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5 Tips for Sleep, Stress, and More

1) Limit Email and Social Media 1 Hour Before/After Bed

I used to always spend the last few minutes of my day unwinding with Facebook, scrolling through Twitter, and checking news sites. Upon waking, I would begin my day with an email check.

Checking email, specifically in the morning, is problematic as your plan for the day gets interrupted by all the unimportant tasks that come with it. Chronic social media checking before bed isn't good either. As you try to calm your body before bed, the dopamine hits from social media do the exact opposite. I prefer to grab a book before bed instead. And when you wake up, fight the urge to see the latest emails, as this derails your original plan and high priority tasks for the day. The last problem with email/social media before bed has to due with blue light, which leads to my second tip...

2) Eliminate Blue Light at Night

If you must look a screen before bed, start using Night Shift for your iPhone and download blue light eliminating software for your laptop. The software I use is f.lux. This software gradually decreases the blue light eliminated from my computer to mimic the sun as it descends throughout the sky. Your body associates blue light with the middle of the day and fires up accordingly. It is incredibly hard to get quality sleep when your body is revving up for a day's work. Allow your body’s circadian rhythm to take over by synching technology with nature.

3) Consume More Salt

Salt is not some evil entity gung-ho on clogging arteries and causing heart attacks. High quality, mineral rich salt (like pink Himalayan sea salt) plays an important role in the body. You might drink plenty of water throughout the day but if you just piss it out every hour, you’re still dehydrated. Get into the habit of adding a pinch of salt (or better yet, electrolyte supplements) to your water. It is especially important to consume a large glass of water (with a pinch of salt/electrolytes) upon waking or after any workout. Word of caution: some electrolyte supplements are loaded with sugar, find the ones that aren't!

4) Meditate

Many top performers in various fields (Maria Popova, Rick Rubin, Arnold Schwarzenegger, and Tony Robbins, for example) share one commonality: a dedicated meditation practice. Some of us have tried meditation and failed after a few days or weeks. We know it is good for us but just can’t seem to stick with it. I think the key to sustained practice is to make it easy and short in the beginning, until it becomes a daily habit. Headspace is an app that has helped me tremendously by supplying various guided meditations of 10 minutes in length (longer if you wish and for free, I might add). If you can’t find 10 minutes a day to meditate, you're probably pretty stressed (and adding meditation to your day would be a good thing).

5) Perform 10 Minutes of Mobility Daily

According to mobility/movement guru Dr. Kelly Starrett (Becoming a Supple Leopard), we should all be performing 10 minutes of basic maitenence on our body daily. This could be stretching, foam rolling, breathing exercises, or some yoga. Do you have chronic pain in the low back/knee/elbow? Spending some time mobilizing the area of pain and upstream/downstream of might help relieve it. Do you want to improve your shoulder or ankle mobility? Do you struggle to hit a full depth squat? All of these issues could be improved with a little extra effort throughout the day. If you are unsure where to start or what exercises to do, ask a coach and we'll get you on the right track!


Group Class Programming for Monday, May 15th, 2017:

Complete as many rounds in 15 minutes as you can of:
5 Ring Rows
10 Supine Straight Leg Raise
15 Russian Kettlebell Swings (35/26#)

Complete as many rounds in 15 minutes as you can of:
5 piked Ring Rows
10 Hanging Straight Leg Raise
15 Russian Kettlebell Swings (53/35#)

Complete as many rounds in 15 minutes as you can of:
5 Strict Pull-ups
10 Strict Toes-to-Bar
15 Russian Kettlebell Swings (70/53#)

Complete as many rounds in 20 minutes as you can of:
15 Elevated Push-ups
12 Parallette Dips
9 Standing Dumbbell Press (15/10#)

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Piked Parallette Dips + 1 sec. Tuck Sit
9 Standing Dumbbell Press (25/15#)

Complete as many rounds in 20 minutes as you can of:
15 Push-ups
12 Strict Ring dips
9 Standing Dumbbell Press (50/25#)

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