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There is growing recognition that regular exercise improves your mental health as well as your physical health and fitness. The physical health benefits include a reduced risk of heart disease, some forms of cancer, diabetes, osteoporosis, weight loss and...

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Here's How Much You Should Sleep Every Night, According to Experts The National Sleep Foundation releases new recommendations By Alexandra Sifferlin  May 09, 2019 A national panel of sleep experts released new recommendations Monday that call for more hours of sleep for most young people. The National Sleep Foundation, a nonprofit aimed at promoting healthy sleep and safety, says the amount of sleep a person needs is highly variable and that some people need more than others. Still, the new hour ranges for each age group recommend more hours for infants, kids and teens: Newborns (0-3 months ): Sleep range narrowed to 14-17 hours...

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Good For the Mind and the Body: How Strength​ Training is Powerful Medicine for Your Mental Health Strength training doesn't just build muscles and trim your waistline—it's also one of the best prescriptions for mental health. Here's how to stay away from stress and burn-out, and start lifting towards a calmer, more confident you! Anyone who has ever tasted the endorphin cocktail of a damn good workout knows how powerful exercise can be. Physical activity—any activity—can help build strong bones and muscles, reduce body fat, improve your immune function and reduce the risk of metabolic problems such as type 2...

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  EXERCISE HELPS TEENS GET A BETTER NIGHT’S SLEEP Getting more exercise or spending more time sedentary—even for just one day—can change a teenager’s sleep, a new study shows.   Our teens class, Evolve, is a great exercise option! CFA Evolve is designed for ages 12-16 and is a developmental fitness program that incorporates the methods of CrossFit Teens. The class is done in levels with athletes taking a systemic approach to learning new skills. Each one-hour session focuses on interval training that incorporates weightlifting, plyometrics, and endurance workouts that increase flexibility, mobility, and speed. Classes are held T/TR evenings...

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  We talk a lot about building healthy habits like meal prep, drinking water, scheduling time for exercise and going to bed earlier to get at least 6 hours of sleep, and making these part of our daily routine. Many of us can stick to these healthy habits short term, and once progress starts to slow down, it becomes difficult to celebrate those micro-changes as we start to approach attainment of long term goals. Micro-changes would be things like celebrating 0.5# gains in muscle mass, or a 0.5% loss in body fat. These are still amazing accomplishments. But, when progress...

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