Take a second today to slow your pace and think about where you are right now. Take a deep breath and allow yourself to just be OK with where you are at that very second. Wipe all worrying thoughts and clean your slate for just a minute..........
How does that feel? Now go about the rest of your day.
Create a great day!
Post your favorite workout songs to Comments I could use some help!
Thanks!
Thanks!
Five Basic Steps To Quality Sleep
- Establish a healthy sleep pattern by getting to bed within 60 minutes of the same time each evening. Same rule goes for getting up in the morning. This is because physical repair of your body takes place between 10pm and 2am, and psychological repair between 2am and 6am.
- Give yourself a fighting chance to release sleep hormones by winding down for at least an hour before bed. No TV or computer! Instead, dim the lights, and quieten your mind. Try reading a book (not work related!), taking a bath, or just enjoying some relaxing music either alone or with someone else.
- While we’re on it, taking a bath around 90 minutes before sleep can help you to nod off. The rise in your body temperature, followed by a slow drop, will make you sleepy.
- Food high in tryptophan can help you to sleep. Try organic dairy, raw organic almonds, or some turkey for dinner.
- Stimulants such as coffee, alcohol or sugar are a big no-no in the evening. Even if you do fall asleep, these stimulants will prevent the proper release of melatonin and other sleep hormones. This will mean a poorer night’s rest, and a sluggish start the next day.
I caught the last half of Rocky II yesterday. Kind of corny but it always motivates me! Post to comments which Rocky is your favorite.
“But it ain’t how hard you hit; it’s about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That’s how winning is done. Now, if you know what you’re worth, then go out and get what you’re worth. But you gotta be willing to take the hit, and not pointing fingers saying you ain’t where you are because of him, or her, or anybody. Cowards do that and that ain’t you. You’re better than that!” ~ Rocky Balboa.
“But it ain’t how hard you hit; it’s about how hard you can get hit, and keep moving forward. How much you can take, and keep moving forward. That’s how winning is done. Now, if you know what you’re worth, then go out and get what you’re worth. But you gotta be willing to take the hit, and not pointing fingers saying you ain’t where you are because of him, or her, or anybody. Cowards do that and that ain’t you. You’re better than that!” ~ Rocky Balboa.
Create a great day!
re·sil·ience
noun \ri-ˈzil-yən(t)s\Definition of RESILIENCE
1: the capability of a strained body to recover its size and shape after deformation caused especially by compressive stress
2: an ability to recover from or adjust easily to misfortune or change
A Personal Strategy for Engaging and Building Your Resilience
Article from: UCSF University of San Francisco
Developing resilience is a personal journey. Individuals do not all react the same way to traumatic and stressful life events. An approach to building resilience that works for one person might not work for another. People use varying strategies with some variations that may reflect cultural differences. An individual’s culture might have an impact on how he or she communicates feelings and copes with adversity—for example, whether and how a person connects with significant others, including extended family members and community resources. With growing cultural diversity, the public has a greater access to a number of different approaches to building resilience. Some or many of the ways to build resilience discussed may be appropriate to consider in developing your personal strategy. Below are guidelines towards building your resilience:
- Take Care of Yourself—Pay attention to your own needs and feelings. Engage in activities that you enjoy and find relaxing. You should exercise regularly. Taking care of yourself helps to keep your mind and body primed to deal with situations that require resilience
- Establish and Maintain Connections—Good relationships with close family members, friends, and others are important. Accepting help and support from those who care about you and will listen to you strengthens resilience. Some people find that being active in civic groups, faith-based organizations, or other local groups provides social support and can help with reclaiming hope. Assisting others in their time of need also can benefit the helper.
- Monitor Your Exposure to Media Coverage of Violence—Staying informed of current events is important; however, avoid overindulging yourself and be able to note when you have heard (radio), seen (television), and read (newspaper) the same horrific story over and over again. Take needed breaks from the media.
- Avoid Viewing Problems as Impossible—You can’t change the fact that highly stressful events occur, but you can change how you interpret and respond to these events. Try looking beyond the present to how future circumstances may be a little better. Note any subtle ways in which you might already feel somewhat better as you deal with difficult situations.
- Accept Changes as Part of Life—Certain goals may no longer be attainable as a result of adverse situations. Accepting circumstances that cannot be changed can help you focus on circumstances that you can alter.
- Progress Towards Your Goal—Develop some realistic goals for yourself. Do something regularly—even if it seems like a small accomplishment, which enables you to move toward your goals. Instead of focusing on tasks that seem unachievable, ask yourself, “What’s one thing I know I can accomplish today that helps me move in the direction I want to go?”
- Take Clear Actions—Act on adverse situations as much as you can. Take decisive actions, rather than detaching completely from problems and stressors and wishing they would just go away.
- Maintain a Hopeful Outlook—Optimism is learned and nurtured over a period of time. An optimistic outlook enables you to expect that good things will happen in your life. Try visualizing what you want, rather than worrying about what you fear.
- Keep Things in Perspective and Avoid “Catastrophizing”—Even when facing very painful events, try to consider the stressful situation in a broader context, and keep a long-term perspective. Avoid blowing the event out of proportion, such as catastrophizing everything. Noted mental health researcher and clinician Aaron Beck describes “catastrophizing” as fortune telling, meaning you predict the future negatively without considering other, more likely outcomes. For example—"I’ll be so upset, I won’t be able to function at all.”
- Nurture a Positive View of Yourself—Developing confidence in your ability to solve problems and trusting your instincts helps build resilience.
- Engage in Opportunities of Self-Discovery—People often learn something about themselves and may find that they have grown in some respect as a result of their struggle with loss. Many people who have experienced tragedies and hardships have reported better relationships; a greater sense of personal strength even while feeling vulnerable; increased sense of self-worth; a more developed spirituality; and heightened appreciation for life.
- Team Workout 1 10:00am - 11:00am
- Women Workout 1 11:12am - 11:48am
- Men Workout 1 12:00pm - 12:48pm
- Team Workout 2 1:24pm - 2:24pm
- Women Workout 2 2:34pm - 3:34pm
- Men Workout 2 3:44pm - 4:44pm
Take some time today to do research on whatever you are interested in! Stay motivated and investigate things for yourself today!
Ask tough questions and investigate.
Always be real with your answers.
Take a look at this we all learned it in maybeee fifth grade science...
Keep it simple
Enjoy yourselves today.
Ask tough questions and investigate.
Always be real with your answers.
Take a look at this we all learned it in maybeee fifth grade science...
Keep it simple
Enjoy yourselves today.
I love Mac Nuts by themselves so this is totally going to be my next mac nut adventure! Here you go, I got this from Paleo Diet Lifestyle.
Macadamia nut hummus
Yields about 1 3/4 cups
Macadamia nuts are probably the healthiest nuts available because of their high monounsaturated and low polyunsaturated fat content as well as their low levels of anti-nutrients. They can thus be enjoyed without guilt. This hummus recipe is great with anything where you would normally use regular hummus or Baba Ghanoush.
Ingredients
- 1 1/2 cups macadamia nuts, coarsely chopped;
- 2 tbsp lemon juice;
- 2 tbsp olive oil;
- 1 clove garlic;
- About 1/2 tsp sea salt;
Preparation
- Place the nuts, lemon juice, olive oil and garlic in a food processor or high-performance blender and process to breakup the nuts somewhat. Add the sea salt.
- Add about 1/2 cup water and process again until smooth. Add more water of the mixture is too thick.
- Taste for seasoning and add more lemon juice or sea salt if needed.
- Place in the refrigerator to chill for about 30 minutes before enjoying.
I have recently been asking myself questions about where I am and what I'm doing with my time and energy. As a Coach at a CrossFit gym I love attempting to understand what everyone's purpose is when they walk through the door. I get to meet new people all the time and everyone has a reason or a goal when they walk into our facility. Coaching people is my passion and it is amazing to see people make progress and watch their reason or purpose be practiced. I have learned a lot as a Coach, I feel like every time I see someone move, have a conversation with them, or watch them succeed or fail there is a lesson with information spilling out all over.
There are so many purposes and every single one is just as important as the next! If you get off work and use exercise as a stress reliever to clear your head, do it! that's awesome! If you know you want to live a healthy longer life and maybe learn how to snatch a barbell bam! Sweetness! If you make a decision to dedicate yourself to always try to do better and build your fitness level to see what your true potential as an athlete is, then own it!! My point is sometimes a purpose is hard to label, it all depends on what the goal is. Often times I'll get asked a question about fitness or nutrition and cannot answer the question without asking the person what their purpose is. I love the conversation because sometimes people have overlooked it themselves and it challenges everyone to ask themselves a very interesting question. Take a look guys and see where you stand and ask yourself the question what is the purpose of me doing this and then build from there! If you don't have a focused purpose it is easy to get frustrated with yourself or with what you are doing. Having a focused purpose gives you a direction and an end result to shoot for.
So like I said I love being a Coach and watching people progress (there is no better thing for me). I just want to challenge people to understand their purpose and change it if you aren't happy with it. Remember it is 100% alright if your purpose is to come move and chat it up with the other people at the gym!! Purposes are different for everyone and they are all amazing in their own way! Just know that as Coaches we will try to get the best out of you every day! We are here to help people work toward their purpose and even help someone understand what it is they are working towards. If you get a chance to read this, post something to comments that you are working toward, it doesn't have to be fitness related.
Everyday is a great day!
Matt B.
