Five Daily Habits

“An unfortunate thing about this world is that the good habits are much easier to give up than the bad ones.” – W. Somerset Maugham

good-habits-bad-habitsMy habits have evolved a great deal over the past 2+ years since starting CrossFit. Much of this is due to the fact that I have learned what I do outside of the gym is just as important as what I do in the gym. While this might be obvious to  most, it was not something I ever gave much thought to.

When I swam competitively in high school, I did very little outside of practice that would benefit me in the pool. No strength and condition work. No ab exercises. No special diet.

And when I lived in Manhattan, I would (sometimes) run on the treadmill after work and immediately afterwards get take-out or go meet friends for pizza and beer. Going to the gym two or three times per week did very little to combat the constant happy hours and greasy food.

The fact is I was never going to run or swim faster without changing my daily habits. Likewise, I cannot expect to improve at CrossFit and properly train for a competition if I do little outside of the gym to help my overall health and wellness.

With that said, here are the five basic habits that I try to keep on a daily basis:

1.) Go to sleep on time. And by on time, I mean ideally at 10pm. According to James B. Maas, author of “Sleep to Win, “Sleep is food for the brain, sleep is fuel for exercise. Sleep is simply not valued in our 24/7 society. We treat it as a luxury and it’s a necessity. If you sleep longer and better, you can be a better athlete overnight.”

2.) Drink lots of water. I am fortunate that I don’t like coffee or soda, so there really is no alternative at the office or at home in terms of what to drink. (And no, I don’t consider wine and beer an alternative.) My default is already water, but I try to make sure I am drinking more than enough to keep properly hydrated.

3.) Stand more at work. I have a corporate job, which means I spend the majority of my work week sitting at my desk or sitting in meetings. But as I am sure you have hear, sitting is the new smoking. Sitting too much increases the risk of diabetes, heart disease and death. If I want my body to function well, I need to stretch my legs and stand up.

4.) Make my own lunch. If I make my own lunch, I am going to make healthy choices in terms of my eating. Whereas, if I go buy lunch from the cafeteria at work or somewhere nearby, I am more than likely to let myself off the hook and grab a sandwich with the extra mayo that comes with a bag of chips and treat myself to a big cookie.

5.) Stretch. Of the five, I am the worst about stretching. Thankfully, the coaches at my gym are extremely good at incorporating mobility work into every class. But outside of class, I know I need to being stretching on a daily basis. It helps increase circulation, flexibility and range of motion. There is no reason not to, I just need to make it more of a priority.

These five habits all all easier said than done but I know they will be extremely beneficial in the long run. I’ll explore all of these habits in more detail in the coming weeks.

 # of day until Freeze Fest: 121

3 thoughts on “Five Daily Habits”

  1. Hey Jeremy, very well-stated I strongly agree with points 1 – 4, but reconsider stretching. I have spent a great deal of time examining the evidence behind stretching as it pertains to injury prevention, athletic performance, and muscle recovery, and it is simply not beneficial. Since it sounds like something you aren’t crazy about anyway, this should be welcome news.

  2. garveyjrw, what are your thoughts about mobility exercises versus stretching? I abhor stretching historically, but in training for the Granite Games I made it a point to work on mobility exercises for 15-20 per day. While I still have a ways to go I have seen marked improvements in my technique for all lifts and skills, and in the amount I can lift period. Using a lacrosse ball on my shoulders/back/chest and working on pigeon/couch and other stretches to help me get deeper into squats comfortably was key for me. My inflexibility (old age creeping up, plus a lifetime of not ever stretching) was keeping me from progressing because, for example, I could not even hold an ideal overhead squat position with NO weight, let alone with the significant weight necessary for OH squats or heavy snatches. Again, I still have a ways to go but seeing video of me snatching pre lots of mobility work and after 6 weeks of focused mobility work might change your mind! 🙂

  3. Alice, I think mobility exercises are good. I simply do not believe the efficacy or necessity of conventional stretching. As a multi-faceted approach to range-of-motion deficits, I think unconventional variations of stretching such as active-iso stretching (which is based largely on reciprocal inhibition and involves fairly continuous movement) are useful. The point is, stretching detracts time from other activities that have been shown to reduce injury and enhance performance. It doesn’t reduce your risk of injury, and it impedes athletic performance. Best wishes!

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