28 Day Challenge – thoughts thus far

Starting on 1-23-17 we decided to embark on a 28 day nutrition and lifestyle challenge.  The challenge encompasses a gambit of healthy habits including, Nutrition, Hydration, Rest, Mobility, Sleep, Stress Relief, Fish Oil, and Exercise. The challenge is a inter gym challenge and it comes with a facebook group that connects many other participating gyms. All gyms that are part of the Healthy Steps Nutrition Program.

All participants get score and tracking sheet that enable them to get track of their nutrition as well as place check marks for accomplishing the recommended healthy lifestyle choices. Participants recieve check marks for:

6-8 Hours Sleep

Exercise for the day (WOD or recovery, etc)

Stress Relief, we recommend Headspace

80+ ounces of water, we recommend 128 ounces for most active people

and I think its something like 1200 mg of EPA and DHA in the fish oil, we recommend SFH

15-20 minutes of extra, outside of class mobility, we recommend ROMWOD

We understand the stigma around the “challenges’ but we have been successful over time using this technique to slowly help certain individuals to implement healthy lifestyle habits.  What we have seen is that many people walk away with not a completely new set of habits, but 1 to 3 very solid habits (such as drinking water and sleeping an extra hour). In turn, this often times carries over into the clients performance over time, fueling an anticipation for the next challenge to pick up another 1-3 good solid habit, So, we see this as along term play in the healthy lifestyle habits of many as opposed to a quick fix 28 day challenge that you see so much on the TV.


Why we recommend what we do:

Water. As a general rule of thumb, we recommend a gallon of water. To know the exact perfect quantity of H2O each individual will need is almost impossible to nail down as each individual will derive a different amount of water from the food within their diet. Also a factor is the amount of perspiration which will vary from individual to individual.

Sleep. We recommend 6-8 hours as a general rule of thumb. Again, each individual will vary but most people will need at least 6-8 hours to properly re-energize and recuperate. We always recommend solid sleep habits along with the recommended dosage. We advise a a very dark sleeping space, a very quiet sleeping space, and a sleeping space that is free from distractions. We suggest avoiding all electronics close to sleep time and the elimination of all blue light devices as they stimulate the brain and make it more difficult to reach deep sleep.

Fish Oil. It helps to control inflammation within the body, regulating the ratio of Omega 3’s to Omega 6’s/9’s. Purchasing quality fish oil can be tricky, so we give a recommended dosage of EPA and DHA. We have had a tremendous amount of success with the liquid SFH brand.

Stress Relief. We like to incorporate some meditation into our healthy lifestyles as it serves, what we believe to be a very well undervalued aspect of emotional control and intelligence. Meditation is a great way to get in touch with you body mind and spirit. We think of meditation as a way to listen and feel what your body and mind really want and need. It helps to lead into self awareness and often opens people up to a much much more stress free life. We the the ease and convenience of headspace. Its an app that is super easy to access and it has quick little sessions you can manageable fit right into a busy lifestyle.

Fitness fun in the (early morning) Sun

Can’t argue with some fitness as the sun comes up. This pic is taken on the east coast of Florida, Volusia County to be exact.

It was a great day for some soft sand sprints followed by several sets of strict pull ups at the playground.

High tide, Low tide, we get it done.  My calves are on FIRE!

Here’s a wod for you today:

3 Rounds for time

400m Run

10 Burpee Over the Box (24/20)

20 Wall Balls (20/14)


This is a straight burner. Not much time to breathe or rest. Pretty much move and keep moving. Suck it up and finish strong.  Its going to hurt no matter what, so bite the bullet and push through to get it done. The faster you go, the quicker you get to rest.

Workout 1/29/17

Today – Sunday was all about getting SOMETHING in. Its usually a lazy day, so just getting in the gym and getting some work in is great.

Ran into Chris Fulton who is an unusual character on a Sunday Finday. He had a old goody on his programming, so I decided to jump into his workout. Man… Old boy can work. He actually lapped me.  It was a repeat for the CrossFit Open 2016.  16.1, Which is listed below:

CrossFit Open 16.1

20 Minute Amrap

25 foot Walking Lunge

8 Bar Facing Burpees

25 foot Walking Amrap

8 Chest to Bar Pull Ups (https://www.youtube.com/watch?v=RydVit1JIJU)

I finished with 5 and a half rounds. Felt Strong, Just felt winded.

3 Reasons you should foam roll everyday!

We recommend using a foam roller because of the many many benefits.  Here are 3 of our favorite reasons why we roll everyday!

Foam Rolling to increase mobility. If you think about it like a deep tissue massage that doesn’t cost you $60-$70 an hour you can more than justify the increased mobility you can recieve from spending 20-30 minutes a day working out your kinks. The concept is based on the pressure from the foam roller as it serves to increase blood supply, loosen fascia and give the natural length tension relationship back to the muscle itself.

Foam Rolling to promote quicker recovery time. As mentioned above, foam rolling helps blood flow to the area under pressure. Increasing blood flow to exhausted muscles delivers much need nutrients that rebuild broken down tissue. Much like your garden, the more you feed and water the tissues of your muscles, the faster your recovery time.

Foam Rolling to decrease soreness. After a long and brutal workout, often times you muscles will respond by tightening up as you drive home. This is especially true if you do not spend adequate time cooling down from your workout. Along with a 5-10 minute cool down we highly suggest a 5-10 mintue session on the foam roller to help relax the muscle groups worked. This may not help to completely eliminate all soreness, but it will most certainly ease the DOMS (Delayed Onset Muscle Soreness) over the next few days.

So there you have it. Just a few solid reason why we recommend all of our clients foam roll on a daily basis.

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Today’s Workout for the day:


5×5 Back Squats (working up to a heavy set)


25 Skin the Cat (on the high rings)

25 Front Lever Progressions



500m Run

100 DUs

80 Wall Ball

60 Box Jumps

40 RKBS (53/35)

20 OHS (135/95)