4 Thought Friday

By: Mako Athletics


Below is your weekly dose of 4 Thought Friday, a short list of idea’s, thoughts, and experiments from a few members of the Mako Team. Enjoy!

Kaley: “You miss 100% of the naps you don’t take!”

On a serious note, SLEEP, 7-9 hours a night, every night. This is one of the five factors of health and something I have been focusing on. I try to improve the quantity as well as the quality of sleep I get. In order to improve the amount of hours of sleep I get, I have been scheduling out my days so I know how every hour is accounted for. This allows me to set a bedtime for myself and stick to it. In order to improve my sleep quality, I have been trying to unplug at least an hour before bedtime. This means no phone, computer, or tv. If you have an Apple watch, Fitbit or some other fancy watch, I would suggest finding a sleep tracking app. It will keep you on track with your goals and really show you what’s going on when you fall asleep. I challenge you all to take control of your sleep and I think you will start to wake up with more energy to take on the day!

Cuz: “Getting Involved”

This Saturday, Aug 18 is the 6th Annual “Fighting Spirit” WOD and fundraiser at CrossFit VU. This event is to honor the life of Ben Koon and in support of the fight against Leukemia. The event is from 9 AM until 3 PM. The workout looks fun! Deadlifts, Burpees, and Cleans!! This is a good chance for us to get out in the community and show our support for another one of our local CrossFit gyms. Please let me know if you have any other ideas for events that we can attend for any causes that might be near and dear to your heart.

Our first “Cuz for the Cauze” will be in September and we will need some able bodies to help spread rocks at a local school Phoenix Learning Academy for children with autism. Be on the lookout for details and ways that you can help out!

Seth’s Learning:

I mentioned last week I was reading The Code of the Extraordinary Mind, the book came with a great deal of extra learning and teaching given through the App, and access to courses on Mindvalley University. There is a paid for subscription, but if you go to Mindvalley, you will see a number of free courses with information distilled from top performers in industries around the world. I really enjoyed seeing how Mindvalley was incorporating some of their teaching into the classroom for kids, changing the landscape of how we learn and grow.

Tori Managing:

There comes a time when everyone can get a little too stressed out. Is that stress causing more stress? Stress can be a good thing and a bad thing.

It can be a great thing when it’s beneficial and motivating but can be a bad thing when it causes anxiety and health problems. What’s even worse is when people are extremely stressed out, don’t sleep because #thegrind, over-caffeinated (adios adrenals), and then still try to hit their workouts hard 5-6x/week.

Too much stress takes a huge toll on the brain and body, both internally and externally.
So, what can we do daily to help bring some of that down? BREATHE. Seems silly because every human has to breathe to stay alive. That’s not what I’m talking about. Set aside 10 minutes in your day (preferably morning) where you can be still in a quiet place with little distractions and only focus on your breath. Deep breaths in and out 6-8 seconds each. This is something I’ve been implementing into my morning routines for the last couple of months and it has been life changing. After I get done I feel like a weight has been lifted off my chest as well as an overwhelming amount of mental clarity. And the best part? Way less stress.

Do have any recommendations that would benefit our Mako Community? Please share your recommendation to makocrossfit@gmail.com and get featured on our weekly 4 Thoughts!

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