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Written By:  Mairead Rodgers-Russell
Coach Notes:
I asked our fabulous, awesome, kind, funny, smart and super strong Coach and Registered Dietitian, Mairead, “what keeps you motivated?”

Learn how Mairead not only spends her days improving the lives of others, giving all that she’s got (and maybe running a marathon in there!) and carves out time to spend with her husband, pup and a good book.

You rock, Mairead – don’t ever change.
– Kelly 

The biggest thing that keeps me motivated to keep coming to the gym and doing other fitness activities outside of CrossFit is just continuing to see what my body is capable of.

I’m always setting goals of a new PR, working on a new movement, or beating old benchmark scores inside the gym, and always pushing to run farther and faster outside the gym. Once I achieve a goal and celebrate it, it’s on to the next one.

There will always be something new I can try to accomplish!

I’m able to stay consistent in exercising regularly for a couple reasons:
1) When I don’t feel motivated, I know my body just doesn’t feel as strong and healthy as it can. Yes, I make sure to have rest days regularly, but I can definitely feel the difference when I’ve gone too long without regular activity.

2) Scheduling in my workouts, both inside and outside the gym is so important! If they’re in my calendar like any other to-do or meeting, I make sure they get done. 

Mairead’s advice to you if you’re feeling stuck or unmotivated:

“For someone struggling with their motivation right now, I’d tell them to remember how amazing being active and taking care of their body makes them feel, as well as how far they’ve come since they started. Take it one class or workout at a time until you’re feeling back to your normal motivated self!”

Yours in fitness & nutrition,
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Written By:  Kelly Miller
How do we create new habits that support our health and wellness?

For some, creating new habits is pretty easy, and straightforward. For most of us though, it’s not so easy!

Here is a step by step guide to starting a healthy habit, and how to keep it!

Step One: Decide
Decide that you want to make a change. Whether it be to improve your fitness or eat better.

Step Two: Get a Coach
If you know you struggle with accountability to yourself, or, the well intentioned accountability group you created with a group of co-workers just isn’t cutting it, it’s time to hire a Coach.

Step Three: Come to your appointments and/or classes
It’s that simple – just show up! However, it’s not always that easy. Kids get sick, you get stuck late at work or the car breaks down.

Aside from life occurrences you dont’ have control of, getting to classes and training appointments has to happen if you want to to see changes.

Does the time slot you’ve chosen simply not work? Let’s change it to something that does!

Do you find that 1-1 training works better for you? Let’s do that exclusively.

By hiring a professional Coach, we can help you find strategies to manage life’s ups and down’s to make sure that you are successful. We need you on board, too!

Step Four: Do step 3 over and over
So you’ve made it to some classes or appointments and you’re feeling good.

This is great!

Now it’s time to keep it up. Click here to read the secret to lasting results!
Things take time, and our bodies are no different. In order to see the changes you want to see, you are going to have to be consistent. That’s our job to help you!

So, friends, get to class, get to your personal training appointments, and send your nutrition check in’s to Mairead. Let’s do this!
 Still feeling stuck? Simply reply back to this email and we can get you set up with one of our knowledgeable Coaches to build out a path to success for you!
Coach Kelly
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Written By:  Kelly Miller
Have you ever slipped on the ice and tweaked your knee? Have you ever picked something up to only tweak your back? Maybe you over stretched a hamstring at hockey… Now what?

Injuries happen, we’re not as invincible as we think (dang, it!) so, the question becomes: how do I maintain my fitness regime and stay active during the healing process?

At Degree, we work with people from all walks of the earth, some of these people have chronic injuries, or, have experienced an acute injury in the past, where now there is always this lingering fear of “what if I push to hard?” “What if it happens again?”

Our emotions and thought processes and ego can help us, but they can also start to hold us back. 

Here are my top 3 tips for dealing with an injury and how to not let is stop you:

1) Tell your Coach! Tweaked your knee at broom-ball last night? We want to know!By telling us we can give you alternative options that will not aggravate your knee, and allow you to still get a kick-butt workout. We can also chat with you about how you’re feeling emotionally about this – sometimes these events can really get to us!

2) If it is an acute injury, and things are still really sore, take a day, or two or three of rest.It’s OK to take some time off if things are really, really sore. Then, it will be important to communicate with your Coach upon heading back to your 1-1 sessions, or classes to ensure we’re giving appropriate scaling options to get you moving again, pain free!This is an important tie to focus on eating nutrient dense foods, and drinking lots of water – good nutrition and hydration are keys to faster healing! Our Registered Dietitian can help if you’re feeling stuck – click here to email her!

3) Understand the old saying “if there is a will, there is a way”. By being open to modifying your workouts for a while, you’ll open yourself up to a faster healing process, a decreased risk of re-injury, and the ability to really dial in sound movement patterns.Injuries, whether chronic or acute, can wreak havoc on our self esteem. Sometimes we feel as if there is something wrong with us, maybe we feel ‘stupid’ because things just aren’t healing as fast, or, we feel like we’ve exhausted all avenues.
You are not alone. You are not broken, and there is nothing wrong with you. 
 In a day and age where we’re almost expected, without fault, to have it all together, it can be tough to say “hey, I just need to slow down for a little bit”. Your Coaches have your back, and we’ll do whatever it takes to help you re-ignite that inner fire, and get you moving.

We’re lucky in Seaforth in the surrounding area to also have access to many, many awesome resources! We will work with other health professionals in the area to ensure sound treatment and sound training for those we serve. Here are a few awesome organizations we have worked with before!

Check out our friend, Jason Church of Jason Church Osteopathy, for one! We work together with clients whom are receiving treatments from his professional service, as well as coming to their regular personal training sessions or group classes. Team work makes the dream work, and in this case, allows individuals to continue to live the life they want, and do all of the awesome things they can! Movement is medicine and man, does it ever feel good. Let’s do it!
Your Coach,
 Ready to get started at Degree? Email kellymiller@degreecrossfitseaforth.com or visit www.degreecrossfitseaforth.com/get-started
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By Mairead Rodgers, RD, CF L1 Trainer

How many of you have bought Halloween candy and sworn you won’t eat any, only to find yourself inhaling half the box later? Do you struggle to focus knowing that there’s a bag of candy hidden somewhere on November 1? 

For some people, candy can be be the scariest part of Halloween. This is especially true if you’re someone who usually absolutely avoids sugar and treats at any cost. Just knowing you “need” to avoid the candy is stressful! Stress doesn’t belong anywhere near your food!

Here’s a less stressful game plan: let yourself eat some candy.

Choose the candy you absolutely love. Enjoy a piece or two – but do it mindfully. Really pay attention to the taste and texture of the candy. Take your time and focus on just eating, not the TV or work or anything else. 

What most people find is that they’re satisfied with the smaller amount, instead of trying to have none and then eating tons. It will also be a pleasant experience, instead of leaving you feeling guilty and frustrated.

When we tell ourselves we can’t have something, we automatically want it more than anything. By giving yourself permission to have treats, you’re less likely to feel crazy around them. 

So try this experiment! Eat some candy, enjoy the heck out of it, and then move on. If this is a totally new way of looking at food for you, let me know how it goes!

More nutrition questions? Want to see how I can help you with your goals and taking the stress out of food? Let’s book a FREE 15-minute Nutrition Chat!

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Written By:  Kelly Miller

Have you ever done a workout where you were SO sore either the next day, or two days later (aka “DOMS” – Delayed Onset Muscle Soreness). You thought that you’d never be able to sit on your couch again because your butt was so sore, or maybe sneezing or laughing made you brace carefully because of sore abdominals.

It happens to the best of us!

Should we be worried? Not necessarily.

General muscle soreness is a normal effect of any type of physical activity. Has anyone spent the day cleaning windows in the spring/fall, only to wake up the next day feeling sore? it’s the same principle!
 Check out these 2 ways to manage this tenderness, and ensure you get back to feeling chipper ASAP!

Stretch!Spend 5 – 10 minutes on the days when you are feeling particularly tight and stretch the areas of your body that need it most – Keep it simple, and start with the basic stretches that you know. 
Better yet, join us for Thursdays in November for YOGA! Click here to learn more!

Keep an eye on your water intake!Sometimes we get really sore because we’ve actually worked out under conditions of dehydration. If our body doesn’t have an ample amount of water in it, we get stiff. Kinda like a car – no oil? No good.

A good rule of thumb is to aim for 2L, or 30-35 ml/kg or, your weight in pounds divided by 2 and drinking that number of ounces.
Still not sure? No Sweat! Email
maireadrodgers@degreecrossfitseaforth.com to learn more!

At the end of the day, movement matters. 

The best way to curb soreness is to stretch, get more water in, and keep moving. You may find your next few workouts you’ll take it a wee bit easier, and that’s OK!
Movement matters at any capacity. Let’s keep at it!
See you soon!
Coach Kelly