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

It's Not What You Know, It's What You Can Coach

In this field putting someone through a difficult workout isn't hard. In fact, it requires little skill, just enough knowledge of anatomy and a good playlist. On the flip side putting someone through a non-destructive, safe and progressive session is a skill. Doing that with a room full of 12 to 16 people? That's an art.

Planning the movement patterns (exercises), the order, the complimenting stretches or cardiovascular intervals is a lot of work. Not to mention sets, rest, intensity and volume. So much goes into one singular program by the time an individual coach gets into the session  there is a sigh of relief like "Finally! Let's do this". But there is where the failure begins. No matter how well you planned, studied and organized this session with the most meticulous detail the real effort hasn't even begun. You now have to get an individual(s) to execute that program they way in which you intended them to. You need to cue! It's up to you homeboy you are the one who needs to Bob Ross the shit out of it. You need the person who is looking at that same blank canvas, that wide open space and see it like you do. Happy little tree in the corner just like you saw it in your minds eye ...

So what in the hell am I ranting about? A plank. A squat. A crunch - all of them. "Lock your plank", "Drop your ass", or "Bring your chest to your knees" are movement commands, not cues. Methodically breaking down that exercise joint by joint and describing the muscle activation necessary to create movement is the KEY to a great program and having your participant(s) feeling the appropriate changes you intended. That is what we do.

Is this statement narcissistic? No, not at all. It’s factual. I speak to this topic on a very personal and passionate level. I have given a lot to this field and to my career and being at the top is very important to me and in no way an accident. It’s a choice and it’s not a given. I work my ass off to make it so. The greatest advantage I have is that over the last four years I am surrounded by professionals every day that are dedicating themselves the same way. So when someone asks me why they should train here? Why should I go to CPC? What’s the difference? I could point to the fact that we are all nationally certified coaches. Or that each of us hold our bachelor's degree in the field or are pursuing continuing education programs constantly. But, that's not it. Each of us are students of our craft and never take what we do for granted. It’s not a hobby, it’s our profession and we crush it day in and day out. Arrogant or not - that's the CPC difference.

-Sully

Now What?

The Bar Has Been Raised. Now What?

If you’re the outsider looking in the assumption is more of the same. If you’re the one who just set the bar, it may not be that simple.

I’m of the opinion that we as a society are always expecting something more and something better. The evolution of technology is a great example. To put it a fitness spin on it think personal records, weight lifted, weight lost, distances covered and the list could go on. Based on performance alone the assumption is that every time you toe the line the result will be the same. It’s not wrong to expect the best and train that way but with that assumption one can put unrealistic expectations on others or worse, on themselves.

I’m sure you know the saying, “You know what happens when you assume…” Well, I’m feeling like a bit of an ass these days, and it's all because I’ve made unfair assumptions and expectations of myself. I’ve registered for some significant late spring, early summer races. I assumed that I could just jump right back into training, and my body would respond as it always has at this point in the year. Wrong. I shouldered a personal expectation that I would have to follow up the Ironman World Championships in an equally dramatic & arduous race. As ready as I “felt” when I clicked register, my body and mind have been slow to respond. I do place a good about of blame on Mother Nature and the weather she has subjected us to the last month, but the majority of the blame falls on me. Rather than enjoying training as something I love I’ve felt burdened to reproduce similar efforts and race results as in previous years.

Simply put the Ironman was four months ago, and I’m still not back to 100%, physically or mentally. I’m just now realizing that. So what now? Honestly, it’s doing something that is so easy to write about and so much harder to do.  Coming to terms with what I thought I could do and what will probably happen is OKAY! This year has to be about enjoying a run because I can run, or whatever else I choose to do. This year is about training and racing for me and not for the expectations of others.

I’ve shared my journey and speak of it often in the blogs that I’ve posted. Training and competing in Kona was an unforgettable experience and one that has a way of creeping up on me even now. I know there are others out there that have experienced a life event that on a personal level was just as huge as Kona was for me. While I was training I often offered up advice in my blogs. As I sit at my computer fondly looking at where I was and where I am now I’ll offer you another piece of advice. Listen to your mind and body and don’t rush the process. Train, compete, and LIVE for you and ONLY you! The bar will still be there when you’re ready to go for it.

SK

Check Your Ego

Being able to identify your strengths and weaknesses is extremely important in life, as well as within a training setting. If you and your coach are able to identify something as a strength, it will allow you to push the envelope and become more aggressive on the exercise. This is because as a team you both can ensure you have the correct motor pattern (I.E. your natural movement is safe, correct, and using the proper muscle groups at the proper times). Inversely – if you and your coach are able to identify something as a weakness, the training style will be much slower to allow for internal and external feedback to help build that movement pattern into a safe, effective habit.

This is a very important concept because it allows for the most effective training to maximize your time training and help get you to where you want to be. A big component of this is being able to check your ego at the door, and realize that you aren’t going to be able to do everything perfect the first time. It takes a very long time to break the terrible habits and postures that Western Culture puts us in, and THAT IS OKAY. You don’t have to load every single movement pattern every single week to see a result.

Sometimes in order to PROGRESS your training, you first have to REGRESS your movement patterns. If you try to build a house on a faulty foundation, it will crumble to the ground. Why then will you load aberrant movement patterns to their maximum capacity and jeopardize something much more important – YOUR HEALTH.

Surrounding yourself with the correct people and minds is extremely important in general – and especially with your health. It is okay to admit to other people – and yourself that you don’t know everything about a topic. If it is not something you spent years studying, no one expects you to be a master in the subject. Find the correct people to help put you into the right positions to succeed, not give you a cookie cutter program without ever looking at how you move or present. Once you have found those people, check your ego at the door and let them help you. Listen, collaborate, and watch your body transform into exactly what you want it to be. 

TM

What Can Kettlebell Swings Do For You?

Whether you have performed them or have seen another client do them, you all know what a kettlebell swing is . I hear all the time, “Are those safe for me to do?” or “I’m going to hurt my back doing those!”. As with any exercise, if performed with proper mechanics the risk of injury is minimal. The kettlebell swing is done in a functional manner that helps to develop posterior chain strength by activating the spinal musculature, hamstrings, glutes, and core all in one movement. The kettlebell swing is known primarily for its benefits to the hamstrings and glutes, but believe it or not, this exercise can be credited to restoring order and function for clients with lower back issues.

A study published by the Journal of Strength and Conditioning demonstrated the benefits of the kettlebell swing on the spine; more specifically at the L4 and L5 vertebrae of the lumbar spine. Unlike most traditional exercises, the kettlebell swing activates the spinal musculature in a way that allows for a more natural movement of the vertebrae. Compared to a traditional deadlift, the motion of the kettlebell swing cannot overload the lower back. With deadlifts, it is easy to overload the lower back leading to improper form. On the contrary, when doing a kettlebell swing the muscles will typically fatigue before overloading can occur. I’m not saying to stop doing deadlifts and other traditional lifts; but start supplementing kettlebell swings into your weekly routine.  

If you have questions or want me to walk you through some exercises, find me at the facility. You can also refer back to my kettlebell series from the CPC Summer Series.

- SW

Kona or Bust Week 4: 25 Days & Counting

The count down has officially turned from weeks to days.  I am less than a month away. In fact, Race Day was a month ago Saturday! It’s hard to believe. I’ve spent the last 15 weeks training with laser focus for ONE race. Granted it is THE race of any triathlete’s career but nevertheless the training is starting to take its toll. The last 15 weeks have been more organized, planned, data dependent than any other race season I have trained for. My body is feeling the effect. It’s not sore it’s just tired. Getting out of bed in the morning is rough. Getting my body over the hump of working out takes a little bit longer than usual. My workouts are still solid and I feel ready but I could snap at any second.

It is commonly seen in athletes that put in A LOT of volume, mental & physical preparation, and time to emotionally start to fray. I spent some time thinking back to when this ride to Kona started. It didn’t start in May when I competed in St. Croix Half Ironman. It started in December of 2013 when I started training. As I’ve already mentioned it was never my intention to go to St. Croix to race for a Kona slot. My plan was to race hard, enjoy the time away, and figure out what I’d do next when I got back. Fate took care of what would come next setting me on a 20 week training plan to get me ready for Kona.

With a collective 39 weeks (if I’ve done my math correctly) of training under my belt I can honestly say I haven’t trained this long or this hard EVER. In fact I haven’t ridden my bike this far into September because of my coaching responsibilities. When I say that I’m emotionally tired I hope that whoever is reading this can wrap their head around what I’ve done and how taxing it is to stay on point this long.

My experience isn’t any different than most putting in the time and volume for an Ironman. There is always a point of breaking and typically it’s emotional. This week was my breaking point. I was riding a high after the 70.3 Worlds but as usual I didn’t take into account just how tired I would be after being away for 5 days, driving 10 hours home, and jumping back into training after only an extra day of rest. I found myself feeling more anxious and irritable than usual. I spent the last two days screaming at idiot drivers who were too busy smoking their cigarette butts or texting to notice I have running or riding on their side of the road. I’m not kidding, I was screaming and waving my hands. If idiot drivers weren’t irking me it was the wind, or the holes & cracks in the road, or the fact my torpedo bottle bounced out of it’s cage twice on my long training ride.

I’ve had more “moments” that are out of character that I can only chalk up to the wear and tear of training. I’m close. So close, that I ship my bike to Kona this coming Saturday. I only have to keep myself going only a few more weeks before the taper begins and I toe the line at the Ironman World Championships. My good friend Steve Roulier, 2013 Ironman World Championship Finisher, gave me some advice after we finished our ride on Sunday. “Reflect back on how far you have come and realize that you’re ready. You’re on the top of the world just waiting to compete on the world’s Ironman stage. Enjoy it! Relax when you can and visualize YOUR race.”

I’m not one to sit still long enough to visualize…or relax but I can reflect back on how far I’ve come since I started training in December. I have enjoyed the journey so far, even with my few temper tantrums and mental moments. I will continue to enjoy the time I have left and savor each moment. Who knows if it will ever happen again!

SK

Not enough time in the day to workout?

Not enough time in the day to workout?

You hear it all the time, "I don't have time for that; I have kids, work, school, etc." You're right, not everyone has time for an hour workout when it takes 10 minutes to get to and from the gym. Add in eating before, changing clothes, traffic; sometimes we're looking at a two hour ordeal to get in that workout that you sometimes don't really even want to do.

First - if you don't have time to go to the gym and truly don't, nobody wants to hear you bitch about it. Do something around the house - garden, clean, go out for a walk with the kids or just a brisk walk by yourself. That's a "functional" workout for you; it doesn't always have to be weights and running. I'd rather see you post a picture of yourself raking the yard as opposed to a picture of you squatting an insignificant amount of weight, with terrible form, while having a stupid duck face. But I'll leave that topic for another day.

Second - back to doing something you don't want to do. Why? I don't like to run, so I don't. Ever. Forcing yourself to the gym to do something you hate to do will make it seem like you have even less time than you really do. Funny how you find time to watch "Game of Thrones", check Facebook or find time to complain about not having time. Do something you actually want to do like hiking, biking, swimming, golf, tennis or anything active that's enjoyable. You'll find time for that.

Third and last - you don't always have to work out for an hour. Do a half hour blast, split your runs up, quick ride on the bike, mobility/Trigger Point session - anything is more effective than sitting on your ass especially if that's what you have to do for your day job. 

Move more, get out, and stay active.

CW

You Want Me to Feel What – Where?!

For most of my training career I have lifted by myself due to a busy life schedule leading to a haphazard training schedule. Recently, I have been lucky enough to begin training with an experienced lifter – and a friend. Entering this new relationship was exciting. I now had access to a trustworthy spot and set of eyes, as well as a lift off whenever I needed it – dreams do come true.

Being solo lifters a majority of the time, we both came in with a high sense of self-regulation as well as the sense that for the most part, we could take care of ourselves. As a creature of habit, I would find myself asking my partner-in-crime “Where’d you feel that?” To my disbelief we usually disagreed, and our foundations of activation as well as cueing were very different.

For example, when completing a lift such as the deadlift, the typical person is thinking about getting this bar up at any cost when at the bottom of the bar – what happens in the middle doesn’t much matter. This training style and belief not only can lead to injuries, but also takes away from why the exercise was prescribed in the first place.

Just now it dawns on me that my buddy is an animal, an absolute beast, a beautiful DISASTER. No one ever took the time to help him get what he truly could out of the exercise with proper cues, and he muscles through weight any way he can. His numbers are impressive, but the movement patterns and pain are not.  

I loved this because I instantly knew we had a lot we could potentially learn from each other. Different points of view are extremely refreshing because no two people will complete the same movement with the same cues as their counterpart. However, the differences in the potential benefits to each exercise and the target areas was concerning. This is a pattern I’ve seen throughout my career, people not paying attention to the exercise and just trying to complete it. No matter the reason, if compensations are sought when completing an exercise, there will be a detrimental effect on the body. That effect can come in the form of decreased athletic performance or injury. Take responsibility of each exercise and be accountable! Get the most out of those early mornings and late nights so you can boast about your awesome glutes – or whatever it is you want! It is achievable; you just have to concentrate on your body. Control the exercise, don’t let the exercise control you!

- Tim

To Roll or Not To Roll?

Most of you know that a good dynamic warm up, foam rolling and some light stretching are beneficial before and after exercising.You all have your own variations on these routines or techniques you apply to your pre/post workout regimen, which is great.However, I’ve noticed lately there are many of you who don’t have a pre or post workout regimen.I have two goals for this blog post. First, I want people that aren't doing any kind of rolling for myofascial release pre/post workout to start adding it in. Second, I would like to get people that have a routine to think outside the box and add some new techniques or focus on some new muscles groups rather than the usual suspects.

 

If you haven’t considered the benefits of rolling, here's the short version. Rolling is very much like a massage, it manipulates the tissues in and around muscles or joints to increase blood flow, increase oxygenation, increase flexibility, break-up muscle tissue (knots), and increase movement. During exercise all these tissues can get tight which is why you need to spend time before and after a workout "working out the kinks". Skipping this step subjects yourself to an increased risk of injury or limiting your ability to get better from an issue that has been a constant problem.

Many of us get stuck repeatedly rolling the same areas, which don't get me wrong isn't a bad thing. If you have a tight IT band then go ahead and roll the crap out of it, but a lot of us don't think to do anything other than the big things (IT band, quads, hamstrings, glutes). Everything is connected, a common statement that you might have heard around CPC before, and it's true. A lot of times that nagging tightness or soreness in your glute isn't coming directly from that area. You can roll the hell out of it, and it will feel better for a while, but may never go away. You need to look to other areas. Look to the lower leg for example. Our feet hit the floor first in the morning and are the last off of it at night (I didn't come up with that I stole it from somewhere). Many of us are constantly on our feet, if they aren't happy then that is going to work it's way right up the line. I want people to start thinking outside of the norm for your routines, in order to treat your ailments. You can roll virtually any muscle, and if you don't know how then ask.  

If you're looking for a more in depth look at rolling, I seriously encourage you to sign up for the Trigger Point workshop we have coming up here at CPC on Sunday, May 18th. It's open to the public, you don't have to be "in the field", and you shouldn't feel intimidated. The workshops are fun, informative and enjoyable. You'll get a lot out of it and most of all you'll probably learn how to fix some of those aches and pains.

- MS

Switch it up

Why do subscribers spend their hard earned money on one on one sessions, classes, and bootcamps? To get results, correct? So why outside of "CPC workouts" aren't you putting forth the effort you do when you're in front of a coach? The results that could be achieved by doing your part (exercising efficiently and eating healthy) are so much more reachable if you just stay on top of your game when not at CPC. We've told you all along that if you need a program to follow outside of your CPC workouts just ask! We'll make you a program and set you up with someone to help with the nutrition side too. It's what we do, so stop making excuses!

Take a bootcamp, TRX class, boxing, swimming, go out to a park, go hiking, even walk - it's better than sitting on your ass. Anything new will re-energize you and get you closer to your goal.The weather is no longer a problem, so get out there and try something new!

- CW 

You're on vacation ... That doesn't mean your training gets put on hold.

In March, I had the chance to travel south with the WNE Softball team to their spring training in Clermont, FL. Despite the much needed warm and sunny weather and the immediate switch in the brain to vacation mode, I knew there still was work to be done. Some of you may know I have a Half Ironman coming up the first weekend of May. A trip to Florida took me away from logging miles in the pool and on the bike, but I'll be honest I was looking forward to the change of pace. I would be willing to bet that when many of you vacation your workout routine gets a little lax too. Rest and relaxation are important components of our training programs! However, when on vacation don't throw all that hard work out the window by taking the week off completely. 

With April vacation just around the corner I've provided you with a few workout tips and ideas that you can take with you.

1. Pack your travel friendly TRX!

Yes! Take your TRX away with you. Vacation is the perfect time to break up the monotony of training. Take your workouts outdoors! Hang your TRX to the local playground system, palm tree, or hotel room door. You may not have one of the CPC coaches telling you what to do, but having the freedom to execute your own workout at your desired pace will be a welcomed change for a week. I was able to turn the playground behind one the practice softball field into my own personal gym. I got a few stares from the team but I got a kick ass workout in while they practiced. And the CPC coaches are here for you if you want a little guidance to take with you. 


2. Change things up!
Taking your vacation to the beach? Rent a paddle board or a kayak. Heading to the mountains? Go for a hike. Regardless of where you go there is something to do to get you out and moving. Do a quick web search and find local walking & hiking trails. While in Florida I stumbled upon a series of biking & walking trails surrounding the softball complexes the team was playing at. The website railtotrail.com is a great resource and you can find you almost any trail system in the US. They also have a free app to download for quick check when out on the trail! The South Lake trail in Minneola took me to the local lake's waterfront and beach front properties keeping me entertained during my 10 mile run.

3. Volume Down, Intensity Up.

You are on vacation after all, so bring the time spent working out down, BUT you still want to get a quality workout in. The intensity you work at has to be high. That means: your heart rate has to creep into that "unpleasant" range for awhile after a quality warm up. For example get a quick, but intense, 20min TRX or body weight workout in and then hit the beach or the pool with the family. This is the workout I created for my playground workout. Keep in mind I needed to get some miles in this day too so modify as you see fit!



4. Rest & Recovery
As important as keeping up with your workout routine is, rest and recovery is just as important! Don't take this too literally, but a day off is just as good for the body as it is for the mind. Kick back and enjoy a day of sleeping in and laziness. If you get a chance treat yourself to a massage, some time in the hot tub, and of course a tasty adult beverage or two. 

Cookies? Yes, cookies.

Yes! We sell cookies. Get over it!

We made the decision to bring in the full line of Liz Lovely cookies to CPC. Bringing this product line into CPC has raised a few eyebrows, and questions, so I'm going to try to address some of the concerns and inform everyone about our decision.

The cookies have been well received (particularly by yours truly), but there have been a couple of skeptics. We've heard things like, "OMG! that's a lot of calories!" or "Whoa, do you know how much sugar is in this?". The short answer: YEAH, I do. IT'S. A. COOKIE! Cookies are supposed to have sugar, otherwise it wouldn't be a sweet and delicious TREAT!  The fact is that these cookies are meant to be just that - a treat. All cookies, brownies, cakes, cupcakes, ice cream, etc. are meant to be consumed occasionally.   

For the record, the whole staff at CPC eats cookies. True story. And we all love the Liz Lovely cookies. We all love them but we don't have them everyday. We recognize that they are not a 'health' food and shouldn't be eaten regularly or in excess. Too much of anything can be bad for you. Avocados are delicious - and great for you! - but eat them 24/7 and let me know how you feel.  So have a cookie once-in-a-while.

Speaking of 'health'.  These cookies are not a health food by definition, but they are gluten free, dairy free, egg free, kosher, non-gmo, and vegan. All great stuff! To make a couple of comparisons: the sugar and calorie contents of the Liz Lovely cookies are right on par with some "100 calorie cookie/snack packs" that are out there and if we're being honest ... most people don't have just one pack.  The big difference between those packs and the Liz Lovely cookies? The ingredient list on the Liz Lovely cookies is half the size and we can pronounce the whole ingredient list.  Whether it's a cookie, or a salad, we want to choose something that is wholesome, minimally processed, high quality, and doesn't contain things you can't read. I don't know about you, but my health, and the health of my family, is more important than getting caught up in the sensationalized propaganda of calorie counting. Be concerned with where the calories come from rather than how many there are. 

One last thing: I know many endurance athletes who have a problem with eating before exercise and getting an upset stomach.  I encourage you to try a cookie, or half a cookie, as a pre-workout meal.  Just like the Garuka Bars, the Liz Lovely cookies have those sugars that can help fuel you but also keep you from having stomach issues.  Give them a shot.  

CPC is here to try to give you as much good information and products as possible to help you make good choices. We gave you the information. Now it's up to you to do what you will with it.  

- Mike