RedLeaf Fitness, after careful consideration, has decided to embrace the CrossFit brand again, believing the changes promised by the new management team mean we can resume the journey with all its original promise.(more…)
Here we go again. The gym is closed, and it feels like we are back to ground zero.
Except this time we face new challenges – it’s the holiday season, it’s cold outside, and our days have less sunlight.
What does this mean for us? It means we need to Keep Going, take our fitness home, and make it a priority.
Here are my four tips when working out from home.
1 – Schedule it In Stone
Set up a schedule and insert a time for your workout. Whether it’s for 20 minutes, or one hour, mark it in, and ensure that the time slot is now blocked off. Don’t let any meetings or tasks compete with that spot.
2 – Tools You Will Need
Great news, your body is your first tool! The number of exercises and the intensity you can accomplish using your own body weight is unlimited.
Yet you may still want to add some equipment to boost your workout. My recommendations to start are: light weights (dumbbell or kettlebell), a jump rope, and a medium resistance band.
If you are an active member of RedLeaf Fitness, you can email Coach Michelle at firstname.lastname@example.org to have that set up for you.
3 – A Space for Fitness
Ideally you don’t want to workout in the same area where you have your virtual office. Instead, consider a popup gym in a spare room, or an area used less frequently. Then it becomes a special area for getting fit and healthy. This is a space where once you enter you can tell yourself: “It’s go time!”
4 – Movement Snacks Are a Thing
Movement snacks are small breaks during the day, say one to five minutes long, where you get up from your chair and move your limbs. This can be a stretch or a couple of exercises.
An example of this would be interlocking your fingers behind your low back and opening up the chest for 30 seconds. Or, perform 20 stand-and-sit movements, like a squat, from your chair or couch.
With this, it’s time to decide whether you are goal-oriented or someone who needs accountability. This is especially important to ensure you Keep Going despite feeling unmotivated.
If you’re someone who is motivated by a challenge, this is the perfect time to re-evaluate your goals to see what you can accomplish to keep moving the needle.
What goal will you set to get you out of bed to hit your gym? Or, what do you need to get your workout in after a long day of work?
When establishing your goal, ensure it is SMART. That is, make sure your goal is Specific, Measurable, Attainable, Realistic and Timely. If you need help tailoring your goal, reach out to one of the coaches at RedLeaf Fitness who will be over the moon to guide you.
Accountability and You
If you’re someone that needs accountability. We are here for you! With RedLeaf Zoom or RedLeaf Zoom Personal Training, you can make an appointment today to ensure you reach or exceed your fitness goals. Inquire today and let’s keep you on track toward your fitness and health goals.
Happy Holidays from Coach Sam!
A Strategy for Long Term Success
The secret to seeing real and sustainable long-term changes in your body is this: strive to be consistently imperfect!
We, your coaches, are asking you to ditch the idea that you need to be perfect in order to see results. Hear us when we say that being consistently imperfect over time is infinitely better than being absolutely perfect for the next thirty days.
We are asking you to be consistent most of the time, for a long time. Be consistent in your habits and understand that changes in body composition doesn’t happen after a seven-day juice cleanse or a 30-day detox. The changes you want won’t happen by cutting out alcohol, caffeine, or carbs for a week. They happen slowly, over months and years from small but steady changes in certain habits.
Where the Magic Happens
Creating good habits could include having a drink a few times a month rather than a few each night. Or try eating healthy, real food six and a half out of seven days a week, and working out for 20-30 minutes most days.
And you can’t beat prioritizing your sleep even when things are crazy, hectic and stressful, instead of staying up late to binge watch Netflix or cram in extra work.
When we have established habits to fall back on, the ones we do day in and day out, you will really see changes. That’s where the magic is.
So when you think of the abs you want, or the muscles you know are there but aren’t quite visible to the world yet, understand that it is time to forget the idea of being perfect, of being “all in.” Understand that what you do for seven, 15, or 30 days isn’t going to move the needle over the course of your life.
It’s what you do day in and day out over the next few years that will set you up for the you that you are working so hard to see.
And KEEP GOING
So when I say I want you to be consistently imperfect, think of it as a weight being lifted, as a welcomed reality check that you don’t need to be perfect every day. You just need to keep at it. Focus on making minor changes that you can hold on to for one, two, maybe even three years before you really see the difference.
Let go of the idea that results should come right away and find value and comfort in the process. Overnight results are fleeting, and the ones that take time are the ones we hold on to. Let’s adjust our timeline, refocus our intentions, and find joy in the journey.
Forget about being perfect! Strive to be consistent—to be imperfectly moving in the right direction, and to find success along the way.
Do you get the recommended seven to nine hours of sleep per night?
Do you get quality shuteye?
If the answer is no to either of those questions, read on.
It’s been said that the best bridge between despair and hope is a good night’s sleep. That’s because sleep plays a vital role in our well-being. Getting quality nighttime rest enhances your mental and physical health, overall safety, and quality of life.
Six Reasons Why We Need Better Sleep
1. Learning and memory. During sleep, your brain takes experiences from your day and commits them to long-term memory in a process called memory consolidation.
2. Metabolism and weight. Chronic sleep deprivation can cause weight gain by affecting the way our body stores carbohydrates and manages hormones.
3. Safety. A lack of sleep makes you drowsy during the day, impairing decision making on the job, while driving, and during other activities.
4. Mood. Sleep deprivation may cause irritability, impatience, moodiness and inability to concentrate, which may leave you too tired to do things you enjoy.
5. Cardiovascular Health. Studies link sleep disorders to hypertension, an increase in stress hormones, and an irregular heartbeat.
6. Disease. Sleep deprivation impairs immune function and increases the risk for a myriad of diseases.
Six Ways to Improve
Want to hack your sleep regimen? Try these ideas:
1. Stick to the same sleep schedule seven days a week.
2. A conducive sleep environment. Keep the bedroom cool, free from noise, and free from any light. Consider black-out curtains, eye masks, ear plugs, white noise machines, humidifiers, fans, and other devices.
3. Make sure you have a comfortable mattress and pillows. Quality mattresses last up to 10 years, but after that they need replacing.
4. Manage your circadian rhythm by enjoying sunlight in the morning by avoiding bright lights in the evening. Consider blue light glasses after 7 PM if you use your phone, television, or a computer in the evening.
5. Avoid alcohol, cigarettes, heavy meals, caffeine, and drinking lots of fluid near bedtime. These can all disrupt your sleep.
6. Wind down before bed. Read, stretch or meditate in the last half hour before bed.
Other Great Tips
1. If you can’t fall asleep after laying in bed for a while, go to another room and do something relaxing until you feel tired again.
2. Only use your bed for sleep and sex, which strengthens the association between bed and sleep. Avoid using electronic devices in your bedroom.
3. Use a sleep diary to evaluate patterns or problems affecting your bedtime routine.
4. Avoid naps during the day and exercise daily to help burnoff excess energy.
If you still have trouble sleeping, don’t give up. Keep Going! And don’t hesitate to talk to a doctor or a sleep expert.
It’s been a long and challenging eight months, hasn’t it? The pandemic has been unpredictable, frustrating, and discouraging. And on top of everything going on in your world, sometimes it’s been too much.
And then the gym opened! You were feeling ready to get back in until you realized that all of a sudden it’s been eight months since you:
* Consistently used a barbell or practiced your pull ups.
* Ditto for being motivated to eat well and prioritize your sleep.
And you have long since realized that additional stress has crept its way into your daily vibe and you no longer feel quite like yourself.
If this sounds familiar, don’t worry, it does for me too.
And here we find ourselves in a tough position. The thing that helped you manage your stress, motivated you to eat well, and prioritize yourself more—the elements that brought you closer to feeling your best—now feels like it is receding, or is just too far away. It’s like you are starting all over again.
But here’s a secret: all that work you did way back when has, believe it or not, made you very well equipped to handle these challenges.
You know what it feels like to walk into the gym for the first time, not knowing if you are ready.
You know exactly what it feels like to have the people around you seem so much stronger and fitter than you are. And you know what it feels like to look in the mirror and believe you are far away from the person you want to be.
But you didn’t give into those fears. And that means you also know what it feels like to be welcomed by complete strangers who want nothing more than to share space with you and help you succeed.
It means that you also know what it’s like to discover you are already infinitely stronger and fitter than you ever thought possible! And you know the joy of finding out that the changes you committed to are finally starting to add up. You realize you are getting in the best shape of your life.
So I want to remind you that you have been here before. You’ve done this, and I promise you can do it again. And if it feels too big or that too much time has passed, just remember what brought you through the door the first time.
To those who think they can’t: you can. You’ve already proven it. Just Keep Going.