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Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

Our 2024 October Athlete of the Month is Rob H! Also known as Scorpio, he has been putting in the work with us for a year and some change, but has fit into our community so well it fells like longer!  Scorpio has been consistent since the day he joined.  He’s such a hard worker in and outside the gym. Despite his very busy life, he manages to make it to the gym and always has a good attitude. He’s a delight to coach in every class! Coach Marco describes him as “a quiet beast you can’t miss with a huge booty” 😂  Congratulations Scorpio! So well deserved! Thank you for being part of our gym and setting an amazing example to our community!

Bio-Hack #5: No Food 3 Hours Before Bed

As I enjoy the waves here in Bali, I want to share a powerful bio-hack that can enhance your health and performance.

Have you noticed a difference in your hunger levels or overall health after incorporating more protein and fiber into your meals?

This week’s hack focuses on improving your sleep and body composition:

**Bio-Hack #5: Stop eating 3 hours before bed.**

Late-night eating can disrupt your sleep and is linked to weight gain. A study published in the *American Journal of Clinical Nutrition* found that those who ate close to bedtime had higher body fat levels compared to those who didn’t.

Let’s face it: willpower tends to be low at night, making it tough to control portions. By establishing the habit of not eating 3 hours before bedtime, your body will adapt, and it will become easier over time.

**Benefits:**

– You’ll reduce your overall calorie intake.

– You’ll improve your quality of sleep.

This week, I challenge you to observe how adjusting your eating schedule impacts your sleep and morning energy levels.

Stay strong, and enjoy the journey!

Bio-Hack #4: Protein & Veggies at Every Meal

I hope your sleep has improved with last week’s bio-hack.

What changes have you noticed?

This week might be my favorite hack.

Bio-Hack #4: Include protein and veggies at every meal. A protein-rich diet has been found to increase satiety and decrease overall caloric intake, aiding weight management. Simultaneously, veggies’ high volume and fiber content can help slow digestion, keeping you full and curbing overeating. A study in the Journal of Nutrition suggests high fiber and protein diets result in lower overall energy intake due to these satiating effects.

This week, take a moment to assess your plate at each meal.

Can you add more protein or fiber-rich produce?

My favorite high protein sources are always lean meats. You can use low-fat or nonfat dairy, egg whites, protein powders, and even tofu/seitan if you are vegan.

See you next week for our final bio-hack

Each month we spotlight a different CFA athlete who stands out and shows just how awesome they are. What is it that makes up an Athlete of the Month? It may not be the person that finishes the fastest, Rx’s every WOD, or gets a PR every time they walk in the gym. Although we love and celebrate when those things happen, the Athlete of the Month is made up of much more than physical ability. This person shows up, gives their best every time, and then gives a little more. They are hungry to learn and always ready to do the work. They support their fellow classmates and encourage them to reach their goals. This athlete embodies what we believe the CrossFit Austin Community should be about.

Our 2024 September Athlete of the Month is Elizabeth Howland! Liz has been putting in work at CFA for almost two years now.  Liz came in with some experience, but has really bought into the coaching at CFA and has made leaps and bounds in her movement, especially in the olympic lifts.  She is a regular in our Weightlifting, CrossFit, and Women’s Strength classes. For lack of a better term, she is the goat of consistency! She always comes to class with a willingness to learn and is extremely coachable.  Congratulations Liz, so well deserved! Thank you for letting us share in your journey!

Bio-Hack #3:

Pre-Bed Wind-Down Routine

Happy Rest Day,

I hope you’ve incorporated more movement into your daily routine. How have you been feeling?

Next up, Bio-Hack #3: developing a pre-bed wind-down routine with at least 30 minutes of NO SCREEN time.

Blue light emitted by screens can interfere with melatonin production, the hormone that regulates your sleep-wake cycle.

A study in the Journal of Applied Physiology found that avoiding screens before sleep can improve overall sleep quality, duration, and alertness in the morning.

This week, I encourage you to find a calming pre-bed ritual that works for you. Try reading a book for 5-10 minutes, use a follow-along meditation, or even a warm bath does wonders.

The best STEROID on the market is better SLEEP. Grab an edge on everyone this week by improving your pre-bed routine.

Sam

Chang, A. M. et al. (2015). “Evening use of light-emitting eReaders negatively affects sleep, circadian timing, and next-morning alertness.” Proceedings of the National Academy of Sciences of the United States of America, 112(4), 1232–1237.

Bio-Hack #2

I trust you’ve found some rhythm with last week’s walking challenge.

Have you noticed any changes in how you feel?

Let’s move to Bio-Hack #2:

Limit your sitting time to no more than 6 hours a day.

An abundance of research shows a direct link between excessive sedentary time and increased health risks, including cardiovascular diseases and obesity. A study published in the Annals of Internal Medicine found that those who sit for prolonged periods had a higher risk of dying from all causes, even those who trained regularly in the gym (that is you).

By standing more often, we can increase our body’s energy demand, boosting our metabolism. Over a year, this can lead to significant caloric burn and subsequent weight loss.

Track how many hours a day you are sitting over the next week. Bring awareness to this key metric, and remember, small changes can lead to big results.

Keep moving. See you!

Warmly,

Coach Sam

Hey CFA,

Today starts a new series called the

“5 Bio-Hacks You Should Pay Attention To.”

Over the coming weeks, i will dive into proven ways to upgrade our health and performance.

I’ll wrap up week 6 with a recap and some implementation examples.

💡 First up,

Bio-Hack #1: Walking for 5-10 minutes after each meal.

This simple routine isn’t just a digestive aid; it controls blood sugar levels and increases overall daily activity. A study by the American Diabetes Association found that brief, post-meal walks drastically reduced blood sugar spikes in type 2 diabetics. Over time, this small change can impact your metabolic health, even if you aren’t struggling with insulin resistance. You’ll process carbs better and have more level energy and mental acuity.

This week, I challenge you to take this step (pun intended!). Just 3x ten-minute walks a day after breakfast, lunch, and dinner can yield about 3-4k more steps, which will have a measurable impact on your body composition too.

Let’s see how this small change impacts your well-being.

See you next week with Bio-Hack #2.

Until then, walk on.

-Coach Sam