Mt. Tabor CrossFit

Perimenopause: What you may not know about it and how Strength Training can help.

Thu, 30 Oct 2025 17:00:07 GMT

How To Understand and Navigate Perimenopause.

Are you a woman between the age of 35-45? Suddenly you have brain fog, aches and pains, tired, just don't feel right in your body? It may be hormones. We have all heard the cliche signs of menopause : hot flashes, mood swings, weight gain... but there is so much more that we may experience.

Perimenopause, that often-misunderstood transitional phase leading up to menopause, is characterized by significant and fluctuating hormone changes. These shifts, primarily in estrogen and progesterone, can make a woman's body feel totally different than what she's used to, profoundly impacting her physical and mental well-being, as well as her approach to fitness. It's important to remember that every woman experiences perimenopause differently, and we hope to shed some light on opportunities to identify what we can do to feel better. By understanding these physiological changes and adopting strategic lifestyle and exercise interventions, women can maintain optimal health and continue to thrive in their fitness pursuits, whether that's gym-based workouts, CrossFit, or strength training, during this critical life stage.

.Cardiometabolic and Mental Health for Active Women in Perimenopause

The hormonal fluctuations experienced during perimenopause have a direct and often significant impact on both cardiometabolic and mental health.

Cardiometabolic Health: The decline in estrogen, a hormone typically protective of the cardiovascular system, can lead to several concerning changes. Women may experience an increase in "bad" cholesterol (LDL) and a decrease in "good" cholesterol (HDL). Blood vessels can become stiffer, contributing to an elevated risk of high blood pressure, and insulin sensitivity may decrease, raising the likelihood of developing type 2 diabetes. For active women deeply invested in strength training and fitness, recognizing these shifts is crucial for proactive health management.

Mental Health: Estrogen plays a vital role in regulating brain chemicals that influence mood, motivation, and cognitive function. Consequently, fluctuating estrogen levels can manifest as mood swings, increased feelings of sadness or depression, heightened anxiety, irritability, and disruptions to sleep patterns. Progesterone, another key hormone, usually has calming effects; when its levels drop, anxiety and sleep disturbances can worsen. These mental health challenges can significantly impair gym performance, decrease motivation, and diminish overall quality of life.Hormonal Influences on Common Conditions in Perimenopausal Women

Beyond their impact on the heart, metabolism, and mood, perimenopausal hormonal changes can contribute to a range of other common conditions:

Joint Pain: Decreased estrogen can lead to reduced lubrication in the joints, increased inflammation, and accelerated cartilage degradation. This makes strength training even more vital for women during perimenopause, as it helps build and maintain muscle mass that supports and stabilizes joints.

Frozen Shoulder: Hormonal shifts may interfere with collagen production, leading to stiffness and reduced range of motion in the shoulder joint.

Migraines: The fluctuating levels of estrogen are a well-documented trigger for migraine headaches in susceptible individuals.

Incontinence: Lower estrogen levels can weaken the tissues of the urethra and vagina, leading to issues with urinary incontinence.

Increased Heart Disease Risk: The diminished cardioprotective effects of estrogen underscore the critical importance of incorporating both cardiovascular and strength training into a woman's health regimen during perimenopause.

Altered Cholesterol Levels: The decline in estrogen is frequently associated with an unfavorable lipid profile, including elevated LDL and total cholesterol.

Digestive Issues: Hormones exert influence over gut motility and the composition of the gut microbiome, which can lead to various digestive discomforts.

Protein, Creatine, and Strength Training for Perimenopausal Women

To effectively counteract the systemic effects of hormonal shifts, particularly on muscle and bone health, active perimenopausal women—whether engaging in gym workouts or CrossFit—must prioritize specific nutritional and exercise strategies.

Increased Protein Needs for Active Women: During perimenopause, women often experience "anabolic resistance," meaning their bodies become less efficient at utilizing dietary protein for muscle repair and growth. Dr. Stacy Sims, a leading expert in women's physiology, recommends a daily protein intake of 1.6-2.2 grams per kilogram of body weight. This should be strategically distributed throughout the day, aiming for 25-40 grams of high-quality protein per meal or snack, with particular emphasis on post-workout consumption. This increased protein intake is paramount for optimizing muscle protein synthesis, facilitating muscle gain, and enhancing recovery for women.

Creatine Supplementation for Women's Fitness: Creatine, a supplement often associated with male athletes, is frequently overlooked by women. However, Dr. Sims advocates for 5 grams of creatine monohydrate daily for perimenopausal women. Creatine can significantly enhance muscle strength and power output, support cognitive function, and indirectly contribute to bone health by enabling more intense and effective resistance training sessions.

Strength Training is Key for Perimenopause: Marie Claire Haver and Stacy Sims emphatically stress that consistent, progressive strength training is far more critical than excessive cardio for perimenopausal women. Strength training directly addresses sarcopenia (age-related muscle loss) and osteoporosis (bone density decline) by stimulating muscle hypertrophy and promoting bone adaptation. The recommendation is to aim for 2-4 progressive strength training workouts per week, focusing on heavy lifting (80-85% of your one-rep max) for 3-5 sets of 3-8 repetitions. Exploring a women's gym or a CrossFit for women program can provide a supportive and motivating environment. CrossFit, with its varied, high-intensity functional movements, is particularly effective at building comprehensive strength, improving cardiovascular health, and fostering a strong sense of community—all of which are invaluable for navigating the challenges of perimenopause.

Lifestyle Adjustments for Women's Hormonal Health

In addition to targeted nutrition and strength training, several lifestyle modifications can significantly support hormonal balance and overall well-being during perimenopause:

Exercise Regularly: Complement strength training with low-impact activities like swimming, cycling, or yoga to promote flexibility, reduce stress, and improve cardiovascular health without excessive joint impact.

Manage Weight: Maintaining a healthy weight is crucial, as excess body fat can exacerbate joint pain and put additional strain on the musculoskeletal system, potentially hindering gym routines and overall mobility.

Reduce Stress: Chronic stress can disrupt hormonal balance. Incorporating stress-reduction techniques such as mindfulness meditation, deep breathing exercises, spending time in nature, or engaging in hobbies can help mitigate these effects.

Dietary Changes: Prioritize an anti-inflammatory diet rich in omega-3 fatty acids (found in fatty fish, flaxseeds), abundant fruits and vegetables, and consider incorporating phytoestrogen-rich foods like soy. Ensure adequate hydration throughout the day and limit the consumption of processed foods, refined sugars, and excessive inflammatory foods.

Supplements: Certain supplements may offer additional support, including omega-3s for inflammation, turmeric for its anti-inflammatory properties, collagen for joint and skin health, glucosamine and chondroitin for joint support, and magnesium, calcium, and Vitamin D for bone health and other vital functions. However, it is imperative to consult with a healthcare professional before starting any new supplements to ensure they are appropriate for your individual needs and do not interact with existing medications.

By adopting these comprehensive, multi-faceted strategies, women can proactively address the physiological and psychological challenges of perimenopause, effectively supporting their muscle mass, bone density, and overall well-being. Always engage in open dialogue with healthcare professionals for personalized advice tailored to your unique fitness goals and hormonal health journey.

Hormone Replacement Therapy (HRT) can be an additional resource to consider during perimenopause, alongside lifestyle interventions. HRT involves the use of hormones to manage perimenopausal symptoms and can support bone density and muscle maintenance. It is crucial to discuss HRT with a healthcare provider to determine if it's appropriate for your individual needs.

For further information and resources, you can explore the work of:

Dr. Andrew Huberman: The Huberman Lab podcast has featured episodes discussing female hormone health, including a detailed episode with Dr. Mary Claire Haver on navigating menopause and perimenopause.

Dr. Stacy Sims: An exercise physiologist and nutrition scientist, Dr. Sims is a leading expert on women's health and performance during hormonal changes. Her recommendations often include tailored nutritional and training strategies for perimenopausal women. You can find her books, Roar and Next Level, and her guest appearances on podcasts like The Ready State and Mel Robbins.

Dr. Mary Claire Haver: A board-certified OB/GYN and certified menopause practitioner, Dr. Haver is known for her expertise in navigating menopause and perimenopause. She has discussed HRT, lifestyle changes, and nutritional strategies for women's health during these transitions. Her book is titled The New Menopause, and she hosts the podcast Paused.

Your Best Training Partner – Sleep

Fri, 15 Aug 2025 15:00:57 GMT

Your Best Training Partner Isn’t in the Gym — It’s Your Pillow

You’ve probably heard the sayings:

“Sleep is for the weak.”

“I’ll sleep when I’m dead.”

“Hustle never sleeps.”

They sound hardcore… but in CrossFit, nothing could be further from the truth. The reality? Sleep is your most powerful training partner . Without it, you’re leaving strength, endurance, and results on the table. With it, you recover faster, lift heavier, and perform better

Why Sleep Matters for CrossFit Recovery and Muscle Growth

Your biggest gains don’t happen during your workout — they happen while you sleep. Here’s why:

1. Protein Synthesis and Muscle Repair

During deep (slow-wave) sleep, your body kicks into high gear, repairing damaged muscle fibers and boosting protein synthesis. This is when real growth happens . Shortchange your sleep, and you shortchange your recovery.

2. Human Growth Hormone (HGH) Production

HGH is a game-changer for muscle repair, fat metabolism, and strength gains — and the majority of it is released during deep sleep. Less sleep = less HGH = slower recovery.

3. Energy, Focus, and Performance

Mental sharpness: CrossFit and HIIT demand coordination, quick reactions, and focus. Sleep deprivation blunts all three, raising your risk of injury.
Energy levels: Without quality rest, you’ll feel sluggish, tire faster, and struggle to hit PRs.

4. Hormonal Balance for Recovery

Testosterone: Crucial for muscle growth in both men and women. Poor sleep lowers levels, reducing strength and recovery speed.
Cortisol: Elevated stress hormone levels from lack of sleep can slow muscle repair and increase fatigue.

5. Injury Prevention

Fatigue impairs reaction time and motor control, making complex lifts riskier. Sleep keeps your body and brain dialed in, helping you train safely.

How Much Sleep Should Athletes Get?

Most adults need 7–9 hours a night, but serious CrossFitters often benefit from aiming for the higher end of that range — especially during intense training cycles or competition prep.

The Bottom Line

Sleep isn’t lazy — it’s training. For faster recovery, bigger lifts, better metcon performance, and fewer injuries, make quality rest a non-negotiable part of your program.

Train hard. Sleep harder. Perform your best.

��Want more tips on recovery and performance? Check out our coaching programs or book a class today.

Good Stress vs. Bad Stress: What’s the Difference?

Fri, 02 May 2025 22:43:34 GMT

Sweat drips down your face. Your legs are burning. Your lungs are working overtime. You just finished another round of a tough CrossFit WOD, and now you’re staring down an 800-meter run… and another heavy lift.

You ask yourself: “Can I even finish this?”

Then—finally—you do. And afterward, you feel amazing : stronger, lighter, more alive. That rush? That’s not just adrenaline—it’s good stress at work.

In the fitness world and in life, not all stress is bad. Let’s break down the difference between good stress (eustress) and bad stress (distress) —and how you can harness one while managing the other.

�� What Is Good Stress?

Good stress, also called eustress, is the kind of stress that motivates, energizes, and helps you grow. Think of it as your “ability +1”—just enough of a challenge to push you out of your comfort zone and improve performance.

You might feel good stress when you:

Take on a tough WOD
Start a new job or project
Travel somewhere new
Prepare for a competition or test

Benefits of Good Stress:

Increases motivation and productivity
Boosts focus and memory
Improves brain function and cell growth
Strengthens emotional resilience

Over time, consistent exposure to good stress can help your body and brain become more adaptable , preparing you for future challenges—both in and out of the gym.

�� What Is Bad Stress?

Bad stress, or distress, happens when the pressure is too much—or lasts too long. It can leave you feeling overwhelmed, anxious, or burned out.

Examples of bad stress include:

Financial struggles
Relationship problems
Losing a loved one
Toxic work environments
Ongoing health issues

This kind of stress doesn’t help you grow—it drains your energy and can negatively affect your physical and mental health over time.

�� How to Handle Bad Stress

While you can’t always avoid distress, you can take steps to manage it. Here are a few strategies:

Lean on your support system : Talk to friends, family, or a therapist
Get regular exercise : Movement helps regulate stress hormones
Sleep enough : Recovery and resilience begin with rest
Practice self-care : Nutrition, hydration, mindfulness, and movement all help

Set healthy boundaries : Learn to say no when needed

��️‍♀️ At Mt. Tabor CrossFit, We Support the Whole You

At MTCF, we know that fitness isn’t just about muscle and movement—it’s also about community, confidence, and mental strength. That’s why we provide more than just workouts. We offer:

A supportive, inclusive gym environment
Personalized nutrition coaching
Mental resilience through challenge-based training
Connection and accountability through community

Want to Learn More?

➡️ Visit our Nutrition Coaching Page to learn how healthy eating can reduce stress.

Game Changer: Why Nutrition Is Key to Your CrossFit Success

Fri, 02 May 2025 22:39:28 GMT

At Mt. Tabor CrossFit (MTCF), we love to push our limits—whether we’re lifting heavy, flying through WODs, or mastering new movements. But there’s one factor that can either accelerate or stall your progress: nutrition .

If you want better performance, faster recovery, and lasting results, what you eat matters more than you think. Here's why nutrition is a game-changer for your CrossFit journey

1. Nutrition Maximizes Your Workout Performance

CrossFit workouts are intense. Without the right fuel, you’ll feel it—sluggish lifts, low energy, and that dreaded mid-WOD crash.

�� Eat for Energy:

Carbs power high-intensity efforts.
Protein supports strength and muscle repair.
Healthy fats provide long-lasting energy and help regulate hormones.

When your body has the right balance of macronutrients, you’ll feel stronger, move better, and keep going longer—even on the hardest days.

2. Nutrition Speeds Up Muscle Recovery

Progress happens after the workout—during recovery. That’s when your muscles repair, rebuild, and grow. But without the right post-workout nutrition, recovery slows down. You feel sore, tired, and more prone to injury.

�� Recovery Fuel Checklist:

Protein rebuilds muscle tissue.
Carbs replenish energy (glycogen) stores.
Fruits and veggies provide anti-inflammatory nutrients and support your immune system.

Support your recovery with food, and your next workout will feel smoother and stronger.

3. Nutrition Fuels Mental Focus and Motivation

CrossFit doesn’t just test your body—it challenges your mind. From staying focused on form to pushing through fatigue, your brain plays a major role in your success.

�� Think Clearer, Train Smarter:

Carbs = brain fuel (glucose).
Healthy fats = sustained focus and brain health.

When you're under-fueled, mental sharpness drops, and that can lead to missed reps, poor form, or even injury. Stay sharp with smart food choices!

Nutrition = Whole-Body Health

Good nutrition doesn’t just improve your workouts—it helps your whole body:

Reduces inflammation
Boosts joint and immune health
Improves sleep, mood, and energy

A solid nutrition plan helps you feel better in and out of the gym .

�� Want Help Dialing in Your Nutrition?

Our Nutrition Coaching at MTCF is here to support your goals—whether you’re brand new to clean eating or just need new ideas to get out of a rut. Coach J offers simple, sustainable plans that fit your lifestyle.

“As a busy working parent, it’s so helpful to have professional nutrition guidance. J has been really helpful with meal planning, recipes, and motivation!” – MTCF Member

�� Check out our Nutrition Coaching page to get started!

Bottom Line: Food Is Fuel

When you step into the gym, remember: Training and nutrition go hand-in-hand. Eat smart, recover better, and show up ready to crush every workout.

09/23/24 Mt. Tabor CrossFit Newsletter

Mon, 23 Sep 2024 14:22:00 GMT

Howdy from Alex

Asking for help does not mean that we are weak or incompetent. It usually indicates an advanced level of honesty and intelligence — Anne Wilson Schaef

Have you ever sat in front of your computer trying to figure out a spreadsheet knowing that some people actually make these for fun, or left a workout feeling like you are not sure why it is so hard when it didn’t seem that hard for those around you…how do you crack the code? Reps and asking better questions.

It takes time & reps to figure out what we are good at and it takes time and reps to see where we could improve. If the “story” you tell yourself is that you aren’t good at something and that you can’t be good at something then I guess you are all set. If you are struggling with something you want to improve on and ask for help you may be surprised that the solution is easier than you thought and you now have a new talent.

Keep doing the reps, letting us help and keep getting more awesome.

-Alex

Member Highlight

1. What brought you here?

Found out having a surprise baby and not having worked out in 4 years causes life changes.

2. What’s your favorite part/movement?

I don’t know why but I love DB Snatches.

3. Do you feel like we help you in your daily life?

Absolutely. Not just physical but mental health. And seeing friends is a big part of it.

Understanding and Improving Your Sleep Quality

By Coach J. Ryder Williams

We all acknowledge the importance of sleep, but despite this awareness, many of us struggle to get enough rest. Sleep is a vital component of our health and well-being, but what does science say about its benefits, and how can we ensure we’re getting the quality sleep we need?

What is Sleep?

According to the Encyclopedia Britannica, sleep is “a normal, reversible, recurrent state of reduced responsiveness to external stimulation accompanied by complex and predictable changes in physiology.” In simpler terms, sleep is when your body relaxes and performs essential functions, including processing information and going through several distinct sleep cycles. These cycles consist of three Non-Rapid Eye Movement (NREM) stages and one Rapid Eye Movement (REM) stage, each playing a crucial role in overall health.

Understanding Sleep Stages

Why Sleep Stages Matter

Adequate sleep is crucial for cycling through these stages. Insufficient sleep prevents your body from reaching deep and REM stages, which can lead to various physical and mental health issues. Lack of deep sleep impacts physical recovery, while insufficient REM sleep can affect cognitive functions and emotional stability.

Tips for Better Sleep

Improving your sleep quality involves adopting healthy sleep habits. Here are some strategies to help you build better sleep routines:

Understanding the science of sleep reveals just how crucial each stage is for our overall health. From the restorative benefits of deep sleep to the cognitive enhancements during REM sleep, each phase plays a vital role in maintaining our well-being. By adopting consistent sleep habits, managing your environment, and incorporating regular exercise, you can improve both the quality and quantity of your sleep.

Prioritizing these practices not only enhances your nightly rest but also contributes to your long-term health and productivity. So, take charge of your sleep health today and enjoy the profound benefits of a good night’s rest.

About the Author

Coach J. has been in the fitness industry for ten years, serving as a CrossFit Coach for eight years, and as a US Army Medical Sergeant for six. He has worked with athletes of all levels, from soldiers and collegiate athletes to fitness beginners.

Skillz & Drillz

Fun little progression if you wanna try and add a little pizazz to your jump rope!

Committed Members Callout

Just a shout out to the members of the committed club.Just a shout out to the members of the committed club.

The post 09/23/24 Mt. Tabor CrossFit Newsletter appeared first on Mt. Tabor CrossFit .

07/16/24 Mt. Tabor CrossFit Newsletter

Tue, 16 Jul 2024 18:36:00 GMT

Howdy from Alex!

We know summer is full of fun in the sun and lots of outdoor activities. It is important to remember that the fun activities we enjoy during the summer we have been training for in the gym all year.

All the strength and coordination you have gained through consistent training will serve you well, enjoy yourselves and don’t forget that all your hard work has paid off!!!!

Join us this summer for our Summer Fast Track On-Ramp to CrossFit. You can join our 2-90 min classes to get you up to speed for our group classes.

Use this link to sign up online »

Saturday July 27th at 9:30 am
Wed July 31st 7:15 pm

Member Highlight

Jonathan L

Change of gym. I look forward to every class and attending MT Tabor Crossfit is always a highlight of my day.

My favorite movement would be the squat clean or any good ol’ olympic lift.

The workouts are challenging, and I’ve seen much improvement in strength & overall life!

Hydration and You

By Coach J. Ryder Williams

Hydration. You’ve heard every coach stress its importance, and perhaps you’ve considered how essential it is for yourself. But what exactly does it do for you? Having worked with athletes as a coach and with the military as a medic, I can confidently say that hydration is crucial for performance both inside and outside the gym.

Did you know that the negative effects of dehydration begin when your body loses about 2% of its water? In fact, athletes can lose anywhere from 6-10% of their body weight in water during a single training session (Ayyote & Corcoran, 2018).

Since your brain relies heavily on proper hydration and electrolyte levels, this deficiency can impact nearly every aspect of your life. Studies have even linked hydration levels to mood, sleep cycles, and the motivation to exercise.

Now that you understand how hydration affects you, what does adequate hydration look like, especially in hot summer weather? The general guideline is about 8 glasses of 8 fluid ounces of water per day. However, this doesn’t consider high activity levels or extreme heat.

While some suggest drinking only when thirsty, scientific studies (Baker, et al., 2015) have shown this isn’t the most reliable way to gauge hydration. The amount of water you need daily varies based on factors such as activity level, genetics, and weather conditions.

If you frequently experience headaches, stagnant gym performance, or difficulty sleeping, increasing your hydration could be a good starting point.

Here are some practical tips: try adding a sodium packet to your water daily, such as brands like LMNT or Liquid IV. Not only do they enhance flavor, but they also provide essential electrolytes, encouraging more water consumption.

Additionally, carrying a reusable water bottle with you everywhere can help maintain hydration levels. If you still need more water, consider drinking a glass before each meal to easily add an extra 24 ounces per day.

In conclusion, with a little mindfulness, improving your hydration levels could be the simplest step to enhancing not just your gym performance but your overall quality of life.

About the Author

Coach J. has been in the fitness industry for ten years, serving as a CrossFit Coach for eight years, and as a US Army Medical Sergeant for six.

He has worked with athletes of all levels, from soldiers and collegiate athletes to fitness beginners.

Skillz & Drillz

Some fantastic tips from JTS Conditioning on improving everyone’s favorite movement!

Committed Members Callout

Just a shout out to the members of the committed club.

The post 07/16/24 Mt. Tabor CrossFit Newsletter appeared first on Mt. Tabor CrossFit .