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

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

You Do You

“Your biggest challenge isn't someone else; it's the ache in your lungs, the burning in your legs, and the voice inside you that yells, "Can't" But you don't listen, you push harder. You hear the voice whisper "Can," and you discover that the person you thought you were is no match for the one you are.” -Unknown

One of the biggest factors that can interrupt fitness or life, in general, is competition. A lot of the times it is drilled into people’s minds that they need to be better than the person they are up against. While competition is a dynamic aspect to life, it can backfire. Competition can shy people away from even getting into a gym because the competition seems too intimidating. Be open to failure, not closed to trying. On the contrary, competition can push someone to injury by trying to keep up with the guy next to them. Be motivated, not presumptuous. Instead of always challenging yourself against someone else, focus on the competition within yourself. Focus on being better than who you were yesterday. Not just physically, but mentally. Challenge your body, your mind, your character. Fitness is a very personal thing, so it should be treated accordingly. Everyone has a different body, goal, expectation, or training style. The distraction of others can cause us to lose what we stand for or believe in. We begin only to see ourselves in comparison to others around us. Let others be that motivation and push, but never your reason for thinking you “can or can’t” do something. Be faster, be stronger, work harder, eat healthier than YOU did yesterday. 

Everyone is after a different goal; instead of trying to chase someone else’s go out and achieve your own.

- Amber

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

They’re Deadly for a Reason

I do not consider myself a particularly religious person but I would say that I am spiritual one. Understanding the difference between the two may be difficult for some but not all. There is one overwhelming aspect of religion that I grew up with and has carried with me for all my adult years. The Seven Deadly Sins. Greed, Gluttony, Wrath, Sloth, Pride, Lust and Envy. I truly believe that constant self reflection is necessary to not fall victim to any of these fatal flaws - yes they're fatal.

I want to reflect on Envy for just a moment. What is it to be envious and what is it to be jealous? I'm not saying I'm dead on, but it's my blog post so tough shit. This is the way I look at it. In my opinion, it’s not bad to be jealous. It’s not healthy to allow it to consume you but it is not good be complacent and let life pass you by. To me jealous means I care, it reminds me to push and to live everyday with my very best self forward. It's the fear that a worthy competitor will take the next stride in front of me, my lifting partner will get one more rep, or a colleague will get published before I do. To be jealous is to look at someone and WANT what they have but you COULD have it. You just weren't willing to sacrifice and go through pain to get it. It wasn't important enough for you to be uncomfortable. Do be jealous might mean you let yourself settle and accept your current situation because quite frankly you didn't give a fuck. So, what is it like to be envious?

Envy is all consuming. Envy will paralyze you with negative thoughts. Envy is to look at another person and be CONSUMED with jealousy that they are more *blank* or that they have more *blank* than you. They may have better cheek bones or thicker hair and that makes you envious of their beauty. They may have been born into a wealthy lineage or had a trust fund and you didn't. They have a genius level IQ or are the height you wish you were. Envy is to not just want but covet something that you have ZERO ability to change. The thoughts running through your mind no matter how hard you push, how badly you want something, and what you're willing to sacrifice can change that fact. THAT is envy! It is an ugly, all consuming and life altering state of mind. Be careful my friends - this is a question you may have to ask yourself more than you want to admit. "Am I jealous or?.. Oh shit! I'm envious!" Scary realization but not a dead end. We are are all blessed with amazing qualities and making sure we are thankful for our true character and what makes us beautiful is to be happy with yourself. 

I am a competitive son of a bitch and I need to reflect on that daily. As I said, I am not a religious man but I have my outlet to "pray". I have the place in MY life where I can connect inside my own head and be at peace with me.

To quote one of my favorite artists: "This is my church / This is where I heal my hurts / It’s a natural grace / Of watching young life change / It's in minor keys / Solutions and remedies / Enemies becoming friends / When bitterness ends / This is my church." He was speaking about the recording studio. I am speaking of CPC. It's not just a place of business or where I see my friends - It’s my outlet. It’s where I find MY peace. 

The realization is that we are surrounded by temptations daily that will pull us in towards those seven deadly sins. Being in touch with who you are and remain damn proud of the beautiful things you contribute to everyone else's lives will help keep you away from at least one... 

~Sully

Make The Time

Hope everyone enjoyed their Thanksgiving and some good eats!  It's here: we’ve finally reached the holiday season. With Thanksgiving now over, we begin that non-stop, hectic "race" to Christmas. As we get into this crazy time of year our schedules can get a bit overwhelming, but that is NO excuse to miss workouts and eat like crap. This is the time of year where so many people drop off with their exercise programs and diets. WHY?! Why give up all the results you’ve EARNED? Whether you’ve been working towards your goals for a few weeks, months, or even years - this isn't a time to use lack of time as an excuse to throw all of that out the door. 

Don’t let the holiday season be an excuse! That's lazy. A workout only requires around one hour a day. There are 24 hours in a day which adds up to 168 hours a week. There’s simply NO excuse as to why you can’t take 3-5 of those 168 hours a week to get in a workout. You'll thank yourself for doing it. 

Need additional motivation? Come and talk with me. We'll get you set up. 

- SW 

Last Minute Advice - Spartan Race, VT

As many of you know, this weekend is the Spartan Beast at Killington, VT.  Some words of advice from someone who has done it before.  This isn’t the Tough Mudder x 2 or the Rugged Maniac x; this race is in its own category.  It will be more difficult than you anticipated but it will be far more rewarding when you finish!

1. Don’t rely on water on the course.  Spartan Race is notorious for inflating the amount of water available, number of stations, and locations.  Make sure you have your own source i.e. Camelbak, hydration bladder.  Definitely refill at the water stations along the way.

2. Have electrolytes on you and enough nutrition to keep you going for 8-10 hours.  Know your strategy in advance.  I can’t tell you your exact strategy.  If you don’t already know it and haven’t trained with it then you are in for a long day! Make sure your electrolytes are in a waterproof container NOT a ziplock bag!

3. Set a recurring alarm on your watch to remind you when it’s time to eat/drink.  Eat and drink even if you are not hungry or don’t feel well! This is essential.

4. WALK the steep hills!  Don’t be a hero and shred your legs on the steeps.  You can walk as fast as you can run on those sections so preserve your energy and your legs.  You will be climbing ALL day.  

5. Don’t trust the mile markers on the course.  They are purposely inaccurate to mess with your head.

6. You will have to swim at least twice in the race.  Blow into your hydration bladder tube then turn the valve off before entering the water obstacles in the festival area.  This will turn your bladder into a life preserver.   

7. Don’t watch the clock.  Trust me it will fuck with your head.  If you look at your watch and see that you have only traveled 1.5 miles and you are an hour into the race, thoughts like “at this pace we will be done at midnight” will creep into your head and wear on you.  Trust that there will be just as many downhill sections as uphill where you will have the opportunity to make up time.  

8. Keep moving forward.  You will be exhausted.  Keep moving towards the finish line.  Walk when you need to but KEEP MOVING FORWARD*
(*exception to above is on the sandbag and bucket carries.  Rest if you need to on those.  Create a strategy based on how you feel at that time. For example 20 steps, rest 10 sec then repeat)

9. Watch the trail markers.  It is easy to get lost on Killington especially on the single track sections.  The last thing you need is to backtrack miles to get back on course.

10. Help others on the course where needed. If you see someone who is struggling, give them some encouragement.  At some point you might need the same.

11. Don’t forget to have FUN.  I can promise you at some point on the course you will think to yourself - “THIS KINDA SUCKS!”  Don’t forget to enjoy the mountain and the experience.  

Last but not least - DFQ!