JUST KIPPING IT REAL
C R O S S F I T S P O K A N E V A L L E Y NEWS L E T T E R
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Its not news to most of us that quality and quantity of sleep affects all aspects of life. Specifically, sleep impacts everything including focus, energy, athletic performance, snack cravings, and hormones produced in the body. Experts suggest getting 7-9 hours every night to function optimally. Use these ideas to increase your likelihood of a restful night’s sleep:
Go to bed and wake up at the same time each day
Let your gut rest when you sleep. Keep food at a minimum 3 hours before bed.
Keep your room dark, quiet, and cool.
Add blackout curtains, use earplugs or white noise, and turn home temps to 60-68 degrees.
Use Magnesium (300-600 mg). It’s a wonderful calming mineral and can help induce sleep
HALLOWEEN SUGAR FEST
AVOIDING CANDY AND OTHER SWEETS CAN BE DIFFICULT DURING THIS SUGAR-LADEN HOLIDAY. HERE ARE A FEW TIPS TO HELP KEEP YOU ON TRACK SLEEP-LET’S GET MORE
- HAVE CHEWING GUM AVAILABLE
- DRINK MORE WATER
- EAT A MEAL/SNACK WITH LEAN
- PROTEIN, CARBS, AND FAT AT
- LEAST EVERY 4 HOURS
- GET 8-9 HOURS OF SLEEP TO
- AVOID CRAVINGS
Moxie Games 2019
January 5th, 2018
Spokane Fit & Health Expo
Our goal this year is to host a super fun, engaging, and supportive event and raise money for the Union Gospel Mission. We would love to see your face to cheer on and support the women out there competing in this event. The event is happening Registration for the Moxie Games will start November 1st. Sign up on our CFSV Website. If you’re interested in volunteering for this charitable event please email Dan Crossfitspokanevalley@gmail.com
NEWS AT THE BOX
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Adrianne, Danielle, Brooke, Jay, Jamie, and Heather at the 2018 Ragnar Race on Crystal Mountain.
At CrossFit Spokane Valley we are always looking to keep you on track. We strive to provide you with top notch coaching to help you achieve your fitness goals both in the box and out. If you are planning to run your first marathon, compete in an Ironman, paddle on a whitewater raft, or do your first (or 10th) Spartan race LET US KNOW about it! We have a unique and very special supportive community filled with coaches and athletes who want to encourage your through your journey. Post your goals on our Facebook page.
How long have you wanted that butterfly pull-up, double-under, hand stand or PR on snatch? Did you know you can meet with a coach for a 30 minute skills session to work on your personal goals? Ask the coach of your choice how to sign up to work on specific skills to take your game to the next level! You will be able to book your session and schedule it off of our website, coming soon!
NUTRITION AT CFSV
H E A L T H Y S T E P S N U T R I T I O N
The component of fitness has been understated at our gym. NUTRITION is the foundation of fitness. In the past we have failed to provide a structured and consistent way to present information on this topic and provide accountability. This is why we are so excited to be partnering with a Registered Dietitian to bring you Healthy Steps Nutrition (HSN).
Meet Marissa Nutrition Coach, Marissa Lewis has been a passionate pursuer of nutrition and wellness after dealing with some health issues in her younger years. She found healing through a healthy diet and lifestyle and found her passion in this field. She is a certified plant-based health coach and specializes in a holistic approach to wellness. She has always enjoyed sports and fitness and found Spokane Valley Crossfit in 2008. Marissa is also attending her L1 CrossFit Certification in November!
Meet Alicia Nutrition Coach Alicia Staton, owner of Crossfit Spokane Valley, began coaching in 2008. After competing at javelin for U of Montana and obtaining her BS in Exercise science she became a competitive CrossFit athlete. During the early years of her CrossFit journey Alicia developed a passion for educating coworkers, friends, and family about the various facets of wellness. This love of education lead her to become a Registered Nurse. As a nurse, athlete, mom and pursuer of health she has developed a high volume of knowledge of the human body, how to incite behavior change, and ultimately how to motivate people achieve their goals. Good health and results in the gym start with what you put into your body. It doesn’t have to be confusing! By adding a solid nutritional foundation to CrossFit you’ll have the recipe for success! Let the HSN coaches Marissa Lewis and Alicia Staton, RN at CFSV teach you how to take it to the next level and reach your goals!
I N B O D Y 5 7 0 MA C H I N E
The InBody 570 body composition analyzer goes beyond traditional body composition analysis, measuring fat, muscle, and total body water. Total body water data can be divided into intracellular water and extracellular water, values important for understanding a user’s fluid distribution in medical, wellness and fitness contexts. We at CFSV wanted a way to measure biometrics consistently and without intruding your privacy. This is a way for us to measure and manage your performance and nutrition. With the help of the InBody and HSN Nutrition we can now dial in your calories, macros, and hold you accountable for the long term. LINK to Video.