Mission Over Margin

This year was a challenging year as an operator. CPC went through many changes, a lot of growth, increased expectations and we certainly had our challenges. In no way, shape or form am I complaining about the last twelve months, but rather I am happy to reflect upon how much I learned. Every day. I think that way we handle or react to any situation is all about perception. If enter into something (situation, task, job or challenge) with a negative outlook then it will, in fact, turn out negative because it’s all you will see. If you enter it with the willingness to make it awesome and learn – you’ll do just that and win! I will not for a single second pretend that every time I conduct a session, program, meeting or phone call I am bringing a smile and the very best I could, I am human after all. I don’t LOOK for the negative, but there are times I get dragged down. However, I do think about what I can do to excel and be better the next time around. 

I carried that perspective with me this fall which was a wild ride! To say that a lot went on is a hell of an understatement. For those that are unfamiliar, we have built an amazing relationship with Western New England University over the last few years. We began handling the Strength & Conditioning for all nineteen Varsity athletic programs in the fall of 2014. The signing of this contract tripled the number of subscribers/athletes we were responsible for programming overnight. An undertaking of this magnitude was something all of us were incredibly excited about and learned a LOT from both scientifically and logistically over the last sixteen months.

The success of this relationship brought about the launch of a subsidiary brand under the CPC umbrella: CPC-EDGE. Last year marked the start of operating two businesses and the onboarding of more talent to make our dream a reality. But with the departure of our Director of Strength & Conditioning this summer, we were in a scramble and needed to make some adjustments. The subscribers that coach with us were unbelievably accommodating. The CPC staff never blinked an eye and took on whatever they were asked to do to keep this engine running. The fall of 2015 was the busiest I have ever been in my life and it was fantastic! From August 16 through December 12 I approached each day as if it were a game. I could get beat or I could make adjustments from what I learned to make it great and to win but never did I think about not stepping up. I only had three days off in those seventeen weeks and coached about 10,000 people but it was an awesome experience! I'm living the dream I had in college and would not dare to complain now that I’m doing it - so what's not to love!? 

So why did I name this blog Mission over Margin? Five years ago, CPC started from an idea in my brain into the business that it is. It started because I always believed that you could do it (make a living it fitness) with integrity and have people make informed choices and not spend money because they have to. At CPC no one is forced into a contract. You don't have to stay with a particular coach or come at certain days and times. It's all about what you want. Your coach should never hoard information from you but rather spend your session educating you and making YOU better. I believed you could have a group of professionals that work together every day to make each other better through support, training, encouragement and respect. Succeeding together and never back stabbing and under cutting one another. By creating this, the institution itself would foster an environment of learning and betterment and attract only those that are career oriented professionals in the field with a desire to be better. Complacency has no place in our sessions, our attitude or our programming. To maintain all of this as a startup has been HARD. This has been tough to manage, tough to budget and tough to stay on course. But we did. We stayed true to our mission no matter how hard the day, week, month or quarter - we accepted the challenges, rose above them and created solutions. I am proud to say that at no point have we made a single decision that compromised the integrity of our mission and NEVER in order to make a buck. Profits are important but the certainly aren’t everything.

As an example I, have been asked many times over the years what our Holidays card process is like? Is it expensive, time consuming or necessary? Do we really have to fill out each one or can we digitally sign a message and send them out? WHY? That’s not why they were started. In 2006 I started sending all my clients a holiday thank you card. Sending a hand written message and a thank you to allow you to know that your choice to work with me as your coach is appreciated and I am genuinely thankful for that. There IS a lot of time that goes into the creation of that card. Printing, mailing, addressing, etc. but it’s who we are because it’s not about checking off a box on my list of shit to do. It’s about taking a few moments to allow each person to know they impacted me this year. To let them know that this is a career for me and I love what I do. I take no client, no session and no day for granted and the moment you do you’re going to look around you and be alone. That’s why the Holiday card process is as much on an undertaking as it is and no matter how big we get it will remain that same, true to our mission.

We bring the best product we know how to our subscribers and allow them to make an informed decision to come back, refer a friend or add more to their plate. In five years we built a brand. CPC is its own "thing". Those that subscribe and have experienced CPC know what I mean. Those that follow us on social know what I mean. Those that hate on us know what I mean. We are a major player in the fitness world because we chose Mission over Margin. It's our fucking mission statement. 

-- GS

A Look Ahead

I know it’s hard to grasp because it doesn’t seem to have been a year, but 2015 is now behind us.  It went quick, yes, but I’m not here to reflect on the last 52 weeks but rather look forward to the upcoming 365 days.  

It’s hard to think too that the next 8,760 hours brings us into the 5th anniversary of CPC being in operation.  Having been here since the beginning, I can whole heartedly say that it’s been an adventure, honor, a privilege, a rollercoaster, a struggle, a rewarding experience and among many other things it has been an evolution.  We’ve taken this place from four people in a battered busted up building to what you have all come to know and love, now with a staff of 11+.  The evolution continues into another 525,600 minutes (give or take).  Let me shed some light into where we plan to go in 2016!  Curious?  Take the next 31,536,000 seconds to see for yourself.  

Staff
As with any business, our staff is constantly growing, changing, adapting, and evolving.  The start of next year will see the absence of 4 of our team members, all of which will be working towards and pursuing the completion of their higher educational journey.  With any luck, CPC will be fortunate enough to get most of them back in the summer.  Good luck and best wishes to the 4 of you, I know you will all do great.  
With the absence of some may come the addition of others.  As we move forward, there will be a need for help, some at 18 Maple Ct but also some behind the scenes that most of you don’t come in contact with.  At any rate, if you see new faces, please welcome them and make them feel at home just like you have with the other additions to our team.

Classes/Schedule
As you all know by now, our class content is always changing and evolving, this is due to a few things.
1. We don’t want you to get bored with it
2. We don’t want to get bored with it
3. It makes sense! To keep you progressing, moving forward, and evolving with your fitness goals, we need to vary the content of what we offer.  Our “classes” are more of a program and with every program, you need some change, variety, and progressions to get better and see results.  

Be ready for some fun, exciting, and new changes to the schedule for 2016!

Programming
In addition to our regular class schedule, CPC will be adding various “Programs” to the schedule for the year.  What’s the between a program and the regular schedule you say?  Let me tell you.  Programs will be specific, separate, and specialized classes that will work with a specific group or towards a specific goal for a specified period.  For example, in the past we have run out EAT program, Endurance Athlete Training program, which is geared towards endurance athletes on their off-season, it incorporates certain classes at certain times on certain days for a certain number of weeks.  We also have a Ski program running and will have a TRX Camps program coming up as well as many other over the next year.  Stay tuned.

Outings
You’ve gotten a taste of the CPC Subscriber Outings already with our kick ass visit to The Adventure Park in Storrs, but get ready for more!  First off in the new year, we have indoor rock climbing at Central Rock Gym in Hadley. Hopefully, you’ll be able to join us….if not, fear not!  Over the winter we may have a snow-shoe excursion coming your way, some rafting once the weather allows, zip-lining, who knows?  Keep an eye and an ear out for whats coming up every couple months.

Sarah Kelly
Adding yet another tool to her repertoire, SK recently completed the (lengthy) required course work to become an IRONMAN Certified Coach.  A big congrats to SK for all the time and hard work she put into it!  
What that means for you!  Well, you now have a certified professional and accomplished triathlete/IRONMAN (IRONWOMAN) to help you with your triathlon goals.  Much more information to come so keep in touch, but any initial questions, please see or contact Sarah.  

EDGE
Western New England University continues to be the focus of the CPC/EDGE programming and has seen much success since our relationship started.  As with everything this relationship continues to grow and evolve hopefully bringing with it many successes for the WNEU Athletics program.
EDGE also continues it’s relationship with American International College and working with some of their athletic teams.
Keep an eye out for EDGE making its presence know in other area sports team and athletic programs.  
2016 is going to be jam packed!  We have a lot coming your way, and we know that you will love it!  Constantly evolving is what keeps us ahead of the game and bringing you the best in the area!  Some have doubted our methodology, but you know what?  You all have stuck with us, reaped the benefits, believed in us and for that we are truly grateful!  To everyone else - It works, so screw you!  Here’s to a kick-ass 2016 done the CPC way!

-- MS

How Do You Top An Incredible Year? You Don't.

How do you follow up a year like 2014? A year in which I lost a job but got an even better one. Qualified for the IRONMAN World Championships, trained for and completed my first IRONMAN at the World Championships in Kailua-Kona. A year that gave me the lowest of lows and the highest of highs. You don't try. You just do. I can say that on paper 2015 may look a little anticlimactic in comparison, but it feels just as rewarding.

My goal for the year was professional growth. While I wasn't the newest addition to the CPC Team, I felt like I had to earn my keep. I took on whatever projects that were given to me. Some worked. Some didn't. Some just need more time to develop. I taught classes. For awhile there it seemed as if my name was on the schedule every other class, which is a lot when the expectation is to bring originality and enthusiasm to each. Every new person to walk through the door looking for personal training became my client. A handful have moved on for various reasons and in some way, I can't help but think I didn't do my job well enough to make them stay. However, the majority have stuck with me and achieved a significant amount of success within the last 12 months. 

Establishing myself in the walls of 18 Maple Court wasn't necessarily hard, but it took time. I learned very quickly that the lifestyle I once had before joining the Team at CPC was never going to be the same. As a collegiate coach, I made my schedule. I practiced when I wanted. I established my recruiting calendars. I worked out when it was convenient for me. I worked on an academic calendar and looked forward to Fall Recess, Winter Break, Spring Break, and, of course, SUMMER! I can probably count the number of days that I took off this year or wasn't planning and programming on two hands. The hours in which I once had to train was now being used to train others. The luxury I had to once walk lazily my dog in the morning was replaced with a 30 minute power walk thinking about how much time it would take me to navigate the 5 fire hydrants, 2 nasty dogs on the corner, the park with all of the squirrels, and one semi-well behaved Lab to be back in time for my next client. 

I've quickly learned that time in this profession is money. It is either directly billable or an investment that you make on yourself for later. One of the many things that I love the most about working at CPC is the expectation always to be better and to learn more. Mediocrity has no place inside the literal and expanding figurative walls that make up CPC. Education is paramount. I attended a Functional Movement System (FMS) course in Boston with Mike. I took the newly released TRX Functional Training Course. As a team, we attended the TRX Trainer Summit in Baltimore. And if on top of taking over group programming and a steady client load I decided it was time to pursue a certification to be a recognized Triathlon Coach. In August, I pre-registered for the online IRONMAN Coaching Certification. On September 9, I logged into the program for the first time and started the 90 day clock to completion. It was an intensive 11 module (think chapters) course that required more attention and detail than anything that I have done since college. I was a student again. I would grab a few hours of free time during the week to work on each module but the majority of my weekends from September to Thanksgiving were spent in front of the computer learning, relearning, and enjoying all fifty-one hours spent preparing to take the online and written exams. Add in another three hours to take the online multiple choice exam and another thirteen hours spent painstakingly answering questions about athlete-centered program design. The investment upfront was well worth the time and financial commitment on my end. The weight that lifted when I learned I had passed was significant but short-lived. The wheels are always spinning and putting my certification into action is what 2016 is all about.

Personally, this year was not about training and racing. There was no way for me to follow up 2014 and establish myself in a new job. I did train, and I did compete, but only twice. I completed my first stand alone marathon in May at the Vermont City Marathon in Burlington. I needed to make sure that I could do one without having to swim and bike before hand. I also took on the Sea2Summit Triathlon. A self-supported 1.2 mile swim, 90-92 mile bike, and to close out a "run" to the top of Mount Washington via the Tuckerman's Ravine trail. It wasn't an IRONMAN, but the adventure and the challenge was there. The self-imposed pressure to perform was gone. Honestly, I was more concerned about getting lost and dying on the mountain. As always once the gun goes off the fears and concerns go away, and it's go-time. Every part of the day was perfect...except for a slight bottle exchange error on my part at mile 75. Sometimes when you're lucky enough to have an almost perfect day you have a perfect finish making it to the top as the first female. No, it wasn't Kona but summiting Mount Washington in just over two hours after having been in Maine that morning makes for a pretty amazing experience. 

So what has 2015 taught me? 
When you think there is not enough time to train - there is! 
At some point, I will have to cut back on my coffee consumption.
Rest & mental health days are important. Take more of them.
Modesty has no place in this business. Sell yourself. (I'm still working on this.)
Know what you're good at and capitalize on it. 
I love my job and feel lucky to be part of such an incredible team.
Life will never be what it once was, and that's okay. 

-- SK

Doctor Doctor

2015 has been a very exciting year. I have finished my didactic criteria towards earning my Doctorate in physical therapy. I am very fortunate to be in a position to achieve this degree and it is something I have worked very hard towards achieving. My path didn’t always involve getting my doctorate, and if you talked to 18-year-old Tim, who knew it all, I wouldn’t have gone about it the same way. Regardless, I am in a position I am very happy with, and that is possible because I always took the time to reflect on small life events and large life events. The end of the year is typically a time for reflection so let’s take a look at things that may require reflection.

How did you do? Yikes! That may be the definition of vague – but it is vague on purpose. This statement can apply to a lot of different scenarios. How did you do in that plank? Did you use the right muscles? What about that squat you performed on Monday – how did you do? How did you do as a family member? How did you do in taking responsibility for that mistake you made? Knowledge is power – if you know how you are supposed to move – make an assessment. How did you do?

Did you meet your goals? Goals can be established to address anything! Did you meet your goal of completing one muscle up? Did you hit a new PR for a lift or a run? Did you get something done professionally that you have been striving for? Setting goals are important because they keep you on track and remind you what is important to you.

Are you consistently doing something that helps you strive towards your goal? This item is extremely important because we often fall off track in regards to our goals. Very frequently life takes over and things we want to accomplish get put on the back burner and eventually forgotten. This is understandable and completely okay – but if you want to minimize the detriment experienced during those times and make strides towards your goal, do something. That something can be small but keep you on track and keep you thinking about it. 

Are you working on your weaknesses? This item can also apply to fitness and life. If you are strong and consistently work on your strength but never your mobility you increase the risk that you may get injured. Also, if you want to be well rounded physically but only work on your strength but never your cardiovascular endurance are you striving towards your goals? Are you exercising/eating/resting properly? All of those components are so important to keep your body healthy. 

Are you happy? Whoa – loaded question. I urge all of you never to put this item on the back burner. Are you happy with all of the reflections completed above? Are you happy with what you have achieved professionally? Physically? Are you working on elements that you currently aren’t as strong. People who focus on the mind – body – spirit triad that Springfield College has adopted and preaches tend to have great success in living a well-rounded life when done properly. Relaxation is a buzz word that jumps into my head. It is very easy to plug in and get what you need to done but can you rest and relax just as well? 

If any of these reflections yielded responses you weren't pleased with – IT’S OKAY! THAT’S LIFE. The important thing is what are YOU going to do to change that? I was not always on the road that I am now. I had to perform a lot of personal reflections and always alter my road and my path. It wasn’t always easy – but it was always necessary. Now I can honestly say each day I’m a little happier than the last and I’m going to be a DOCTOR! I’m accomplishing something I never dreamed possible. Ask yourself those tough questions this holiday season and let’s get after it in 2016. Everyone can achieve their goals if they put effort into it and grind. The best thing? We are all here to help you grind when you need a boost – that’s why we have this community. Everyone deserves to be the “doctor” of their life – and achieve what they want. Let’s get it and crush 2016!

-- TM

Maximizing Our Potential

Think about this - Can you maximize your potential to feel and look your best at the gym or fitness center where you are currently a member (if it's not CPC)?  How many of you workout at the same gym that your friends do?  Don't get me wrong, I'm no professional at comparing one gym to another. But I do know one thing, I wish I would have chosen a smaller, local gym right out of the gate fifteen years ago rather than a commercialized, "big box" gym now that I am a professional in the fitness, health, and wellness industry.  

Now, I want you to think about this - would you choose "local, organic and specialized" or "commercial and processed?" You would choose local, organic and specialized as you know, (and it has been proven) that it's better for you, wouldn't you?  Apply that to the gym/center that you carefully chose as your oasis to de-stress, #EarnYourBetter, and overall look and feel your best. 

Now that I've got your attention, I want to share my professional gains in the last four months with my "local, organic and specialized gym". I now call CPC home. A place where I've learned more in the last four months about the fitness and wellness industry, the science, and its opportunities (for me) than I have in the last fifteen years as a gym member and group fitness instructor. 

I, too, started out where you are, a client or subscriber - but unlike you, I chose the "big box gym".  Sure, it was perfect for me at the time because all I wanted was the group fitness classes. I never liked the machines. I hated running on the treadmill (never understood why people like running inside, staring at a TV when you can enjoy the outdoors and fresh air), and most of all, it really bothered me that half the people there all knew each other and spent 80% of their time kibitzing - that's exactly how NOT to maximize your potential at the gym!  The funny thing is, I found myself working at a big box gym ten years later as a group fitness instructor. Why? Because it was fun - period. Flash forward July 2015 where I met Geoff at GREATHORSE. Two weeks later I was a Fitness Instructor for CPC, August 21 I taught my first class, August 30 I went through my first TRX training, by September I was scheduling my second training for TRX and in October I joined the CPC team at the TRX Summit in Baltimore.  By November, I booked my Level 1 TPI Training in Orlando, FL for January 2016 and discussed my golf fitness program idea that we will launch in early 2016.  Oh, and also added a class to the CPC schedule specifically for teachers. Yep - all that in just four months. I wish I knew about my "local, organic,  and specialized" performance center sooner - it would have saved me a lot of gas money driving back and forth to teach classes at the big box gym.

Allow this to prove to you that you chose the right team of professionals to work with to help make you your best.  In a short four months, I'm on track to being my best professionally and bringing my ideas to life thanks to the willingness and support of my leader and team. CPC is about real connections, real people who are committed to real results for their team members and their subscribers. It's about maximizing our potential.  

-- Lana

From Player to Coach

My path into the world of strength and conditioning is a bit unconventional compared to most. My path is far from straight. I started as an athlete, went to school for business, became a coach and recently discovered a passion for strength and conditioning.  When I think about why, I cannot help but think of this quote by Muhammad Ali -- “The fight is won or lost far away from witness – behind the lines, in the gym, and out there on the road, long before I dance under those lights.” 

For me, it is all about the process, not just the result. There’s no better feeling than working your ass off to get the result you want and being satisfied with your effort. How an athlete handles being pushed to his limits in a workout or practice will tell you a lot about a person’s character before they ever step onto a field. Athletes often forget how important the process is when trying to achieve their goals; to be successful, they need to have the drive to compete day in and day out. Not only during games but in the gym and during practice. As an athlete, I knew it was up to me to put in the work. As a coach, it is my job to make sure each athlete has the opportunity to be successful while pushing them to be their best. 

A strength and conditioning coach is all of that wrapped into one. A strength and conditioning coach plays a huge part in the process and path to success. Yes improving the physical capabilities of your athletes is enormous, but the real power comes from your ability as a coach to bring a team closer together while pushing them beyond limits they ever thought possible. It is awesome to watch an athlete or a team after a workout in which they gave you everything they had to get better. What could be more gratifying than watching student-athletes reach their goals and knowing you played a part. 
Being a former athlete and a coach, I know what it takes to be successful. I can use all of the tools I learned as an athlete and coach every day as I transition more and more into the world of strength and conditioning. The fact that you can push someone to be better and make a difference is someone’s life is very gratifying. It is why I am enjoying every moment as strength and conditioning coach and looking forward to what 2016 has in store. 

-- Wiltey

Juggling It All

“There may be people who have more talent than you, but there’s no excuse for anyone to work harder than you.” - Derek Jeter

He is right. I know there are people who are more talented at what they do than me, and maybe they work harder than I do. With that said, I will do everything in my power to catch them. There are no easy ways around excuses. We all have thoughts that run through our mind steering us toward the easy way out. When you think you’re too tired, too busy, not good enough, it is how you conquer those thoughts that define your path. Mentality and perspective are key components to overall well-being and balance as a whole. When I think about school, lacrosse, and building a career, the balance of it all is a blessing. It is also often frustrating because I can not give my full time to just one. But then, that truly wouldn’t be a representation of who I am.

Each one of these factors in my life is not “juggling it all.” It is about fitting what I love into one harmonized schedule and working harder every day. Each thing is not categorized into a specific slot; one is not a sport, one is not school, one is not work. They are all a piece of me. Things I genuinely love. I want to be the best student, defender, and fitness instructor I can be. I will not be any of those things if I do not put in extra efforts to get there. Life is all about the perspective you take. We could all complain we’re too busy, that’s easy. But what if you raise that bar higher? What if you realize what you’re doing is nothing compared to the person next you? That’s how I feel every day. I always look up to achieve what the people around me are. My parents, siblings, coworkers, teammates, peers - they set the bar not me. With a lot of admiration and competitiveness, it is that inner drive that allows us to juggle what we do but never allows us to settle. You need to go above just getting by; it’s the extra time you see people put in that get them ahead of the rest.

Let’s go even further than that. We are all where we are for a reason. If you want something, you need to invest yourself. You may fail a thousand times, but every progress and lesson learned is a step forward. Balancing all of these things are anything but easy. There is no excuse for any of those people to work harder than you. It is all about perspective. Who is it going to feel more rewarding to at the end of the day? Nothing worth having is ever handed to you. I have learned this both through experience and through watching others. So if you ask me, how do I juggle it all? Simple, I don’t. Your life is what you make it.

-- Amber 

What I've Learned Along The Way

A year and a half ago, I started at CPC working primarily at Western New England University. Within that year and a half, I have grown so much as a person, a coworker, and a coach. The biggest thing I have learned while working at CPC is to be myself and never to want to stop learning. 

When I first started I held myself back a lot and questioned myself, but as time went on that shit got old, and it was tiring not being yourself. When I let my true personality out, trusted myself and opened up with my coworkers and athletes, that's when the real coach inside me came out. I learned when you start to question yourself; others will start to question you too. When you come out of the gate with energy and passion, that's when your athletes know they can trust you. Who doesn't trust someone that isn't passionate about what they do right? So, the more confident I got in my coaching and myself my relationship with my athletes and coworkers grew to a bond that is going to be hard to let go of when I eave for my internship at Notre Dame. When I go there, though, I am going to bring a very large piece of CPC at all times. I'm going to go there and be myself and be the coach I know I can be. I'm never going to want to stop learning, and I'm going to be excited to be able to bring some stuff back to WNEU next fall. 

Don't worry, I promise I'm coming back because Geoff legitimately made me pinky promise! Overall, I might learn some new things there at the big ND, but truly what I've learned so far (just within a year and a half at CPC) I think I'm going to teach them a year or two also! Thank you to all my athletes, everyone at CPC, and Geoff for everything. I wouldn't be who I am or where I am today without you all! I will miss you.

-- Madi 

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

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

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

#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

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

Health is a Continuum

Soooo  … some of you may have picked up on the fact that my schedule has been kind of insane lately. I knew this craziness coming. I’m one of the luckys ones in that I get to do something I love day in and day out so it's all good. This is NOT a complaint. My average workday has been 13.5 hours for the last 3 weeks. No, I don't mean that I'm at work for 13.5 hours doing bullshit or emailing meme's between my friends. I'm out hustling and it's fucking awesome! Of course when that’s done there is the tracking of everything before the day starts, after it ends, making phone calls when driving, and connecting with other CPC staff on the fly. All in all, my life is nuts and I wouldn't trade it for anything. But even when you’re doing something you love there are risks involved. You need to be sure you’re not losing sight of the big picture and that you’re taking care of yourself. The last being the most important.

I promised myself that I was going to be kind to ME this fall and not constantly place ME last. In order to do that, I knew I needed to do a few things differently. First, I'm saying "no" a lot more than I ever have. I like it when people are happy and I love to give so it's really hard for me to say “no” and not help someone out or not be a part of things. However, I am good to no one if I'm tired and worthless. We all need to stay efficient!  

Second, I personally hired my friend and colleague Tim to write an exercise plan for me. When my schedule gets insane I want to do what I am good at. I will stick with the lifts and movement patterns that are comfortable for me and not work too much on imbalances or weakness. When I am this busy, I lose the ability to objectively evaluate myself, so why add one more thing to my plate? Tim wrote me a plan, I will meet with him one-on-one 4 times a month, and I am accountable to him. I mean, I just publicly identified him as my coach, so if I get fat or hurt it looks bad on him. I can't do that to Captain Glutes - he works too hard for that.

The last piece is UP. You’ve all seen the small device I’m wearing on my left wrist. This thing is freaking awesome. Why? Because you can't hide! The device comes with an app for your phone and helps you get a  get a grasp on all aspects of your health - sleep, food, and exercise. Tracking food has been an eye opener. I am a person who tends not to eat when I get busy. This app has a detailed food log which doesn't just count calories it gives you a "food score". On a scale of 1-10 it rates how healthy the foods you are consuming are, gives your day an overall food score, and provides you with relative tips. Let’s take yesterday.  I got a push notification telling me that my average fiber intake over the last three days has been down. And asked “Do I want to commit to bringing my daily average back up to the recommended 38 grams?" Fuck yeah I do! Drink your green smoothie and treat your immune system properly Sullivan! Second, It tracks my daily movement. UP tracks my daily steps and relative intensity of activity for the day. I know what times of the day I am most idle and I can set alarms to go off when I have been sitting for longer than an hour straight. Finally, it tracks my sleep. Yeah … a huge amount of work needed here. I average 6 hours and 3 minutes of sleep each night, I wake up on average twice during that time, and I do NOT sleep as heavy as I once believed! These stats have helped me to curb my eating behavior prior to bed, to not watch TV prior to bed, and adjust to less of a water intake later in the day. Trust me: it's helping.

My message to you: Health is a continuum. Understand the mission now? I value all aspects equally and I know that excelling in one area will not make up for others. I am committed to being strong, lean, agile, rested, fed, hydrated, calm, caring, attentive, and fun - just to name a few. I have never believed that information is power but rather what you do with information is power.

I'm interested to see if any of you will invest a little more and take a deeper look at your wellness.

It's been fascinating from this side of things.

~Sully

Know Your "Why"

“Why are you here?” That is the question I ask in all of my initial consultations. Most common answers include: “To lose weight”,  “To get stronger”, or “To get in better overall shape.” These are all valid answers, but what I hope every client is thinking about is why do you want those things? Why are they so important to you? Why now? Why here? I don’t expect you to share these things, but it is important for you to know.

We have some subscribers who train every day and their hobby has now become a lifestyle. All lifestyle changes are accompanied with peaks and valleys. It isn’t easy to wake up an extra two hours early every morning to bust ass through a met con or exercise mental acuity to perform a proper front squat on a strength day. Knowing why you push yourself so hard week after week is essential to getting yourself through those valleys. It also makes enjoying those peaks that much sweeter.

Isn’t it odd to think that you are supposed to enjoy a hobby? I’ll be the first to say that when I am dying on the floor after a Saturday morning Boot Camp my first reaction is to tell my boss that he is an exercise bully, but deep down I LOVE every second! I have been through multiple knee surgeries and I know how it feels to be laid up without the ability to move. After my last surgery I took charge of my health and my body and I am reaping the benefits – even on days where I DO NOT WANT TO LIFT I go in there.  I enjoy it and get it done and focus on why I am there. I do my best to leave my negativity at the door, remember where I came from, and get a good workout in.

I ask again, why are you here. What do you really want / need out of your program? Use that internal drive to motivate you, to push yourself, and to hold yourself accountable. As much as I wish I could tell you the opposite, THE WORLD DOESN’T STOP TURNING BECAUSE YOUR DAY DIDN’T GO AS PLANNED. Know your why, take control of your life, and keep KICKING ASS!!

- TM