Quotation of the Week

"Difficulties are meant to rouse, not discourage. The human spirit is to grow strong by conflict." -William Ellery Channing



Why do so many people insist on taking the
"poor me" stance?
Why do they play the role of the victim in their own lives?
Why do they crumble under the weight of challenges and hardships?

It's important to realize that challenges, hardships, difficulties, conflicts, and disappointments do not signify the end of the world!

They are simply a part of life. And they always will be.

The happiest, most successful people have come to understand this. They've realized that it's not WHAT happens to you (b/c shitty stuff happens to each and every one of us!), but HOW you deal with it!

So, instead of whimpering about how many problems you have and how hard your life is, why don't you take a step back, take a deep breath, and figure out how to best deal with the situation at hand.

People will be much more apt to be in your presence if you have stories about 'conquering evil' rather than complaints about how much your life sucks.

Honestly. Do yourself and others a favor. Drop the pity party and charge ahead toward those challenges! That's what life is all about!

Why do I see this mistake ALL THE TIME??!!

Okay, I know the pet peeve video series is over, but I've got a frustration to share...



Why do SO MANY people insist on doing pushups incorrectly??!


Honestly, does anyone know why?
I'm not buying into the excuse that it's a difficult movement.

SO WHAT?

Slow down and concentrate on performing it with impeccable technique!

If you can't manage to push that body back up to its original position with a tight, sag-free midsection, solid, slightly tucked-in arms, straight legs, and a neutral head position... then drop to your knees or put your hands on a higher surface!

There's NO GOOD EXCUSE for

• performing quick pushups in a partial range of motion,
  
• flopping your entire body on the floor like a fish, or
  
• looking like your lower back is about to break in half & your head is going to fall off your neck!

Yes, pushups are difficult.
When your upper body is relatively weak, it is hard to perform a perfect pushup.

BUT, if you start from the most challenging position in which you can complete a stellar pushup, and progress slowly to more and more difficult versions of the pushup, then you will solidify that perfect technique in your body. You will be able to do fast AND fabulous pushups that will make others' jaws drop to the floor!

But until that point, people, you need to slow down, focus on the details, complete a FULL RANGE of MOTION, take a step back to a modified version (if necessary), and do those damn pushups correctly!!

Otherwise, what's the point of even doing them?

Don't cheat yourself, my friends.
Do it the right way, even when no one's watching.
Because THAT's the way to get stronger! Doin' them right every single time...

The ONE THING you need to be successful in fitness

At the moment, I have 2 different types of clients...

Client A is one who has no desire to exercise on his/her own (or simply has come to the conclusion that it won't get done if left to the responsibility of oneself!). The only time a workout happens is when he/she meets for an appointment with the trainer (ME!). and when the trainer has taken a leave of absence for vacation or holidays, this client is lost! Without any alternatives, he/she simply stops all physical activity until the trainer returns.

Client B is one who seeks out the advice and guidance of a trainer, yet completes the majority of his/her individual workouts without that trainer. This person receives workouts and intermittent coaching, but the bulk of the work is decidedly done solo, for whatever reason. In this instance... even if the trainer is absent for a short time period, this client is not worried because he/she has a plan and is used to carrying out that plan.


Now, you know what I've noticed through working with these two opposing clientele?

Do you wanna know the most glaringly important different between clients A & B??


Well, Client B - the independent client - is forced to learn how to push him/herself. He/she is forced to take an active role in knowing what to do in the gym. No one else will be there to lead them through those solo workouts. This client begins to fully understand what it takes to go the extra step, AND he/she begins to willingly self-motivate... even during challenging movements!

It's because of this internal shift in confidence and the growing belief in one's own potential that these "B" clients end up being much more successful in the pursuit of their health and fitness goals, much more satisfied with themselves as a whole, much prouder of their accomplishments, as well as much more willing to make exercise and healthy habits an integral part of their lives! Even without a trainer!


Now, I'm not saying that there's anything wrong with "A" clients. I'm not prejudiced, and I don't hate 'em! I have plenty of amazing clients who fit into the A category. That's just where they fit!

I'm simply eluding to the fact that...

- Client A is often less likely to be successful because they are so reliant upon someone else and so uninvolved in the complete process of becoming fit.

- Client A is often less likely to be completely and thoroughly satisfied with his/her progress as well as proud of his/her capabilities and functionality.

True "A"'s simply never get an extended opportunity to learn the art of pushing themselves.


Of course, there are many people who chose to work with trainers and who also have an uncanny ability to challenge themselves physically. I am not arrogant enough to think that everything is decidedly black and white. This is really a simplified explanation of extreme personas and a lesson of what's important when one is striving to develop and maintain a high level of health and fitness!


So, what is that lesson??

Developing the ability to push yourself is an extremely important step in the quest for improved fitness AND for the retention of healthy lifestyle habits.

Maybe it's time for you to truly learn how to push yourself?

I mean, if you really wanna be successful at maintaining fitness, that is... :)

The balance between change and consistency

My fitness life is in constant re-evaluation.

I am forever returning to the big picture surrounding my physical self, trying to decide if my actions are getting me where I want to go.

I do the same with my clients. I judge whether their exercise programs are addressing weaknesses, instabilities, and immobilities. I question if all aspects of fitness are being practiced at some point in the cycle of change that I create for them. I grill my clients on the amount of rest they get, the presence of stress in their time away from me, the amount and quality of food that they consume, and the extra wellness services they receive from other fitness pros. I educate on mobility exercises, stretches, and foam rolling techniques... and I follow up to see if they spend the time releasing their tight muscles.

There's only so much time in one week.
And with that limited time, some weeks will find a person more successful at being attentive to health and fitness. Other weeks will be duds. Which is why it's important to shrug off those 'dud' weeks and ensure that no unproductive habits solidify themselves.

It's important to re-evaluate your actions in ALL aspects of health...
To make sure that you are not leaving out anything.

• Because it's hard to begin stretching ULTRA tight muscles after doing your best to make them as tight as ever through intense exercise and faulty movement patterns.

• Because it's hard to add metabolic, stamina-challenging exercises into your workouts if you've neglected to work on that aspect of fitness for multiple months.

• And because it's hard to catch up on all that sleep you've been skimping on.

So, don't forget to re-evaluate your actions on a weekly basis and do your best to be all-inclusive of ALL the important stuff.


But...

It's also important for me to note...

A lifestyle with TOO much change will not produce beneficial results.

One needs the consistency of a solid program or solid eating habits for a 'solid' amount of time!

For diet, we need to allow ourselves a few weeks at least to know whether our specific habits are leading us to our goals. Too much change won't allow us to measure what is working.

For exercise, we need to allow our bodies to have the chance to improve at the challenges with which we are presenting it. Too much change will lead to stagnation and plateaus.

For everything else, we truly need to accumulate TIME in order to evaluate the results of our actions. Too much inconsistency in our approach to wellness will lead us nowhere.


So, the message here is...

First evaluate the status of your body and health... evaluate strength, stamina, balances of the muscular system, flexibility, mobility, joint health, muscle tension, presence of pain or weakness, nutritional habits, rest/recovery practices, etc, etc.

Then, create an exercise program (or have one created for you) that will work to improve any issues. Begin nutritional habits that will help you strive toward your goals. Practice rehabilitative measures consistently. Stick with it for at least a month.

And while you are carrying out your programs and habits, constantly be re-evaluating whether you are being consistent, whether you are giving yourself the tools necessary to fully benefit from your actions (plenty of rest, lotsa water, sufficient stretching, possible appointments with chiropractors or massage therapists), and whether there are any prudent steps you need to add into the next program or time frame.

Have I been talking in circles??
:)

Enjoy yourselves, friends.
And just do the best you can.

Quotation of the Week

"If we're going to get anywhere, we're going to have to risk venturing into the unknown. Life is about adventure, not maintenance." -John C. Maxwell

Have I told you before that I'm a scaredy cat?

Honestly, I'm not like those young, fearless children who immediately jump at the chance to try any challenging task.

I always struggle with doubts and fears and unnecessary apprehension. But this quote is brilliant at explaining my most favorite motto...

You gotta live life!

Stop letting your fear and trepidation for the unknown control your pathway through life. March right toward the unknown and see what happens! I bet you'll be fine! I bet you'll be thrilled by how well you can handle challenges and changes.

I want my life to be an adventure. I want to push my limits. I want to make it so I have no regrets -and lots of great memories.

Are you willing to create the same type of life??

Here's to your adventure!

No pain makes a girl SO very happy!

I visited my own personal miracle worker today.

Why is he my miracle worker?
Because no one else has been able to help me with issues of physical pain.
No other well-meaning professional has had the answer for the physical issues that have limited my ability for progress.
I am so incredibly thankful to have found someone who knows the body well enough to be able to help a girl eliminate frustrating pain!

And while I can't take him with me wherever I go, I do keep his words of wisdom in my head as I fly solo every day...

He continuously reminds me that, similar to the approach of "sticking to" a progressive exercise program in order to improve fitness - we need to tend to those nagging aches and pains that we develop from being active people... we need to tend to them on a regular basis... we need to understand that improvement will be gradual, continuous, and satisfying, IF we "stick to" the modalities that ensure our relief.

He's right. People can be so devoted to their exercise programs - especially the CrossFitting community of people in which I belong. However, it is pretty common to hear these same devoted people constantly complaining about aches, pains, injuries, and weaknesses, without taking the steps to alleviate those issues.

Yes, sometimes there are people like me who search all over creation to find someone, anyone, to have the knowledge and application to help us poor, aching soles. But, unfortunately, most persons either:

a) work through the pain, causing further damage to their bodies (and making the 'rehab' process much longer and more involved)

or

b) simply accept that their bodies can no longer perform certain movements, giving up on their potential for optimum physical longevity and blaming 'age' for the resultant decline.

Both of these instances are unacceptable!


We all develop imbalances, tightness, compensations, and recurring concerns throughout life. Our bodies are not symmetrical entities, and our lives are not without uneven stresses. We have dominant patterns and faulty nerve pathways. We often experience accumulated stress from the physical and psychological demands of life. We develop unhealthy patterns.

It's just the way it goes. And it's not gonna change.

So, if we want to be highly functional beings, without pain, we need to consistently work toward fixing the broken parts of our bodies. We need to spend time tending to our own individual issues - because that effort will produce great rewards. There is NO REASON why we cannot pull ourselves up out of a physical slump... or aim to improve and upgrade with age ;)

My miracle worker has taught me how to wisely spend my time. Through a combination of trigger point therapy (self-massage using a foam roller or massage ball), specific stretching movements, and breathing techniques, JEFF ALEXANDER from NETWORK FITNESS in Irvine, California, has given me the tools for which to help myself.

(Network Fitness)

I just gotta use them!

If you are in the Southern California area, I suggest you visit Jeff's website and find out more about his upcoming trigger point / myofascial release workshops.

If you are outside of SoCal, I suggest you seek out a professional that can help you understand the methods for myofasical release (release of the tension in muscle). Because I guarantee you that, unless you've had an injury from a majorly bad accident, your pain is probably due to certain muscles pulling certain joints out of alignment. Misalignment can lead to radiating pain, weakness, and many other physical issues.

And if you have yet to develop pain, whether from exercise or from everyday life, PLEASE make sure that you take care of your body - by giving it a balance of strenuous activity, stretching, and soft tissue work.


Thanks again to my personal miracle worker!
The pathway to a painless existence is now visible for me!

Becoming a 'STUD' :)

While cleaning out my email inbox this past weekend, I came across the cutest email from one of my female clients. I thought you might like to listen to her words of excitement:

"So you know how I was telling you last week that I finally feel comfortable in 'guy territory' at the gym? While that’s true, I always still feel like all the muscle men around me are thinking 'who is this chick with her 20-lb dumbbells, taking up space?' But this morning, the muscle-iest of the muscle-ies came up to me to ask where I get my routines. He commented that my exercises seemed to really work well, and said that whatever I’ve been doing is definitely working—that or I’m getting taller :) Basically, you have made me a stud!"


I LOVE this email!

It's so fulfilling for me to see my clients advance to a state of empowerment.
That's really my favorite part of my job...
Witnessing a person's transformation into a total stud!


Here's a for-instance of a typical stud metamorphosis:

A newbie enters my world. He/she has little knowledge about how to exercise correctly, and has zero understanding as to his/her own potential. This person is intimidated by the gym, bitter about the exercising process, and self-described as weak and unfit. Hopes may be high, but self-esteem and perceived capability are noticeably low.


Then the transformation begins...

They are taught the correct technique of basic exercises.
They begin to understand the importance of different tools and implements.
They progressively perform more challenging exercises as soon as the initial movements are mastered.
They become aware of a steady improvement in all aspects of fitness.
They begin to understand what 'pushing oneself' means in a physical setting.
They are willing to push themselves!
They find themselves enjoying the act of exercising.
They look forward to new challenges.
They start to exude confidence in their new-found exercise knowledge.
As the journey of consistency in physical training continues, they develop a pride and a strong sense of self-respect.
They appreciate their bodies and their capacity for fitness.


Exercise can redefine a person.

It can convert a lazy weakling into a solid, strong, confident, active being with a lust for life.

It can cause a person to be noticed for their dedication and hard work. Just like my client in the quote above. With her growing confidence and unwillingness to listen to fear and negative thoughts... she was pleasantly surprised to realize that other people (people who seem to matter, like 'muscle-y' guys!) were noticing how studly she really was becoming.

I've trained a lot of studs. And I can't wait to reveal more of 'em.

Really, each person is a stud just waiting to happen :)

Have you unveiled your studliness yet, my friend?!

Appearance VS. Performance

I apologize for the vacation from posting...
I needed a bit of time to rest after the completion of the CrossFit Games.

But now I'm back!

And I wanted to chat about a couple things:

a) my thoughts about the experience of competing for visual appearance and subjective muscularity VERSUS competing for the sole purpose of performing challenging physical tasks

and

b) how sharing my experiences can help YOU to better accomplish your health and fitness goals


So...
Let's begin with my fitness experiences.

In August 2007, I competed in a Figure/Physique competition here in Southern California. The competition involved completing a series of required poses in a one-piece and two-piece swimsuit. Subjective judging determined which physique was best. And, honestly, in the Figure world, the judging system is still extremely flawed. But I assume it always will be if we are simply judging which muscular physique we prefer...

The experience of prepping for this competition was not extremely enjoyable - especially the final three months of strict dieting. I guess any worthwhile goal will involve some sacrifice... but the sort-of nutritional deprivation that one must endure in order to reach low levels of body fat was extremely challenging for me. Don't get me wrong - my diet was healthy and my caloric deficit was not too extreme, but returning to a more normal way of eating after 3 months of obsession with meals and food was a painful process.

Training for a "perfect", symmetrical, lean, muscular physique entails calculated eating and intense training (heavy lifting, interval training, and metabolic circuits). Throughout the process, I struggled to keep up my energy levels. In fact, at the end of the day, I had nothing left to give to my poor husband. I was a zombie on the couch!

I'm extremely proud of my ability to stick to a difficult plan all the way to its conclusion AND to produce a phenomenally lean physique... but I was definitely turned off by the psychological difficulties I had with the entire process (along with the hunger and the intense lack of energy!!).



Fast forward to July 2009... the CrossFit Games!
The Games tries to answer the question, "Who is the fittest person in the world?" It is a competition that attempts to test its competitors on a broad range of physical challenges. And, in order to ensure that no one has an advantage, Games officials do not divulge what those tests will be. Therefore, CrossFitters must train EVERYTHING! They must be prepared for any physical task.

So, my training for 3 months before the Regional Qualifiers AND for 3 months before the actual Games consisted of many varied tests of strength, stamina, coordination, power, etc. etc. You've all seen the truck-pushing workout! That's just a taste of the madness!



Now, we had to make sure that I wasn't working out too much. But I also needed to intermittently perform multiple workouts in one day. Training was intense. I was often sore. But, in order to ensure that the body recovers from those workouts, food is key. I had to eat... and I ate A LOT. Eating well was much easier in this instance - because it wasn't measured! And splurging was more acceptable - because my activity level was so darn high.



Not only was it great to be able to eat, but it was also fun to have a purpose during my workouts. It was amazing to visibly see my progress. And it was fantastic to have oodles and oodles of extra energy!

On my off days, I could go bike riding or rock climbing or snowboarding, and it was just an easy, enjoyable pasttime. I could feel the extra energy coursing through me!



Can you tell how much more I enjoyed training in order to improve my performance? And ya know what? By attempting to improve my strength, my endurance, my speed, and all my other abilities... I actually have gotten pretty darn lean yet again. And I wasn't even focusing on it!


How can all this babbling relate to YOU?

Well, how tedious can it be to suffer for physical perfection? How uncomfortable and tiring can it be to deprive yourself of necessary nutrition just to acheive a certain weight or fit into a certain clothing size? How unmotivating is it to strive for a goal of... looking better?

Ugh. No wonder people have no desire to get fit. If they simply want to approach fitness in order to look better, then they really have a slim shot for success. Looking a certain way isn't gonna be a strong enough goal to get you through the discomfort.


On the other hand, how wonderful is it to feel capable, strong, and able to complete a task you never could before? How amazing is it to have endless energy and the drive to be active? How refreshing is it to be able to eat lots of good food for fuel, for recovery, and for the purpose of stoking that elevated metabolism?!

My point?
Find an activity that you love to do. Try to get better at it. Spend time on your performance, enjoy the movement, be a physical being. Work hard! Then, make nutritional choices that will help you recover from your empowering workouts. Don't skimp... actually eat! Focus more on your body as a functional entity that you must feed, water, and activate. And in the process of creating energy and metabolism, your body composition will improve by leaps and bounds as well. Guaranteed.

Why go for appearance and simply be a hot-lookin', crabby, tired person...
When you can strive for better performance and complete health, yet end up a hot-lookin', energetic, strong, functional, satisfied person! Yeah!

Conquering the Unknown... CROSSFIT GAMES RECAP!

What an intense experience. What a thrilling challenge!

Myself, my dear, fellow SoCal representatives, and a tidal wave of other, inspirational, international competitors were subjected to the ultimate physical test.

First, FIVE events in one day. An all-out battle to whittle 75 men and 75 women down to the top 16 of each for a brutal day 2.

We had all poured our hearts and bodies into extreme training regimens... the time had come to show the CrossFit community how much one could truly endure.



A hot day in Aromas... Spectators start to settle into the "stadium"


The first event... a treacherous 7.1 km run on steep hills and rough terrain


Kim starts with a smile!


Val MacKenzie (CrossFit Culver City), our SoCal sister with the highest potential for success, posted an amazing finish in the run (10th place at 46 min, 15 sec!)... But due to collapse from heat exhaustion and dehydration, she was unable to finish the Games. WE LOVE YOU, VAL!!


The race started and finished on a paved road (the middle of the course was WAAAAY steeper and unruly - trust me)... Kim chugs along, with Becca Voight from Valley CrossFit (in RED) a few paces ahead.


Kris Clever from CrossFit North Hollywood posted an amazing 4th place finish in the run event (43:47). What a great way to start a weekend of complete and total domination!


Kim rounds the corner to the finish line, completing the task in 49:11 for 31st place. The plan to avoid burning out too early, but to also avoid falling behind the pack, was successful!

Our 7th SoCal competitor, Linda Leipper from CrossFit Marina (sorry, Linda - I don't have any photos!) crossed the finish line at 47:57, good for 17th place!

*********************************************
The second event... with less than an hour to rest after the run, competitors needed to complete one deadlift every 30 seconds, with weights beginning at 185 pounds and increasing 10 pounds at every successive station. The event would end once the competitor failed an attempt.


Michele Vieux, from CrossFit Invictus in San Diego, maxxed out at 275... an incredibly powerful lift for a gal who has been rehabbing an adductor (inner thigh) injury!


Katie Hogan from Valley CrossFit posted SoCal's best deadlift result with 315 pounds (a new PR)! This pic is a fabulous depicition of her effort and determination to get those hips open!


Kim jokes around with her judge as she waits for her turn. Ya gotta calm the nerves somehow, right?!


Kim easily pulls 245 while Becca Voight follows right behind at the 205 station. Becca makes it all the way to 275 pounds. SoCal rocks!


Kim properly finishes her deadlift with 285 pounds. 295 is just as successful.


But 305 pounds doesn't quite make it up after the small amounts of rest (oh, and that run we just finished!!). But, the 295 bumps Kim up to 17th overall after 2 events!


Kris Clever always demonstrates impeccable form on Olympic lifting (and every other skill/movement, for that matter). She topped off the deadlift event with a 305 pound pull.

********************************************
Again, with enough opportunity to leave the competitor building and give some hugs to the spectators, event 3 was soon upon us. We were to complete a 170 meter uphill sprint while carrying a 35-pound sandbag. Elevation raised 100 feet during the ascent. Honestly, these types of challenges are not my favorite! But I went for it... :)


Michele Vieux (white visor, in 3rd, with sandbag around neck) keeps her eye on the finish line as she pushes up the steep hill. She finishes the run in 1:22.3 (32nd place in that event).


Katie Hogan doesn't stop, driving through the finish at 1:22.4 (33rd). Her teammate Becca Voight, completes the task in 1:29.6 (52nd). Isn't it amazing how just a few seconds can separate the pack by so much?!


As seen on the Jumbotron, the heat starts by running back toward the competitor building (the "Ranch"), picking up the sandbag, then sprinting from there. Kim is the one in all black on the right.


Surprising herself and pulling ahead of all her SoCal buddies, Kim finishes in 1:20, good for 26th place. (1st place finished in 1:07.4, 5th place was 1:11.7, 16th was 1:17... amazingly close!!) Kim is in 18th after 3 events... still thirsty for a spot in the top 16.


Kris Clever struggles a bit on the hill, but completes the ascent in 1:22.6 (good for 34th).

Linda Leipper also keeps consistent with the SoCal bunch, placing 30th with 1:22.

********************************************
Finally, a nice long break is finally given to us. But we can't go too far, because we need to be back for event #4. In an attempt to give us something unknown and challenging (throw a wrench in the competition, if you will!), we are given the task to:

Row 500 meters
Drive a 3 foot steel pole into the ground with a sledgehammer
Row 500 meters

This should be interesting...



Kim giggles a bit because of her wacky fans up in the stands. There was such a big group who made it up to Central California from CrossFit 360, how could you not smile? :)


The first 500m is completed in under 2 minutes. Kim is not the first one off the rower, but she gets a new PR for herself!


A small, steel sledgehammer (that will break if you hit it incorrectly) + a steel pole that is puny in diameter = inaccuracy for Kim! Forced to shorten her swings, she falls behind a bit.


The final row is successful yet again. Making up a bit of time, Kim finishes in 7:00.7 (31st place in the event). This, unfortunately, drops her down to 25th place overall going into the fifth and final workout.

But Katie Hogan (5:43.2) gets 2nd! Michele Vieux (6:05) gets 8th, and cannot wait to practice her sledgehammering skills further - ha! Becca Voight (6:19.5) gets 11th, Kris Clever (6:22) gets 13th, and Linda Leipper (6:30.8) gets 18th! I'm so proud of my SoCal girls!!!

********************************************
Final event...
3 rounds of:
30 Wall Balls (14 pound medicine ball)
30 Hang Squat Snatch (45 pound barbell)

Dave Castro, the announcer and organizer, mentions that we need to try and finish all the heats before the sun goes down. There are no lights in the stadium area. Did I mention that we arrived at 7am in the morning??! We are all drained. Hoping to push through into the final day... but ready to complete such a long, tiresome experience. Gotta pull it out of somewhere.


The crease of the hip needs to drop below parallel in the squat portion of the wallball.


And the ball needs to touch the green lettering on the target 10 feet overhead.


The squat snatch involves an explosive pulling movement that ends with the bar overhead and the lower body in the same deep squat position. Standing up from the deep squat and extending the hips is necessary for the rep to count.


Finishing 2nd in my heat, and 17th overall in the event (my best showing all day!!), I successfully conquer the "unknown and the unknowable".

My performance helps me to jump up to 21st overall from 25th - but it's not good enough to move on to the 2nd day.

The other SoCal sweeties joined me in a cluster of fantastic finishes. Katie Hogan ended her day in 18th, Becca Voight earned a 20th place finish, and Michele Vieux gave it her all for 23rd. After a frustrating stint with the wallballs, Linda Leipper was proud to make it through all 5 events, and to place 40th.

But, not to be forgotten, we have to congratulate our little monster athlete, Kris Clever! Finishing 6th after the first day, she moved onto the 3 brutal workouts of Day 2. The remainder of the SoCal 7 was there to cheer her on each step of the way - to an impressive 4 place finish overall!!

Did I mention that she actually tied for 3rd place....
CHECK FINAL RESULTS HERE


I couldn't be more proud of my friends/teammates/workout buddies... I couldn't be more satisfied with my performance and my stamina to get through the day with flying colors... and I couldn't be more humbled by the friends who drove far distances to scream as loud as possible all day for me and the other SoCal-ers in the heat and the dust. THANK YOU SO MUCH!!

I can't wait to do it again! :)

Quotation of the Week

"You have to know you can win. You have to think you can win. You have to feel you can win." -Sugar Ray


Tomorrow is the big day...

The CrossFit Games 2009 are finally upon us. Two whole days of brutality for those of us individuals who qualified to the big event.

And everyone who qualified is a major athlete. I mean, there's some stiff competition to behold. Each competitor has to fight if they want to vie for those top spots.

So, what will be the difference between 1st and 10th places?
What will be the difference among a set of individuals that have been training like crazy for the past three months??

Those minutes, even seconds, of difference between competitors will be determined by who wants it most.

Granted, some competitors are a bit more talented/strong/capable/prepared than others. But many folks have a shot at those top few spots.

And if I want to be up there on the podium at the end, I'm going to have to have my mental mojo intact. I'm gonna have to KNOW that I can push myself, really WANT to make every second count, and FEEL that I am good enough to whoop the butts of my competition.

I'm going to have to take on the mindset of a champion in order to try to be a champion.

It's the same thing that happens when you try to lift heavy weights or climb a steep, looming hill. Your mind has to remain strong in order for your body to follow.

Well, I can tell you now... I'm ready to take on that winner's mindset. And whether I win, place, or simply cross the finish line - I am prepared to go for that top spot with all my might.

And because I'm dedicated to leaving nothing on the table, I know I will be happy with the final results of this coming weekend.

Now, if I can just get these nerves to calm down...

Wish me luck, friends!!

Abdominal Wednesday... improper isolation!

I am loving these ongoing reasons for why crunches and situps are la-a-a-ame!

Reason #6: Ab muscles don't need to be 'isolated' unless there is a need to fix an imbalance or rehab an injury. However, if ab isolation exercises are needed, crunches and situps will not stimulate the abs in the most optimal way to make them stronger.

Since the primary function of the abdominal muscles is to stabilize the spine, any ab-targeted training should include exercises that help the abs become stronger at stabilizing the spine.

Crunches and situps do not improve the abs' ability to stabilize.

But plank variations, side plank variations, compound exercises like pushups, squats & deadlifts, AND the exercise below all help greatly with beneficial abdominal strength.



Another crunch replacement exercise: CABLE WOOD CHOP
*This movement helps to use the abs for creating power (accelerated, downward motion), as well as resisting rotation (decelerated, upward motion)
... place a handle on a cable machine, the cable adjusted to an elevated position
... grab the handle with both hands - keeping arms straight, forcefully pull the handle down and across the body to a spot next to the outside knee (accelerate!!)
... make sure that the hips turn 90 degrees, the foot pivots, and the knees bend
... with control, return the handle to the upright position (decelerate!!)

What gives? I'm not sore!

It's funny.
Some people are deathly afraid of the soreness that comes from a good workout.
But others are constantly chasing it!

In fact, I have people often complain to me that a workout didn't make them sore... so they think it wasn't worth the effort.

Lemme explain a little something.
Soreness isn't necessarily the only marker of a good workout.
Soreness usually comes around when an exerciser is doing an movement they haven't done in a while. OR - it happens when an exerciser begins working out again after taking some time off.

It will also show it's ugly lil head after you've done some negative/eccentric work (meaning, you worked on slowly lowering the weight - or your bodyweight - against gravity). Or it'll sometimes come about after a particularly grueling training session.

However, lack of soreness does not signify wasted efforts!

AND - presence of soreness does not mean you worked TOO hard!

I want all you 'fraidy-cats to realize that soreness comes with the territory when you're trying to change your body and make it more fit. Keep putting up with that discomfort until you're working out consistently, then your muscles won't undergo so much damage each time you exercise strenuously!

I want all you complainers to realize that if you aren't sore from a particularly evil workout, don't fret! If you are certain that you put your all into that workout (and if you're certain that said workout was filled with compound movements and challenging loads), then it definitely had plenty of benefit toward stimulating your muscles and causing a big metabolic disturbance. Damage to the muscles and disturbances to the entire system don't always come in the form of physical soreness.

So, don't chase the soreness. It'll come around often enough!

Don't be afraid of having sore muscles - but don't worry if those painful spots are not there after a difficult session.

Instead, chase intensity. Always be striving to do better. Get to pantin', huffin', sweatin', and "feelin' the burn". Ha!

Quotation of the Week

"Life is a grindstone, and whether it grinds a man down or polishes him up depends on the stuff he's made of." -Josh Billings

Those who flourish in life - do so by choice.

They don't have extra luck on their sides. They aren't handed success, happiness, and satisfaction on a golden spoon.

These folks want it bad enough - that they're willing to deal with the hardships and detours along the way.

Because life is not easy for ANYONE.
There are always challenges in life. There are roadblocks. There are explosions and earthquakes! Sometimes, there is sh*t falling from the sky and smothering your plans. Or at least it seems that way.

Everyone has their difficulties in life.

The difference is - those who take a deep breath and figure out how to maneuver around, over, or through the difficulties... those persons will win the rat race and find true happiness and success.

It's not about creating a perfect life that's free from problems. That life doesn't exist. And it would be way too boring, if you ask me!

Instead, it's about rolling with the punches. Making lemonade out of lemons. Adapting to those struggles that continually pop up right in front of you.

It's about refusing to become the victim and, instead, standing at the ready with shield in hand, poised to fight for the life you want!

I refuse to let my life control me... what about you??

A miracle cure!!

I have a great story for you today.

A client of mine has recently experienced an epiphany after training with me for over 3 years. Yes, he was a bit slow in his discovery - but we have to understand that a person will never be ready to change until they finally make the personal decision to change.

Needless to say, this client of mine (Client X) is not the most fit person I've ever known. He is overweight, with most of his bulk residing in the abdominal area. Almost every joint in his body hurts at some point or another on any given month. It's frustrating that we often need to adapt his workouts, depending on the extent of his limitations that day. His eating habits are atrocious. He often cannot workout effectively because his lunch choice is not "agreeing with him". He often experiences tightness and apathy, even with sufficient stretching and rest.

There are many aspects of his life that Client X needs to change. And he knows that. He is fully aware. He constantly mentions that he's been "thinking about" making healthy changes. And yet, I go on being hopeful...

However, just one month ago - after a bout of sickness, a bit too much cold medicine, and a rapidly beating heart - Client X got scared. He was told by a medical professional that his heart was not a fan of the excessive caffeine use (and this was simply amplified by the caffeine in the cold medicine).

Upon leaving the health care center, he immediately decided to stop drinking his beloved Cokes, and replace them with water. That day, at our regular appointment, Client X experienced one of the best workout sessions he's ever had!

There was no pain, tightness, or weakness in his joints. He was able to lift the weights that his strong muscles are capable of lifting. His capacity for the more challenging, lung-bursting, metabolic circuit work was elevated through the roof! He had energy. He recovered quickly. He was actually having a phenomenal, metabolism-boosting workout!

So, we began an experiment. I didn't want Client X to bother with changing his diet. One thing at a time, I said. I only wanted him to focus on drinking more water and keeping his Coke consumption to 1 per day.

You know what??
The experiment is working...

The month of June was Client X's best month of workouts since I first started working with him. He has stuck with the plan - is feeling SO MUCH better - has increased his strength - has become a whiz at circuit training - and is now much more motivated to continue down the path of progress!

Why???



Water works wonders, folks!
The more you drink, the better your body will function.

And sugar-loaded, caffeine-soaked, non-nutritive beverages can be considered lethal.
They do nothing productive or beneficial for your body. And if you feel a negative change as soon as you begin drinking them (as Client X has described that he does... tsk tsk), then it cannot be something that your body needs or wants!!

I know this epiphany isn't rocket science. But, sometimes, it takes a bolt of lightning to get you to fully understand what you think you've always known.

I am proud of Client X. And I'm working on the next step with him.
Wish me luck!

And, the biggest point of today's story...
HOORAY, WATER!!

Abdominal Wednesday... essential integration

This is getting good!
Abdominal Wednesday continues with another reason for throwing out those overused crunch and situp exercises...


Reason #5: The abdomen is made up of multiple muscles that are activated together during activity... Crunches and situps attempt to isolate one part of those muscles, instead of allowing integrated muscle activation.


Like I mentioned in a recent post, the abdominal muscles function to:

-Stabilize and protect the spine during complex motions and heavy lifting
-Prevent extreme movements (like hyperextension and excessive rotation)
-Transfer power from one part of the body to another
-Maintain proper pelvic alignment

In order to accomplish these tasks, the abdominal muscles have to work together. They have to activate in an integrated way. They have to work together in order to create stability or produce power.

Crunches, situps, and other typical abdominal exercises do not employ synergistic abdominal activation. They simply isolate one or two pieces of the ab musculature.

This practice will not only lead to very little gains in strength... but it will also fail to teach the stomach how to correctly activate muscles when they need to be activated!!

That's kinda dangerous to have abs that don't work properly...


Now, I'm not gonna give you an ab-targeted exercise today. I simply want you to perform all movements this week with the awareness that your abdominal muscles are braced... turned on... activated. Push yourself to lift relatively heavy weights on your compound movements - pushups, rows, squats, deadlifts, lunges, presses, and pulldowns - and keep tension in your stomach muscles at all times!!