 CrossFit Tay Ho Family - we miss you! It has been nearly four months since we had to close our doors, and not getting into our safe space has been difficult, to say the least. While we are counting down the days until we can be together again, we do love seeing all of you figuring out ways to stay healthy, fit, and sane while in lockdown. From using your kids as weights, joining our online WODs, getting home gyms set up, and posting the creative ways you are moving inside your homes - you are a community of people who are most prepared for the unknown and the unknowable. We are headed into week 6 of Directive 16, and the social distancing/lack of human interaction may be giving some of us cabin fever. Staying mentally and physically fit during quarantine/lockdown/isolation is important - and there are many ways to go about this. There are plenty of resources out there to help you combat issues that arise from being socially isolated. Staying physically active, mentally sharp, and emotionally connected are key to getting through this isolation period. A few things to remember:
sTAYHOme Wellness BingoAll of those ways to stay healthy sound great, and totally do-able! Then you find yourself sitting on your couch staring mindlessly at the TV. To combat that, we have created a little CFTH Lockdown Wellness Bingo Board. There are no prizes or awards given out for completing this BINGO board. It is simply something we hope to actively distract you from the monotony of staying at home. Something to structure your days around and keep you accountable for staying fit and healthy physically, mentally and emotionally. First things first, download/save this BINGO Board - keep it on your phone/computer or print it out and hang it on your fridge - and then make it work for you:
 Bingo Board ActivitiesGet 10,000 Steps in One Day
This needs to be completed over the course of one day. It does not need to be in one long go, but can be broken up into manage-able chunks! If you don’t have a device that counts your steps, here is a breakdown of how long it should take to walk 10,000 steps. → Low Intensity (slow walk/stroll) → 100-115 minutes → Moderate Intensity (City walking pace) → 90-100 minutes → High Intensity (Speed walking) → 70-90 minutes Go Electronics Free Turn off ALL electronics for at least THREE consecutive hours. No phone, no TV, no computer. The only exception is a kindle. Take a Yoga Class Here are some great options for free online yoga classes: Join a Live CFTH Online Zoom Class Daily Classes at 6am, 8am and 6:30pm on weekdays and 9am on weekends. Self - Care Do something that YOU consider to be self care. It can be anything that resets your mind, brings you joy, relaxes you, rejuvenates you, anything! Here are a few suggestions:
Journal Write in a physical journal, on your phone, or keep a journal on your computer/device. Spend time journaling while we are in lockdown. You might find that it is beneficial for your mental health and will become a new habit for you even out of this time! Here are some websites to help motivate you or inspire some journal entries: Take a Course/Class or Learn Something New What better way to spend your time than to learn something new! This can be anything - connected to your job, Vietnam or your interests! Make it fun/funny and then share a video with the rest of us! Here are some possibilities:
Planking Challenge No not the trend from 2010, the full body workout! Your challenge over the course of the day is to accumulate at least 30 minutes in the plank position. You could break this up however you want. One minute planks, 30 times...Two minute planks, 15 times… etc, etc. Burpee Challenge Complete 100 burpees for time. This is meant to be done in a row, NOT broken up over the course of the day. Challenge yourself to do it as fast as possible, then share your time on social media and challenge someone else! Meditate Accumulate at least 30 minutes of meditating over the course of lockdown(does not have to be in one day). This can be broken up however you want to break it up. You might find that meditating is a good way for coping with your time! Here are some resources for meditation: Start and Finish a book Being stuck at home is a great time to catch up on all that reading you have meant to do. Get a book exchange going! Finish a book and then pass it on. Mobilize We all always wish for more time in the day to mobilize - no excuses not to make this a habit now! A few options for mobility:
Every Hour on the Hour Challenge Choose a movement/activity or two and complete it every hour on the hour over the course of a day. Some examples:
Socialize Socialize in a safe and socially distanced way! Socializing during a lockdown looks different from “normal life”, but it is still possible. Here are a few suggestions on socializing during this time:
Be Creative Do something that sparks your inner creativity. You don’t have to be an artist to be creative, this can look a variety of ways. Check out this article on Unlocking Your Creativity During Lockdown for some ideas. Stimulate Your Mind Keep your brain as active as your body. This can be as simple as making a routine/schedule each morning and sticking to it or allowing yourself to have a “Brain Workout” each day. Some examples of ways to workout your brain are:
Bring Out Your Inner kid Do something that is totally fun and un-adult like:
Use the time at home to get your sleep on track. Aim for 7-9 hours a night, if possible. With more time at home, are you able to take a nap in the middle of day - if so, embrace it! Cook Something Healthy & New Get a little adventurous in the kitchen. With limited delivery, it is up to you to create exciting, healthy meals to have at home. Try out a new recipe or include a rarely used ingredient in your cooking. Whether you opt to use this Bingo Board or not, we hope you are all doing what needs to be done for your mental, physical and emotional health. Share with us on Instagram how you are getting on.
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 Picture this. It’s a whopping 38 degrees outside, but feels like 48. You’re living in Hanoi and not going anywhere this summer. Sweat drips down your back the second your step outside. The “breeze” from driving your motorbike cooks your skin as you zoom around the city. There is no reprieve from the sun and heat and humidity that infiltrates Hanoi in the summer months. You feel like you’ve been submerged in a hot pot. We’ve heard all of the complaints before: “It’s too hot!” “I’m so sweaty!” “It’s so uncomfortable out here!” “I can’t wait until it cools down!” But it is a way of life here in ‘Nam. Rather than complain the summer days away, embrace the heat and sweat and try out these different ways to beat the heat in Hanoi. EAT REFRESHING FOODSYou may hear different ideas of what food you’re supposed to eat during the hot summer months. Some may say that downing a hot bowl of soup is actually good for cooling you down. While others will argue that the best way to cool down is with a big ol’ glass of ice water. Whichever side you are when it comes to cooling down, check out this interesting article on How to Eat to Stay Cool, it gives some science and culture behind what some Vietnamese consider the “best foods to eat” to cool down. If you just want a refreshing bite that tastes delicious here are some options: Eat a Smoothie Bowl from La Studio We talked about La Studio in our post on the best places for a healthy meal in Tay Ho, so it’s no surprise that they are making it onto our list again. For no more than 65,000VND get yourself a refreshing, filling, and healthy smoothie bowl from this Hanoi cafe. They’ve got four different choices for smoothie bowls, all topped with fruit, coconut, and homemade granola. Our go to choice → Choco Banana Smoothie Bowl. Grab a Coconut Jelly From the Cafes Along West Lake As you drive along West Lake, you may or may not have been tempted to stop at one of the many cafes. Sipping a cold coconut is refreshing enough, but coconut jelly takes it to another level. Thạch dừa is basically jello inside a coconut. We don’t know the full details on how it is made (you can find lots of recipes online), but somehow the coconut water inside a fresh coconut is combined with some other ingredients to make this tasty treat. Try it for yourself!  Indulge in Kem Xoi (Ice Cream and Sticky Rice) A delicious combination of sticky rice and (typically) coconut ice cream - if kem xoi doesn’t cool you down on a hot day in Hanoi, it will at least make your stomach happy. The flavors, smells and textures of this summer treat perfectly compliment each other. Creamy ice cream + chewy sticky rice + crunchy coconut flakes = Perfect Combination. Take a Summer Street Food Tour From puddings to ice creams to salads, take a tour around the local stalls of Hanoi street food. Footprint Travel has put together two different articles on the best summer street foods of Hanoi and where to find them. Must Try Summer Street Food Part 1 Must Try Summer Street Food Part 2 STAY HYDRATED WITH REVITALIZING BEVERAGESAn ice cold beer may taste great in the heat of summer, but it won’t do you much good (other than have you craving more beer). Better yet, choose one of these refreshing drinks to beat the heat AND keep you energized, hydrated and healthy. Ice cold Coconut (Dừa Tươi) Coconut water is tasty and refreshing, especially when it comes straight from a freshly cracked coconut. Even better are the health benefits you get from drinking coconut water. It is a good source of nutrients and antioxidants, and can help against a variety of ailments. What is really beneficial about drinking coconut water in the Hanoi heat is restoring hydration and replenishing electrolytes lost during exercise and excessive sweating. For those of us living in Hanoi, adding a coconut into your regular routine is a delicious AND smart choice! Check out this article on the benefits of adding coconut water into your diet. Lime Soda (Nuoc Chanh) A do-it-yourself kind of drink, lime soda is equal parts refreshing, fizzy, and fun. Typically you will get served a glass of ice with sugar and lime juice. It is up to you to add the soda water. Sometimes you are given the limes to squeeze yourself. For the healthiest version, ask for "không đường" (no sugar) or "ít đường" (a little sugar). If you're wondering how drinking lime juice would benefit you, there are actually quite a lot of health benefits you can read in this article: 12 Health Benefits of Drinking Lime Water Sugarcane Juice (Nước Mía) You’ve seen the stalks of sugar cane and squashing machines around the streets of Hanoi, and perhaps wondered what what going with them. Sugar cane stalks are run through a machine to squeeze out the delicious liquid from the pulp. A calamansi is often added for some extra flavor. Served over ice, this drink is sweet and refreshing. It's also another beverage that provides health benefits. Here is an article on how drinking sugarcane juice benefits you. Fruit Smoothie (Sinh Tố) You should have no trouble finding a fruit smoothie along the streets of Hanoi. Just about every cafe and restaurant will serve you one. Dragon fruit, mango, avocado are popular smoothie choices. For the healthiest version, ask for one without condensed milk. GO FOR A SWIMJumping into a pool is probably one of the quickest ways to cool off. There are various pools in Hanoi that are good for different reasons - lap swimming, day drinking, taking Instagram photos. Do a search on any of the Hanoi Facebook Groups and you will be sure to get a lot of opinions on the best pools around the city. Here are some of the pools that come up most frequently. Dang Thai Mai Pool Located just a bit past CrossFit Tay Ho, this is a decent and cheap option for a pool in Hanoi. Not much of an ambiance, but it is a large pool good for swimming laps and chilling with friends. There is a cover over a good portion of the pool so you are able to get out of the sun a bit. Typically crowded with locals and expats. Thong Loi Pool This is an old favorite in Tay Ho. Thong Loi pool looks over West Lake. There is a large grassy area and a good amount of lounge chairs. The pool is medium sized and typically crowded with foreigners. Trill Rooftop Cafe This is a fancy rooftop pool in Cầu Giấy It is excellent for views over the city and a fun ambiance. The pool is on the 26th floor and costs 120,000 for guests. Hotel Pools Most hotel pools in Hanoi will let you in to use their facilities. The prices are higher than the local pools, but they also (usually) offer nicer facilities and quieter atmospheres. Some of our favorites are The Sheraton Pool, Peridot, and Daewoo. Ho Tay Water Park Maybe you have no desire to just lay in a pool to stay cool - go check out the Ho Tay Water Park. The water park has slides, pools, and a lazy river that will definitely keep you cool and entertained on a hot Hanoi day. ASK FRIENDS FOR ADVICEEating and drinking refreshing things and hitting up pools are classic ways to stay cool, whether you live in Hanoi or not. We wanted to get more specific when it came to beating the heat, so we asked people in the community who have been living in Hanoi for some time to tell us their tips and tricks to staying cool. Go to the Veggie Cooler Rooms in the Grocery StoresPlan your shopping trip just after a workout or during the hottest part of the day, then linger a bit longer in the refrigerator sections. Veggies and Naturally Vietnam have large walk in coolers where you can “shop” and enjoy the cool air on a hot Hanoi Day. Find a Place with a Nice BreezeEven on the hottest of days it is possible to find somewhere with a nice breeze to cool you off. O Kia Ha Noi is a cute cafe with good food and drinks in a peaceful atmosphere. There are trees and bamboo all around the garden and the shade and breeze allow it to be quite refreshing even on the hottest days. Don’t Be Shy - Rely on Your FriendsLots of people living in Hanoi have private pools in their houses. Now is not a time to be shy! Call them up and invite yourself over. Bring along some cold coconut waters or smoothies to thank them. Use Your Own RefrigeratorOne thing you might have overlooked is right in your own house. Use your fridge and freezer for more than food storage. Putting various everyday items in the refrigerator is a game changer on a hot day. Put face masks, wipes, deodorant, face cleanser, moisturizer and aloe all in the fridge to add that refreshing jolt when it hits your skin. Keep Your Gym Bag Stocked with an ‘Anti Heat Pack’You all never forget your shoes or jump rope or weight belt when you come to the gym. In the summer, stock your bag with a few more essentials for staying cool:
ESCAPE THE HOT CITYWhen you just can’t take it anymore, escape the city for cooler pastures. There are a lot of villas in and next to Hanoi. They are in the middle of the forest or at the top of the mountain. You need only 1-2 hours of driving. You can go there with your family or friends for 1-2 days; relax, host a pool party, BBQ ...it's a good way to escape the crowded city. Some places we like to go for weekend getaways outside of Hanoi:  EMBRACE THE HEAT AT CROSSFIT TAY HONo need to stop your fitness routine just because it is hot out! As long as you are staying safe, hydrating, listening to your body, and are out of the sun - a workout at CrossFit Tay Ho may just help you push through those hot days! One of our members has this to say about staying cool at CrossFit Tay Ho: "My secret is to have a training session, then sit in front of the big blue fan. It's freezing cold. You may need a blanket!" CrossFit Tay Ho now has an ice bath! An added perk for recovery, and beating the heat!  All over the world women are swarming CrossFit boxes in pursuit of health and fitness. CrossFit Tay Ho is no different. Our population of members is 60% female, and 75% of our coaching staff are ladies! Our group of strong women represent 15 different countries - from Canada to Wales to Bhutan to Vietnam and everywhere in-between. We have women who were college athletes and women who never stepped foot in a gym prior to CrossFit. CrossFit represents wellness, hard work, and persistence. It brings together people from all age ranges, races, religions, fitness levels, and educational backgrounds. CrossFit is redefining fitness and beauty for women. In an article for Time magazine in 2016, Katrin Davidsdottir said, "In CrossFit, there’s no such thing as a male or female workout—we all do the same exercises. There is no fear of women becoming “too strong.” Men and women compete in the same arena (literally), all as part of the same competition." The women at the front of this movement are not just the elite female athletes like Davidsdottir. It's the women coaches and box owners, female members, young girls who watch their moms, and supporters of the sport who are catapulting this movement. Here are just a few ways that CrossFit women are shaping the world of fitness. Being a CrossFit Woman Means Empowering the Female Community Every woman has experienced some form of judgement when it comes to exercising. Not enough of this or too much of that. Every person that steps into CrossFit Tay Ho is focused on their own personal journey, but with a lot of support behind them. The community of women do not judge - they empower! Being a CrossFit Woman Means Redefining Stereotypes CrossFit is not about getting ripped and lifting the most weights. It is about accepting your body and transforming it in whatever way makes you the healthiest and happiest. No longer do women aspire to fit into a certain body type. CrossFit women know that they come in all shapes and sizes. Being a CrossFit Woman Means Appreciating Yourself When you work hard and feel good about your wellness journey, appreciating yourself for all you can do comes a lot more easily. Being a CrossFit Woman Means Celebrating All Your Accomplishments Getting a pull up for the first time. Going a little bit deeper in your squat. Getting a healthy check-up from your doctor. Not walking on an 800 meter run. No matter how big or small your accomplishments are, you recognize that every little step means progress. Being a CrossFit Woman Means Working Hard, Never Giving Up, and Challenging Yourself Working through progressions to master a movement. Getting yourself to the box, even when you 'don't feel like it'. Pushing a little bit harder or faster in a WOD. CrossFitters know they need to put in the work to see the results. CrossFit Tay Ho is home to strong, confident women who represent all of these qualities and more. CrossFit has shaped and changed many of our members lives for the better. Here is what they have to say: Sarah "The female community of CrossFit has helped me take more pride in my body and it’s capabilities. In fact, the CrossFit community in general - males and females - has. I’m reminded in CrossFit of all the things I can do, and even those I can’t do yet but will some day with support and hard work. It helps me keep a positive mindset both in and out of the gym." Carrie "CrossFit has become the fitness piece I was missing in my life after not having group fitness for the last couple of years. It has created a way for me to challenge my mental and physical limits, along with being part of an incredibly supportive community. As a woman, I think it is so important that we support other women and I love that CrossFit allows a place for that. There is always a new level to push yourself to and a supportive community cheering you on. My time in Hanoi would never have been the same if it weren't for CFTH" Kathryn "I first joined CrossFit with the goal to get fit, healthy and to look better naked. Little did I know it would teach me to appreciate my body, not for how it looks, but for what it can do. This positive mind shift is not only down to the excellent coaches I have had, but also the inspirational women in the CrossFit community." Dina "Getting introduced to CrossFit TayHo has brought me so much joy in areas which you couldn’t imagine less you actually experience it yourself. Not only do you get to see, watch and learn from some amazingly strong & talented boys...the women, which I have met throughout my first year in CrossFit, have made it unforgettable. They’ve shown me how to be comfortable with lifting heavy weights, how to love being so deep into a WOD you even love looking and feeling an absolute sweaty mess with dribble coming out your mouth. I’m not shy to say before joining my first box - CrossFit Tay Ho, I felt intimidated by CrossFit, and pretty much everything which came with it other than the handstand side of it. The loudness of the music throughout a WOD, the sound of a 10000kg barbell smashing off the floor, and some of the women lifting and doing crazy ass moves on a bar...I was like nope, I can’t do this. A year later CrossFit has done nothing but taught and shown me how to be one of those strong, cool and talented women. I’ve learnt things which I’ll never forget, strength and wisdom from some stronnnnng Momma’s. And.. you’ll learn yourself after one WOD, you generally feel like you’re able to run a marathon, your stamina goes through the roof. Every women needs a bit of CrossFit in their lives. Candice "My first day of walking into the box...I saw sweaty muscles, heard grunts and heavy thuds of weight dropping to the floor...and it was a class full of bad ass women and one man... I wasn't intimidated.. I was attracted to the energy, the determination and the work ethic. Each woman at the box is on their own journey and together we support each other." Teri "CFTH gives me my mental health as well as my physical health. I don't know what I would do without the sweat, focus, challenge, and camaraderie of CFTH. All of the members I've worked out with---- past, temporary and present, have supported me....just by being there with me. Crossfit has changed my mind, spirit, and body for the better. I feel STRONG in every way because of it. I never felt that until Crossfit." Lindsey "Moving from Bangkok to Hanoi in February 2016, I had a tougher than expected time finding friends and feeling settled in a new city. After a few months, a friend convinced me to try out Crossfit. (I had always been active, but I was extremely nervous and intimidated about starting up a new activity like Crossfit which seemed so intense and hard.). The minute I walked into CFTH, I knew I had found "my people". CFTH is more than a box, it is a family. And what is really cool is that we are a family with such diversity - nationality, age, ability, etc. I love that we are all a bit different - and that is what makes CFTH unique, interesting, and special. Keira It can be intimidating for women to walk into a male-dominated gym. Walking into Crossfit Tay Ho (or any Crossfit box) you will experience a sense of respect for all athletes, regardless of their gender. CrossFit helps you get fitter, better and stronger physically, mentally and emotionally. The whole community - men and women - add to the empowering dynamic, and make CrossFit Tay Ho a place for anyone. Come see for yourself!
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