6 Ways to Sleep Better Through Nutrition

Subject: 6 Ways to Sleep Better

SLEEP! It’s the ultimate fat loss, energy, mojo and magic health pill. 

Quality sleep helps us recover, keeps us healthy and happy. But, bad sleep; especially if it’s chronic bad sleep, wreaks havoc on our bodies. A couple nights short or interrupted sleep puts us on the road to illness, moodiness and accelerated old age. 
We are so lucky to have so much research on sleep! We’ve learned what a great nights sleep looks likehow to create a sleep cave and how to create a sleep ritual

Now onto the nitty gritty: WHAT TO EAT FOR AWESOME SLEEP?

We can eat to refresh our sleep cycle! Eating well can actually dictate our body’s Circadian Rhythm. Our Circadian Rhythm is our body’s clock. The kinds of foods we eat, and how and when we eat dictates how well our clock runs.
If you want awesome sleep follow these healthy eating rules: 

1. Keep Alcohol, Caffeine Moderate. 
Although a alcohol seems to make us feel sleepy, the sugar + alcohol is hard to metabolize. It actually disrupts restful sleep. Even 1-2 drinks can put a complete stop to the deep sleep that you need to recover. Caffeine works much in the same way, taken too late will keep you wired! 

Solution: Limit the alcohol you have, and stop caffeine by 2pm. Enjoy your coffee in the morningJ . 


2. Eat Protein During the Day
Research shows that eating a high protein diet improves sleep. While sugar causes the hormone cortisol to rise and disrupts sleep. 
Low glycemic index foods such as eggs, meats, poultry, fish, and most vegetables tend to lower the cortisol levels. 
High glycemic index foods, such as sugar and refined starches, cause cortisol levels to rise. Cortisol keeps us up at night and sleepy in the morning! 
For individuals who start the day with a normal cortisol level, starchy or sugary breakfast food choices can cause the cortisol to rise and remain elevated all day - and all night.

Solution: Eat a protein rich breakfast in the morning to improve your circadian rhythm and increase your alertness and energy in the morning. 

3. GOOD Carbs vs. Sugar
We all need carbs! Even if you are on a low carb diet you do need some carbs to regulate your circadian rhythm. Your brain converts carbs to serotonin (the feel good neurotransmitter) at night. The high glycemic foods with processed sugar keep us wired and raise our body temp. This will make us restless at night.

Solution: It’s a great idea to have quality carbs with dinner. Stick to sweet potatoes, squash, and other whole food starches. Avoid processed sugars such as cookies, pastries, ice cream and chocolate before bed.

4. Eat Healthy Fats
Omega 3’s aid in your sleep processes. More fat keeps your energy level stable for longer, and it takes energy to sleep efficiently.

Solution: Make sure you’re getting good fats with dinner. Coconut oil, krill oil, and grass fed butter are great options. If you’re hungry before bed and worry that it will wake you up having a small amount of coconut oil can help. It won’t spike insulin and affect other hormones. 

5. EAT 2-3 hours before bed
Eating lots of food at night is linked to disruptions and circadian rhythms and hormones. Eating also raises our body temperature which keeps disrupts sleep.

Solution: Be sure to eat 2-3 hours before bed so that you can digest and food won’t disrupt sleep. Eat a smaller sized dinner with a blend of protein, fats and carbs. 


If you must eat a late dinner, try to eat a large lunch, smalls snacks in afternoon and then a small meal at dinner. Avoid eating the bulk of your calories at night. 

6. Take Magnesium (and Zinc) 
Magnesium calms the nervous system and fights off inflammation; both of which can keep us up at night. A recent study showed that taking a magnesium supplement improved sleep by 60% in individuals who had poor sleep! 
Many foods contain magnesium. These foods include dark leafy greens like spinach, nuts and seeds, chocolate, fish, legumes, and rice. Yet, it is hard to obtain enough magnesium from food alone. 

Solution: Eat high quality mg rich foods with dinner. Also, take a quality magnesium supplement 30min – 1 hr before bed. If taking the tablet form, stick to magnesium that end in “-ate” (don’t take supplements made strictly of oxide. Although blends are fine). We’ve also had great success with topical magnesium creams and a powdered drink supplement called Natural Calm. 

Sleep plays an important part in our homeostasis! Be sure to EAT your way to great sleep!!!! 

Coach Jamie


For Hire

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We are looking for a few new coaches/trainers at Collar City Athletics!  This is a great opportunity for part time employment with a great fitness community.  We need trainers for the 6:30am, 9:30am, 4:30 and 5:30pm classes.    We also have space for personal trainers to grow their own business.  

  • Experienced Certified Personal Trainer. Must hold current fitness certification from an approved education company such as ACSM, ACE, NAMS, NCSA, AFFA, NFPT (NCCA Certified), CrossFit or degree in an exercise science related field. 
  • Knowledge of physiology, exercise technique, and body mechanics
  • Positive, motivating and effective interpersonal communication skills
  • Desire and capacity to train all fitness levels
  • Have a high level of understanding and presence in social media.
  • CPR/AED certification
  • Excellent communication and customer service skills

To apply, please send your resume to info@collarcityathletics.com

Salary will be discussed at interview and based on experience.

New Running Training Program

A new running program has been posted in the Running section!

This weekly training schedule is targeted at running a half-marathon in early June. Due to the weather, we're jumping right into the main part of the training plan this time without the slow build we used last summer. The training plan involves two mid-distance runs, a shorter run and a long run each week, with speed and interval work built in. 

The weekly schedule will be posted each Sunday. Suggested dates will be listed; these can be modified to fit your schedule and gym workouts as needed. The plan is designed to build your endurance, however, so try to maintain the order of the training program as best as you can. Talk to Jess Wold or Nash if you have any questions or if you'd like something targeting a different date with a build-period to start. Happy running! 

The entire plan:


The Open

The CrossFit Open is the 5-week qualifying series for the CrossFit games. It's a great way to test yourself and your fitness! 

Every Thursday for five weeks (beginning 02.22) a new workout is announced with two options - scaled and RX.

Every year at CCA we have a number of athletes that complete one or more of the Open workouts - it's a lot of fun and they are always a challenge!

If you are interested in registering for the Open, you can find out more information here. In order to have your scores count, you have to submit a video of your workout. Most of our athletes do the workouts just for fun.

This year, open workouts will be programmed on Saturdays and will also be an option as a workout on Friday. The official workout announcement is made on Thursdays at 5pm, so you'll know what's coming ahead of time.

If you want more info about the Open workouts, just ask one of the coaches.



Hi Everyone!  The schedule this week has a few changes. 
Saturday classes on 2/17 and 2/24 are at 8:30am.
Monday 2/19 6:30am has been cancelled.

The workouts next week will be mostly bodyweight/light weight movements to help your body recover from the last 6 weeks of strength.  We are so proud of all the HUGE PR's we saw all around on the lifts we did.  Starting 2/26 we will start a new stamina strength cycle for 6 weeks where we will focus on being under a load for a longer period of time.  The sets will be longer, lighter weight.  We can't wait to see how everyone does!


Strength Programming


We will be starting a 6 week strength cycle at the gym on Monday 1/8.   The lifting days will be programmed into the workouts on Monday, Tuesday, and Thursday.  You will also start to see heavier weights for the programmed workouts along with the usual scaling options.  We encourage everyone who wants to take this 6 weeks and really push out of your comfort zone and go heavier.  

The lifts we will do each week will be squat, deadlift, or press while also doing an Oly lift on Tuesdays.  When we post the workout for Monday, at the bottom of the page will be the lifts we are doing that week with an additional strength set added in that you can choose to do on your own.  You can do that strength set instead of doing the metcon in class, you can do it at open gym, or before/after class if time allows.  That way you can hit all 3 major lifts in the week.  If you have any questions, please talk to Jess or Ben.

Starting in March we will also be doing another Running Training program and OCR class will be starting up again.

Thursday Classes

PLEASE CHECK THE WEBSITE AND SIGN UP FOR CLASSES TOMORROW.  The weather forecast keeps changing and if we have to cancel, the best way for us to notify you is if you sign up for class.  We will give at least 1 hour notice before class time in the case we do have to cancel. 

Any classes cancelled will show up as such on the schedule and we will post it on website.

New Year's Day


There will be one workout on January 1 at 10am: 

Row 1975 meters*

20 Burpees

23 Wall Balls

1 Rope Climb

20 Burpee Pull Ups

23 Power Clean (95/65)

1 Rope Climb

20 Burpees with Push Up

23 Double Unders

1 Rope Climb

20 Burpees over Bar

23 Deadlifts  (95/65)

1 Rope Climb

20 Burpee Box Jumps

23 KB Swing

1 Rope Climb

20 Burpee with Plank Jack

23 Push Press  (95/65)

1 Rope Climb

20 Burpee Toes to Bar

23 Squats

1 Rope Climb

20 Burpee with a Turn

23 Sit Ups

1 Rope Climb

Row 1975 meters*

* You can row 1975 meters at the beginning, the end, or both

Start 2018 out with a great workout!


Winter Weather

With winter starting and the chance of snow and icy road conditions, please sign up for class and/or check the website and class schedule for any possible cancellations.  If you sign up for class then you will get an email notification if we cancel.   

We always try to stay open if possible but don’t want members to drive to the gym if the roads are unsafe and we will always post a workout to do at home.   

It looks like we are getting snow tomorrow so we will post any possible schedule changes throughout the day.  

Thank you!  

Holiday Toy Collection and other News


Members - we are collecting unwrapped toys for a charity in Troy that my (Jess's) mother works with.  We need to have toys donated by 12/17 so if you could bring them in next week we would really appreciate it.  I will have a box set up by the door to drop them in.

12/8 Wing Night at the Black Bear - all are welcome, meeting there anytime after 6:30pm.  Hope to see you there!

1/26-28 KB IKFF Certification, Level 1 and Level 2 at CCA.  See Jess for more pricing details, there will be flyers hanging up tomorrow.  This is a great certification that teaches the foundation of KB and KB Sport as well as great techniques that carry over to your regular workouts as well.  Colleen and Ben both hold these certifications and will answer any questions you might have.  These are reasonably priced certs for the amount you will learn.  You can email info@collarcityathletics.com for more details or message Jess.

Holiday Hours and News

Next week is Thanksgiving, we have normal hours Monday and Tuesday. 
Wednesday:  6:30am, 9:45am, and 4:30pm
Thursday:  CLOSED - Turkey Trot, 5k or 10K
Friday - 9:30-11am OPEN GYM with a 9:45am workout
Saturday - 8:30am


Turkey Trot - we have a lot of members running the Turkey Trot, we will pick a meeting spot and let you know if you are interested in running or starting with fellow members!  If you plan on running then I recommend taking Wednesday off or come in and do half the workout.  

CCA Bowling Night- Dec 2nd.  We are still waiting on a definite place, suggestions welcome.

CCA Wing Night - Dec. 8th at the Black Bear - we will head over after the 5:30 class.

PLEASE sign up for class!  If you don't know how, ask a coach.  You can just click on the class sign up link on our website.  If no one is signed up for class within 1 hour prior to class, it can get cancelled.  Thank you, we really appreciate it!

Starting in January we are going to have a "couch to Spartan Beast" program.  Classes will be on Saturday or Sunday mornings and will help you prepare to run OCR races, specially the infamous Killington Spartan Beast.  You don't have to sign up for the race or have any past experience but the workouts will teach you obstacles, mental toughness, and work on endurance.  The next Spartan Sprint takes place in April, come train with Ben!  He is one of only 3 SGX coaches in the area and the only one with 15+ races under his belt, often placing in the top 10 for his age group.


Next Week's Schedule

Hi Everyone!
Ben and I are leaving for vacation this Thursday 7/27 and will be back on 8/6.  We have a few schedule changes that I've posted below.
Monday 7/31 and Thursday 8/3 - 6:30am is going to be run as open gym but you can do the workout that is posted if you want. Deb is going to be opening the gym and can get the clock started and help get you set up. 
Tuesday/Thursday 9:45am class will be cancelled, there is a chance of open gym at this time and the Front Desk schedule will be updated accordingly.

We hope you all enjoy the workouts and have a great week!  You can reach out through email at info@collarcityathletics.com if you have any questions.

Working out in Heat and Humidity

(Taken from alternativedaily.com)

Summer is all too quickly coming to a close, but that doesn’t mean the hot, humid days are behind us just yet. We’ve still got a little time before the autumn weather starts to set in. With that in mind, it’s important to plan your workouts accordingly. It’s easy to overdo it in the heat and humidity, and that can be dangerous. Here are a few tips to keep in mind for exercising safely when it’s humid outside.

Avoid midday workouts (One reason we took off the summer noon class)

There are a lot of us who like to take advantage of our lunch breaks and get in a workout. And for most of the year, this is a great idea that can save us time, since we’d otherwise have to squeeze our workouts in before or after work. But during the humid summer months, this may not be a good idea. The afternoon is when temperatures reach their peak, so exercising either in the morning or evening may be a better option. Or if you prefer, continue with your lunchtime workout but do it indoors.

Be aware of the heat index

The is the number that lets you know how hot it actually feels outside by taking into account both the temperature and the humidity. Of course, the higher the humidity, the hotter it will feel. So as we’ve all experienced, 85 degrees in a dry climate will not feel the same as 85 degrees in a more humid area. If you’re traveling from a drier location, it’s important not to underestimate this. Remember that even if the temperature doesn’t seem too high, it may actually feel significantly hotter than you’re used to.

Stay hydrated all day

We all know the importance of drinking water before, during and after a workout. And it’s easy to forget to drink water until right before you’re about to start exercising. But staying hydrated throughout the day will help you to avoid symptoms of dehydration during your workout. These can include headaches, stomach cramps, dizziness and more. It may be difficult at first to get into the routine of drinking water throughout the day, as many of us are not used to it. But if you make the effort for a week or so to keep a bottle of water at your desk, you’re likely to get into the habit of it, and it will become something you no longer have to remind yourself to do each day.

Dress appropriately

If you’re exercising outdoors in hot, humid weather, wear clothing made of fabric that will wick the moisture and sweat away from your skin. Athletic clothing lines like Under Armour, Nike and others have a variety of options to choose from. This will be much more comfortable than, say, a shirt that’s 100 percent cotton. It’s important to wear lightweight, loose-fitting clothing and preferably lighter colors. Also, wear a hat to keep the sun off your head and face. And as always, be sure to wear sunscreen. On very sunny days, wearing sunglasses can sometimes have a positive psychological effect — if the sun doesn’t seem as bright, you may not be as focused on the heat. And of course, it will protect your eyes.

Lower the intensity:  (Let us know how you feel and scale)

As you know, when it’s hot and humid, it’s easier to become overheated and dehydrated. That means that you may not want to workout as hard as you usually do. If you’re going for a jog, for example, go at an easy pace. It’s true that this can be frustrating — many of us are very goal-oriented when it comes to our workouts and we’re constantly striving to improve our performance. But during the summer heat, safety should come first. There’s no shame in taking it easy on those hot days — in fact, it’s the smart thing to do.


The summer heat is no joke. It can be tempting just to power through your workout as usual, but when it’s hot and humid, it’s important to take precautions. Relatively minor alterations to your workout routine can make a major difference and can help to keep you safe during the summer months.