Pain

I'm going to take a little less of your time this week since I took some time last week going off on my rant.  I got a lot of comments and positive feedback from that, so thanks guys, glad you agree.  Anyway, this week I wanted to make a couple of points about pain.  I know that CPC has gotten a sort of reputation for subjecting our subscribers but also ourselves to some pretty tough stuff, of which can be kind of painful sometimes.  There are different kinds of pain as well as some limits of pain which shouldn't be ignored.

I've worked with many people that have come in for a session and which doing a certain movement I notice them wincing.  "Whats going on with your _________?" I ask.  "Oh, I did something to it a few weeks ago, slept on it wrong maybe, it hurts but it's ok let's keep going" is the typical response.  Umm, no this isn't how it should work.  If you are experiencing pain or discomfort before during or after a workout that is something your coach needs to be aware of.  Even if it isn't at all related to a workout, you stub your toe on Tuesday and you workout on Thursday, let us know.  How we program your workouts will be different if we know you have something going on, and odds are we'll be able to help you fix it.  Don't be a donkey and ignore shit!  It's annoying for me to deal with and I know other coaches get annoyed when their clients do it to them.  It's really for your best interest, if we don't know about something and have you do something that is going to make the problem worse, then we look like the assholes.  Not appreciated!

Some of you might say "Mike but I know that some of you guys workout and do stuff when you're in pain, what about that?"  My response to that is, yes sometimes that happens.  BUT, we have a higher knowledge of the body than most of you and we can, just like we would with you, tailor our workouts to work around or help the injured area.  So get off my back when you know that my....back, has hurt for a while and I'm still working out.  I've modified my workouts and know how to manage it, and am taking steps to alleviate the problem.  Thank you very much.

Some pain is good though, that burning in your quads when I have you hold a wall sit for 3 minutes, good, the pain in your chest or burning in your lungs and taste of blood in your mouth from pushing the workout that hard, good, wincing in pain because there is a harp pain in your shoulder when you lift if over your head, BAD.

Be smart, don't be a donkey!  Full disclosure is the best policy, sometimes too much info is better than not enough.  Talk to your coach.

Smith Out!

The Truth

I want to take just a quick second to talk about a post we put up on Facebook last week. It stuck with me and got me thinking, thoughts of which I figured I would share with you all here. 

The quote read "Society has become so fake that the truth actually bothers people". Take a second and think about this, think about what this means to you, what it may mean to other people. Are you bothered by it? Do you think that you are bothered by the truth? 

When u read this I immediately thought of reasons why this might be so. I think it's in part due to the fact that a lot of people don't know what the truth even is with regards to certain things. Take food for instance, for years trend have flipped flopped around so many times that it just leaves people confused, uninformed, or maybe even worse, misinformed. Fat is bad, go low carb, no red meat, eggs are good, no eggs are bad, hold it eggs are good again, oh and so is the red meat (but in moderation...what the fuck does this mean?), dairy is bad, dairy is good but only on a full moon and only if the milk comes from a cow that was milked on and odd number month even number day and in a state with the first letter M.  

You all know I'm right, that's how it is with everything today. Everyone is an expert, and knows everything about everything. We get the thoughts and opinions of so many people that it's hard to distinguish what the truth really is. In many cases there is a lot of information that is at least partially right. It can make it hard to fully distinguish what is legitimate information and act with the best intentions in mind. 

I think the best we can do is seek out multiple outlets of information, ask questions, use our brains and some logical thinking, and stop being robots that believe everything we see on TV, in magazines, or other bullshit "information" outlets. Educate yourself, formulate and make your own decisions, and have an open mind. 

My other thought was this, if this statement is true which I think it is, what does this mean for future generations? 

I started writing this next part a couple of times, and for fear of any backlash from people about my views on the youth of today and parenting (or lack of parenting) I'll just keep it to this. Be truthful with your kids. 

As we know or should know, there is a lot of fake shit out there, it's your responsibility to weed out the crap and expose your children to what is good. Whether it be the food they eat or the shows they watch. 

You can be anything you want to be when you grow up...bullshit. When Timmy grows up and is only 5'2" I doubt he's going to be the starting center or the Celtics, or Sally at 6'6" wanting to bs a famous female jockey, probably not going to happen. Extreme examples I know but it's true. Teach them to work hard and appreciate everything they have, find something they like to do, are interested in and passionate about. There is more honor in being a plumber and happy with your life then being a billionaire and miserable. If your a happy billionaire plumber then double bonus. 

Not everyone is a winner. I have to share this last thought because I found it very interesting. A resent study has found that by "pampering" kids, with a nobody loses, everyone is a winner, everyone gets a trophy for mediocrity type mentality is creating a generation of narcissists. Can't say that I want to see a world run by a bunch of self righteous,  self centered, arrogant, jack asses. Your shit smells just as bad as everyone else's, and your no more special than anyone else.  But no we can't say that anymore, we might hurt feelings...boo hoo. 

So yeah I guess that's about it, just some thoughts, none of which are necessarily "truth", just opinions. Be a constructive member of society and create some of your own, whether you agree or not. Hopefully nobody was bothered by my post, if so, tough shit, go eat an egg, or not, but they are good for you so you should, oh you have high cholesterol maybe have some Egg Beaters then, those are better right, I don't know I heard they were made out of kitten whiskers, oh I don't want to support that, I'll just have a Coke........


-MS

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

HIPPY

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

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

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

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

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

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

It's Not What You Know, It's What You Can Coach

In this field putting someone through a difficult workout isn't hard. In fact, it requires little skill, just enough knowledge of anatomy and a good playlist. On the flip side putting someone through a non-destructive, safe and progressive session is a skill. Doing that with a room full of 12 to 16 people? That's an art.

Planning the movement patterns (exercises), the order, the complimenting stretches or cardiovascular intervals is a lot of work. Not to mention sets, rest, intensity and volume. So much goes into one singular program by the time an individual coach gets into the session  there is a sigh of relief like "Finally! Let's do this". But there is where the failure begins. No matter how well you planned, studied and organized this session with the most meticulous detail the real effort hasn't even begun. You now have to get an individual(s) to execute that program they way in which you intended them to. You need to cue! It's up to you homeboy you are the one who needs to Bob Ross the shit out of it. You need the person who is looking at that same blank canvas, that wide open space and see it like you do. Happy little tree in the corner just like you saw it in your minds eye ...

So what in the hell am I ranting about? A plank. A squat. A crunch - all of them. "Lock your plank", "Drop your ass", or "Bring your chest to your knees" are movement commands, not cues. Methodically breaking down that exercise joint by joint and describing the muscle activation necessary to create movement is the KEY to a great program and having your participant(s) feeling the appropriate changes you intended. That is what we do.

Is this statement narcissistic? No, not at all. It’s factual. I speak to this topic on a very personal and passionate level. I have given a lot to this field and to my career and being at the top is very important to me and in no way an accident. It’s a choice and it’s not a given. I work my ass off to make it so. The greatest advantage I have is that over the last four years I am surrounded by professionals every day that are dedicating themselves the same way. So when someone asks me why they should train here? Why should I go to CPC? What’s the difference? I could point to the fact that we are all nationally certified coaches. Or that each of us hold our bachelor's degree in the field or are pursuing continuing education programs constantly. But, that's not it. Each of us are students of our craft and never take what we do for granted. It’s not a hobby, it’s our profession and we crush it day in and day out. Arrogant or not - that's the CPC difference.

-Sully

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