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

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

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

#SheBelieves

It takes a lot for a team to win a championship game at any level, never mind the World Cup. This past Sunday the U.S. Women’s National Team didn’t just show up to play, they showed up to dominate. Aside from Lloyd’s hat trick making history, it says a lot to take a shot from midfield (and make it) as Lloyd did. In my opinion, talent isn’t what got the US 3 goals in the first 16 minutes of the game. That’s the result of heart and hustle. That’s the result of the desire that had been caged up for years spilling out. If a team sparks that kind of unity and focus the USWNT showed, anything is possible. The USWNT isn’t just made up of 23 individuals. It is made up of an unspoken agreement that every one of those 23 has each others back. The amount of field awareness, uniformity, confidence, and skill that has generated over the years throughout this program, and many other female programs, is undeniable. Women’s sports have prospered more than most would believe, and this is a great showing of that. Being a collegiate athlete, I have found myself in similar situations (clearly I’m no Tobin Heath or playing in the World Cup, but a girl can dream). I have seen what is needed for a team to connect. Throughout my years of playing on multiple teams, it has become easier and easier to identify the dynamics of a team. I was opened up to what was real and what was forced. Chemistry and togetherness are not always an easy or even achievable thing when dealing with some odd number of girls. But it is necessary. It takes a lot of sacrifice and selflessness, with a big dose of good old fashion ass kicking competition. Just as I believe any of the players from USWNT would attest to, winning is much more than a score. It knows that all of those hard days of practice and preparation have paid off. The degree of dedication, commitment, and passion may be different, but the dynamic is the same. 

It is all the little things in between that create a victory; looking out for your teammates before yourself, applying your coaches constructive criticism instead of shaking your head at it, and putting in that extra time even when you’d love to Netflix binge like a normal human. The list could be endless.  I believe it was their teamwork, attention to the little things, and their craving to prove themselves that got the USWNT where they are today. They dominated because they believed in each other. The amount of progress and growth of the game in its entirety is something that I feel is only going to continue to grow. Not just in professional soccer, but in all women’s sports. Their camaraderie and teamwork could be applied to just about anywhere.

Amber

Train Hard. Train Smart. Stay Healthy.

I was asked the question earlier this week if I’ve every experienced a serious injury; one that has ever derailed my training and forced me to take a step back. I answered truthfully with, “Only once.” The follow-up question as you might imagine was,  “How?” After several seconds of consideration, I shrugged my shoulders and said, “Because I train smart, listen to my body, and try not hard to prevent others from influencing me.”

Train Smart: Progression, specificity, and REST are three of the most important areas of training that get lost in the day to day of working out. YouTube videos of crazy ridiculous exercises and what you’re buddy did in his or her workout yesterday often dictates where your training takes you. A well designed weekly, monthly, or for some a yearlong training program that is laid out to PROGRESS your fitness is a far smarter way to approach train. The risk of injury and overtraining are significantly reduced because there is a plan in place. I’ll also add the means by which you train are SPECIFIC to your goals. To simplify, why train like a football player when you’re goal is to run a 10K or half marathon. 

With progression, specificity applied to your workouts, rest becomes the next key component to be mindful of. Let me be very clear. Read this slow so it sinks in. REST DAYS ARE JUST AS IMPORTANT AS HEAVY TRAINING DAYS. Without physical and mental rest, your body will not make the gains you are so desperately seeking. I’m not talking about taking a week off and jumping right back in. I’m talking about building in 1-2 days a week of rest to your weekly routine. I’ve said this before and I’ll say it again there are always exceptions to the rule but taking 1-2 days off a week and making the most out of your remaining training days will do more for you than you think.

Listen to your Body: How many times have you fought through a pull or an ache or a feeling of sluggishness that led to something more? I did and that is what put me on the sideline when training for my second attempt at a marathon a million years ago. I failed to have a properly designed program in place to progress my mileage. I failed to take the time to address mobility and core strength. My IT band tightened up to the point I could barely walk. The one thing I did right was pull out of the race after weeks of training in the pool. I listened to my body and made the decision that those 26.2 miles weren’t, in the long run, that important to me.

Listening to your body isn’t that hard. You know if you’re in pain. You know if you can’t give 100% and exercise modifications are being all too common place. The hard part about listening to your body is coming to terms with stepping back and saying, “Not today.” AND…being okay with it. Really, okay with it.

Avoid Peer Pressure: Just Say No should really be the title of this section because that is exactly what you have to do. Don’t get me wrong there is a time and place for peer pressure. Friendly competition is great and a way to help push you to your limit. If you know you can handle that extra push why not step up to the challenge? There are times however when allowing the pressure to get to you is more detrimental than helpful. No, you do not have to go ride 150 miles just because your friends did last weekend of. No, you do not have to put your feet past the anchor point on a TRX Mid Row just because someone next to you is. If your form is total crap and you can’t hold your core tight, backup, you haven’t earned that progression. No, you don’t have to come to class for fear the rest of the class might heckle you even though you’re dog-tired and need to sleep. There will be more classes and more opportunities to go toe to toe with friends in class. Check your ego at the door and make the smart decision.

There are plenty of ways to train and I’m not saying one way is better than another but if you want to remain healthy, stay on track with your training goals, and even do something that might seem a little out of your reach you have to follow the advice above. The easy part is that it is all about you and no one else. The hard part is that it really does all comes down to you and your ability to follow through. 

Train Hard. Train Smart. Stay Healthy!

SK

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

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

The Tortoise and the Hare: Speed of Movement

Speed of movement through an exercise is very important. It is easy to rush through a workout and not focus on key points of an exercise, but you won’t be getting out as much as you should for the time and effort you put in. Different types of exercises and training styles will have different goals, and different requirements for each movement. For the purpose of this topic, we are talking about general movements and not a power/speed development movement.

With most movements, there is a starting position, a midway point, and a return to the starting position. For example, with a squat you start in an upright position, squat down to hopefully somewhere near having a parallel femur, and return to the upright position. It is very common to see people drop to the bottom of the squat, abruptly stop and struggle to return to their upright position. I’m going to urge my quick squatters to slow it down, and here is why:

1. Speed of movement is often a compensation for stability. People may have a difficult time finding muscular stability, so the speed of movement is increased to compensate. What on earth is being used for stability you ask? Passive restraints such as ligaments and joint capsules as well as faulty bony alignments. You don’t have to be a doctor to know that doesn’t sound good. This leads to a misconception that you are training the muscle properly and a BIG increase in the risk for injury. THAT IS A BIG PROBLEM!
2. As if that wasn’t enough, you are missing out on the best part of the exercise. Someone may argue that regardless of the manner in which you descend, you are using muscle to stand back up. Although there are great benefits to that portion of the exercise, controlling the decent can be very beneficial. Controlling the downward portion of this exercise is an eccentric movement, and requires eccentric contractions at major muscles groups. Eccentric movements are a major part of how we properly move as humans, but also have been proven to have greater strength gains and demonstrate greater power outputs than their concentric counterparts. SUMMARY: YOU ARE SKIPPING THE MOST BENEFICIAL PART OF THE EXERCISE. Hey, its okay I go to the movies just to watch the previews, too.

This concept applies to many different movements. Not worrying about the speed of movement can lead to increased risk of injury and a lapse in receiving a true training effect. Slow your roll, take control of your movements, and reap the true benefits that you are working for.

-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