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

Protein & Carbohydrates

For one of my classes, I had to look up the effects of nutrition timing on muscle hypertrophy (increasing size) so I figured I could share the results of the study I reviewed. We all probably know that our nutrition pre- and post-workout is pretty important for performance, but can this also affect muscle hypertrophy?  

I looked into a study where they analyzed the effects of supplement-timing pre- and post-workout compared to supplementation in the hours not close to a workout. They performed a 10 week resistance exercise program and analyzed the changes in muscle fiber hypertrophy, strength, and body composition. The participants were split into 2 groups; one group had protein and glucose pre- and post-exercise while the other group had a protein and glucose supplement in the morning and late evening.  Both groups had the same exact dosage. They assessed 3 exercises (1 Rep Max), body composition testing through DEXA, and vastus lateralis biopsies.  The results demonstrated that Group 1(Pre/Post) demonstrated a greater increase in lean body mass and strength in 2 out of the 3 exercises.  Group 1 also had a greater increase in the cross sectional area of type 2 muscle fibers and contractile protein content.  Some of that may have been a little confusing to understand but the basics to take away from this is consuming foods consisting of carbohydrates and protein pre- and post-workout can have positive effects on your results in a resistance training program.    

Questions? Come and find me.

- SW

What shoe are you?

My quick little blog post today is spurred by a question I got from a subscriber yesterday. I was asked about my opinion on minimalist shoes and making the switch from a traditional running shoe.  I thought this question may be one that a lot of you have so I will address it.  

A couple of things to think about:

The structure of your feet could play a factor in whether or not you should try a minimal shoe.  If you have flat feet, I wouldn't necessarily recommend you make the switch.  Our feet were made to absorb shock, especially while running. If your feet are without arches, then it's going to put increased stress on the foot, as well as knees and hips.  

If you are going to make the switch, make sure it is a gradual one.  Do not take your new Vibrams out of the box and go run a marathon; you will hurt yourself.  Your body adapts to new things, shoes included.  If you have never run in minimals, you need to wean yourself into it. Slowly let your body get used to the differences and adapt.  I think one of the biggest issues with minimal shoes, and the reason why they get a bad rap, is that people think they can just switch from one type of shoe to another. When they do, they realize they are sore or in pain and immediately blame the shoes.  It's not the shoes fault. The brain controlling the foot in the shoe is to blame.  Ease into it a couple miles at a time.  

Bottom line, we were built to run and to run with nothing on our feet.  Am I a proponent for either shoe type? No. I've used and liked both types. It's a personal preference if you ask me.  Below is a quick video that speaks to these points.  

Happy running!

MS

Be Inspired by Them. Motivated for YOU.

We all do it. We have those individuals, or find ourselves in situations, in which we are enamored by someone else. Whether it is their physique, performance, and/or accomplishments - it happens. I myself am guilty of this behavior on a regular basis. I'm a list maker - Type A. Still I feel myself getting wrapped up in the latest of things that I read or see: I want to win the CrossFit Games because I just watched it on ESPN 2, or I want to run a 3:40 marathon because he or she did, or I want to vacation in the Caribbean. Have you seen my skin?! I look like the underbelly of a deep water fish. The Caribbean Sullivan?? But really... is that what I want? Is that what YOU want?

I myself am a slender build and it's difficult for me to put on weight... Ok, now you know I'm bullshitting. I'm quite the opposite. I'm built like wrecking ball with a big ass and legs that make it difficult to buy pants. I work with a number of colleagues, whom I respect immensely, that have very lean builds and body types, muscular arms, and shredded abs. I find myself pushing towards THAT instead of embracing the fact that I might not have a 6-pack but I can squat a house. I find myself caught off guard by these thoughts and obsessing over physical aspects that were never important to me and I never wanted to accomplish in the first place. Why?

Don't get me wrong, I think that having this kind of stimuli in our lives is very important for consistent personal growth. Complacency can be the death of us all! Whether it applies to your health, profession, or relationships, complacency is the beginning of the end. So I welcome these stressors. I welcome these  in my life and these situations that cause me to push to be the best ME. I to need to remind myself constantly of that final point. Be the best ME!

We all fall victim to being caught up in what is popular or trending. I see so many of us waste time & energy, getting stressed and becoming distracted by someone else's accomplishments and/or their "highlight reel ". To borrow a quote from Will Smith: "Too many people spend money they didn't earn, to buy things they don't want, to impress people they don't like". We see another person "happy" and we covet their life becoming jealous rather than inspired. Let's cut the shit. Seriously.

Ask yourself: what is important and motivating to YOU? Set some goals around what YOU want and allow yourself to be happy for others when they get what THEY want. Be inspired, not intimidated. It's amazing to let go. 

~Sully

Activity Avoidance - Deadlifts Don't Bite

Most of the active community work towards their goal of being healthy. A healthy lifestyle 
encompasses many different domains, including exercise. The exercise domain can be broken down into resistance exercises, cardio, agility training, and many more. Without even knowing it, you subconsciously sabotage yourselves on your way towards being a well rounded person by avoiding specific exercises. 

“I HATE RUNNING!”

A statement I have heard so many times. Your body is a master at coping and will prefer the type of exercise that you are good at and your body is built for. In most cases, that exercise type or even specific exercise that you DESPISE, is the one that you need to do the most!

Early in my training career I would avoid deadlifts, sometimes on purpose and sometimes 
subconsciously. This effected the benefits I received from the exercise. A year prior, I had 
sustained an injury that, unbeknownst to me, would limit my hamstring strength on that leg. OF COURSE I liked to squat more, I was better at it! It was easier for me. My body knew that and directed me accordingly. This mechanism is the same way that people get hurt every day, through compensations and avoidance of at risk areas. 

This is an easy fix! Hold yourself accountable for your own health. Have someone asses your workout routine or have them develop a program for you altogether. Put the responsibility into the right hands to make sure that you give your body everything it deserves!

Pelvic Powerhouse

Pelvic Powerhouse

The term, dubbed by Jason Glass of the Titleist Performance Institute, refers to your hips and their essential role in generating power in your golf swing. This is why an effortless looking swing from a professional golfer can produce club head speeds up to 120+ mph, while the average golfer’s speed is less than 90 mph. The key to turning your hips into a pelvic powerhouse is loading and exploding.

Most golfers do not load properly onto their trail side when they take the club back. The action of loading is similar to winding a spring or stretching a rubber band; it gets the golfer ready to explode into impact. It’s the whole reason why we take the club back in the first place and don't just start at the top of the swing. Once you are able to create a proper load through your hips you then need to start your downswing uncoiling that load and exploding to the golf ball. If this is done correctly, your hips will fire through first, followed by your torso, arms, and finally the golf club to create the highest club head speed as possible. If you do not uncoil your hips first, you will have an upper body dominant down swing that will be very poorly timed and often results in miss hits.

The best way to work on this is by practicing dry swings at home or the range with and without a golf club. Practice loading, or transferring your weight onto your trail side (right side for a right handed golfer), by rotating your hips as you take the club back. Once you get to the top act as you have a super band attached to your right side that wants to pull your hips down and though your swing. Your hips need to initiate your downswing.

If you have any trouble with any of these exercises, or if you would like to know more ways to build your pelvic powerhouse feel free to ask me at any time. Kevin

Why Weight?

All too often I hear men and women saying females shouldn’t be lifting weights. Why not!? Nothing upsets me more than hearing those uneducated on the matter chime in with their misguided opinions. Not only should women be lifting weights, but they should be in the weight room more often than their male counterparts.

Here’s why:

Testosterone vs. Estrogen:

Many women that I have trained in the past are very apprehensive about picking up a dumbbell because they don’t want to become “muscle-y.” With the proper program and guidance, there is no way this would happen. In laymen’s terms, testosterone is far more superior to burning fat AND building muscle in comparison to estrogen. That is why men “bulk up”. Why is this important? Purely based on hormone composition between the genders, it is much harder for women to build muscle and therefore burn fat. Females simply don’t have the testosterone for that to happen. So in short, these effects won’t happen overnight! Relax, don’t listen to infomercials from SALES PEOPLE, and start incorporating some weight into your regimen.

Burning Calories:

It is fair to say, that a main reason a majority of people want to work out is calorie control. Most people want to feel great, be lean, and achieve overall health. Allow me to blow your mind with these next few sentences. At rest your body is burning calories. Muscle requires more calories to sustain itself than fat does – a lot more. A cheap and easy way to burn off those unwanted love handles: PUT ON SOME MUSCLE! 

Muscle? But I like cardio. Then get your ass in gear and stop moving at the same miserable pace as Betty White on the treadmill next to you. Higher intensity burns more calories. Higher intensity what you ask? ANYTHING! Speed, hills, resistance, intervals - the list goes on and on.

The evidence is all there. This isn’t abstract thinking, this is a professional relaying facts. The easiest way to feel better and move better is by working hard. Don’t hold yourself back, get yourself into the game and see what an amazing machine your body can be and will become. Get into a boot camp, or under a bar, and start sweating.  

Want to Be Better?

Lately, I've seen a few subscribers weight lifting early on Tuesdays and Thursdays, which is something that I like to see. However, I can't help but notice how the group is made up of mostly the strongest CPC subscribers that we have. Coincidence? No. 

Our Tuesday/Thursday morning crew has 2 to 3 non-coach members, but the more endurance based RBC's are loaded with everyone else. Why!? Because you're not pushing yourself. Want to get faster during your runs? Want to burst off the line? Want to shave time off of your PR? Want to be the first to the goal? You have to weight train. 

Guess what? True strength and power will get you there faster than being able to bang out 200 mid rows. Trust me. So, take off the "running" shoes and pick up some substantial weight! There is always a coach to help you. Barbells don't bite. 

CW