Stressed Out??

Who doesn’t deal with some sort of stress in their lives?? It could be family, your kids, their homework, your job, your pets tearing up the place, not having laundry detergent when you go to do the laundry, forgetting to pack your clothes for the gym when you have every intention to workout…and the list can go on and I KNOW you all know what I’m talking about!

Yesterday I listened to a podcast regarding mental health and stress management. The biggest take away (and I already know this but it’s so hard to do sometimes!) is to focus on what you CAN control and to set yourself up for success. The only thing I really can control is how I react to a certain situation.

Here are five tips on how to manage your stress in the first place (and managing your stress leads to a healthier mindset!)

  1. Get enough sleep…do not watch the news or have electronics at least 30min before bed. An hour if you can handle it. I used to always stay up and watch the weather for the next day – it was a habit; and what comes before the weather? ALL the news! And what is normally at the forefront of the news-the BAD news…things that will make you angry, sad and depressed so who wants to feel like that before you go to bed OR during the day?? Not me! So schedule your time wisely and catch those zzzz’s!
  2. Get on a schedule! Don’t be running around by the seat of your pants all of the time! Dial it in and then life should run a bit smoother for you. Get up one hour earlier and get 3 main tasks done and you should have a big “W” for the day! I’m already getting one of my tasks done by writing this little blog 🙂
  3. EXERCISE!! I’ve added a 30min walk to my daily habits to help me just destress and do nothing but walk. I’m only on day 3 but I can tell it is going to help me…I also try to schedule in workouts 5 times a week where I’m strength training and doing a CrossFit workout. Good for the heart, bones, muscles and mind!
  4. Practice Gratitude! What/Who are you thankful for? Tell them! Surprise someone with a text or phone call and tell them that you are grateful for them. Two people will have smiles on their face for sure! Make it a daily habit and I guarantee you will have more joy in your life!
  5. Dial in your nutrition! If you eat crap, you’re going to feel like crap! Start off with a healthy breakfast; it doesn’t have to be a “typical breakfast”, it could be an Oikos yogurt, peanut butter toast, a smoothie…anything to get your metabolism going so you have energy for your day. Try it, you might like the way it makes you feel!

Remember, you don’t have to focus on ALL of these at once…start small and go from there. They say it takes 21 days to make a habit stick so let’s see what we can do in the next 21 days, shall we?? Pretty sure if we can make even one of the above happen, we can reduce our stress in our lives! Who’s with me??

Have a Great Wednesday! 🙂

Work Hard, Eat Clean, Be Blessed!


Heading into September…

Blink…Yep, August is almost gone; how did that happen?? I’m sure everyone has those weeks where you think, “How did Friday get here so fast?” I mean you’re happy and all, but what just happened?

Most people this past week sent their kiddos back to school after being out for nearly 5 months…Stress is in the air…There’s tension and perhaps a little bit of chaos going around in homes these days – more so than usual.

If you are a bit stressed about how these next weeks are going to go, I want you to do this – Focus on what you CAN control!

  • Sleep-Try to shoot for 7-8 hours each night; more for your kids!
  • Meals-Make a list of meals you would like to have in the evenings during the week – meal prep for a couple hours during a wkd afternoon. Prepare healthy snacks for your kids to grab and go instead of having them reach for junk (same for you 😉 ) Our site now has tons of recipes!
  • MOVE – Even if you can only get a 20 minute walk in during the day, perhaps get up 20min earlier or walk on one of your breaks – it will do your body and mind good!
  • Focus on the positive – stay off of social media that causes stress

If you focus on these things that are in your control, then I think heading into September may be a little bit less stressful! If you need help with managing your nutrition or fitness, give us a shout, we are here to help!

OH! Want to experience a CrossFit Unstoppable Class?? In the month of September, Tuesday evenings at 6:30, come and give it a shot for FREE!

Have a great Sunday!

Work Hard, Eat Clean, Be Blessed!


Got Stress??

Sunday already…where did the weekend go?? I hope you all had a good and productive one! I had every intention to check a lot of things off the list, but sometimes you just need a little down time…I may or may not have binge watched a show on Netflix or watched a movie here and there 😉

With a week full of classes (very HOT in the gym by the way!), a slew of volleyball lessons, and the ins and outs of running the business, things can get a little bit stressful. So how do you manage your stress and your workload? Do you just deal with it or do you have any tips that help you manage throughout the week?

One thing I like to do is sit down on Sunday evening and map out the week to see when I’ve got some larger blocks of time to fit in some “down time”; let me tell you, it’s not often that down time happens so I’ll take it when I can get it! Take time for YOU every day!

Another thing that has proven helpful for me is that I get up at the same time on most mornings for some “quiet time”…a good cup of coffee and some devotion/reading time is just what I need to start the day off right. I also like to tackle 3 big things that are on my list so that way I can basically say that I’ve won the day! It’s a good feeling when you’ve accomplished 3 major tasks before 9am!

Exercise is a HUGE stress reliever for me and most of the time you can find me in the gym (well, that’s where you mostly see me anyway 😉 ) working out between 8:30 and Noon or so. I really like working out with a group so I try to hit a regular class as much as my schedule will allow. Working out with other athletes at CFU helps keep me motivated AND helps with accountability!

I would most likely go to the earlier classes, but SLEEP lately has been taking precedence. I find that when my sleep patterns are off or I don’t get enough sleep, my anxiety shoots up and it’s hard to manage. I would recommend that you get at least 7-8 hours of sleep each night in order for your body to properly recover and reset for the next day!

Last but certainly not least, my nutrition must be on point otherwise I stress eat or eat out of boredom. You’ve probably been there before as well, but planning out your meals and snacks is a sure way to success. I know I should have done some meal prepping this weekend (I still have a couple hours tonight!), but “doing nothing” felt good for a change! If you need help with your nutrition or would like to get started at CFU, book a Free No Sweat Intro…we would love to help you out!

It’s really easy to get caught up in the rat race of going here, going there, doing this, doing that, when do I have time, I don’t have enough time, what am I going to do if I don’t get this done…BREATHE…Slow down and make a plan. Nothing is more important than your health and well-being because if you don’t take care of yourself, you won’t have much to give to others. So take care of yourself, will ya?? Have a great week!

Work Hard, Eat Clean, Be Blessed!