It's Resolution Time

Resolution time. Yes, resolution time. It needs to be talked about NOW because truly making a shift in behavior requires weeks of preparation, communication, and execution. What is your resolution? What do you want to do differently? You can add a task to your list, or you can give something up. These behaviors can seem small, but I promise you, EVERY SINGLE ONE is an enormous undertaking. We're all busy, and nothing is ever solely about US. With that in mind, you need to communicate your intentions properly with everyone around you to ensure the right support and to avoid derailment.

Easy example: I would like to exercise 3 days a week. Ok, when? What time of day? Is your spouse willing to help with the kids on those days? What about days with no school? Or snow days? What's the backup plan? What about travel? If you go somewhere will you workout two days in a row before you leave? Or pack clothes for when you're there? Does everyone at work know you are unable to be at a meeting any earlier than 8:30 am? All of these things are NOT selfish to request! It's personal wellness and last I checked taking care of yourself takes a HELL of a lot less time and money than having someone take care of you once you're sick.

Another example: Putting money aside or increasing savings. This is not embarrassing! You can say no to going out for drinks, dinner, the Nordstrom sale or a charitable donation. Fuck the person who judges that decision or what you do with your hard earned money! If you have a desire to put away xx/month and choose a few things you will allow yourself to do for fun - then great. No one else has the right to question that. Communicate to your family, friends and kids. Anyone who falls outside that circle and gives you crap for your decision, well, that's a whole other topic.

The long and short of this: A failure to plan is a plan to fail. If you truly have intentions of changing behavior, yourself or what you contribute back it needs to be well thought out, realistic, measurable, attainable and carry a timeline. Anything else is not smart. The other huge takeaway - communicate your intentions to those you choose to keep in your life. They'll support you! As Dr. Suess says, "Those that matter don't mind and those that mind don't matter."

Happy Holidays
-GS

Think about it.

I'm guilty of it, and I know everyone else out there is too to some extent.  I thought this was very thought provoking and doesn't just apply to "jumping out of a plane", it applies to many different aspects of our lives.  As I read it and thought about it I was reminded of a few things.

How many times do we judge people without knowing their story (the whole story)?  

Don't judge a book by it's cover.  Kind of an old and played out saying...but still fits and is applicable.

How many times do we think we know everything or are subject matter expert on certain topic but really know shit?

How many times do we blow small things way out of proportion?

How often do we miss out on a great experience because we jump to conclusions, or on the other side, how often do we get ourselves into some shit for the same reason?

The point is we all do it, it's part of who we are but hopefully we can work on it a little bit.  This hit home for me and really got me thinking about things in a different light and how I approach things or will approach things in the future.  Hopefully you'll be able to take something away from it.

-MS

Be Thankful.

Be grateful.

I have been thinking a lot about Thanksgiving these past few weeks. It has traditionally been my favorite holiday for as long as I can remember. It is one in which new traditions have been easy to create because it’s not tied to religion. I am in no way trying to sound like an atheist, but it has always made the day about your tradition and creating traditions vs. having to carry out traditions.

Today we stand on the eve of Thanksgiving. A day that was declared a national holiday in 1863 by President Lincoln that we have done what we as Americans always do gluttonize that entire thing. Somewhere along the line it became about what your favorite side dish is and what time are you eating dinner because you might go to two places. Not so you can say hello but so you can eat two meals. A day that now has three NFL games so that we can be assured not actually to talk and connect with the company around you. A holiday that started as a celebration of a successful fall harvest has been warped into an overindulgence of many things.

As you start to think about your day tomorrow I ask you to be very open and upfront with yourself and those around you about what you’re thankful for. Don’t take the easy road either. “I’m thankful for my health” – WTF does that mean to you? Do you mean that you’re happy you don’t have cancer but not thankful enough to do 30 minutes of exercise every day? “I’m thankful for this meal” – because you know it’s going to be delicious & you didn’t have to cook it? Or are you grateful you can take a day of rest with your family and friends under a protected roof and financially afford to place a meal on the table? Get into what you’re grateful for and enlighten yourself as to just how many wonderful things you have around you.
I thankfully work is busy, and I have to work every day.
I'm thankful I didn't grow up thinking families were perfect, and shit is hard.
I'm thankful I got a job as young as I did and always kept one.
I'm thankful I blew out my knee because it reminds me to slow down and re-evaluate things.
I'm thankful I have seen what alcoholism does to a person, so I am mindful of my relationship with it.
I'm thankful I have people who love me.
I'm thankful I can afford a car.

You’re right there is always something else to drive towards but never forget what you have. Be thankful!

- GS

Ain't Nobody Got Time For That

How often do you take a day for yourself? A day to enjoy great weather, friends, quiet time on the couch catching up on the DVR, anything really as long as it's not "work". Some may say, "Yeah, I take the whole weekend." Others may say and I'm going to guess the large majority, "Ain't nobody got time for that." 

Until recently I was guilty of the later and here's why. 

There are always programs to write, sessions to run, classes to prep for and execute. The daily challenge to provide original and well planned sessions is real. You as subscribers want a workout that will challenge you and help achieve your goals. I take that very seriously, and that takes time. Time away from the office to plan and program accordingly. 

In September I enrolled in the Ironman Coaching Certification. Becoming an Certified Triathlon coach was been on my to-do list for a while now. It's a natural next step in what I do at CPC and as a triathlete. With little hesitation and understanding of how extensive the process would be I enrolled. Upon my first login I was put on a 90 day clock to finish. To give you some perspective the program is an online learning platform consisting of 11 very specific and very detailed modules and 1 final assessment. Since September I've felt like I'm back in college trying to squeeze extra time into a day to get everything done. My 90 day window is closing quickly and the stress is mounting.  

There is always a self-imposed expectation to train. Getting a workout in is not as easy as it once was before I joined the staff of CPC. I could train all day long and no one would miss me. Striking a balance between my time and the time needed to dedicate to the CPC subscribers is a challenge. Let me be clear, I love my job. Getting back to an "elite" training level is a stress that I feel. I don't want to be a flash in the pan. Will I ever make it back to Kona? Who knows. Will I do an Ironman again? YES! When? I have no idea. 

My stressors may not seem like much but they're real. Each of us carry our own stressors. Life, work, and personal goals. All of which can very easily take over our week and before you know it, it's time to do it all over again. I am 100% guilty of working every day of the week and taking little time to rest and recharge. Amber blogged a few weeks ago about just making time and I whole-heartedly agree however, there are times when you have to put the to-do list away and enjoy life for a little while. Regardless, of how many sessions I have to program for or days ticking away from my Ironman Certification it is far more important for me to Take A Day. I'm more productive. I'm rested and looking forward to the week. I feel sharp and ready to cue up Monday 6am TRX Fit.  

So the next time you find yourself trapped on the rat wheel just scurrying along slow down and remind yourself to Take A Day. 

SK

Tick Tock, Tick Tock

Time management. Who has time for that? 

One of the most important things I have learned throughout my college career is trying to balance a busy schedule. Being a college student, trying to balance a demanding sport, classes, sleep, and to have somewhat of a social a life can get exhausting. There are days when I finally sit down at my desk to start homework and realize I haven’t sat, collected my thoughts, and breathed all day. The way in which someone goes about “time” is different for everyone. I see it as finding your rhythm and balance as to what is important to you. This can apply to all aspects of your life. In relation to exercise, I know a lot of people always result back to the same excuse - “I don’t have time to workout.” I couldn’t disagree more. I know when I set aside time for an extra workout, the outcome isn’t just physically beneficial for me, but mentally as well. One thing you will always come across in your life, are people who say, “I don’t have time.” People will always make excuses. The truth of it is, if you truly want to fit something into your schedule, you do. You need to capitalize on each hour of the day. Not just to go through the motions, but to do what you need to and do it well. I could name endless amounts of dedicated people who are up before the sun rises grinding it out, just so they can succeed, one day at a time. The mentality and motivation aspect of things are usually lacking for those who make excuses. This stems from not setting aside and making time to achieve what you say you will. These are the few steps I try to follow each morning and throughout the day:

1. Do what makes you happy
2. Prioritize
3. Write a plan for the day
4. Surround yourself with those who make time for you
5. Work hard and efficiently

One of the most important things that have come out of my forced time management skills is realizing that sometimes you need to do NOTHING. Which for most of us, isn’t easy. Busy bodies are not easily stopped. Sometimes it is important to step back and see how you are spending your time. Observe how it is affecting you both mentally and physically. Each step should be beneficial in some way. I encourage you to take five minutes out of your day and make a list of how you can improve your time management. I guarantee that giving up 5 minutes now will save you in the long run!

-- Amber

To Be Cutting Edge

I recently attended a conference for operators, and this slide was presented to the group as a question?

My answer was very proudly "Your staff!" I was sure of it. I was corrected by the presenter and told the answer was "your continued education, the constant need to learn and grasp new concepts helping you to evolve as a coach, and BRING that to your clients and your team.” You know what? He was right; however, I wasn't wrong. I can proudly say It's because the CPC team holds each other to a higher standard of education and delivery than what is expected within our field. I'm not using this as an opportunity to talk about how we are the best and most qualified, but as a platform to speak to the point of continuing education and how critical it is in any field. Specifically this one.

Each coach on staff at CPC has, or is currently pursuing, their bachelor's degree (and four coaches with advanced degrees) in health-related fields. Each of us holds a nationally accredited certification and we, the business, only recognize two certifying bodies; ACSM or NSCA.Over the last few years national certifications for trainers and those with their degrees have become more common. I don’t think that this point alone is ground-breaking or what seperates us. In fact we are surrounded by a number of great training facilities (refer to my last blog) that hold their coaching staff to this standard. What I feel truly makes this team as amazing and as dynamic are we are, is how hard everyone continues to push to be their better and never accept complacency. No one ever assumes "This is good as it will be" or "I guess I figured it out". No, they try to turn over every rock until they not only know the material, they can teach it. And not just to their clients but their peers. That’s when you know you have nailed the material - when you can teach your peers. And THAT is one of the many reasons why THIS team is amazing.

What's CPC's role in all this? We foster - and demand! - this kind of environment from everyone equally. We don't just offer our coaches a CEC reimbursement we drive them to use it and to spend that money. It is an expectation of your job that you will attend at minimum one Continuing Education Course each year, and we'll help you get there. What makes CPC’s part in all of that easy is never have to force it. everyone wants it.  

As I began to write this entry, I pulled up the tracking sheet for 2015 and was quite proud of our progress this year. I know I don't have all the information in here such as online articles, webinars, periodicals, etc., but what I do have is that aside from the investment in time and money currently being devoted to higher education institutions we as a team have invested $8,600 in course registrations (exclude travel expense) and 308 hours (just course work) on our CEC’s this year alone! When I refer to the original slide and to my answer “Your team!” I still don't feel I'm wrong. One of the things I am most proud of is the culture of excellence. A well versed, highly educated and hungry team.

The Pursuit of Better

Murph, SK, Sully, and Lana in The Pursuit of Better

What does the Pursuit of Better mean to you?

I'll be honest, when I first saw the tag line attached to the TRX brand I wasn't blown away. In fact, I probably saw it in a hashtag on Facebook and spent more time trying to decipher what it said than what it meant. Ok, pursue your better. Well, obviously. Everyone wants to be better. It wasn't until this weekend at the TRX Trainer Summit that it FINALLY hit home. 

Maybe is was the Under Armour Performance Center we spent the weekend at. A one of a kind, first class training facility. Maybe it was the black and yellow everywhere you turned. Maybe it was the opportunity we took as a staff to learn from the best in a field that we all feel so passionately about. Maybe it was all of those things all rolled up into one but the idea of Pursuing Better rang loud and clear and this is what the Pursuit of Better means to me. 

Pursuing better requires effort. Pursuing better demands your BEST effort every time. What is "The Better"? It could be anything! We're all chasing something. A better Squat. A faster run split. Or mastering the balance between family and work. Regardless of what we're chasing our BEST is required. Not every day will demand an all out effort but it will require us go to a place that calls upon excellence. A squat isn't about lifting the most weight possible. It is about mobility, core strength, and neuromuscular control. A faster run split isn't just about going faster. Discipled training that works on form, technique, mobility, and the different energy systems make fast faster. Balancing family & work...well, we're all still trying to figure that one out but I'll go out on a limb here and say it's nothing more than time and effort. Pursing Better is as much about going as hard as you possibly can, as it is taking time to slow down and breathe. 

I've attached the TRX commercial introducing The Pursuit of Better. If you don't at least get a few chills after watching then something is wrong with you. The idea is genius, now get out there and don't just pursue your better, EARN IT! 

SK 

"We are all...Hell on Wheels, Speed Freaks, and Poetry in Motion. 

We are all chasing a better version of ourselves." -TRX    

Make Eye Contact and Say 'Hello' (Round Two)

I came across this site today that I have provided below but it immediately reminded me about Amber's post from almost a month ago.  So I decided to piggy back that and add some visual representation to what I think she was saying.

A photographer took random everyday pictures of people doing everyday things and going about their lives as usual.  What he did though was very interesting.  He edited out the electronics from the pictures, more specifically cell phones, iPads, iPods, tablets, e-readers, etc, etc.  What you are left with are some pretty interesting but also pretty startling photographs.

Take a look and see how it makes you feel.  Did you realize anything?  Can you relate to any of the photos?  Do you think it's an accurate depiction of how people are today?  Do you think that you will make any changes after seeing the photographs?

I'm challenging you:  Take a look at the photos and then share it with someone you know.  Here's the hard part, have a discussion about it, engage someone in an actual talk about it, call someone, go have coffee and talk about it, go for a walk and chit-chat, whatever it is have a meaningful interaction with THE PERSON.  Unless you are having an actual phone conversation, leave your cellular devise out of your reach while talking about the pictures.  Go, talk, interact!

Isn't that kinda the point?

-MS

http://www.earthporm.com/photographer-removes-phones/?utm_rcreplace_392=4650

An Inch Makes A Big Difference

SK posted this picture that one of her former players sent her, and it spoke to me. Not only is it one of my pet peeves, I think it can be broken down into other aspects of how you go about your life. 

From the obvious standpoint: Just touch the line. One extra step won’t kill you, you’re already running. 

Moving on: Respect the task at hand. The guys who touch the line have the awareness of what it takes to not only win but to succeed. Even if they take longer getting to that line, they are not cutting corners. Their honesty and commitment of completing the task is fulfilled. 

As for the guy who is cheating himself and his team, all of UMass women’s lax would be glaring at him from down the line. When our team is running, if anyone false starts before the whistle or does not touch the line, we have to do extra sprints. This player, whether he realizes it or not, is creating more work for his teammates- and I am not referring to the extra running. He is creating more work in the bigger scheme of things. When that effort is needed and, count. If he is cheating now while he is surrounded by teammates, who is going to hold him accountable when he is alone? It is up to you to create high standards and ensure you put in the discipline needed to win. What we don’t give in the times we are preparing, will not be perfected for the moment we need it. Whether that be a game, competition, test, business meeting, you name it it can be applied all over. 

That little length the player missed the yellow line can translate into little ways he goes about other things in life too. Vince Lombardi once said, “There is only one way to succeed in anything, and that is to give everything. I do, and I demand that my players do. Any man's finest hour is when he has worked his heart out in a good cause and lies exhausted on the field of battle - victorious.” This has been one of my favorite quotes to try to live by. To me, it speaks way beyond success in a sport, business, or in school. I see the “field of battle” as life, as succeeding as an individual. If you want to be successful, you need to apply for yourself. It takes more than just the bare minimum to get by. Everyone can get by, it takes hard work and passion for standing out. When most people hear the word success, their mind immediately goes to business or profession. Whether it be how successful someone is, how much money are they making, etc., it is just the way the world has conditioned our minds to think. The way I see success is more of a state of being. To be successful is to be so content with who you are, what you do, and how you treat others that you don’t have time to think of failure. It isn’t an option. Because even when you fail, (which will happen a 954 more times than you succeed) you grow. There is always a silver lining that comes from it. Character builds from each experience, even if that means finishing out your sprints 100%. Eventually at the end of the day, the guys who touch that yellow line will end up lapping the ones who don’t. 

Stirring The Pot

A topic that bothers me personally and professionally and, unfortunately, comes up all the time, is when people ask me my opinion about another fitness professional OR establishment. They ask in an attempt to draw me into a scenario where I will say something negative about the business or scathing about the coach/trainer/instructor. The truth of it all is that I don't believe in any of that. Truly. Any person that has a personal, or professional, relationship with me knows that I never have, nor will I ever, speak ill about another individual or business to make myself or CPC look better. No professional should have too! Having the confidence in your skill set, the trust in your strategic mission, and the passion to go after it is all you need. I am fortunate to work with a team of professionals that I respect immensely and learn from constantly. Not a single one of us says something negative about the other nor do we discourage someone from working with another member of the team. It's not that we are incapable of handling that client, it's that you may match up better with their skill set or personality in its what is in the best interest of the consumer! This is what makes CPC great. We are all at ease every day and encouraged to be better.

I thought about how silly this line of questioning can be. It happens within all industries, but unfortunately people make the fitness competition personal.

Professional parallels - Service

Think about it this way. How many different salons are immediately around you? Honestly, there are too many locations around us to keep track of them all. When you stack them up, none of them are bad - just different. Prices vary of each based on the overhead costs, the number of staff, products they offer, the number of chairs (employees or rentals) and what services they offer. All of this will directly play into your experience. And ultimately you are going to go to the place that makes YOU feel good, comfortable and fits the experience you want. And you can't underestimate the relationship with your stylist/masseuse/esthetician that you have established a report with. There are so many parallels between this field and ours. First, the service. It's not just a service but an experience. And it's not just an experience it's your body. So when weighing your decision know that I'm sure that every hair die company, shampoo manufacturer and hair sheers company has their training in which they encourage professionals to attend. I am an advocate of constantly seeking out continued professional development, but I also look at it as children's sports and participation medals. "Hey, good for you. You went and continued your education in your field securing yourself as a professional. Do me a favor. Update your resume, bio on your website and move on with your day. No, it doesn't make you instantly better than the next person." How are you going to take that knowledge, apply it to your daily routine, coach it effectively and make an impact? Now you're qualified.

Professional parallels - Product

There are five places in a five-mile radius of CPC that "specialize" in burgers - Max Burger, Plan B, Lux, Five Guys and Red Robin. Not to mention other places that make and serve some quality burgers (plug to my boys at CSG in which every burger is a blend of top quality meats. Boom!). So again, five BURGER places within five miles. Not restaurants just burger places. All of which are providing food, providing jobs and doing what they set out to do. We all have our favorites for different reasons. I don't feel one is better than the other just a completely different burger, experience, and varied price. Be an educated consumer and make your pick accordingly.

Professional parallels - Fitness

Let's talk about it directly. It's out there and being discussed so here's my take. I believe that CPC is a superior coaching facility. I believe in what we do. We apply it daily and bring to our subscribers, athletes, and community. I do not believe for a second it is the ONLY quality facility in the area. We all have ways of being superior. I don't need everyone to come to CPC, and quite frankly we wouldn't have the capacity to remain great and provide quality programming if they did. We have a structured way in which we establish our class schedule, rotate content, and intake new one-on-one clients. Our progressions and style are different than other facilities, but it works for US and OUR target consumer. I KNOW we are not the least expensive, but I never set out to be, tried to be, claimed to be or adjusted our mission to be. I am very comfortable with that fact. I also know the business end of it and what we do to re-invest in facility upgrades, new equipment purchases, continuing education reimbursement, and insurance. There is a tremendous amount of pride that goes into what we do, and we are all career oriented professionals that call this facility our full-time home and our full-time career. I know what CPC is about.

I do NOT for a single second have a problem with competition and, in fact, I know it has made me a stronger operator, manager, coach and entrepreneur over the years. I respect the classes or group instruction provided by Donna Chalfant and her team at DC Fitness | Thrive. She has been a rock star in the fitness world and a part of this community for decades! We do not deliver our programming in the same manner, but that doesn't mean I think she or her team is wrong. Just a different experience.

Mike Zolkiewicz and his team at PowerClean Fitness - no issues at all! Mike knows his stuff and is a VERY knowledgeable coach. PCF has been very successful in helping individuals transform their bodies and wellness over the years. PCF and CPC run different operating models, and there is some obvious crossover. We both want to wake up and help people get better, safely, every day. I'm right, and he's right. How do I know this? We both have successful, loyal clients the enjoy the way we do things and businesses making an impact in the community that have been overlapping for 3+ years. That's how.

Blue Diamond - oh Crossfit. Do me a favor and stop assuming I have a problem with Crossfit or the staff of professionals over there -- I don't! Can Crossfit be dangerous? Of course it can be but so is riding a bike, eating undercooked meat, driving without a seat belt and drinking to excess. Doing any of them once, twice or many times does not guarantee you are going to get hurt - but it's possible. News Flash - You can get hurt anywhere you exercise. These guys at CFBD have done their training and are certified professionals that will get you into Crossfit safely and effectively. No, I am not telling you to go. Can the coaches at CPC teach you those movement patterns? Yes. Do some of our subscribers enjoy a met-con or two during the week? Yes. Do we ever try to be Crossfit? No, but not because I think it is wrong or unsafe! When an individual comes in looking for a Crossfit facility or Crossfit style workout, I don't stand there like an intimidated assclown and try to convince them that's not what they are looking for and they should train with us. Instead, I immediately enlighten them on where they can find CFBD or Crossfit Ironwill in Ludlow.  

When someone walks through the front door of CPC or calls, I go into my "speech." I confidently explain to them what we are all about and if anything they have heard interests them? If they'd be willing to try a class or a one-on-one? If they start to explain that what they are looking for is something different, I'll send them to a competitor. I send them to the one I feel matches up with what they said they were looking for and hope they let the other facility know I did so. How can I send them to the correct facility? I know enough about them to make this informed decision. Not because I am trying to be them or undercut them because it's called market research. It's in every industry, and if you're not doing it, then you're dead in the water. It's not me creating battles rather it's CPC remaining proficient as industry professionals making a living doing what we love to do. Do we have direct competitors? Of course, we do, but we don't have enemies! So yes. I know what DCF, PCF, BDCF and everyone else are up too. I'm doing my job. Please stop thinking that it's personal and stop phrasing the question or comments in any other assumed probing manner.

CPC is not nor have we every tried to be everything to everyone. I ask you kindly to stop assuming that is our intention. Don't put words in my mouth and don't ever assume you know what I'm thinking. There's a great deal of time and energy spent on our strategic mission and focus. Want to keep up? I play chess ...

Always Strengthening. Always Conditioning.

Within the last few weeks I've encountered a reoccurring theme and it made me think of a line a former player of mine used to say, "Always Strengthening. Always Conditioning". It has been some time since I heard it but the line returned to the surface of my brain as I've been paying particular attention to attendance and frequency of our subscribers in class. Training frequency & training volume, it's a fine line to walk when striving to get the results you want. Too little = no training effect. Too much = over reaching or worse...overtraining. As great as the line is "Always Strengthening. Always Conditioning" is does little service to the all to often ignored training component REST. 

I've consistently walked through the lobby in the early morning hours to hear the pre-class banter of consecutive days spent training, fatigue, and muscle soreness. Despite the grumblings (good or bad) I check the same people into class every week. The same soreness persists and most glaring is the overall body fatigue that remains. Alarms are slept through and classes missed. We all know what happens next, panic and disorientation ensues instead of enjoying the extra sleep that your body clearly needs. Your brain spins a millions miles a minute retooling your entire week's schedule to get in the work missed.

Rest & recovery is critical to your training. Incorporating scheduled recovery weeks account for lowered volume or intensity allowing for regenerative workouts. Having, or better yet allowing yourself, the ability to look objectively at the success of your workouts, recovery from one to the next, and sleep patterns is critical to taking full advantage of the hard work being done. At some point your body will stop responding. You'll hit a plateau. The only way to encourage continued success is by not "Always Strengthening. Always Conditioning".

With that in mind here are a few suggestions.
1. Plan a Recovery Week
Assess the last few training weeks. How hard have you been going? Are you tired? Are you sore? Maybe you need a recovery week sooner rather than later. Typically a recovery week is programmed every 3-4 weeks. Schedule your week and use whatever reminder system you use. Post-its. Reminder App. Weekly Planner. Write it in RED so you know it's important!

2. Program your recovery week
Get away from the feeling of OBLIGATION to go to the same class every week because it's what you do. Go to a new class because it's what your body needs. Allow yourself to, dare I say...SLEEP IN or TAKE A NAP! Be okay with the lower volume and intensity because the following week you'll feel fresh and ready to attach the next 2-3 weeks. Plan for FUN because we never get enough of it!

3. Enjoy taking a NEW Class 
Changing your classes for the week not only exposes you to new instructors and new content it allows your body to receive a new training stimulus. Challenge your neuromuscular system and take TRX FUSION or a TRX Blast offering. Take Trigger Point Blast to actually learn how to use the equipment rather than just flop around on the foam rollers pre-class. Reconnect with movement patterns at FMP. Work on your Mobility and finding a few calm moments for yourself at TRX FLOW. 

4. Reap the Benefits
Trust me when I tell you your body will thank you for the change. You'll begin to look forward to every 3rd or 4th week of the month when it's time to transition into a new class/training schedule. Fresh legs. Improved mobility. Increase strength & stability. The results will take your training further than you thought possible. 

Also, starting this Friday October 9th, continue to enjoy the change of your new class schedule with new and old friends at Center Square Grill as you will receive a $10 special meal offer following class. Pretty cool concept if you ask me. Take a class. Get a Break. I'm in! Check our Facebook for more information.

If you need help figuring out what classes would work well for your recovery week goals please do not hesitate to ask me, or better yet just come to TRX Flow on Fridays at 515pm and see how great some spent on the suspension trainer can be when you're not trying to drive your heart rate through the ceiling. 

SK

Full Disclosure

Once again I am giving everyone the heads up on what next Friday is going to look like. I don't have the exact format down right now but I can guarantee that you will be using a barbell. No need to be afraid of the barbell, they are a great piece of equipment. As always I wouldn't have you do something I didn't know you could do or didn't feel comfortable with you doing, certain skills we stay away from because some people to us the words of Tim Murphy "haven't earned your badge". So if you haven't "earned your badge" on a specific movement with a coach in the past, I won't ask you do do it until you have. Modifications are always acceptable, it's my job to kick your ass but also keep it safe in the process. 

For those that were in class last week you probably remember that I made mention of Crossfit, and once again, we ARE NOT Crossfit, nor are we trying to be Crossfit. I did also say that there are some good things that Crossfit is doing. One thing that I like is the measurability, standardization, and scalability of a lot of what they do. It sets standards for everyone to be accountable to and progress towards. 

In a very organic unintentional way I have morphed Friday morning into a more challenging and more dynamic class, bringing different more creative versions to some common workout scemes. I can say with confidence that there has not been a repeated workout on Friday morning for at least the last 5 months or more. With that being said, yes you will see the barbell from time to time, you will see the rower, you will see new and different movements, you will see new takes on some of the standards, and you'll continue to see the kettle bell. You know how we roll in terms of programming, you're not going to get bored. 

For those of you who have been staples on Friday morning, keep it up, you've been doing great and enduring some of my crazy brainstorms. For those that haven't, don't be scared, pull the bandaid and give it a shoot. Yes, it's hard, but it's fun! 

See you next week!

-MS

Extreme Weight Loss

The other day someone asked me what my opinion of gastric bypass and other surgical, and non-surgical, forms of extreme weight loss were.  My response was/is not a very positive one.  I do believe it may be the last resort and possibly necessary for some people to go through with a procedure like that as a last resort, but I think they those cases are pretty rare.  Although these cases may not be so rare as our society continues to puff up like a tick.  

There are several things to take into consideration when talking about these drastic procedures. The person's health and degree of obesity prior to, the persons motives for such steps, the health implications, the restrictions or guidelines following the procedure, and lifestyle changes that may take place before during or after.  If you are not willing to take these things into consideration and follow all of these aspects of such a procedure, then I don’t think you should have such a procedure done.

With regards to these procedures I think people fall into three categories:

Legitimate need: There are people - be it a reasonable health condition or lifestyle conditions - who do need such a thing. If a health care provider believes that your life depends on it, then I would tend to agree and be for it.  

Non-Need Structured: These people are those that in my opinion don’t need a procedure just a good swift kick in the pants to make lifestyle changes.  None-the-less they do go through with it, but follow all of the guidelines and suggestions for making the most of it.  They still make some better lifestyle choices in an attempt to better themselves and become an all around healthier person, with the help of the procedure.

Non-Need Unstructured: Unfortunately, this is where I think the majority of people fall.  They get the procedure because they are lazy and don’t want to do much work to get themselves to a better place.  It’s the quick fix that everyone is looking for nowadays, the magic pill, the overnight cure.  These people also continue their awful habits after the procedure which are the reason they got into this situation in the first place.  Losing weight yes, becoming a healthier person and adopting some lifelong wellness habits, not at all.  

In short - sack up, do the work, and make some serious life changes if you want to lose weight and/or become a better healthier version of yourself.  Don’t look for the quick fix, you’re not doing yourself any favors.

-MS

Make Eye Contact and Say 'Hello'

If you take a look around you will see about half of the people near you with their heads buried in their phones. Whether they are checking messages, emails, or apps they are certainly not noticing you. Today it seems like our society is completely unaware of the people walking by, cars driving, or the scenery. They have simply blocked it all out. Not only are we doing ourselves a disservice, but we have also misplaced common courtesy and the value of many things. Someone walking out of a restaurant may not even realize the person in front of them held the door for them because they’re too busy checking Facebook. 

People have become masters at multitasking, but when technology is involved, that is where 90% of their attention is focused. This world has become so infatuated with technology that we are losing the skills to communicate with one another. And I do not mean communicating with texts. There are some skills that technology can’t teach you, one being social interaction. As I returned to school, I noticed that this was amplified even more. I walk into a classroom, and everyone is slouched down in their seat and the only thing moving is their thumb on their screen. Maybe there are two conversations going on, and they are most likely between the people who came to class together. If you even try to say 'Hi' to someone they look at you as if you have five heads. 

Even when you are hanging out with friends, sometimes you realize every single person is on their phone. Enjoy the company that is present, not the one behind a screen. Kids are slowly becoming deprived of what a true childhood play is. They beg to stay inside to play “educational” games on their iPad, instead of getting some exercise outside or playing with other kids. Some of the activities on these devices can be advantageous to children's learning, but social interaction and playing outside with their neighbors is just as important. This applies to people of all ages. People are forgetting about the little things in life. Instead of sitting around inside, why not leave all the technology aside. Enjoy the simple things. Go for a hike and look up around you. Take your headphones out and talk to the person next to you. You might even surprise yourself and like it!

One of the things I love most about working out and this career is that I am completely engaged. There is no distraction of a phone or electronic; it is simply you and the challenge ahead of you. You need your full attention and effort towards whatever workout you are doing. This is why I am always trying to encourage my friends to tag along for a run, to the gym, or a pickup game. You can have someone's undivided attention at any of these activities. The next time you walk by a stranger with their eyes locked on the screen say 'Hi' and you might just give them the biggest surprise (or startle) of their day.

-- Amber 

Can you pitch?

I found myself having yet another conversation this morning about exercise. My friend and I were talking about measuring success when it comes to exercise execution. And how often, no matter how well you're cueing, it just doesn't "hit" someone how you want it to. As an example, a squat.

Foundationally speaking the squat is a necessity for us as human beings and we need to do them every day. But so commonly it is done wrong, improperly, or with poor mechanics. However, you want to phrase it - it's just not THERE. For me, I love this scenario as a coach.  I love the process of teaching and breaking apart a movement to get someone to move better and "feel" the components (muscles) they are supposed to be using. Not just the quads but the hamstrings, the glutes, the firing of the core musculature and the difficulty of holding the T-spine in proper alignment while relaxing the lats - what the ****?! Yes - a squat is not simply measured by whether or not your hip crease is making it below the level of your knee.

So, what is it you're doing when you go to class or your session? Is it an escape or is it your opportunity to get keep inside your body and connect with yourself on a whole new level? Honestly, listening to your coaches cues and what they want you to feel when going through the class/movement/posture is everything. It is the difference between participating and experiencing your exercise program. If you're not getting better, faster, stronger or building a better you - you either have a shitty coach, or you are just straight up not listening to your body.

So let's bring it back to the title: Can you pitch? I want you to think of ALL of your foundational movements this way. Your Squat, Push, Pull, Hinge, Rotation, Lunge and Plank. If you know what each of those seven movements are then, I am going to assume you exercise, and you can "throw a ball." Would you feel confident in your skill set to handle throwing out the first pitch at a game? Do you feel your execution is on that next level? If you think you can throw it fairly accurately and can move with intention - can you bring it to the next level? Can you pitch? Have you mastered the movement pattern enough to do it like a pro? I'm not asking if you can throw 95+ or a lights-out curve. I want you to ask yourself honestly when you exercise, are you focusing on all of the things that make that singular pitch (rep) a thing of beauty? Are you ready and anticipating which are the right muscles to relax and then at the perfect moment start the next rep all over again? Are you doing it flawlessly?

So I task everyone with this thought: Let's get more out of your next session/your next class.

Start throwing some pitches.  

-Sully

Multi-Sport vs Single Sport Athletes

I've seen a post shared around Facebook a number of times in recent months; maybe you've seen it too? Urban Meyer's dry-erase board sketch of the number of multi-sport recruits vs. football only recruits for his Ohio State Football Team. 42 multi-sport athletes to 5 football only. An impressive ratio. Every time I see it, it makes be laugh. My entire coaching philosophy is centered around being well rounded and avoiding sport specialization until the time is right.

With the school year starting, Fall sports underway, and our first 4 week YTT session starting this coming Friday (shameless plug) I feel it is important to express just how important it is to be a well-rounded athlete. Learning how to move and change direction. Development of core stability and mobility. Understanding that sports can be competitive and FUN at the same time. 

As a former collegiate coach I had 2 types of recruits, field hockey players & athletes. The field hockey players played year round but often times were not the better the player. The ATHLETES that competed in different sports with different skill sets and game IQ were almost always better tactically and technically. Their wheel house was Speed, Strength, Field Awareness, Endurance, Power. It can be argued that multi-sport athletes are not as good technically. Their skills may not be as on point in a stationary or control & predictable drilled compared to the "field hockey player". However, when the whistle blows and the game goes live it's the athlete that excels. It is in their nature to react to the environment they are in and draw from the various situations their multiple sports have taken them.

So as the pull of college, high school, club, and dare I say middle school coaches start pushing sport specialization think long and hard about how this decision may impact your young athlete's future. As promising as it may sound to pursue one sport in the hopes of earning a collegiate scholarship the odds are not in your child's favor. There are to few scholarships for every athlete looking to compete in college and as Urban Meyer's so clearly drew those scholarships are going to multi-sport athletes. Let your kids enjoy learning and playing sports. Let them learn how to move and treat their bodies well. Remind yourself and your kids sports are supposed to be FUN. Leave the pressure at the gate. 

SK

Subscriber Outings

Hello All,
I wanted to use this Blob post to further describe some information that recently went out in our Newsletter.  You all know by now that all of us here try to continually bring you the best in terms of programming, equipment, information, etc, all of which takes place within the walls of 18 Maple Ct.  In an effort to expand some of the activities that we offer here and get people active away from CPC Headquarters, I have come up with CPC Subscriber Outings.

Our outings will be quarterly at the bare minimum, so at least 4 times a year I will plan something for all of us to go out and do.  Some initial ideas for the outings have been zip lining, hiking, rafting, rock climbing (indoor), etc.  If any of you have other ideas, please feel free to let me know.  If there is something that you have always wanted to do but haven't, tell me, I'll do the leg work and try to get a group together, get some discounted rates, and we'll go give whatever it is a shot.

Our first outing will be coming up on October 3rd.  We will be going to The Adventure Part at Storrs.  I've put a link to the parks website so that you can get an idea of what they do, but we will be headed down there to have some fun on the morning/afternoon of the 3rd.  The adventure begins at 10:30 but our group needs to be there at 10:00 for a safety briefing.  We can plan for about 4 hours, 3 of which will be climbing and doing all that they have to offer, there will be a break where we can have lunch and rest for a little.  Lunch is not provided but we are welcome to bring something or order food while there.  Cost for each person is $40 which is about $12 off regular rates, so we got a pretty good deal.  I will need your money by Thursday next week in order to save our spot that day.  Friends, family, and children (over 7) are welcomed.  For those that do participate, Bill at Center Square Grille has kindly offered to give us a little deal for after the day of climbing, a burger, fries, and a pint of your choice all for $10!  Doesn't get much better!  Let me know if you're in.

Let's get out there and have some fun!  Keep your eyes pealed for the next outing coming your way in a few month.

Guest Blog -- Bill Lodi

Little did I know the evening of July 21st, Tuesday night would be the beginning of the end for my first attempt at an Ironman. I came home after work and headed out for my easy 5-mile run. The run felt great.  Better than most of my runs as I was able to run them at sub 9s within HR. After the run, I set up my bike on the trainer and planned an easy 90-minute spin while watching the Tour on my DVR.

 That's when it all started.  I went from a very good run to having zero energy in my legs while spinning on the trainer. I was in a VERY EASY gear and within 30 seconds I stopped. It was a feeling I can't describe...my legs couldn't produce squat. I got right off, packed up the bike and decided to rest up for tomorrow night’s MP ride/run and the next morning’s perimeter swim.

 I took a shower, and as soon as I got out my entire stomach started to cramp. Not on and off cramps but just one giant cramp. I thought uh oh!!! I was on and off the toilet a few times and after some vicious dry-heaving I was on the floor. I was so weak and didn't even have the energy to lift a finger. I told Renee I honestly felt like I was dying, and my hand just collapsed against the counted, and Renee said I stopped breathing. As I came to Renee wanted to take me to the hospital but me being stupid was thinking it was just a bad stomach bug going around, and I just had to make it thru the night.

 After 5-6 hours on the floor, I finally got to the bedroom and the next day the pain was tolerable. It still hurt a lot but not as much as the night before, so I thought I made it thru the hard part. Spending the day in bed and sipping on Gatorade that night brought back enough pain to get me to go to the hospital so off we went around 11:30 that night.

That night was the longest night of my life. I was in terrible pain and sat in the ER waiting room for just over 8 hours. The pain was so bad I finally got myself into a wheelchair and had Renee push me around when they called me in for reassessment. When I finally got called into triage, it was another 2+ hours until I finally got an IV, but I was happy enough to be in bed at that point. I also received the only pain meds my entire stay in the hospital.  They slow down the healing process so as long as I could tolerate the pain I wasn't going to take them. My stomach was so distended that I looked pregnant.

After numerous tests, a CT scan and a ton of questions from countless staff I was finally admitted on 7 PM on Thursday night. My first time admitted to a hospital.

I had so many ups and downs during the next ten days being in that hospital room. Fevers up and down. Not being able to keep down the first attempt at liquids which resulted in receiving an NG tube. I had woke up that night and quickly asked Renee get me something quick - quick! The only thing she could find was this little plastic tray that I just shot everything over.  I could hear Irene, my PCT running to get me a bag. Too late, I was already covered.  After a quick change, the next day I got the tube. The WORST experience of my life. Delly, my nurse for that procedure, was GREAT!!!  If there's one thing, I've got it's a powerful gag reflex.  Once again covered in vomit. It felt so bad I  asked her to take it out. She said she couldn't once it was in and did a phenomenal job calming me down.  When I finally was calm,  and I told her I was good that I think I'd be okay, she told me it had to go in further.  For the last part, I just controlled my breathing as she slowly pushed it further in. What a horrible feeling!  And the worst, I couldn't drink ANYTHING while I had the tube. That would be nothing for two days.

During my days there I did my best to get myself better. I put myself on a schedule that had me walking about nine times during the day and three times during the night. Sleep was not cutting it, and when I felt nauseous at night, I would get up and walk. Of course, my IV pole had one bad wheel so you could hear me coming especially during those 1 AM and 230AM strolls.

One night as I was walking my loop around 2 AM I was passing the waiting room. The corridors were dark and quiet and in the waiting room was a stretcher. The blankets on the stretcher looked as though they were covering a body, and there was a shopping bag hanging from the right foot. As I slowly got past the windows, I stopped and slowly backed up to see what I was looking at. I squinted my eyes and turned and headed toward the door so I could make my way into the waiting room.  After one step, I changed my mind after having a Halloween 2 moment in my head and made my way back to my room. When I did my next loop a couple hours later, the stretcher was gone.

After two days having the NG tube in it was time to try taking it out and try clear liquids again.  I asked if I don't do well does it go back in and they said yes.  I didn't want that, so I got permission to take the clears with the tube in with it pinched off.  It went well, but I was so nervous I had more dreams I was puking and woke up in cold sweats. Luckily I didn't, and the tube finally came out...which was so much easier than going in.

During my week, my temp would be perfect during the day but always seemed to go up to 99-100 at night. On Wednesday evening, it spiked to 102.7 which resulted in immediate responses from my nurse and doctors. This would result in another CT scan and portable chest x-ray.  After the CT scan, they spotted the abscess and decided it needed to be drained.

Day 9: the morning my drain was going in. During my stay there I knew there was no chance I'd be healthy in time to race at IMMT but I never gave up hope.  Even the morning I woke up knowing I was going to get the drain. I told people the race was off but inside I wouldn't let myself believe it. I would walk those corridors and keep telling myself it's not over - you can beat this! When the doctor spoke to me that morning about the drain and said I could be in the hospital for another week, that was the moment I lost all hope. It was the first time I had to fight back tears. It took nine days to do it, but it finally happened.  It was the first moment I turned my head on my pillow and couldn't look at my doctors.  I wasn't mad at them I was just depressed like never before. My answers now to the doctor were just yes or no. My hopes were shattered. When Renee left to get cleaned up and come back for the operation due at 10 am I got up and walked more loops. I was depressed, but I couldn't lay in bed. I had to walk and get back that hope. At 8:45 am, they already had me on a stretcher to take me back to CT for the operation.

When I got there, the tech said I looked nervous and to relax it would be over quick. I told her I wasn't nervous; I was extremely mellow. I was more intrigued by what they'd be doing than nervous. During the operation they gave me an initial injection followed by a muscle relaxer and local anesthetic. I was lying on my stomach, and the doctor made his way to the abscess via my upper left glute. The only time I felt anything was when he reached the abscess that resulted in a small jolt. I was back up to my room by 10 am about two minutes before Renee got back.  I was outside on the stretcher, and she thought perfect timing they're just taking you down when I told he nope - they just finished.

The operation went well, and the result was the draining of a light pinkish fluid.  Walking around with this thing is a real pain-in-the-ass. Pinning it to my clothes and being careful when I move around sucks but the next day (Day 10) I finally got the ok to go home.  It was a little bittersweet, but at least I'd be home.  Going in I was 178lbs, leaving I was 164lbs.

They couldn't put an exact cause of what happened. What we do know: My body's defenses were low from hard training, but the blood tests showed I wasn't severely dehydrated.  There was a stomach bug going around and when the symptoms first hit it felt like a bug. In my opinion, I got hit with a bug at the worst possible time, and it took over my body. All my organs except for my brain, heart and lungs stopped getting oxygen. I was dying. My large intestine took a big hit and had a small rupture that caused my body to react and caused the abscess.

My thoughts on everything that happened: When I signed up for the Ironman I made a decision I wanted to do the best I could do. My previous years training I trained hard, but I followed my plan. I still left time for fun as I love to do many things, and I love my summers.  I decided starting December 1st the next months would be dedicated to IMMT.  I would dedicate all of my free time toward this race.  I wanted to put all my eggs in this one basket; it was my own little Vision Quest. I knew it would be hard, and the dedication would be difficult, but I was determined. This was the year and after this I would cut back and make sure I left time for all the other things I love to do.
The winter program was awesome.  I built up a very strong core using Sarah's program.  When the program ended March 1st, I was going to hire a coach and become a better swimmer.  My swims would no longer be done in 10 minutes.  It was amazing how much faster I got when I focused on hard work.  I loved not only swimming but creating 1-hour swim workouts that would accumulate 3000 yds.

Hiring Mary as a coach was great.  She had me doing HR workouts, and I loved them.  I'm not a huge fan of long bike rides, but I knew I had to get used to longer rides for the race. Longer than I was used to. It was amazing when I'd have an 80-mile ride and think YES!!! Only 80 miles!!!  If the weather were too hot, I would cut them back a bit because I knew getting to the race was just as important as training for the race. And as working hard was a definite goal...killing myself was not. I did my best to listen to my body and rest when I needed it.

Thinking back about my training I'm sure I did everything right with fueling and hydrating, and I have no regrets.  When I decide to train for another Ironman, I won't go at it as hard. Not because I didn't like the training because I did, and I loved all the people I trained with BUT I don't want to miss out on my other passions. Hiking, golfing, going to the beach, relaxing during vacations, bike rides with Renee, Newport, Video Games (Yes, Video Games), etc. I know you can do these things when training for an Ironman but not at the level that I like to enjoy them.

It'll be a long slow recovery back to where I was, but I know I'll get there.  As disappointed as I am that I won't make the race I will still enjoy very much rooting for all of my friends. This is the first time I have ever experienced a setback like this but as bad as it got I kept fighting trying to get better.

As crazy as it sounds I still haven't given up hope on IMMT. I know it's nearly impossible but without hope why bother. Hope keeps us going.  It gives us inspiration and drive.  I'll never give up hope completely even when the door slams in my face. I'll just find another one!!! And as sad as I’ll be not being able to race I’ll be happier to see my friends finish, especially the first timers like I was supposed to be.

Final thought: It is possible what put me in the hospital was simply the over-training.  It is possible that my body just couldn’t handle it. It is also possible there was another contributing factor. In my opinion, the smart thing to do would be alter my training the next time I train for a full. Whether or not there was or wasn’t a contributing factor without knowing for sure it would be best to assume there wasn’t and look into an alternate training plan that would be less taxing on my body. Back off on those really hot days and try to schedule around them or just cut back the workouts. Who knows, if I cut back and do it right I may come back stronger.

In the end, people will form their opinions as to what happened, and that’s ok. I know I fueled and hydrated during before and after my workouts and kept hydrated on my off days. I know I worked my body hard, but I felt good up until that night. I followed my plan and cut it back when I felt like I needed to. I will always believe there was another contributing factor that acted as a catalyst to what happened. Above everything though maintaining a healthy body is most important because without that then why do it? So I'll be taking some time to recover fully and take a couple nice restful vacations.

"OUR GREATEST GLORY IS NOT IN NEVER FALLING BUT IN RISING EVERY TIME WE FALL" - CONFUCIOUS