Next Level Performance and Wellness

Rest and recovery are so important for your body and your mind!

Here are some tips to make getting those zzz’s a little easier! 😴

1) Keeping a bedtime routine can help aid your body’s ability to fall asleep! Try going to bed and waking at the same time each day. (Even on the weekend!)

2) Your bedroom should be comfortable, quiet, dark, and a cool temperature for best sleep practices.

3) Cutting off caffeine intake 6 hours before your bedtime can help you fall asleep faster.

4) Avoid blue light and screens before bedtime. (This means computers, phones and TVs). Looking at screens affects our melatonin production, which is what regulates our sleep/wake cycle.

5) Exercising can extend sleep duration, improve sleep quality, and decrease the time it takes us to fall asleep. Just be sure to get it in at least 1-2 hours before your planned bedtime.

Are you rehabbing an injury? Trying to achieve something in the gym? Wanting to live a healthier lifestyle?

Goal setting is the first tool you should utilize, no matter the aspiration.

One key to effective goal setting is to use smaller short term goals as building blocks for long term goals.

Think:
Today I will...
In this workout I will...
By the end of this week I will...
to reach those long term goals.

Sleep is a vital component of recovery, not just for elite athletes, but for everyone.

Getting the proper amount of sleep can help with recovery from workouts, improve mental clarity, aid in weight loss, and the list goes on and on.

The recommended amount of sleep for most individuals is 7-9 hours per night.

Stay tuned for tips on how to improve sleep habits and quality!

One of the most common mistakes made when warming up is starting with static stretching. (Think holding a stretch for a prolonged period of time.)

Dynamic movement is the best way to get warmed up. This will allow muscles and joints to move through a full range of motion, and it will increase your heart rate and blood flow. Dynamic warm-ups help to prevent injuries and improve athletic performance.

Next time you are starting a workout, try warming up with an easy jog or some jumping jacks. Follow that up with a few movements that mimic what you will be doing during your training session.

Stay tuned for more warm-up ideas!

Water intake is super important for our well being. Even slight dehydration can lead to headaches, dizziness, fatigue and muscle cramping. Are you drinking enough water?

Exercise had more benefits than we can count! Get your move on! 🤗

COVID-19: Exercise may protect against deadly complication Researcher Zhen Yan, PhD, is urging people to exercise based on his COVID-19 findings, which also suggest a potential treatment approach.

This looks like a once in a lifetime experience! Check out an opportunity to see the world and combine some R and R with fun activities and little education too!

ELEI Travel to Thailand and enjoy daily yoga and muay thai session while supporting elephant conservation.

What have YOU done for YOU today?

Tori working her magic this morning at CrossFit Durham for a morning of free massages for members. Big thanks to all who came out to participate!