3 Ways to Reduce Stress
Feeling stressed? Here are 3 ways you can decrease your stress right now!
EXERCISE. Exercise helps our body release ‘feel-good hormones’ like endorphins which can help reduce the feeling of stress. It doesn’t have to be a CrossFit workout (but I would recommend it ;)), this can be anything from a walk, to a hike, a swim or getting together with some mates for a pickup game of basketball.
MEDITATE. Meditation doesn’t have to be the traditional seated variety. This may include going for a walk or a hike if you prefer. The main goal is to have some time with yourself and your thoughts, no distractions if possible. Focus on your breathing, slowing your breath rate down. You might try box breathing where you breath in for 5 seconds, hold for 5, breath out for 5 and then hold again for 5. Repeat for 10 minutes.
SET POSITIVE INTENTIONS. Using a diary or piece of paper write down your plans for the day. Set your schedule and make sure to prioritize items that you feel give you the most benefit, like exercising or spending time with family. Be specific with times and what you want to do. If you can be organized it can help minimize the feeling of being overwhelmed and set you up for a productive and positive day!
Sarah Memorial WOD 2022
I would like to invite you to help us remember and honor one of our dearest and greatest friends Sarah Russell. Every year we as a community get together and complete this event raising awareness and funds for the Peter MacCallum Cancer Foundation. This will be our 7th year running this event. Every year I am amazed and blown away by your generosity and support of this cause and I hope this year is no different.
This year the event will be help on Saturday 10th September 2022 @ 8am. Please book in so we can confirm numbers and heats needed.
For those that are new to Bring It On CrossFit here is a bit about his event….
Sarah Russell was a member of both Bring It On CrossFit and CrossFit 760 Torquay. She passed away on the 5th of March 2016 after a long battle with cancer. Sarah was one of a kind, a true inspiration and a dedicated CrossFit advocate. She was courageous & incredibly strong and approached every workout with amazing determination and would never back down from any challenge. She was a true CrossFitter, first to introduce themselves to new members and always willing to put her hand up to help others and get involved in any event she could. One of her favourite CrossFit WOD’s was “Annie”, having named her cat after the workout, and was one to always look forward to any workout involving a barbell! Sarah’s birthday is on the 15th of September so we will be honoring her memory and celebrating the amazing person she was by completing the WOD “SARAH” on this day.
Please help us raise money for the Peter MacCallum Cancer Foundation by completing the ‘SARAH’ WOD and donating. We will be taking donations on the day.
Be part of our fundraising efforts and help us make a difference in the lives of those who are battling cancer every day, as well as their family and friends, and the doctors and nurses working to detect, prevent and treat cancers!
The workout is....
‘SARAH’
RX:
50-40-30-20-10 Reps For Time:
Deadlifts @ 70/45
Double Unders
Sit Ups
Run 400m after each round.
SCALED:
50-40-30-20-10 Reps For Time:
Deadlifts @ 40/25
2 x Single Skips
Sit Ups
Run 200m after each round.
Thank you and we hope you can be a part of our Fundraising efforts!
Congrats to our Member of the Month Kate Ellis!
Congratulations to the July 2022 Member of the Month Kate Ellis!!
All the coaches agreed that Kate's consistency and work ethic over the last few months, July in particular, has been awesome! She has made time to get in and do some extra work on her pull ups, making small improvements each week. Kate has also jumped on the 8 week challenge and taken the challenge on with a really positive mindset and a lot of enthusiasm. Her attention to detail is fantastic and will benefit her throughout your CrossFit journey here at BIOCF!
Well done Kate!
3 Ways to Improve Your Sleep
Sleep is fundamental to your success in the gym and your health. According to Healthline loss of sleep can lead to memory issues, trouble with thinking and concentration, mood changes, accidents, weakened immunity, high blood pressure, risk of diabetes, weight gain, low sex drive, risk of heart disease and poor balance. This is why all the time you dedicate to nutrition and training should also be applied to your sleep habits.
Here are 3 simple ways you can improve your sleep…
Create and stick to a SLEEP ROUTINE. Try going to bed and getting up at the same time each day, including the weekends. Your go to bed and get up times should be about 8 hours a part to ensure you are getting an adequate amount of sleep. Being consistent and sticking to these times will help your bodies sleep cycle become more natural and help you get to sleep quicker and easier. A good, relaxing wind down routine before you go to bed is a good idea as well.
Create a SLEEP POSITIVE ENVIRONMENT. Your bedroom should promote good sleep. Keep your room cool, dark and quiet. Avoid light-emitting screens, this includes your phone! If you are someone who is on your phone 20 minutes before bed each night, buy an alarm clock and move your phone charger (and phone) out into another room.
Reduce your DAILY STRESS. Exercise each day, meditate, get organized for the next day, and eat well. These are just some different strategies proven to help reduce negative stress. Any activity that makes you feel good and simplifies life is a priority in your daily routine.