September 2023
Master These 5 Habits for Effective Training
Engaging in regular exercise is a fantastic step towards bolstering your health and overall well-being. However, hitting the gym alone won't guarantee optimal results. Factors like diet, sleep, and daily routines play pivotal roles in determining how you feel and the success of your fitness journey. Let's delve into five essential habits that can significantly enhance your training efforts.
1. Stay Hydrated: Drink Water Like Your Body Depends on It
Water is the life force that powers your body, constituting around two-thirds of its composition. Staying hydrated is pivotal. Not only does water aid your metabolism, but it also transports vital nutrients to your cells, aids in waste elimination, and maintains the function of your organs and systems. For those who engage in regular workouts and sweat it out, hydration is even more crucial. Chronic dehydration is a common issue, often arising from neglecting regular water intake. Keep a water bottle handy, aiming for about three liters for women and four liters for men daily. Consider supplementing water with salt and electrolyte solutions for optimal hydration.
2. Keep a Workout Journal: Document Your Progress for Success
Tracking your workouts is a simple yet impactful strategy for propelling yourself towards your fitness objectives. While there's no rule against exercising without recording your progress, maintaining a log of your exercises, sets, reps, and weights facilitates both monitoring your growth and accelerating it. Additionally, it serves as a tool for self-accountability, ensuring that you're consistent with your training schedule. Paper is profound to increase memory, but digital is more convenient. Digital logging can be done (free) through google sheets, excel, word, notes app, all on your phone. Or browse journals here.
3. Prioritize Sleep: Rest Well for Optimal Performance
Ask yourself: Are you getting enough sleep? If not, you're hindering your progress. For adults, a seven to nine-hour sleep cycle is crucial for recovery and overall well-being, especially if you're an active individual. During sleep, your muscles undergo repair and restoration. Moreover, a healthy sleep routine supports various aspects of your health, including hormone balance, a key factor in achieving optimal gains. Make sleep a non-negotiable priority in your daily routine. Check out some applications that can aid in tracking and improving your sleep (whoop & oura)
4. Embrace Mindfulness: Cultivate Mental Clarity and Peace
Few things compare to the tranquility that stems from mental clarity. Mindfulness offers a pathway to this state of being. It involves being present in the moment, slowing down your thoughts, and fully experiencing your surroundings. Mindfulness fosters relaxation and helps manage stress. Applying mindfulness techniques during your workouts enhances your connection with your body's movements and breathing patterns, deepening your training experience. Explore the following options for guided meditations and breathwork (Goodful, Headspace, Calm)
5. Nourish Your Body: Adopt a Nutrient-Rich Diet
The adage "you are what you eat" rings true. Diet has a profound impact on physical health, especially when combined with a fitness regimen. When you're training, your body requires ample energy, as well as essential nutrients for recovery and growth. A balanced diet featuring vitamins, minerals, clean carbohydrates, healthy fats, and lean proteins is paramount. Minimize your consumption of refined sugars, saturated fats, and processed foods to support your fitness goals effectively. Effective nutrition apps we have used include: (Myfitnesspal, RP Diet)
Incorporating these five habits into your daily routine can significantly enhance the outcomes of your training journey. Hydration, tracking progress, prioritizing sleep, practicing mindfulness, and embracing a nutrient-rich diet collectively contribute to a holistic approach to fitness that nurtures your body, mind, and overall wellness.
Preview of Programming Focuses this Month
Snatch and Clean + Jerk Olympic Lifting Cycle
Muscle Up Gymnastic Progression
1x per week “Suns Out Guns Out” Workout
Community Highlights/ Announcements
Congrats to our teams who finished on top of the podium for the Iron Games in Cedar City Utah! (Effie, Kyree, Mariah) & (Leah, Barb, Caroline)
Huge PR Month! Nice work on everyone setting some records in the month of August
Coach Matt has retired from coaching, but we are lucky he will still be around. Thank you for all your expertise and shenanigans!
Upcoming Events
307 ATHLETE YOUTH COURSES
#2306: Sep 11 - Oct 4 - Mon & Wed
#2307: Oct 23 - Nov 15 - Mon & Wed
Ages 8-11 (4:30pm) & 12-14 (3:30pm)
Sign up at 307athlete.comLOCAL COMPETITIONS
Koda Iron Games (Lafayette, CO) Sep 8-9th
Girls Gone RX (Littleton, CO) Sep 16th
Battle at the Rock (Castle Rock, CO) Sep 23-24th
Zootown Throwdown (Missoula, MT) Oct 14th
Festivus Games Partner Comp (Casper, WY) Oct 21st @ Caliber Fitness
Disclaimer
This website does not provide medical advice. The information provided is purely for educational purposes. No material on this site is intended to be a substitute for medical advice. Please seek your medical provider regarding any medical condition or treatment.