• Brentnie


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


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?

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


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!


Positive affirmations

Surround yourself with people who make you better

Look at failures as an opportunity to GROW


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