WEEK #7: ALMOST THERE... Only 12 Days Left! Happy Monday, CruzFit'ers! If you've fallen behind in accumulating your minutes of exercise, or simply

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WEEK #7: ALMOST THERE...

almostthere

Only 12 Days Left!

Happy Monday, CruzFit'ers!

If you've fallen behind in accumulating your minutes of exercise, or simply in recording those minutes into your team's exercise-tracker file, it's still not too late to catch up!

You still have 12 days left to input your CruzFit 2015 exercise minutes and earn your awesome CruzFit collectable t-shirt! Check your's and your team's progress by opening one of our CruzFit Leaderboard files (we've split them into 3 smaller Google Doc files to allow for faster loading). If you don't see your team listed, or your team's information is incorrect, then please let us know so that we can help you correct possible errors with your exercise-tracker file.

Please EMAIL US with any questions or requests for help. Please refer to the important reminders and resources section at the bottom of the newsletter if you have any questions.

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FITNESS TIP #7:

SLEEP: the Great Restorer

restorative-sleep

At this point in your life, you probably know that adequate sleep is necessary for healthy functioning. Not only will getting your ZZZ’s help you perform on a test, learn a new skill, or help you stay on task, but it may also be a critical factor in your health, weight and energy level. Here are some tips from the experts for improving your sleep:

1. Go to bed and get up at about the same time every day, even on the weekends. Sticking to a schedule helps reinforce your body's sleep-wake cycle and can help you fall asleep more easily at night.

2. Don't eat or drink large amounts before bedtime. Eat a light dinner at least two hours before sleeping. Too much liquid can cause you to wake up repeatedly during the night for trips to the bathroom.

3. Avoid nicotine, caffeine and alcohol in the evening. These are stimulants that can keep you awake. Avoid caffeine for eight hours before your planned bedtime.

4. Exercise regularly. Regular physical activity can help you fall asleep faster and make your sleep more restful.

5. Make your bedroom cool, dark, quiet and comfortable. Create a room that's ideal for sleeping by adjusting the lighting, temperature and noise level to your preferences.

6. Sleep primarily at night. Daytime naps may steal hours from nighttime slumber. Limit naps to about a half-hour and make it during mid-afternoon.

7. Choose a comfortable mattress and pillow. Features of a good bed are subjective and differ for each person, but make sure you have a bed that's comfortable.

8. Start a relaxing bedtime routine. Do the same things each night to tell your body it's time to wind down. This may include taking a warm bath or shower, reading a book, or listening to soothing music.

References:
Sleep Foundation
Mayo Clinic: Sleep
UCSC Counseling & Psychological Services

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CRUZFIT FITNESS FREEBIE #7

Free Evening of Cardio-Dance Classes

WORLDANZ, U-JAM, and ZUMBA

This Wednesday evening, from 7:00pm-10:00pm in the OPERS Dance Studio, UCSC FitLife will be offering a free evening "dance-athon" of back-to-back-to-back Worldanz (7:00pm), U-Jam (8:00pm), and Zumba (9:00pm) classes.

These exercise classes are all moderate to high-intensity workouts, and loads of fun. They'll be taught by FitLife GX instructors Gina Garcia (Worldanz), Carolyn Eckman (U-Jam), and Sierra Varela (Zumba).

Check your email Wednesday morning for more information about this offer and your CruzFit Coupon for free facility admission for these classes.

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IMPORTANT REMINDERS & RESOURCES

1) JOIN LATE & NEED TO CATCH UP?

If you jumped on the CruzFit bandwagon a little late into the game, you may need to catch-up on some of the useful info you missed. Please take a moment to read through these emails that were sent out earlier in the program:
* "Exercise-Tracker Tips & Info"
* "Introducing Team Leaderboards!"
* "Weekly Newsletter #1"
* "Weekly Newsletter #2"
* "Free Nutrition Class (w/Prizes)"
* "Last Chance to Sign-up for CruzFit"
* "A Special Offer from UCSC Recreation"
* "Weekly Newsletter #3"
* "Weekly Newsletter #4"
* "Free Heart Health Class (w/Prizes)"
* "Weekly Newsletter #5"
* "Repeat Heart Health Class @ 2300 Delaware"
* "Free Injury-Prevention Workshop (w/Prizes)"
* "Weekly Newsletter #6"
* "Free Trigger-point Therapy Class (w/Prizes)"

2) EXERCISE TRACKING

Make sure you and your teammates are tracking your daily exercise in your Exercise-Tracker file in Google Docs. If you don't yet have one, talk to your team captain, who was given instructions on how to create and share it with you. (If you're a team captain and you didn't receive your instructions for creating the Exercise-Tracker file, please email us to request we re-send it to you.)

3) Team Leaderboards

Keep track of your team's progress in comparison with that of the other 750+ teams taking part in this year's challenge. Challenge friends to a friendly competition to reach your goals (100%) first or accumulate the highest average minutes per team member. You can view the Leaderboard file on Google Docs.

4) FAQ's

Check out the FAQ pages in the CruzFit Section of our FitLife Website for answers to all your questions about CruzFit!

5) STAY UPDATED

Keep up to date on CruzFit news & happenings by following UCSC FitLife on our Facebook page and Twitter feed, and by joining our newsletter mailing list!

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THANK YOU to all of this year's CruzFit sponsors:

UCSC Employee Wellness, Physicians Medical Group of Santa Cruz, Whole Foods Market, The Print Gallery

College 8 Student Senate - College 9 Student Senate - College 10 Student Senate - Cowell Student Senate - Crown Student Senate - Kresge Parliament, Merrill Student Government - Oakes Student Senate - Stevenson Student Council

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FitLife is a program of the Office of P.E., Recreation, & Sports (OPERS)

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