Tips for Better Sleep 🌙

Sleep is SO important, but oftentimes because we have so much going on in our lives we don’t treat it as a priority. These bad sleep habits can catch up to you and effect your health long term. If counting sheep just isn’t’ working out for you, here are some tips on how to get better sleep at night.

Signs your sleep habits aren’t working for you:

• Your mind is foggy

• You’re moody

• You’re getting sick a lot

• You’re struggling with weight

• Your workouts feel too hard

Tips for better sleep at night:

As backwards as it sounds, a good night’s sleep starts with your morning.

Waking up
If possible wake up at the appropriate time. You’ll feel better and more alert if you wake from a light sleep stage.

Be awakened by light. This naturally raises your cortisol and the slow rise helps you feel alert and relaxed.

Before Bed

Clear you mind by writing down any thoughts you have in your head. This preps you for relaxation.

Stick to a reasonable bedtime. This teaches your body when to release calming hormones to help you fall asleep, ultimately achieving better sleep at night.

Next Level Habits for Better Sleep at Night

• Turn off electronics

• Take a bath or shower

• Set your room to a neutral temperature

• Make the room as dark as possible

8x8 February Recap

Hope you’ve enjoyed our program so far! Here are just a few highlights from the last month!

Join us this week!!

WEDNESDAY (Jack London ROOM)

12:15pm - Meditation (30 min)

TUESDAY (GRAND CANYON ROOM)

11:30am - Yoga (60 min)
12:30pm- Bootcamp (45 min)
3:30pm - Yoga (60 min)
4:30pm - Bootcamp (45 min)

HAPPY ANNIVERSARY TO US!

WE SURVIVED!

It's officially been one year since Blue J. started! I guess what they say is right, time flies when you're completely stressed, working hard, commuting to different sites, doing your own admin work, marketing, networking, and...having fun.

I created Blue J. with the vision of making workplaces somewhere employees can be healthier, happier, and better versions of themselves. 

It's been a year of ups and downs with plenty of learning experiences and I'm excited to continue to work hard, spread the Blue J. love and see where it grows. 

More of What’s to Come!

Community will always be the core of everything we do. So you can expect plenty more community events in the future. 

We're hoping to build a humble team who share the same passion and will help promote our mission.

The more companies we partner with, the more people we can help, so we're always looking to expand our clientele. 

Highlights!

We are proud and grateful for every moment, big and small! Here are some highlights from this past year!

Breastfeeding

Coach Cheryl has recently added NEW MOM to her list of what makes her awesome! She's shared some thoughts about breastfeeding which is important for everyone to read! When we begin to share and revel in the wonderful functionalities of our bodies (especially for women), we will come to appreciate and be proud of what we're capable of and less worried of just pure aesthetics. 

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Breastfeeding. One thing they don't tell new moms how beautiful, frustrating, meaningful, and challenging it can be.

Feeding in the car. Clogged ducts. Scheduling your life. Long nights. Excess milk production. Not enough milk production. Sore nipples. National geographic areolas. Stressing overhydration. Battling distracted infants. Soothing distracted infants. Their little arm grasping at your hair and shirt as they drink. Their little eyes rolling back after a latch. Their limp, relaxed body as you burp them over your shoulder and they melt into your soul. 

Breastfeeding in public just became legal in all 50 states. Prior to that, it was deemed indecent exposure. The human body and maternal bond is something to be cherished and celebrated. Not only does feeding sustain life, it provides immunity, growth hormones, enzymes, and so much more. 

Although I haven't returned to pre-pregnancy weight or shape, I constantly am reminding myself of how proud I am of my new purpose. I may never go back. But that's ok because I am a different person now. 

Women are under immense pressure to "bounce back" after such a primal, ground shaking experience as birth into motherhood. "Too fat. Needs makeup. Bigger lips. No wrinkles." Be the person YOU want to be, not what society tells you to adhere to.

So I write this as I'm feeding Jarrett in one arm. To all of the moms who can feed, who can't, who have bounced back, who haven't, measure your worth by your ability to provide the best life for your loved ones. 

Lawmakers finally deeming breastfeeding as an unalienable right is the first step, but the movement continues by our demand for change, and that comes from an empowered electorate.

- Cheryl Licon Hargrove

Made In America

July 4th is my favorite holiday! It reminds me of Thanksgiving where we eat to our heart's content, except there's great weather and flip flops! Also similar to Thanksgiving, I always feel a strong sense of gratitude on this day. 

I often think of what my life would have been like if my parents did not immigrate to the US. How growing up in Vietnam would have shaped my personality, my decisions, and my values. Would I still want to help people in health and fitness, would I have the opportunity to start my own business, would I love the same movies? Vietnam has progressed immensely in the last 10 years, but I wonder how long my sassy outspoken temperament would have lasted growing up in a third world country where misogyny rules. 

After I go through these burning questions, I have a sense of relief and am grateful that I will never know. But being first-generation American, I watched my parents attempt to assimilate to a new culture, learn a new language, get a job, and raise two kids that talked back in English. And because of this there is an unspoken toll that comes over me with every decision I make. I feel an immense responsibility to fulfill the American Dream and a need to succeed in order to be worthy of my parent's hard work. 

Anyone who has ever started a business or started something from nothing understands that the pressure you put on yourself to become successful can also be the very thing that hinders your success. This self-inflicted pressure creates a storm of impatience and self-doubt that leads to anxious thoughts. I convince myself that if I continue to work long and hard hours that the anxiety will subside. That one day, I will become successful enough to reciprocate my mom's sacrifice. But, this ridiculous pressure I put on myself needs to stop and today, I'm reminded that I am exactly where I need to be. 

Today, I will slow down and celebrate a country where I can be sassy and outspoken without fear of being misunderstood. A place where I've met friends of all ethnicities, sexual orientations, and beliefs who have become family to me. I hope everyone has a safe and happy Fourth of July and that you are living your "pursuit of happiness". 

Let's Taco Bout Nutrition

Two times out of the year where nutrition generally seems to be a hot topic: New Year's and Summer. Since we're full steam ahead towards the latter, let's taco bout it!

I do have to make a few things very clear before I start. I do not have an official credential in nutrition, but I do understand what works for one person may not work for everyone. Also, I understand that everyone has different goals and lifestyles; athletes cater their diet to perform, some people have food allergies, some people eat what they can afford, etc... So, before you roll your eyes or troll my page, my intention is to share what I've gathered from my own experiences, which includes my personal relationship with food and encounters I've collected from clients. Maybe there are commonalities that can spark a change to a healthier you. 

I'd like to begin by (half-jokingly) blaming my parents. My no-filter Asian parents who never vocally held back on whether I looked too fat or too skinny. Mind you, the same Asian parents who made sure the cupboard was filled with addictive American snack foods; like Funyons, Gushers, and Neopalitan Ice Cream Sandwiches! I understand now that it is quite the cultural phenomenon for Asian parents to pass this judgmental body complex on to their children creating a whirlwind of insecurities that stay with them until adulthood. 

My love for food never reconciled with my need to be skinny. From my teenage years to my mid-twenties, I tried all the fad diets from South Beach to Atkins to counting calories. I took fat burners and laxatives on a daily basis knowing that it was horrible for my insides, but it was, what I thought my fast track to losing weight. Thinking back at it now, I was clearly on the path to having an eating disorder and who knows where I would be at this moment if it wasn't for CrossFit showing me a whole other side of the spectrum. Specifically, showing me that being strong; physically, mentally, emotionally is WAY better than just looking skinny. 

In the past 8 years, I've established a much healthier relationship with food without cutting anything out. Am I still the girl that stands by the chip bowls at parties? Absolutely! But I have a much greater understanding of my body, my goals, and how to balance nutrition to essentially have my cake and eat it, too.

There are no quick-fixes, but there are some habits you can abide by that make all the difference! My goal with nutrition is to eat to have the energy for work and fitness, but at the same time enjoy life's pleasures like having dinner with friends or celebrating with family. If you're looking for tips that will help you get a 6-pack for the summer, then you can stop reading here. These are the daily habits that work for me and may work for you! Or may not, but I guess there's only one way to find out...

Slow Down
Before you reach for that sugary midnight snack, take a second and ask yourself why are you hungry? Is it stress, is it because you didn't eat enough during the day, is it that special time of the month? Acknowledge how you feel, then ask yourself, is this Pop Tart going to be worth it? Be honest... If you're lingering around "I don't know", then the answer is "no", so put it away and move on. If the answer is a definitive yes, then go for it! Enjoy it and savor it until the very last bite and don't feel guilty about it later. You're human, you're not perfect, and that's okay. BUT if the "yes" is an everyday occurrence, then there might be a deeper problem. Slowing down and answering the reason behind these sudden urges will help you identify the true issue.

Have a Plan
We cannot avoid the parties, the lunch meetings, and the donuts in the break room. But we can have a game plan for when these things suddenly come up! Focus here on what you can control when this happens. Can you have a salad for lunch? Maybe you can have a healthy green juice before the party? If you have that donut now, then you have to make sure to have a nice well-balanced meal for lunch and dinner. These are examples, but focusing on what you can control will help prevent sabotaging your whole day. 

Eat Whole Foods
I don't mean the actual grocery store, although it is my favorite! I mean eat fresh natural foods, which are made for your body to enjoy and absorb countless nutrients! A general rule is if it came from the Earth or out of a womb, it will definitely be better for you than anything made or packaged in a lab. Will this be 100% all of the time? It could be, but it doesn't have to start off that way. Maybe add one day out of the week where you only eat whole foods, then increase to two, then three, etc...If you're used to eating things out of a box or can, then you'll definitely feel the difference when you add fresh vegetables to your diet. 

One Special Day
If you're a food lover like me it's hard to pass up on fun snacks and delicious drinks. Allow yourself one day out of the week or maybe out of the month where you don't have to worry about where your food is coming from. Allowing yourself one day of freedom will make you realize that you don't always need these extra calories to be happy. 

Don't Eat for Aesthetics
This is a hard one because we're all obsessed with how we look. But like the saying goes, "feel good, look good!" (or something like that). Aging is inevitable, so how you look is going to change, unless you're an alien like Jennifer Lopez! But taking care of your body so that you feel good on the inside will set you up for success forever. 

These are my general habits when it comes to everyday nutrition. Again, I know rules change if you're competing in sports, have religious obligations, or personal preferences - nutrition is like politics, everyone has their own viewpoints and it should never be talked about on the first date! But creating these habits for me has given me a much happier mindset when it comes to eating. 

What are some of the rules you always abide by?

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Let's Hang Out!

+ If you want more specific nutrition advice and help, contact me and I will lead you to the right people I trust.

+ Come workout with at CrossFit Kindred! My FUNctional Training class is for all levels, so join in the FUN! 

+ Subscribe to the newsletter if you liked this article! (Subscribe even if you didn't like it)

Transformation Tuesday

Call me a sucker, but I love fun hashtags! Couple it with an alliteration and I'm all in! #throwbackthursday, #waybackwednesday, #foodiefriday...

Nothing pulls at my heartstrings more than "Transformation Tuesday" posts. It's the embodiment (pun intended) of people reforming themselves for the better. But because we're in an Instagram world, these photos are mere screenshots and they oftentimes do not capture the months even years of hard work and dedication it takes to improve on that level. Ultimately, the outcome is not just one transformation on some Tuesday - it's many many Tuesdays of climbing an uphill battle and it's continued future Tuesdays of remaining discipline. 

It's difficult, but I'm sure every person who's ever experienced that change for the better will tell you that it is well worth it. If you're ready for your future Transformation Tuesday post- here are my suggestions to get you started. 

Start with Why
You need to have a reason and it has to be deeper than "I want to look good for summer". Searching to look good for an event or for someone else might work, but from what I've seen, it's only temporary. Some examples of reasons that support longevity are "I want to be able to keep up with my grandkids", "I want to get off blood pressure medicine", "I want to be able to walk up the stairs". Make it meaningful or you'll find yourself reversing your transformation quicker than you got there. 

Forgive Yourself
You've made bad choices, created bad habits, or maybe you experienced a disruption in your life and you've suddenly found yourself in a body that doesn't feel like the best you. You have to forgive yourself in order to move on. Obviously, this is easier said than done, but it's a crucial step in learning to love yourself. If you don't love yourself, you won't make yourself a priority, if you don't make yourself a priority, you will be stuck in the same cycle. 

Find Help
Real help, not search on youtube help. Your support system is important because there will be times you want to quit. Find a trainer or a group class that you enjoy! Find a therapist to figure out why you can't forgive yourself. Find a nutritionist to give you a better understanding of food. Find a workout partner to help hold you accountable. You're not alone!

Goal(s)
Make a weekly goal to walk 20 minutes a day for 5 consecutive days or longer goal like preparing for a marathon. Big or small, your individual goals are important to help keep track of progress.

Compare and Despair
Try not to compare yourself to anyone. You are on your own journey. Your body is different. Your circumstances are different. Be proud of your progress and try not to worry about others. 

It's important to note, transformations come in all shapes and sizes. It's about being happy and healthy. It's so much more than just a picture of a newly thin person in their old oversized jeans. We all know what happened with Jared from Subway...

So cheers to all future Transformation Tuesdays and the individualized progress you make!

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