Sleep Your Way to Health: A Fun Guide for Busy Men in Their Prime

Hey there, fellas! If you're a hardworking man in your prime, juggling a family life with a bustling career, then you know just how precious every minute of sleep can be. Let's dive into why catching those Zs is more important than ever for your overall health. Don't worry, we've got the facts and some easy-peasy sleep tips to keep you in top shape!

Did you know??

• 35-55-year-old men are reported to get an average of only 6.5 hours of sleep per night? Yikes! The National Sleep Foundation suggests adults should aim for 7-9 hours, so we're missing out on some serious shut-eye.

• A recent study found that men who sleep less than 6 hours a night have a higher risk of developing chronic health conditions. Heart problems, diabetes, and even mental health issues can creep in when we're not getting enough ZZZs.

• A staggering 70% of men in their 30s and 40s report experiencing sleep problems at least a few nights a week. Tossing and turning is no fun, and it can affect your family and work life more than you'd think.

So what can we do?

Well, here are some easy habits that you can create in your daily routine:

• Tip 1: Prioritize Your Pillow Time - Yeah, we get it; your to-do list is never-ending. But making sleep a priority can do wonders for your productivity and mood. Set a bedtime routine and stick to it - a little consistency goes a long way!

• Tip 2: Create a Sleep-Friendly Environment - Make your bedroom a cozy haven for sleep. Keep it dark, cool, and quiet. Banish those screens before bed - the blue light messes with your body's natural sleep-wake cycle.

• Tip 3: Unwind Before Bed - Your evenings might be busy with family time and work catch-ups, but taking some time to relax before bedtime can work wonders. Engage in calming activities like reading, gentle stretching, or a warm bath. This will help signal to your body that it's time to wind down for a peaceful slumber.

So, why is all this sleep stuff so crucial?

Well, my busy buddies, when we sleep, our bodies do some serious behind-the-scenes work. It's like a maintenance routine for your whole system! Sleep helps your brain process memories, so you'll remember all those fun weekends with the fam. Plus, it supports your immune system, keeping you strong and healthy.

Here's the takeaway:

Sleep is your secret weapon, guys! It boosts your energy levels, helps you stay sharp at work, and keeps you in high spirits during those busy family moments. So, let's make a pact to hit that sweet sleep spot of 7-9 hours a night. Your body and mind will thank you, and you'll be ready to conquer whatever life throws your way!Remember, getting enough sleep is not just a luxury; it's an investment in your health and happiness. So, let's power down those gadgets, curl up in bed, and snooze our way to success. Sleep tight, gents!

Want to start getting the sleep you deserve? Talk to a sleep coach by clicking the link below!

5 reasons why you should sign your child up for our youth program this summer!

Goodbye Couch Potatoes!

Sayonara to endless screen time! Our program is what you are looking for that gets kids off the couch and moving! It's time to break free from the clutches of sedentary living and embrace a world of active fun!

Supercharge Fitness!

We're here to transform fitness from meh to magnificent! Our program unleashes a wave of energy, strength, and endurance, leaving your kids feeling like superheroes. Say hello to a fitter, stronger, and more awesome version of your child!

Friends, Fitness, and Fun!

Get ready for a social extravaganza! Our Youth Program is the ultimate hangout spot where kids make friends, laugh, and conquer challenges together. It's a high-five party that celebrates the joy of movement and the power of friendship!

Confidence Boost!

We're in the business of confidence explosions! Our coaches are experts in unleashing inner warriors, empowering kids to believe in themselves and tackle anything life throws their way. Watch your child's self-esteem soar to new heights!

Skills for the Win!

We're not just teaching moves; we're creating superstars! Our program unlocks a treasure trove of skills, from jumping, climbing, and lifting to all-around athletic awesomeness. Your child will level up their game, whether on the field, court, or playground!

So, parents, buckle up and get ready for a Summer of fitness, friendships, confidence, and skills. Our Youth Program at CrossFit Ampersand is the gateway to a world of health, happiness, and a whole lot of fun!

Spaces in our Youth Program are limited! Join us on June 19th to kickstart their fitness journey and set them on the path to a healthier, happier future!

Meet your youth coach!

Hey, I'm Eli, youth coach at CrossFit Ampersand! I am a certified CrossFit Level 2 trainer and CrossFit Kids certified youth coach. I have worked with many young athletes and I'm dedicated to helping them excel in their fitness journey.

Prioritizing Self with Tanya

Hey everyone! We got the chance to ask Tanya some questions about her experience with CrossFit. We met her when Harmony and I went to the emergent care and she was our nurse. After our visit a few weeks later, Tanya walked in the door workout gear in hand ready to rock. She came from a history of CrossFit before she moved here and has been a part of the Ampersand family ever since!

Before finding us, what was your struggle?

My biggest struggle was putting away the excuses and getting up off the couch even when I was too tired or sore to move.  I was a shift worker for many years like many health care professionals and I found it hard to balance and find motivation when all I wanted to do was sleep.

What were your biggest frustrations?

Feeling like I spent all my time and energy taking care of everyone (my family and patients) and had no time and energy to take care of myself. I felt like a hypocrite and as a result I kept having to buy bigger and bigger clothes which is always disheartening.

How did your struggle and frustrations affect your life?

I felt that I was not leading by example. I was educating my family and patients about the importance of exercise and healthy eating but I was failing to live the life I was promoting.  I worried constantly about our family history of diabetes, obesity and heart disease affecting not only me but my children.

What did you feel like before you made your transformation?

I had low self esteem when looking in the mirror, I cried more times than not in a dressing room trying to find clothes that fit, I refused to wear a swimsuit in public, and I just felt like a failure.

How did our program help you?

CrossFit Ampersand is so open and welcoming that I didn’t feel awkward or that everyone was staring at me. All the members are very supportive and encouraging. I also had the benefit of starting the program with my daughter and through our support of each other and the support from the whole crew at Ampersand, I started to look better and feel better with every class.

How is life different for you now?

Life is still a struggle everyday, but I have the positivity of my health and wellness to keep me going. I don’t feel like a hypocrite any more when I talk to my patients about the longstanding benefits of exercise and clean eating. I feel stronger than I have in years, and I’m able to complete any workout that I attempt despite my many chronic health conditions like asthma or the multiple surgeries on my hands and hip. I recommend CrossFit Ampersand to anyone who will listen regardless of their age, size, health conditions or athletic abilities because the Ampersand crew is a dedicated, knowledgeable and caring team that can help anyone achieve their wellness goals!

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Let us hear your goals and show you how we can help you reach them! 

Desert Racing and CrossFit with Greg

We like to call Greg the "Silent Assassin" because he has such a humble attitude when he walks in the door, but his competitive spirit takes over at 3, 2, 1, GO!

His work ethic and determination towards his goals have proven in his increased work capacity and his speed on the course when he is on his bike. It is exciting as coaches to hear that CrossFit is doing its job when you hear reports of improved times, or personal bests outside of the gym. 

Greg is another reminder that CrossFit is for everyone! So we asked him a few questions about his CrossFit journey. 

What are your passions?
My passion in life is Desert Racing. Ever since I started to ride that little word "racing" popped up and seemed to take over my mind and soul.

Why did you start, and how did you find CrossFit?
I found CrossFit online just surfing the web. I chose CrossFit because I needed to change my
routine and challenge my body. Which all of the coaches are happy to challenge what you are
capable of doing.

What was your first impression?
My first impression of the gym was clean and very open. Everyone really cared that you came
to classes and did your best on good and bad days.

What are your goals?
One of my goals that ties into racing is I want to become a Expert Racer. Another goal I have is to lose weight and possibly have skin removal surgery. So far I have lost over 100lbs from before and after I started CrossFit.

What has CrossFit done for you?
CrossFit has showed me I can push myself harder and in multiple different ways. The recovery time from my achilles injury went so much smoother than I expected with the help of training at Ampersand. Also I really like the atmosphere of working out with a group of people.

What’s one accomplishment you’re proud of during your time at CrossFit Ampersand?
I am proud of myself for being able to do kipping pull ups, handstand pushups, and having the
ability to use my whole body to do more complex movements.

Would you recommend CrossFit Ampersand to others?
Heck yes, I've told so many people about the benefits from CrossFit and that they should come
join the team.

What advice would you give someone who is interested in CrossFit?
My advice to others would be no matter how hard something may seem you only have to beat yourself not others. Giving a 100% with everything from the amount of weight or speed. Give your 100% and the coaches and everyone around you will do the same for you so you can excel and achieve your goals.

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Want to learn more about what Ampersand can do for you and your goals? Book a No Sweat Intro and talk to a coach today!

Crushing your 40's with Becca!

Becca is such a treat to have in the gym. We wanted to share her experience with you because she is one of those people that motivates and inspires those around her. The saying is true that, "A rising tide raises all boats." We are excited to share her story with you and hope you get inspired too! Enjoy!

What are your passions?

I am passionate about disease prevention through food and exercise. I went to culinary school many years ago and I still love to cook. I could talk about food all day. I hope to pass on my love of exercise and nutrition to my kids.

Why did you start and how did you find CrossFit?

I started hearing about CrossFit here and there years ago. I wanted to try it but I felt like it just wouldn’t work with my crazy schedule. I watched all of the Fittest on Earth movies and I wanted so badly to learn all of those crazy lifts and be super strong like the “Dottirs”. I went to support a friend at New Kids in the Box and that was it. I wasn’t going to put it off any longer. I immediately started my search for a box.

What was your first impression?

It was love at first workout. I’ve been a runner and weightlifter for over 20 years and this was like nothing I’ve ever experienced. Burpees, wall balls, AND running? Together? It was awesome. I was never able to push myself that hard when I was working out by myself in my garage. I felt so calm and relaxed and exhausted after that first workout and the weight of my day just melted away. I also love having a coach right there to help with my form or to show me something new. They have been amazing.

What are your goals?

I want to be as strong as possible for as long as I live. I am a nurse so I see what neglecting your health and mobility can do to a person later in life. I’m not taking my health for granted. It’s a process and an investment.

What has CrossFit done for you?

CrossFit has made working out fun again. I look forward to getting to the gym everyday. It is never a struggle. I get home from work, change into my gym wear, and head out the door. I can take out the stress of the day on the weights and just wear myself out.

What is one accomplishment you’re proud of during your time at CrossFit Ampersand?

Just one?? Well, I’m most proud of my consistency. I’ve been able to go 4-5 days each week for the past year which has led to increases in strength I never thought possible at 40 years of age.

Would you recommend CrossFit Ampersand to others?

Absolutely, and I do all the time! Everyone, coaches and members, have been so welcoming, encouraging, and supportive to the max. I am an introvert who hates group fitness classes and I LOVE CrossFit Ampersand! For years I have longed for a fit fam and I have finally found one. They have pulled me out of my shell.

What advice would you give someone who is interested in CrossFit?

Just get started! You don’t have to already be in shape or even know what the heck you are doing. Just show up, stay positive, and be coachable. Everything can be adapted to your ability so do not be intimidated.

Anything else you would like to add?

CrossFit Ampersand is the cleanest gym I’ve ever seen. For reals.

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We would love the opportunity to create your story and share your journey with Ampersand.

Schedule a Free NO Sweat Intro to talk to a coach today!

'High Fructose Corn Syrup' is getting a makeover!

'High Fructose Corn Syrup' is getting a makeover!

So what happens when the corporations who mass produce food get clever?

Get this, consumers are actually getting smarter with their food choices and in some ways are filtering what they are purchasing based on what they can find in on the box. There are tons of trends that seem to come up all the time. "All natural"; "Minimally Processed"; "No added preservatives"; and in this case, "All natural." Now, we have to learn the new name of the all to easy to produce, "High Fructose Corn Syrup."

Instead of food companies doing what the consumer wants, they will cut corners and protect their bottom line first, by tricking the consumer into 'thinking' they are getting what they want. Of course there are many companies out there that have integrity in their products but in the mainstream products, we seem to need to shy away more and more altogether.

So when they get creative, we need to get wiser!

Companies are now masking the ingredients we are always trying to avoid. There was a time when there was hardly any sugar in anything. But now, it's nearly impossible to purchase products that are lacking. I'm not talking about sugar in natural things like fruits and veggies, no no, the all to popular, high fructose corn syrup.

"The product is General Mills’ Vanilla Chex, an updated version of the Chex cereal sold in most conventional grocery and discount stores for many years. The front of the box clearly states that the product contains “no high fructose corn syrup” (HFCS), but turn it over to read the ingredient list and there it is – the new isolated fructose."

So whats the big deal?

'The Corn Refiners Association is now labeling high fructose corn syrup as fructose. Packing on products such as General Mills Vanilla Chex cereal now states the product contains no high fructose corn syrup, while the ingredients list contains the simple word, "fructose." This fructose is actually a manufactured sugar called HFCS-90, and is made up of 90% pure fructose. High fructose corn syrup, or HFCS, contains 42% or 55 percent fructose. Health issues relating to free fructose include diabetes, leaky gut syndrome, and liver failure.'

Well, according to the CRA:

 “A third product, HFCS-90, is sometimes used in natural and ‘light’ foods, where very little is needed to provide sweetness. Syrups with 90% fructose will not state high fructose corn syrup on the label [anymore], they will state ‘fructose’ or ‘fructose syrup’.”

“Simply eliminating the high fructose corn syrup designation for the laboratory sweetener that’s nine-tenths fructose and calling it what it really is: fructose. And that’s how a processed-food product like Vanilla Chex that contains “fructose”, a substance that, according to the corn refiners, used to be called HFCS-90, can now declare itself to be high fructose corn syrup-free.”

So, while looking for HFCS on the back of your foods ingredients, you will now see it as just "fructose." Don't be fooled by their sorry attempts to get you comfortable. We have very little regulations in this country on our food companies to begin with. It's up to you to know and make good choices.

So what do we do?

I would suggest that you buy organic as much as possible and stay away from foods that ecould possibly have added artificial sugar in them. Buy local at farmers markets and actually prepare your own food. Stay away from anything that is in a box that you know is NOT good to put in your body. Especially while you are training. Sure if you want to occasionally have a doughnut or some cookies, GO FOR IT! But if you are taking in those kinds of processed foods on a regular basis, you will not only see your fitness deteriorate in the gym, but your health as well outside of the gym... Not to mention not losing the weight or putting on muscle. Also, you have heard me say before,  if it is not good enough to put in your body, its not good enough to put in your families bodies either!

"The CrossFit Way"

We believe that nutrition is the cornerstone of health and fitness, and that achieving your fullathletic potential is impossible without tuning up your diet.

The CrossFit rule of thumb is: eat real food.  Base your diet on vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar.  If it has ingredients you don’t recognize, don’t eat it.  If you can’t imagine its path from a farm to your plate, don’t eat it.  If that path must have included some sort of factory, don’t eat it. Pretty simple, yeah?

Some say well it's too expensive... Look I get it. It's not cheap, so do your best! Changing your lifestyle won't happen over night, but one step at a time. But you have to be taking those steps to get anywhere.

Don't hesitate to contact us if you are struggling in this area and would like us to assist you!

- Jeff

Source: 'www.hlfteam.com'