I'd like to talk to you for a moment. It's mighty important. In fact, this might change the way you approach everything in life. So lets talk about consistency -- whether it be in your training, or in anything, really.
To get better at something we really want to work at it consistently. Not once a week, or once a month. Depending on what it is you want to get better at, you need to approach it daily. Some things you'll want to do several times throughout the day.
We're all consistent (and probably quite good) at at least one thing: our jobs. Why? Because you do it every day. So what can you take from that? Here's a short list that you, as a professional, can learn from yourself:
Consistency In The Gym
Don't be discouraged. Set your mind to it, and begin. The science world has created a flashy acronym for it: SAID. "Specific Adaptation to Imposed Demands". If we demand your body to do a particular element often, it WILL adapt and get better. If anything is truly amazing about the human body, it's its ability to adapt to almost anything.
If you do something often, you also grow more comfortable with it mentally. And this is truly important when you want to take that fearful next step.
Don't be overambitious or unrealistic in your timetable either. Patience is a virtue. There are many skills in life and training that aren't measured in days or weeks, but in months or even years. Don't set yourself up with a level of intensity that you can't sustain. You will hit a wall and you will crash. Always, always, ALWAYS consistency over intensity.
Can I repeat that? Oh, please let me repeat that!
ALWAYS CONSISTENCY OVER INTENSITY
Steel yourself that it may take a while. But the progress will be there. What's that cliche? A marathon is finished one step at a time? What? Is that even a saying? Probably not. Should be. There's probably better ones.
Back by popular demand, Tuesday, 6:30pm weightlifting class will recommence June 27th!!
The class is for anyone wanting to improve on the Snatch, the Clean, and the Jerk, as well as Squatting and Deadlifting. Every class will dive into the mechanics and techniques of each movement and how to perfect them.
Additionally, each class will be professionally programmed and lead by USA Weightlifting Sports Performance Coach, Ben Tobler.
Stop me if you have said this..."I was going to workout but [enter excuse]."
Well, you can now kiss that excuse, sayonara!
Understandably, life happens...BUT! That doesn't mean you can't prioritize your fitness.
AND its actually really easy!
Actually, it's not, and I'll prove it you. All you need is 15 uninterrupted minutes. So here it goes...
For 15 minutes you're going to perform continuous WALKING LUNGES...too easy? Just wait, there's more! Every 3 minutes I want you to stop lunging and perform 10 push ups (thats right, 50 total push ups. You're going to have guns of steel by the end of this). Here's a scaling options for push ups if needed. Oh, and if the weather is not cooperating or you don't feeling like moving from your spot, just do alternating lunges in place.
Have a great weekend and we'll see you next Friday!
As a teenager, I weighed myself every day. Partly because I wrestled and needed to make weight, but mostly because I was overweight as an early teenager. I obsessed over my weight and was desperate to be "skinny." About 6 years ago, I went through a life changing fitness experience. I weighed in at 170lbs which was about 20lbs heavier than what my body should have been. During the process of losing the weight and increasing my fitness, I got down to 150lbs and threw out the scale.
Which makes me wonder... should we weigh ourselves? Does our weight reflect good health? Is it the best measuring tool? Below you will find my thoughts.
If you're going to weigh yourself, remember to have objective goals. Before you even step foot on the scale, know what your goals are and make sure they're geared toward something besides losing or gaining weight (e.g., back squatting your body weight). Don't use the scale to set your goals.
Your weight is NOT an indicator of success or failure. If you do an 8-week challenge and come out at the same weight or slightly more, that does not indicate lack of progress. What MUST be assumed is that you lost fat and replaced it with muscle. That's why measuring your body composition is superior (e.g., skin fold test or InBody evaluation).
Your weight is not the perfect measure of health. You have to remember that the scale does not tell you how much fat you burned or how much muscle you gained or how fast you can run a mile.
Don't forget that two of the best indicators of good health are looking and feeling good. The scale can lie. You might look and feel amazing and be 5-10 pounds more than you THINK you should weigh. For me, I'm in the best shape of my life in terms of strength and aesthetics and I'm 10 pounds heavier than a weight that I think I desire. Always keep that in perspective.
The scale DOES NOT make you more attractive to yourself or to other people. It may seem silly but in reality this can be a real struggle. We tend to think a certain body weight or body type is something to be desired. But what really matters? Looking and feeling good or how much you physically weigh? We would argue that being strong and having muscles is the new sexy!
In the end, weighing yourself every so often is not a bad thing as long it's done in moderation and with purpose.
I promise this will be short. I know you have fishing to get to and Mother's Day plans to be made. So SUPER short.
I wanted to give you a Friday workout. Something that you could do over the weekend to keep you active. I think I'll call this... The Friday Fitness Feed. And every Friday I'll feed you a new workout. Something to be done, if you're brave and daring. Often times it will involve a kettlebell, maybe two, because, lets be honest, I love kettlebells and they're so versatile, you can bring them with you wherever.
But let's not forget the power of bodyweight exercises. These are magical. Wizardly.
And today's Friday Fitness Feed will be super simple. Just the thing to keep your hips open while you sit and fish.
So without further ado, here it is:
Complete circuit as many times as possible in 15 minutes:
10 push ups
5 lunges (each leg)
Have a great, safe weekend, y'all!!!!
12 days ago, I embarked on a 30-day journey: 30 consecutive days without eating a Cheez-It. Before you laugh, hear me out. In a given week, on average, I was eating two and half to three boxes of Cheez-Its. Yes, you read that correctly, THREE boxes... all of 'em!
Don't get me wrong, I'm not here to say that "Cheez-Its are the devil" [Enter Mama Boucher]. We all have something we enjoy that probably isn't the best for us and we know that, in general, indulging in moderation is fine. But smashing three boxes a week is not moderation.
So what caused me to embark on this 30 day journey and how does it relate to helping you crush your nutrition goals?
The answer is simple. You have to learn to say no. The picture above was taken on my first trip to the market after I started my 30 days. All I wanted to do was grab a box (or two). I mean, they were even on sale! But it hit me right there. Whilst on the road to achieving our goals, we have to resolve ourselves to say no to things that will prevent us from reaching them. It would have been so easy to grab the box and start eating them on the car ride home. BUT, I said no, and by doing so I stayed on track for my goal. After being only 12 days in to my 30, I look and feel great and have been performing better in my workouts!
So this brings us to you. What can you say no to today that will help you reach your goals? And remember: it's as simple as saying, "No."
Does getting your nutrition dialed-in ever feel like looking for a unicorn or chasing the pot of gold at the end of the rainbow? Something out there that you get so close to catching but just can't seem to pin down? Proper nutrition is the most important piece to health and wellness. You can look at it as the base of your pyramid or the cornerstone of your fortress.
It doesn't need to be difficult or seem impossible-- it just takes a little planning, commitment and accountability; then, over time, it will become automatic. Here are some surefire hacks that will help to guarantee success:
Plan your meals for the week
Know exactly what you're having for each meal. Have a whiteboard or notepad on your fridge. Leave no gaps.
Prep your meals
Not every meal has to be done for the week but you can easily make lunch for five days or at least have all the ingredients ready for each meal.
Repeat Meals [leftovers]
You may not like leftovers but this is any easy way to have lunch ready for the next day.
Water, Water, Water!
You may be tired of hearing it but among other benefits, drinking water is one of the best ways to keep your metabolism rolling.
Have your midday snacks prepped. It's easy to fall into the trap and grab something from the gas station or vending machine. My favorite snack is a banana with a scoop of peanut butter on each bite... YUM!
Low Carbs, High Fat
Contrary to popular belief, we want our diet to be high in fat and low in carbs. I won't get too scientific but look to add more eggs, olive oil, avocado, and almonds (all good sources of healthy fats) into your meal plan. Additionally, save your carbs for dinnertime.
A Little Seasoning Goes A Long Way
Eating healthy has a very negative connotation with poor or bland tasting food but that could not be further from the truth. I will say, eating unseasoned chicken and raw veggies probably won't taste that good but a little olive oil and seasoning goes a LONG way and tastes amazing (I can thank my wife for that one...). Experiment with your spice rack!
Cut it loose
One day out of the week, go and have a killer meal with no holds barred. Reward yourself for crushing your nutrition!
First off, welcome to the 2017 Sthenos Athletics Friday Night Lights.
Second, THE CROSSFIT OPEN IS HERE! And we are SO excited to embark on another 5-week, in-house competition. These next five weeks are designed to be fun, to challenge you to create consistent, healthy habits and to improve your fitness. Oh, and to get those competitive juices flowing!
How Friday Night Lights works?
Everyone is divided into three teams with team captains being: Ben, Joe, and Brian. We will have rosters printed up and posted on our announcement board.
Points will be awarded as follows:
+1 point per week for participation in Friday Night Lights
+1 per week for dressing up/team spirit
+1 point for “checking in” on Facebook @ Friday Night Lights
+1 point for tagging us in a picture Facebook or Instagram @ Friday Night Lights
+1 point per day for 5 minutes or more of extra mobility (outside of normal class time)
+1 point per day for 5 minutes or more of extra skill practice (outside of normal class time)
+1 per 10oz/day of water (max 8pts/day)
+1 point for each day you exercise @ Sthenos Athletics
Each week you will be responsible to put your point totals on your teams point sheet, which will be located on the announcement board. Additional points will be awarded based on placements in the workouts.
Week 1: 80’s Throwback
Week 2: Crazy Socks
Week 3: Super Hero
Week 4: Black Out
Week 5: Twin Day
If you have any questions contact email@example.com or 763-443-5115
See y'all Friday!!!
If you haven't heard, registration is OPEN for the 2017 CrossFit Open!!! Which means....wait for it....
FRIDAY NIGHT LIGHTS IS BACK!
What Is Friday Night Lights?
Friday Night Lights is a 5-week, four-team, high energy, in-house competition where we perform the CrossFit Open workouts on 5 consecutive Fridays, beginning February 24th at 6:30pm. Last year we had blast with Team Ben winning the competition. Registration is $20 (t-shirt cost).
Who Is This Event For?
This is event is for absolutely EVERYONE. Whether you're experienced or new to CrossFit, have competed or haven't, anyone can participate in this event. Friday Night Lights is fun and encouraging. Note: scaled options will be available for all workouts.
Here's a rundown of how it works:
A Celebration Of Fitness
This is an opportunity to have great time while showing off your fitness with family and friends in a fun, competitive atmosphere! I can't think of a better way to kick off the weekend than with the excitement of competition while experiencing the Sthenos Athletics community at its finest!
So, mark your calendars, bring your family and friends, and bring your A-game for cheering!
It's going to be even better than last year!
January 1st is right around the corner and many of you are planning out your 2017 goals (fitness, health, and lifestyle). Statistics say about 50% of Americans make these resolutions each New Year-- they also say only 8% succeed (I know, crazy). There are loads of reasons why people don't succeed: motivation can fade, goals can be unrealistic, or they may not know how to get started. I want to give you one secret to succeeding this year and touch on a few applications.
The Secret To Success
This year, instead of setting outcome-based goals (lose 5 lbs, get my first pull up, etc.), set behavioral-based goals (eat 3 well rounded meals per day, start an exercise regiment, practice my pull up every day).
Instead of focusing on the objective result, which can make you anxious, hyperfocused, and cause you to lose motivation, you're focusing on the process. The process is constantly measurable and allows you to stay motivated because you're focusing on a daily habit (each day can be a success), rather than the end result (which can be 10-12 weeks away).
Make Your Goals Measureable Every Day
Like I said, instead of focusing on the scale, you're focusing on maintaining a well-balanced nutriton plan designed to achieve your goals.
For example, did I eat 3 well balanced meals today? Yes, then today was a success and I am now better because of it.
Did I work on my pull up today? Yes, today was a sucess and I am closer to my end goal because of it.
Make Your Goals Smart
There are three questions to ask yourself:
If you can answer these three questions then you're well on your way to achieving your goals.
Surround Yourself With Professionals And Like-minded People
If you're serious about your goals then make sure you surround yourself with the right people. Find a professional who cares about you and your aspirations and sees to it that you succeed.
By putting the right people in your corner you can ensure that you have the expertise and accountablity to reach your goals.
If you're looking for a program to join we're only two weeks out from our next 8-Week Challenge. It's a great place to get 2017 started on the right foot.
For more information, call Ben at 763-443-5115 or email firstname.lastname@example.org