Pamela MacElree

I Moved!

2010-09-07T12:47:00.002-05:00

For some strange reason, it didn't occur to me to post the address of the new website, so that you can continue to get great training information.

It's super simple...

http://PMacStrong.com

Come over for a visit!

Are you swinging right or wrong?

2009-10-12T22:07:00.002-05:00

Funny question I know...could mean several things I suppose. Here though, I'm talking about Kettlebell training. A while back I made a statement that I didn't think certain people had good enough kettlebell training skills to be teaching people how to do them.

Later on I come to find that same person has a DVD for kettlebell training. I assume she's gotten some instruction, I assume she doesn't fly from the hip with kettlebell exercises that aren't performed properly. I also assume her form and teaching cues have gotten better.

I assumed wrong, sorry Dad, sometimes I still don't remember what happens when you assume.

Rather than get in to all the things that are wrong about this person's kettlebell training, I'd rather address the proper way to perform some of these kettlebell exercises.

Watch the video below...

There is a lot more I can hit on going forward, but these are the basics.

-Kettlebell swings are not based off of a squat.
-The kettlebell should become an extension of your arms.
-The Kettlebell swing focuses on your posterior chain, the lower back, the glutes, the hamstrings.
-The Kettlebell swing does not focus on our anterior delts, this is not a front raise.
-You can and should practice Good Morning Stretches and Romanian Deadlifts to understand the idea of hip hinging if it's new to you.
-Hike the kettlebell behind your hips, as you stand make sure your hips and knees come to full extension, think athletic and explosive, the kettlebell should be weightless for a brief second and the top of your swing.
-Allow gravity to assist the kettlebell back down behind your hips.
-Always start and stop in the same safe 'short stop' position.

I believe in being an expert at what you do. Although I love barbell training, and I believe I do it well, I don't specialize in teaching it, so I won't try to sell my coaching skills with the barbell to anyone.

When you step into an industry such as fitness, where everyone has a different opinion on fat loss, strength training, cardio, and the like; I believe you should be sound with your movements and understand the mechanics of what you are doing before you decide to teach it to someone (or demonstrate it on national television, or create an information product based around that type of training, without really having the knowledge.)

If you've never kettlebell trained before, I suggest you give a try, you'll love it for many reasons, but I also suggest you train with someone who's been coaching it and training it themselves for several years. (I know that doesn't weed out all the bad seeds, but it hits most.) I suggest you ask around and get some opinions from people who train and coach regularly. And if there isn't someone close to you, I suggest finding someone who does online coaching.

If you're going to invest the time and the money into a fitness program, shouldn't you be sure that you're getting what you want, not just what you paid for?

Speaking of Integrity & Courage of Character

2009-10-11T20:56:00.002-05:00

This was a phenomenal movie, I remember the first time I saw it...I was in awe of the performances, years later I watch and see it for an entirely different meaning.

Kettlebell Training with Zach Even-Esh

2009-09-30T15:35:00.003-05:00

Before I get into this guest post from Zach, I've got to tell you that I have something really big to start announcing. I already have all the video segments filmed...so keep your eyes open for this really important multi-part message I'm about to send your way.

Back to the training...

A few weeks ago, as I've already mentioned, I got spend some time training with Zach Even-Esh after one of our mastermind meetings. We got a lot of info on video, and this is what Zach wanted to share with you.

Let me know if you have questions below, I'll some answers to you right away.

Also stay tuned for some Sick Strong Girls training at the Underground in the next few weeks!

Flu Shots and Danishes

2009-09-27T11:49:00.006-05:00

This really is a true story, and for that I'm shocked. (I just couldn't use real names.)

I have a friend who works in health care, at a relatively high profile hospital. He emailed me the other day to tell me that he HAD to get a flu shot for work. I was surprised by his emphasis on HAD, so I called him up to verify. As it turns out his high profile employer was mandating that all employees with face-to-face interaction with patients HAD to get a flu shot within a certain period of time or their employment would be terminated.

Is that even legal? I couldn't believe it.

Then...

I get another email from the same friend. He's at an all day meeting with his employer. Within the email is a photo of danishes, bagels, and muffins being served for breakfast during the meeting. No fruit to be seen, no protein anywhere, just sugar and flour. Later I get the lunch update, mayo based salads served as sandwiches, chips, and cookies. Not even an apple or a simple vegetable tray.

Seriously?

I think message is twisted. Mandate flu shots but serve crap for meals. This employer, and I'm sure many more, have a lot of evaluating to do.

Let's at least try a little bit of this the next time you host an employee meeting (which like the flu shot is also mandatory!)

Kettlebell Training Safe vs Unsafe

2009-09-25T12:34:00.006-05:00

The contraversey: Is kettlebell training safe?

The answer: Yes, unless you're doing it all wrong.

There was a video awhile ago, with Jillian Michaels of The Biggest Loser demonstrating kettlebell exercises with bad form, in my opinion really bad form. And now, she's got her very own product endorsing kettlebells and their effectiveness.

Whoa! I'm concerned.

I can't say I've watched the DVD, and I probably never will unless someone sends it to me for free. What I can say is I've watched that demo and if the DVD is anything like the demo well then there's a lot of work to do, and a lot of concern to be had.

You see, I could look at this in two ways. One is I'll have plenty of people to instruct and re-train since they've probably been taught poor form, so I could benefit financially. On the flip side I've got worry about the potential loss of sales based on this DVD and if people are hurting themselves by not doing the exercises properly. People talk much more about bad experiences than they do positive ones, and they talk about it a lot faster.

It could either way. But here's my big question...

Didn't NordicTrack (the company promoting the DVD) recognize the ridicule Jillian Michaels received from her poor display? And if they did, what are they thinking? And if they didn't, again what are they thinking. I guess her name is big enough and recognized enough that it's not going to matter. Well it should. Integrity should matter.

Does it? Apparently not.

Bodyweight and Kettlebell Training

2009-09-23T12:50:00.002-05:00

Each day when I'm coaching clients in a group setting I'm faced with having to modify exercises. Sometimes I've got to make things easier for someone who has just started a program. Sometimes I've got to make something more difficult for someone who is an athlete or who has been training for awhile. There are tons of variations of almost any exercise.

Below I go over a simple three exercise lower body complex, using kettlebells and bodyweight. (You'll see a more advanced one in a few days.)

Again, depending on fitness levels this is either going to be someone's workout for the day, or this will be a portion of someone's workout.

Let me know what you think!

Your Fitness Story

2009-09-21T08:39:00.002-05:00

We all have our stories, and they're all really different. At some point we've all had a big road block, where we've had to dig really deep to get to the next step.

I'd love to hear yours...

I'll share mine with you as well.

As a kid, we played outside. Never were we allowed to sit a watch TV for hours on end. We also had chores that needed to be done. From about 11 to 17 I played sports. My favorite sport was swimming, I would swim lap after lap after lap until I had to get out of the pool. I was awesome at the backstroke, then one meet didn't go so well, I counted the flags wrong I crashed head first into the wall, practically knocked myself out in the water, and well mentally couldn't get over it, and never swam quite so well again.

I also played soccer, but we didn't always have a girls team, a group of us got to play on the boys team for a year, but in terms of degrading us, they made a special period for us (that didn't really count toward the game) That didn't go over too well, and didn't last more than a season. We finally got a girls team my senior year, we weren't great but we were good enough for a first year team. That was a memorable experience, a charter member. After college I was a bartender for a bit, it was always strange mixing up a drink for my high school soccer coach.

Lastly, I was on the track and field team all through high school. I threw discus and ran 110 hurdles, that's a combination of two events for sure. I wasn't awesome but I was good enough.

When I got to college, swimming was always on my mind, but I never went after it, looking back I probably should have. Instead, I got a little lazy, and the most exercise I ever did was the 3 whole classes I had to take to fulfill my PE requirements. Reassuring I know, coming from someone who wants every woman to feel confident and empowered by their fitness capabilities.

After college, I battled with myself for about a year over some minor eating disorders, and my new addiction to running (perhaps this is why I dislike it so much now.) At my 5'10" frame I was a whopping 155, anorexic and almost frail. I encountered some other problems along the way, but slowly and thankfully shifted out of that mindset and into a much healthier lifestyle. There were a lot of ups and downs to overcome and conquer, but once I realized the importance I knew I had to stick with it, that and I wanted to.

Enter real strength training for the first time in my life. (Because all the strength training I did in high school was bogus at best, with no program to follow and no goals in mind, I wasn't educated at the time.)

I love this stuff, I would give up strength training for anything at this point in my life. When I finally started training the right way, I saw amazing transformations. I was strong, I was lean, I was realizing what it was really like to be fit as an adult. It wasn't about crazy fad diets and long cardio.

Combination full body movements, paired with other combination full body movements, for effective and quick workouts that not only make me stronger and leaner, but also allow me to skip traditional cardio workouts. Have I mentioned that I love this stuff! (You will too if you don't already, I promise.)

I didn't get in to every detail but I will as time moves along, you'll hear about all of my mistakes, what my workouts are like now, they crazy fad diets I've tried, the success of well balanced nutrition, the confidence that strength training brings to you, and so much more.

Tell me what your fitness story has been like.

What do you struggle with?

What has been the key to your current success?

Where do you want to improve?

Together, we'll get there and stay there.

Have You Ever Done a Turkish Get Up with a Toyota Yaris

2009-09-18T11:53:00.003-05:00

Seems silly I know, the thought of doing a Turkish Get Up with a car, but stranger things have happened.

This is the bonus workout on my new DVD.

Not really, just a funny bloopers my videographer, Paul put together!

In all seriousness I'm wrapping things up with the cover design for the DVD and it will be available shortly for purchase. It's a great intro DVD covering the basic how-tos of Kettlebell training. I'll get all the specifics to you very soon!

What's Changing?

2009-09-16T20:40:00.002-05:00

I was in Louisville all last week. I made a few posts to the site here, but something happened to them along the way, maybe they got lost in West Virginia. Anyway, just wanted to give you a heads up on some changes that are coming.

While I was in Louisville I got to hang out with my good friend Zach Even-Esh, now Zach really is a good friend, he's not one of those guys I call a good friend just to stand out, he really truly is. Zach and I got to talking about business and before I know it I'm standing in front of my flip on top of a parking garage throwing around kettlebells. Pretty standard for Zach.

We filmed a bunch of videos, I'll start posting them here every few days. You're gonna love what we put together.

In Louisville, I also spent a lot of time with Holly Rigsby, we filmed my second DVD and did a few posts for her FYMs and also for Workout Muse. Good stuff!

My main purpose for being in Louisville though was business. I had a two day mastermind meeting, then a two day seminar on bootcamps, and we ended with a one day Kettlebell Athletics certification.

Crazy busy!

As a result of all that, I'm making some changes to the blog, soon it'll have a whole new look, I'm sure you'll love it.

Lots of training about to come your way.

I hope you leave some comments, and tell me what you want to see. Let me know what I can help you with.

Is This Exercise

2009-09-02T10:49:00.002-05:00

The other day I was on the phone with the customer service department for either a utility company or a credit card, I can't remember. I do remember the conversation I had with the woman on the phone.

I was in my kitchen making a cup of coffee. She asked for some information that I had to look up. I asked her to hold on as I quickly walked up the two flights of stairs to my attic office. She said no problem.

Of course after I gave her the info, she then asked me for more info, this time I had to ask her to hold on as I quickly walked down the same two flights to get back to the piece of paper I left in the kitchen. That's when I couldn't believe what she said to me.

"Well at least you're getting your exercise today."

Is that really exercise? No

Does she really think that was good exercise? Sadly, probably.

I walk up and down from my attic office to the kitchen more times than I can count in a day. In between all that I also do an actual real workout, one where I sweat and lift weights.

Have we, as a collective whole, really become so sedentary and inactive, that walking up and down two flights of stairs has been classified as exercise?

I almost forgot to mention that my house is set up off the road, so I also have to walk up and down about 15 steps every time I want to leave my house or come home.

Crazy exercise I get with all those stairs!

Dedication to Success

2009-08-23T16:08:00.000-05:00

Not sure if it should be 'Dedicated to Success' or 'Dedication to Success' but I do know this, you need it (some sort of dedication) to reach true success. There are obviously all types of success, and as I've written before, my definition of success could be far different than yours, but in short success has a basic meaning that we all understand.

I was finally able to watch some of the 2009 Track and Field World Championships before they ended today, and if you want to talk about the dedication to success, these athletes train day after day to get to and compete at a world class level. For most of them training is their career, and it's not over when the world championships are over or when the Olympics are over, they get right back to training.

I was in awe of the events I watched, even of the replays of events I missed, and the still shots wins and losses. The focus, desire, and pride of each of these individuals was so evident, in their posture, in their pre-event mental zone, when they won or didn't win. In the pole vault, the second after the men's gold medalist cleared the bar, he knew he won, and smiled the entire fall. When both the USA's mens and womens 4x400m relay teams not only placed first but created extreme distances from themselves and the second place teams, it was like watching an impossibility, but that's what they set out to do.

On the flip side, when the refs called a foul on the long jump, or when the USA's womens 4x100m relay team fumbled the baton and were disqualified, a look of disbelief instantly came over them, everything they'd been working toward now needed to be worked at again.

When I was a track & field athlete and a swimmer, the pressure to perform seemed far greater than any soccer game I ever played in. Most of the events I did were individual events, a team didn't directly rely on me, so once I was done with a throw, or once I touched the wall in swimming, the results were final and your reaction was real-time. There was no hiding your excitement (who would) but there was also no hiding any disaapointment you might have also experienced (there was tons of that at times.) There were some events you were expected to win, your team was counting on you.

I sometimes wonder what would have happened had one meet, in either sport, gone a little differently.

If I didn't hit my head and nearly knocked myself out in the water...

If I never sprained my ankle at the start of my last season...

Would my definition of success be different than what it is today? Perhaps. I don't know...I never will.

I have no idea where I'd be today if the ifs didn't happen, but I do know where I am today because of the ones that did happen. There's a different type of success in my life now than there was then, but success is still there, and it's still something I work toward every single day. There's not a moment in time, where I'd wish all the challenges would go away. It'd be too easy then, and there'd be nothing to work toward.

We experience success because of the tasks we've accepted. All the things I've done in life may not have resulted in a positive outcome, but the experience has taught me to apply what I've learned in the next scenario that arises.

Build upon what you know, and what you've learned and apply it toward your success.

Who's To Blame?

2009-08-18T08:49:00.002-05:00

It's easy for everyone to point the finger at someone else.

It doesn't really matter if we're talking about healthcare, youth obesity, or if it was you or your sibling that broke your mother's favorite vase.

Blame isn't an attraction factor, and is often always someone else's fault.

It's easier to point blame at someone else rather than admit you've made a mistake yourself.

But here's the part we all ought to remember, no one is perfect. I don't care if you think you are, we all have a fault or two, or twenty. We're all bound to make a mistake, or two, or twenty. When it comes down to it, the only time your mistakes are really bad is when you haven't learned from one and it happens again.

So where's the blame lay in the health and fitness world? It's all over the place. infomercials are telling us to buy the new latest and greatest gadget that will change our lives forever, doctors are telling us to do more cardio, mypyramid.gov tells those with an athletic build that they are overweight and possibly obese, and well everyone has a conflicting view point so it's easy to blame everyone else since there are so many options that you don't know what to do.

I'm sure you've also either used the excuse or at least heard, there just isn't enough time, working out costs too much, I'll get back at it next week. Really the only excuse that I'm willing to accept is that you don't know what you're doing. There's too many conflicting view points.

On that topic I will say this, even if you don't know what to do, find someone good who can tell you and show you, but then stick to it, stick to the plan, follow the workout, make good food choices. Some programs are far more effective than others, but the key to most of them is being consistent and compliant. It's really that simple.

There's no blame to be seen if you really give it you're all. You'll see the results for yourself.

What Motivates You?

2009-08-14T22:08:00.002-05:00

I've previously talked a lot about motivation. All the way from wanting to be the best that you can be, to being competitive, to just doing it because you can.

There comes a time in all training programs where you might start to doubt what you're doing, whether you'll actually reach you're end goal, or if all the sacrifice is really worth it.

Are you kidding me? So my new friend and awesome Coach, Dos, grouped me into a group of Hot Fit Chicks Today. When you say it outloud, it sounds funny. When you think about it, we're lifting heavy shit, we're really fit, we're still feminine, and it's awesome!

If that isn't motivation to keep at it, make point, and help to change the mentality of women's strength training, well then I don't know what it is.

I do know, that I spoke in great detail with Rachel Cosgrove a few weeks ago, in fact I'm doing a whole skinny jeans transformation challenge over at Urban Athlete because of it. I talk with Holly Rigsby, the Fit Yummy Mummy, on a regular basis. And I get emails and messages on a daily basis from women and men, telling me how great my strength is.

Part of me has wondered...

Then the other quickly stepped in. I've trained really hard (as have my friends and colleagues) this is not joke. It's time for women to step up to the plate, to recognize their potential, to believe in themselves, to know that everything they do with their strength and conditioning program will directly effect their everyday life in a positive way.

I could speak about it, until I'm blue in the face. That's not going to do it. You have to try this. You have to get out there, and you have to challenge yourself. You have to want to be able to get through every day just a little bit easier. You have know that it's all within your potential.

I have my mentors, I have my role models, I have my coaches, yet each day the people that motivate me the most, are the people that I help to realize all this, the people I help to become stronger and notice their potential. Talk about motivation!

Realize your potential.

Be strong.

Put forth the effort.

Recognize the benefits.

Become who you are.

Be motivated to get the job done, challenge yourself to do it, and if you need a little nudge, you know just where to find it.

Kettlebell Training Complexes

2009-08-11T14:01:00.003-05:00

I'm a huge advocate of quick and effective workouts. There's nothing worse than having a really hectic schedule and trying to figure out a way to get in a 60 minute workout at the gym. It's just not possible for most of us (or necessary for that matter.)

Kettlebell Complexes are a great way to get a lot of work done in just a little bit of time.

Check out this Kettlebell Complex, Snatch-Windmill-Walking Lunge. Once again full body movements in my workouts. Gets the job done much faster.

I've got a ton more of these coming your way, keep checking back often.

The Dreaded Factor

2009-08-08T09:24:00.002-05:00

All nutrition, exercise, fat loss, strength training programs require compliance. It's really quite simple, most things will work if you follow and stick to the plan. There are some options that are far greater than others, but that's not what this post is about.

This one is about Compliance and Sabotage.

I think it's safe to say that we're all in agreement that in order to see results you need to follow the plan.

The part we often overlook is the sabotage part. There are two sides to this one too, which makes it even more dreaded.

The first is yourself. For whatever reason, things are going really well, then all of a sudden you fall of the wagon, start slipping on your nutrition, skip a day at the gym. These are things you can fix. Hold yourself accountable.

The second is those around you. It sounds crazy, but I'm sure you've all been out with friends and they give you crap for ordering a salad when everyone else is ordering a burger, or that you chose water over beer. Worse is when you get a mouthful for wanting to hit up the gym before meeting up. These are people who for whatever reason aren't wanting you to succeed. Perhaps it's because they don't think they can do it themselves. While you're on this mission you might need to limit your interaction.

All of the programs I listed above require a supportive environment. It's tough to do that when those around you give you crap for wanting to make a healthy change in your life.

Stay compliant and you will see results.

Avoid sabotage and you'll see those results faster.

Kettlebell Training on the Beach

2009-08-06T20:51:00.004-05:00

I find myself kettlebell training even when I'm the road. Then again that's pretty easy to do when you've established friendships in most the cities you visit on a regular basis.

This past weekend I met up with my friends Ryan, Wil, and Megan out in Hermosa Beach, CA for a nice little kettlebell workout on the beach. (Well we were actually there for the Perform Better Summitt.) Nothing too fancy. This video is more or less the warm-up. The actual workout was a partner workout with a combination of kettlebell snatches in a descending ladder and various animal crawls. The kettlebells we had access to were a little on the light side, so this workout was mostly just to get us moving after being on a plane for 5-6 hours.

It's always great to throw in a little fun time when you're away for work.

Had a blast guys, thanks!

Are You Being Lazy?

2009-08-05T20:25:00.002-05:00

Yep, I said it. Sometimes there's a fine line, and to be honest, you should probably get rid of the excuses and get some work done.

What are some obstacles?

Time, Money, You're not sure what to do, Lack of Equipment

Ok, right there we have enough excuses to cover all the other ones. Let's start marking them off the list.

Time. Everyone has enough time to train. This is by far an accurate statement. The days of spending 90-120 minutes at the gym are over. We're looking at fast and efficient, full body, 30 minute workouts. Everyone has 30 minutes a few times a week.

Money. This is a simple too. Not enough money to train with someone all the time, work with someone 1-2 times, have them write a program for you and follow it. Visit them again in 4-6 weeks, get a new program. Now all you need is discipline.

Not sure what to do? Same as above, work with a professional 1-2 times, have them write the program that you'll follow.

Lack of equipment. This is one of the worst excuses next to time. There are 100s of bodyweight exercises available to you. Just the other day I did 10 different push up variations and I know there are a whole lot more! Lack of or no equipment should not be an issue.

I didn't include discipline in the first list but since it came up. Just be disciplined. Anyone can do anything for a set period of time. Give yourself a 4 week goal, that's one month. By the time you reach a month you'll be used to the schedule of working out, and you won't want to give it up.

Turn the TV off, commit to a plan, and see results.

Why Bother With Strong?

2009-07-28T20:06:00.003-05:00

I've done some farily impressive things in my life, well at least they're impressive to me. The one thing I find the most humor in though is the constant question I get in regard to my strength.

People always ask how I got so strong, or they look at me in disbelief until I prove them wrong. It's really quite humorous to me that this is one of the top things that intriques people so much.

So here's how it happened...(and you can do it too)

I've played sports since 6th grade.

I've always been competitive.

I seriously got into working out and strength training about 6 years ago.

I started with traditional weight lifting.

I transitioned into non traditional weight lifting, kettlebell training, underground training, etc.

I kept at it, I increased weight when it felt too easy, I pushed myself, I challenged myself.

Like most things it wasn't easy. In fact at times I found it to be quite discouraging. Then I'd have a great PR, so I pressed on.

I continue to challenge myself, I try new lifts and heavier weights just because. It sets me apart a little bit. It's about dedication. It's about following a plan. It's about success...work at the plan, if the plan doesn't work, re-work the plan.

Train hard. Lift heavy. Challenge yourself. Because You Can.

Kettlebell Fun at the Jersey Shore

2009-07-20T21:11:00.004-05:00

Made a trip down to Avon-By-The-Sea to visit my friends at the Training Room, Uncle Mike and the Milkman. Had a great little workout, then we climbed some rope (note: barefoot is not ideal), played around with the 32kg, and hit the beach to see where the Warrior Challenge was going to take place.

It's always good to visit friends.

Here's the video.

Getting Out of The Rut

2009-07-16T11:39:00.002-05:00

I just talked about falling off the workout wagon a few days ago.

Man, is it hard to get back on, but here's what I've found to be the most effective. Just do it! I know, easier said than done right?

Here's the second part to that, make a big deal about getting back on the wagon. Make the first workout back different than what you usually do. Hit some trails, jump on your bike, go to the track for an awesome sprinting and body-weight workout. Anything that's a little different than what you typically do. It'll give you an energized feeling, and tomorrow you'll see how great you feel, and you'll be headed for your second workout without any thought.

Think about this one too, of course it's easier to stay on the couch or in front of the computer, but if health & fitness were easy, everyone would be doing it, this gives you something to brag a bit about.

Have fun, and let me know what fun workouts you have in store.

Training On The Go

2009-07-12T23:41:00.003-05:00

We all know it too well, that moment when you've finally made some headyway in your training program, you've reached a few goals, your nutrition is solid, you feel great about yourself and what you've accomplished!

Then it happens, you go on vacation, you miss one day at the gym that turns into five, and all of sudden you think your body might have forgot how to do a squat. But more importantly you realize that you have no idea what's going on with you because up until now if you missed you workout by a few hours your day was totally off, so how can you have possibly missed an entire week?

It's easy to get out of the groove, so what can you do stay there, even when things go a little helter skelter?

First off, don't beat yourself up, the negative energy will kill any momentum that might lingering in your path.

Second, start back on your plan right away. Don't wait for next week to start, don't wait til the weekend is over, just make a concerted effort to start the moment you realize you've fallen off the wagon.

Once you've gotten back on track be sure that you aren't beating yourself up, give yourself a rest day, reward yourself for working hard (within reason) and get ready to conquer the next obstacle. You've probably faced much worse in life than falling off the wagon, so pick it back up and get ready to stay on track.

Look at it this way, you've devoted a lot time, effort and energy to make it to where you are, so why waste it on simple moment of weakness. Take it back and make it work for you, mostly because you can.

Time's A Wasting...

2009-07-09T14:32:00.003-05:00

Here we go again...I've heard a bunch more excuses on why people can't fit a workout into their day.

Now it has to do with the kids being out of school, or it's too hot, or not having enough energy at the end of the day.

I can answer those three for you right now...

Take your kids outside to play, they need the fresh air and exercise just as much if not more than you do.

It's been beautiful lately, but even if you're overly sensitive to the sun and heat, most gyms are still indoors and they have the a/c on. If this isn't enough for you then make your workout revolve around swimming.

If you don't have enough energy at the end of the day, try working out first thing in the morning. For many folks, this is the preferred time of day. You can also make sure you are fueling your body with the appropriate nutrition and a decent amount of sleep.

There's always time for a workout, even if it's a short one, something (to an extent anyway) is always better than nothing.

Fresh Fruit in the Summer

2009-07-06T16:48:00.004-05:00

Summertime is quite possibly my favorite time of year, not only because of the warm weather, sunshine, beach, and pool, but mostly because of the wide variety of fresh fruits and vegetables.

Fruits and vegetable taste so much better in the summertime. I make sure to visit the local fruit and vegetable stand a few times a week to pick out my weekly dose of all the local treats.

If you aren't a huge fan of the ever-so-good-for you fruits and vegetables, try giving them a chance in the summertime. You'll be amazed at how sweet and flavorful they are.

Fruits and vegetables are great additions to dinner meals especially grilled or added in as a stir fry, and with having so many options in the summer, you never get bored of what you're eating.

What are some of your favorite summer fruits and vegetables?

What's Your Motivation?

2009-06-29T13:16:00.003-05:00

Those of us who workout, do so for a reason, even if the reason's because we like to workout.

Some of us have other reasons, such as health and longevity. Some of us want or need to lose some weight. Some of us have sports performance goals we want to work on.

Whatever the reason is, know what it is so you can focus on it while you workout.

Not only that but sometimes we need to dig deep into that motivation to get to a workout, or finish a workout.

We have a motivating factor inside of us, you just have to figure out what it is.

Then remind yourself of it, and see how your training benefits.

Kettlebell Training in Louisville with Holly Rigsy

2009-06-22T22:32:00.002-05:00

After Holly and I spent a few hours filming a new DVD for her Fit Yummy Mummys we headed back to Dave Randolph's place for our third workout of the day.

Some tough stuff...

Renegade Rows 5/5
Double Cleans from the Floor 5
Single Arm Jerk 5/5
Sinlge Arm Snatches 3-5/3-5
Double Swings 10
Double Front Squats 5

Acceptance...

2009-06-17T23:26:00.002-05:00

In case you haven't gathered I'm still fired up about the Fat Acceptance Movement.

At the bottom of this post you'll find another link, the one that Erica referenced, about the Fat Acceptance Movement.

I still shake my head in disbelief.

I give credit and respect to people who fight for what they believe in, but this is just one of those things, I can't.

With all the research and studies that have been conducted on obesity and the effects of obesity, you would think this movement would create an encouraging environment for people to want to become more healthy without having to face the thoughts of mainstream society.

Yet, this movement has created a belief that it's just fine to be obese, that it's just fine to condemn your body. I've seen quite a few people lose a significant amount of weight in my career. I met them at the beginning, or at their sticking point, I know them now, as they have made a choice and committment to leading a healthy lifestyle and have proof to show the world.

Not a single one of them has told me they prefer they way they used to live their life.

They all have stories, stories of unsupportive friends and family members, stories of success, and stories of how they just feel better.

None of them are willing to trade how they felt before, for how they feel today.

Here's the article that Erica mentioned.

http://bitchmagazine.org/article/big-trouble

What It Takes

2009-06-17T10:32:00.003-05:00

After my post on Monday, I feel compelled to talk a little bit about what it takes to lead a healthy lifestyle.

As I breifly mentioned...

-It's not about 6 pack abs.
-It's not about being a size 2.
-It's not about starving yourself.
-It's not about working out 3 hours a day.

Being healthy and leading a healthy lifestyle has everything to do with the opposite of the things I just mentioned above.

Eating well: lean proteins, fruits, and veggies, some nuts and grains.

Staying Active: exercising 3 times a week (strength training and interval training work great) and being active 2 or 3 other days during the week.

Perspective: having a realistic perspective on what you're trying to achieve, if you're trying to lose weight, it's going to take some time, it didn't take a month to put the extra pounds on so it's going to take longer than a month to take it off.

Consistency: If you 'Yo-Yo' diet as they put it, you'll rarely be successful. If you hit the gym hard for 3 weeks and then take 4 weeks off, you're not going to see results. Start off by implementing a few things and add changes ever two weeks. Cold turkey commitments are hard to stick to.

It's a Lifestyle: This is the most important thing to remember. Don't look at your nutrition as a diet, look at it as Nutrition, fuel your body with nutrients that are good for it. Look at exercise as an activity, not a chore. Change your mindset and your lifestyle will improve.

My final thought: A healthy lifestlye becomes a way of life, you learn about self discovery and what makes you tick. Your mental game is also much greater. You owe it to yourself to treat yourself right.

I am NOT ok with this.

2009-06-15T15:17:00.003-05:00

To what each do with our own bodies is purely up to each and everyone of us.

This movement, The Fat Acceptance Movement, is something that I cannot support.

Watch this video clip on the Fat Acceptance Movement.

Healthy overweight women (excuse me fat women, and that's the term they are using) are creating a movement to tell the world that they are ok with being fat, that they are happier, and healthier than they ever were at lighter weights.

The interview on Good Morning America goes on to tell us that the women they interviewed are working closely with the physicians to make sure they don't have any side effects tradiditionally associated with being overeweight. They even mention that their physicians are ok with their decisions to support the Fat Acceptance Movement.

Here are my thoughts...

1. Being obese (or fat as these women admit) is not healthy. They may not have any health problems now but in 5 or 10 years they most certainly will, reserach proves this.

2. The story mentions that yo-yo diets are harmful to our health as well, which is true, but why not adapt a healthy style of living? Eat fruits and vegetables, very few grains, and lean proteins. Exercise consistently, even if it only starts with walking. Giving in to temptations whenever you want and avoiding physical activity is not healthy.

3. One woman says she's healthier now than when she was 100 lbs lighter, I think she might have felt unhealthy at the lighter weight because she still wasn't eating properly. There's a huge difference to eating well and restricitng what you eat. Deprivation and dieting typically isn't successful. Committing to a healthy lifestyle is.

4. I think too skinny is also not healthy. I think people who are of average weight who don't eat well and don't exercise, but are just blessed with a decent metabolism and good genetics, is also not healthy. Just as I think being obese is not healthy.

5. Curves are good, shape is good, strength is good.

I do not believe these women are as happy as they say they are. I cannot believe their physicians support their position. Obesity is on a rise, it's effecting our youth, it's a leading cause of death, it's becoming an epidemic.

Competitive Spirit

2009-06-09T20:31:00.003-05:00

Is competitive spirit a bad thing? Personally, I don't think so. In fact I think having some healthy competition helps us all succeed at things we might not have previously thought about.

Now, don't get me wrong, I'm not saying that each and every one of you should go out and start competing in Mixed Martial Arts events, but I think a little competition reminds us of what we need to be doing.

I know it helps me out, keeps me training hard, keeps my focus on the business side of things, reminds that I should not expect things to fall into my lap, but that I have to work at them.

We're all structured a little differently, some of us more than others, so it makes sense that not all of us have a competitive spirit, but for those of you that do, I'm curious as to why it drives you, or if you feel it helps or hinders what you decide to do in your life.

36kg Kettlebell Snatches

2009-06-03T20:10:00.002-05:00

last week while training this was a spur of the moment attempt and when it went up with ease, we thought we'd film it. The left side was not as strong as I would have liked it to be, but I'll take it. I'll get some higher reps next time.

Erica and Angie also snatched the 24kg tonight, I'll be posting those strong videos soon as well.

Keep it up ladies, you're kicking some major butt!

Kettlebells and Shoes

2009-06-01T23:13:00.002-05:00

Not sure how often I'll see this image...

What A Mental Game!

2009-05-31T18:47:00.003-05:00

In my opinion strength training is a lot of fun. It's challenging and empowering all at the same time.

Ever wonder what the reasons were for not being able to deadlift those extra 10 pounds? Or snatch an extra 4kg?

If you've followed the proper training protocols and your form is solid, chances are it's all a matter of what's in your mind.

Think I'm wrong, well I guess I could be, but for me I know it to be true. Point in case just last week, I was doing heavy kettlebell snatches. I started with 24kg, then 28kg, and 32kg.

Awhile back I attempted to do 36kg, but never got it fully overhead. Why? Not likely because I wasn't strong enough...but more likely because I was psyching myself out.

So last week after getting a good 5 reps per side with the 32kg, I picked up the 36kg, and overhead it went, with a good amount of ease at that.

Always make attempts believing that you can do something, the outcome is far greater, than when you doubt yourself.

ps - I'll post the video in a the next few days.

40kg Turkish Get Up

2009-05-27T21:11:00.003-05:00

It's a little shakey toward the very end, but this one thing I've been trying to do for quite some time. The weight itself wasn't a struggle but rather keeping my wrist neutral throughout the whole movement and not letting the weight of the kettlebell pull my wrist back. Maybe I'll try the 44kg next.

Bad News About Kettlebells...

2009-05-08T21:28:00.001-05:00

This one is short and sweet.

The landscape of kettlebell training is all about to change, are you ready?

Training Motivation

2009-04-28T21:35:00.002-05:00

We all could use a little training motivation. In fact if you train without goals or a training program it's sometimes difficult to have good training sessions.

I have training goals, I'm cutting weight for the next division for women's BJJ, but I need to keep my strength and I need to keep/improve my conditioning. I have a pretty stringent nutrition plan as well as workout plan.

Today I felt like I needed a change so I took one of our group workout sessions at the gym. The entire class was kicking some major ass, so I felt inspired by them to do the same myself. From here everyone's energy piled on top of the next person from lifting heavier weights to keeping a faster pace on the 600m runs. The atmosphere was awesome, and as usual most of the group hung out for an extra 10-15 minutes just because...

This is the type of environment I love to train in, not everyone does, but it motivates me when I need that extra step in my training, and motivating others is fun too!

Say It Isn't So...

2009-04-27T12:52:00.002-05:00

Truth be told, I've thought this way for a long time, and although I sometimes need reminders of it and encouragement from my close friends and even closer colleagues, I'm happy to read about it one more time and reflect on it's truth.

Check out this guest blog post by my friend Zach Even-Esh on Chris McComb's Kick Back Life Blog.

Most of you know my story. Almost 3 and 1/2 years ago I left my steady and comfy salary to work for myself. Everyone around me was exicted for me, but you could tell by the look in their eye, or their hesitated response that they had doubts, huge doubts that I was making the right decision.

Now that I've made it work, and I have the steps in place to do a little bit more (or a whole hell of a lot more), I'm getting some of those same blank stares and moments of hesitation, along with comments urging me to take a break and enjoy life.

I am enjoying life! I may have more responsibilities than most people or maybe I even have a slightly higher stress level, but I also can take off in the middle of the week and hit the beach for a day, take a few days for a roadtrip, go to another country, or take a weeks long vacation or more. I still get paid, and I don't have to take any vacation/sick/personal time!

If I had it to do all over again, I might do some things differently, but I'd never not go in the direction I've gone or the one I'm taking now.

It's Places Like This

2009-04-19T09:02:00.003-05:00

It's places like this, among the others I plan on vacationing to this year and next, that help me remember why it is I do what I do. There are times, as I know you've all had them, where you've wanted to through your hands in the air and say forget it. In fact I'm sure it happens more then you keep track off, and it's just not related to work, it can be about your workout plan, your nutrition, your friends and family, really just about anything. So then you sit back and wonder, why bother?

Well...I can't answer that for you, but for me, I bother because I care. I bother because I believe I can make a difference. I bother because it's worth it, especially when it comes to my health, this is one I hope you bother with as well.

Which brings me here, I'm in St John, (I'm in St John writing a blog post...but don't worry I'm headed straight to the beach, then to the pool, and then to whatever I want to do) The point is this, to take time for yourself, even if it's only a few minutes a day, take time for yourself and appreciate what it is you've done, the things you've learned, the difference you've made, and how those things effect the now and your future, your plans and your dreams, and how you'll get there.

I never thought vacations were a good idea because of all the work that was required before you left and when you got back (even this one...up until I got here) but sometimes it takes a vacation and places like this (serene, mystical, beautiful) to put it all in perspective.

It's places like this ...

The Future...

2009-04-16T23:29:00.003-05:00

The future of women athletes accross the board is growing at a fanatastic rate, or is it? My opinion is quite biased as we have a troup of about 6-8 girls training jiu-jitsu and judo right now. Seriously, these girls are going to grow up to kick some major ass (and no, I'm not going to edit that.)

I almost wish I new about jiu-jitsu when I was a kid, or sports in general for that matter. My parents weren't much about traveling for sports or forcing us to playthem...ever. Which in my opinion is good because I had no expectations, but I happened accross a sport I loved when I was a kid and teenager...swimming. Truly, really loved it. Had practice every day, drove hours to meets, swam my heart out, then had a traumatic experience and never went full force on it again. Too bad now, I was a great backstroker. Anyway, I'll be the first to say that I don't agree with early specialization, I think kids should be kids, but these girls have it together.

I watched their class the other day, they picked up on some skills that I still haven't mastered, and I've been training for over two years. In my opinion they are the future of this sport and probably others, but what matters most is that they have fun and that they want to come to class. They certainly aren't forced, in fact I think they quite have the upper hand on this sport right now, I'm really looking forward to their progress.

Tess and Mia, you two are awesome!

It's Really This Simple

2009-04-13T20:01:00.003-05:00

I know what you must be thinking, "What in the world can she be suggesting now?" Truth be told I think a good many things are easy to implement, it might take some effort to succeed, but implement...a piece of cake. (Funny how references like revolve around food, but that's for another day.)

If you know anything about me, you know that I believe strength is a necessity, that eating well is your only practical choice, and that consistant exercise promotes mental and physical fitness. It's not about a diet or an intense sport specific training program, but rather a lifestyle.

Long story short... I got in a great workout today before I started running some of our evening workouts, and one of our clients was in working out while her son was taking the kids Judo class. Her daughter came too but just to watch. Before I knew it this little girl, full of energy and eagerness, was doing everything her mom did during her workout, and she'd do some push ups with me. At the end of her mom's workout, I got a huge hug filled with happiness. It's not new to me, I see it almost everyday, as a child jumps up next to their parent and follows as closely as possible their squats, push ups, etc.

My point...lead by example. Children look up to their parents, they want to do the things they do, so spend time with your kids by playing outside, running around in the park, making a game out of working out, encourage them to be their best. Let them enjoy a healthy life with you, don't park them in front of the TV. And, if you don't do any of these things yourself maybe you should...a then lead by example.

Because I Can...And So Can You

2009-04-07T08:57:00.003-05:00

This certainly isn't a new topic for me, or a new belief for that matter, but the simplicity of it came up in a conversation the other day, and it couldn't be more true.

When it comes to strength training, I believe that each person (women in particular) should strive to be the strongest they can be because you can be. It's really an empowering notion in every sense of the word.

Food For Thought

2009-04-03T07:29:00.002-05:00

Just the other day I was talking about the way we as a culture eat today compared to how we ate 50, 100, 200 years ago.

Then I recieved this email from a friend stating the same theory, and a movie is being made about it.

It often confuses and scares me that it's easier and far less expensive to eat foods that are bad for you.

It highly irritates and upsets me that marketers are allowed to and consciencously have no objections to making us believe that certain not-so-good foods are good for us.

The first line of this video...

"The way we eat has changed more in the last 50 years than it has in the previous 10,000"

Listen to the rest, think about what is said. I'm interested in your opinions.

Respect For Your Body

2009-03-23T10:54:00.002-05:00

I am about to feel a little bad about what I am going to write, but I believe it's necessary.

I was stopped at a traffic light this morning and watched an attractive but very large woman stand over a trash can stuffing food in her mouth.

I thought to myself that I had no idea what this woman's worries were, I have no idea what thoughts drive her, and I have no idea what pain she faces each day, but I do know that if she respected her body a little bit more, at least in terms of what she ate and where she ate, she might even enjoy the taste of that pastry she was so furiously consuming.

It's far beyond me to dictate what people do with their lives, perhaps some people don't even care, but when you are struck with the choice of making a decision that could greatly increase the quality of your life, I would assume that most of us would want to choose that.

It's not just what foods you decide to consume, it's also about including activity in your life, recovery time, proper sleep, and mental awareness of the whole picture.

It all goes back to good in gets good out, but bad in gets bad out. I constantly return to this quote I once read, "Nothing tastes as good as lean and fit feels."

I'm not sure about you, but I'd like to be an active and healthy person for as long as possible.

Keep It Going

2009-03-19T13:16:00.002-05:00

Very few of us have the constant energy of the Energizer Bunny Rabbit, I know I can even get a little lazy, but consistency is the basis of any program you follow. Yes, any program.

What is consistency? Sounds like a relatively easy word to define, I'm sure most of us can do it, but actually sticking to it seems to be the hard part.

According to Webster, consistency is, the steadfast adherence to the same principles, course, form, etc.

So why is it we have such a hard time holding true and being consistent?

-Maybe your workout never gets any easier, truth be told I don't think you should ever be able to say a workout was easy.

-Maybe you've run out of time or other things are clogging up your schedule. Schedule your workouts weekly, and consider them to be appointments that cannot be missed.

-Maybe you've decided that you aren't seeing any results after two weeks. Give this a little bit of a chance to start to work for you. Getting out of shape didn't happen overnight, so getting back in shape isn't going to happen overnight either.

-Maybe you've given in to temptation. Don't! It's worth every ounce of your own discipline to stick to a plan for a minimum of 4-6 weeks to see the beginning of true results. Put down the donut and start moving.

Going back to the definition, the steadfast adherence, this is simple all you have to do is follow the plan. Commit to a planfor 4-6 weeks, that's all, it's a long enough period of time where you will start to see results, yet it's not so long that if you aren't seeing the results you want yo have wasted months of training on a method that doesn't work.

Focus on staying consistent, you'll see results.

Nutrition: The Good, The Bad, and The Ugly

2009-03-16T20:42:00.004-05:00

I know it's an over-stated phrase, but it fits. Awhile back a friend challenged me to follow the Paleo Diet. The challenge was two-fold, one so he had additional people trying Paleo with him, and two he wanted to see if it could be done following a lacto/ovo vegetarian meal plan.

I agreed but for some different reasons. One, I wanted to cut some weight for a tournament. Two, I wanted to see if the Paleo Diet had any effect on my blood glucose levels and the amount of insulin that was required to maintain my ideal blood glucose level.

First things first, easy way to drop a few pounds of 'bloat' without having to workout harder (notice I say harder because we all need to workout, there is no replacement for that.) There was also no urge to 'cheat' with the Paleo Diet. Typically most nutrition plans (or diets) have cheat days and cheat meals built into the program, Dr John Berardi's Precision Nutrition does, and it allows room for human error as well as sanity. The interesting part was I didn't even feel like cheating. In five weeks I cheated once, and I wouldn't even call it that, I had a few homemade potato chips and a piece of birthday cake. Not too shabby, but like I said after the first few days there was no urge to fall off the wagon.

So why is it so hard for most people to stick to a nutrition plan, or better terms yet, choosing healthy options throughout the day, more or less part of their lifestyle? Through excuses I have heard I blame accountability. Really, who is holding you accountable and why? These are questions I can only answer for myself.

For me I wanted to make a new weight class for Jiu-Jitsu and I wanted to see if I could treat my diabetes better than an MD (no offense to any Docs out there.) Fact is I've used significantly less insulin, and I've had less highs and lows, that right there is worth it's weight in gold.

I have decided to make a few adjustments that work better for me, but nothing too drastic. It's a simple plan of eating lean proteins, lots of veggies, some fruit and nuts. I try to avoid protein bars but did rely on whey protein shakes about once a day.

I almost forgot, I've taken significantly less naps as well, higher energy levels, has done wonders for my training.

90 lbs Will Continue To Haunt Me

2009-03-11T08:10:00.003-05:00

I'm still working on that 90 lbs Turkish Get Up, can get to standing, but can't get back down. 80 lbs is up and down with some concentration. There's just something about those extra 10 lbs. I think it's the weight on the wrist, not necessarily the weight itself. So I've been working on long sets of TGUs with the 24kg, 28kg, and 32kg, as well as just holding the 90 lb KB to get used to the weight. Looking to do it by April/May time frame.

Planes, Trains, and Automobiles

2009-03-10T07:51:00.002-05:00

A great movie no doubt, but today's post is more about the effort it takes to consume healthy foods while on the go. Here's just a few small tips I use on how to make it work while jetting accross the country and back.

As some of you may or may not know, I tend to travel most weekends for work. Traveling can be tough on your nutrition; constant eating out, less than healthy food options, eating less frequently and bigger portions, and then some. It’s equally as difficult to rely solely on protein bars and meal replacement drinks. Regardless of flying or driving, you spend a lot time sitting and are often at the mercy of fast food, convenience stores, chain restaurants, and the like. Not only is it mostly unhealthy, but it’s also expensive.

I’ve made a few changes to my travel ways to side step all this nonsense and keep my nutrition on track during these weekend traveling excursions. First, is to cook up some lean protein the day before and place in small storage bags. In addition to this I take a small storage bag of mixed nuts, as well as a piece or two of fruit and/or cut vegetables.

I don’t end up starving from trying to stay away from the bad stuff, and I don’t feel like crap because I’ve eaten the bad stuff, and I’ve saved about $20 on crappy airport food. Depending on how much you’ve packed and when you leave during the day, you’ll also have some left over food to last you through the first day of your trip.

Once I’m settled I find the local grocery store and pick up some of the same things I’ve packed minus those that need cooking.

Do you have any food travel suggestions?

Nothing tastes as good as...

2009-02-24T21:49:00.002-05:00

I once came accross a quote that really struck me as one of the simplest things to think about when choosing to eat well and being diligent about sticking to your workout program. The simplicity of it's statement has created an imprint on my mind, and I hope it has some similar effects on you.

"Nothing tastes as good and lean and fit feels."

I apologize for not knowing who the author is, I wish I did. Even as I reread it here, I think about how much I like certain foods that are not good for me, and then I think about how great I feel when I don't indulge in them, as well as how great I feel when my clothes fit well.

I've often heard people say that it's difficult to give up grains, that it's hard to not eat sweets/sugar, that it's a pain to eat several small meals a day rather than three big ones. The truth be told, once you've made the decision to give these things up, you will not crave them a few days after giving them up. Once you start eating smaller amounts every few hours and are no longer feeling stuffed and bloated after each meal, well that speaks for itself.

I'm not saying it doesn't take some will power and dedication because it does, but then again don't a lot of things?

IYCA

2009-02-19T23:03:00.003-05:00

Well I'm down in Louisville for the IYCA summit, and so far it's looking to be a really great event. I'll write more about it after the two days are finished.

If I've said it once I've said it a million times. Every training program needs a goal. Truth be told we all work harder at something if there's a specific task that needs to be accomplished. Goals can range from increasing your deadlift, increasing your number of pull ups, loosing 10 pounds, etc.

Let's say your goal is to maintain, that's great but it has it's flaws at the same time. If you don't vary your workouts or the stimuli then your body will start to accomodate to those workouts and you won't reap much benefit from them. Even if you're goal is to maintain, give yourself small goals to achieve, such as a certian number of push ups, a cerain number of sprint repeats in an allotted time frame, or working on your pull ups. This way you aren't forced to completely change your workouts, you've just added a little something extra that will keep you interested in what you're doing. And you'll even see some results from it.

Home Sweet Home

2009-02-12T21:06:00.002-05:00

Moving on... Well things have been crazy again, the official move into the new gym is this weekend, and I'm very excited yet it's a little bittersweet.

We opened our doors a little over three years ago, with a little bit of hope and a lot of vision. We always knew we'd outgrow our little space, but to know that the final day is upon us brings mixed emotions.

Our new space will easily accomodate more people and more class times, we have a seperate room for Brazilian jiu-jitsu, and we will be adding several new types of classes. I'm very excited for the new space to open, the options are again endless.

Hope you're able to drop in for one of our infamous workouts.

A Lil Fun on The Wall

2009-02-05T23:47:00.002-05:00

Indoor rock climbing has really become one of those activities that a lot of people are really into lately. And I am guilty as charged. Apparently I missed the boat a few years back and just jumped on now.

That being siad I've only been a few times, but as always, found a way to make it a little more interesting, not that it isn't already...

I went again tonight, straight for the same climb that gave me a tough time the last time, got a little further though tonight. After spending a good two hours trying various climbs (I still haven't figured out all the terminology) I decided it was time to switch things up a bit. My poor climbing partner has no idea how crazy I really am.

1. Climb to the top without allowing my right foot to step on any holds, just the wall.

2. Climb to the top without allowing my left hand to use any of the holds, just flat on the wall.

3. Speed Climb (if you'll call it that) as many climbs to the top as you can in five minutes (while being safe of course).

Great times, if this is your thing give it a go, and let me know how you do. It's slightly addicting.

Strong Chicks Kick Ass

2009-01-29T07:57:00.002-05:00

PCF Ladies are Strong! from Potomac Crossfit on Vimeo.

This is my friend, Jen's gym. These ladies are really pushing themselves. They might not all be world class athletes, but look at the determination and pride they have by lifting these heavy weights (or as Jen says, lift heavy shit.) Women really can train to be strong and maintain/create feminine physiques.

Nice work Ladies, and props to you Jen, keep it rockin!

Challenge Yourself...You'll Be Suprised

2009-01-28T07:01:00.002-05:00

I can sometimes be guilty of it myself, saying there's something I can't do, sometimes without even trying. What's up with that? You're almost setting yourself up for failure before you even give it a go.

Over the past few weeks I've tried some workouts and movements that I don't typically include in my workouts, either because I never have, I've forgetten about them, or I don't like them. These have been some of my best workouts in the past few months, and as crazy as it may sound, I've actually enjoyed them too.

So everyone once in awhile, maybe even once or twice a week, work on one of those movements that have been resting idle in the back of your workout tool box, you'll see how easy it is to challenge yourself and also succeed at the same time.

Consistancy

2009-01-12T23:18:00.002-05:00

The key to every program you start, other than actually starting it, is consistancy. You need to give every good program you try atleast 4-6 weeks before determining if it does or doesn't work for you. Following it exactly is also a crucial step.

Often times I'm faced with people who see amazing results in the first 2-3 weeks, then they start to fall off the wagon a little bit since things are going so well, and now they've reached a plateau. Man those plateaus are really annoying!

Here's the solution, and it's really easy, and you know it already. Stick to your plan and don't deviate. Consistancy is the key to the results of any quality program you choose to follow. You can make it happen.

Keeping Your Nutrition In Check

2009-01-10T17:37:00.002-05:00

Nutrition and exercise go hand in hand if you want to maximize the effects of both on your body. If you do one over the other, you'll certainly see some results, but if you do both you'll really see some amazing transformations.

Ironically, keeping up with your nutrition is a harder step to overcome than exercise. Eating will isn't cheap, eating well takes planning, and eating well isn't always convenient. Sticking to it will not only help you reach your health and fitness goals faster, it'll give you more energy too.

Jumping right in to good nutrition from bad can be similar to quitting smoking cold turkey, especially if you're bad at committing to things. If this is the case for you, every 2-3 days replace one bad eating habit with a good one. In less than two weeks you can be making healthier decisions and start seeing all your hard work at the gym really shine through.

Resolutionaries...?

2008-12-30T16:14:00.003-05:00

For as long as I've known about New Year's, I've known that you're supposed to make a New Year's resolution. A new start, to a new year, to a better you. It's often a resolution to quit something...smoking, eating too much, cursing, you name it...if it's bad for you someone along the way has decided to give it up for the New Year. The other majority of promises have to do with increasing one's health, the biggest is to start working out or going to the gym.

With everything bad that we're quitting and all the new and healthy things we've added to our lifestyle, well we should be some of the healthiest and most fit folks ever. We might even be...at least for a month. Then before we've even become accustom to our new lifestyle, temptation grabs hold and quickly steers most of us back to our previous and somewhat undesirable way of life.

It's clear that my thoughts about the New Year's Resolution aren't all that high. However, it has helped some of us, and perhaps this year it will effect a few more. My question is, well two-fold I guess...

If you're going to attempt to make such profound changes in your life, why not stick with it a little longer to actually see the benefit and results that will encourage you to stick with it longer? And, secondly, why use the New Year as your crutch?

Committ to a change and stick with it, whether it's tomorrow night or in the middle of March, follow through with what you commit yourself to, and enjoy the benefits of doing so.

Blaming Desire

2008-12-16T20:54:00.002-05:00

Uh oh, what on earth could I possibly be talking about? Emotions drive our actions, ranging from desire to anger, and vanity to angst. These emotions are responsible for our want to workout or sit on the couch, they influence the way we eat, they are even the reason we choose indulgence over satisfaction.

You're stuck when one emotion controls multiple actions. For example, most of us want to look good in a bathing suit, yet that same group of people will also on occassion (some more than others) give in to food cravings and the comfort of the couch. So how do you train your brain to put down the bonbon and pick up the kettlebells (or dumbbells, barbells, you get my point)?

I'm sure there are a ton of answers out there, just as there is for everything, but the one answer we're all looking for is the one that helps us out. Fair enough. The problem lies in motivation and accountability. I know I shouldn't eat that dark chocolate truffle with that smooth, melt in your mouth buttercream filling, but let's be honest, I sometimes indulge (ah, back to an emotion).

The question is, how do I train myself to believe that I'm better off without the bonbon? Simple answer is, when you eat too many you feel like crap. Another questions is, do I really want to get up off the couch and hit the gym? Simple answer is, you may not want to, but the only way to fit into the one size too small bikini you bought for vacation is to go. It also helps to tease yourself. Tell yourself that you can have a not-so-good-for-you-dessert after dinner because you went to the gym and got in a good workout. Chances are you'll feel really good about/from the workout, you won't want to ruin it with the dessert. And reality is after a few weeks of questioning emotions and actions together the good choices will start to just happen without having to think about it all the time because it's about making a lifestlye change not about going on a diet.

Thanks Sam...

2008-12-04T23:06:00.003-05:00

Well, well, well...

Looks like it's been a month (or more) since I posted to my own blog...tisk tisk. I blame all the good things that have been happening, not a bad thing to blame I suppose.

The gym is moving to a bigger space.

The gym is moving about two blocks from it's current location. We're expanding in size by two and a half times. It's going to be an amazing space, and we're looking at January for the official move. The grand opening (which includes one hell of a workout among other things will follow the move.)

There are a number of other things in the works, but I want to keep them quiet until they are all official.

So, I hope you are all still training hard and achieving your goals. I'll need everyone's progress of the 6 week challenge to post the results.

Hope you stick around, it's going to be a fun and wild ride.

Five Weeks In

2008-10-27T13:15:00.003-05:00

Some of the masses from the juvenile diabetes walk yesterday. It ended up being a beautiful day despite the monsoons we experienced the day before. A nice little group of friends and family participated in the walk. Thanks everyone!

Next year, I think I'm going to give 'JDRF Ride To Cure Diabetes' a shot. It's held in four locations, Sonoma, Whitefish, Death Valley, and Asheville. Each location has a 30 mile course, 62 mile course, and 100 mile course of riding. I've actually never been on my bike for more than 10 miles at a time so this should proove to be an interesting training experience for me. The dates for 2009 aren't set yet, but I imagine it'll be an amazing experience. Check it out.

~~~~

There's just about a week left of the 6 week challenge. I'd love to hear how everyone is doing and progressing.

To Motivate You...

2008-10-17T11:41:00.002-05:00

The other day Erica sent me an email with the status of the challenge she proposed to herself. It may inspire you. Here's the exact email.

Hey Pam

I just wanted to update you on the progress of my new healthy lunch goal. I wanted to share because the results are seriously better than I could have ever anticipated and I'm so excited about it.

I started bringing my lunch or getting salads and some sort of protein from the cafeteria. Sure, I am saving money, but that's not the best thing that's happening. I find that when I eat a healthy lunch (in lieu of heavy or carb-y restaurant food), I feel SO GOOD for the rest of the day. I do not get tired. This means no feeling like I'm going to fall asleep by the end of the workday, and no desire to take a nap before class. It also means that my performance in workouts is better. This floored me. Last night, I was the first one to finish the Crossfit workout and that never happens to me. I didn't get tired or feel like I was going to puke at all. I was like "wtf is going on here?" It allows me to work out harder; it's amazing.

I also find that eating a good lunch sets a healthy precedent for the rest of the day. If I know my lunch was really healthy, I have no desire to fuck up with restaurant food or unhealthy snacks later.

So in short, I am AMAZED at this simple step I've taken and the chain reaction it's had. I didn't expect it. I mean, I knew intellecutally that diet was a huge part of the equation, but I was minimizing it because my own on-the-run eating was bad. This is the best change I've made for myself since I decided to "get healthy" in the first place a year and a half ago!

Erica

Excellent work Erica!

As the cold season approaches...

2008-10-14T14:40:00.003-05:00

Cold on two fronts, for that matter. The cold (coughing, sneezing, running nose) season and the cold (brrr) season are fast approaching us. In fact, I think we're already in the midst of the first one.

The cold season can take a toll on working out in many ways...

1. When it's no longer light in the morning, it's harder to get out of bed.
2. When it's cold in the morning it's harder to get out of bed.
3. When you have a cold you're less motivated to get to the gym.
4. Since it's getting colder you're wearing bigger clothes and it's easier to hide the fact that you haven't been making it to the gym.
5. The fall season brings us baked goods that seem simply irresitable, like pumpkin pie, apple pie, fresh baked muffins, and so much more.

Since I just listed the majority of excuses for you, there's no need to use them. In fact making sure you get in your workout during the next few months is even better for you (no I don't have research on that but it makes sense) for the following reasons.

1. The stressors of the holiday season are slowly creaping upon us, relieve all that stress with a good quick workout.
2. The food of the holiday season is creaping into our homes, and offices, and everywhere we turn, so getting in your workout helps you to say no to them, or atleast gives you the boost you need to get rid of them after you've eaten them.
3. While you're friends are hiding in their bulkly winter wears you won't have to worry when that unseasonably warm day comes along that calls for a tshirt and jeans.
4. Lastly, we all need some 'me' time during the upcoming holiday season, so make sure you're working out several times a week, and start thinking of yourself.

Self Evaluation

2008-10-09T19:35:00.002-05:00

It is easy for us to forget about the small things we do on a daily basis. Not only that, but there are two ways that this can effect us. For one, forgetting about the handfull of M&Ms you ate at the receptionist desk, and the half a cookie you ate with your afternoon coffee, can negatively effect your training/weight loss goals. The second is forgetting that you take the stairs 8 flights each morning, afternoon and evening, or that you walk to work rather than drive.

My point is this, you might not drop those last 5lbs if you keep forgetting about the M&Ms and the cookie, and you might not realize the actual difference of taking the stairs or walking on a daily basis in addition to your regular workout routine but both add up.

The best thing to do is to keep a journal of your nutrition and daily activities. If you write down everything and don't end up with selective memory, you might notice a pattern, or realize you snack poorly far more often than you ever remember.

This isn't a task you need to complete for the rest of your life, unless you really want to, but it is a great task to do for about 6-8 weeks every 3-4 months. Get yourself in check, and if you notice you might be slacking again in a few months, simply start keeping the journal again. There's nothing like stepping back and taking a look at the whole picture.

A Little Disappointed

2008-10-06T20:37:00.004-05:00

This is not the picture of a person who you would expect to use...

these 5 pound dumbbells. Does she or is she trying to get women to follow her workout?

I don't regularly read Shape magazine, but for some reason or another it, along with several other magazines, are sent to the gym. So imagine my suprise when I'm flipping through the Novenber issue of Shape and come accross an artcile with a circuit training program that Gina Carano uses.

Score! I can't wait to read this, she is after all, The Female Mixed Martial Artist.

Imagine my disappoint when I read the article. I know, I didn't think it was possible, but here she is an undefeated female mixed martial artist. She spares in the ring for a living, and she's talking about needing strength, endurance, and balance to supplement her technique training, and she's using 5 - 10lb dumbbells in the article! Give me a break!!

I don't know what to believe. Does she really use 5-10lb dumbbells? Or is she softening the size of the weights she regularly uses so more women try the workout?

I don't care! This is absurd. I've said it a million and one times, a woman's purse, or backpack for that matter, weighs more than 5-10lbs. You can't tell me that this undefeated mixed martial artist trains with 5-10lb dumbbells. She punches and kicks her opponents in the face of crying outloud!

She talks about jumping rope and shadow boxing, that's great, perfect movement patterns for active rest (no complaints...seriously,) but afterwards we're supposed to be doing a twisting squat with a 10lb dumbbell, good morning raises (which just has a standing calf raise after the good morning is performed---which isn't necessary) and partial one legged squats. I can't believe what I am reading.

I have more work to do than I thought.

Extra Incentive

2008-10-02T21:43:00.002-05:00

To help keep you on track with the goals I challenged you to a few days ago, I've decided to give away some free training material the person who meets their stated goals within the next six weeks.

You still have a chance to join in on the challenge. All you have to do is post your goals on the blog as well as your progress. It's pretty simple, and I guarantee that by checking in you'll reach your goals even sooner.

The person who meets their goals and keeps us update through the blog will recieve a copy of 'The Redeemer - The bodyweight workout guide' as well as a copy of my brand new conditioning DVD. No charge to you, just keep posting your progress on the blog.

Looking forward to hearing about the challenges you've chosen.

I'm Challenging You!

2008-09-30T11:50:00.002-05:00

For the next 6 weeks, just in time for the start of the holiday season, I'm challenging you to step it up a notch in your strength and conditioning program.

All you have to do is commit to one positive change, add a new type of training, add an additional training day (without over training), take one bad thing out of your diet. The choice is yours.

Post your goals here, and check in regularly to let me know how you're doing. Think of it as your online training support group. I'm excited to hear how it goes!

Entering the World of MMA

2008-09-29T21:14:00.004-05:00

The interest of women in martial arts has been significantly smaller than the percentage of men involved. Lately, a great many more women have taken a liking to martial arts, most specifically mixed martial arts. For this I'll thank the two prime time fights that have occurred in the past few months, as well as the fights shown on Showtime and a few other sources.

Who would have thought that women would enjoy taking a punch to the face, a pounding in the ribs, and possibly facing an armbar or a choke that leaves you momentarily lifeless on the mat?? Or better yet, being the one administering the pain?

Despite my interest in the sport of mixed martial arts and my great fondness for Brazilian jiu-jitsu, I never would have guessed that more and more women are interested in the sport of mixed martial arts. I'm curious to the reason of the increased interest and if it's one that will not only last but increase as the years continue.

Although the female interest has increased, it's overall involvement is still low and limits some tournaments and fights to few opponents. Will there one day be a following like that of other sports that were previously dominated by men? I personally have promised to my dear folks that I will not enter a ring, but I will continue my pursuit of excellence in the sport of Brazilian jiu-jitsu. I wonder how the rest feel?

Focus

2008-09-26T14:38:00.003-05:00

Most things in life require focus, at least those things that we want to yield great results. Lots of things fall into that category; business, health and fitness, education, success.

Funny how those things are so different from each other, but also really aren't all that different.

If I start a health and fitness program, or even a sport specific strength and conditioning program with specific goals and outcomes in mind, I have to stick with that plan. I might even have to make adjustments to the plan to make it work for me and yield the highest results. This all takes focus.

If I want my business to be profitable and continue to grow I have to work at it, I have to have a plan in place for every possible scenario that could arise. Business being the way it is, I might even have to add in a few plans, or again change something that's already been started.

Anything that has come easily, isn't appreciated as much, had you had to really work for it.

Focus...if you desire to have success (whatever realm it may be in) make it happen, surround yourself with people who will support you, close the door on those who don't, educate yourself, ask questions, be open minded, never give up, work hard, have fun, and believe in yourself and your goals.

The 24kg is my friend, and yours too!

2008-09-25T18:23:00.004-05:00

Believe it or not the very first time I ever picked up a kettlebell it was 24kg! No worries I didn't do much with it, maybe some deadlifts and a few low swings. Regardless, after that I was hooked! I had only done a few things with it, and it seemed like so much fun, until then working out was not fun.

I immeadiately bought an 8kg, and quickly found a the need for a 12kg and 16kg. The strength gains were amazing, the lean muscle gain was amazing, and working out was now amazing.

Advancing through the bells was, at times, difficult but I knew I could do more. I had crossed paths with multiple people who knew I could do more as well. I trusted that and I went with it. Working with the 24kg regularly has made me the strongest I have ever been and I am feeling great too.

Strength and Conditioning for MMA

2008-09-24T06:11:00.003-05:00

It's no secret that the sport of MMA has been unleashed, and the fans are popping up everywhere. Within the past few months women's MMA has gained popularity as well, and it seems like these girls are really working on their strength and conditioning. It might just seem like they are since we're only seeing one women's bout and multiple men's but regardless the display is noticeable. (Likewise for those who aren't incorporating any strength and conditioning.)

The benefits of having a good conditioning program that supplements any martial art training are two fold. Having the strength and stamina to out last your opponent is crucial. Think about it, if your skill level is identical to the person's you are fighting, or worse yet it's better, and you lose because you got tired, you could have (should have) done something about that.

Secondly, if you're already training a martial art you've more than likely seen your fitness level increase. Why not have your health and fitness levels increase even more by including a simple yet effective conditioning program?

Sports and Fitness

2008-09-13T14:35:00.003-05:00

If you play a sport does that automatically mean you are fit? Chances are, no. So, if you're fit can you play any sport? I'm sure you could play, but you might not be the best. Which is better? For some it's a toss up, for me it's clear. I'd rather be able to attempt to play multiple sports and not be the best at all of them but have the stamina to perform them, than be stuck with one sport forever and not be able to be even average at something else.

The short of it is this...in addition to your sport specific training you also need to work on your general strength and conditioning. Not only will a good strength and conditioning program make you stronger, it will also make you a better athlete within your sport. The carry over to everyday fuunctional movement will also be of extreme benefit to you.

This is especially important for young athletes. Young athletes specialize in sport so early that they become good at one thing, and are sometimes even unable to perform other activities or sports. Young athletes whose sport is primarily lower body strength dominant may have very little if any upper body strength. A good strength and conditioning program would incorporate upper body strength into these young athletes training programs to make them a better balanced athlete.

Rugby in a few short words with more to follow

2008-09-09T16:12:00.001-05:00

I’ve never played the sport, although I admire those that do, both male and female. Several of my friends husbands play, several of my new friends play, I’ve trained almost a dozen of them, and well there’s a lot to consider. It takes a good amount of endurance, speed and agility, and strength. It takes passion, accountability, dedication to hard work and a touch (or more) of nutrition and recovery.

Speed and agility today, practice tomorrow, conditioning the next, and game day to follow, yikes! It’s almost as if these players have a part time job, oh wait… they do.

The demands of a chosen sport are real, it’s not some sort of Nancy game you decide to just partake in. As with all sports, you need to be serious at times, you need to focus, you need to train, you need to practice, and you need to develop your skills, among many other things.

How do you balance the demands of life, your work, your home, your play with your sport? For those who are passionate and serious you find a way, for those who are not one area begins to slack. Balance is key, and your success is how much you put into it.

You only have 4 more days!

2008-09-08T10:23:00.002-05:00

That's right, there are only 4 more days until the voting polls close for the Best Gym in Philadelphia.

If you've already voted, THANK YOU!!! If you haven't voted, it's very easy, just click on the link below.

VOTE FOR CROSSFIT PHILLY - THE BEST GYM IN PHILADELPHIA

Simply click on the vote link, enter your email, and verify the vote. It only takes 2 minutes, unless you'd like to write a fabulous review.

We'll be having a Fall BBQ once we're announced as the winner, so you don't want to miss out on that!

Thanks again!

My apologies

2008-09-03T19:19:00.002-05:00

I know, it's been two weeks since I last updated the blog, my apologies, one day went to the next and then a whole two weeks had passed.

I've talked a little bit about consistancy before, but I'm going to open the topic up for discussion again (this has nothing to do with not updating the blog in two weeks.) The key to any training and/or nutrition program is consistancy, without it we're left with a hap-hazard randomness that leaves us with minimal results, if any, and a severe lack of accountability.

This past weekend I was out of town for four days, a mini vacation, yet I still worked out during two of those four days. Why? For one, I knew I'd feel better if I did a quick workout in the mornings. Two, I didn't want to have a tough time getting back in to the swing of things once I got home. Three, just because I'm on vacation doesn't mean I can let my normal lifestyle go to crap. Four, my friends wanted to try my workouts so I had a group of people to workout with while I was away.

With the exception of one day, I even ate well while I was away. I was surrounded with temptations that don't usually enter my own home, so I'm quite pleased with myself that I turned them down.

Long story short, once you make working out and good nutrition a part of your everyday living, it's easier and more compelling to stick with the plan. When you stick with the plan you see results. When you see results you want to stick with the plan to see more results.

See where I'm going with this? Consistancy.

What's All This Talk...

2008-08-21T15:23:00.003-05:00

Everyone has an opinion but no one cares to listen. I doubt I'm the only person who has ever been asked a question, and upon giving the reply, get this hazy look of confusion or the gear-grinding look of a statement that's about to be started with the word, 'but.'

Listening has become a long lost art that few can master and even fewer understand the importance of. So what seems to be the issue? Perhaps we've become so accustomed to hearing ourselves talk that we have no room for what others have to say. If that's the case why do people still ask questions? As with everything, there needs to be some give and take. If you've ignored the words of others for no other reason than liking to hear yourself speak, then why should we jump to answer your question, certainly not because it's 'our time' to talk.

Listening should be thought of as a virtue as well as a learning experience. I may not acquire textbook knowledge from listening to someone speak in a casual conversation but I've learned a little about their thoughts and ideas, I've become better acquainted with the things that drive them, the person they are, the things they wish to achieve, and what they believe in. I can't do that if I'm talking all the time.

In my profession if I haven't listened to you than I won't be able to help you achieve your goals, you might achieve the goals I have for you, but I'm sure the ones that are more important are the goals youv'e set for yourself. And if I listen to what you have to say perhaps the height of your goals will become even higher because we'll work togehter to set them and then achieve them.

Thoughts occur naturally, sometimes more often in some of us, but if we aren't encouraged to share them and in turn have someone listen to them, how do we manage to turn our thoughts into conversations if only person is always doing the talking?

Have you started to listen yet?

All You Need

2008-08-19T13:16:00.003-05:00

Although I am co-owner of a gym in Philadelphia, and I want people to come to my gym to workout, it mystifies me that so many folks think you need a gym to workout. The reality is you can get many places and achieve many goals just by having one of these...

Combine kettlebell training with bodyweight training and you have plenty of workouts at your fingertips. You can train outside, in your garage, at the park, at the beach, on your lunch break, on vacation, or practically anywhere for that matter.

The kettlebell provides a portable training system, that's easy to store, and in the larger scheme of things costs practically nothing after the initial investment. So if you can't make it everyday to the gym, there's always time to do a quick twenty minute workout that involves you and your kettlebell.

Here's one just for fun...

20 Swings
20 Push Ups
10 Front Squats

5 Rounds

Who are you holding yourself accountable to?

2008-08-14T19:27:00.004-05:00

Yeah, those are actually full range of motion pull ups, not sure which set I'm on, but it was a tough workout regardless.

Time to teach yourself a lesson in accountability. We all have health and fitness goals, right?! So what's holding you back? Sure, some of us are right on top of it, putting forth our best effort, and conquering every last thing we said we'd do. Then there are the rest of us, who work really hard on all aspects (working out, nutrition, recovery) for a few weeks and then we start to slip. Then there is another group that works out consistantly with a lot of effort, but we haven't got out nutrition dialed in or we eat too much (yes, eating too much of good food is also bad.) The last group is those of us who actually eat really well and control our portions but haven't worked out in years (this is fake fitness.) I'm skipping the group that eat's like crap and doesn't workout.

For those of us who aren't leading the picture perfect view of what health and fitness should look like, what are you going to do about it? (Assuming you want to do something about it, that is.) If I have a goal for you, that you could care less about, chances are you aren't going to reach that goal. So...

What do you want to achieve?

What do you want to prove?

Start breaking it down, what are your short term goals, what are your long term goals? Develop an initial plan and stick to it, re evaluate the plan every few weeks and see if you're staying on track, if not adjust where necessary. Enlist the help of a friend who will be there to keep you on track if you start to slip, someone who's willing to give you positive reinforcement, to help you reach your goals.

Use this person to help you, set up some guidelines and rules that you both have to stick to, to get the job done. It's always a little easier if you have to answer to someone else.

"Stacking Fitness on Dysfunction"

2008-08-11T17:57:00.003-05:00

That sounds like the worst idea possible, however after this past weekend, it seems as though many of us, myself included, are doing it on a regular basis. We either know we are doing it, or haven't got a clue.

I know that I personally am working around some injuries. In fact I gut through it almost daily, grimace with some pain, and complete my workout. I rationalize it as not having the time to take off and get healthy again. Tournaments are coming up in two months, among some other competitive events in the months to follow, so how can I possibly take time off to heal and still be ready? In my mind I can't, but duh, I can do other things, and take a week or two to address the issues I'm having and come back stronger and more powerful than before.

All of these revelations came about after the CK-FMS this weekend and some small talk about Z Health. After discussing my extreme disappointment with my low scores on the FMS due to pain, I was posed with the following thought...

'You're already strong and well conditioned, imagine what you could do if you took the time to fix yourself.'

I imagined that thought for just a split second, and holy shit! Talk about eye opening. The fact that one of my most nagging injuries is already less bothersome, is truly the best thing that came out of this past weekend. I'm not planning too far in advance, just incase I have to take a detour, but as of right now, I am ready to see what's on the other side of the brick wall.

Kick It Up A Notch

2008-08-07T06:44:00.002-05:00

For those of you who watch the Food Network, you're familiar with Emril's phrase, 'Kick it up a notch!' It's a good phrase, and although I'm not applying it to food today, it works for a variety of other things as well, most specifically training.

We've all it that plateau in training at some point or another. In fact, if you're like me I'm sure you've tried to avoid it, but regardless it still happens. I've had four seperate and entirely unrelated conversations in the past week about plateaus, sticking points, and simply just wanting to take it to the next level. I hear you! So let's do it.

Strength comes in numbers and switching it up with a little extra guidance or support might be what we all need. Even if it's something as small as taking one food item out of your diet, adding one extra workout a week, or even switching the days of your workouts. The worst thing any athlete/fitness guru wants to have happen is a stalemate in training. We get comfortable in our daily patterns, we allow our bodies to accomodate to whatever training stimulus previously worked for us. Constantly review your nutrition and training programs, see if there is a flaw somewhere, and look at the entire picture.

Feel free to share some ideas, or ask questions. Those four conversations I had this past week, share some thoughts here and use each other for motivation. It never hurts to have a lending hand.

Your Training Environment

2008-08-04T13:26:00.004-05:00

I've never really had that feeling of needing to force myself to workout. Sure, I might skip a day or two, or perhaps I'll take it easy on some days, but I don't feel like I'm dragging myself to the gym for a workout and dreading every minute of it. And no, it's not because I'm already in the gym. The fact of the matter is, I usually like to train outside of the gym. There are days when that just isn't possible, but whenever I can I head outside, to the park, to the track, or even to the backyard. I love to be outside.

That's why I was so excited to workout on the beach this weekend. I couldn't wait, I even got up early on a Saturday to go. (I won't talk about the crazy storm that pushed my workout back 8 hours) Found a spot on the beach that was perfect, a few soft sand spots, a few hard sand spots, a little incline, and close to the water (my favorite part.)

I think it's really important to head outside, or at least change the scenery of where you workout. If your job keeps you in doors all day long, the best thing you can do for yourself is to go outside! Working out in fresh air, natural sunlight, and away from what you typically look at and do. It's so beneficial to your overall health.

Step aside and see where you go.

What's your health worth?

2008-07-29T15:00:00.002-05:00

What's your health worth to you? Seems like a simple question, but few answer that question with a lot of thought. A simple answer is, "I want to be healthier." I would assume that most people want to be heathier, but then they turn around and have a pizza and regular soda for dinner.

Some more well thought out answers would be...

"My health is worth watching my children grow up."

"My health is worth leading a functional life now and when I am older."

"My health is worth being able to enjoy the physical aspects of life."

"My health is worth not having to take additional daily medications."

The short answer isn't specific. There isn't one thing that can be singled out and then drawn on as a negative if they don't choose to be healthy, at least not in relation to their life because we don't know what drives them.

In the last four answers, there is a constant reminder of not being able to see your children grow up, having to rely on others to do daily tasks and to get around, not being able to enjoy activities, or having to take medications. The last four answers give you a driving point a specific reason for working out and following proper nutrition.

The deeper you dig for an answer the more you find, the more you have to work toward, and the more reason you have to succeed. Generally speaking one thing always leads to another. Usually the first reason is more vague and the later reasons become more specific.

Learning, a lot!

2008-07-23T21:33:00.002-05:00

I never consider that I know everything, I know that I don't. I might believe that I know at least a little more than most, but everything, no.

The thing that irritates me more than anything, even more than not lifting heavy weights, is the person who thinks they know more than I do. Everyone has their own little bubble of knowledge and we tend to excell in those things we are best at, but you can't be the best at everything.

I know that I'm not a stock market guru or an international language god, but I never pretend that I am. Sure I know a little bit about this, and a little bit about that, and a lot about a few things, I'm sure you do too, but they aren't the same things. I'll let you do what you do best, let me do what I do best.

Learning is a constant, and the second you step outside of it, and think you know it all, you've just lost it. Encourage knowledge, pass on what you know, but don't be a fool and avoid what others have to offer.

Expectations...

2008-07-11T21:15:00.002-05:00

Have you ever looked back on your life to see if you can figure out why you are where you are? I don't know that most people give it a second thought, but for me it's a constant reminder. Of making things work, and working hard to make sure it gets done. Has it always been destined for me to end up where I am, or is it more like those children's stories where you can choose a different path, and the story has different endings depending on the path you chose? I don't have the answer exactly, but I'm leaning towards being able to choose your own path. Mostly because we all should encounter choices throughout our life, even the smallest ones can make the biggest difference.

The world is full of options and choices, from which we've all made bad decisions as well as ones that have fulfilled various stages of our lives with reason and desire. Each one leads us into the next chapter of our own lives, and adds to who we are, and why we do what we do.

If we choose the path that represents security, where the outcome is almost a guarantee, have we really attempted to make a change, to do something different, to step outside of our comfort zone? Not likely. It's almost as if you're letting your life be chosen for you. So why not chose your own path and ultimately your desired life?

We all have the ability to make the most of our lives, and really no one can or should stand in your way. If you've chosen the path less obvious, you've chosen to challenge yourself.

Why do what others expect of us, when we can expect ourselves to do amazing things?

Manual Labor

2008-07-06T20:39:00.002-05:00

As soon as I resigned myself to the fact that I'd be taking the day off, my Dad starts chiseling away at the brick in their basement, where the old coal stove used to be. After a few bricks, he said it was taking too long, so he was off to rent some power tool that would make the job easier. I should have let it go at that, I would have been driving home before he even got back, but instead I headed downstairs and started chiseling away.

It certainly wasn't an easy task, but one that not only required physical stength endurance but also a little bit of thinking. I watched the breaks in the cement start to form, noticed pockets of air that made some of the demolition easier, and strategically chose break lines that removed several bricks at time. All in all it was about 400lbs of brick. Still have some fatigue in my right hand, but by the time we were done breaking the bricks, and hauling them out of the house, and up to the barn, I had worked for a little over an hour, and was glad to be able to help, and get in an unexpected workout.

Back To Pressing Heavy

2008-07-03T07:32:00.002-05:00

When you focus on strength training you get strong. When you focus on conditioning you have endurance. It's hard to do both.

Soon after I was pressing the 28kg kettlebell, I switched my focus to conditioning type workouts. Not to say that I had become weak by any means, but I started having difficulty with pressing the 20-24kg kettlebell, boo! This was (and sometimes still is) a struggle for me. It seemed simple enough that I should be able to spread my focus in two directions.

Focus, however needs focus. It's similar to completing a task. If you get in your car to go to the grocery store and end up stopping off for a cup of coffee on the way, which is right next door to the car wash, which reminds you that you need an oil change, two hours later you have no time left to go to the grocery store.

Although I am still strong, it's been a struggle for me to be my strongest and still have what I consider to be decent conditioning. We're about ready to see if I can do it. The next 15 weeks of my training is already planned out. I'll be reporting back on it's progress often, I'm sure with successes and frustrations.

How many times do I have to say it?

2008-06-23T20:32:00.003-05:00

I feel like a broken record. So many women are still afraid to lift heavy weights, and I'm not really sure why. We had a trainer come in today, she's awesome by the way, and Jason wanted her to use the 20kg for TGUs and Snatches. She totally had it in her, but she was nervous and unsure of herself. Once she successfully completed reps of each movement on each arm she said, "I tell my women clients all the time to use heavier weights and then here I am not doing it myself until someone tells me to."

It's as simple as getting through everyday life. If I had to wait for someone else to help me carry in the dog food or to open a jar lid that was screwed on too tight, both my dog and I would go hungry. (Not that I eat food that comes in a jar.) Who wants their life to stop because thay can't do something? Certainly not me.

Just the other day I bought a four draw filing cabinet (that wasn't put together already.) I let one of the sales people scoot the long rectangular box out to my car and load it. Thank you. I honestly didn't think it was that heavy, but then I got home and had to move the damn thing myself.

Once I got it out of the car, I had to travel about 30 feet, then up a flight of stairs, around two corners, and finally another 15 feet to my office. This thing was not only heavy but awkward, I must have stopped and cursed at it a few dozen times. Honestly, it'd still be sitting in the back of my car if I was 80% or more of the single female population.

Point being, if you can't make it through daily life what purpose is there? If you can't pick up your kid to give them a hug, hoist around a few bags of mulch to make the flower bed look nicer, or more simply than that just stand up for yourself, what's the point? What's the point of leading such a sheltered life where someone has to do something so simple as carrying in the dog food for you?

I don't want that. I never will. And neither should you. Stand up for yourself.

Train Like A Girl

2008-06-17T22:11:00.002-05:00

I can't remember the last time I rolled with another girl, I've been a part of The Boys Club in jiu-jitsu for more than six months. It's just the way it is right now, I can only hope it makes me a better athlete.

Sure, I'd like to train with other girls, preferably my own size, but it isn't going to happen, we're few and far between. Which leads me to why I'm so persistant on training well and doing my best...I won't settle for anything less. To me getting beat is getting beat, plain and simple. It doesn't matter if it's a guy or a girl, what matters is I finish, that I prove I can do it, that when I walk away I know I gave it my all.

I still run in to the typical dude that thinks because he's a dude, he's automatically better than me. If I had my way, I'd tell you to 'F' off. I probably won't train with you more than once anyway, unless I feel I should remind you that I should be considered a peer and not the person who should be making you dinner.

The reality is, it's still a man's world, at least in the sports world. It challenges me everyday, and I'll never give up.

Working Hard

2008-06-10T19:38:00.003-05:00

When it comes to working out, I work hard. I make sure I train 5 days a week. I make sure my training sessions have purpose. Sure some days I might only have 20 minutes, but it doesn't stop me. The thing I can't stand the most, is when people tell me their too busy to workout. Too busy? It really isn't an excuse, I'm sure those same people have time to watch TV at night or in the middle of the day. It's all a matter of your priorities.

Everytime someone asks me what I do, I stupidly reply that I own a gym. This apparently gives them free rights to ask me what the best exercise is for a flatter stomach, a firmer butt, or less jiggly arms. I politely respond and by the time I'm finished with my second sentence, they either sigh because I've told them something they don't want to hear, or they tell me they don't have the time.

What is it with not having the time? Wake up earlier, go on your lunch break, stop off at the gym on your way home from work, I don't care what it is, something is always better than nothing. And, NO, tomorrow is not the best time to start, today IS. Everyone seems to have time to go to happy hour, to go shopping, to take a long lunch, and again time to watch TV. So if you have the free time to do these things, find time, make time to workout. It's good for your health and it relays a good message to your kids.

You can't complain about wanting/needing to do this that and the other thing as it directly relates to your physical appearance if you won't make the time to workout.

Hand Care 101

2008-06-04T10:44:00.002-05:00

So you're a girl (or a guy) and you lift weights. Thank goodness! You might have one hang-up, your hands. No big deal, I understand this 100%, but no you can't use gloves. I know you think it's better for your hands to do so, but in reality the use of gloves can get in the way, as well as alter the way the weight feels in your hands.

Here's some simple steps of taking care of your hands. Some I've learned from others, some I've picked up on my own, either way it seems to work really well if you keep up with it.

I use a really fine grade pummice stone about once a week, either about five minutes after getting out of a warm shower or after doing the dishes. Dry off your hands, and gently slide the pummice stone over the calluses.

In between using the pummice stone, maybe 2-3 times a week, I use a moderately coarse nail file on dry hands.

During the day, I use plenty of the infamous Corn Huskers Lotion, since it isn't greasy. At night I use a gernerous amount of cocoa butter on my hands right before I go to bed.

It's all pretty simple, and if you keep up with it, your calluses won't get too big, too hard, or rip in the middle of a set of kettlebell snatches.

Being enough

2008-05-22T20:28:00.004-05:00

Winning is great, but sometimes just completing what you set out to do is enough.

Many of us have a competitive nature, if not with other people at least with ourselves. We get caught up in doing better than the person next to us, yet we lose focus on why we started the journey in the first place. Whether it's completing a triathlon, getting a one rep max that exceeds your goal, or even successfully completing something the first time you try it, there's always a reason why you started in the beginning. The people who succeed the most, are those who start a goal based on knowing themselves, and always remember it.

It's easy to lose sight of an original goal if something gets in your way, if someone challenges you to do more than you agreed, or if you get caught up in the moment and simply bite off more than you can chew. The reality is, all you can really expect from yourself is to be better than yourself. No one is like you, so you shouldn't compare yourself to those around you. We each have own talents and successes and they are ours because we worked for them and succeeded. If we gave up along the way, we have no one blame but ourselves, and if someone did better than us, then we should hand-out congratulations.

Keeping people near to us who impose great demands can be crucial to any training program, however they should remain reminders and not reasons. We are only as good as we make ourselves, and no one can take that away from us.

How Many Ways...?

2008-05-13T06:42:00.003-05:00

There are many ways to do many different things. It's safe to say that any action can be executed in a multitude of different ways. So what exactly makes one way the best way, the most preferable way, or even the least effecient way? Does it come down to a matter of opinion? Maybe because it's always been done a certain way? Perhaps there is an actual science that proves it. Whatever it is, and all answers could be right for different actions, there are hundreds of ways.

I could go on for hours about the best way to dress, the best way to talk, the best way to travel, but instead it seems more appropriate to discuss the best way to train.

How can there be a 'best way to train' when I just said there are so many different ways to do practically everything? That's simple. The best way to train is to appropriately train for your goal. Now, the training program might not be that simple, but training for your particular goal will be the best way to train.

Let's assume, we want to achieve 20 pull ups in a certain period of time. You aren't going to spend your training sessions focusing on running. This doesn't mean you can't run, but if you don't practice your pull ups several times a week (and I'm talking 5 times a week) you won't be doing 20 pull ups.

Likewise if you are concerned about your conditioning and endurance for your particular sport, you'll spend several days a week working on your conditioning in addition to training for your sport. You won't benefit by doing 1 rep max lifts if your focus is on your conditioning.

Once you start the training program for your goal there will be various different ways to perform the vast majority of movements. What is the best way to do a kettlebell snatch, the best push up variation, the best pull up variation? This all depends on your specific goals.

'The Best Way' is relative to what you are training for. Which is why there are so many ways to execute actions.

The Broad Street Run

2008-05-04T20:08:00.003-05:00

This photo shows no justice to the number of people that ran the Broad Street Run this year. The exact number I'm not quite sure, but it's over 22,000 people! That's half as many people I went to college with.

As we all know I lost a bet with a client, which gave me the priviledge of running the race today, I couldn't be happier for her, and now I have just one more notch on my own belt marked off.

These are the stats, and they are by no means impressive to anyone other than myself. When I found out I'd have to run this race I decided that finishing would be the goal, I had three weeks, and hadn't trained a bit. As the race got closer, being the person that I am, not only did I have to finish but I had to finish in under 2 hours! Have I mentioned that I've never run more than 3 miles continuously in my life?

Once we arrived, I anxiously awaited the start, and either wanted to just get it over and done with or walk off the course and sit in the grass. Thankfully, I was running with someone else who took pity on me when Susan completed her five pull-ups. Thanks Rich, you helped me keep my focus many times!

My goal was to hit 3-4 miles, walk a little bit, run another 2-3, walk a little bit, and finish the last 3. Each mile we came accross our time strangley got faster, who knew. Once I hit mile 3 I wanted to run to mile 4, and once I hit mile 4 I wanted to make it to mile 5 or City Hall. I hit City Hall but saw no mile marker, I thought mile 4 was the longest damn mile I ever ran in my entire life, then when I was about to give up hope, I saw mile 6 and I was under an hour. With halfway to go, I chose to stop and walk, my toes were numb, my left leg from my glutes all the way to my ankle was killing me. Of course the only injury I was worried about, my back, didn't even make a peep. Not to mention, at this point some people had already finished the race!

For the next 3 miles I alternated back and forth between walking and running. Rich picked a landmark that we had to run to and once I made I could either continue to run or start walking again. Good strategy. As we approached the last mile, I hear, "I want to run the last mile." In my head I was running the last half mile, but I sucked it up big time and trudged through the last mile, in through The Navy Yard and through the finish line, in under two hours.

The funny part is I'm more impressed with the 6 miles I ran without stopping than I am with the 10 miles I finished. I imagine I'll never do such a silly thing again, and when I wake up tomorrow morning, I know my legs will confirm that.

1:51:57

Today Is The Day!

2008-05-04T06:03:00.002-05:00

The Broad Street Run starts in about an hour and a half, and I find it ironic that I'm calmly sitting at the computer eating my breakfast. Really though, what else am I going to do? No sense getting all stressed out over it.

I did get plenty of emails, texts, and verbal "Good Lucks!" yesterday and last night. I have lots of good thoughts and people to think about as I'm striding through some of the sites of the city. Thank you.

Details to follow.

The Countdown Begins

2008-05-01T17:25:00.002-05:00

Should I list the days, hours, or minutes until the Broad Street Run? It's less than 3 days, about 61 hours, and roughly 3,660 minutes. An interesting breakdown. Regardless, for someone who's training is all about strength gains, and short yet effective workouts, this has been somewhat of a challenging experience for me. Trust me, I've thought about throwing in the towel on this one, but then I figure what for? I made a bet and now I have to live up to my end of the deal, run...10 miles.

Two weeks ago I was sick and the most exercise I got was during the demos of workouts. Now that I'm about 95% healthy I'm itching to get in one of those off the wall workouts, that in my eyes I'm famous for, but I'm stuck running and keeping the workouts low key, at least for 3 more days (or 61 hours or 3660 minutes). I admit I even attempted some negotiations of a 2 mile fireman's carry over this 10 mile run down Broad Street, Susan was even going to be the one who was being carried, she still chose the running!

I can't quite tell if the people I see every day have faith in me or pity for me. I'm used to the faith, at least when it comes to challenges of strength. But in the end they must be the same. Well not physically of course, Turkish Get Ups with a 36kg kettlebell is completely different than a 10 mile race, but mentally they have to share similarities. Mentally I have to know that I can stand up with that amount of weight overhead, just as mentally I know I have to be able to make it the 10 miles down Broad Street. The difference being, the Turkish Get Up takes at most 3 to 5 mintues, and the race, well I'm hoping the race is over in under two hours.

And what's it all for? It's a strange little world we live in. I made this bet to challenge a client who clearly had the capabilities of doing 5 pull ups, she has a lot more in her too, just as everyone else I work with, but it takes a different type of motivation for each person you work with, sometimes it's hard to find sometimes it's easy. I put myself on the line for this one. I hope she keeps them up, just as I'm sure she hopes that I keep running. I wonder if either one will continue?

Words of Wisdom

2008-04-24T18:59:00.005-05:00

"Simplicity is the ultimate sophistication." -Leonardo da Vinci

Some I suppose would expect such words from the man who painted the Mona Lisa, orchestrating extreme sophistication from utter simplicity. Truly, such a simple piece of artwork holds the eyes of so many who gather to see it, I know it was one piece of artwork on my list to see when visiting the Louvre.

While it was not a simplistic approach to study anatomy for the purpose of art, da Vinci studied the human body in as much detail as he was allowed in order to create such masterpieces.

It holds truth, truth that I believe.

Centuries later, Audrey Hepburn is often photographed in a black dress, hair up, and jewels, it doesn't get much more simplistic or sophisticated than that. An icon of beauty without frill, fab, or frolic.

I do not own Gucci sunglasses, I do not own a Prada handbag, I do not own Seven jeans, and I do not drive a foreign sports car.

Simple does not mean boring, simple does not mean dull or less exciting, but rather an exquisite way to make a statement that will last in the minds of many.

So, I guess to tie this into training, it seems as though the simple methods are more effective than the elaborate and complicated. I find truth and effectiveness in kettlebell training or functional training rather than the advanced, high dollar systems that teach us balance and coordination which we can learn simply by practice.

Running, For What?

2008-04-17T21:49:00.002-05:00

I always try to find ways to motivate both myself and the people I work with. It's easier to have a goal to train toward, than to randomly train. I encourage all of the people I work with as much as I can, and everyone requires just a little different spin.

It's been over a year since I've been encouraging Susan to do multiple pull ups. In fact last January she accepted a challenge to perform six pull ups, once the testing time came along, she almost got three. A year later I was thinking what could possibly get this woman, totally and completely capable of doing pull ups, to accept another challenge and succeed. I agreed to run a race if Susan got 5 pull ups.

Anyone who knows me, knows I hate to run, unless as I have already professed, it is trail running where I can be as fast or slow as I please, and also enjoy my surroundings. The Broad Street Run, the race I agreed to run if Susan got her 5 pull ups, couldn't me more opposite of the trails. It's 10 miles of grueling pavement down Broad Street in Philadelphia. Yuck, boring, blah, and did I mention pavement?

Susan got her 5 pull ups this afternoon, with ease, in fact I'm sure she could have done at least one more. My first was response was joyful, I was very pleased and also happy that she got them! Who wouldn't be, it's a testament to the training we do. My next repsonse was "Oh shit!" 10 miles on pavement surrounded by a huge number of people running over me! This is not my idea of a fun, let alone relaxing Sunday morning.

I have two and a half weeks. And while all smart sources would tell me to fold, I plan to live up to my end of the deal and hopefully survive.

Odd Object(ive)s

2008-04-09T21:21:00.003-05:00

It's funny to me that you can practice a movement with one object, say a barbell or kettlebell and be at best average with them. However when you pick up an odd object, such as a 75lb keg, you find your weakness and work through it.

I admit being hesitant to the 75lbs keg snatch, but then I just did it, and 'it' was easy. To the point where I wish I had participated more. It's rare now that I get to experience a hands-on workshop from the users point of view. Although this past weekend I wasn't the user persay, but I was able to try out a few things that Zach had brought to the table.

This is an easier week for me, light on the lifts, easy on the conditioning, and about 65% on the jiu-jitsu. Back to the straight and narrow starting Monday morning regardless of how I feel. The Challenge is 6 weeks out, and the BJJ tournament is 10 weeks out. Time to get cracking hard!

Kettlebells are in Scotland

2008-04-04T21:07:00.003-05:00

A few weeks ago I was on vacation in Florida. I nice long week of relaxing in the sun, on the beach and by the pool. When I got back, I was asked if I worked out while I was vacation, and startled with my response of, "Yes!" I questioned the astonishment.

Of course there are some reasons of vanity behind my workouts, but more than that I find an escape to working out and training hard, I find peace of mind, I enjoy the challenge, and I do it for my health with the hope that it pays me with longevity.

An entirely different conversation got me thinking about whether or not I planned my vacations around being able to continue working out, and while that's not necessarily the case, I wouldn't not workout due to lack of equipment. Friends and acquaintances accross the states, and in several countries would allow for workouts to be completed with equipment, but it's not needed if I were to venture somewhere, where I didn't know anyone.

So, working out for me, is a way of life. I certainly enjoy a day off here and there, but find that I become irritated and edgey if I've missed several days in a row of not working out. It not only makes me stronger physically, but mentally as well.

To my friends accross the states and abroad, I hope to one day train with you on your ground in...

Scotland
South Africa
Australia
Brasil
Murrieta
Ann Arbor
AC
Silver Springs
Edison
Alexandria
DC
Las Vegas
West Chester
Phoenix
San Jose
Avon By The Sea
Jacksonville
Exton
La Jolla
Sacramento
and more...

Back To My Inspirations

2008-03-31T20:57:00.002-05:00

Awhile ago I wrote about the people who inspire me to train harder and better. Mostly because of the effort they put forth and the amazing gains they have achieved. While I tend to think of a handful of things when I workout, I'm fortunate to know Mia. Her whole enitre family trains with us, either through CrossFit Philly or through Spear Jiu Jitsu Academy. Five family members!

Mia has done 6 pull ups, and I bet she can do more, she goes to jiu-jitsu 2-3 times a week, not to mention she's involved in quite a few other activities. Mia and her whole family make me smile when they walk in the door. They are all very dedicated for their own reasons.

It's really great to have such a family oriented community training with us. And I'm really proud that both Mia and her older brother Beau, recieved promotions in jiu jitsu this past weekend.

Picking On Me

2008-03-24T15:14:00.002-05:00

No worries, I'm not about to start complaining that someone was giving me a hard time or any of that kind of crap. Today, I'm the one picking on me.

If I miss a workout, it's my fault. If I eat bad, it's my fault. Long story short, I hold the key to my health. Now of course some things are completely out of my control, like my genetics and the weather. The rest I can handle, or rather, the rest I need to handle. I can't make excuses for my short comings, if they're my fault. If I can't do something right now then I have to admit I can't do it, and either figure out a way to get it done, or move on.

Looking back on what I should have/could have/would have done is just a waste of time. Looking forward and planning what I will do and when I'll do it, well that's the reason to get it done during the day. I'm the biggest procrastinator I know, always have been, probably always will be, but if I don't complete the task by the time I need it completed then I can't blame anyone but me.

Choosing between what's fun and what needs to be done. If I had my choice I'd play around in the gym all day, make extravagent and healthy foods, nap, and then do whatever moved me for the rest of the night. All play and no work, doesn't get you very far, some work needs to be completed, but that doesn't mean work can't be fun, which it often is!

All these things are a continuous circle, they all feed off of each other, and it's all up to me. If I want a better life, I have to workout, eat well, make good choices or at least learn from my mistakes, and remember to have fun and get work done.

You lead your own life, what you do takes you there.

"Pick up a bee from kindness, and learn the limitations of kindness." -Sufi Proverb

Appearances

2008-03-20T17:24:00.002-05:00

'One of the greatest places to just sit back and relax, night or day, Jupiter, FL'

It's said that "the happiest people don't necessarily have the best of everything; they just make the best of everything they have."

Ever since I can remember I've had a dream home pictured in my head. It's on a cliff that overlooks the water, and waves crash on the rocks below with a constant rolling sound of ocean water. The windows are big and are always open because the wind is causing the sheer white curtains to blow around in a very unrythmic yet gentle and chaotic pattern. That's just the beginning, the details go on, however the most important part is that I see myself calm, relaxed, and peaceful.

I have no idea how big my dream home is, in fact although I have a very vivid picture painted in my head, I've only ever seen two rooms, so maybe that's all the bigger it is. But if it makes me that happy in my head, two rooms is all I'll need.

What's the point of having dreams and visions if you aren't healthy enough to enjoy them? Too many people gleam in the presence of their new foreign sports car, or pass photos through email of the house they just purchased on the beach, or gossip wildly about their one month vacation to The Greek Isles, yet their health is poor and their lifestyle below par. Bragging rights only get you so far, because if you're too overweight to comfortably fit in your new foreign sports car, or too lazy to appreciate the outdoor climate of your new beach house, or too physically out of shape to sight see along the Mediterranean, then what are you bragging about?

Despite the picture that I have painted in my head, I'd rather have my health. To me that means being able to enjoy everyday life, eating well, working out, and inspiring others to do the same. Extravagances mean nothing in the end if you can't even play with your kids because of how you chose to lead your life. Health and fitness is in our own hands, and we're not only responsible for ours, but for the next generation's as well.

"Life isn't about how to survive the storm, but how to dance in the rain." -Unknown