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Grocery Shopping Tips and Tricks !

The new year has begun and many of you are improving your health by incorporating healthy foods ! But if you are not really familiar with shopping for healthier options you might be staggering back into old habits which is no way to start things off right!

I am going to point you in the right direction to get you started off on the right foot ! Most of the time you just need to learn what you are looking for and then the rest is easy !

I know a few of us have had some trouble harnessing the power of our kip during our pull-ups. Here is a drill to help master the basic Beat Swing which will progress into a kipping pull-ups. The Beat swing  and the kip is about moving your torso forwards and backwards.

Have you ever found yourself wondering WHEN you should workout ? Is it better to work out in the morning or night? You certainly wouldn’t be alone because many people either “feel” better at a certain time of day but is there an optimal time to train for better results? As many studies have been conducted to try and figure out the optimal time for working out, when you’re practicing proper fitness, finding the right time to work out is crucial. Now it’s time to figure out what time is the best for you!

So if you are like me, I am a morning workout person! I function better, it’s now habit and my day doesn’t feel right if I have to wait to workout. Many people find morning workouts to be their preferred choice for a variety of reasons the most common reasons is that when you exercise in the morning, you get your workout out of the way. Science also backs up morning workouts in some regards, as morning exercise tends to increase your energy for the rest of the day. In fact, a morning workout is a lot like breakfast in that it gets your metabolism going. Simply put, you burn more calories all day long just from the sheer fact of exercising in the morning.One more reason to go with morning is that it’s been shown that people who work out in the morning are overall more likely to be consistent with their workouts.

Morning workouts certainly have their benefits. But plenty of people like to exercise at night as well, and surely science backs that up to some degree too. The real factor to consider is that consistency is key, no matter when you choose to work out. But studies have shown that different fitness goals are better achieved at certain parts of the day, and this is where working out later in the day comes into play.

So what if you like an afternoon workout ? Believe this fact, strength and endurance are both higher in the afternoon, while the likelihood of injuries is decreased. Exercising when body temperature is lowest, which is typically later in the day, around 4 or 5 p.m., results in improved performance and increased power. At this time of day, muscles are more flexible since your body is more warmed up than it is in the morning. Your reaction time is likely to be quicker, while heart rate and blood pressure are low. Protein synthesis peaks at this time of day, as well. Based on this, intense workouts such as weight training or hard cardio should take place during the late afternoon or evening.

It turns out that the question “Is it better to work out in the morning or night?” doesn’t exactly have an easy answer. You can workout in the morning or the night but it’s ultimately up to YOU and how you feel! The important thing to remember is that as long as you work out consistently and stay nutritionally focused  you’ll achieve your fitness goals in no time.

Wednesday Motivation cause I am usually so sore by Wednesday that I just want to lay in bed all day 🙂 Then I watch this and feel way better about workingout again!

Our lives are busy, hectic and full of stress. There are days when you just feel like you have the weight of the world on your shoulders and nothing seems to go as planned. What if you can start your day in a peaceful and mindful way before embarking on your day? What if this was the key to your happiness and how to deal with life’s stress?

Each and everyday we experience things that are both good and bad. However, it’s our reaction to these things that can change our perspective. If you start every day by diving  into being positive from within, you’re going to notice a big shift in what you see around you. Learn to start doing meditation  first thing every morning and it makes a huge difference in your day.

Here is a short dialogue to start with. First, set an intention for your day :

1. Say, “I am grateful for this day. As I begin a new day, I dwell in gratitude and ask for divine guidance.”
2. Now, set your intention for the day. What do you want to do today? And, more importantly, how do you want to feel for the day? (Happy, productive, healthy, energetic, calm…?) State your intention out loud: “I intend_____________________________.”
3. What do you choose to let go of as you begin this brand new day? (Guilt, feelings of unworthiness, worry, doubt, anger…?) Say out loud what baggage you are leaving behind, starting in this moment: “I am letting go of _______________________.”
4. Open your eyes to the room, ready to start your day.
5. Depending on the intention that I’ve set for the day, I’ll usually choose a mantra from the book A Course in Miraclesthat I’ll carry with me throughout the day. For example, if I have a negative feeling toward someone, I might use, “Love holds no grievances.” Or, if my intention for the day is simply to be productive and joyful, I’ll repeat to myself, “My happiness and my function here are one.”

If you have some time, go to this link for a quick 3 minute meditation to start your morning off right  !

http://www.mindbodygreen.com/0-23116/3-minute-mindful-practice-to-start-your-day.html 

The Throwdown is a competition designed EXCLUSIVELY for Beginner and Intermediate athletes only, so it’s perfect for those you who are newer to CrossFit.

Even if you are brand new to CrossFit, you are qualified to compete in this event! We have set explicit standards for each division, and the Beginner workouts will be all-inclusive.

If you can’t do a kipping pull-up, that’s ok! If you are still baffled by double unders, that’s ok too!

You will still be able to complete the workouts at this competition!

And yes you indeed will get a shirt for signing up. Free shirt and you get to participate in a fun event, heck yeah!

Cost: $50

CLICK HERE to get signed up now : )