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Written By:  Kelly Miller
Seriously, why not you? 

Who say’s you can’t achieve those goals you set out for yourself? Even the ones that seem ‘small’ (ie. I’m going to get a vegetable at every meal). Why can’t that be you?

Shout out to Southlanding CrossFit for posting a great piece of content yesterday about asking better questions – I loved it so much I needed to share the concept!
 Instead of asking “Why am I so bad at X?” This could be an exercise movement, your diet, cleaning the house, etc.

Can we start to ask ourselves “How can I be better at X?”

This gives you CONTROL and the ability to put yourself in the right direction, instead of just being stuck wondering ‘why?’

We may never know why we’re bad at putting the laundry away, or why it stays in the dryer for days (yes, this is me), so, instead of saying “Why do I suck at putting the laundry away?” This tends to breed excuses with no positive outcome, I need to start  asking “How can I get this done in a timely manner?” This breeds actionable steps with a better likelihood of happening! Awesome.

Instead of asking “Why can’t I stick to my good nutrition?” ask “How can I get better at this?”
 Pro tip: Email maireadrodgers@degreecrossfitseaforth.com. Her life purpose is to help people exactly like you get the real answer, and actually help you do these things well!
Instead of saying “I will never be good at double unders”, start asking “What do I need to do to get better at them?”
 Pro tip: Email james@degreecrossfitseaforth.com to book a 1-1 skill session and do just that – get better!
So, why not you? You can have it all, conquer it all – we start by asking better questions, and taking the help presented =)

You’ve got this!
Coach Kelly

 If you ever travel to the Tennessee area, make sure to head over to Southlanding CrossFit for a visit!
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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,
Mairead
maireadrodgers@degreecrossfitseaforth.com
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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!
Cheers,
Coach Kelly
kellymiller@degreecrossfitseaforth.com
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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,
Kelly 
 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!