Thursday, January 29, 2009

Strong Chicks Kick Ass

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!

Wednesday, January 28, 2009

Challenge Yourself...You'll Be Suprised

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.

Monday, January 12, 2009


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.

Saturday, January 10, 2009

Keeping Your Nutrition In Check

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.