North Bend FIT

Part of the NBFIT MURPH 2024 rockstars!

24.3 Done!

Who’s ready for 24.1?

Chris added burpees for extra credit today! New teachers pet 💪 Matt you owe him 😂

Hey crew,
Tomorrow's 5 & 6 am classes are cancelled due to a loss of power and icy roads. We will update you in the morning about the 930am class once the coaches can assess the conditions. Sorry for the cancellations. Stay warm and safe.

Last Friday WOD of 2023!

It’s been a day…

Upside of upside down 💪

For many people, an exercise program is all about losing weight. For others, it’s about becoming healthier to fight off disease. And for some, moving the body feels like therapy. Find your reason for why you do it. Then on hard days, when the last thing you want to do is move, dig into your reason and use it as motivation.

It takes most people two to six weeks to get into a pattern of regular exercise. And although the first couple weeks may be the hardest, the longer you do it, the more it becomes a part of your daily or weekly routine. Eventually, it will start to become normal to you, like brushing your teeth.

Physical activity increases your heart rate and gets your blood flowing. More oxygen and nutrients to your muscles mean higher energy levels. And although it seems odd that expending energy can actually give you more energy, science backs this claim up.

One study found that 90% of people who completed a regular exercise program reported improved fatigue compared to those who did not exercise. Next time you’re considering an extra cup of coffee to perk you up, try a walk instead.

So. Monday. We meet again. We will never be friends, but maybe we can move past our mutual hatred toward a more positive partnership.

Let's get after it this week!

Did you know that regular exercise can help you relax and sleep better?

Obviously, we're not professionals here, but studies have shown that the energy depletion (loss) that occurs during exercise stimulates restorative processes during sleep.

Moreover, the increase in body temperature that occurs during exercise is thought to improve sleep quality by helping body temperature drop during sleep.

Exercise has been shown to improve your mood and decrease feelings of depression, anxiety, and stress.

It produces changes in the parts of the brain that regulate stress and anxiety. It can also increase brain sensitivity to the hormones serotonin and norepinephrine, which relieve feelings of depression.

Being active is SO important. Being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do everyday activities.

Daniela doing what she does 💪🤛

Healthy competition encourages us to work harder, push beyond perceived barriers and strive to be our best. It motivates us, giving us a tangible target to set our sights on. Often, competition extends the boundaries of what we think we are capable of.

Healthy competition also teaches us how it feels to lose. Losing gracefully is an important skill that only comes with experience. Loss in competition also develops the vital quality of resilience. The ability to get up off the canvas, dust ourselves off, reflect on our performance and come back stronger is the mark of a real winner.

Why workout alone when you can workout in a group setting among friends?! If you're someone that hates going to a gym, look at North Bend Fit as a hangout with physical activity 😊.

Having a clear gym program will help you stick to your training sessions. A plan will also take into account your individual needs, whether that's time availability or financial resources, and ensure it's realistic for you.

If you have a strong 'why' for your new health behaviors that is in line with your values it will help on the days you don't feel like turning up. Complete the value cards exercise, choose your high-priority core values, and write them down in a place you can see when it's tough to get out the door.

Exercise can feel uncomfortable. This is a normal part of pushing our bodies to adapt to new movements and intensities. However, that doesn't mean we have to detest it.

Exercise isn't just confined to the gym, perhaps you would prefer a tennis knock up with friends in comparison to the squat rack. However you decide to move, enjoyment is key. Don't put too much pressure on yourself and have fun to get motivated to work out.

1130 class cancelled today, no sign ups! See you this afternoon!

One of the key parts of successful behavior change is setting ourselves up for success. Try laying out your gym clothes the night before your workout or wearing them when you are working from home. This will make it far more likely that your quick session will get completed as you'll already be ready to go.

One of the rarely talked about dirty little secrets about motivation is that it is FAR better for keeping you going with something than helping you start it. Most people look toward motivation to get started with behavior like exercise, but in reality, motivation is far more useful once you have started something.

Look at motivation as the source of energy that keeps you engaged and working through something during the early stages of it, but not as the catalyst that kick-starts the behavior.

Think about where you were 3 months ago. Look how far you've come, imagine where you'll be 3 months from now.

Workout motivation tip: Get a plan and then grab a pen. People who have a process goal, such as a target number of weekly workouts, are more successful at sticking to their routines than those who focus on a big-picture outcome, or go along without any specific fitness goals.

You’re not always going to feel like training, but if there’s nothing actually wrong, then you might just need to make yourself do it anyway. Exercising when you don’t feel like it helps build inner strength, and afterwards you will also feel the benefits of a boost of positive endorphins.