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

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

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

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

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

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

Last Minute Advice - Spartan Race, VT

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

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

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

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

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

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

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

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

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

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

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

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

Last but not least - DFQ!

Kona or Bust Week 4: 25 Days & Counting

The count down has officially turned from weeks to days.  I am less than a month away. In fact, Race Day was a month ago Saturday! It’s hard to believe. I’ve spent the last 15 weeks training with laser focus for ONE race. Granted it is THE race of any triathlete’s career but nevertheless the training is starting to take its toll. The last 15 weeks have been more organized, planned, data dependent than any other race season I have trained for. My body is feeling the effect. It’s not sore it’s just tired. Getting out of bed in the morning is rough. Getting my body over the hump of working out takes a little bit longer than usual. My workouts are still solid and I feel ready but I could snap at any second.

It is commonly seen in athletes that put in A LOT of volume, mental & physical preparation, and time to emotionally start to fray. I spent some time thinking back to when this ride to Kona started. It didn’t start in May when I competed in St. Croix Half Ironman. It started in December of 2013 when I started training. As I’ve already mentioned it was never my intention to go to St. Croix to race for a Kona slot. My plan was to race hard, enjoy the time away, and figure out what I’d do next when I got back. Fate took care of what would come next setting me on a 20 week training plan to get me ready for Kona.

With a collective 39 weeks (if I’ve done my math correctly) of training under my belt I can honestly say I haven’t trained this long or this hard EVER. In fact I haven’t ridden my bike this far into September because of my coaching responsibilities. When I say that I’m emotionally tired I hope that whoever is reading this can wrap their head around what I’ve done and how taxing it is to stay on point this long.

My experience isn’t any different than most putting in the time and volume for an Ironman. There is always a point of breaking and typically it’s emotional. This week was my breaking point. I was riding a high after the 70.3 Worlds but as usual I didn’t take into account just how tired I would be after being away for 5 days, driving 10 hours home, and jumping back into training after only an extra day of rest. I found myself feeling more anxious and irritable than usual. I spent the last two days screaming at idiot drivers who were too busy smoking their cigarette butts or texting to notice I have running or riding on their side of the road. I’m not kidding, I was screaming and waving my hands. If idiot drivers weren’t irking me it was the wind, or the holes & cracks in the road, or the fact my torpedo bottle bounced out of it’s cage twice on my long training ride.

I’ve had more “moments” that are out of character that I can only chalk up to the wear and tear of training. I’m close. So close, that I ship my bike to Kona this coming Saturday. I only have to keep myself going only a few more weeks before the taper begins and I toe the line at the Ironman World Championships. My good friend Steve Roulier, 2013 Ironman World Championship Finisher, gave me some advice after we finished our ride on Sunday. “Reflect back on how far you have come and realize that you’re ready. You’re on the top of the world just waiting to compete on the world’s Ironman stage. Enjoy it! Relax when you can and visualize YOUR race.”

I’m not one to sit still long enough to visualize…or relax but I can reflect back on how far I’ve come since I started training in December. I have enjoyed the journey so far, even with my few temper tantrums and mental moments. I will continue to enjoy the time I have left and savor each moment. Who knows if it will ever happen again!

SK

Women in the Weight Room

I'm sure you've heard us talk about this topic a million times here at CPC. Weights and/or strength training is something ALL women need to be doing. End of story. The benefits include bone density/osteoporosis prevention, muscle definition (comes along a lot faster using weights as opposed to just hopping on an elliptical), relative strength, and much more. So why I am bothering writing about this topic once again?

Well, not everyone is comfortable lifting weights, especially in your typical commercial gym, so that's why. 

Here at CPC, most of you at this point have accepted working out on the dark side/south side/hot side, but what about the rest of you reading this that have no clue what a deadlift, back squat, push press or hang clean are? There are two things you can do if you don't know: either hire a trainer or starting out with something a little less complicated. Are those lifts the most efficient? Yes, but not everyone has a coach or would most likely hurt themselves trying something they have no business attempting. My recommendation: something less complicated.

Start out slow! Never done weighted squats? - try goblet squats. Never done deadlifts? - try dumbbell/kettle bell deadlifts. Bench? Doubt it - try push ups. Pull ups? Start with a mid row or a dumbbell row. Not to say that these are easy by any means, but much less complicated or "risky" to a beginner. Ask most coaches to just demo any of them and you should be good to go. 

Attempt all of those in that order, four sets of eight repetitions, sixty seconds rest and go from there. That'll get you started with some strength training and most likely jump start your routine. If you have any questions or would like something more difficult feel free to ask.

- CW 

Not enough time in the day to workout?

Not enough time in the day to workout?

You hear it all the time, "I don't have time for that; I have kids, work, school, etc." You're right, not everyone has time for an hour workout when it takes 10 minutes to get to and from the gym. Add in eating before, changing clothes, traffic; sometimes we're looking at a two hour ordeal to get in that workout that you sometimes don't really even want to do.

First - if you don't have time to go to the gym and truly don't, nobody wants to hear you bitch about it. Do something around the house - garden, clean, go out for a walk with the kids or just a brisk walk by yourself. That's a "functional" workout for you; it doesn't always have to be weights and running. I'd rather see you post a picture of yourself raking the yard as opposed to a picture of you squatting an insignificant amount of weight, with terrible form, while having a stupid duck face. But I'll leave that topic for another day.

Second - back to doing something you don't want to do. Why? I don't like to run, so I don't. Ever. Forcing yourself to the gym to do something you hate to do will make it seem like you have even less time than you really do. Funny how you find time to watch "Game of Thrones", check Facebook or find time to complain about not having time. Do something you actually want to do like hiking, biking, swimming, golf, tennis or anything active that's enjoyable. You'll find time for that.

Third and last - you don't always have to work out for an hour. Do a half hour blast, split your runs up, quick ride on the bike, mobility/Trigger Point session - anything is more effective than sitting on your ass especially if that's what you have to do for your day job. 

Move more, get out, and stay active.

CW

You Want Me to Feel What – Where?!

For most of my training career I have lifted by myself due to a busy life schedule leading to a haphazard training schedule. Recently, I have been lucky enough to begin training with an experienced lifter – and a friend. Entering this new relationship was exciting. I now had access to a trustworthy spot and set of eyes, as well as a lift off whenever I needed it – dreams do come true.

Being solo lifters a majority of the time, we both came in with a high sense of self-regulation as well as the sense that for the most part, we could take care of ourselves. As a creature of habit, I would find myself asking my partner-in-crime “Where’d you feel that?” To my disbelief we usually disagreed, and our foundations of activation as well as cueing were very different.

For example, when completing a lift such as the deadlift, the typical person is thinking about getting this bar up at any cost when at the bottom of the bar – what happens in the middle doesn’t much matter. This training style and belief not only can lead to injuries, but also takes away from why the exercise was prescribed in the first place.

Just now it dawns on me that my buddy is an animal, an absolute beast, a beautiful DISASTER. No one ever took the time to help him get what he truly could out of the exercise with proper cues, and he muscles through weight any way he can. His numbers are impressive, but the movement patterns and pain are not.  

I loved this because I instantly knew we had a lot we could potentially learn from each other. Different points of view are extremely refreshing because no two people will complete the same movement with the same cues as their counterpart. However, the differences in the potential benefits to each exercise and the target areas was concerning. This is a pattern I’ve seen throughout my career, people not paying attention to the exercise and just trying to complete it. No matter the reason, if compensations are sought when completing an exercise, there will be a detrimental effect on the body. That effect can come in the form of decreased athletic performance or injury. Take responsibility of each exercise and be accountable! Get the most out of those early mornings and late nights so you can boast about your awesome glutes – or whatever it is you want! It is achievable; you just have to concentrate on your body. Control the exercise, don’t let the exercise control you!

- Tim

Recovery

As you know, the coaches here at CPC consider most of you athletes and train you as such. You're not doing 6-minute Abs, Buns of Steel, or whatever other garbage is out there. You have a periodized program, catered to your limits/potential, and actually are encouraged to fail. The point of this? 

How many of you recover efficiently enough to benefit as much as you should and avoid injury? The frequency and structured intensity that some of you are exercising at is damn near the same as professional athletes. So why the hell do you think it's ok to come in 15 minutes early and sit there talking? Or leave without PROPERLY cooling down? It'll catch up to you; trust me. 

So next time you think it's ok to skip the rolling, say the Trigger Point rollers are "too much", or roll around on the black rollers for thirty seconds; ask me or any other coaches how we feel when we "don't have time" for proper recovery (especially me). Think about it - workouts are 60 minutes of hell and you cool down for 3? 20:1? Ask Geoff to make your next bootcamp a 20:1 work to rest and see how you feel. 

- CW 

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

Switch it up

Why do subscribers spend their hard earned money on one on one sessions, classes, and bootcamps? To get results, correct? So why outside of "CPC workouts" aren't you putting forth the effort you do when you're in front of a coach? The results that could be achieved by doing your part (exercising efficiently and eating healthy) are so much more reachable if you just stay on top of your game when not at CPC. We've told you all along that if you need a program to follow outside of your CPC workouts just ask! We'll make you a program and set you up with someone to help with the nutrition side too. It's what we do, so stop making excuses!

Take a bootcamp, TRX class, boxing, swimming, go out to a park, go hiking, even walk - it's better than sitting on your ass. Anything new will re-energize you and get you closer to your goal.The weather is no longer a problem, so get out there and try something new!

- CW 

What's your favorite?

What's your favorite?

Ok, for this Blog Post I want it to be fun and conversational, I know you all have opinions (some more than others) and I want to hear them. Give us some feedback, please!  

What I want to know is what are your favorite TRX Exercises?  

We have added A TON of TRX specific classes that many of you have taken a liking to, not to mention the ST and RIP have been a staple in the CPC arsenal for a long time now. We are headed into warm weather and you know that we like to take things outside when we can. We like to make things fun and interesting.  Help us out and let us know what some of your favorite movements are. Who knows ... maybe you'll start to see more of them!  

Duran Duran was neither Duran nor Duran, discuss!!

Mike

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 

Cold? That's Not An Excuse.

It's winter and that means it’s cold out. That doesn't mean you get a free pass to hibernate for 5 to 6 months! It's easy to fall into the trap, myself included, of not wanting to go outside and train in the freezing cold. Guess what people? It's time to suck it up and get out there! You can still train outside in the winter with the correct planning and preparation. I’ve included a few tips below that I use when my least favorite season of the year arrives and I still need to get out there.

1. Get a training partner:

It's SO easy to hit the snooze button when its still dark out and the only person counting on me to get up is me. When I know I have a friend, or a class full of CPC subscribers, waiting for me, waking up is just a little bit easier. Accountability is HUGE. Not only to yourself but to others. Don't leave your partner standing out in the cold waiting on someone that isn't going to show. Not cool!

2. Layer up:

When heading out for a long training run, Jay's 6am ROTC class, or to walk the dog, the key to enduring the freezing temps is LAYERS! The number of layers you want will depend on several things: how intense will your workout be? what is the air temperature and wind chill? how does your body respond to cold? There are no hard and fast rules here because everyone is different, but be sure to put on a light-weight wicking layer first, a moderate to heavy weight layer second, and depending on conditions a third layer. You can always shed if necessary. Last but most important: put a hat on! You lose the majority of your body heat through your HEAD and that’s the last thing you want when you’ll be outside for an extended period of time.  

3. Leave the ‘Rocky’ sweats at home:

It's 2014 and we live in a world of Dri-Fit, Cold Gear, Smartwool, etc. How many of you still rock a cotton t-shirt or sweatshirt to go outside and train in cold or warm temps? If you do, DON’T! Cotton holds onto all of the moisture your body is trying to get rid of. It's just sits there, against your skin, in the cold and wind, doing nothing but making you COLDER. Do yourself a favor invest in some quality cold weather gear. And while you're at it pick up a CPC wicking beanie. Once you've done that consult tip #2 and get outside!

4. Be Smart:

You and your training partner are all geared up, CPC beanies are on, and you’re ready to go. Now, look out the window and and consult the weather app on your phone. What are the road conditions like? What's the "feels like" temperature? Is it supposed to snow/rain? Just because you're all geared up and ready doesn't mean that you should. I've given you every possible way to be a badass and train outside in the cold, but the reality is you need to be smart. Be sure to have good footing underneath you. If you don't, and the idiot driver who hates seeing runners on the the side of the road doesn't either… well, we know how that ends. If the air temperature is hovering in the single (or negative!) digits and there is a wind chill factor don't be a hero. Move your training inside. Take an additional Rouge Boot Camp or TRX class. A slight adjustment to your training schedule isn't going to kill you.

They may seem like “no brainers”, but believe it or not these are the most frequently used excuses I hear during the winter months. So Layer up and get some badass cold weather training going! Spring is right around the corner.

SK