BEYOND the FOOD
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
MEDITATION - try guided meditation and start with 5-10 min
SHAVASANA - just breathe
EXERCISE - get in Committed Club!
Why does exercise allow us to sleep better and feel better?
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
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!
Surround yourself with people who make you better
Look at failures as an opportunity to GROW