If you happened to be strolling around downtown on the weekends, I’m sure you’ve noticed all the tents set up along Capitol Street. The outdoor dining set ups at the restaurants around town have been in response to COVID-19 but have turned out to be a really enjoyable consequence! If you haven’t taken advantage of some al fresco dining, I’d highly recommend the fresh air option - but only between the hours of 10 a.m. and 6 p.m.!
What I’m talking about is intermittent fasting! Particularly, the 16/8 method: only eating during an 8-hour period each day, and fasting for 16 hours.
Why should you fast? Most people I know who do intermittent fasting do it for weight loss / weight control. There are some who swear it works better than any diet they’ve tried. Some studies show that it can also have powerful benefits for your body and brain, such as changing the function of cells, genes and hormones for improved health, reducing oxidative stress and inflammation in the body, and lowering the risk of Type-2 diabetes.
The great thing about 16/8 intermittent fasting is that you don’t have to think about it. You just set your 8 hours that best fit your schedule and only eat during those hours. I’ve been doing it for a couple of years. I begin fasting at 7 p.m., and eat my first meal of the day at 11 a.m. There are no rules or off-limits foods, but obviously the healthier you eat, the better your results.
There are ways to get the most out of your fasting plan. Incorporate some of the previous weeks’ challenges such as:
So challenge yourself this week to work out a dining schedule. Whether it’s 2 meals or 3 meals, just make sure you start and finish in that 8-hour window. Shoot us an email at the end of the week to let us know how it worked for you!
We are cleansing our bodies of harmful sugar toxins, we are deep/mindful breathing and we are hydrating! Now let’s focus on invigorating and rejuvenating with some great quality sleep!
Doctors and health literature preach that adults optimally need 7-8 hours of sleep every night, and simply lying in your bed from 10-6 isn’t what they’re talking about. I’m talking about 7-8 hours of GOOD QUALITY sleep to operate at top performance.
We all know how it feels to be sleep deprived - sluggish and grouchy. When you’ve squeezed in a couple of good nights you feel like a new person! Some of the most touted benefits of good quality sleep include:
Getting a really good night’s sleep takes a little effort and even some planning, but get a routine going and you’ll be counting your lucky stars. Here are some tips on how to improve your quality of sleep:
If you get in bed and sleep just won’t come, try Week #2’s deep breathing 4-7-8 technique. Sometimes the stress of the day just needs a release. If deep breathing doesn’t work, get up, go to a different room and read a bit. When your eyelids start getting heavy, crawl back between those sheets and let the darkness take you. Sweet dreams, my friends!
Have you ever been berry picking? You cannot claim to be a true West Virginian if you’ve never been berry picking! You can spot blackberries growing in the wild near just about any campground. If you prefer a little more cultivated experience head down to Shady Oaks Farm in Poca - raspberries are ready starting in August. Whether you pick them or buy them at the grocery, you know what’s so awesome about berries? You can eat them during the no-sugar-for-a-week challenge!
So here it is for this week (or month): Say NO to sugar!
One of the biggest health sabotagers is inflammation, and sugar is one of the worst triggers of inflammation in our bodies. Inflammation leads to all those metabolic disorders that are so prevalent in society such as arthritis, autoimmune diseases, cancer, heart disease, obesity, diabetes, Alzheimer’s and dementia. Especially in times of a worldwide pandemic, your greatest weapon is your good health. So why not do everything you can to attain it?!
This week (or month) try to stick to WHOLE FOODS. Berries, vegetables, nuts, seafood and meats. Keep in mind, sugar is not just found in the obvious donut, candy bars and cookies. It is hiding out where you least expect it - in everything from dressings and sauces to whole grain bread. Look for ingredients that end in “ose” - if you see it, avoid it! If you stick to whole foods and completely avoid processed ones, the work will be done for you. What about complex carbs? Well even those turn to sugar unfortunately. More slowly than simple carbs, but if you are trying to severely limit your sugar intake, then stay away from those, too. If you must have some carbs, try to stay with those on the low glycemic index such as quinoa, steel cut oats and lentils. As for drinks, clearly no soft drinks or McDonalds sweet tea!
Be prepared! Giving up sugar is no easy task. Sugar has an addictive quality and you will likely feel withdrawal symptoms for several days. Going cold turkey is the best way to get through it quickly. Once you get through the withdrawal phase you will feel FANTASTIC! Two things that are recommended for combating sugar withdrawal symptoms are exercising and drinking more water. So keep up those 64 daily ounces and we’ll see you at the box!
Does stress ever overwhelm you to the point where you feel like you are spinning out of control? https://youtu.be/LIQ4kWqmvME
I think we all have those moments! This week we are going to turn our focus on managing stress through BREATHING.
Stress plays major havoc on our bodies mentally and physically. Learning ways to manage daily stress can have an impact. A simple way to bring yourself in check is by focused breathing. Nothing complicated here! Focused breathing can be done anywhere, anytime of the day and only takes a few minutes. In addition to decreasing stress, focused breathing can also:
There are people who make a career out of teaching people to breathe. I have no formal training on breathing techniques but I have found two that are easy to work into daily life and are quite effective. The first one is a technique I use on nights when I’m having trouble falling asleep. You know how it goes - you’re laying in bed with your heart pounding out of your chest because of a looming deadline, you forgot to do something that day, you sent a text without a smile emoji, you hurt a friend’s feelings back in the third grade - the list goes on and on! But the bottom line is, you aren’t going to sleep anytime soon. On those nights I do the 4-7-8 technique.
The 4-7-8 technique is simply taking a deep breath in through the nose for 4 seconds, holding it for 7 seconds and exhaling through the mouth for a count of 8. Try it for 6 full breaths. On your exhale, think of releasing all the tension of the day. If crazy thoughts return after 6 breaths, go back to your focused breathing. The 4-7-8 of course isn’t limited to bedtime. This can be helpful throughout your day anytime you are feeling a wave of stress or a stress headache coming on.
The other simple technique is the 4 by 4: inhale through the nose for a count of 4 and an exhale through the nose for a count of 4 for 6-8 breaths. You can increase the count both ways up to 8 seconds. Whatever count you use, the important thing is that you are getting your lungs nice and full of O2!
You know it’s good to do it, but how do you remember?
Try putting yourself on a schedule. Just 3 times a day to start. Maybe work in your focused breathing while waiting on your coffee to brew or each time you sit on the toilet, waiting at a red light or just before you begin work, at the end of the work day and then when you lay down in bed.
Whenever stress has us spinning out of control, our breath can become our anchor. Give it a try! And build onto the healthy habit you started last week! H2O + O2 = ❤️
Good morning CrossfitWV family! This is Rachael coming to you with a new weekly blog called Better Than Yesterday! Every Sunday morning a new challenge designed to help improve overall fitness will be posted. As we all know, working out regularly is vital to being fit, but it is just one piece of the puzzle. To achieve optimal health - among some other factors - you should incorporate in your life:
1. Regular exercise
2. Good Nutrition
3. Quality Sleep
4. Stress Management
5. Regular Socialization with supportive people who make you feel happy!
As you are all members of CFWV, you’ve got the first part down! With these weekly challenges, we hope to bring a little bit of focus to the other areas. We are starting out with an easy one, but one that can make a big difference in how you feel.
This week the challenge is:
DRINK 64oz. OF WATER EVERY DAY
Yep, that’s it! Just one week. If you really want to RX+ it, drink ONLY water everyday.
64oz. Is 8 bottled waters. I recommend every night sticking your 8 bottles in the refrigerator in a designated place so it’s easier to keep track. If you are anti-plastic bottles, use an insulated cup that has the ounces designated on it and keep track of it that way.
At the end, evaluate how you feel. Did you sleep better? Have more energy? Better BMs? Or did you feel as though you were internally drowning? If you decide to give this challenge a try, give us some feedback as to how it worked for you!
Interested in jumping into a new fitness routine after many weeks of a lockdown? We are starting a 4-week bootcamp at CrossFitWV this Saturday, May 30 - Crossfit Bootcamp for Beginners.
The class is (3) times a week for four weeks and costs a total of $99. The classes are early, will be limited to 12 people and will take place outside (weather permitting). The class can be adjusted to all fitness levels from complete beginner to fitness star, but new to CrossFit. Classes are at 7:30am on Saturdays and 6:30am on Tuesdays and Thursdays.
The class is designed to increase your fitness endurance, range of motion, core strength and burn some calories...all without barbells! It is doable for ALL fitness levels. If you can get your teens out of bed, it would be a great summer fitness program for you to do together!
Email email@example.com or call (304) 550-2248 to sign up or ask any questions!
We are THRILLED to open our doors back up today, May 18, for our members and staff! Our class schedule will resume as normal, but please be aware that...at this time...our 8:15 a.m., 4:30 p.m. and 5:30 p.m. classes all require RSVP’s so we can adequately monitor the size of these classes to ensure safety for everyone. Visit our COVID-19 page to learn about our updated procedures and how to RSVP for those classes.
Thank you for hanging in there with us. We love our CrossFit WV family and look forward to finally being able to work out together again!
For a limited time, CrossFit WV is offering FREE On Ramp with your membership! What that means is that you get 6 FREE personal training sessions included in your 1st month's membership. AND - if you join with a friend - both of you get an additional $25 off! Call (304) 389-6250 to get started!
Join us this Saturday, October 26, for our annual CrossFitWV Halloween Party! The fun starts at 7:30 p.m. at the box. Bring your own drinks - and BE IN COSTUME - and appetizers will be provided! Come have a great time with your fellow box members!!
Class Times: 8:30,9:30,10:30
Come Join us for an awesome WOD