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We all lead busy lives. If we are not careful, our fitness is sometimes the first thing to go and before you know it, we are feeling left with less energy. Here are five ways you can add fitness to your day:

1. Increase Physical “Work”

Technology has caused a major shift in the way humans live and has made physical activity an optional daily occurrence. Luckily, with a creative mindset, we can still take advantage of many events in our days that are ripe for the picking with good old fashioned labor. Try some of these challenges to increase your work capacity throughout the day:

• At the grocery store steer clear of the shopping cart.  Try to only use a basket (or two) to carry your food. As you navigate the aisles you’ll be improving your grip and building core strength with a bonus deadlift thrown in any time you set your basket down. By choosing to carry the items you will also develop awareness around what you’re purchasing. The bottom line, you get more fit and only the essentials make it home. Your inner hunter-gatherer will be proud!
• Park far away in the parking lot. It’s just as fast as driving up and down the lanes to get as close as possible.
• Take the Stairs. Every step counts and if you’re really motivated try throwing in some lunges.
• Leave the car in the garage.Take a new approach to your daily travel and try to walk or bike to work.

2. Stretch It Out (Every Chance You Get)

A terrific habit to build is to practice full range of motion and proper biomechanics in the daily activities you already do. How many times a day do you catch yourself hunched over, chin to chest with your neck craning to look into a screen. Focus on good posture with shoulders back and eyes gazing straight ahead. See how it affects your mood, confidence, and energy levels!

• While grabbing items off of a bottom shelf or cabinet, hold the bottom position of a squat and drive your knees out to the sides. Spending 10 minutes a day in the bottom of a squat can be life changing for your spine, hips, and knees!
• If you’re talking on the phone or typing at your computer incorporate ankle rolls at the same time. Rotate your foot at the ankle as if you were at the beach writing your name in the sand with your toes. Make sure to practice each letter of the alphabet.
• Driving to and from work? This is a great time to work on externally rotating your shoulders while sitting up tall with a proud chest.

3. Equalize The Sedentary Activities

Take advantage of time that doesn’t require movement to work postural muscles or build in fitness breaks. Alternating work and rest periods will increase metabolism and improve circulation. This can even be a great opportunity to develop your strength. By practicing strength daily you can make remarkable improvements in a short amount of time. Strength is a skill and the majority of initial gains in strength are due to neuromuscular adaptations to training.

• For office work or writing try a standing desk or treadmill desk.
• If you’re at home watching television try to practice push-ups, squats, or core exercises  during the commercial breaks. One popular method technique is called “grease the groove. The premise is simple, pick a movement you want to improve at and perform a set of the exercise with half of your maximal reps (eg. if your max number of pullups is 10, you will want to perform sets of 5). Rest at least 15 minutes between sets. Repeat as often as possible throughout your day.

4. Get Outside Every Day

Getting outdoors is the perfect chance to reset and reconnect with your body. Whether it’s a park you swing by on the way home from your work or stepping out on the back porch with your morning coffee making time for the outdoors is an essential. Moving outside requires us to apply our bodies to move in new and challenging ways. Some recommendations:

• Climb a tree, seriously when was the last time you did? Go now, you can thank me later…
• Walk or run barefoot. Connecting your feet with the dirt, grass, or sand feels great, allows full range of motion, and strengthens the feet.
• Find a rock, log, or another odd object to be your new “pet rock”. Take your new found pet on a walk and enjoy this new test of fitness.

5. Find A Community

One of the best ways to add fitness to your day is to surround yourself with people who care about their health. Positive social support has been proven to improve adherence to exercise and dietary habits. If you feel like you need help in achieving your health and fitness goals maybe joining a tribe of people on the same journey is the best way to add fitness to your day!

We have a new challenge for you. Guess what? It’s harder than any whole-food-eating, gallon-of-water-drinking, couch-to-5k challenge you’ve ever tried.  Not only that, but if you complete it successfully I promise you’ll never want to stop.  That’s why I’m challenging you to 1 month of restful nights sleep!

So why is that so hard? Because for some reason our culture idolizes the overworked, overtired, puffy eyed stories of grinding day in and day out with insufficient sleep. We seem to overvalue sacrifice and undervalue our bodies. Not only that, but many of is all forget what it feels like to operate as our 100% rested and ready to go. I promise that if you invest in your rest you’ll never want to go without it again.

Let’s dig in to some techniques to help us prepare for an awesome night’s sleep!

1. Optimize Your Environment

Do more of this:

• Make it dark

Our bodies sleep cycle is regulated by a hormone called Melatonin, produced in the Pineal gland. Melatonin is released as the day grows dark and tells our bodies to begin shutting down. Any exposure of our bodies to light will reduce the release of Melatonin and could potentially disrupt the sleep cycle. Try blackout curtains, removing any sources of light in the bedroom, or even a sleep mask to really turn out the lights!

• Turn down the thermostat

As drowsy as it makes us to sit by the fire, it actually isn’t ideal to be in a hot environment for a good night’s rest. According to Dr. Peter Attia, “the lowering of our body temperature at night is a cue for our brains that it’s time to go to sleep and increases the proportion of time we’re in delta-wave (translation: deep) sleep.” So what’s the ideal temperature? Most studies show that 68 degrees Fahrenheit is optimal for sleep.

Don’t do that!:

• Checking email before bed

Technology and sleep appear to be mortal enemies.  Staring at a screen make our bodies think we still need to be alert, active, and ready for action. AKA not drowsy, calm, or relaxed. Best practice: No screens in the bedroom. Turn off phones, computers, and television 30-60 minutes before bedtime to let your body know it’s time to shut down.

2. Smart Consumption

Do more of this:

• Eat protein before bed.

To ensure a restful night of sleep it is important to be aware of how we’re fueling our bodies throughout the day.  Some studies have shown that eating a high protein snack before bed resulted in significantly fewer wake episodes compared to carbohydrate based snacks or a placebo. Try a protein shake, a late night omelette, or some greek yogurt and peanut butter to fuel your slumber.

Don’t do that!

• Drink coffee after 12pm.

Caffeine can have seriously disrupting effects on your sleep.Try to avoid alcohol, tea, and any beverages that alter your state, dehydrate, or have you running to the bathroom in the middle of the night.

3. Develop a Routine:

Do more of this:

• Set a bedtime alarm.

We are creatures of habit and our routines have a profound effect on how our bodies behave. By scheduling out a bedtime routine each night our bodies will be primed for a great night of sleep. Try setting a bedtime alarm 8 or 9 hours before you wish to wake up. This is the cue to start your bedtime routine. Put your cellphone away, take care of your bathroom business, and settle down in bed with a fictional book or a journal to reflect on your day.

Pro tip: If you have a pet get them in a routine that helps you stay on track!

Don’t do that!:

• Wait until you’re tired.

Consistency is king when it comes to a good night’s sleep. If you want to wake up rested you have to exercise the discipline to shut down at a reasonable hour each night. Whether it’s turning off the TV or signing out of work emails, it has to be an active choice. If you continue to stimulate your mind, it won’t be able to recognize that it has to shut down for the night.

4. Use your physiology to unwind

Do more of this:

• Stimulate the parasympathetic nervous system

Our bodies respond to the environment and are always in one of two modes.

1. Sympathetic aka “Fight or Flight”
2. Parasympathetic aka “Rest and Digest”

We can hack our parasympathetic nervous system to initiate the healing benefits of our rest and digest state. Try taking a hot bath before bed, gently massaging or foam rolling your muscles, or practicing long slow deep breathing.

Don’t do that!:

• Strenuous Exercise

Exercise is incredible and will often help promote a deeper sleep. However don’t try to squeeze your workout in too close to bedtime. Training will ramp up your bodies Fight or Flight response and it may take some time to wind down after the fact. Try to wrap up your workout 2 hours before bed and you’ll be sleeping like a baby in no time.

Have you ever set a goal, and then had trouble accomplishing that goal?  I think we have all experienced that at one point in our lives. Goal setting can extend beyond the realm of physical fitness.  It could be financial, work, or social goals. If you have ever been frustrated with the inability to reach a goal, then I am going to provide some basic tips to help you set and reach obtainable goals.

First, you need to understand “why” you want to obtain a certain goal.  I often hear athletes tell me they want to compete in the CrossFit Games or make it to Regionals.  For the sake of this article I will use that goal as an example. Competing in the CrossFit Games is a lofty goal.  The question those athletes need to ask is “why?” Why do you want to compete at this level? Do you want to compete at this level for money, notoriety, or sponsorships?  Or do you want to complete at this level because you love your gym, the daily grind, pushing your body to its fullest potential?

Extrinsic motivation, like money or fame, is when we are motivated to perform to earn a reward or avoid some form of punishment.  Intrinsic motivation, like working out with friends, is personally rewarding and very sustainable long term. How does this look in a CrossFit gym?  People largely begin CrossFit for intrinsic reasons. They enjoy a team atmosphere, pushing their bodies to the limit, working toward a longer healthier life, but something happens to some people as they begin to improve their strength, conditioning, and skills.  Those people’s motivation turns to beating others in class workouts rather than simply striving to reach their full potential. The shift to extrinsic motivation is often short lived because the results are often out of your control. Friendly competition can be good, but how do you respond if you lose a workout?  Are you proud of your effort or are you disappointed in the result simply because of a score that was entered in Wodify? Take the same athlete that is truly setting goals because of intrinsic motivation. They may lose a workout in class, but they realize they improved in technique, score from the last time they performed the workout, cycled a barbell much better, or they gave the workout their absolute best effort.  That athlete can now take pride in their performance rather than disappointment because they worked to maximize their potential. This mentality is much more sustainable, and is most likely to improve an athlete’s performance long-term.

When we understand our why, then we can learn how to set obtainable goals.  These goals can extend well beyond the scope of the CrossFit athlete examples mentioned above.  These goals could be about general fitness, diet, finances, work, social, or any other goal that applies to you.    

So what advice do I have for goal setting?  You need to keep the number of goals small. Try not to set more than 3-5 total goals.  If we set too many goals, then it can become difficult to devote the time and energy required to accomplishing each goal.  Be very specific in your goal setting. For example, I want to increase my Front Squat by 15 pounds is very specific. A bad goal would be to set a goal to increase my strength.  This is too broad and open ended. Next, your goal needs to be measurable. How can you track success if it is not measurable? An example would be a goal to shave 20 seconds off of my Grace time.  A bad example would be setting a goal to have a fast Grace time. In this example what qualifies as fast? Is it the fastest athlete in the gym, or the times posted by past CrossFit Games champions?   Your goals should be realistic, but should still challenge you. They should put you slightly out of your comfort zone. This is where you need to be careful not to set a goal that is beyond common sense.  An example of a good goal might include completing your first muscle up by the end of the summer. A goal that may not be realistic for the same athlete might include completing the benchmark workout “Amanda” unbroken by the end of the summer when you still have not hit your first muscle up.  For reference “Amanda” is 9-7-5 Ring Muscle Ups and Barbell Snatch.

It is also important to set time frame to accomplish the goal.  Examples of this would be specific dates. This will give you a target to work toward each day.  Be careful not to set a date too far in the future. This will cause you to constantly be looking ahead rather than living and working toward your goals day to day.  The exception to this could be a serious medical condition or injury. In that example we may have specific dates set by medical professionals that could limit you from quickly targeting your goals.  In those instances, I would recommend setting smaller recovery goals to keep you motivated during that time frame.

I also highly recommend writing down your goals.  You should post your goals somewhere that you can see them daily.  Your goals could be posted on the bathroom mirror, on the front of the refrigerator, or on a sticky note in your office.  It is great to have a daily reminder about what you are working so hard to accomplish. It will keep things in perspective.  

The last tip is optional, but you should consider sharing your goals with a select few people you trust.  You want to choose people that you know will hold you accountable, but you also want people that will be positive and encouraging during your pursuit of the goal.  There should be no room for negative talk or discouraging comments. That type of thinking can carry over to your daily performance.

Every person has different goals and obstacles in their lives.  This article is designed to help you target your goals and establish a path toward accomplishing those goals.  If you are not sure how to attack some of your fitness goals beyond attending daily classes, then schedule a training session with one of the OPCF coaches of your choice.  Our coaches can sit down with you and help guide you on the proper path to accomplishing your goals.

Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of  summer… in 2012.

And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.

I can already hear the objections rising up so let me explain why.

You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.

“Strength does not come from winning. Your struggles develop your strengths.”

-Arnold Schwarzenegger

At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.

And life goes on.

And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.

Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.

You might think it’s too late (it’s not).

You might want to try, but feel that you strayed too far (you haven’t).

You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.

It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?  You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?

Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.

The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.

So what are you going to do?

Fitness trends come and go and most fall to the wayside for good reason. Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry have made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure these loose terms. If you want to change your body composition, there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do that and make a change, then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction, which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life. A comprehensive study of strength training has been proven to:

• Improve motor function
• Lower resting heart rate
• Increase stamina
• Prevent sarcopenia (age related muscle loss)
• Improve bone mineral density
• Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

4. You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?

Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

1. The participants exercised 2x/ week working to at least 80% of their peak strength.
2. The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. However, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

• Reduce backaches, constipation, bloating and swelling
• Boosted mood and energy levels
• Better sleep
• Prevent excess weight gain
• Maintain levels of muscle strength and endurance
• Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

Let’s face it, trying to find a personal trainer ranks up there with some of life’s most difficult decisions. Choosing a college…starting a family…what to watch on Netflix this weekend?

A good personal trainer should always be a good listener, explain why you are doing specific workouts/exercises and will always prescribe a plan that will help you reach your fitness goals. Daunting as it is to choose a trainer, there are a few key areas to help you start your search.

1. Experience

Experience is an important factor in choosing a trainer, but first you have to define the specific experience needed for YOU. Because a trainer has been “in the business” for years doesn’t mean they’ll know the area you’re looking to improve. Instead consider some other forms of experience:

• Look for experience showed by happy reference-able clients. Each trainer should have stories of past clients they helped.
• Ask yourself, has this trainer worked with people who look, act, or sound like me?
• Look for experience outside the fitness environment. This could mean a trainer who has proven success in business, academics, military service, or personal endeavors. Top performers tend to bring their work ethic and attitude to all areas of life.
• Look for shared experiences or similar backgrounds. A trainer who happens to be a mother of 3 children can offer invaluable experience to a new mother who is nervous about returning to training.

2. Knowledge

Experience can take many forms, but you want to make sure that your trainer is in fact knowledgeable. The best trainers are lifelong learners and their resume should speak to that. If you are having a hard time locating their credentials, it’s important to ask. Most trainers will open the floodgates about their inspirations and influences. Some leading questions could be:

• How did you start your fitness journey?
• What are your biggest influences in health and fitness?
• What certifications do you hold?
• Do you recommend any websites or articles where I could learn more?
• What systems or progressions do you use to help clients achieve their outcomes?

3. The 5 Chimps Theory

In zoology, you can predict the mood and behavior patterns of any chimp by which five chimps they hang out with the most. What does this have to do with choosing a trainer? It means find a trainer who you want to be like. Consider what personal characteristics would best help you on your fitness journey:

Do you need a trainer who is serious and intense? Or are they quirky and can always lighten your mood? Keep in mind that you aren’t selecting the trainer you WANT, but the trainer you NEED!

Once you feel that a trainer has a background that aligns with your goals it’s time to explore how they engage with you.

4. You’ll know how much they care!

The initial meeting is the perfect time to gauge your trainers level of caring. A good trainer takes interest in your needs and listens to your concerns. They inquire about your health and fitness background as well as relevant personal information. Expect questions about injuries, conditions, and athletic background as well.

The trainer/client relationship involves more than planning a workout routine. It involves building trust, addressing challenges, and working together towards a recognized goal. Now the trainer should set clear expectations for what you can expect from training. The approach they use should have a clear progression and benchmarks to track your progress along the way.

5. Persistence trumps Intensity

As author Derek Sivers says, “If more information was the answer, we’d all be billionaires with perfect abs.” Most people have an idea of what they SHOULD do, but generally struggle with what they WILL do. When you begin a new routine, adherence is key. For your first month or two, your trainer should be helping you develop habits around fitness and other healthy practices. When you choose a trainer consider the factors that will encourage your training as well as remove potential roadblocks.

• Is it a convenient commute to the gym or park?
• How often will you be able to meet? What times?
• Is this a price that I am able to pay for each month/week/session?
• Is this an environment that is safe and comfortable?

It’s easy to find an excuse why you shouldn’t call, but let’s face it, you’re still reading this for a reason. You’re reading because you care. Because you have a goal. Because you’re ready to do what it takes.

So instead of justifying why you can’t right now. Why it’s not a good time. Why next month would be better. Think about what your life would look like if today you made the choice that changed everything.

1. I won’t “fit” in.

When you show up to a CrossFit gym, you’ll find a different scene than the one you saw on television. Guess what else? You might be farther along in your fitness journey than other people attending the class…

It’s surprising, but one of the biggest factors keeping people from the gym is not being as fit as they want to be. What a catch-22! So, before you rule yourself out from being able to complete the Workout of the Day (or “WOD” in CrossFit lingo) let’s try to view the situation with fresh eyes.

As CrossFit has grown in popularity you’ve seen the well-muscled men and women of the CrossFit Games. As you watch them run, jump, and hoist tremendous weights overhead you think to yourself “I could never do that.”

So, what do you need to do? Try to reach out to a local CrossFit gym and see what it’s like. Like in the popular romantic comedy, Hitch, when the date doctor played by Will Smith teaches his client to move in for a kiss. The man moves in 90% of the distance and lets the woman come in for the final 10%. That’s where CrossFit is going to meet you. By opening the door, you will have access to a supportive and accepting community.

Your coach will help you “scale” to give a similar workout as those athletes on TV. The difference will be with lighter weights, shorter duration, or fewer repetitions. Everyone has unique strengths and weaknesses, but they are always there for each other. 

2. CrossFit will make me too big/bulky.

Getting too muscular is a common fear that many women have when they do deliberate strength training programs. Developing bigger muscles is a process called hypertrophy. Hypertrophy will occur with a consistent resistance training routine. Training volume, caloric consumption, and hormones all play an important role in the growth of new muscle. Any person you see that appears too muscular may spend as much time training as you do at your full-time job. With that said, it’s one piece of the puzzle and most likely won’t happen on accident.

Most athletes find they lose inches in all the right places even with increased muscle. Clothes fit better, they have a healthy appetite, and even look better naked! 

3. Don’t a lot of people who do CrossFit get injured?

Do people get injured participating in CrossFit. Yes.

People also get injured while jogging, moving furniture, walking their dogs, and shaving their legs in the shower. Injuries come from a lack of focus, preparation, or by not listening to our bodies. In fact, the injury incidence in CrossFit fits into a category with most other recreational training activities.

The functional movements used in CrossFit model the movements we complete in everyday life. Practicing fundamental movement patterns reduces the risk of injury and helps us become more confident and competent. A quick internet search will show you the tremendous success stories of individuals who have used CrossFit to overcome past injuries and debilitating diseases. 

4. CrossFit will make me worse at my sport.

If you have concerns, talk to a CrossFit gym who has trainers with experience in your sport of choice; football, baseball, triathlon, golf, and snowboarding athletes all can use the CrossFit method. CrossFit can support their sport with workouts built around the various stages of their competitive season.

CrossFit is “constantly varied functional movements performed at high intensity.” It is a system of general physical preparedness (GPP). Being more prepared can benefit all athletes as they adapt to and overcome the rigors of their sport.

CrossFit is also designed to increase work capacity. Moving loads that are heavier, moving them faster, or moving them farther are all examples of increased work capacity. A football player who can perform more work will be stronger on each play he participates in. Increased work capacity will help an individual and team succeed in any sport!