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July 30, 2011


July 30, 2011

No Shortcuts

There is no quick fix to optimal health. It takes dedication and sacrifice. Here's how…

  1. Eat foods that makes you healthier, every meal, every day. Eat foods that makes you less healthy infrequently, if at all. Eat just enough to support activity levels and goals.
  2. Exercise. Work hard. Harder than you are now. But more importantly, work smart. Too much volume, intensity and frequency is just as bad as too little.
  3. Recover. Devote as much effort to recovery practices as you do to training. This is not optional. Most fall miserably short in this category.
  4. Sleep 8-9 hours a night, in a cool, dark room. Make time for this. You can get away with less, but only if it’s summertime.
  5. Manage your stress. Deal with it in a healthy fashion. Stress will undermine all of the above.

Do this, day in and day out, for years and years and years, as consistently as you can.

 - Above post abbreviated from The Whole Nine.

David spent four days on a boat, diving for lobster. Above is what he packed – Paleo foods. This type of dedication is why he's 30 lbs. lighter than when he first walked through our doors and keeps getting stronger and faster.

Workout of the Day:

Three rounds for time:
100 m dumbbell waiters walk, right arm 50/35
30 sit-ups (GHD for Rx; Abmat for scaled)
100 m dumbbell waiters walk, left arm 50/35
30 back extensions

4 Responses

  1. Gina

    Thanks to the CrossFit members that ran the 5k Run tonight. The temperature was outrageous but everyone posted a great time. The run was a great success for the Girls on the Run program and the support is sincerely appreciated.

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