Protein consumption is an important part of any diet, especially for those who exercise regularly and need protein to repair muscles and build energy. Eating the proper portions of proteins like chicken, fish, meats, milk, and eggs in proportion to your weight can be incredibly nutritious for the body and can help body tissues, blood vessels, hair, skin, and nails. However, it is possible to get too much of a good thing, especially when you’re on a high-protein diet like Atkins or Paleo. How do you know if you’re eating too much protein? The following seven signs can help you decide if you should re-think your diet.

1: You’re in a Bad Mood

Being in a bad mood from time to time is normal; however, constantly being in a bad mood might be due to excessive protein. By eating too much protein and not enough carbs, you don’t get enough sugar for your brain to run on. Try to take a closer look at how much protein you are actually eating compared to carbs, and try to even out the difference. Try reaching out for a piece of fruit or yogurt, brown rice, and whole grain oatmeal.

2: You’ve Got Brain Fog

Feeling fatigued lately? Can’t seem to shake off the afternoon slump? It might not be due to a long day or loads of work, it might be due to your high-protein diet that is causing you to have incoherent thoughts. A sugar deficit can cause the brain to shrink, and carbs (which have sugar) are the brain’s main source of energy. Make sure your diet includes some sugar that balances out carbs and proteins in order to avoid brain fog.

3: You’re “Hangry”

Feeling restless and not eating for extended periods of time can ultimately lead you to feel like you’re “hangry” (angry and hungry), but nutritionists argue that it might be that you have eaten too many grams of protein and not enough carbs in your day. By not consuming the necessary amounts of carbs, the body’s blood sugar drops and doesn’t produce enough mood-regulating serotonin, thus causing “hangry” signs. When you start feeling those old familiar symptoms creeping up, try grabbing a snack or side dish like Greek yogurt with berries, string cheese with fruit or hummus with whole grain crackers to stabilize your blood sugar.

4: You’re Gaining Weight

If you find yourself drinking a few protein drinks a day or eating excess animal protein, keep in mind you are consuming extra fat and calories. No matter where these calories are coming from, sugar, protein, or fat, it will undoubtedly cause weight gain. Shift your meals towards a healthier direction and aim to properly balance your diet by eating lean proteins, whole grains, fruit, and vegetables. Always remember that half your plate should be filled with fruits or vegetables, one quarter should be protein, and the other should be starch or whole grains.

5: You’re a Little Backed Up

Regular digestion cycles not only make you feel good, but also keep you healthy by minimizing potential stomach issues. However, if your protein intake is too high, you may struggle to stay regular. By replacing the majority of your diet with protein, you don’t eat enough fiber, grains or vegetables. Fiber plays an important role in the digestive system and regularity, and without it, you can experience constipation. Try to eat 25 grams of fiber daily from foods like whole grains (like oatmeal and quinoa), vegetables, and fruit.

6: You’re Always Thirsty

A constant desire for water is an indicator of too much protein. In fact, eating too much protein can cause mild dehydration, as the kidneys are being overworked to remove the excess protein as well as the nitrogen waste from metabolizing the protein, causing you to urinate too much and eventually wreck your kidneys. The solution? Water! And of course, reducing your protein intake.

7: You’ve Got Dragon Breath

As it was found to be a common complaint about those who participated in the famed Atkins diet, bad breath can be caused by eating too much protein. Since the body and brain run on carbs, the lack of them in the body cause it to use fat as fuel and produce ketones, which are responsible for the foul smell in your mouth. This can be especially dangerous for diabetics.

Original Article: Click Here

All Made Simple – by: S.George

Contact: [email protected]

“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”

Every time you stand before a mirror and feel embarrassed by your pot belly, you wonder how you can burn that excess fat and build at least a well-toned abdomen, if not six-pack abs. Well, it is not as insurmountable a goal as you think.

Men typically tend to carry an excess amount of fat deposits in their abdomen. According to a study, the average weight of a man today is estimated to be around twenty-four pounds more than the average weight of men during the 1960s. People with an excess amount of fat in the belly are more prone to diseases even though they are otherwise slim and fit.

The fat which is accumulated inside the tummy area is medically known as visceral fat, which can contribute to life-threatening diseases. It is a type of fat which could increase the chances of Type 2 diabetes and heart disease. Most healthcare professionals and organizations utilize Body Mass Index (BMI) instead of overall body weight to forecast the risk of metabolic diseases.

Once you have recognized that you have excess belly fat, and you wish to get rid of it, here are some safe, proven, and effective ways to achieve your goal.

1: Consume Plenty of Soluble Fiber

Having a sufficient amount of soluble fiber in your food will help in the proper functioning of your digestive system. It gradually absorbs water and creates a gel which helps in slowing down the food as it enters through your digestive system. Studies have revealed that consuming this type of fiber significantly promotes fat loss.

2: Avoid Foods Containing Trans Fats

In order to reduce belly fat and safeguard your health, it is advisable to stay away from products such as margarine and packaged foods which contain trans fats. Trans fats could lead to inflammation, heart disease, and excessive fat accumulation in the abdominal cavity. No one wants that! No one wants a belly like Megan in Bridesmaids!

3: Drink Your Morning Coffee

The presence of caffeine in coffee helps to reduce the excess amount of fat present in your waistline. It is a prudent idea to drink a cup of coffee early in the morning before exercise. But you have to make sure that sugar or additional cream is not included because it contains excess calories. Consuming 200 to 330 mg of a caffeine supplement every morning can help in burning the extra fat present in your stomach.

4: Avoid or Minimize Alcohol Intake

Excessive alcohol consumption may increase the risk of central obesity. You can reduce your waist size by lowering your intake of alcohol. A recent study revealed that about two thousand people who limited themselves to no more than one drink a day showed no signs of belly fat.

5: Switch to a High Protein Diet

A high protein diet such as meat, eggs, fish, whey protein and nuts helps in decreasing your appetite, and it is a major nutrient for weight control. It also helps in boosting your metabolic rate as well as preserves your muscle mass, especially during weight loss.

6. Minimize Your Stress Levels

Frequent bouts of anxiety or stress may trigger the adrenal glands to create cortisol (a steroid hormone), leading to unwanted weight gain. A higher level of steroid hormones in the body could increase your appetite and abdominal fat storage. Yoga, meditation, and hobby pursuits can help you combat stress.

7. Include Grapefruit in Your Diet

Eating a half a grapefruit thrice (three times – yes – this could be excessive – you do not want to eat too much of anything so it is up to you if you want to eat half a grapefruit three times a day) a day can help you lower your weight within three months. It is also capable of reducing your insulin levels because it is a rich source of Vitamin C.

8. Eat Oatmeal

Oatmeal is indeed one of the top fat burning snacks because it contains plenty of fiber. Fat loss experts recommend that you eat at least one cup of cooked oats daily. However, make sure that the snack is free from any kinds of flavors.

9. Consume Cottage Cheese

Cottage cheese is a solid source of protein. It is slow digesting casein, which helps in reducing muscle breakdown.

10. Reduce the Intake of Sugary Items

A higher intake of sugar which contains fructose could lead to chronic diseases such as Type 2 diabetes, heart disease, fat accumulation and fatty liver disease. Even if you choose healthier sugars such as honey, they should only be consumed in small quantities.

11. Drink Plenty of Water

Drinking adequate amount of water frequently during the day helps in enhancing your metabolic rate. Diet and fat loss professionals often recommend people to drink two cups of cold water between meals as it helps in maintaining metabolism at a higher rate.

12. Consume Green Tea Extracts

Green tea extracts, which contain caffeine and catechins, help in burning your belly fat. Consuming 500 mg of green tea extract three times a day is highly recommended.

13. Replace Refined Carbs with Unprocessed Starchy Carbs

Excess intake of refined carbs could lead to undesirable fat pockets in the abdomen and elsewhere, and increase the risk of type 2 diabetes. You may replace refined carbs with unprocessed starchy carbs which will help to enhance your metabolic health and bring down your belly fat. No one wants to look like White Goodman at the end of Dodgeball!

14. Replace Cooking Fats with Coconut Oil

Coconut oil is regarded as one of the rare refined fats, which is safe to consume. Studies have revealed that the medium-chain fats present in coconut oil help in boosting metabolism as well as reducing the amount of fat content in your body. Another study has shown that obese men who consumed coconut oil on a regular basis lost a large amount of fat at an average of about 1.1 inch from their waistline.

Make these simple tips integral to your everyday life, and stay committed until enforced discipline turns into a natural, healthy habit. In no time you will have the physical figure you have always wanted, and it will also boost your self-image and dramatically improve your quality of life.

Original Article: Click Here

All Made Simple – by: S.George

Contact: [email protected]

“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”


One year ago David walked through CFRR doors with goals in-hand and ready to crush them all. David’s determination and willingness to be his very best shows in his constant efforts to progress inside and outside of the gym every-single-day! In addition to his 5+ days a week class schedule, he is diligent in logging his food daily, works 1:1 twice a month with Coach Kali and Coach Landon, as well as Mobility class with Coach Matt.

He hasn’t just dedicated time and effort to his fitness, but his overall health as well. Nutrition, recovery, and overall wellness is a big part of the “fitness” equation. With a commitment to improving his health, David took on the 800 Gram Challenge and won! For recovery, he’s always first in line for massages from Mary, our on-site massage therapist, and makes every mobility class to improve on his flexibility and range of motion. He puts the “unity” into the “community”.

David is honest, humble, open to coaching, supports his fellow athletes, is a pleasure to work with, and full of GRIT. For all the above reasons and more is what makes David well deserving of our Athlete of the Month title

I started my CrossFit Journey along with a bunch of friends in December 2015 in Schaumburg (IL), which introduced me to barbell lifts & CrossFit WOD’s. In mid-2017 I moved to Austin, which is a completely new place for me. To overcome that I started exploring the food places & bars Austin has to offer. The Austin move combined with work pressure & unhealthy/out of control eating made my weight shoot up. I wanted to get back to CrossFit, but lack of motivation made me quit each box I went to.

In December 2017 I stepped into CrossFit Round Rock. During my fundamentals Coach Matt gave me a lot of information about the workouts, mobility and tailored the workouts for me to get used to them again. Not only did he work with my crazy schedule to make sure I got my sessions in, but we also had many motivational talks to make me maintain consistency & show up to the workouts.

At first, I was nervous, intimidated looking at the people doing all the lifts & WOD’s. On top of it, I talk less (still now) & I don’t interact much, which made me think of quitting. What helped me hang in there were the CFRR coaches & Ambassadors helping me scale down the workouts, correcting my form, keeping me injury free & cheering me on.

The 6-week nutrition challenge, Operation Caveman, at CFRR familiarized me with a lot of information about nutrition, quality, and healthy eating and tracking what I eat. It helped me lose 10 lbs. in body weight & 2 lbs. in body fat. Also, I did my first CrossFit Open at CrossFit Round Rock. I transformed from making excuses to doing workouts.

CrossFit made me realize fitness/working out is a way of life, a daily routine. It’s not just hitting the gym when it’s New Year or when your scale says, “Damn!”. Thank you CrossFit Round Rock for being part of my fitness journey and always filling up me with new information about health, WOD’s & nutrition.


Crossfit Round Rock has been my stability in life since 2010 and now at the age of 42, I am just starting to feel like i am seeing major results from all the hard work and commitment that Iʼve put into over the last 8 years.

Yes, it has taken me this long to finally feel like I am reaching the goals I never thought I could especially when youʼre not getting younger. Boy have I proven myself wrong!! I have been able to set more PRʼs in the last 2 years than ever before and scratch off goals I never thought I would reach plus more!!!

The coaches at CFRR have always been there for me even when you think they arenʼt, you get that text,

“Hey, you okay? Missed you today?”

They hold you accountable and in turn, you hold yourself accountable.

CFRR has taught me so much about myself. Taking care of yourself through a well-balanced diet and with the evolution of Crossfit you’re constantly learning new movements, new techniques and always setting yourself up with new goals! I strive for the daily motivation in seeing what else I can accomplish. To be able to hold my head up high and think “Yeah! I just did that!”

Having your fellow Crossfit members cheer you on even when youʼre struggling to get that last set or last rep. I owe so much to everyone who has come along my path at CFRR cause without this community I wouldnʼt be the person I am today..strong, healthy and happy 🙂



Chances are, even if you’re trying to eat healthy, occasionally, you consume food that has been exposed to pesticides. As the name implies, pesticides kill harmful organisms, such as insects, rodents, and weeds, so they do not eat the crops that the pesticide is sprayed on. However, many people are wondering just how safe these pesticides are for people who eat the food. There is some evidence to suggests that pesticides, in the wrong amounts, can be harmful and even fatal to humans. Therefore, finding ways to cleanse food after the ‘necessary evil’ of pesticides is a top concern.

While the recognition of pesticide ingestion as a problem is clear, what is less so is the best way to clean off pesticides to make the food they once protected safer for human consumption. As with many other situations, there are some partially effective solutions and some that make absolutely no difference at all. When it comes to protecting your health, it’s important to be as informed as possible. With that being said, when it comes to getting harmful chemicals off of your fruits and vegetables, there are many things you need to keep in mind.

Water Isn’t Enough

More than likely, you rinse off your apples, pears, and such before you eat them. This will undoubtedly help get the wax off, as well as remove any harmful substances that happen to be on the fruit in question. There’s some truth to this. That being said, it is unrealistic to expect even a thorough washing of three to five minutes or more to remove all of the pesticides present on fruit. Water cannot remove every trace of pesticide from fruit on its own. It’s an excellent place to start, but generally, effectiveness is dependent on the fruit being washed.

So, if water isn’t enough, then what is? Perhaps you have heard of veggie wash? There are some mixed reviews about it as well. While it is effective at taking care of dirt and wax, there is little to be said about their effectiveness regarding pesticides. Neither the FDA nor USDA recommends switching to veggie wash use. If you decide to change to a veggie wash, however, you’re better off making your own; not only is the effectiveness questionable, the commercial versions costlier, and may seep into the fruit itself, defeating the purpose of washing at all.

Natural Alternative?

If water is not enough, and commercial vegetable washes are no good, what is the solution? Well, to listen to the Journal of Agricultural and Food Chemistry, the answer is to use sodium bicarbonate, more commonly known as baking soda, in conjunction with water. The most significant drawback is that it may take longer than one is willing to wait; in one study, soaking fruits in a water and baking soda solution caused the pesticides being used in the study to break down. While about ten minutes made a significant difference, this process took approximately fifteen minutes for the most significant effect.

While that’s well and good, it may be a little early to celebrate. This particular study covered one type of fruit, Gala apples, against the two pesticides phosmet and thiabendazole. While the solution may have proven effective under these circumstances, there is no guarantee that this will be the result regarding all fruits and vegetables when it comes to removing all of the different types of pesticides. Still, this suggests some very promising things when it comes to the world of healthy eating. Keep in mind that pesticides can sometimes seep into fruit too, where washing solutions can’t always reach.


While the fruit may not be 100% clear because the harmful chemicals end up leaching into a fruit’s skin and flesh, you can still rest assured that the food is at least somewhat safer than it would be otherwise. After all, there is only so much room for harmful substances inside a given piece of fruit; there is a limit to how toxic they can become. While this may seem like cold comfort, again, you’re still better off rinsing your vegetables, because at the very least you can do away with the surface germs and pesticides.

Organic Solutions

Generally, organic is another word for ‘healthy’, and it’s easy to see why: when it comes to the treatment of food, producers of organic food supplies tend to use fewer chemicals or controversial methods. Organic is the way to go if you’d like to minimize your exposure to pesticides and other potentially harmful substances. Strict regulations prevent the use of conventional pesticides; as a result, organic produce generally is protected by more vigorous, interventionist style pest control. Still, there are other vectors by which pesticides can end up in organic produce- these are simply less direct most of the time.

Regulations for organic food mean ‘less’ pesticides and “safer” ones. While this translates into less pesticide residue, it is by no means ‘no pesticide residue’. Even if this were the case, there is another factor to consider. All crops need water to grow, and sometimes pesticides get into the water supply. In this case, pesticides get fed into the crops, as opposed to being sprayed on; unfortunately, that’s not something you can just soak out, or wipe away. Chances are unless you grow your own food from scratch, you won’t get away from pesticides completely, and maybe not even then.

If you’re stuck relying on shopping, as most of us are, there are still some smarter choices you can make in regards to your purchases. For starters, you can make it a point to avoid the “Dirty Dozen.”. This list of food refers to a list of foods that are most commonly found with significant levels of pesticides in them. Essentially, if you have to buy these foods, it is imperative that you buy the organic versions of them to minimize your risk, something that is somewhat less necessary for fruits and vegetables that are not on this list.

The Danger of Pesticides

You might be wondering if pesticides are serious enough to be concerned about at all. There are, after all, some scientific advances that fall prey to rumors and panic. However, the case of pesticides, there is recent evidence that suggests we ought to look into a better means of pest control. They are not only thought to be harmful to human health (especially in the case of the workers who handle them) but can also harm the environment. Currently, its thought pesticides cause delayed effects on human health, which suggests they may be a significant threat only in high doses.

Ultimately, at this time, it’s up to you to decide what’s best. Organic foods are usually more expensive, but they are thought to be cleaner than standard fare; that being said, the risk of pesticides has yet to be fully evaluated, though there is strong evidence of adverse health effects. While the levels for such are way above the amount of pesticide used, there are still margins for both error and risk. If you’re worried, shop local, or grow your own food. The closer you are to your source of produce, the more information you have to make good choices.

Original Article: Click Here

All Made Simple – by: S.George

Contact: [email protected]

“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”


In 2011 I walked into a CrossFit gym for the first time. I almost couldn’t believe what I was
seeing: a group comprised almost entirely of “soccer mom” type women, most of them, older
then I was, doing things I had only ever thought professional or collegiate athletes could do.
They did pull-ups that looked effortless. They lifted huge barbells over their heads again and
again and let them crash to the ground. Although I was awed, I was also disappointed. “I’ll
never be able to do that,” I thought. “I’m not like them. They’re so amazing and I’m just. .
.me.” I had been a student all my life up to that point. I had never been an athlete and fitness
had never been a priority. Four years of college, four years of medical school, and three more
years of specialty training in emergency medicine had left me physically weak as well as
chronically tired and anxious. Like many people who spend a lot of time taking care of others, I
had completely neglected to take care of myself.

I started coming to the gym three days a week, even if it meant coming straight from an
overnight shift in the ER. It didn’t take long for me to realize that my body was capable of
things I never could have imagined. It was incredibly motivating. I got measurably stronger. I
overcame my psychological limitations time and time again and pushed through workouts I
didn’t think I could finish. My thinking began to change: “What if I am like those women?”
In 2013 my husband and I moved to a different part of the city and both joined CrossFit Round
Rock. The coaches emphasized nutrition as an indispensable part of fitness. I was pretty sure
we were already eating “healthy”, but we decided to give their advice a try even though most
of it sounded like utter nonsense to us. Once again, I couldn’t believe the results. We had
more stamina for workouts. Our mental energy skyrocketed. Our clothes fit differently. We
found that we didn’t miss the foods we cut out and instead discovered new foods we loved.
We even learned to indulge ourselves occasionally without losing our newfound good habits.
Some problems that I had long accepted as part of my life—chronic nausea, headaches,
indigestion, acne—gradually evaporated.

My resolve was put to the test in 2014 when I was diagnosed with severe degenerative arthritis
of my right knee as the result of an injury I sustained in college. I underwent surgery and spent
the next six weeks on crutches. The six months that followed made me more grateful than ever
to have found CrossFit. In addition to physical therapy, I trained an hour each week one-on-one
with Coach Landon which helped me stay fit during my recovery. Instead of surrendering to a
life of chronic pain and disability, I learned the proper body mechanics I needed to be able to
return to CrossFit classes and, most importantly, live my life without fear of reinjury.
I can honestly say that nothing about my life now is the same as it was back in 2011.

Now I am the one doing effortless-looking pull-ups. I am the one under the big barbell who lets it crash to
the floor and then goes back for another rep. The only thing that has not changed is that I am
still every bit as awed as I was that first day by the people I see around me in the gym. They are
people with stories just like mine who have been transformed and rehabilitated by CrossFit
Round Rock. I feel so lucky to be a part of a community where we celebrate each other’s
successes while inspiring each other to keep reaching for the next challenge and the next
opportunity to become even better. I can’t imagine wanting anything less.


  It started with just some mild lower back pain. I’d woken up at around 3:00 AM on October 31st 2016.
Go back to sleep, you still have some time before having to get up to head to the 5AM Hardcore Cardio
class was what I was thinking. About an hour later I was curled up on pain on the floor desperately
trying to get my wife Shawna’s attention without waking the kids. I had no idea what was going on, but
it felt like someone was sticking a knife in my lower back and twisting it just to make sure I knew it was

  Turns out a kidney stone about the size of a grain of sand was what brought about the start of
my REBORN journey. Prior to that day, I was your typical gym goer. I had started at CFRR 3 years prior
and was continually trying to work harder in the gym, believing that was the best way for me to get the
results I so desperately wanted. Run faster, lift heavier, take more classes was what I kept telling myself.
All the while completely ignoring what it was I was putting in my body to fuel it and keep it in good
working order. Three days before my 40th birthday it seems my body had finally had enough, it was
going to make sure I had plenty of time to formulate a new plan and accept the choices that needed to
be made.

It was a real eye-opener for me because it was the first time I really felt vulnerable and helpless.
Nothing I could do at that moment could fix what the previous years of poor nutritional choice had
caused. I knew full well that something had to change, and it couldn’t be a small change either. It had
to be drastic, immediate and enduring. In the weeks and months that followed I completely changed
my diet and cut out the crazy amounts of sugar, I was consuming. Shawna and I began meal prepping
every week and we consistently review what it is we’re eating and work to find healthier alternatives.
My kids have learned about reading nutritional labels, to the point that they know when something has
a lot of sugar chances are good they won’t get to eat it. The results for me have been well worth the
effort. I feel better in and out of the gym, my energy level is higher and my sleeping is better too.
“This place will change you if you let it.” Can’t think of a better way to describe my time at
CFRR. I’m as stubborn as they come but the coaches, especially Kali, have been nothing but patient,
encouraging and understanding. They all truly want you to live the best life possible both inside and
outside the gym. Over the past 5 years, my weight has gone down 15 lbs and my total body fat has gone
down 25 lbs. I’ve also dropped 2.5 minutes off of my mile time and squatted heavier at 41 than I did in
high school. However, those are just numbers on a piece of paper, what has really changed for me is
between my ears. I’m no longer obsessed with the number on the scale, the time on the clock at the
end of a WOD or the weight on the barbell. Those are just numbers to use as a measurement of
progress, what really matters is that I have changed my health to ensure that I am here with my family
and friends for as long as possible.

One last thing. I will be remiss if I didn’t thank a few people that have supported me throughout this
journey. My loving wife Shawna who has been on board since her first “Free for All” WOD 12 weeks
after Tommy was born. All the coach’s past and present at CFRR. Coach Kali who gets up every morning
to meet me at the gym at 4:50 AM with a smile on her face and an unshakable positive attitude. Coach
Marcus who continually gives me advice on nutrition and alternative food choices. Last but not least the
entire 5AM crew. These folks grind out work before sunrise than most people do in an entire day.
Thank you all for holding me accountable and helping me through this crazy journey.

-Bill U’ren

Sleep is something that we spend a third of our life doing. It would seem only natural for us to be excellent at it, but as it turns out, we still make a lot of mistakes when it comes to achieving quality sleep. Not everyone sleeps the same, and some people just have trouble sleeping at all. It’s quite possible that you haven’t even noticed the 8 Things You Do That Ruin Your Sleep.

Using the Wrong Pillow

As everyone’s body isn’t the same, neither are the pillows that you need to achieve quality sleep. Take account of the position you normally sleep in. People who sleep on their side need a firm pillow to support their head and neck, while people who sleep on their stomach or back need a softer pillow to stay level with the bed. Luckily, many newer pillows indicate which type of sleeper they are for nowadays, making it easier for you to pick out the right one.

Sleeping at the Wrong Temperature

For many of us, sleeping in the summer can be a grueling ordeal. You’re sweaty, uncomfortable, and hot as you constantly change positions before you fall asleep. In order to get a quality night of sleep, it’s recommended to keep your room at a cool temperature. As you fall asleep, your body temperature begins to decrease and a cool room will help your body go through the process. The National Sleep Foundation recommends setting your thermostat to 65 degrees Fahrenheit for the best results.

Your Phone is Too Bright

As we become more attached to our cell phones, it becomes harder and harder to put it down before going to sleep. Many of us check social media or read articles on our phone or tablet in our beds. The problem with this, however, is that electronic devices emit blue light which can block your body from producing melatonin. Melatonin helps us fall and stay asleep, so this is a crucial hormone to have. To fight this, try setting your phone to its night mode settings or consider not using your phone for at least ten minutes before bed.

You Snooze Too Much

Some people hate getting up early in the morning. Not all of us are morning people and it’s hard to get up for things you most likely have no interest in doing, like going to work or school. As a result, many people set their alarm clocks ten minutes early and hit the snooze button until they eventually wake up. Unfortunately, snoozing can actually cause a negative effect on your sleep quality. When you snooze, your sleep is broken down into fragments and the body never truly reaches the state of rest, leaving you groggy for the day.

You Drink Too Often

After work, you probably just want to relax for a bit, binge watch your favorite show on Netflix and sip down a few glasses of beer or wine. While this will relax you at the time, it can have a very negative effect on the quality of sleep that you are getting if you drink too close to bedtime. Alcohol can disrupt your brain waves and stress your body during digestion, causing your body to work hard during sleep and make you feel terrible upon waking. Try limiting your daily alcohol consumption to occur a few hours before bed for decent results.

Your Feet Are Cold

While many people prefer to warm their naked feet inside their blanket and sheets, some would have better luck sleeping if they tried something else. Wearing socks while you sleep can have some positive effects, and would keep your significant other happy for not having to feel cold feet as they sleep. Keeping warm feet and other body parts will allow your blood vessels to dilate, meaning that it is easier to fall asleep faster. Be sure to air out your feet sometime during the day, though, as constantly wearing socks could possibly lead to skin problems.

Too Much Caffeine

Many people go through their whole day drinking coffee, tea, or other caffeine-heavy beverages so they can get important tasks done like driving long distances, working, or just staying awake in general. While the caffeine in these beverages will help you stay awake when you need it, it can also prevent you from going to sleep later when you are just trying to rest. It is estimated that drinking coffee as far as 6 hours from bedtime can shorten your sleep by an hour and make you restless during sleep.

Sleeping on a Bad Mattress

Sleeping on a bad mattress can cause you a great deal of sleep-related stress. There are many different types of mattresses for the different types of body shapes out there, and having the wrong type could be the difference between a good night’s rest and a terrible day. Experts recommend that people should change their mattresses at least once every ten years. Mattresses are not built to last forever and a bad mattress can do a great deal of harm if you are prone to pain.

Original Article: Click Here

All Made Simple – by: S.George

Contact: [email protected]

“If you continue to do what you have always done, then you will continue to be who you have always been…you must change to change…”

Do you still do that Crossfit thing?  

I can’t even count the number of times I’ve been asked this question or one very similar to it.  What does this question really mean anyway? My thoughts usually go straight to, “I must have gained weight.”  With some hesitation and awkwardness, I let them know I do still do that Crossfit thing. While the question is somewhat curious, my answer is not.

These are my people.  My Crossfit family is the biggest reason I keep coming back for more.  In the wee hours of the morning, we visit about our families, jobs, celebrations and the struggles of daily life.   We miss each other when someone is on vacation. We notice when someone isn’t showing up. We hold each other accountable. We rally in silent support and drag each other to the finish line on days when the workout is getting the better of us. We spend the first hours of the day together. In fact, my 5 am crew sees me as no one except family ever would – no makeup, messy hair, sheet marks still on my arm.  These friends get the rawest, truest version of me. I adore these people. I admire their strength and perseverance. They are my family. They are my friends.


We have a running joke…are you here for fitness?  Do you want to get better? The honest answer is a resounding YES!  I am always in the gym for the fitness. I am extremely hard on myself, and I fight with my inner-voice on a daily basis (as we all do).  The good news is that I have come a really long way. When I started Crossfit Boot Camp in my neighborhood park (yes, that used to be an option), I couldn’t do a sit-up or push up.  With dedication, time, persistence and the encouragement of many great coaches along the way, I can do those movements and much more. I know myself, and I know I’ll never be satisfied.  Each big win, like doing consecutive pull-ups or double-unders for the first time, makes me want to keep pushing toward the next goal. Luckily we are blessed with amazing coaches at Crossfit Round Rock who not only have the skill and patience to take us to the next level but who also bring their “fitness A-game” every single day.  A special thank you to Coach Kali for seeing things in me I can’t begin to see in myself!

A moment of clarity hit me about a year and a half ago.   Even though I had been a Crossfitter for a long time and participated in many initiatives, it didn’t really click for me.  A potential health situation forced my hand. My nutrition and fitness goals aligned, and suddenly it all made sense. Fine-tuning in a few areas not only changed my perspective but also the ability to step up my game.  My health issue completely disappeared after 3 years of worrying. I feel better than ever, and I am excited to see what the future holds. I am determined to age gracefully with fitness and health at the heart of it all.  

I am a 43-year-old mother of three.  I started Crossfit 7 years ago with some very simple goals in mind.  I wanted to fit into my clothes, and I wanted to make sure my arm would stop waving when I did.  While these same goals still make the cut, I’ve come to appreciate so much more about my personal Crossfit experience.  I have more goals than I can count, some of which I am not ready to say out loud.

So, back to the original question.  Yes, I still do that Crossfit thing and I intend to keep on doing it.  I hope you are asking because you notice my fitness and not the lack of it.  Keep those questions coming. I’m learning to take them as a compliment


-Beth Wilhelmi