SLEEP Insufficient Sleep and Food Cravings 1) We produce our own “endocannabinoids” which increase food cravings 2) Insufficient sleep increases our production and release of our natural endocannabinoids by up to 20%% increasing hunger levels by up to 30% 3) We eat 300-400 extra calories a day when we get insufficient sleep 4) Even if you are doing this during the week, it could be upwards of 6,000 calories extra a month Metcon for All Classes "WHATEVER YOU LIKE" [SWEAT] For

“Did you really want to die?" "No one commits suicide because they want to die." "Then why do they do it?" "Because they want to stop the pain.” ― Tiffanie DeBartolo, How to Kill a Rock Star Stay strong everyone. Stay. Strong.

THINK "Capability is confirmed and grows in its corresponding actions, walking by walking, and running by running. . . therefore, if you want to do something, make it a habit." -Epictetus James Clear identifies in his book Atomic Habits, that there are four main components to developing habits. First is a cue or a trigger to act, then craving for a change in state, followed by a response or action, and ultimately there is a reward. -Sarah Gardner (Daily JAM)

SLEEP FEBRUARY SLEEP CHALLENGE 10 Day Challenge 1 Point- **Quality**: Minimum of 7 hours in bed (lights off to lights on) If you have a Whoop or sleep tracker, even better, 7 hours of sleep! 1 Point- **Quality**: No screens 1 hour prior to your chosen bedtime. 1 Point- **Consistency**: Choose a bedtime, stay within 30 minutes (+/-) of your bedtime. Even on weekends! METCON FOR ALL CLASSES "MOVING TRACKS" 10 Rounds For Time: 500 Meter Air Bike 30 Double Unders (1.5:1 Singles)

Have a great Presidents Day!

THINK "The five most dangerous words in business are: Everybody else is doing it." -Warren Buffett Just because so many people are doing something, doesn't mean it is the right thing to do. Listen to your instincts. Follow your heart and blaze your own trail.* -Sarah Gardner (Daily JAM) METCON FOR ALL CLASSES "STICKWITU" 5 Rounds: 1 Minute Max Calorie Row 1 Minute Max AbMat Sit Ups 1 Minute Max Kettlebell Swings [SWEAT] 35/25 [TRAIN/COMPETE] 53/35 1 Minute of Rest *Score = Su

HAPPY BIRTHDAY TAYLOR! WE LOVE YA! CONNECT Human beings are social animals. One individual, no matter how powerful, how clever, cannot survive without other human beings. So the best way to fulfill your wishes, to reach your goals, is to help others, to make more friends. How do we create more friends? Trust. How do you develop trust? It's simple: You show your genuine sense of concern for their well-being. Then trust will come. Without trust, their is no friendship.

Did you get enough sleep? People want to know! METCON FOR ALL CLASSES "TWO SEATER" For Time: 500m, 750m, 1,000m, 1,500m Row *After every Row, 25 Double Dumbbell Floor Press (35/25) (50/35) *Score = Time it takes to complete the workout

Happy Valentines Day! We're gonna do Fran. Yep.. love y'all too <3

THINK "Seek not goof from without; seek it within yourselves, or you will never find it." -Epictetus When something goes well, it's easy to recount the actions we took to make it happen. When something doesn't we may do the opposite and place the blame on external factors, not ourselves. A core tenant of mental toughness is responsibility. We must accept that we played a role in all of our successes AND failures.