Hello Athletes, I hope you are doing well and safe. How are you doing? Could you share with me a highlight of your week ? We ordered pieces of furniture that would help us organize and accentuate our living room. We are excited! I want to share a recap from the education series on “Healthy Habits” that Coach Bryan presented to us on Wednesday night. Here it goes! He is going to host a Q&A session on Zoom tomorrow at 10:30am. Healthy Habits: How long are you going to wait before you demand the best of yourself? -Epictetus Let’s change the mindset from goals to systems Goals are focused on the outcome. System is focused on the process. Goal vs System You set a goal to lose weight. You go on a diet and lose 10 pounds...for now. If you don’t change your habits you default and gain the weight back again in a month. You establish better eating habits, so you never have to think about losing weight. Identity: Who do you want to be? Every action you take is a vote for the type of person you want to become. Small habits don’t transform your life overnight, but it establishes the person you want to be. Once you have adopted that identity you are not pursuing behavior change anymore, you are acting in alignment with the type of person you see yourself to be. Example of obtaining an identity vs. accomplishing a goal The goal is not to run a marathon, it is to become a runner. The goal is not to write a book, it is to become a writer. You are not CJP members, you are CJP athletes. True behavior change is really identity change. Don't break the chain: Consistency is key. Everyone makes mistakes. You are going to falter once. Never miss twice. “Rome wasn’t built in a day but they were laying bricks every hour.” How to form habits: Environment Design your environment to make it easier to get started. Often we assume habits are done because of how we feel about something. We often choose to do things simply because it’s in front of us, the environment is designed that way, sitting in a place that is tailored to a certain action. Tie a new habit to an old habit. “Stacking” Think of all the things you do every morning. Ex: I make coffee every morning. While the water is boiling I will meditate. Ex. I make coffee every morning. While it is brewing I will drink 8oz of water. Make the habits as small as possible so you don’t need to rely on motivation. The Power of Intention If something is important to you, then schedule it. Pick a date. Choose a place. Give your goals a time and a space to live. Implement intention. “During the next week I will partake in 20 minutes of vigorous exercise on (DAY) at (TIME) at/in (PLACE).” How long are you going to wait before you demand the best of yourself? -Epictetus Here is the challenge. Are you up for it? We will support you along the way. What is the Challenge? I AM EastieFit A 4-week challenge designed to help you to create healthy habits that will increase your quality of life and empower you to adopt an identity that will strengthen your connection to your mind, fitness, nutrition, and sleep. This is the chance to prove you are truly EastieFit! Who is the challenge for? This challenge is for current and past athletes (and coaches!) in the CrossFit Jeffries Point community, as well as friends, family, and neighbors that are new to CJP. The challenge is for those who are looking to take their well-being and fitness health to the next level. They are people who are not using this current situation as an excuse but rather as an opportunity to focus on their physical and mental health. This challenge is for those that want coaching and support to put their health first and to be held accountable for their actions. How does it work? Athletes will focus on ONE healthy habit per week and track success using the MyCoach app. Athletes will receive daily lessons, encouragement, resources, and messages through the MyCoach app. Points are awarded by successfully completing your daily habits, class attendance, and other tasks. Winners will be announced at the end of the challenge. Choose one new habit to perform each week. You may choose any category, or stay in one category (sleep, nutrition, mind) for the duration of the challenge. Rank your habits #1-4 by difficulty (1 is the easiest, 4 is the hardest) Habit #1 - May 4-10th Habit #1 and 2 - May 11th-17th Habit #1, 2, and 3 - May 18-24th Habit #1, 2, 3 and 4 - May 25th-31st. Here are the categories that you can choose from: I want to improve my sleep I will go to bed at the same time every night. I will wake up at the same time every day. I will turn off electronics one hour before bed every night. I will sleep in a cool room (62-66) every night. I will sleep in a dark room every night. I will stop drinking caffeine 8 hours before bedtime. I will stop drinking alcohol 8 hours before bedtime. I will take a shower every night before bed. I will perform at least 10 minutes of yoga before bed. I will perform at least 10 minutes of meditation before bed. I will keep the bedroom free from laptops and phones. I will eat my last meal at least 2 hours before bedtime. I want to improve my nutrition I will fill half of my plate with vegetables at every meal. I will eat a palm-sized portion of protein at every meal. I will drink only water with every meal. I will abstain from bread or grain products. I will abstain from alcohol. I will drink my coffee/tea without sugar. I will abstain from snacking throughout the day. I will abstain from dessert. I will only eat home-cooked meals every day. I will fast 16 hours a day. I will put my fork down between bites. I will take two breaths in between bites. I will eat meals without using my phone. I will eat meals without watching TV. I will brush my teeth immediately after each meal. I want to improve my mind I will not check my phone for the first hour of the day. I will not read/listen/watch the news. I will limit my social media to 15/30 minutes a day. I will make my bed immediately after waking. I will write 3 things I am grateful for each morning in a journal. I will perform at least 10 minutes of meditation each morning. I will perform at least 10 minutes of yoga every night. I will perform at least 10 minutes of yoga every morning. I will go outside for at least 20 minutes every day. I will get at least 20 minutes of physical activity every day. Example: Habit #1 - I will wake up at the same time every day. Habit #2 - I will take a shower every night before bed. Habit #3 - I will perform at least 10 minutes of yoga before bed. Habit #4 - I will turn off electronics one hour before bed every night. Here is our offer to support you while you build new habits and get closer to the person you want to be! HEALTHY HABITS CHALLENGE 28-Day I AM Eastie Fit Current Athletes Weekly lessons and resources to support your habits Accountability & coaching within MyCoach Weekly check-in with a coach Prizes $79 Early Bird Price: until Saturday 5/9/2020 28-Day I AM Eastie Fit New Athletes or Inactive (account on hold) Weekly lessons and resources to support your habits Accountability & coaching within MyCoach Weekly check-in with a coach Virtual gym membership for duration of program Prizes $129 Early Bird Price: unil Saturday 5/9/2020
Honestly, I was thinking it was going to be like the other CrossFit boxes I had been to before CJP. I thought I wasn’t going to last and that my first class was going to be a try out. I was surprised by how much commitment and effort the coaches put into each of us to make us better, a month try out turned out to be 3 years of continuous work. What started as a couple days a week turned out to be a life time commitment.
I was brought to CrossFit because of the functionality it provides for every challenge life versus just bodybuilding or power lifting. CrossFit forces you to break through mental barriers and past what you thought you physical or mental limit was.
We have something at CJP that I see and appreciate at every CrossFit gym I’ve ever vistied: a community of capable, caring judges and athletes of all shapes and sizes united under one goal of helping each other to get as fit as possible. That was my expectation when I showed up here on Day One (June 2015), and that perception hasn’t changed at all in the four years since.
