FIVE WAYS TO DRAMATICALLY INCREASE YOUR FITNESS LIFESTYLE!
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- เผยแพร่เมื่อ 29 ก.ย. 2024
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No more alcohol for me...i was drunk the last 15 years before i start training
Thx for the video! I love the content! Any tips for sugar addiction? For me its the hardest thing to quit, its like a drug
it basically is! and it seems like the hardest part is the first 10 days, if you can just get over that hump know it gets drastically easier!
@@patrickoconnell2380 thanks!!!
Would love to see a video on breathing. Both in workouts and when doing high skill movements or strength pieces. Thanks for the great content!
we can def do that !! thanks!!
I love how she just moves past her speech mistakes or fumbling over words....she's confident even with her flaws
Yeah, most people on YT edit those parts out.
Thanks for the useful information. For the people in a hurry:
1. Sleep (suggestions: sleep in a pitch black room or use a sleep mask, make sure the room is not too hot, wake up and sleep at the same time etc)
2. Limit alcohol consumption (it will help you sleep better, wake up fresher etc)
3. Food and water consumption (have ready to go food on your fridge and measure your macros as well as the water intake, do intermediate fasting etc)
4. Steady-state cardio (30-40 minute range of steady pace cardio (60% of your max pace)-it works your fitness levels without beating your body up)
5. Dedicate time to recover (helps avoiding injuries and burn-up state, keeps motivation up etc)
They were not telling you to do intermittent fasting. They used it as an example but they were not saying to do it.
Tengo...not completely accurate. As noted by another comnentor here, you added in something extra (IF), that was mentioned but not necessarily recommended.🙄
What brand of sleep mask do you recommend? I have tried a few but the elastic band squeezes my head or hurts my ears....thanks!
0:45 sleep 3:13 alcohol 4:35 food and water 6:45 doing cardio 7:55 rest
Thank you so much, dear!
So ideally you take shake after training?
Would love to see more about nutrition and scaling of training.
carbs and protein after a workout will help recover better, but we can def do that! Kristi has all kinds of good info!
Always fuel your workout... Healthy carbs and proteins before and after.
You HAVE TO FEED YOUR MUSCLES.
absolutely love seeing pat being more comfortable and confident in front of the camera. I mean everyone loves kristi but I've been loving seeing more of pat in these videos!! Another great video guys hope you guys have an awesome weekend!
ahah well thank you! we have some more coming this weekend where I will be commentating/getting interviews/ behind the scenes!!
@@patrickoconnell2380 Thats awesome cant wait to watch them! Been doing a lot of your DIY stuff and damn its been so helpful!!
I'd noticed that too. Really nice to see. Bet Kristi can't get a word in off camera 🤣
I was thinking the same thing! I really like these guys! Are they brother and sister? JK!, seriously, there is something very appealing about them. Good job!
And he's super smart and knowledgeable.
having three kids and sleeping makes no sense in the same sentence. Thanks for the advice hahahha.
😂 enjoy them while they are young!! 😁✌️
I always sleep with a sleep mask. 😴 Game changer.
Such a game changer!!!
Can you make another video about recovery? Maybe in regards to training volume and eating habits?
sure! we can def do that!!
Great tips! Can you film. An off/mobility training day?
sure! we can def do that!!
I feel like I learned so much in 10 minutes. Excellent tips👍😁
committing to a healthy lifestyle is in the end game is very important to moving in a positive direction for career and mental well being these five ways will benefit anyone training or not . well done keep on it
OMG. TV/ phone off, in bed at 10. Yes . The pitch black room. YES.
ALTHOUGH .. if you have tennitius....( Ears ring so loud) youre always listening for a new white noise to drown it out.
If it takes anyone 45 minutes to fall asleep, they have a bigger problem than just struggling to 'wind down.'
Actually, a sleep latency longer than the ideal of 10 to 20 minutes, compromises sleep quality.
If sleep latency exceeds 20 minutes on a regular basis, the adverse effects of poor sleep quality will compound, over time. A chronic, extended sleep latency (of even 30 minutes) is considered to be a mild form of insomnia, and should be addressed for optimal sleep/health reasons.
So, a typical 30-45 minutes of sleep latency is a red flag for anyone who is attempting to improve their sleep quality
The solution could be something as simple as taking a Gaba or a Magnesium supplement (or both) before bed. This is just an example, as there are other supplements that can help to shorten sleep latency.
Gaba helps with anxious thoughts that can interfere with falling asleep.
A magnesium supplement, such as Mag. Bisglycinate, or Magnesium Threonate helps with muscle relaxation to help fall asleep - and many people in the U.S. have been found to be deficient in magnesium levels .
There are effective sleep supplements that combine both Gaba and Magnesium for better sleep.
Melatonin - an unregulated OTC hormone supplement in the U.S. - is NOT recommended. A tiny amount of exogenous melatonin (.5mg) can definitely help one to fall asleep faster.
But there are too many supplement companies selling Melatonin that do not, at all, match their labeling with the product inside.
As a result, people are unknowingly taking large amounts of Melatonin because the labeling on the bottle may say 2 or 3mg, (even 3mg is too high a dosage every night), but the supplement inside can be as much as 10x, or 20x
(or more😳) the dosage stated on the label.
I agree with most of the sleep tips stated in this video...except the sleep latency period which (@ 30-45min), is too long.
Also, there was nothing mentioned about regulating one's melatonin levels by getting outside early a.m. on a daily basis to expose the retinas to daylight
(ideally by or before 9a.m.), which helps shut down melatonin production and regulates the circadian rhythm, for melatonin production in the evening when it's needed.
Great info - I need to cut out that glass of wine with the wife, stop watching TV late, and get a sleep mask! Hey we all think we can get away with these poor habits - thanks for making the vid
its ok every now and then but sticking to a good routine makes a big difference!!
Lol! When you said “crap” it remind me of the scene with Damien & Janis in Mean Girls😂 - “say crack again” ..”CRACK” 😂
This info is so true tho! These make all the difference. I need to be better at some of them though☺️💕 Thanks for the reminder😉
hahah thanks !!
Thanks for the videos; I find them quite inspiring to motivate me to get fit again. I have an odd and specific question. I am at the tail end of recovering from an aggressive grapefruit sized cancer that led to a surgery removing pretty much all organs below my ilium. I am back running 5kms each day and have been able to get most CrossFit movements (except double unders!) back but I’m really struggling to put back on weight to get stronger as I can basically not eat any fibre (so no red meat) and having two ostomies makes it difficult to eat enough potatoes and plain chicken ! I was hoping you might have tips on high calorie and healthy food or maybe a service that can design diets etc (unfortunately in France these things are difficult).
1st Phorm does an excellent job and there support is second to none, and I believe there link is in our bio. in the mean time peanut butter is a great source of extra calories! I hope this is helpful!
patrick oconnell thank you buddy! Really appreciate the tip. Been loading up on almond butter each morning and it’s been quite easy to tolerate. I will check out that company. Cheers again.
Karl Smith - wishing you the absolute BEST 💜, and do hope you are recovering nicely and doing even better, a year later.
I just felt I should comment on something you wrote...that you 'cannot consume fiber, and therefore no red meat.'
Just wanted to LYK that meat (red, or otherwise) contains no fiber.
So...??? - am a bit stumped about that part of your comment 🤔
I’ve tried all kinds of stuff, but I’m lucky if I get 5 hours of straight uninterrupted sleep..
that can be rough, and it might take some time but the diligence of a routine should help over time! wish you the best!!
All this talk of food is making me hungry haha
hahah for sure
Great video and tips ! I think you could get more popular by editing a bit more your videos like adding timestamp/titles of chapters. Anyway, keep it up with the good work and go back to tutorial video, echo bike please ! ;p
"grocery shopping on a sunday...." eh, germany here, that will not be possible :-D but I get your point
You both are great! Always fantastic advices! I really struggle to squeeze a mobility workout into my daily routine... but I’m working on it! 🙄😄
Thank you! and just keep working on it!! it takes a bit of time!
Any tips on how to track what your max heart rate is? I know from running that once I get to the high 170s I start to feel like my heart is going to jump out of my chest. Is there a way to train to get more comfortable or increase that max heart rate?
I can listen to Kristi but not the stuffed dummy.
Crossfit women are leaders 💪 the husbands just tag along and get in the way
I've heard a lot from fellow crossfitters that workout 5/7 days.
Legit want to have a jack and coke with Patrick and hear about his life! Thankful for you both!
haha that sounds pretty good!
Game changer needs to be eliminated vocabulary. Life is not a game.
Awesome content! I would add, if you can afford it, some sort of wearable device. My wife and I have Apple Watches and they have changed our lives. The point about alcohol and sleep (4:00) is very true. My heart rate is affected dramatically during sleep with alcohol, and it shows on my apple watch sleep score.
Thanks for the awesome tips!
my best share of wisdom would be to listed audiobook This Naked Mind, Control alcohol by Annie Grace. Revolutionary 🎖
I am addicted to your videos!
Thank you :) If there is anything you want to see we would love to know!
Solid information. Particularly the black out curtains. The trucking manufacturers have stepped up their responsibilities to only offer black or dark grey interiors and black out curtains, vent windows, extra ports to plug in fans. Air circulation keeps me from snoring. Snoring has been proven to interrupt sleep. This could make anyone drowsy during the day. Also, Kristi is so right getting to sleep before midnight is very important for sound restful sleep. Nasal breathing. When I am in my third round with heart rate up I seem to breathe thru my mouth. Gotta work on it.
I've learned so much about fitness from you both. Thank you and keep it coming!!
heck ya! that's awesome, and we have plenty more coming!!
I’d love for you all to make more content about nutrition and tracking performance! I’m looking to take my fitness to the next level over the next 6 months to a year, and these are definitely a couple areas where I need more knowledge. Thanks for creating such great videos for us!
I kristi! I am already doing all the haks you talk in this video and my sleep improved a lot. But working in shifts can make my sleep very difficult. Nutrition, training and sleep can be very difficult for people working in shifts. Can you make a video to help us?
we an def touch on that, and still finding some sort of routine and habits will help!
If you want to train serious, just not your average in-shape person then you can't consume alcohol. But I'm not even in-shape so I do like my beers lol.
haha we love a good beer to, and you have to have some fun!
Hey Kristi & Patrick. Kristi, super performance at the pre Games. I hope you are super proud. Maybe you can make a video how your programming globally looks like. I understand the details are the athletes secret. But for example, are you taking a rest period in October, hit the strength station in November and start to work on your fitness in December and January because of the Open 2021?
we can def do that! thanks for the suggestions!
Thank you for the information this is super helpful
Thanks for sharing such helpful information!
Really helpful thanks, sometimes a little reminder of the basics makes you stop and think! 👍🏼👍🏼👍🏼
thanks!!
Something I've been working towards is more volume. I heard someone say that more volume will make you more fit so I've been trying to work out twice a day or do my usual strength and conditioning but add an extra metcon or accessory work. I'm your very average CrossFit athlete (I scale every workout) but I want to get better. How would you say volume pertains to getting better?? I haven't slept great the last month so what I started to focus on while I'm training more is my sleep, my mobility, and my rest day but short I cut back on volume or keep doing what I'm doing?
p.s. I have pulled a muscle here or there due to little sleep and overworking which is the main reason I've been focused on my sleep hygiene.
both sleep, and volume the most important thing is quality!! but adding more volume is kinda like getting in the 10,000 hours quicker! anything you do more of you well get better at!
@@patrickoconnell2380 Thank you! That's the main reason I've tried to incorporate more volume!
@Real boxing Fan1 Thank you!
I actually just purchased the beam dream to help me sleep. Tonight will be the first night trying it.
heck ya!!
Great tips. I use smart light bulbs in my bedroom so I can simulate a sunset an hour before bedtime, and I will do stretches and breathing work for 30 minutes before bed. It’s so helpful! I’m an anxious person, and this helps me tone down my anxiety before bed for better sleep.
totally dig that!!
Like that Ibex training shirt!
Thanks for the info!very helpful and it all makes sense......
Do you guys also take pre workout supplements??
not regularly, but will on octagon. 1st Phorm makes a few diff pre workouts. some with caffeine and some without !
Great tips! I honestly find my after rest day workout the worst of all:( Maybe it’s just in my head...
ya, sometimes getting back into it after a rest day is hard. I would agree and say day 2 or 3 back in might feel the best!
New to your channel...you both have very comforting speaking voices..makes the content easy to listen to. Great content and great job! Thank you!
heck ya! and thank you very much!!
Recently came across your chanel with the morning routine stretching video. Have watched a few videos on your channel now. Love them. Your genuinely care and offer solid, responsible recommendations. You gained a new subscriber here. Thank you!
heck ya! thank you!
Very useful
Great informations! Thanks a lot!
Thank you for the great video! How about a video on some basic nutrition and meal prep ideas. Sometimes nutrition, counting macros, etc can be overwhelming. Where is a good start, and some meal prep ideas would be awesome too. 💪🏻😊
We can def do that! thanks for the suggestion!
Awesome 👌
Thanks for watching!
ooh I like the steady state cardio tip!
Thanks for the great tips guys😊
heck ya!!
You two are great. Thank you so much for all the videos. Still working on "allowing" myself recovery days.
awesome!! and thank you!
Thanks guys, once again solid advise!!! Proper sleep and taking time to recovery is something I struggle endlessly with and occasionally my eating habits. Your guys knowledge about fitness has definitely improved my way of a healthier lifestyle. I'm far from an elite athlete but your kindness in sharing your knowledge about fitness will help develop many lives on our ways of thinking and in pursuing in a healthier way of living and pave a pathway for future CrossFit athletes... 👏🏼👏🏼👏🏼
heck ya! thank you and keep up the hard work!
Great content! I use a mask and ear plugs for that deepest sleep and it definitely helps recovery. Also, I want to get a beer with Pat and Sam Briggs at the 2021 Games🤣🙌
haha that sounds pretty good!
Great stuff! How many days of steady-state cardio should you work into your training week?
depends on your goals and the time of season, but 2 to 3 is def awesome!
You guys are so awesome. I love your videos!
thank you for your easy acts
your very welcome!
ciao Kristi, you rock! thanks for the content you put online )
In crossfit we use a lot our back. i´ve recently injured mine.
How does a crossfit athlete recover the back to prevent injury and be fully ready to hit the next workout. Coud you show us ??
Keep up the good work ))
we can def do that, and we find that strengthens the posterior chain, butt and hamstrings tends to help alot!
Great, looking forward 👌💪💪
Thanks for those tips, I think everyone does have some idea of at least some of these are helpful but coming from a professional athlete helps. For sure its the simple things that add up and make the difference.
heck ya! thanks!
You guys are super informative and helping me a lot. Can you maybe make a video about meal prep? I think many of us would like to see this.
We can def do that! thanks for the suggestion !
Great advice! The hardest for me is getting more sleep or taking rest days! Often, my workouts end around 9pm so my body temp is too high when I go to bed. cold shower might be worth trying for body temp
Bernhard Kohli (sorry, I know this is in response to a 1 YO video...so a little late, hehe)
But, just to lyk (which you may have figured out by now) a cold showers b/4 bed will not down regulate your body temp. Actually, a cold shower will have the reverse effect, after you exit the cold water, and before you hit the sack.
This is because your body has a 'thermostat', so-to-speak, and when your temp drops in the cold shower, your body immediately goes to work to bring your internal temp back up, possibly even above baseline.
A better way to reduce your body temp, is to take a very warm, or hot, bath - which will raise your internal temp.
When you exit the hot bath. your body's 'thermostat' will go to work to lower your body temp - hopefully below your baseline temp.
Intro change?
Such great tips!! Thank you!
heck ya!! thank you!
Thanks so much 🙏 💓
That was a great video. Great helpful tips! Thank you ☺️
Thanks for watching!
I have to use the sleep mask ... my husband can’t sleep a lot and he gets on his phone to read ... since discovering the mask I sleep right through it.
Kristi loves hers !!
You guys are great. Great tips. I added in walking while my son is at soccer practice
heck ya!!
Very informative and easy to implement things for any level of fitness
thanks!!
Did she say butt muscles
Is that a tattoo gun? Oh my….
Thanx for the tips!
heck ya! thank you!
are they bf and gf?
how not to go pee and waking up at night for 55 times? xD
hahah hmm little less liquid before bed ??
@@patrickoconnell2380 yea...but im thirsty xD
Y’all Rock! Thanks!
How often do you recommend doing steady state cardio weekly? Great video guys! Very helpful.
depends on your current training, time of season and if you are training for any sport or event or general fitness, but 2 to 3 times a week is a great rule of thumb!
patrick oconnell Thanks! This is more for general fitness. I’m not a professional. I workout 5 days a week. Thanks for the tip.
Love these
💛💛💛💛💛
Kristi what team competition are you competing at. Im trying to find it online. And whats your team name??
we are t HOA (heart of America) and its team 1st phorm black!!!
Lets go 1st phorm black!!!!💪💪
Awesome info! I've been doing crossfit for only a month and I'm always feeling sore.. these tips will help a lot! Thanks!
heck ya! keep it up, your recovery will get faster. the first 4 to 6 weeks are the hardest!
Thanks! :)
Loving in Alaska, the summer daylight makes sleep a struggle. As a kid we’d put tinfoil in our windows to block out the light. Now it’s blackout curtains and when camping/backpacking/hunting a buff as a sleep mask. Love all the tips and need to work on ALL of them. Thank you!
Thank you!
So I'm beginning to workout again and I normally down a starbucks doubleshot with cream before I workout is that okay or can that be bad for my health in your opinion. I normally drink 1 to 2 cups of coffee in the morning before work. But I remember hearing you say you dont use preworkout you drink coffee.
Great video!
Besides a sleeping mask, I would recommend ear plugs. Those two combined make a world of difference.
For real, most instructional videos done by top athletes tend to boil down to fluff and excuses to flash sponsored products.
You guys however are the exception! Your content is top notch and has already helped this old man with a few new tricks to suck a bit less.
Keep doing what your doing!
What about steady state cardio daily
its excellent!!
great info ! covers lot of subjects and to the point ! Super helpful guys !!
Caffeine and the light from electronic devices can change your sleep too.
Kristi, you have one of the most amazing female physiques I have ever seen!
Thank you so much guys!😊 This is exactly what I needed to hear at the moment, especially the hecks about sleeping and rest day. I have been going to sleep too late (like 2-3 AM) and not taking days off. I will definitely change my habits to get better results. 💪 Thanks again for your advice! 👏 Very helpful as always! Love watching your videos ❤️... Greetings from Slovakia 🇸🇰😊
I love my sleep mask!!
kristi does too!! she buys them by in 3 packs!!
Love love love this channel
Thank you!!
Great info 🔥🔥
thank you!
I enjoy listening to you two awesome people.
I always sleep good with a couple beers
I start sweating walking into the gym.
👍👍👏