Do Not Be Afraid To Fail

“If you don’t try at anything, you can’t fail…it takes backbone to lead the life you want.” -- Richard Yates

What does failure mean to you? Are you afraid of it, does it make you think twice about taking chances? Do you let it get you down or does it motivate you? Think of the last time you failed at something and then think about how you handled it?

Failure is, by definition is: "the lack of success in doing or achieving something; a person or thing that is not successful". Over the past couple of years, and especially this past year, I have been trying to work on how to handle failure. Not only how to manage failure, but how to tackle it and not be afraid of the outcome. Failure to me has a much different definition in life than it does in the dictionary. It has two meanings.

First, I do not agree a person who is unsuccessful is a failure; a failure is someone who doesn’t take the chance to be successful. If you are willing to dare, take the risk, and if it turns out to be unsuccessful, you are not a failure. If you try and fail; good, you either learned what not to do or are that much closer to success.

Secondly, failure is how you handle being unsuccessful. If you are unsuccessful but learned from the experience and let it motivate you, were you a failure? No. Are you a failure if being unsuccessful leads to sulking, quitting and not learning? Yes.

The most successful people in this world are often those who fail the most. Why, because they learn from their failures. They turn their failures into stepping stones to success. Let failure motivate you to be better. At the end of the day would you rather wonder what if, or know that you were unsuccessful and needed to work harder tomorrow to achieve your goals.

This goes for anything in life; sports, business, relationships, and school. Take a chance, it is worth the risk. Do not let being unsuccessful deter you from trying something new or pursuing your goals. Learn from each experience, let it teach you a lesson and move on. Do not sit around afraid of failing.

I have had to improve these qualities myself. I haven’t always been a person who was willing to take the leap and risk failure. However, I have gotten to a point in my life where I do not want to ask “what if” anymore. I have seen some of my failures turn into successes and lead me to where I am today. It has made me a better person, friend, and coach.

To subscribers, athletes, coaches and anyone else reading this: do not be afraid to compete and lose. Competition is awesome; you have to be willing to leave it all out there to get better. If you lose then you know, you have to work harder and learn from your mistakes. One of the quickest ways to become a loser is to want to win so badly that you are afraid to lose. Don’t use up your energy worrying about failing. Put the energy towards the effort needed to be successful.

My challenge to you is to attack your goals without the fear of failing. Go all in. Take the risk. You fail. So what! Work harder and try again. It could be as simple as trying a new class at CPC that looked too tough for you. It could be something bigger like going for that graduate degree or taking a chance on that new job. Whatever it is, do not be afraid to fail, it may very well lead you to your biggest success!

There will always be a next time, but it’s how you handle the past failure that produces your next result.

-- Wiltey

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 

HIPPY

Somebody gave me the idea to speak a little bit on the blog about the hip, why it's good to have good hip mobility, and ways to improve your hip mobility. I have attached a couple of videos that I think do a good job of showing and explaining some of the techniques used to increase some movement in the hip.  But first I will speak briefly to the point.

A lot of people that we see here at CPC have jobs that keep them sitting for a large part of the day. Sitting is one of the biggest culprits for aggravating some hip limitations. The longer you spend in a seated position the more your body is going to adapt to and stay in that position, most of the muscles surrounding the hip are in a shortened position when seated, stay there long enough and they tend to stay shortened. When you get up and move, walk, exercise, squat, whatever, you may end up with some tightness or limitations in that area.  

You need to regain that movement.  How? There are many ways, see the videos below for some examples.  Why is this important? Lack of movement in the hip and effect you when you walk, run, squat, go up stairs, etc, if you can't move there then you are going to compensate and create other problems elsewhere.  

Yes, this was brief, when have any of you really known me to talk a lot?  Exactly, I'm hungry and I want to go eat. If you have questions, as always, come talk to us.  Enjoy your weekend!

https://www.youtube.com/watch?v=dRmT1mja4uk

https://www.youtube.com/watch?v=dRmT1mja4uk

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

Running: The Silence of the Glutes

There are some very impressive distance runners within the walls at CPC and for those of you who know me - I’m not one of them. I do have a pulse on the literature and there are a lot of new ideas out there. The new trend is the difference between heel strike, mid-strike, and forefoot strikers and the difference it will produce in running styles. 

Heel strike and mid-strike runners have been around. Forefoot running is a relatively new phenomenon and more companies are developing footwear products that will promote this running style. The benefits to this running style are still up for debate, but the main advantages point to decreased stride length, increased cadence, decreased time on ground, increased efficiency, and increased gluteus maximus activity. All of these changes are BIG biomechanical changes and can greatly alter the body’s musculoskeletal response to running. Most runners tend to be hamstring dominant due to the biomechanics of a heel strike, or mid-strike running style. This new research is indicating that the activity of the gluteus maximus will help prevent more distal injuries. This lends to the proximal stability leads to distal mobility that we have been harping on for so long. You can’t build a strong house if you have a faulty foundation. Focusing on proper muscle activation, especially along the posterior chain, will lead to proper movement and help prevent injuries. 

Why should we care about this? Well, running has always been a sport plagued by injury and is driven by elite athletes. The injury risk has been accredited to shoe wear, running type, volume and changes in volume, environment, and improper or inefficient biomechanics often caused by proximal (trunk) instability. Most chronic injuries have the potential to be prevented or decreased in severity. There are a lot of resources available and there is no sense in waiting until the point of serious injury to seek advice to a problem that could have been prevented. 

If you do not experience any pain or discomfort while running and you are hitting your times with no problem, this may not have any bearing on your style. If you are interested in different styles of running, their roots, and you are interested in making some changes do not take this lightly, then there are many resources available to you and we would be happy to help you meet your goals or point you in the right direction via gait analysis, shoe wear advice, and programming assistance. 

- Tim

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