• Brentnie

BEYOND the FOOD

Travel/Home WOD

3 Rounds For Time:

Run 800m 50 Air Squats



SLEEP - 7-9 hours per night, measure quantity and quality


Steps to Improve Sleep:

Reduce artificial (blue) light 2+ hours before bed and in your room

Cold and dark room for sleeping

No food or drink within 2 hours of bed time (especially no alcohol)

Dim lights in evening

Eat your carbs with dinner

Exercise and get plenty of sunlight during the day (camping!)



STRESS - “I can’t turn off my brain” using your electronics makes this worse


Switch back to parasympathetic nervous system VS sympathetic


*ROM WOD


MEDITATION - try guided meditation and start with 5-10 min

SHAVASANA - just breathe

READ!



EXERCISE - get in Committed Club!


Why does exercise allow us to sleep better and feel better?


Neuroendocrine Response

Reduces stress and anxiety (best anti-depressant on planet)

Production/Release of hormones (testosterone, HGH, IGHF-1, Insulin, glucagon, cortisol, and adrenaline THE MORE TISSUE YOUR ENGAGE, THE MORE HORMONES YOU GET

Body temperature regulation

Improves confidence, more social interaction, healthy coping


RECOVERY -


Take days off!

Get enough good sleep

Eat to support health and muscle repair

Self treatment (salt baths, STEM, float tanks, compression, mobility)

Use a professional (massage, chiropractor, stretching)


MINDSET - how do you choose to live? A positive mindset will go along way, so SMILE and LAUGH a lot!


Journal

Positive affirmations

Surround yourself with people who make you better

Look at failures as an opportunity to GROW




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