612-644-9781 info@crossfitslipstream.com

What Happens When You Train 1: Resistance Exercise

Understanding what happens inside us during and after exercise and the benefits we derive from it can help us get motivated to become and remain active. We begin a short blog series on what happens when you train by discussing what happens during and after a workout that focuses on resistance exercise (weight training).

The short answer is: damage and (if you’re doing it right) repair. How this actually happens involves changes to your neurological, endocrine, immune, and metabolic systems.

Related: Why Personal Training?

First, a resistance training session stresses your neurological system by requiring it to fire your muscles in the right ratios at the right times to perform the movement. We call it coordination. By repeating a particular movement well, your nervous system gets better at recruiting more muscle fibers in the right sequences. This nervous adaptation is why you make quick gains when you first start training, return to training, or learn a new movement. The nervous system is also closely involved in the hormonal, immune, and metabolic responses, though these can be described as the nervous system’s subconscious “day job,” as opposed to the conscious attempt to move well (“squeeze the glutes!”).

“Our programming is designed to maximize positive responses across these systems.”

The endocrine system helps respond to external stimuli and return us to homeostasis. That’s a fancy way to say freeze-fight-flight-relax. Essentially, the hormones produced by the endocrine system serve as chemical messengers, directing the body to build (anabolic), tear down (catabolic), or maintain tissues. For resistance training, hormones help tear down damaged tissue (catabolic) and activate the rebuilding (anabolic) process. Generally, the more muscle fibers recruited for an exercise, the greater the endocrine response. Short rest periods, moderate to high volume, and heavier weights also increase endocrine response, maximizing your potential benefit from the work you’ve done.

For example…

The immune system isn’t the first thing you think of as responding to exercise, but it does play an important role, changing the potential interactions of other systems, and maintaining health, so resources can be devoted to responding to the training session. This latter is its most important role, and it is a major reason why rest after a workout is critical.

The metabolic response to resistance training is vital to producing results. This leads to lots of advertising promoting products to support metabolic activation (pre-workout) and protein synthesis (protein powders). Metabolism is the total of all catabolic or anabolic reactions within an organism. To respond positively to a resistance training session, you have to have energy to power the response across all of the systems discussed above. Being properly fueled allows your body to use protein for building, rather than fuel. Likewise, having a good aerobic foundation and ability to burn fat for fuel allows you to produce energy most efficiently, leaving more resources for repairing the damage from your session and building new muscle, creating better neurological connections, and other adaptations we want from your session.

Related: The Slipstream Approach to Training

These responses to exercises are subconscious, but they are what we seek to create when we exercise. Our programming is designed to maximize positive responses across these systems. It is important to ensure you (1) work hard frequently in the gym and then (2) allow these systems time and energy to do their work.

Please contact me at john@crossfitslipstream.com if you have any questions about how our programming can maximize your improvement from your time and effort.

-John Bryant

Founder & Head Trainer

MEMBER HIGHLIGHT – MEET EMILY!

1. Why did you decide to try CrossFit?
My best friend has been a CrossFit Coach since we were in high school. She was the one who initially introduced me to CF. I went to some of her competitions and visited her gym but never felt like I would be able to do the movement (especially watching her compete). I came across CrossFit Slipstream by searching for an internship. I decided I would give CrossFit an honest try this time and it has been a great experience!
2. How is having a CrossFit coach changed your workout or fitness results?
 In the past, I have just created a routine myself and spent hours at the gym every day trying to get the results I wanted. It would take me months to see results and then my motivation would run out. And so the cycle continued. After I joined CFS; discipline and awareness of a movement have been the biggest changes I have seen in my workout. I had no idea I was performing movements wrong and how it was affecting my body. Having a coach that teaches and points out how to improve a movement for it to be effective.  Now even if I do a workout by myself, I understand the basics of how my body is supposed to move and how to get the most out of my workout.
3. How has doing CrossFit affected your health and/or life?
After any workout, my mood is great! I have energy and motivation to get moving. I have the motivation to take my dog on 3-5 mile hikes. I am more interested in how my lifestyle and nutrition plays a part in my fitness.
4. What is your favorite CrossFit movement?
My favorite movement is kettlebell swings.
5. What would you say to someone who is thinking about trying CrossFit?
Give it a try! I was skeptical and always thought I was getting the most out of my workout before CrossFit. Coaches will help you find a version of the workout you can perform well and still get a great workout. You have to come to class with an open mind and a will to better your health and fitness.

A Thank-You To Our Members

This is our membership appreciation week.  It may seem an odd time, but happening now because every August is a time for our Team to reflect, plan, and humbly remember why we do what we do.  This is because August is the time we renew our affiliate agreement with CrossFit.  It offers the chance for reflection and to either make changes or renew our commitments, focus, and mission.

We are here because you are amazing, strong, and inspiring every day.  Reflecting on the last year, your successes, struggles overcome, and new friendships and relationships provide more reward than money or “prestige” ever could.  Without every one of you, we wouldn’t be where we are now, and wouldn’t be able to do what we do.  You have given us so much, and want you to know how grateful we are.

When we began dreaming of Slipstream, one thing was paramount: the member experience.  We never aimed for a million members, 18 locations, or a Games competitor.  And we never will.  Our goal was and will continue to be nurturing a passion for life until new challenges are actively sought and achieved.  At Slipstream, we define success as having happy, healthy members, who reach out to challenge themselves regularly.

As we move forward,  we will continue to educate ourselves.  We will always accept feedback.  And we will never stop asking you to help us support you by communicating your desires, dreams, and goals. And we will always do everything we can to help you make them a reality.

It’s all of you who have allowed us to do this work. We can’t possibly thank you enough for sticking with us and encouraging those around you to give this crazy stuff a try.  You are a community we are proud to be a part of, and individuals that we feel lucky to have met.

So just a heartfelt thank you from the Slipstream Team, and assurance that in the next year you can expect us to be better than ever.

Sincerely,

John Bryant

Founder & Head Trainer

P,S. If you’re not a member and would like to see what we’re about, contact me at info@crossfitslipstream.com for a free no-sweat introduction to who we are and what we do.

What Does it Mean to be an Athlete? One Athlete’s Journey

When I was 6 I knew that I was an athlete. I knew it in every fiber of my being because I played outside. To me, playing and moving around let me claim the title of “athlete”. Would you be willing to play with me? If yes, then you, too, were instantly an athlete.

At 8 years old I began playing in recreational YMCA basketball teams, and my definition of “athlete” shifted for the first time. It was clear to my coaches and the other adults around me that to be an athlete meant you had to be good. No, not just good, you had to be the best. I found myself practicing for hours because darn it, I wanted to be an athlete like Lisa Leslie.

Image result for lisa leslie

14 year old me began looking in the mirror and pin-pointing spots that just weren’t “athlete” enough. I knew by now that the real reason why my peers, especially my female friends, were athletes because they wanted to “look” like an athlete. Naturally that meant we began teaching each other how to eat as little as possible because that’s what amazing athletes apparently did to look the part. To be an athlete meant you had to be good at what you did on a diminishing amount of food. You had to be good and thin.

Related: Thank You Note to My Body

At 16 I realized that staying under 1200 calories a day or being a generally “good” player wasn’t enough; I needed to exercise as much as possible—regardless of if that exercise actually made me better at what I wanted to be able to do. I averaged 4 hours a day of exercise with nothing but a “low fat-cheese” quesadilla as my pre and post workout snack. Never mind that I had to pull myself out of games for fear of passing out. It was the quantity that mattered! The aches in my bones and joints were completely normal and a result of training, and no one really wanted her menstrual cycle anyway, right? Injuries were to be expected of a true athlete.

Related:3 Key Elements of a Successful Nutrition Plan

I met coach Chad at 17 (pictured below doing a handstand on dumbbells). She swooped in on her long board, a drumstick in one hand and CrossFit programming in the other. She got right up to the pull-up bar, did a muscle up, looked us in the eyes and said, “Alright girls, your turn.” She stopped male athletes in their tracks as they attempted to deadlift 200 pounds with rounded backs and instead showed them how to do it properly with that same 200-pound weight. She climbed fences because she felt like it and taught us how to do the same. She challenged us to move our bodies in new strange and challenging ways. Chad, in my 17-year old mind, could do it all and she did so while munching on some sort of snack or shake. When I thought of an athlete, I began seeing Chad.

“I was an athlete to Chad because I kept training and striving to better myself.”

When I was 18 I could still do very little of what Chad could, and yet she relentlessly referred to me as HER athlete. Even though I had no playing time as a player, and I couldn’t lift the heaviest or run the fastest, Chad always checked my progress. Had I improved my pull-ups? Did my back squat go up from 50lbs to 60lbs? Was I eating? If I wanted that PR, I needed days off to see my gains. Each improvement won her praise. It didn’t matter that I could only deadlift 90lbs and Monica 200lbs— I was an athlete to Chad because I kept training and striving to better myself. (Chad and me pictured below)

By the time I turned 22 I had finally forgotten how many calories were in a bag of chips. I was 30lbs heavier and while it caused me distress for the first few years of college, I attempted to focus on what my body could do. Did I just hit a 200lb deadlift? 18-year old Jasmine could never have dreamed of it! Each week I challenged myself to practice a new skill and slowly my body began changing of its own accord. I wanted to become a better, stronger, healthier feeling self. I began to become pretty sure that I could do all these things and still call myself an athlete.

At 23 I stared at CrossFit Slipstream’s advertisement for coaches. I felt that old panic arise. Surely I wasn’t athlete enough to be a CrossFit coach! I couldn’t do a muscle up, or a handstand, or a proper snatch. I was nowhere near as strong or muscular as all the CrossFit athletes or coaches I had seen. There were many hours others were training and I was not. Maybe I wasn’t an athlete after all? In the midst of my panic I realized that I needed someone outside of myself to tell me if I could really do this. I needed a coach. So naturally, I reached out to Chad.

To me, an athlete is someone who continually strives for progress—regardless of where they are starting out.”

I am now 24, and I have coached close to 300 hours. I still can’t do a muscle up, or a handstand, or a full snatch—but then again neither can many of my athletes. There are days when I run around screaming with my shirt off, celebrating my 100lb strict press PR while one of my athletes easily completes reps of 200lbs. There are days when I smack the ground in excitement as I see one of my athletes complete their first ever box jump after months or even years of step-ups. I’ve come to understand that there is no standard as to what it means to be or look like an athlete. To me, an athlete is someone who continually strives for progress—regardless of where they are starting out. An athlete treats their body with love and respect, which can even mean sometimes electing to take a day off. An athlete constantly checks to make sure they are working hard and consistently, but also making sure that they are not hurting themselves in the process.

While my journey as an athlete (and now as a coach) will continually change and grow, I can’t help but think that maybe 6-year old Jasmine possessed more wisdom then I could ever hope to achieve. Maybe that’s where coaches like Chad come in, to remind us that what it takes to call yourself an athlete is the willingness to simply go out and play. If you need help remembering to go out and play, feel free to reach out to me at jasmine@crossfitslipstream.com

 

-Jasmine Gerritsen

Instructor/Coach

jasmine@crossfitslipstream.com

 

 

Biomechanic Basics – What You Need to Know!

Biomechanics is the study of how living structures are put together and how they act and interact with forces within and around them. It necessarily encompasses anatomy and physiology.  For humans, this means how you’re put together and the best movement sequence to accomplish a particular task.

The human body can be described as a bowling ball on top of a Slinky® balanced on an upside-down pyramid balanced on a rectangle.  These correspond to the head, neck, torso, and hips and legs, respectively.  Walking or running further complicates things by turning that rectangle into a triangle.  No wonder balancing is hard!

Related: Stop “Stretching”!  Do Mobility Work Instead

Our many joints, ranges of motion, and other attributes enable us to perform an infinite variety of movements and accomplish an infinite variety of tasks.  The thought of how to move properly in the face of such infinite possibilities can be overwhelming, but we can simplify this task with just two principles that should be adhered to whenever performing a physical task:

(1) Stabilize your spine.  The spine includes 24 movable joints.  When performing work, ideally we don’t want any one of those joints to move, because that creates the potential for injury and interferes with power transfer.  The safest and strongest position for the spine is neutral and braced.  Where the spine must move, it should move as little as possible and as well as possible.

Related: Breathing: So Simple Anyone Can Do It

(2) Move from your trunk to extremities – the human body generates force most efficiently when movement begins at the muscles attached to the hip or shoulder first, followed by the knee or elbow, and finally the ankle or wrist.   Movement should be a wave of contractions from closer to the body’s center to its outer limits.

These two principles can guide virtually any movement of the human body.  Even swimming follows these principles.

Contact me to learn to apply these principles to your movement, whatever it may be!

John Bryant

Founder & Head Trainer

john@crossfitslipstream.com

MEMBER HIGHLIGHT – MEET MIKE!

Why did you decide to try CrossFit?
Two reasons. First, my friend kept posting pictures and videos of her CrossFit workouts on Instagram. Over the course of several months, I saw her body transform and it looked like she was having a blast. Watching her have such a positive experience is what first piqued my interest in CrossFit. At the same time, I was looking for a new gym to join but wanted to take my time and explore non-traditional options like CrossFit. More specifically I was looking for a place where I would be challenged in a new way. I began researching local CrossFit gyms and decided to try a free intro workout at Slipstream. After the workout, I decided to join Slipstream because I felt like John and Susan deeply cared for their members and provided expert level instruction and training.
How is having a CrossFit coach changed your workout or fitness results?
The biggest aspect here is awareness. I am more aware of my body’s strengths, weaknesses, and also limitations. Having a coach skilled in proper movement has provided me with a wealth of customized information about my body that I’ve never had before. Now when I workout, I know the areas I need to improve. This has made me stronger and more mobile. 
How has doing CrossFit affected your health and/or life?
There are many ways that CrossFit has affected my life. Every time I leave Slipstream, I am in a good mood. The workouts are like a good mood drug. But the biggest effect has been discipline. Doing CrossFit has given me the opportunity to become more disciplined in several areas of my life (work, relationships, nutrition, sleep, etc.). 
What is your favorite CrossFit movement?
Gotta go with tire flips. There’s just something so primal about it. 
What would you say to someone who is thinking about trying CrossFit?
I would suggest they talk to someone who is currently doing CrossFit. Ask them all the questions you have and address any concerns. After that, try a free intro workout and talk with the coaches and other members. Being a member of Slipstream has had such a positive influence on my life. It’s easily one of the better decisions I’ve made over the last several years.

Zero to Push-up Hero: Tips on how to get your first strict push-up

Push-ups can be incredibly frustrating! Some of us may be able to bench press, deadlift, or squat 1-2 times our body weight, but still struggle with creating that beautiful, hollow-looking push up. Add to this the challenge of performing this motion rep after rep and we have a recipe for frustration and self-doubt. As a coach, I find myself being approached, especially by female athletes, about how to up their push-up game. Oftentimes, these athletes have tremendous strength or amazing endurance but completing a push-up still eludes them.

While both men and women struggle with pushups, athletes who are biologically female may find themselves struggling longer than people who are biologically male. Women tend to have less muscle mass per pound, with less muscle mass being distributed on the upper body.  Testosterone levels also impact muscle development, with higher testosterone typically leading to larger muscle mass. This doesn’t mean that if you are female-bodied or have low testosterone that you can never get a push-up. Have you seen female gymnasts or rock climbers? They are some of the best athletes at body-weight training ever. All this means is that you need to train intelligently and practice body-weight drills a little more frequently in order to achieve top-heavy body-weight movements like the push-up or pull-up.

“Many of these drills (especially negatives and super-slow drills) also apply to pull-ups, squats, deadlifts, and bench press.”

Below are some basic tools you can use to up your push-up game. I have presented them to you in order of difficulty. However,  feel free to try them all to see where you’re at. Many of these drills (especially the negatives and the super-slow movements) also apply to pull-ups, squats, deadlifts, and bench press.

Related: Zero to Hero: Drills for Your First Pull-Up


ECCENTRICS/NEGATIVES (can be done on the floor, box, rig, or wall)

For this specific exercise we are only looking at the lowering phase of the push up. The goal of this movement is to build up all of the muscles that you will need to help lower yourself in a diagonal line.

“1-3 sets of 3-5 repetitions at 3-5 second descents will build your strength pretty quickly.”

Begin from the plank position by actively pushing against the ground and flexing your quads and abs (top picture below). You should have a slightly hollowed out upper back like mine. Your goal is to be able to keep the hollow position as you start lowering yourself to the ground. As you come to the bottom of the push up, you should be hitting the floor with your chest and thighs first. Your goal is to get your shoulders below your elbows with your forearms as vertical as possible (bottom picture). Whether you are doing this on the wall, a box, a barbell, or on the floor, try to lower as slowly as possible. I recommend working your way up to a 5 second descent. Once you make it to the bottom, relax on the ground and when you are ready, get yourself back to plank position. 1-3 Sets of 3-5 repetitions at 3-5 second descents will build your strength pretty quickly.

 

Top of the Push Up

Bottom of the Push Up

 


Hands off ground or Hand release pushups (these are done on the floor)

This drill focuses on the concentric or “up” phase of the push-up. Begin with your stomach, chest and thighs on the ground. Lift your hands off the ground so that they are hovering above where you normally place them (again with the goal of creating a vertical forearm). When you are ready, dig your toes into the ground and slap your hands on the floor, attempting to lift yourself in one straight line. As best you can, avoid lifting the chest before the abdomen. 2-5 sets of 3-5 reps should help you get better at this part of the push-up movement.

 


Super Slow Pushups (can be done on the floor, box, rig, or wall)

You’re goal here is to learn how to stabilize in each part of the push-up. When you go “super-slow” you are provided with instant feedback. Are your hips sagging? Are your elbows flaring? Are you hunching your shoulders rather than getting into a more hollow-looking top position? To do these push-ups, start off in plank position and slowly lower for a set amount of seconds. Pause at the bottom (if you want to pause for the same amount of seconds—even better), and then slowly rise for the same duration. Work your way up to 5 seconds. 1-3 sets of 3-5 reps at 2-5 seconds will start getting you stronger and ready to handle higher volumes.

Related:The Mindfulness of Movement

Once you get your first five push-ups, you can start being creative with your hand and feet positions. Heck you can even attempt plyometric push-ups where, for a second, neither your feet nor your hands are on the ground!

If you have any questions, or want to schedule a one-on-one personal training session to practice these skills, feel free to reach out to me at jasmine@crossfitslipstream.com or John at John@crossfitslipstream.com.

Until next time, keep push-upping on!

Jasmine Gerritsen

Trainer/Coach

jasmine@crossfitslipstream.com

Stop “Stretching”! Do Mobility Work Instead.

The words “flexibility” and “mobility” are generally used synonymously to mean the available range of motion at a given joint, or in a given movement pattern, such as a squat.  I will use “mobility” here to be consistent.  The term “stretching” has commonly been used to describe attempts to improve mobility.  This can mislead.  “Mobility work” offers more  specific techniques to help you increase range of motion in your joints.

Related: 4 Simple Shoulder Mobility Movements

“Stretching” as a term was popularized by the book of the same name by Bob Anderson published in 1980.  The 30th Anniversary Edition didn’t bother to define “stretching,” but states clearly the common misconception of “stretching”: that the benefit comes from stretching muscles (30th Ed. pg. 12.  2010).  Yes, muscles stretch when you ask them to.  However, stretching muscles will not result increased range of motion or do much to prevent injury.  We are complex systems of muscle, nerves, blood vessels, and many types of connective tissues, all of which are involved in setting your ranges of motion.

What increases range of motion and prevents injury is work that targets all of the elements of restriction at a given joint.  These are: joint capsules, fascia, connective tissue growth between layers, subconscious restriction, and (yes) muscle length.  “Mobility work” is a more comprehensive term for efforts to identify and target the relevant elements at a given joint or in a given movement pattern, like a squat.

“Mobility work” means “distracting,” or re-aligning, and assisting joints to loosen connective tissues that have become overly restrictive.  There is no muscle in the joint itself to “stretch,” so if you’re thinking about “stretching” you won’t address this factor that may be limiting your mobility.  Impact or overuse may cause a joint to become misaligned.  No amount of muscle stretching will re-align the joint properly.  You need to use rubber bands, positioning, traction, and other methods to create space in the joint to allow it to return to its proper location.

“Mobility work” is a more comprehensive term for efforts to identify and target the relevant elements at a given joint or in a given movement pattern, like a squat.

“Mobility work” also means working to restore the ability of layers of tissue to slide past one another.  We are made of multiple layers of tissues – muscle, blood vessels, nerves, and lots and lots of fascia and other protective and connective tissues.  These layers are supposed to slide across one another as our movement requires them to.  Once a layer pinches or binds another, it cannot move optimally, so the body starts looking for a work-around, known as “compensation.”  If you’ve ever worn clothing that pinched or bound when you tried to move a certain way, like pants when you attempt to squat, you’ve experienced an external version of this phenomenon.  Connective tissues will sometimes grow between the layers, often in response to an injury.  Other causes include poor hydration and lack of use. These keep the layers from sliding across one another, preventing them from moving the way they need to.

It is true that tight muscles can also limit range of motion.  However, rather than simply “stretch” them, which puts the muscle under more stress, use some simple techniques to get the muscle to relax.  Compression is widely recognized to cause the compressed muscle to relax.  I’m not talking about the kind of compression you get from Under Armour.  I’m talking about pressing your body weight onto a ball that is pressing on the tight muscle.  Or using a kettlebell to push on it.  Lots of pressure, plus actively contracting the muscle, then consciously trying to relax it, will create greater improvements in less time than stretching.

Another important piece of your available range of motion is the subconscious.  The subconscious mind receives information about where you’re moving and compares it to where you’ve been recently.  It does not allow you to move into ranges of motion you haven’t visited in a long time to protect you from injury.  This is a major factor limiting your range of motion, and requires you to gradually increase range of motion, rather than blasting into new levels.

Related: 4 Best Hip Openers to Improve Your Mobility

So the next time you think about “stretching,” consider really checking in with how you feel, what ranges of motion you intend to use, test to see how they are, and then do specific mobility work to address the actual issue(s) you identify.  You’ll get better results in less time, and have more body awareness to boot.

Contact me if you have any questions, or would like to learn more about how to improve your mobility!

John Bryant

Founder & Head Trainer

john@crossfitslipstream.com

Sleep Part 3: Eating to sleep?

In my previous post I discussed the ways you can manipulate your workouts to maximize sleep. In this final post about sleep, I will give you some nutritional food-for-thought that may assist you in falling and (hopefully) staying asleep.


Caffeine

Caffeine can be quite the difficult subject to approach. Some of us can’t go without it, and some of us only use it when we are in desperate need of a pick-me-up. Good news is, if you understand how caffeine works and how you can manipulate your bodies’ tolerance to it, you can better plan when you consume it.

Image result for caffeine

A few things to know about caffeine:

“Caffeine’s half-life (the time it takes to clear from your system) can range from a few hours up to 6 hours. This half-life is influenced by your genetics and even prescribed medications you may be taking.”

  • People experience an adrenaline spike when they consume caffeine. Think of adrenaline as that feeling you get when you have a heavy barbell on your back at the bottom of a squat.

  •  Caffeine’s half-life (the time it takes to clear from your system) can range from a few hours up to 6 hours. This half-life is influenced by your genetics and even prescribed medications you may be taking.

  • Consider avoiding caffeine for at least four hours before bed, especially if you are unused to the affects of caffeine on your body. Again, this amount of time may change depending on your genetics and any medications you are taking.

  • To build a tolerance to the effects of caffeine, studies suggest you may need to dose with 200 mg or more a day. This tolerance shortens the half-life of caffeine, which lessens the length of time it is affecting your system. For reference, one 8 oz cup of coffee has around 95 mg. This caffeine should still be consumed earlier in the day to avoid impacting sleep.

  • Even if you have developed a tolerance to caffeine and are able to sleep after drinking it, be aware that caffeine will still block adenosine receptors, which are implicated in allowing you to achieve a good night’s sleep.


Food + Supplements

“Of course, it is always better to get these nutrients from real food rather than supplementation.”

While it’s pretty evident that eating copious amounts of food before bed can disrupt sleep, there are ways you can manipulate food or supplementation in order to help you sleep better.

  • Sources of Vitamin D (think sunlight) and omega-3 (think fish and oils) provide nutrients that involve regulating your body’s production of serotonin (sleep) hormone. Of course, it is always better to get these nutrients from real food rather than supplementation. I personally supplement with about 5,000 IU of Thorne’s Vitamin D-3 nearly every night and find that I sleep better and am better able to combat illness. On heavy workout days I also supplement with Nordic Natural’s fish oil, which helps battle inflammation and leaves me less sore and more refreshed the next morning.

Related:How to Choose Nutrition Supplements; Protein Shake Edition

  • Fruit might help you go to sleep! Studies show that eating a piece or two of fruit about an hour before bed may help you sleep due to the energy release from the fructose and the hunger-satiating effect of fiber and water.

Image result for fibrous fruits

  • Consuming Magnesium-rich foods like nuts and leafy vegetables may also aid in better sleep. Most people in the Western world are magnesium deficient, especially if their diet is comprised primarily of grains. When consumed or taken as a supplement, studies have shown increased sleep quality in people who report difficulty sleeping. I personally take about 250mg of Thorne’s magnesium citrate. As an athlete, I also find that I recover better the next morning.

While this list certainly isn’t exhaustive, I wanted to give you some easy tips and tricks to help get a good night’s sleep. If you have any questions or suggestions of your own, feel free to reach out to me at jasmine@crossfitslipstream.com.

Until next time, sleep well!

Jasmine Gerritsen

Coach/Trainer

jasmine@crossfitslipstream.com

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