Heather has a beautiful deadlift set-up.
Unless you're living under a rock, you are aware of the increased discussion about germs, viruses and communicable disease control preventive measures. Some of you have asked us what we do at the gym to help reduce disease transmission. We are doing what we always do to keep the gym clean and we wash our hands after every class (and so should you.) We mop the floors with a disinfecting cleaner such as Simple Green and we vacuum in between classes as needed. We clean the bathrooms, including the showers, with a disinfecting cleaner. We clean all of the barbells, kettlebells, dumbbells and the rig with Simple Green and/or Lysol wipes. We also wipe down doorknobs and light switches. You may recall that during Femme Fatale Week we had you wipe down your wall balls with Clorox wipes. We provide Lysol and Clorox wipes for your use and you're welcome to use them after every class. If you sweat, snot or bleed on any of our equipment you are kindly asked to wipe up your mess. If you're so inclined, you're welcome to wipe down your equipment before and after you use it. You can read about a study of bacteria on gym equipment here. While we love seeing all of you high five each other at the end of class, if you're concerned about disease transmission you're encourage to knuckle or elbow bump your teammates instead.
If you are sick, please message your Coach and stay home. We Coaches have a bank of at home workouts and we are happy to program something for you until your sniffles stop. Just be aware that we do expect you to send us your results for these at-home workouts. You could even post your results to our private Facebook group. Why not start with Tabata Plank Walk-ups? It was yesterday's at home workout for our March into Spring Healthy Lifestyle challenge.
Remember, germs are all around you. The best defense is to wash your hands regularly and especially so after every class. We have very nice hand soap at all of our sinks, please use it. 
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 We playing on the rings today!
I am not a big promoter of supplements and magic pills. This has cost me some business, and I'm totally good with that. I strongly believe in the power of our food, if we focus on eating meat, vegetables, nuts and seeds, some fruit, little starch and no sugar, to provide us with all of the micronutrients we need. However, there is one micronutrient that is difficult for us to obtain through our diet, not because we don't have access to eating the right foods, but rather that we don't get enough time in the sun. That micronutrient is Vitamin D. Despite the importance of vitamin D, it’s estimated that anywhere from 30% to 80% of the U.S. population is vitamin D insufficient. For us Montanans, we make make absolutely ZERO vitamin D from the sunlight between November and March. GUESS WHAT IS SPECIAL ABOUT TODAY? Today is March 4th, that means we are near enough the sun, at our latitude, that we can FINALLY get our Vitamin D from sun exposure! WOOOHOOOO! It's time to get outside people! Because Vitamin D is one of the most common micronutrient inadequacies it's also one of the most studied. A nutrient inadequacy differs from a deficiency in that a deficiency causes a disease, in the case of Vitamin D a deficiency causes rickets and osteomalacia. Vitamin D inadequacy doesn't cause a disease, but neither does it promote optimal health. Vitamin D is a fat-soluble micronutrient that promotes calcium absorption, it also modulates cell growth, neuromuscular and immune function and reduces inflammation. Can you guess what might cause cell growth and inflammation, and requires neuromuscular function? You guessed it, high-intensity workouts and weight lifting. From March - November, spending more time in the sun, like going for a walk in the middle of your day, will not only give you enough sun exposure to generate Vitamin D, it will also help you recover from CrossFit. When your skin is exposed to sunlight, it makes vitamin D from cholesterol. The sun's ultraviolet B (UVB) rays hit cholesterol in the skin cells, providing the energy for vitamin D synthesis to occur. UVB rays cannot penetrate through windows. So people who work next to sunny windows still need sun exposure to make Vitamin D. Research suggests that midday is the best time for exposure since the sun is at its highest point and your body may manufacture it most efficiently around that time of day. Taking a 30 min walk with your face, hands and/or arms exposed three times per week during the spring is enough to produce Vitamin D. In the summer, the sun is closer and we wear less clothes (shorts and short sleeved shirts) and we can get adequate Vitamin D from shorter exposure times. Just 10-15 mins, three times a week, will make all the Vitamin D we need. If you're exposed longer, you can use sunscreen to protect your skin. Let's celebrate spring by taking a walk at noon and harnessing solar power to make an essential micronutrient! You can expect that now that our parking lot is ice and snow free we will restart our post-workout cool-down walks. To your good health!  Ayla has beautiful toes to rig. She's doing the Festivus Games and we're so excited for her! We are practicing one of the movements from the 2020 Festivus Games today. Be sure to check out the WOD Coach's Notes to help you determine the right weight to use. March into Spring!What should you do now that Femme Fatale Week is over? How do you keep your fantastic fitness momentum? Join us for our healthy lifestyle challenge from March 2 - April 1 For 31-days you will complete daily challenge tasks. Some tasks focus on flexibility, some on nutrition, some on sleep. Each daily task will expose you to a healthy lifestyle practice. You get to decide which ones work for you. Your challenge is to complete each daily task. To help you keep track you will receive a calendar with each day's task identified. The "Buy-in" for the March into Spring Challenge is $62 - just $2 per day. Your buy-in covers a Nutrition Consultation with Coach Audy OR a 30 min Skill Session with a TSCF Coach of your choice. If you are currently working with Coach Audy, then you get a 30min Skill Session. You must schedule the session before the challenge ends, but the session can occur after April 1. Winners are determined by:
The more participants we have the bigger the cash prize! Grab your TSCF BFFs and let's do this together. Click on the image below to learn more and sign up!  
Get ready to hold onto your barbell and not let go!
A few weeks ago I explored of the appeal of a cleanse for a New year's reset and suggested that you might be able to make yourself feel better if you just drink enough water. ​I know drinking water isn't as sexy as doing a cleanse. But, hey, I'm here to tell you the straight truth not try to sell you a nutrition system based on magic powders, pills, tinctures, and elixirs. We have an outstanding nutrition system just down the road, it's called Rocky Creek Farm. Hydration is an often overlooked health practice that has numerous benefits. Being adequately hydrated can make your skin look great, help reduce joint pain, reduce hunger, and a whole mess of other good things. Check out the image below, click on it if you like, to learn all the benefits of staying adequately hydrated. 
One of the reasons I suggest focusing on your hydration rather than wasting your money on a cleanse is because water does much of the functions most cleanses claim to do. Water has seven primary functions in our body:
Recommendations vary on how much to drink. I like the 1/3-1/2 ounces based on body weight recommendation because it's tailored to each individual. For example if you weight 140lbs aim for 42-70 ounces of liquid every day. If you weight 180 lbs aim for 54-90 ounces daily. If you want to lose weight aim on the higher side. The good thing is that you don't actually have to drink water to get the benefits of being hydrated. Contrary to popular belief unsweetened coffee and tea are not diuretic and actually contribute to your hydration. So does your post-WOD FitAid, Core Power, protein shake, and so do fruits and vegetables! If your preferred quaff contains carbohydrates, e.g. coconut water, beer, wine, scotch, the carbs impact your blood chemistry and don't have the same hydrating effect. It's ok to drink these beverages, but anything over 8 ounces doesn't count toward your overall hydration goal. So the next time you're tempted to buy into that cleanse system, check yourself and save some money. Focus on drinking 1/3-1/2 your body weight in ounces of water for 2 weeks and see if you feel better. My money is on the dihydrogen monoxide! ​ |
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