Get your sleep

We've all faced the dilemma at some point: Should I keep studying (or working) and delay bedtime, or log out and hit the hay?

In college, I regularly stayed up until midnight or 1 a.m. studying and writing lab reports, even though my alarm went off at 5 a.m. each morning for rowing practice. It was just so tempting to stay up late when there was so much work to be done—so much work, all the time.

But while running on four or five hours of sleep in college let me finish a lot of work, I was sleepy. I nodded off during class, ate more food to keep myself awake, and became more susceptible to catching colds. I found it harder to study because I hadn’t paid attention in class. I even found myself sometimes being short-tempered toward my friends.


Sound familiar?

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MSM Supplements and arthritis.
MSM supplement - Dr. Axe

What if I told you there was a so-called “miracle supplement” that could lower inflammation, fight the effects of stress and pain, raise immunity, and increase energy levels? Would you be interested? Then you need to know about the MSM supplement.

MSM is used to help treat literally dozens of illnesses, painful symptoms and diseases — and, yes, it’s been called a “miracle supplement” for all it does. (1, 2) So what is an MSM supplement exactly, and do you need to take one? Let’s find out.

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Posted by on in Fitness, Health, News and Events Blog
Low Carbs?

What you do now affects your body down the road.
If you cram yourself full of carbohydrates on a daily basis, regardless of type of carb (even low GI carbs), your body must process these carbs and your insulin sensitivity will be decreased.

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Thursday December 31st  2015

We talk about this often. The role of the hips and glutes in the dead lift. Here is a very simple explanation.

The finish of the deadlift should be marked by a solid hip extension, which is created by the hips thrusting forward until the bar physically stops them from travelling any further.

Many lifters, however, continue on by hyper-extending the lumbar spine at the expense of the hips. This is a completely unnecessary and useless addition to the deadlift. Remember that the lumbar spine should be locked into extension from the set up and remain that way until the end of the lift.

The muscles responsible for holding this position do so with an isometric contraction. As such, the shape of the lumbar spine has no need to change during the lift. In some cases, the lifter may simply be unaware of how to properly use his hips during the deadlift, so he resorts to what's more familiar i.e. hyper-extending the low back.

In other cases, the glutes may just be too weak to finish the movement, so lifters rely on using their lower backs excessively to help complete the lift. In either scenario, using less weight and/or going over technique will help to reinforce the correct movement pattern and stop this monstrosity from ever happening again. If not, the added lumbar stress will one day catch up with them.

Take away point: Finish the deadlift with strong and powerful hip extension. Stand tall and resist the urge to lean back.

Here is the original article

©Crossfit Guelph 2015 ©
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Thursday December 31st  2015

Review 2015, Create 2016

Portraits of people thinking

The way most people approach New Years and resolutions is almost designed to fail: They create huge resultions that cause them to take on way too much, ridiculous short term plans.

Here’s a better way.

First, review 2015:

1) What did you do well in 2015?

2) What did you learn in 2015?

Next, create 2016

3) If you wanted to create who you are going to be in 2016 (as a way of being or as values, not a goal) what is one or two words you’d use to describe that you in 2016?

4.) What actions and consistency would be an expression of that way of being or values for 2016?

Your Values, and Expressing Those Values

I’ll dig deeper into this in another post this month.  But for now, just know that you’ll get better results focusing on who your best version of yourself is and what you value — and then looking at what actions are an expression of those values.

I know, this is a big messy question, and worth taking some time in a notebook or going for a walk to think about.  And, unlike a resolution, it isn’t carved in stone.  Hopefully you grow and learn and update this throughout the year.

Just think about what your best version of yourself would do.

The Pitfall

The pitfall is to think that your best version of yourself would do ten times more cooking, planning, preparing, working out, ect. than you are doing now.

That’s always false.

Your best version of yourself would know that doing ten times more than you’re doing now, is:

  • Foolhardy
  • Shortsighted
  • Harebrained
  • Childish

Your best version of yourself would probably have the:

  • Intelligence
  • Restraint
  • Foresight
  • Discipline

To take on just the right amount in January.  And then carry that through the rest of the year, edging it up as you build skill with new habits.


Intensity is for amateurs.

Consistency is for pros.

Have a happy New Year!

P.S. If you want to discuss what you’re creating for 2016 — or anything workout or habit related, check out the Fat Loss Happens on Monday Facebook Group

Original Article HERE


©Crossfit Guelph 2015 ©
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