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THE  JOURNAL

MCF April Newsletter 22.4 -SLEEP

4/22/2022

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Sleep! I’m sure everyone who picks up this month’s newsletter is NAILING sleep habits, having an amazing uninterrupted 7-9 hours of sleep each night and springs out of bed each morning full of energy for the day. You’re reading this journal to learn tips to share with your best friend…right? 😆. Whatever your reason is for getting ready to click the link, go ahead and do it. Open the article. See if there's something you can do to improve your sleep today!
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The Everest Climb

4/19/2022

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Monday, April 4th looked a little different inside our gym walls. A lot of people walked away from the gym a little bit sorer, hands raw, bruised and battered, and a bit more tired than their usual Mondays. That would only make sense regarding the fact that we rope climbed the height of Mount Everest in one day. On April 4th, we partnered with the local nonprofit, Mossy Creek Health Initiative(MCHI), to host the Everest Climb Fundraiser. All-day we climbed up and down our gym ropes alongside athletes from in and outside our location to work toward the 2,9031-foot altitude of Mount Everest.  
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In order to reach our goal, we needed to climb our 15ft ropes 1,936 times, and each climb would represent at least a dollar being donated to the MCHI. Our community truly came together during this event to tackle this feat and support the MCHI. We had 70+ people participate by climbing the ropes, donating to climbs, sponsoring athletes to climb, or climbing virtually. By the end of the day, we completed all 1,936 rope climbs and scaled Mount Everest. Together, we helped raise $2,359 dollars for the MCHI.
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We want to give a big shout-out to everyone that came and participated during the Everest Climb! Every rope climbed and dollar donated will be deeply appreciated by our local community and the individuals the MCHI works alongside. The funds raised will go towards these MCHI’s three programs that support our local community: ​​

Always Forward Scholarship: provides an opportunity for low-income individuals to improve their health and well-being through exercise programs, health coaching, and access to a community of people who value health and wellness.
Mossy Creek Market: a new farmer's market coming to Downtown Jefferson City this summer. It is not only an opportunity to shop for local, fresh, and organic products; but, it is also an occasion to connect with neighbors, support your local farmers and craftsmen, and enjoy the vibrant and rich culture our local vendors have to offer. 
Phoenix : a program coming soon to the MCHI that will support those who are recovering from addiction and will help build a sober active community. 
 
Because of your generous donations, the MCHI can continue to build health, connect community, and restore vitality to the local community and those in need. We mean it when we say, “Mossy Creek Fitness is more than a gym”, and it’s boldly exemplified in moments like the Everest Climb. You all came alongside each other and stepped up to be a part of something bigger. You generously gave your time, energy, and financial contributions to help support a great cause and give to those in need. 
 
We can’t thank you enough! 
 
You can learn more about MCHI's work within the community here as well as continue to support these local programs.
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The Basics of Sleep

4/19/2022

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Reclaim Your Right to a Full Night’s Rest​

Have you ever experienced embarrassment in admitting you have been sleeping eight hours or more each night? Too many of us have. Have you ever been victim to the all too common phrase, “you can sleep when you’re dead”? A phrase that epitomizes society’s detrimental view on rest and the damaging stigma that a full night’s sleep equates to laziness. It is this very mindset that is severely affecting our overall well-being, and, ironically, it is literally bringing death knocking at our doors sooner. According to neuroscientist, Dr. Matthew Walker, we are “the only species that will deliberately deprive ourselves of sleep without legitimate gain”(Why We Sleep). Unfortunately in the modern day world, if you are sleeping enough at night your life must be too easy, you are not doing enough, or you are lazy for choosing rest over ‘productivity’, which in reality is often just busyness. As individuals, we have been so hyper focused on being more, doing more, and having more that we have lost sight of one of the most key and vital functions to our survival and quality of life. 
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The following paragraphs are not meant to shame you for your current sleep state (ahem, it would be hypocritical not to say I also struggle with about every topic addressed), but rather to very plainly and bluntly lay out why sleep is so critical and encourage you just one step forward towards better rest.

Where did we go wrong?

According to the CDC, 1 in 3 U.S. adults gets less than the recommended 7-9 hours of sleep a night. Looking at sleep over the past few decades, it is estimated that people sleep 2 hours less a day than they did 60 years ago. What has changed? The two biggest cultural factors that currently affect sleep are work-related stress and technology. We are allowing our devices and jobs to take the place of one of our most essential and vital functions. While it may not seem that we are ‘choosing’ less sleep, but are rather forced into this lifestyle; the hard truth is that most of us prioritize many things over sleep that ultimately do not compare in value. We are not set up for success by living in a world that rewards busyness and stigmatizes rest. But no matter the case, the decision to shorten sleep still comes with repercussions that we have to face the harsh reality of. ​

Sleepless Consequences

Research has shown that frequently sleeping less than 6 hours per night increases the risk for infection, cancer, brain tissue loss, cardiovascular disease, stroke, and infertility. Sleep loss affects appetite regulation by increasing hunger hormones and decreasing satiation hormones. It is a direct link to obesity. Habitual short sleep for just one week can disrupt blood glucose levels so significantly that you can be classified as a pre-diabetic. Poor sleep triggers chronic inflammation, which contributes to plaque formation and hardening of arteries which can in turn cause heart attack or stroke. Sleep loss can also lead to a 4 fold decrease in empathy levels. It makes sense why it’s one of our foundational factors of health, for it significantly affects our physical, mental, and emotional well-being. 
  • Increases the risk for cancer       
  • Increases chronic inflammation  
  • Increases the risk for brain tissue loss
  • Increases the risk for cardiovascular disease
  • Increases the risk for stroke
  • Increases the risk for ​obesity
  • Increases the risk for infection 
  • ​​Increases the risk for infertility 
  • ​Decreases empathy levels

The Rewards of Rest

While the detrimental effects of sleep loss can be intimidating and daunting, they can also be channeled as a wake up call to change our sleep habits in order to reap the benefits of rest. Consistently maintaining quality sleep yields the reward of living smarter, happier, and longer. It is our innate superpower, if we choose it. Up until recently, we did not understand the numerous benefits sleep brings or how essential it is to living. If we do it right, we spend a third of our lives asleep which sets us up for success to live out the other two thirds of our life. Our bodies are extremely complex and require a set amount of time every 24hrs to perform system maintenance, so we can continue to operate optimally. “Sleep dispenses a multitude of health-ensuring benefits, yours to pick up in repeat prescription every twenty-four hours, should you choose”(Why We Sleep). 

During this system repair at night, memory storage occurs, logical thinking is improved, and creativity boosted. Ultimately, we are better thinkers when we are sleeping more. Sleep also directly impacts our performance during training and physical activity through its repair of broken down muscle tissue and the release of growth hormone; which, helps build muscle mass and regulates fat storage. Sleep also regulates the hormone levels of leptin and ghrelin; which, are integral to appetite and hunger. During sleep deprivation, these hormones are unregulated and basically run rampant. If overeating and cravings are an issue, it is worth looking into your current state of sleep. Overall, quality sleep supports your psychological health, cardiovascular health, mental health, immune system, and metabolic state.

Basic Sleep Tips

Good quality sleep on a regular basis lets your body get the restorative break it needs, and it improves your overall quality of life. When improving rest, some of the most important steps are to be aware of how essential it is and to debunk any social stigmas of being ashamed of choosing sleep. It is challenging when society pulls us in many different ways; however, we have to start making the difficult but critical choice to choose health and rest over busyness, stress, and our devices. 

While shifting our overall approach and view on sleep is the primary goal, there are also very practical and tangible steps we can take to start improving our sleep. Below are very basic ways you can set up an optimal environment for good sleep: 

  • Keep the environment dark and avoid light during sleep. This helps us stay in tune with our natural circadian rhythm. 
  • Keep the room cool. Core body temperature rises and falls with our body’s natural circadian rhythm, so a drop in our core temperature signals to our bodies to prepare for sleep. 
  • Turn off devices at least an hour before sleep. Our devices emit blue light which restrains our natural melatonin production and negatively affects our sleep. 
  • Create a consistent sleep schedule that allows for at least 7 hours of sleep each night. 
  • Build out a nighttime routine that sets you up for a successful night of sleep. This should be individualized and can include things such as reading, writing, yoga/stretching, meditation, etc… a routine that includes avoiding devices and intense productivity before bed.
  • Avoid eating 3 hours before bed. 
  • Cut off caffeine by 2:00pm or if not sooner. 

If you’re expected to be ‘always on’, sleep may feel decadent. But for a healthy and productive life, it is on par with eating well and exercising regularly. Sleep is not a luxury, it is a necessity. To live an intentional and full life within our individual, family, work, and community spaces, we have to start allowing ourselves to rest and reset appropriately every 24 hours. As we strive towards health, fullness, and vitality, it’s time to not only start reclaiming our need to sleep but to also be proud of ourselves when we achieve it. 
Sources: 
Walker, Matthew. Why We Sleep: Unlocking the Power of Sleep and Dreams. 1st ed., Scribner, 2017.
“CDC - Sleep Home Page - Sleep and Sleep Disorders.” CDC, www.cdc.gov/sleep/index.html. Accessed 20 Apr. 2022.

Kelsey Griffith

RN, BSN, CF-L1 

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CrossFit Gear - MCF Top Picks

4/15/2022

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Do you even do CrossFit if you don't have gear? While I am joking when I say that, there are actually some pretty useful additives out there that will take your CrossFit game to the next level, and be worthwhile investments across the lifespan. These are in no particular order of importance, but listed as they came to my mind ☺️. I'll include links below. Check them out! 
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GRIPS! If you've done anything on the rig, you know it can be tough on your hands! We recommend purchasing some kind of glove/grips! There are A LOT of options out there. Our team primarily uses a company called Victory Grips and particularly their tactical grips. Fingerless, 3-finger , 4-finger is up to you! We've got several different opinions on that one. They also provide our gym with a 10% discount; so, be sure to use that before you checkout! 

Discount Code: MCFMADE
Victory grips
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Men's/Women's Endorphin Pro 2
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NOBULL TRAINER+
 SHOES: There are a wide variety of shoes, and much of this category falls under personal preference. Both of these have become crowd pleasers here at our gym. If you're someone who wants to invest in a shoe that does most everything, go with the Trainer+. If you've got some extra finances, having a shoe particularly for running is a great choice for your feet (and subsequently your ankles, shins, knees, hips, etc.) . You'll want to bring these for WOD's that are primarily running or is a 2-part WOD, and you can change into a CrossFit shoe for the remainder/part B.  When you can, support your feet! They're the only ones you get : ). 
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SWEAT BANDS: If you're doing it right, you get pretty sweaty doing CF at our gym. If you're Lee, you start sweating just walking into the gym : ). Some people enjoy having a towel, but these are simple to pull on and off, catch your sweat and then throw in the wash. Multiple colors to match all your gym outfits!
SWEAT BANDS
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RPM ROPE
JUMP ROPE: Doubles get better with the RPM rope. While the ropes we've got here at the gym will do the trick, their spin isn't optimal. Also, you've probably whipped yourself enough times to know that rope length matters. These are adjustable to your exact height and preference, as well as, can be purchased with your particular goals in mind. A gift for yourself getting doubles can be purchasing your own rope :). 
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2Pood Weightlifting Belt
BELT: We recommend using belts to support your back, not as a replacement for essential core strengthening exercises.  Your core strength should progress relative to the weight you're lifting, and a belt adds reassurance you've got the added support you desire to keep your back healthy! We like 2Pood and Rogue belts! If you didn't know it, we've got Rogue belts at the gym for athlete use. Using these will aid you in deciding if you need one of your own and navigating correct sizing!
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BEAR KOMPLEX KNEE SLEEVES
KNEE SLEEVES: ​Knee sleeves are great for anyone who has joint pain from the various life things like playing sports, walking on concrete flooring for long hours, age, wear and tear from living an active lifestyle, injury, or illness. They provide support during lifts aiding appropriate joint movement while lifting. Also, fun fact - we use them during rope climbs to avoid rope burn on the ole' shins. So, even if you don't need them yet for lifitn you may buy a pair to share with a friend!

Lesley Price

lesley@mossycreekfitness.com

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Always Forward Podcast >> Key 3 Tips on Time and How To Spend It

4/1/2022

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Phil & Jamison talk through the necessity of spending time wisely and provide their key 3 tips on how to do so. 
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© 2021 ​Mossy Creek Fitness.  All Rights Reserved.
  • ABOUT
    • WHAT IS CROSSFIT
    • BEFORE / AFTER STORIES
    • MEET THE TEAM
    • CONCERNS OF CROSSFIT
    • ALWAYS FORWARD SCHOLARSHIP INITIATIVE
  • GET STARTED
  • SERVICES
    • PROGRAMS >
      • ALWAYS FORWARD CROSSFIT ACADEMY
      • MCF NUTRITION
      • PERSONAL TRAINING
      • BENCHMARK PT
      • INBODY WELLNESS ANALYZER
    • PRICING + SCHEDULE
  • Contact
  • DROP-IN
  • MEMBERS
    • MEMBER RESOURCES
    • TEAM PORTAL
  • JOURNAL