The 2021 CrossFit Open has Arrived

The 2021 CrossFit Open has Arrived

What makes CrossFit so beautiful is that everyone works out an affiliate box for different reasons.

Perhaps it’s so you can be healthier for yourself and for your family. Maybe you enjoy being part of a community. Or maybe you love competing with your friends. Nothing like a challenge.

But now we can take it up a few notches. It’s called The CrossFit Open, and it’s a global celebration of all the reasons we love doing CrossFit.

The 2021 CrossFit Open begins March 11th and registration is now LIVE! It’s a wildly popular international sporting event. In 2018, the event attracted a record 415,000 athletes.

Here’s how it works. The competition runs for three weeks, with a new workout released each Thursday. You must submit your performance by the following Monday, which is needed so you might advance to the next level.

The Open is for everyone irrespective of age, gender, or ability. Each event will have an RXd, scaled, foundations, and equipment-free variation. There are divisions for teens, masters, and adaptive athletes. Truly, no one is left behind.

You can tackle these workouts at RedLeaf (depending on COVID regulations in place at the time), from home, at a park, or anywhere with a flat surface.

The 2021 CrossFit Open has Arrived

Three Ways to Make 2021 a Great Year

A new year is like a painter starting with a fresh canvas. It’s hers to shape and perfect.

But as we look ahead, let’s also take time to reflect on our health and fitness journey on the 12 months just passed.

For those who were successful in 2020, Keep Going! Be proud of your accomplishments and lend a hand to someone else in your life that may need it.

For others, as we begin 2021, it’s time to remove all the challenges, obstacles, and excuses that have been in your way in 2020.

But where do we start? Here’s three sure-fire ways to make a change, your health and fitness journey:

1. You should start slow in January. Think of it as a month to build momentum on what’s to come. Start creating small habits you can integrate easily. Use the December Healthy Holiday Challenge habits as a start (posted on the @redleaf_fitness Instagram page).

2. Find a small win daily. Instead of tackling hard goals from the start, begin with accomplishing small goals and finding small wins every day.

Here is an outstanding method passed onto me from a friend who is a fan of James Clear. (His book Atomic Habits is on my list to read this year. WIN!)

“If you have a goal to start running in 2021, try chalking up small wins each day.

Start with just taking your shoes out of storage and placing them by the door. WIN.

Maybe for a few days or weeks you just look at them. WIN.

Perhaps one day you put them on. WIN. 

A week later you put them on and walk around in your house. WIN.

One morning with your shoes on, you decide to go out for a morning walk. WIN.

Slowly, this will get you running. Those small daily wins matter and will help you create habits to inch you towards your goals. “

3 – Write down your goals using pen and paper. Seeing your goals on paper helps immensely. It allows you to see what it is you really want to achieve.


Here are bonus ideas on modifying your diet that will in turn support your new fitness goals:

  • Eat vegetables with every meal.
  • Commit to drinking water with dinner.
  • Cook at least three homemade meals per week.
  • Drink less alcoholic drinks per week.
  • Eat less sugar.
  • Commit to drinking more water throughout the day.
  • Commit to doing a personal training session once a week with RedLeaf Fitness.
  • Stretch when you wake up, or before bed, or do it both times.
  • Aim to get 8-10k steps every day.

Happy New Year, Keep Going & wishing you all a fruitful 2021.

The 2021 CrossFit Open has Arrived

How To Get The Best Fitness at Home

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 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.

Goal-Oriented Athletes

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!

The 2021 CrossFit Open has Arrived

How to Get the Best Sleep of Your Life

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.