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Top 3 things to get in the best shape of your life

Why we need too sleep?

Adults need an average of 8 hours of sleep per night with the adequate range being between 7-9 hours. Everyone knows this, right? ๐Ÿ‘๐Ÿผ
This is what happens to your body when you don’t get enough sleep ๐Ÿค•
โŒhigher risk of injury
โŒincreases “fight or flight” response
โŒincreases cravings for sugar
Long term effects include:
โŒincreased risk of Metabolic and/or Endocrine disorders
โŒincreases risk of Alzheimer’s
โŒweight gain

To name a few...โœ๐Ÿผ
Getting adequate sleep needs to be prioritized. Here are some ways to ensure you get a restful night’s sleep:
โœ…turn off electronics 30 mins before bedtime โœ…use blue light blocking apps or glasses 1 hour before bedtime
โœ…set a nighttime routine
โœ…avoid eating large meals before bed
โœ…avoid alcohol consumption
โœ…keep your bedroom cool (optimally ~65degrees)
Repost from @drsara_dc ๐Ÿ’ก


Train with good technique 

The first and most important component of beginning CrossFit is to follow our charter of mechanics, consistency, and then intensity.

Mechanics refers to technique—your ability to move properly through our core movements. For us, this means moving yourself and external objects in the most ๐—ฒ๐—ณ๐—ณ๐—ถ๐—ฐ๐—ถ๐—ฒ๐—ป๐˜, ๐—ฒ๐—ณ๐—ณ๐—ฒ๐—ฐ๐˜๐—ถ๐˜ƒ๐—ฒ, ๐—ฎ๐—ป๐—ฑ ๐˜€๐—ฎ๐—ณ๐—ฒ manner possible.
As coaches, it is our duty to promote good technique at all costs, being strong doesn’t mean much if you can’t move well.

The reason why weightlifting and powerlifting have such low injury rates compared to popular sports like football and soccer is because technique is such a high priority. Every day they work tirelessly to perfect the quality of their movement. This is how the best are able to lift tremendous weight and have ๐—น๐—ผ๐—ป๐—ด๐—ฒ๐˜ƒ๐—ถ๐˜๐˜† in their athletic career.
Poor technique sets the athlete up for injury. This often means we need to decrease the weight on the bar until the movement quality improves. You don’t always need to stop training, but you NEED to stop pushing heavy weight. This means working on technique with lighter weight while you use individualized corrective exercises to ๐—ถ๐—บ๐—ฝ๐—ฟ๐—ผ๐˜ƒ๐—ฒ ๐˜„๐—ฒ๐—ฎ๐—ธ ๐—ฝ๐—ผ๐—ถ๐—ป๐˜๐˜€ in mobility and coordination.

Lifting heavy weights poorly will make you stronger. However, it will make you stronger in the wrong way by reinforcing poor technique. Remember that it doesn’t matter how MUCH you can lift, if you can’t lift it in the most ๐—ฒ๐—ณ๐—ณ๐—ถ๐—ฐ๐—ถ๐—ฒ๐—ป๐˜, ๐—ฒ๐—ณ๐—ณ๐—ฒ๐—ฐ๐˜๐—ถ๐˜ƒ๐—ฒ, ๐—ฎ๐—ป๐—ฑ ๐˜€๐—ฎ๐—ณ๐—ฒ manner possible.


Eat to perform

We chronically see two types of malnutrition with new athletes; many are eating too few calories to support CrossFit training, and many are eating too many carbohydrates which will promote the accumulation of body fat. Nutrition can help support not only your training in the gym but also how well you sleep, stress regulation, and your relationships with yourself and others. The CrossFit prescription for nutrition is:

Eat meat and vegetables, nuts and seeds, some fruit, little starch, and NO sugar.

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