Resolutionaries...?

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

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...

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

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.

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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...

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...

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

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

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

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!

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

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

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!

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

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

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

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!

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

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...

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

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