12/28 Whole Life Wednesday

Hot Mama practices the split snatch with a PVC pipe. 
It's Whole Life Wednesday! How did it go with being bread and flour free over the holiday weekend? Not so easy, huh? Food has strong ties to culture and family traditions. Seriously thinking about the importance and impact of your food culture and choices will help gain self awareness. Self awareness enables us to make mindful and deliberate choices about our health. That's what the Whole Life Challenge teaches us. 
A barrier many people have to making lasting changes with diet and lifestyle is they feel they need to be perfect in order to see progress. That is NOT what the Whole Life Challenge is about. It's about progress, not perfection. 
Participation doesn’t require you to get a perfect score or to completely change your life on the first try.
Rather, participation is about progress — joining up and taking small steps. You can start by making small changes, eating a little better, making your exercise a bit more consistent, trying to get more sleep. You’ll find that the changes build on each other, and with each success, you’ll get closer and closer to the ideal. No one expects a perfect score or a lack of slip-ups. We just want you to participate in the journey.
To join the Whole Life Challenge team, click the button below. It’s going to be a great eight weeks!

I'm Ready for the Challenge!

This week's Off Season Practice is to turm off all electronics 30 mins before bedtime. One of the most important lifetsyle changes we can make is to limit our exposure to the blue light of TV, phones, computers, etc. before we go to bed. 
The reaseach on the affects of blue light on our sleep is pretty scary. In a nutshell, we don't sleep as well as we used to. Sleep is a vital activity, we will die without it! Yet, we have totally messed it up! 
Getting adequate sleep helps improve our mood, recover from exercise, it even enhances our cognition and metabolism. There’s no doubt that sleep is up there among the most important things you can do to be healthy.
Unfortunately, exposure to blue light right before bed can interfere with sleep quality, keeping us keyed up and excited long after we should be snoozing.
This week, we’ll change that by turning off our screens, minis and macros, and getting a good night of sleep. 

Today's Workout 
3 Rep Max Snatch - power, split or squat
Take 30 minutes to establish a 3 rep max snatch. This is your time to practice. Get as heavy as you want. These are NOT touch and go snatches. You should reset your stance and grip for each rep, but don't take too long. Good luck!
​On the minute for 10 minutes:
2 power snatches + 1 overhead squat or split squat at 75% 3RM

Coach Heidi is offering a 5 week Olympic Weightlifting specialty course!

Every Tuesday and Tursday Jan 10-Feb 9 from 1-2:30pm. 
You will spend lots of time practcing the snatch and clean & jerk. This is a great opportunity to improve your technique, gain confidence, and have fun. 
There are only 3 spots remaining in the course! Click on the button below to enoll today! 

Enroll me in the Oly Course!