Extreme Weight Loss

The other day someone asked me what my opinion of gastric bypass and other surgical, and non-surgical, forms of extreme weight loss were.  My response was/is not a very positive one.  I do believe it may be the last resort and possibly necessary for some people to go through with a procedure like that as a last resort, but I think they those cases are pretty rare.  Although these cases may not be so rare as our society continues to puff up like a tick.  

There are several things to take into consideration when talking about these drastic procedures. The person's health and degree of obesity prior to, the persons motives for such steps, the health implications, the restrictions or guidelines following the procedure, and lifestyle changes that may take place before during or after.  If you are not willing to take these things into consideration and follow all of these aspects of such a procedure, then I don’t think you should have such a procedure done.

With regards to these procedures I think people fall into three categories:

Legitimate need: There are people - be it a reasonable health condition or lifestyle conditions - who do need such a thing. If a health care provider believes that your life depends on it, then I would tend to agree and be for it.  

Non-Need Structured: These people are those that in my opinion don’t need a procedure just a good swift kick in the pants to make lifestyle changes.  None-the-less they do go through with it, but follow all of the guidelines and suggestions for making the most of it.  They still make some better lifestyle choices in an attempt to better themselves and become an all around healthier person, with the help of the procedure.

Non-Need Unstructured: Unfortunately, this is where I think the majority of people fall.  They get the procedure because they are lazy and don’t want to do much work to get themselves to a better place.  It’s the quick fix that everyone is looking for nowadays, the magic pill, the overnight cure.  These people also continue their awful habits after the procedure which are the reason they got into this situation in the first place.  Losing weight yes, becoming a healthier person and adopting some lifelong wellness habits, not at all.  

In short - sack up, do the work, and make some serious life changes if you want to lose weight and/or become a better healthier version of yourself.  Don’t look for the quick fix, you’re not doing yourself any favors.

-MS

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 

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

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

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

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

Make The Time

Hope everyone enjoyed their Thanksgiving and some good eats!  It's here: we’ve finally reached the holiday season. With Thanksgiving now over, we begin that non-stop, hectic "race" to Christmas. As we get into this crazy time of year our schedules can get a bit overwhelming, but that is NO excuse to miss workouts and eat like crap. This is the time of year where so many people drop off with their exercise programs and diets. WHY?! Why give up all the results you’ve EARNED? Whether you’ve been working towards your goals for a few weeks, months, or even years - this isn't a time to use lack of time as an excuse to throw all of that out the door. 

Don’t let the holiday season be an excuse! That's lazy. A workout only requires around one hour a day. There are 24 hours in a day which adds up to 168 hours a week. There’s simply NO excuse as to why you can’t take 3-5 of those 168 hours a week to get in a workout. You'll thank yourself for doing it. 

Need additional motivation? Come and talk with me. We'll get you set up. 

- SW 

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

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!

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

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!

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 

You're on vacation ... That doesn't mean your training gets put on hold.

In March, I had the chance to travel south with the WNE Softball team to their spring training in Clermont, FL. Despite the much needed warm and sunny weather and the immediate switch in the brain to vacation mode, I knew there still was work to be done. Some of you may know I have a Half Ironman coming up the first weekend of May. A trip to Florida took me away from logging miles in the pool and on the bike, but I'll be honest I was looking forward to the change of pace. I would be willing to bet that when many of you vacation your workout routine gets a little lax too. Rest and relaxation are important components of our training programs! However, when on vacation don't throw all that hard work out the window by taking the week off completely. 

With April vacation just around the corner I've provided you with a few workout tips and ideas that you can take with you.

1. Pack your travel friendly TRX!

Yes! Take your TRX away with you. Vacation is the perfect time to break up the monotony of training. Take your workouts outdoors! Hang your TRX to the local playground system, palm tree, or hotel room door. You may not have one of the CPC coaches telling you what to do, but having the freedom to execute your own workout at your desired pace will be a welcomed change for a week. I was able to turn the playground behind one the practice softball field into my own personal gym. I got a few stares from the team but I got a kick ass workout in while they practiced. And the CPC coaches are here for you if you want a little guidance to take with you. 


2. Change things up!
Taking your vacation to the beach? Rent a paddle board or a kayak. Heading to the mountains? Go for a hike. Regardless of where you go there is something to do to get you out and moving. Do a quick web search and find local walking & hiking trails. While in Florida I stumbled upon a series of biking & walking trails surrounding the softball complexes the team was playing at. The website railtotrail.com is a great resource and you can find you almost any trail system in the US. They also have a free app to download for quick check when out on the trail! The South Lake trail in Minneola took me to the local lake's waterfront and beach front properties keeping me entertained during my 10 mile run.

3. Volume Down, Intensity Up.

You are on vacation after all, so bring the time spent working out down, BUT you still want to get a quality workout in. The intensity you work at has to be high. That means: your heart rate has to creep into that "unpleasant" range for awhile after a quality warm up. For example get a quick, but intense, 20min TRX or body weight workout in and then hit the beach or the pool with the family. This is the workout I created for my playground workout. Keep in mind I needed to get some miles in this day too so modify as you see fit!



4. Rest & Recovery
As important as keeping up with your workout routine is, rest and recovery is just as important! Don't take this too literally, but a day off is just as good for the body as it is for the mind. Kick back and enjoy a day of sleeping in and laziness. If you get a chance treat yourself to a massage, some time in the hot tub, and of course a tasty adult beverage or two.