Feb 8th 2015, Logan, Utah
Lets Cool It in the Bedroom - NYTimes.com
Lets Cool It in the Bedroom - NYTimes.com
Courtesy of The NY Times, we're talking about sleep again today. But this time its not about quantity but the quality of that sleep. Most particularly, the temperature of your bedroom.
"Sleep is essential for good health, as we all know. But a new study hints that there may be an easy but unrealized way to augment its virtues: lower the thermostat. Cooler bedrooms could subtly transform a person’s stores of brown fat — what has lately come to be thought of as “good fat” — and consequently alter energy expenditure and metabolic health, even into daylight hours."
Researchers at the National Institutes of Health tested volunteers with the same diet under sleeping temperatures of 75 degrees for one month, 66 degrees for one month & 81 degrees the last month. The results?
"The cold temperatures, it turned out, changed the men’s bodies noticeably. Most striking, after four weeks of sleeping at 66 degrees, the men had almost doubled their volumes of brown fat. Their insulin sensitivity, which is affected by shifts in blood sugar, improved. The changes were slight but meaningful, says Francesco S. Celi, the study’s senior author and now a professor at Virginia Commonwealth University. “These were all healthy young men to start with,” he says, “but just by sleeping in a colder room, they gained metabolic advantages” that could, over time, he says, lessen their risk for diabetes and other metabolic problems. The men also burned a few more calories throughout the day when their bedroom was chillier (although not enough to result in weight loss after four weeks). The metabolic enhancements were undone after four weeks of sleeping at 81 degrees; in fact, the men then had less brown fat than after the first scan."
A cold bedroom won't make up for a bad diet or a sedentary lifestyle as the articles states & will likely have no real noticeable effect on weight loss goals, but the fact that cooler sleeping temperature may affect the type of 'metabolically active' fat stores you have has some interesting implications. One more reason to enjoy the cool nights of Cache Valley, save some money on utilities & enjoy a little cuddling ;)
Saturday teamwork. It takes trust and commitment to train and be trained..we are very proud of those who choose to do so with us. #raisethebar #CVSC #keepgoing
10 Things The Best Athletes Do (That You Don’t) | Eat to Perform
Courtesy of Eat to Perform comes a list of 10 things that great athletes do that set them ahead.
"If you’re actively involved in strength and conditioning, I think it’s safe to say you live among people that are “different.” Supposedly, there are all these people out there that don’t even lift, hate their lives, and eat horrible things. Meanwhile, everyone I know is fairly active, loves their lives (for the most part) and eats pretty well.
For most people, working out is simply a way to improve health and longevity and that’s probably its most important function. But let’s face it, there is a next level. Having worked with tens of thousands of people, I can definitively say that food is only a small part of what gets you to there. Think about it – the most athletic people you know don’t tend to be too restrictive with the way they eat. Some people find this frustrating but it’s actually the missing piece for a lot of people. The people we look up to must be doing SOMETHING different right?
I thought I would provide you guys a list of things that the best athletes I know do that you might not do. Once again, this is not a judgment by any stretch of the imagination, but that ideal physique that you want comes with a price that I don’t think most people are aware of.
1. They don’t look for a quick fix.
The best athletes with the best physiques – the people you admire – have been working on their bodies for a long, long time. They’ve been dedicated to their craft for years or in some cases decades. It’s simply unreasonable to give up on a dream because you couldn’t make it happen in a matter of weeks. Likewise, if you’re dissatisfied with your results, you won’t improve by throwing in the towel. You need to be in it for the long haul.
How do you shake the defeated mindset and make fitness a part of your life? Enjoy the struggle. At some point, “winning” becomes more about the journey than the destination and you find yourself delighted over the smallest accomplishments. If you can find something that excites you, that keeps you going even when you’re not moving as fast as you might like to – if you can remain passionate and motivated – you’re almost guaranteed to succeed.
2. They know where they are, where they want to go, and how to get there.
The best athletes move from goal to goal, constantly setting their sites on new horizons to maintain a sense of interest along the way. Even if they aren’t competing, they are training for something.
If you find yourself in a state of listlessness with no clear direction of where you’re going, do not despair. Set a goal like putting 50 lbs. on your squat or PRing your Fran time, give yourself a realistic deadline (3-6 months), and commit to it. Picking out a sport to compete in and entering a competition is a great way to motivate yourself and remain accountable too. If competition doesn’t seem worthwhile because you don’t want to embarrass yourself, remember that your first and foremost competition is you."
....
To read the other 8 reasons & the original article, click here: 10 Things The Best Athletes Do (That You Don’t) | Eat to Perform.
Organized chaos.
There's direct correlation between the effort we put in and what we're hoping for in return. To get..you must give.Noon'ers. Noon'ing it.#raisethebar #keepgoing #bebetter #CVSC
The Art of Napping
Previously we have covered the importance of a full nights rest ( Sleep Like An All Star) to recovery and overall well-being. But below is a quick guide to one of the most enjoyable ways to add a few extra Z's to your day. Napping. Drifting off unscheduled naps at your desk isn't ideal - but planning even 5 minutes for a quick shut eye can be rejuvenating and help mental clarity. Plus, many people use candy, snacks and energy drinks to get through an afternoon slump - 'empty' calories that could be left out with a short shut eye. Use this guide below to help plan your naps to be most beneficial & leave you feeling better - not worse.
Read more at : How Long To Nap For The Biggest Brain Benefits | Collective-Evolution.
Ab & Back Work
For many people when they say 'core exercises' the only image that comes to mind is sit ups. As any CrossFit athlete can attest, there are many ways to create a strong midsection outside the standard situp, but its important to recognize that no amount of 'ab' workout will give you 6 pack abs on their own. We all know spot reduction is a lucrative myth perpetuated on every fitness magazine and website, to obtain visible abdominals (which is not indicative of health or fitness potential but rather genetics and low body fat %) require a low BMI & some musculature. The goal of the back and ab exercised listed below is not for "30 Day Abs", but rather to build a balanced and strong torso that will improve your form & performance. For a those who focus on weightlifting alone, this is especially important to program accessory movements into your schedule. Accessory work is not vanity and is a great compliment to compound movements. As Greg Everett put it,
“I don’t need to do ab work, I stabilize my midline during the lifts,” is something lazy people say when they need an excuse to not do more work. It’s not accessory work, it’s successory work."
So without further ado, here are some movements that you can work on to improve your midline stability & improve your lifts. Read Greg Everett's full article to understand the frequency and volume he perscribed to his athletes when incorporating these accessory movements into their training. As well as suggestions on how his athletes incorporate the variety and timing of them for the most benefit without disrupting their lifting schedule.
BACK
·Stiff-legged deadlifts
·Straight-legged deadlifts
·Good mornings
·Back extensions
·Back planks
·Reverse hypers
·Glute-ham raise
ABS
·Sit-ups
·Hanging Leg Raises (and knee raises)
·Crunches
·Reverse Crunches
·Glute-ham bench (roman chair) sit-ups
·Jack knives
·V-ups
·Planks (front/side)
·Hollow rocks and variations
·Ab Wheel
·Russian Twists
·Standing Twists
·Windshield Wipers
Read More here " Abs/Back: What does it all Mean?"
A training environment is only as strong as the character of the people that fill it. CVSC has been very fortunate to have like minded individuals with a passion for changing peoples lives and challenging the status quo. I don't know many who work harder than this guy, his experience training a variety of clients over the years makes him an extremely valuable resource. CF New Life is lucky to have you..best of luck in your next steps. @dillonedelen #cvsc #Leadfromthefront
December Featured Athlete: Marnie Ahlmer
1. How did you find out about CrossFit?
My sister-in-law Jayme Thompson told me about it and so we thought we would give it a try together. I knew right away that Crossfit was exactly what I was looking for.
2. What is your favorite Crossfit exercise or WOD?
I love anything with weights and I'm not thrilled with a lot of cardio, which means that I should do more cardio! I like the filthy fifty and doing any WOD that includes the prowler, tires, or anything a little different.
3. How long have you been CrossFitting for?
Almost 4 1/2 years.
4. What do you do for a living?
I am a stay at home mom with four kids.
5. What are your hobbies?
I am pretty busy running after my kids with all of their activities but if I have free time I like to hike, golf and really any physical activity. I like to spend time with family as well as shop.
6. What are your goals?
With Crossfit, my goals have changed since I started. When I first began, I wanted to lose weight and make it through a WOD without having to modify it. Now, I want to be stronger and keep pushing myself to be better.
7. Why do you CrossFit?
I Crossfit because I love it!! I love the programming! I don't have to think about my workout because I know that Brad has done that for me. The WODs are challenging and I really like the all over strength that I have gained from Crossfitting.
8. Any advice for future CrossFitters?
Just come give it a try. If you have one ounce of competitiveness, you'll love it! It's challenging but you can modify at first and the trainers here are excellent! I have learned that what you eat does make a big difference in how you feel and how you perform, so nutrition is just as important as the exercise.
"No, it doesn't get any easier. You wouldn't want it to either."-GlassmanIt's the weekend..recover well!#cvsc #raisethebar #keepgoing #crossfit
How to Undo the Damage of Sitting
Courtesy of the Art of Manliness, comes 7 nicely illustrated exercises you can do on the daily to help relieve the pain and immobility that comes from your desk job. You don't have to do them in slacks & a button-up, but most are doable as work breaks or during commercials. Here's 3 to get you warmed up. Check out the rest at 7 Simple Exercise That Undo the Damage of Sitting.
"You actually don’t need a couch for this stretch, it just makes it a bit more comfortable (if that’s even possible). You can also do it on the floor by putting your knee against a wall.
For the “easy” version, place the knee of the leg you’re stretching against the back of your sofa. Place the foot of your other leg on the floor. Slowly raise your torso to a neutral spine position (i.e. standing straight and tall). As you raise your torso, squeeze your butt and abs. Hold the position for up to four minutes. Switch and repeat on the other leg."
"The Grok Squat is very similar to a catcher’s stance in baseball. Simply squat down until your butt touches your ankles. Keep your heels firmly on the ground and your back straight. Hold that position for 30-60 seconds. You should feel your hamstrings, quads, Achilles tendons, lower back, and groin gently stretching."
"Start by placing your leg on a tabletop (you could also use your bed) with the knee bent at 90 degrees. Place one hand on the table and one hand on your foot for support. Lean forward and hold for 60-90 seconds. Then lean left to the 10 o’clock position and hold for 60-90 seconds. Lean right to the 2 o’clock position and hold for 60-90 seconds. Repeat on the other leg."
Just hear those sleigh bells jingling.. ring ting tingling too.@shanb99 @dillonedelen
Quick snap of the Wellsville's..then proceeded to make birdie. Love this valley! @cachevalleyutah
Packed house this morning! We just wanted to say thanks to all of our members and hope you have a safe and happy Thanksgiving. We appreciate you, and we look forward to seeing all of you soon.#cvsc #raisethebar #keepgoing
Fun and games with some of my favorite people. Thank you for always being so welcoming. CVSC's home away from home. @crossfitdixie @desilovesilva @stacyl39
Saturday, breakfast. #cvsc #raisethebar #keepgoing
November Featured Athletes: Stan and Marge Edwards
1. How did you find out about CrossFit?
STAN:
I remember Marge telling me about it and immediately calling Brad. I was looking for an outlet, a place where I could be in shape and meet people in Logan.
MARGE:
I found out about Crossfit from Stan (well, I heard of it first and then Stan started before me). He came home with a whole new lexicon (WOD, PR, AMRAP, Paleo, Burpie, the “Zone”…). I saw Stan transform (physically and mentally) before my eyes and decided I’d better “drink the coconut water” too.
2. What is your favorite Crossfit exercise or WOD?
STAN:
The 300, I’d like it even better with an 800m run before and after!
MARGE:
I like the overall programming at CVSC (minus the wall balls—yuck). In particular, the Saturday/Sunday WODs are fun because they last a bit longer (for me anyway). My favorite Crossift WOD is Helen.
3. How long have you been CrossFitting for?
STAN:
Since Fall 2009
MARGE:
I’ve been going to CVSC for 4.5 years. I’ve progressed from hiding in the corner (only able to run and do sit-ups) to enjoying double-unders (really!) and linking a few pull-ups.
4. What do you do for a living?
STAN:
I’ve worked in the organic certification industry as an independent contractor the past 20 years. I am mainly an inspector of farms and processing plants. Part of that work is consulting for companies and training other inspectors. I’m currently back in school, half way to getting my Masters in Food Safety and Quality from USU.
MARGE:
Speech-Language Pathologist
5. What are your hobbies?
STAN:
Anything outside but mostly skiing (cross country, back country, etc.), Mtn. biking and fly-fishing. Love to back pack and boat with the family too!
MARGE:
Skiing in all of its forms, mountain biking, running in the mountains, backpacking, reading books in print (no ebooks!) and sleeping on my very comfortable bed.
6. What are your goals?
STAN:
I want to always be in shape and able to get out into the mountains (or the sea), have fun and be safe. I love exercise and camaraderie, so CVSC is a good place for me.
MARGE:
Overall, I want to maintain my health, strength and endurance. Though, time permitting, I aspire to becoming a better weight lifter in form as well as increasing weight lifted. Also, just 1 muscle-up!
7. Why do you CrossFit?
STAN:
Because I’m now so into it, that I can’t miss more than a couple of days! I’ve been to gyms all over the place, and worked out at lots of hotels too. Getting exercise everyday while on the road makes a world of difference for my fitness, my performance at work and mood when I get home.
MARGE:
Initially, I started at CVSC to be able to backcountry ski & mountain bike off the couch. My work schedule was such that I could only exercise on the weekends. Over time, my motivation to go to CVSC has evolved as a health, fitness and social necessity and I try to go 5 days a week. The CVSC community is a very unique and supportive community. Many days, I walk in, exhausted from work, and can motivate to challenge myself to work out among an amazing group of highly positive and motivated coaches and people.
8. Any advice for future CrossFitters?
STAN:
Your food choices impact not just your health but also the health of our society and the planet. Brad and Jamie are great coaches, you just have to show up and give it all ya got!
MARGE:
No matter where you are in your life (depressed, over weight, 5+ kids, overworked) make time and join CVSC now! Tell yourself “I can do that” (doubles, 1 pull-up, 1 mile….) and make time. It will change your life in many positive ways and set you on the road to a healthy future!
It was great seeing everyone dig deep this week..impressive efforts by all. Recover well this weekend!#cvsc #raisethebar #keepgoing
Whats in your Supplements?
Recently a few studies have been released about supplements that may have you reconsider your regimen. Now, before you throw out your vitamin cabinet, remember this - the best source for nutrition is food. Every time. Whole foods. That said, I think its important to say that I regularly take Creatine, Beta-Alanine & whey protein. And occasionally take a multivitamin & fish oil. That said - I do my best to buy from reputable companies, I avoid packaged stimulants & I don't use them as a substitute for good diet. So I don't think supplements are universally evil or bad, but should be approached with a skeptical eye & an educated mind. If its sounds too good to be true, it probably is.
The supplement industry is a multi-billion dollar industry that continues to grow largely on the dollars of weight-loss seekers, alternative-medicine enthusiasts & athletes. What many people aren't aware of, is that the industry is largely unpolicied in the US thanks to The Dietary Supplement Health & Education Act of 1994 that "keeps the Food and Drug Administration at arm's length from the supplement industry. A supplement manufacturer need only provide the FDA with a "reasonable expectation of safety," and no proof whatsoever of efficacy." (http://www.sportsonearth.com/article/42089796/) Meaning there is a potential mine-field of products on the shelves. A recent study found this:
"Between 2004 and 2012 the FDA recalled 237 supplements because they contained unlisted drugs in their ingredients...In a follow up study the FDA looked at the previously banned supplements that were still on the market. They found that 66.7% of those tested still contained unlisted drugs in their ingredients. Further, 22.2% of the supplements tested contained additional drug adulteration not previously detected."
Bottom line: You don't necessarily get what you pay for. And frequently you get absolutely nothing of what you want.
" A 2013 study using DNA barcoding on herbal supplements found that 59% contained ingredients not on the label. Only 48% actually contained the plant product they were supposed to, and a third of those also contained unlisted fillers and contaminants."
The FDA only tests supplements for 'known or probable drugs', meaning if they are not specifically seeking out an un-labeled drug, they are unlikely to discover it. This means the probability of a much higher percentage of supplements being mislabeled is likely.
And assuming you know what ingredients you are trying to avoid, the intentionally vague & numerous names a given chemical can be given on packaging can be just as confusing.
"DMAA is banned by the World Anti-Doping Agency...and the U.S. military. The stimulant was recently linked to the deaths of two soldiers, as well as a woman running in the London Marathon. Products containing it are marketed as sexual aids and legal-high "party pills" when they're not being sold as workout boosters. The FDA warns that DMAA "narrows the blood vessels and arteries" and can cause symptoms ranging from "shortness of the breath to tightening of the chest and/or a possible myocardial infarction (heart attack)."
DMAA would seem like an easy substance to avoid, except that one list published by the Human Resource Performance Center named a total of 31 different aliases for DMAA, from polysyllabic chemical names, to brand names, to innocuous variations on "geranium" (the ingredient in supplements possesses only a passing chemical similarity to the substance found in flowers), to off-the-wall names like "crane's bill extract."
So what can be done? There's 2 solutions.
1. Get educated & be skeptical.
The NFL Players Association recommends their players only take substances from reputable sources & resources to quickly research products that may contain banned substances. And this very logic applies to your 'weekend warrior' who's just looking to lose a few pounds or put on a little muscle with an over the counter pre workout or weights supp. It remains in your hands to buy from reputable retailers & stay aware of the ingredients you ingest. Talk to your doctor, talk to your coach - use your available resources before taking a miracle pill.
2. Don't take them.
The average gym enthusiast may have less need for supplementation than your pro bodybuilder or Olympic athlete.
"Some athletes, particularly amateurs, do not get enough protein or calories before their workout, though Lightsey and others argue that it is a problem best solved with chicken and milk, not expensive powders."
"In the meantime, athletes must know to distrust labels. They should steer clear of unknown suppliers. They should know that even benign health claims are often unverified, that a proper diet can take care of all of their needs, even if they are marathoners or 300-pound defensive ends, and that substances that claim to be powdered antlers or geraniums can not only get them suspended but could cause health risks."
Whatever your choice - be smart & get strong!
Read More:
(http://www.theskepticsguide.org/adulterated-supplements)
(http://www.barnesandnoble.com/w/science-based-medicine-steven-novella/1114924552?ean=2940016247311)
(http://archinte.jamanetwork.com/article.aspx?articleid=1678813)
(http://www.ncbi.nlm.nih.gov/pubmed/18728265)
(http://www.sportsonearth.com/article/42089796/)