So, you want to get a better night's sleep? Here are a few tips to help you get there. Don't try and do everything all at once. One change at a time will help you and won't be overwhelming.
1. Workout during the day. Exercise improves your sleep quality and quantity. I know, you are busy, you are tired, there is no time. Please refer to my earlier posts - you just have to schedule it in. You might not "feel " like it, but it doesn't matter - MOVE YOUR BODY!
Prioritizing rest and recovery can help you to live a fantastic life. When you rest and sleep, you allow your brain to recharge and it improves your physical, mental and emotional health.
SLEEP - recover with your eyes closed. Throughout most of history, we were able to sync our sleep cycles with the sun. However, today we start and spend our day in front of screens. We usually are exposed to artificial light after the sun goes down as well. As a result, we are not sleeping enough. Lack of sleep increases rates of obesity, heart attack, stroke, cancer, depression and anxiety. You might not think it's a big deal in the moment, but lack of sleep can shorten your life.
HAPPY EASTER! The gym will be closed and we will be on a wild Easter Egg Hunt. Enjoy the day and the beautiful spring weather. I am super optimistic that next Easter we will be able to celebrate in larger groups without restrictions. Until then, stay safe and make new traditions and memories. See you at the gym tomorrow😀
EMAIL!! Okay, I am really going to age myself here, but did you know that I got my first e-mail account when I was in University? I didn't get a cell phone until I started working for a larger company and my boss was mortified that I didn't have one. He made me go get one, expense it and call him back with my number. He asked how I didn't have one and my response was simple, "I am just not that important that people need to get a hold of me 24/7". Fast forward 20 years, and I can not imagine life without that "connection".
If you have followed me for a while, you know that I love to read and listen to books while I am on the road. I just finished "The 5 Second Rule" by Mel Robbins. It was a good reminder and such great advice. If you haven't read it, the idea is that when you have an idea to act on it within 5 seconds before your brain shuts it down. To be clear, this is not for huge, life changing decision - no, those still require careful thought. This rule is great to be used for daily decisions and they may just end up changing your life.
Do you find that you "know" all the things that you need to do to improve your life/fitness/work/relationships/etc. but struggle to stay on track with the habits that are meant to get you there? You've read all the books and listened to the podcasts and you implement habits, but before long, you are off course and just surviving your life.
Do you over train? I am a huge fan of moving your body every single day, but not always to extreme fatigue. Over the years, we have learned a lot. We do CrossFit and we love it. When we first started, we had the mentality of just go hard every day in every WOD and no days off. We were sore all of the time. We learned that this might not be the smartest and you will see that as reflected in our programming.
In a time where we have more technology and more advancements to simplify our lives, it seems that we are more burnt out than ever. It's as though we feel like with every minute of extra time we create, we need to add in more work. I mean if you aren't husting, you are lazy, right? We are living in one of the best times in human history but we aren't leading the healthy and high performing lives that we should be.
We are super excited to be offering a 30 day healthy living challenge at the gym for the month of May. Tara will be working with 10 people to reach their goals. The cost is $99.00 and you can sign up at the gym or by emailing Tara directly at: yxenutrition@gmail.com. Be sure to book your spot today!
My name is Tara and I have been a member at 306 since December 2018. I joined with my daughter, Keela, as a way to spend time with her and get back into shape. I will be the first to admit that I was scared and intimidated as I had been active in the past, but not “crossfit active.” I am proud to attest that the morning of my first class, everyone was so supportive and accepting. They made me feel at home and as part of the 7 am Crossfit group…
I posted a little poem about a coach and thought it would be a good opportunity to give some insight into our coaching team.
This is Jason and he is the owner as well as Athletic Director and Head Coach at the gym. Jason has been passionate about sport for his whole entire life. He LOVES sport, playing them, learning them, watching them. He is the mastermind behind the incredible programming that helps you to be the fittest version of yourself.
COACH
Even when I said I can't
You said, I could
When I said, I won't,
You said, "do it"
Even when I said that I will lose
You said, go win
Even when I said I failed
You said, "well done"
Even when I said I don't believe in myself
You said, "I believe in you"
Thank-you Coach!
Difficult Roads often lead to beautiful destinations. It’s been tough, but we are tougher. We got this!
I love my gym, my box, my place to work out. I love walking in terrified and walking out accomplished. I love sweating until I am soaked and wearing callouses like a badge of honor on my hands, and leaving sweat angles on the floor...and man, do I LOVE those people there...
4 min AMRAP followed by 4 mins of rest x 4 rounds.
Each 4 min piece starts with DB snatches 50/35lbs, followed by T2Bs, and DUs
The rep count decreases in each 4 Min AMRAP.
Round 1 21,21,84
Round 2, 18,18,72
Round 3 15,15,60
Round 4 12,12,48
*Score is total reps each round. The goal is to average the same amount of reps in each 4 min piece.
