 Get ready to take your barbell from the ground to overhead today! The week's Weekly Wellness Action with Coach Audy is to do something for yourself. The focus is BE: Spend 30 minutes doing something for yourself. It's that simple. Yet so often do we forget to take time to ourself - and it's so important! Examples: get a pedicure, drink coffee in bed, cook yourself your favorite dinner, sleep in without feeling guilty, get a massage - it's up to YOU! I recently started going to Bozeman Hot Springs early in the morning every Thursday. It was something I started doing with my brother while he was here. We started going in May and it snowed and rained on us several mornings. We sat and talked or just sat quietly. It was such a gift to just be. I had no obligations. I did not have my phone. I was an engaged as I wanted to be and no one was asking me to be anything more than what I am. Now that Kirk is gone I plan to continue my weekly wellness action. What are you doing this week to take care of your wellness? Share with us in the comments. 
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 How to Level UpUsually I highlight a member on #transormationtuesday blogs. Today, instead I'm sharing strategies and tactics to help you create your own #transformationtuesday story.
Today I'm exploring how you can achieve your goals by "leveling up" on habits you already do to create a healthy and happy life. Leveling up means using small, gradual steps to work toward your goals. Let's say your goal is to run a 10k or do a multi-day backpacking trip through the Beartooth Mountains this summer. You probably think you need to start running a 5K every day NOW. NOPE! Instead, level up a daily habit you already have. Let's say you take your dog for a daily walk. Level up your walks by wearing a small backpack with a 20# bag of rice. You've just leveled up your daily habit. Your heart rate will be higher and you'll increase your endurance. In a few weeks, when that becomes easy, add 5 mins to your walk. Or do an easy jog for 10 paces and walk for 20 paces. Level up again when it becomes easy and automatic. The idea behind leveling up is to break down your goal into steps that are so ridiculously easy you can’t fail. I have written many times on the habits of successful people. It's momentum and consistency that create success. Success creates motivation. It's a positive feedback loop. Start small. Succeed. Increase motivation. Keep going. I have heard from many of you in our New Year Check-ins that you want to improve your mobility. Or, as someone in my noon class said, "I want to be more bendy." GREAT! I want you to be more bendy, too. Start small. Start with 2 mins (yes, just TWO minutes.) Sit on the floor and reach for your toes for 2 mins. When that becomes easy, and it will, try for 3 minutes. Or level up by adding another pose for 2 mins. Start small and easy and then level up. It's sexy to create big and exciting goals. A goal without consistency is doomed to failure. All too often we try to jump into achieving our goal with big and exciting changes. That is why we fail. Start small. Succeed. Level Up. Keep Going. Achieve Goal. That's it.  Our 3 teams, Master Weighters, Whiskey-Tango-Foxtrot, and Past-Present-Future had a great time at the CrossFit Billings Summer Crush. What an incredible weekend it was for many of our amazing TSCF athletes. Congratulations to Adam and Meg for finishing the RATPOD bike ride. They rode 127 miles around the Pioneer mountains outside of Dillon in support of Camp-Mak-a-Dream. Also on Saturday we had an incredible day at the CrossFit Billings Summer Crush. We had 3 teams: Master Weighters - Coaches James, Steve and Mark Whiskey Tango Foxtrot - Coach Kendra, Michelle and Kara from CF Bozeman Past, Present & Future - Coaches Nick, Mattias and Micah I have written many times about how competition doesn't develop our character, but rather it reveals our character. I can tell you with confidence, our gym is full of characters:) The Summer Crush CrossFit competition was a robust blend of 5 challenging tests of endurance, power, speed, agility, strength, and stamina. The day started at the high school track with "Naughty Nancy" a pumped up version of Nancy (which we did in the gym last Monday) that included stadium stairs and synchronized squats. All of our teams finished will under the 27 min time cap and worked together well to synchronize the 5 rounds of 15 front squats. While tolerating petulant bouts of sun, wind, and rain everyone also threw a softball for max distance, drove a sled hard and fast down the turf, did burpees over a box and carried the damn thing back, crushed calories on the air assault bike and bear crawled till their arms fell off. Working hard agrees with our peeps as the smiles, laughter, and friendly banter increased as the rain came down, the wind blew everything sideways, and the fatigue set in. At the conclusion of the field events our masters men, the Master Weighters, were 2 points behind the leaders and knew they needed to bring the heat for the final event, the speed barbell ladder back at CrossFit Billings. Despite the chaos of this event, our TSCF folks showed their true spirit, remained clam and in control as they queued up to for a metal test their mettle. The Master Weighters went first and knew they needed to make every lift along the ladder from 115 to 185. They got 3 points if they snatched it and 1 point for a clean and jerk. James went first and snatched all the way to 135 then easily clean and jerked his way through the finish. Mark and Steve snatched all they through the ladder and their combined scores pulled them into first place for a WIN! Congrats! Next up were Mattias, Nick and Micah. They snatched strong and smartly switched to clean and jerks to finish the ladder. The final weight at 185 was a PR for both Mattias and Micah. Way to go fellas! Just behind the fellas, the ladies entered the ladder and made their way from 75 to 125. Michelle put up a valiant fight at 105 and will get that weight next time! Kendra and Kara finished the ladder with a solid 125 clean and jerk. Nice job ladies! At the end of the day our masters men fished in first place, our scaled ladies finished in 17th and our scaled men finished in 10th. I am so proud of them all! Competitions are a fun test of your fitness and I hope you all are inspired to join a TSCF team for then next one!  MASTERS RULE! Congratulations to James, Mark and Steve on your FIRST PLACE finish!  We should always be asking ourselves: “Is this something that is, or is not, in my control?” — Epictetus |
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