wellness e.g. increase energy, reduce risk of or address an existing illness and reduce stress

  • c) improve performance e.g. run faster, longer or recover more quickly.

Step one, therefore, is to get really clear about what it is exactly you would like to achieve in very concrete terms and, if we have more than one goal, prioritise in what order of importance your goals are to you

There are no right or wrong answers here; the only mistake I see at this stage is that of

  • a) not being specific enough and

  • b) not prioritizing what is the order of importance.

For example, writing: “I would like to have more energy” lacks the details that will allow you to take action and then know if the actions you take are working or when you have achieved the result you are after.

Taking the same example; here is how it could be more precise and prioritised: “I would like to have more energy that I can experience by:

  • a) waking up feeling refreshed in the morning and not needing to hit the snooze button and

  • b) by being able to work through the afternoon after midday without having the overwhelming feeling of needing to doze off to sleep.

  • Furthermore, I will have the energy so that when I get home after work, I will be both able and look forward to playing with my kids for the time before dinner that I have with them alone. This is my number one goal right now. I would also like to reduce my body fat by 3-5kg by summer and improve my fitness by being able to swim 1km at the pool non-stop (in that order).

 2. The "Why Game"

The next step is to take the goals you wrote down in step one and play the Why Game.

If you can remember the time when you were a kid, when you drove your parents crazy by asking “why” to absolutely everything….then you know the rules of the Why Game.

A quick summary of how it works: 
Take the goals you wrote down in step one and ask “why” you want those things or “why” those things are important to you at least three to five times. With each answer you give yourself, ask again why until you feel you have reached the fundamental reasons. “But why should I do this silly Why Game?” I hear you ask. Great question, see you are already playing the game.

The reason to play the Why Game is to dig into the real underlying reasons you would like to achieve what you have set for yourself. “But why?”. Because linking your goals to the underlying values and priorities that make up who you fundamentally are as a person will allow you to commit more deeply to the process of change. “And why should that matter?”. Because, aside from not being 100% clear about what it is we want with our nutrition, the next biggest challenge I see when it comes to our approach to nutrition is having goals that are not connected to either who we are fundamentally or who we would like to be. We then find ourselves at odds with our actions. If, for example, you have a fundamental value of family or friendship, and you try to implement a nutrition strategy that requires you to spend more time preparing food and less time with family or friends, you may find it difficult to stick with it. On the other hand, by recognizing your value for friends and family, you might adjust the nutritional strategy to include family or friends in the process e.g. involving your kids in the food preparation. It is of course still possible to get results and make change if you skip this step, but more often than not those changes or results are short-lasting or in the long-term don’t actually make you feel good. We also played a little bit of the Why Game in working through the concept, that hopefully illustrates its usefulness and power.

3. Time to get practical

Whew, so you have gone through arguably the most important two steps of taking your nutrition to the next level.

So now what? Now it is time to get practical and address the foundational areas of our nutrition. Before we worry specifically about the goals we have so painstakingly worked through in the first steps (we will get there), we can start with an overview of the bigger picture of the main areas that are most often a struggle before taking a looking closer to the specifics.

No matter how experienced we are or how much knowledge we have, returning to the absolute basics and then checking that we are being ruthlessly consistent with a few of those will get us well on the path to achieving the goals we have set out for ourselves, even if it doesn’t necessarily feel like we are yet following any “hacks” or “special tactics". In the guide How To Fix A Broken Diet”*, you will see the three steps of:
a) Identify and remove nutritional deficiencies
b) Adjust food amount and type and
c) Fine tune.

There is a lot to mentally “digest” in the infographic as it covers many foundational aspects of nutrition both directly and indirectly. In part 2 of this series, we will go through each of the three steps more deeply as well as the idea of how practical change is actually made once you have identified what it is that you want and need to do i.e. by practicing habits, skills and observing the outcomes as related to your goals.

For now, take time to look through the infographic and, if you have already done step one and two, begin thinking about which of those areas you would start with.

To close out part one of this article series, the most important thing to remember, when it comes to nutrition is that you are the expert about you! That is, you are the one who spends 24/7 within the house that is your body, and your experience is the most important factor in deciding if a particular strategy is working for you or not. Taking this responsibility for yourself, starting with going through a more thorough process of identifying what it is you want to achieve and why,  puts you in charge of the process as well as helps you quickly eliminate the ”noise” of information, media or that well-meaning friend or colleague who has the ”perfect” diet or other strategy that they swear will work magic for you. As I opened in this series, nutrition can be a particularly complicated and overwhelming topic. However, if you take away nothing else but the point of recognising your autonomy over your experience and what is right for you, you will notice an immediate change in how you approach your nutrition and the effect external influences have on you.

A practical example:

One day the news reports that a low carb diet is the best way to lose weight; then immediately the next day in the same news channel the benefits of getting enough healthy grains in your diet is reported. Then the day after your work colleague tells you how great they feel on the Keto diet. All of this, while interesting (and not necessarily wrong), doesn’t change or sway your patient, long-term and values-based focus. You know that after experimenting and noticing how you feel and look, having a morning porridge with fruit, yogurt and nuts is perfect for you. You also notice if you eat rice and bread more frequently and not timed around workouts, that you tend to start gaining body fat and feeling sluggish in the afternoon. You also noticed that when you experimented with very low carbohydrate Keto diet style eating that you felt terrible, so this isn’t something for you.

It is still important to have an open mind, pay attention to things around you that are important to you with your nutrition, but ultimately your experience and the results that you have measured in a way that makes sense to you, is the only thing that matters for results that last.

In part 2 of this series we will dig more deeply into the topic of fixing a broken diet and how to implement nutritional change with habit and skill practices, including some examples related to the common goals that we have.

* Note: How To Fix A Broken Diet is used under license from Precision Nutrition Inc. and may not be reproduced, transmitted, or otherwise used or reused in any way without the express written permission of the owner. Copyright © 2019 Precision Nutrition Inc.

Lisa Koivunen
Huhtikuun kuukauden jäsen - Anne // Member of the month for April - Anne

Anne on ansainnut tämän kuun tittelin monestakin syystä!

Ensinnäkään Annen tie ei ole ollut aina mutkaton, matkan varrelle on osunut jos jotakin pientä harmia mikä ei ole ollut omasta tekemisestä kiinni. Mutta ratkaisevaa onkin ollut Annen asenne: Ei "Why me?" vaan "Try me!". Anne ei ole keskittynyt koskaan niihin asioihin mitä hän ei voi tehdä, vaan siihen mitä hän voi tehdä. Tämä asenne onkin Annessa ihailtavaa!

Annen positiivinen asenne ei varmasti ole jäänyt huomaamatta myöskään kanssa treenaajilta. Anne huokuu positiivista energiaa mikä on tarttuvaa. Anne kun on tunnilla on koko porukka aina hieman hilpeämmällä tuulella! Ei voi olla sattumaa.

Nimi / ikä

Anne 62

Mikä oli alkuperäinen tavoitteesi, kun liityit Stadifit:n jäseneksi?

Kokeiltuani vuosien mittaan monia  ryhmäliikuntalajeja ja kuntosalia huomasin, että olinkin yhtäkkiä unohtunut sohvalle pariksi vuodeksi.  StadiFitissä oli 2016 avoimien ovien päivä ja tulin katsomaan mistä oli kyse. Oli aika ryhdistäytyä. Muistan sanoneeni Anskulle, että olen nähnyt kuvia crossfit-treeneistä, ja että se on ihan kauheata, tosi raskasta.

Sen verran olin utelias, että päätin kokeilla lajia. Tavoitteena oli lihaskunnon ja  kestävyyden parantaminen sekä tasapainon ja liikkuvuuden ylläpito. Arvelin, että näistä ominaisuuksista olisi hyötyä sitten, kun olisin vanha. Me 60+ ikäiset crossfittreenaajat ei nimittäin vielä mietitä, miten pääsemme nousemaan tuolilta ylös. Me mietimme miten oppisimme seisomaan käsillä ja mikä olisi seuraava PR - ehkä deadlift?

Liian innokkaan aloituksen jälkeen jouduin pitämään taukoa ja aloittamaan alusta. Tällä kertaa miettien mikä on tasapaino omien taitojen, voimien ja tekemisen halun välillä. Unohtamatta ikää - huomasin, että kyllä sillä sittenkin on merkitystä. Nyt olen noin 1 1/2 vuotta käynyt pari kertaa viikossa crossfit tunnilla ja sen lisäksi tehnyt vaihtelevasti omia treenejä. Myös mobility-tunnit on todella hyviä.

Tarvittaessa olen saanut apua fysioterapiasta.

Mitä tavoitteita olet tähän mennessä saavuttanut ja miten olet päässyt tähän pisteeseen?

Kaikki tavoitteet on saavutettu: kuntotestin (5/2018) mukaan kuntoni vastaa 45-49 vuotiaan naisen kuntotasoa "keskitasoinen". Juhuu! Itse mielelläni mainitsen vain vuoden 45.

Suosittelen muuten, että erityisesti 60+ ikäiset vertaavat omia tuloksiaan kansainvälisiin referensseihin. Siitä saattaa tulla tosi iloiseksi.

Kunto on kohonnut todella nopeasti. Paremmin kuin koskaan ennen, kun miettii kaikkia lajeja, joita olen kokeillut. 

Valmentamisen olen usein kokenut kuin olisin henkilökohtaisen personal trainerin kanssa treenaamassa. "You can do it" - kannustetaan, innostetaan ja välillä sanotaan, että otahan kaikki painot pois.  Kaikista tärkeinpänä asiana pidän sitä, ettei anneta tehdä väärin! Kiitos kaikille coacheille. Ilman teitä en olisi onnistunut.

Treenit on monipuolisia, tehokkaita, usein hauskoja ja myös haastavia. Ne skaalataan eli helpotetaan tarvittaessa juuri minulle sopiviksi. Toisaalta olen usein positiivisesti yllättynyt mitä kaikkea on tullut tehtyä: esim kuperkeikkoja yli 40 vuoden tauon jälkeen. Miettikää. Sitä tuntee samanlaista onnistumisen iloa kuin lapsena, kun oppii jonkun uuden taidon.

Olen oppinut itsestäni sen, että tarvitsen jonkun, joka sanoo mitä tehdään ja sen jälkeen vahtii kuinka teen sen. Itse treenatessani teen tehokkaana päivänä max 40 - 50%  siitä mitä teen ohjatulla tunnilla. 

Hyvä porukka tekee treeneistä tehokkaat. Kun näkee muiden tekevän parastaan, se tarttuu. Ryhmässä tekee paljon enemmän kuin yksin, se saattaa jopa nostattaa hiukan kilpailuhenkeä. Vaikka väittäisi ettei ole yhtään kilpailuhenkinen :)

On ollut kiva tutustua ihmisiin, joilla on sama harrastus ja päämäärä.

Mitkä ovat seuraavat tavoitteesi?

Pitää kiinni siitä, että kuntoilen säännöllisesti. enkä unohdu enää sohvalle 2 vuodeksi.

Haluan kohottaa kestävyyttä edelleen. 

Deadliftiin 5 kg lisää ja olisin tasolla "advanced" kansainvälisellä tasolla. 

Knees to elbows on tosi lähellä - seuraavana T2B. 

Käsillä seisonta seinää vasten olisi kiva ylläri. 

Ja tietenkin se monen (naisen) yhteinen unelma - edes 1 pull up ilman kumppareita.

Member of the month for April - Anne

There are so many reasons why Anne is worthy of the title of Member of the month!

First of all, not all days have been a smooth sailing for Anne. There have been several little bumps on the road for her that she couldn't have predicted. But it's not that much about those little difficulties on the way, but how she has approached them. Her attitude towards those challenges has always been "Try me!" not "Why me?". And that attitude is something we could all learn from!

Anne's positive attitude has surely not got unnoticed by her fellow athletes. She radiates positive energy which is contagious. When Anne is around, somehow the whole atmosphere is a little more cheerful. Cannot be just a matter of coincidence!

First name / Age

Anne 62

What was your initial goal when you joined Stadi Fit?

After years of doing different group classes and trying gym training, I finally realised that instead of training, I had spent nearly two years just lying on the sofa. It was 2016 when I got to know Stadifit, when they had an open house and I was there trying CrossFit. It was my time to shape up. I remember telling Ansku, that I had seen pictures of CrossFit trainings and it looked horrible, too heavy.

Anyhow I was too curious to not to give it a try. My goal was to build muscles, improve my endurance and maintain balance and mobility in a level I was. I was sure I would benefit from those when I’m old. When you are 60+ years old, you are not thinking how to get up from a chair, you think how you would be able to do handstands or what would be your next PR - maybe Deadlift?

However my beginning at Stadifit was a bit too heavy - I was too excited. I needed to take a break and start over after a while. This time keeping the balance between my skills, strength and will in mind. Also not forgetting the age - apparently it matters. 1,5 years I have been going to CrossFit classes two times a week and occasionally doing some own workouts. Mobility classes has also been very good!

When needed, I have also visited a physiotherapist.

What goals have you already reached and how have you gotten where you are at now?

All my goals have already been reached: according to a fitness test, my condition is same as an average 45-49 years old woman. Yeehaa! Although when speaking about it I always mention only the age 45.

Btw, I recommend that especially 60+ years old women would compare their own results to international references. They may be happy with the results.

My condition has been rising extremely fast. Better than ever, when thinking of all the sports I have been doing during these years.

Coaching in classes is almost the same as training with a personal trainer. “You can do it” - here you get encouraged, inspired and sometimes they also tell you to take all your weights away. The most important though is that no one let you do anything wrong! Thanks for all the coaches. Without you I couldn’t have made it this far.

Workouts are versatile, effective, often fun and also challenging. They are always scaled, if necessary, to fit my skills. On the other hand, I have often positively surprised by everything I have done: for example, forward rolls after more than 40 years. Think about that! You feel like a child when you learn a new skill.

What I've learned about myself is that I need someone who says what to do and then watching how I do it. When I train myself on an effective day, I do max 40 - 50% of what I do in a class.

A good community makes the workouts so effective. When you see others doing their best, it affects you. In the group you do much more than alone, it may even raise a small competition - also between the non-competitive ones. :)

It has been amazing time to get to know like-minded people with the same goal.

What are your next goals?

Keep on working out regularly and not going back to the sofa for 2 years.

I want to further increase my endurance.

5 more kilos into the deadlift - then I’d be internationally at an advanced level.

Knees to elbows is so close - next up T2B.

Handstands would be a nice surprise.

And of course the dream many (women) has - at least 1 pull up without a rubber band.

Lisa Koivunen
Calisthenics & Bodyweight strength Workshop - StadifitIllä!

Haluatko saada lisää voimaa kehonpainoharjoituksiin, kehittää ketteryyttä ja oppia uusia taitoja?

Tervetuloa "Calisthenics & Bodyweight strength" -workshopiin Stadifitille!

Mikä on calisthenics?

Calisthenics on treenaamista omalla kehonpainolla. Se kehittää sekä voimaa, liikkuvuutta ja kehonhallintaa ja on samalla hauskaa! Calisthenicsin tavoitteena on oppia hallitsemaan kroppaa samalla kun opettelet uusia dynaamisia ja staattisia liikkeitä / taitoja. Erilaiset vaa'at, kuten etuvaaka, takavaaka, nojavaaka, sekä esimerkiksi muscle up ovat tyypillisiä calisthenics-liikkeitä.

Tässä 2h workshopissa keskitymme muutaman helpon dynaamisen ja staattisen liikkeen opetteluun. Pääset haastamaan kroppaasi erilaisilla harjoituksilla, jotka kehittävät ketteryyttä, räjähtävyyttä sekä voimaa.

Workshop koostuu sekä taito- että voimaharjoittelusta. Lopuksi tehdään vielä "killer-workout", joka saa varmasti hien pinnalle!

Tule mukaan!

Aika: Sunnuntai 14.4.2019, klo 13:00-15:00

Paikka: Stadifit, Bulevardi 54, Helsinki

Hinta: 25€

CrossFit jäsenet, joilla on rajaton osallistumisoikeus tunneille: voivat osallistua ilmaiseksi!

Stadifit jäsenenä voit varata tunnin myös Stadifit apin kautta.

Calisthenics & Bodyweight strength Workshop at Stadifit!

Do you want to gain more bodyweight strength, improve your agility and learn some cool new skills?

Welcome to a Calisthenics & Bodyweight strength workshop at Stadifit!

What is calisthenics?

Calisthenics is a form of training focused on teaching your body to master your own bodyweight using minimal equipment. In calisthenics you develop both strength, mobility and stability all at the same time. Calisthenics is a great way to gain strength while having fun; learning different dynamic and static movements/skills. Levers like front and back levers, human flag, planche, muscle up etc. are very typical for calisthenics.

At this 2h workshop we focus on learning some dynamic and static skills. You will challenge your body with different exercises that are improving your agility, explosivity and strength.

Workshop consists on skill work and strength work. In the end we will perform a killer workout where you get to sweat!

Join us!

When: Sunday 14.4.2019, at 13:00-15:00

Where: Stadifit, Bulevardi 54, Helsinki

Price: 25€

Members with unlimited access: can attend for free.

As a member of Stadit, you can book the class at the Stadifit app.

Lisa Koivunen
Ei kaiken liikkeen tarvitse tapahtua muodossa: sali, suihku ja valmis!

Tästä kirjeestä opit miten liikettä saa sisällytettyä helposti myös työpäivien sisälle!

(English version of the text is under the finnish text)

Oletko koskaan kokeillut taukojumppa ohjeita, joita sinun tulisi tehdä useampia kertoja työpäivän aikana?Anna meidän arvata mitä tapahtui; Ei mitään! Olemmeko oikeassa?

Ongelmana näissä taukojumppa ohjeissa ei ole niinkään sisältö, vaan se että ne ovat taas yksi lisä tekijä mikä sinun tulisi mahduttaa jo valmiiksi pitkään "TO DO" - listaasi.
Ymmärrämme kyllä kuinka tärkeää olisi liikkua myös työpäivän aikana, mutta sen lisäksi meidän tulisi löytää aikaa myös harrastuksia varten työpäivän jälkeen, sekä aikaa perheen kanssa olemiseen. Puhumattakaan siis siitä että ne työtkin pitäisi saada tehtyä! Joten jossain vaiheessa lista vain kasvaa liian suureksi ja jostain päästä on tingittävä, me tiedostamme ja ymmärrämme tämän dilemman!

Meidän tavoitteenamme ei siis ole enää pidentää olemassa olevaa TO DO -listaasi vaan auttaa sinua lisäämään liikettä työpäiviisi helposti muiden rutiinien oheen.

Liikettä työpäivien sisälle

Me kaikki tiedämme miten istumatyö vaikuttaa tuki- ja liikuntaelimistön hyvinvointiin. Tutkimusten valossa istuminen näyttäytyy samankaltaisena terveysriskinä kuin tupakointi tai ylipaino.

Emme lähde tässä kirjeessä näistä asioista puhumaan sen enempää, sillä meidän työmme ei ole tarjota vain tietoa vaan tarjota tietoon perustuvia käytännön ohjeita, joilla tuo tieto saadaan välittymään käytännön tekoihin!

Istuen vai seisten?

Istumatyön aiheuttamiin terveyshaittoihin ollaan herätty, ja monilla työpaikoilla onkin tarjottu mahdollisuutta myös seisoma pöydän käyttöön ottoon. Mutta onko tämä tarpeeksi luomaan liikettä työpäivien sisälle, vai vaihdammeko vain yhdestä staattisesta asennosta toiseen?

Ongelmana työasennoissa ei yleensä ole asento itse, vaan se että vietämme yhdessä asennossa liian pitkiä aikoja!

"Paras työasento on seuraava asento!"

Eli seisoma-asento vähentää osaa istumiseen liittyvistä haittatekijöistä, mutta ei poista vielä sitä ongelmaa että kehomme ei saa sen kaipaamaa liikettä kun olemme pitkään samassa asennossa. Keho kaipaa liikettä ja useat kivut ja kolotukset ovatkin kehon hädän huutoja, jotta ymmärtäisimme liikkua yhdestä asennosta jo pois!

" Pitkäaikaiseen paikallaan seisomiseen voi liittyä myös terveyshaittoja. Paikallaan seisominen edellyttää asentoa ylläpitäviltä lihaksilta hyvää kestävyyttä. Lihasten väsyessä seisomisasento kallistuu helposti vinoon tai lantio työntyy eteen. Tämä saattaa aiheuttaa mm. alaselkäkipuja." - UKK-insituutti

Avain terveempään työpäivään on säännöllisesti vaihtuvat työasennot

Jotta kehosi saa sitä vaihtelua mitä se tarvitsee, tulisi sinun vaihtaa työasentoa max 30min välein. Parhaillaan sinulla on käytössäsi mahdollisuus sekä istua että seistä.

Alla on muutamia vinkkejä millä voit maustaa työpäivääsi.

Istuen tuolin reunalla - näin joudut kannattelemaan asentoasi paremmin.

Istuen tuolin reunalla - näin joudut kannattelemaan asentoasi paremmin.

Istuen tuolin reunalla - näin joudut kannattelemaan asentoasi paremmin.

Istuen tuolin reunalla - näin joudut kannattelemaan asentoasi paremmin.

Käyttäen tuolia lepuuttimena, ja samalla luoden lonkkiiin ulkokiertoa.

Käyttäen tuolia lepuuttimena, ja samalla luoden lonkkiiin ulkokiertoa.

Tai ehkäpä lepuuttaen toista jalkaa näin?

Tai ehkäpä lepuuttaen toista jalkaa näin?

Miten muistan vaihtaa asentoa?

Kyllä, olemme ajatelleet myös tätä! Monesti päätämme tekevämme kaiken näköisiä parannuksia, mutta loppupeleissä vain unohdamme. Uppoudumme työhön ja yhtäkkiä 3 tuntia on taas kulunut samassa asennossa!

Olisiko sinustakin ihanaa jos joku muistuttaisi sinua lempeästi kun on aika vaihtaa asentoa ja sinä itse voisit vain keskittyä työhösi?

Tällainen ratkaisu on jo olemassa!

Tämän uutiskirjeen puitteissa emme pysty sitä ratkaisua sinulle vielä tarjoamaan, mutta jos haluat olla mukana isoimmassa mullistuksessa mitä toimistoilla kautta maailman on odotettu jo pitkään, klikkaa itsesi tämän linkin kautta meidän sivuille ja ilmoittaudu osaksi pioneerien ryhmää! Edelläkävijöiden ryhmää joille päätetyöskentely ei enää tarkoita varmaa lähetettä selkälääkärille!

Vastauksena on Dynamic Workstation Applikaatio, eli kaikkien toimisto työläisten paras ystävä. Applikaatio kertoo sinulle miten rakennat työpisteesi, antaa lukemattoman määrän eri työskentely asentoja, sekä kaiken lisäksi muistuttaa sinua silloin kuin olisi aika vaihtaa seuraavaan.

"Just calling to tell you about this new App I found, I think you would benefit form it too!"

"Just calling to tell you about this new App I found, I think you would benefit form it too!"

Not all movement has to come in a form of; gym, shower and done! 

Learn how to introduce movement into your workdays from our today's newsletter!

Have you ever tried one of those exercise routines that you are supposed to do during your workday?
Let us guess what happened; nothing! Are we correct?

The problem with those exercise routines is not the routines itself, but the fact that they are just another task on our never ending TO DO list. Yes, we know how important it is, but we would still need to make time for going to the gym and spending time with our family. And most importantly, get the work done!
So at some point that list just grows too big and something has to go. We get that and we acknowledge that!

So our goal is not to grow your daily TO DO list any bigger than it already is, but to introduce movement into your workdays in an easy an approachable way.

Introduce more movement into your workdays

We all know the negative effects that extended periods of sitting can have on our health and wellbeing. According to the latest studies, the health risks associated with sitting are comparable with smoking and obesity.

We will not dig in any further into this topic in this letter as our job is not just to offer information, but instead our job is to edit this widely known information into more practical form and to provide tools how to get this information carried out into your daily life.

Seated or standing?

The risks associated with sitting are widely known and many workplaces have started offering their employees the opportunity of having a standing desk. But is this enough for to add movement into the work days or have we just shifted from a static position to another?

The problem with our working positions are not the positions themselves, but the fact that we spend too much time in them without changing!

"The best position is the next position!"

Standing work position does decrease some of the bad effects of sitting, but does not fix the problem that our bodies are not getting the movement that they need when we stay statically in one position for extended periods of time. Our bodies need movement in order to feel good. Many of the aches and pains felt are actually just our bodies' way of signaling: "stop what you are doing!" , where we can either choose to act upon and move or choose to ignore and pay the price later in a form of more pain.

" Long periods of standing can also have negative effects on our health. Standing for long periods of time in one position requires a lot of work from the muscles responsible of holding our posture. When those muscles get tired, we often fall into a less of an optimal position where our pelvis shifts to the side or shifts forward. This may cause low back pain." - UKK institute

The key to a healthier workday are regularly changing working positions

In order for your body to get the change that it is yelling for, you should change your working position every 30 minutes.
In the best case scenario you have both options available; sitting and standing.

Below you can see a few different options for how to spice up your work days.

Sitting on the edge of a chair - this will force you to sit in a better position.

Sitting on the edge of a chair - this will force you to sit in a better position.

Using a chair to rest one leg on - also introducing some external rotation to your hips.

Using a chair to rest one leg on - also introducing some external rotation to your hips.

Standing, but resting one foot up on a foot rest.

Standing, but resting one foot up on a foot rest.

Or why not resting your leg up like this?

Or why not resting your leg up like this?

How will I remember to change positions?

Yes, we have also thought of this already! Often do we decide to make improvements of all sorts, but in the end of the day we simply just forget. We get so stuck in our work that after 3h we only wake up to notice that yet again long hours have gone by with no change whatsoever!

Would you too find it wonderful if somebody else reminded you when it was time for you to change your position while you could only focus on your work?

This solution already exists!

Within this newsletter this is as far as we can help you, but if you want to take a part in the biggest revolution that all offices have been waiting for for decades, click the button below that will get you into our website! From there you can apply to be a part of our early adopters group, a group of people for whom desk work will no longer mean a guaranteed referral to the doctors appointment.

The answer is Dynamic Workstation App, the best friend of all desk rats. The application will tell you how to build up your workspace, gives you options for several different working positions and reminds you when to change form a position to another

"Just calling to tell you about this new App I found, I think you would benefit form it too!"

"Just calling to tell you about this new App I found, I think you would benefit form it too!"

Lisa Koivunen
Member of the month for March - Tea!

Tea joined our team of adaptive athletes less than 6 months ago, and what caught my attention right away was her attitude towards the new adapted lifestyle reality.

With her great personality and hard work drive, it didn’t take long for her to start pushing her CrossFit trainings harder and tests its boundaries.

In her first year, she has already taken part on a selective competition which leads adapted athletes to a worldwide competition similar to the CrossFit Games and nearly qualified amongst the 12 selected to participate.

Today, she is one of the best examples of how inclusive fitness can be, and that we really have no excuse not to take care of your health.

-Lucas, coach for Adaptive CrossFit-

Read Tea’s own story under the picture!


First name / Age

Tea / 28

What was your initial goal when you joined Stadi Fit?

One of my best friends fell in love with crossfit a few years ago and that's when I also got interested in the sport. However, at that time I was passionate about running, cycling and horse riding, and found no time for something new and as intensive as crossfit is.

Then, last summer, my life took a turn. I was in an accident, hurting my back and finding myself paralysed from my waist down. I was devastated for loosing all my hobbies and really afraid that I couldn't do sports ever again, that I wouldn't be able to feel myself strong and powerful or feel the excitement of what only physical activity can give. I felt exhausted for learning everything, starting from finding sitting balance again, from the scratch and felt really powerless in ever finding sports in my life again. Four months after my accident, in last October, my physical therapist, then, told me to try this Adaptive Crossfit group in StadiFit and I wanted to give it a try.

With this background, my initial goal was simply just to find out what kind of things I am now able to perform with my new body, to get sports back in my routines and take care of muscle balance in my upper body.

What goals have you already reached and how have you gotten where you are at now?

It amazes me how much I can now do: I actually have never been this strong in my life! Getting stronger helps me a great deal also outside of the gym. For example, for transferring from my wheelchair to bed, couch or floor requires a lot of strength when doing it without legs. In January, I was persuaded to participate in the WheelWOD Open, adapted version of the Annual WorldWide Online Competition of the CrossFit Open. A little competition always makes me give my best, and I accidentally scored in the17th in the ranking. 

The most rewarding thing about Crossfit so far has, however, been the community. Our adaptive group has a great spirit and I've already made many friends there. It's also a relief to be amongst "my own", to feel completely abled, as a contrast for the real world where I'm still refining my identity after the huge life change.

What are your next goals?.

My next goals include practising technique, gaining strength and performing 15 pull ups by the summer. I'm definitely going to give my all in next year's Open, aiming for the Top12 and qualifying for WheelWOD Games. But most importantly, I want to keep having fun, enjoying great company and feeling strong again.

Lisa Koivunen