THE 10 COMMANDMENTS OF #SHREDTEMBER

For the time has cometh of the season after a long winter, and before a naked summer when one must look at thy reflection. During the cold nights of winter you have been wrapped in a duvet, gorging on episodes of Netflix – failing to realize that you have developed a duvet of your own that wraps your body. This natural insulation is the physical manifestation of unrealised new years resolutions, failed diets and the deja vu of Thursday night work drinks.

The time has come, tis the season of ‪#‎Shredtember‬ – where we shed our veil of past failures and reveal to the world our goals and aspirations that hide beneath. Here are 10 Commandments that thou shall follow.

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Thou shalt be strong of mind

What are your goals for the next 3 months? Do you remind yourself of them daily? Check out our blog on ‘Know Your Why’ and spend some time to find out what it is, then remind yourself daily.

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Thou shalt be strong of stomach

You can’t out train a bad diet!  Fitness and health isn’t just about the hours you put in at the gym, it’s about everything around it, and nutrition makes up a big component of this. In fact, if you look at the CrossFit pyramid – nutrition forms the base.  We advocate a real foods diet “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.  Keep intake to levels that will support exercise but not body fat…” . You can check out our blog for more articles, or pick up the Paleo Cook book from reception.

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Thou shalt take care of thy post workout nutrition

If you’re looking to improve your body composition try to keep your larger meals to around your workout times, when your body and muscles are craving for nutrients!. While we always recommend whole foods, if a chicken breast or porterhouse steak isn’t in arms reach after your workout use a protein supplement instead.

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Thou shalt move and move often

Make sure you take every opportunity to move throughout your day! Did you know that chewing gum is more metabolic that sitting? Did you know that NEAT (Non Exercise Related Thermogenesis) can account for 15 – 50% of your daily calorie expenditure – it all depends on how active you are!

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Thou shalt always high five thy neighbor

The high five is a rapid way of communicating to a person that they are important and deserve personal attention from you. It crosses age, race, and social class boundaries. You don’t need to speak, just raise your arm, extend your fingers and let the magic happen.

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Thou shalt train every day!

That’s right, you heard me – do something every day that makes you better tomorrow! Training doesn’t just mean breaking yourself in the gym every day. Incorporate some active recovery into your week – a relaxed swim, jog, or even some ROMWOD. There is rarely an excuse to do nothing!

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Thou shalt get 8 hours of sleep every night

Lack of Sleep will make you fat, angry, stressed out and craving foods that make you fat – make sure you sleep more!

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Thou shalt always hydrate ones body

60% of our body is made up of water, a drop in as little as 2% of water will begin to affect our performance, and ultimately impact the improvements that we can make in our bodies.  8 Cups (2l)  of water is a great start – but if you’re looking looking for optimal hydration, try this formula. For every kilogram of bodyweight, consume 30 – 40ml of water.

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Thou shalt work on thy weaknesses

Working on your weakness is both hard and humbling – however you’re also going to find the greatest improvement here. Arrive to class 15 – 30 Minutes before every session and have a plan to improve your weakness (if only by a little each day!).

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Thou shalt have a cheat MEAL

Commandments are rules that we follow to improve our lives, and a life without cake, donuts, or dumplings isn’t much fun! Having 1 Cheat Meal out of 24 won’t throw your goals off course, but it will keep you sane!