We're Hiring!

Want a rewarding job with flexible hours where you  can make a difference in peoples lives? 

Does your job suck? Is it boring or stressful? 

Do you wonder if what you are doing really matters to anyone?

Do you want something flexible to supplement your income?

Quit working at an unsatisfying job that doesn't matter and come check out our part-time CrossFit Coaching positions at MouseTrap Fitness, the best fitness community in Orlando, FL.

We're looking for a part-time CrossFit Coach who is humble in their attitude, hungry for personal and professional growth and wants to help people live more joyful lives through safe, effective and fun fitness programming!

Responsibilities will include but are not limited to the following:

  • Gym opening checklist.

  • Preparing, reading and understanding all workout notes/videos at least 24 hours before class.

  • Showing up 10 minutes early and starting class precisely on time.

  • Greeting all clients with a huge smile and hello (with their name).

  • Reviewing, demonstrating and providing strategy, scaling and modifications for each part of the workout (warm up, strength/skill, conditioning and accessory or cool down).

  • Lead workout, offer encouragement and coaching points as needed to every single member, using their name and a variety of cues.

  • Ensure scores are logged, PRs are celebrated and equipment is put away.

  • Debrief with members as a group and/or individually after the workout to build your relationships and don’t forget to say goodbye with their name!

  • Gym closing checklist - leaving the space cleaner than you found it.

  • Sending end of day email to manager.

The job requires a minimum of 2 hours per week and typically no more than 15 hours per week with an average of 4-8 hours per week (unless you and management have discussed opportunities for growth and increased responsibility), starting at $18 an hour (based on experience and qualifications). We have needs for weekday early mornings 6am to 12:30pm and evenings 4:30m - 7:30pm.  We rotate weekends and all coaches are required to have the ability to work the occasional weekend mornings Saturday 8am-11am and Sunday 8:30am-9:30am.  The role can be very flexible with as little as 2 hours per week, but we do have longer-term opportunities for you to grow into other areas of personal training, nutrition coaching, administrative duties, workshops, etc.  You can truly make this what you want it to be and grow with our company! Motivated people that “Get it, Want it and Have Capacity for it” will gradually be given more responsibility, more hours and more pay. 

Our management and staff is extremely transparent and supportive of each other.  We are looking for someone who wants to be with us for a while and is willing to learn. 

Passion for fitness, an energetic and outgoing personality and helping people is more important than experience.  We can teach you how to coach, but it is hard to teach passion!

Some of the cool things about our company:

  • You'll work with fun, interesting people (Disney Cast Members, business owners, doctors, teachers, cancer researchers, lawyers, chefs, military, first responders, etc). We don't like working with jerks, so if they do join, they typically don’t last very long!

  • You get to be part of a team that’s making a difference. We've had people lose 100 lbs, recover from major injuries and do things they never thought they could do before.

  • You get to work in a small business. No corporate mandates or crazy arbitrary rules. You'll work with the owners and decision makers directly. So your opinion will always be considered and it matters!

  • You get to have a say. Once you are familiar with what's going on, you’ll be free to make suggestions and changes to help make things better.

  • Need to get in shape? You'll have unlimited access to our space and equipment and the accountability of your new super fitness accountability team of other coaches!

  • Group outings. This gym is truly a community. We regularly go out to celebrate life with the team and members.

  • Flexible schedule.

Have you ever heard the saying “you are the average of the five people you spend the most time with”?

Spend time with amazing people and you will become amazing, too.

Our team is made up of people who genuinely care about others, and we push each other to be better every day. We’ve decided a "regular job" isn't for us and pursue our passions at MouseTrap Fitness.

These are the kind of people you need in your life!

Interested?  Send us an email info@mousetrapfitness.com and answer the question “Why do you want to be a CrossFit Coach at MouseTrap Fitness?”.  Please include your availability and resume highlighting any relevant experience, certifications and references.  Note that you would be required to have or receive a CrossFit Level 1 before hire.

We look forward to hearing from you!

Yours in Health,

Ryan

Owner

MouseTrap Fitness

Knowing our limits

When I first started CrossFit, I was working out at the regular globo gym 5-7 days per week. I thought I would be able to do the same with CrossFit. I learned pretty quickly that we tend to get a lot more work done in a 60min CrossFit class coupled with the relatively high intensity of many of the workouts. Due to this I had to scale back to 3-4 CrossFit classes per week in the beginning.

Now I am back to the point where I can do 5-7x 60-120 minute CrossFit style workouts per week, but it has taken many years to gradually build to that place, and I learned a lot along the way about adjusting my intensity as needed and incorporating a lot of active recovery.

We have to listen to our bodies if we're going to be regular exercisers well into old age. Staying fit and active is super important, and recovery is one of the most important parts.

Active recovery can include things like:

Walking, swimming, jogging, hiking, biking, rowing, etc at an easy conversational pace.

Stretching, yoga, pilates, pre-hab/re-hab type exercises, massage and foam rolling, etc.

Sleep is so so important, as well as, paying attention to your hydration and nutrition.

If you are having a bad day mentally or physically, it is 100% ok to lower the weight or intensity in a workout, scale, modify or possibly take a complete rest day.

Be consistent, but be kind to yourself!

Ryan

Delicious Oats Recipe

One of my favorite, easy breakfasts or snacks:

1 cup plain rolled oats
2 cups water
Microwave for 4 min
Add 2 scoops of Beverly International UMP Graham Cracker protein
Add additional water, milk and possibly some other fruit for taste and texture

So quick, simple and delicious. Packed with complex carbs, fiber and protein.

Eating well doesn't have to be boring or taste bad - it just takes practice to find what works for each of us!

Tag us on instagram with some of your favorite healthy recipes!

Ryan

Inconsistent Eating

One of the most common eating pattern pitfalls that we see are the people that eat really well Monday - Friday, but then they go way overboard on the weekends.

Random Example

2300 calories per day allows you to maintain your weight. You want to lose 20 lbs. Your new goal is 1800 calories per day to create a 500 calorie deficit. Since there are about 3500 calories in a pound of fat, you should drop about 1 pound per week with this plan, which is a very sustainable and reasonable goal.

You're crushing it during the week and have been averaging 1750 cals Monday to Friday, but then Saturday and Sunday roll around. You feel like you deserve to "cheat" on the weekends since you're so good during the week. One to two days of bad eating won't matter if you're being so good for 5 days a week, right?

Well, "bad eating" is definitely relative, and for a lot of people that can easily look like 3,000-6,000 calories of sugary drinks, fatty foods, etc. Especially, if you're drinking those calories.

Let's say you started Saturday with a few 300 calorie donuts, grabbed an 800 calorie ice cream sundae at local summer festival then had 3x 8oz, 500 calorie margaritas with some friends. You ate your normal meals aside from this.

That would put you at 5,000 calories for Saturday. Imagine that Sunday brunch, wings and beers while watching the football game, then pizza dinner totals up to something similar.

Now your average daily calories for the week are

(1750 x 5 + 5000 x 2) / 7 = 2,679

This is almost 300 calories per day above your "maintenance" calorie level, meaning that you're actually likely to gain 0.6lbs per week.

Maybe this example sounds extreme, but we see it all the time. And maybe it doesn't look like that every weekend, but if it looks like that once in a while, and you're that person that just "can't seem to lose those last few pounds" then this is where those last few pounds live.

If you're at a healthy body weight and happy with those last few pounds, then by all means - live your best life and enjoy yourself!

But if you're not at a healthy or happy weight, and you're constantly struggling to shed the pounds then you have to take an honest look at these kinds of habits.

They really do make all the difference.

Need some advice or accountability? Talk to one of our coaches about nutrition coaching!

Ryan

What's your why?

What's your why?

You may have heard me ask this before. I revisit the idea often because I think that it's important to regularly remind ourselves of the reasons why we do the things that we do.

Why do you do whatever you do for work or school?

Why have you chosen to be with your significant other?

Why do you live where you live?

Why do you workout and eat healthy?

Thinking through those questions makes me appreciate those things even more, and it helps me to define my purpose and path forward.

If you have a good idea of why you're doing things then it's easier to set goals and figure out where you want to go from here.

So if you haven't stopped to think about these things in a while, take a moment today to refocus.

What's your why?

Coffee & Caffeine

Caffeine is awesome. However, it's one of the most powerful (legal) supplements in existence and we have to be careful not to over do it.

The American Heart Association recommends no more than 400mg of caffein per day. Some people are definitely more sensitive to it than others, and regular caffeine consumers will build up a tolerance just like with any drug (yes it is a drug!).

From a performance perspective, one of the coolest things about caffeine is that it has been shown to enhance both power and endurance sports.

Strength benefits include stronger muscle contractions.

Endurance benefits include increased time to exhaustion, lower rate of perceived exertion and increased glycogen sparing.

Of course we've all noticed the enhanced alertness, focus and reaction time.

Athletes across the board regularly use caffeine supplementation before training and events to enhance performance, but in addition to the long-term health concerns of chronic or excessive dosages, you also have to be wary of possible immediate negative effects if you're sensitive to caffeine. These possible effects include anxiety or the jitters, sleep problems, gastric distress, etc.

I personally like to use caffeine on an as needed basis so that i don't build up a tolerance to it and lose the benefits. If I'm really tired or going into an important competition then I'll probably give it a go, or if I'm just trying to enjoy a nice cup of joe - I love coffee. However, I try to avoid drinking it on the weekends or everyday.

As an alternative to coffee, I sometimes drink green tea, herbal teas or hot bone broth to get that same good feeling and some other health benefits of those alternative substances without intaking so much caffeine.

In summary, coffee and caffeine is dope - we love it, but approach it intelligently, and let us know if you have questions about caffeine or any other supplements or nutrition related questions!

Ryan

Sleep Hygiene

People often think that they make their gains in the gym. Of course you have put in the work in order to see results, but more is not always better.

We actually make gains when our bodies are resting and recovering from the gym, especially during sleep. Working out breaks our bodies down in a (hopefully) very controlled and purposeful way. Then sleep and recovery is when the body repairs and grows to come back stronger and fitter.

If your sleep or overall recovery isn't great then your workout performance, physique and overall health likely will suffer, as well.

Most of us have probably experienced the effects of a night of poor quality sleep or not enough sleep. Even worse, some of us have probably been unfortunate enough to have to burn the candle at both ends or battle insomnia so that we're surviving for an extended period of time on very little sleep.

I've had both extended periods of amazing sleep for 8-10 hours and extended periods of 2 hours per night for months on end so if you're struggling with it, I can empathize with you and I can attest to the negative effects such as:

- fatigue, reduced strength and endurance or poor work performance

- depression / anxiety

- lack of motivation

- irritability

- systemic inflammation (sore muscles and joints but also deeper stuff)

- foggy brain

- weight loss/gain

- food cravings or lack of appetite

These things are TERRIBLE, to deal with and it is especially frustrating if you can't figure out why you are struggling with sleep. If that is you, here are some tried and true tips for better sleep:

1) Go to bed and wake up as close to the same time each day as possible. Even on the weekends or vacations. This is tough for many, but probably the most effective tool which is why it's first. If that means you need a nap on the weekends, it is still better that you wake up early at your normal time and get your day started then come back and nap later.

2) Eliminate screen time (TV, phone, computers, etc) at least 1 hour prior to bed. The blue light disrupts your brain chemistry.

3) Keep your bedroom cool at 60-67 degrees.

4) Keep your bedroom dark - try blackout curtains, a mask, etc. Eliminate all light.

5) Keep it quiet - maybe earplugs if you can't get it quiet.

6) Avoid caffeine within 12 hours of bed time.

7) Avoid alcohol within 4 hours of bed time - night caps are a myth. Alcohol might help you fall asleep, but it prevents you from falling into certain kinds of sleep, and often leads to waking up without you even realizing it.

8) Avoid large meals or lots of water before bed.

9) Separate your space in bed from a restless partner or pets.

10) Try a meditative sleep app.

11) . Some find success with Magnesium supplementation or melatonin.

12) Go to bed early enough to get at least 8 hours.

13) Don't go to bed unless you're tired, if you can't fall asleep after 20 min then get back up, and use your bedroom only for sleep and sex.

14) . Last but not least, make sure you're getting enough exercise throughout the day so you feel tired at night. I like to do it early in the day because it disrupts my sleep if I do it later in the day.

If you've been struggling - give some of these things a try. Like I mentioned earlier, I've been there so I feel for you. Shoot me a message if you have any questions or want to vent about it!

Ryan

Bright Spot Friday

Bright Spot Friday

It's been a busy week in the box! I'm trying to knock out a lot of extra work before we leave for a week at the beach tomorrow. Super thankful this Friday to be able to take some time away from the day-to-day to spend the next week with friends.

Vacation is so important in life and fitness. It's a chance to reflect and take stock of where we've been, where we are at the moment, and where we plan to go in the future. The quality time with the people that we love reminds us why we do what we do in the first place.

And from a fitness perspective, it's a chance to go a bit easier, deload and not focus quite as strictly on tracking our food and workouts.

I'm fortunate in that my partner in life, Lacey, and many of my travel companions love to workout as much as I do so that we get to enjoy working out together most days even while on vacation.

Some of you hear "workout on vacation" and think we must be crazy, but for us, it is just a way of life. Even if we're eating, drinking and enjoying ourselves a bit more than usual, our bodies and our minds just don't feel right if we don't get our sweat sessions in. Moving around wakes us up, makes our joints feel better (motion is lotion - thanks for reminding me of that wonderful phrase Dan!) and gets all those positive hormones flowing so that we are able to enjoy our vacation even more than if we just lay around and do absolutely nothing.

Vacation is also a great time to get outside of our normal fitness box. We often drop-in to CrossFit boxes while traveling, but it's just as fun to go on a scenic hike/run, try a new yoga studio, etc. I'm going to bring a few dumbbells and bands with us on this road trip so that we can do some pretty versatile stuff there.

This vacation week - I'm going to use all of you guys as my accountability buddy, and I'll be posting our daily beach workouts to my IG @ryan.mcfadyen because if I know people might be expecting to see it then we'll be even more motivated to make sure we get it in each day!

This amazing community that we have here is full of people that want to live their best lives through fitness - if you're in a fitness rut, reach out to one of the coaches or to one of the other members and ask them to hold you accountable to show up for your workouts. Showing up is 90% of the battle!

We want to see your smiling faces in here each day!

What were your bright spots this week?

The Magic of Rep Ranges

When people first start resistance training or lifting weights, many people are told to try 1-3 sets of about 10 reps of an exercise for each major muscle group 2-3 times per week. Why? For the untrained / deconditioned or those just looking to hit the bare minimum amount of work required to achieve the health benefits of resistance training, this is a very simple plan to follow that will give them a ton of health benefits when compared to not training at all. The less complicated the plan, the more likely people are to stick to it, especially when pressed for time or if they don't like to exercise. They simply want to preserve the ability to do their activities of daily living into old age by maintaining bone density, balance, range of motion and modest levels of strength.

For some, that plan is all that they will ever want or need. However, for most of us, we're looking for more than the bare minimum benefits of strength training. We would like to see ongoing progress and continual improvement in our strength, ability or appearance. To see continual improvement, we have to regularly vary the stimulus. Our bodies are very good at adapting to the demands we place on them. The human body is an efficient organism. It will adapt to be able to do just enough to survive the demands regularly placed on it, but not too much because too much adaptation requires more resources and our bodies do not want to waste resources. It's a built in survival mechanism. So if you only do 3x10 for the rest of your life, your body will adapt to that and eventually you will see little to no progress.

How do we vary the stimulus in weight lifting? There are endless ways. Adjust the weight, the angle of action of the exercise, machines vs free weights, dumbbells vs barbells, range of motion or the rep range.

Today, I want to look at the rep range, and the slightly different response of your body to those different ranges.

3 Different Rep Ranges:

1-5 reps - Typically, this range will involve heavier weights of 85%+ of your 1 Rep Max. This results in increased mechanical stress on your muscles. Mechanical stress is one of the primary ways that we cause muscles to grow or get stronger. This range is highly effective at increasing power, strength and size of a muscle. Sometimes greater number of sets are used with lower rep ranges (maybe 5-10).

6-15 reps - Typically, this range will involve moderate loads of 65%-85%. This rep range and weight results in increased metabolic stress (think about "the burn"). Metabolic stress is the other primary way of increasing muscle size, and increased muscle size will also result in increased strength. Usually, a medium number of sets (maybe 3-5).

16+ reps - Typically, this range will involve lighter weights of less than 65%. This rep range and weight is not heavy enough to cause many of the positive benefits of mechanical or metabolic stress to an optimal degree in a way that the above reps and weight ranges do. This range is more effective for increasing local muscle endurance and usually fewer total sets are used (maybe 1-3 sets). There could also be some benefit for active recovery, increasing tendon health over time, etc with these lighter loads and increased reps.

So which of these ranges is correct or most effective? None of them alone is "the best". They each produce a lot of benefits, and training is most effective when it includes a variety of rep ranges over time.

Part of the definition of CrossFit is "constantly varied". This variety that we practice includes a variety of rep ranges. It helps to ensure that our workouts don't get boring, but it also helps to ensure that we are reaping the strength, hypertrophy and muscle endurance benefits of training in these different ranges.

While our daily classes look to optimize the training benefit in practically everything across broad time and modal domains, understanding these rep range differences is one of the many tools that allows our coaches to give people more specialized help in one-on-one personal training sessions based on what their current goals may be. Someone might need some extra work in certain areas if they are trying to pass a military fitness test, train for sports such as CrossFit, Olympic Weightlifting or Soccer or if someone is trying to get their first pull up.

So if you've been training on your own for a while, using the same reps, sets, exercises and weights then try some of these different rep ranges. You don't have to change a lot all at once, and that simple change could be just what you need to push you over your plateau.

Or better yet - come in and try a class with us!

It will be fun and will definitely keep your muscles adapting and guessing.

Static Stretching Is Underrated

Static Stretching Is Underrated

Over the years, people have gone back and forth about whether people should be doing static stretches, dynamic stretches, neither, both, before your workout, after your workout, etc. Like many things in health and fitness, it can get confusing.

However, there is a lot of evidence that static stretching after your workout when your muscles are already warm can go a long way toward aiding in recovery. I know that I have personally found this to be anecdotally true, and I typically try to fit in at least one 15 minute session of global, full body, gentle static stretches at some point throughout my day.

Some possible benefits:

- Reduced delayed onset muscle soreness (DOMS) & faster recovery.

- Better range of motion around stiff joints.

- Stress relief (physical and psychological).

- Reduced joint discomfort.

- Greater body awareness.

Contrary to popular belief, it is unlikely that your muscles will actually get longer, but you will teach your body and nervous system that it is ok to explore greater ranges of motion, and with consistent practice, this will allow you to move more freely through those end ranges.

So give it a try - start top to bottom and explore the muscles around each joint to try to restore full range of motion (neck, shoulders, elbows, wrists, each segment of your back, hips, knees and ankles). Move in ways that feel good. You may find some areas that you didn't even realize are tight and limiting you. Hold positions for at least 15-30 seconds.

If you're unsure how to stretch a particular area, ask one of our coaches!

Hydration Trick

It has been one heck of a hot summer!

If you've never tried this before, try weighing yourself before and after your workout. It's a common practice in many sports that practice in the heat. This is a great way to ensure that you're replacing the fluid you're losing during your workout.

How much water do you need to drink based on how much weight you lost? Look at it this way. One 8oz glass of water weighs about 0.5 lbs. So if I lose 3 lbs during my workout then I want to try to drink at least 6 glasses of water in order to replace the fluids lost in my sweat.

Obviously, drinking water and staying hydrated is very important. Not just during your workouts but before and after so that you recover well and are going into the next workout well hydrated.

Hydration also does not just mean water. We need a lot of electrolytes in order to maintain fluid balance. Otherwise, we will just pee out all that extra fluid.

The best way to make sure you are getting adequate electrolytes is to eat a variety of colorful fruits and vegetables (potatoes, dairy, etc also have a lot). They are chocked full of many electrolytes, as well as other potent vitamins and anti-oxidants.

If you are even a little bit dehydrated, you will not feel your best and your performance can suffer. So definitely take a look at this during these hot summer months, and let us know if you have any specific hydration or nutrition related questions!

Monday Morning Fitness RESET!

Another busy week is upon us. Hopefully, you're feeling refreshed after a relaxing, summer weekend, but we've all been there with that hectic summer schedule--so full of fun activities that sometimes we may even feel like we need a vacation from the vacation!

One way to stay sane and balanced during these busy times is to make sure that we don't lose track of our routines. Monday is always an opportunity to consciously decide how we want the week to go - we can hit snooze a dozen times, skip breakfast, drag ourselves into work feeling sorry for ourselves, dreading meetings, projects and upcoming deadlines.

Or we can hop out of bed, regardless of how we're feeling and decide that we're going to bring a smile to the day and positive attitude to our work, our families, friends and whatever else that we might have to tackle this week.

Motivation doesn't just come naturally. It comes from habits and discipline. Many of you may have heard the commencement speech by a great military leader by the name of Admiral William H. McRaven in which he says that one of the 10 most important lessons he learned from Navy Seal training was to start everyday by making his bed. This way he has already had at least one little accomplishment to start the day. Success, even little successes like making our bed first thing in the morning (or finishing a workout, meditating, preparing our meals for the day, etc), breeds additional success and motivation. It's a snowball effect.

Personally, I have learned from years of trial and error that my best days start with a workout - I tend to eat a better breakfast, manage my time better, have a better attitude, accomplish many more things and then sleep much better that night. Some people have more energy for their workouts mid day or at night. It doesn't matter when you do it. The best time for exercise is whenever you are most likely to do it. Once you figure out what time that is, try to make it a habit. Make a buddy in that class and hold each other accountable to getting into the gym. Text them a reminder the night before. Maybe you're feeling extra motivated, and they're a little down in the dumps. That text from you could be just what they need to stay on track. They'll surely return the favor at some point when you may not be at your best.

Moral of the story is that it's a new day, a new week and no matter what happened last week or what is happening in the week to come, if you can find a way to get your tail in the gym today then I guarantee that you're going to shake off some of that weekend rust and have a more productive next couple of days.

So lets all hit that reset button together today and bring our best selves to whatever challenges we face in the week ahead!

Ryan

Can Vitamin D Cure Depression?

It is estimated that as much as half the world, including more than 40% of Americans, have low levels of vitamin D (≤20 ng/mL). People with darker skin and people who seldom go unprotected under the sun are especially at risk.

Low levels of vitamin D have been associated with depression. The decrease in vitamin D production caused by reduced sunlight during the winter months may be a factor in seasonal affective disorder (SAD).

If your vitamin D levels are not low, supplementation isn’t likely to benefit your mood. If they are low, supplementation is more likely to help if you suffer from major depression.

If you suspect your vitamin D levels are low, you can have them assessed through a 25-hydroxyvitamin D blood test. Assessing your vitamin D levels twice in a year — in midsummer and midwinter, when there is the most and least sunlight — is an efficient way of estimating what your levels are around the year.

Knees hurt when running? CrossFit is great strength/CrossTraining!

A piece from Doug Kelsey on the strength required for running:

World class long distance runners are not built like sprinters.

But both are strong.

When they run, they seem light-footed, have a slight bounce in their step. Compare this to a runner who you can hear coming a hundred yards away because of how hard his feet hit the ground.

Runners who excel at their sport have, what I call, a strong “Suspension System”. And because of this, they minimize the risk of injury (they can’t eliminate it of course but can reduce the risk).

The Suspension System consists of muscle, connective tissue (fascia, tendons) and the joint surface (cartilage) of the ankle, knee, and hip.

When a muscle contracts, it produces a force within that muscle but the force spreads beyond the local attachments via the myofascial sling – fascial sheaths connecting muscles to each other as well as to tendons and bones.

A well developed biologic Suspension System is a tensegrity structure.

Tensegrity refers to the balanced tension among various members to create structural integrity. The tensegrity concept is used in architecture for bridges and buildings. The combined tension among cables and beams makes the structure remarkably strong yet lighter weight than steel beams.

Inadequate muscle strength creates an inadequate and imbalanced myofascial sling network and in turn, can overload the knee joint. For example, hip weakness is linked with knee pain.1)

If your knee hurts, there’s no question that strengthening the quadriceps muscle helps – if you can do it. One of the challenges with knee pain is that it often interferes with the strengthening of muscle since the force required to fatigue the muscle is often greater than what the knee joint can withstand.

But, the knee serves at the pleasure of the hip and foot (and you can argue that the trunk is in there too). You have to strengthen the entire chain for long-term success.

The next time you go for a run, check your “springiness”. If you find yourself lacking a bit of it, it likely means that some part of your Suspension System needs attention.

That’s all I have for now.

Thanks for reading.

DK