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Self care: what is it and how does it relate to healthy habits?

self care makes healthy habits

Self care means something different for everyone. For some, it means spending a day at the spa, free from pressures from the outside world. For others, it’s maintaining a strict diet. I don’t know exactly what’s right for you, but I know the answer for me, and it’s actually not either of those things.

For me, self care is giving myself the space to do what I feel like doing, whether that’s enjoying a gelato on a warm afternoon with a friend, or hitting up a workout on a planned rest day if I’m feeling restless and just want to move. It can also mean taking a rest day instead of working out if I’m feeling burnt out or too exhausted.  

Self care is not over-thinking my diet, my sleep, or my workouts, but about making intentional decisions each and every day with flexibility. It means eating nutritious food regularly and in reasonable quantities. But it also means enjoying a Thanksgiving feast without counting calories. It’s realizing that sometimes maybe who I’m sharing a meal with is more important than what I’m eating.

Self care is recognizing when I’m doing something because I want to achieve it and recognizing that I don’t need to do things just because of competition with others or an unsubstantiated social expectation. Self care – to me – is about being cognizant and intentional about pushing my limits, but also aware and intentional about taking it easy, because you need to do both of those things.    

Self care is reading the Workout of the Day before I show up to the gym so that I have a game plan (see the last point).

All these little moments add up to habits that keep me on track and help me achieve my goals as an athlete, a mom, and as a professional.

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The Weekly Preview 12-3-18

CrossFit Sanitas Workouts

The Weekly Outlook

We’re continuing the cycle we started last week, aiming to build up your long aerobic capacity. We’ll continue this for the next 5 weeks, then will re-test to gauge how the progressions have gone.


A) Paused Front Squat (5sec)
Every 2min for 12min
3 Reps of increasing load

B) 4 Rounds for Time:
250/200m Row
20 Single Arm DB Thrusters (10 each) at 50/35#
10 Strict Pull-Ups

Rx+: 70#/50#


E8MOM for 32min (4 Sets)
Each For Time:
100 Double Unders
9 S2OH at 115#/75#
15 KBS at 53#/35#
9 Strict HSPU
15 Deadlifts at 115#/75#
100 Double Unders

Rx+: 135#/95#


A) Take 12min to Find a Heavy 3RM TnG Power Clean

B) Every 5min for 20min:
15/10 Cal Bike
9 Bar Facing Burpees
6 Power Cleans at 155#/105#


For Time:
Wall Balls at 20#/14#
Abmat Sit-Ups

*Before Each round complete
100ft Front Rack + OH Carry at 53#/35# *switch at 50ft

Benchmark Friday:

CrossFit.Com “181120”
15min AMRAP:
5 Strict Ring Muscle-Ups
4 Squat Snatches at 185#/125#


With Partner for Time:
100 Cal Row
100 Plate Push-Ups
100 Box Jump Overs at 24/20
100 Toes to Bar


3 Rounds For Time:
Deadlift at 315#/205#
Back Squat at 225#/155#
Rope Climb

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Strength WOD Preview 11-26-18

Monday: Snatch Balance EMOM x 10min: 1 Rep *increasing load Every 2min for 10min 2 Squat Snatch + 2 Overhead Squats Back Squat Every 3min for 15min 4 Reps at 70% 2 Reps at 80% 8 Reps at 70% 4 Reps at 80% 2 Reps at 85% Strength WOD 5 Rounds for Time 10 DB […]

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The Weekly Preview 11-26-18

The Weekly Outlook We hope you all had a great Thanksgiving Holiday! Looking forward to getting back into the normal rhythm of workouts this week. We are starting the week off with a long aerobic capacity workout and finishing off the week with a challenging anaerobic threshold workout to test where we are at. We […]

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The Weekly Preview 11-19-18 to 11-25-18

The Weekly Outlook!! Happy Turkey Week everyone! This week we will have a modified schedule as we have the 6:30/7:30 classes cancelled on Wednesday, Thursday we have only the 8:30am and 9:30am WODs, and on Friday we have 8:30/9:30/10:30/11:30am WODs only. As per usual we will be doing Hero WOD on Thanksgiving Day, and the […]

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Turkey Challenge 2018 Results

Thanks to everyone who came to cheer on all our awesome Sanitas athletes this weekend at the biggest competition in Colorado: MBS CrossFit’s 2018 Turkey Challenge! Congratulations to all the athletes who competed–you all worked so hard! Here are the placements for all the athletes who competed: Teens & Kids Jackson Holley: Second Place in […]

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4-Week Handstand Course w/ Mike Aidala

Learn trade secrets for how to balance and control yourself upside down. This 4-week intensive course is designed to help you learn how to build a rock solid core, strong and stable shoulders and gain tools towards body weight mastery. WHO IS IT FOR? You want to learn how to hold a handstand and control […]

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The Weekly Preview 11-12-18 to 11-18-18

The Weekly Outlook!! This week we will be a having he Member of the Month WOD on Tuesday, November 13th! Remember that this will be a day without music and speaking – find out why. So come in ready and prepared to be walked though the workout with visual and tactile cues. This weekend we […]

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Sanitas Strength Weekly Preview

Monday: Weightlifting Power Clean + 2 Push Press + Max Push Jerks at 65%/70%/75% on a 3min Clock Gymnastics EMOM x 9min 1) :20sec 90/90 L-Hang 2) :30sec Nose to Wall Handstand Hold 3) :40sec Ring Plank Hold Strength Metcon 3x2min AMRAP/6min Rest between efforts 20 GHD Sit-Ups 20/15 Cal Bike Max Effort Handstand Push-Ups […]

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Meg Tufo: Member of the Month (November)

Member of the Month Spotlight Meg has been at CrossFit Sanitas for 5 years now. She has been one of our most consistent members ever since and you can consistently see her name near the top of the leaderboard, especially on the longer grinder style workouts! If you know Meg, you know she has a […]

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