Quit your complaining!

A Challenge!

Something that I’ve been really experimenting with lately is to stop complaining (as much). Complaining seems to come pretty easy to most of us, as it’s easy to forget how awesome our lives really are. And no, I’m not going to say something like, “At least you have a roof over your head” or “It could be worse, you could be in those floods” or any other comparative statement that has no merit. Those types of statements are non productive and it’s rude to tell someone that whatever they are going through, doesn’t matter or that it could be worse. So what I suggest instead is, a CHALLENGE! We haven’t done one of these in a while, so here it goes.

Complaining doesn’t do anything for anyone and all it does is start a group complaining session. This week and through the weekend, do your absolute best to counter-complain. What that means is, as soon as you feel yourself saying something like; “I’m tired”, “I had such a bad day at work”, “I’m so tired” or “Traffic was terrible”, stop immediately! Instead, try this: list THREE things that are great about your day up to that point. Yes, up until that point! Because as the day goes, you’ll probably find yourself sliding into another complaint of some sort and you’ll have another opportunity to find three AMAZING things that happened to you that day.

It doesn’t have to be something as big as winning the lottery, but if you do don’t forget your boy Chris here, think of the simple things. Maybe you got a really close parking spot at Costco, or maybe you found that lost earring, or maybe the breakfast you cooked was delicious. Think of the simple things that have made your day great. I guarantee that you’ll immediately feel better.

Don’t get me wrong, sometimes you are having a really bad day and you NEED to complain to vent. DO IT. Then immediately list THREE great things about your day. You’ll feel better, I promise.

If you’re having trouble, post it on the Facebook page and ask for help. Or maybe you can put it up there just to hold yourself accountable. Give it a shot, it’s worked wonders for me.

Throwback Thursday to the days where we would train in the park. It would get cold!

Throwback Thursday to the days where we would train in the park. It would get cold!

Daily Dose

Get{Strong}
Oly Day!
20 mins. to find 3RM C&J
Then:
3×10 BSS
3×10 Piston Presses

Monday 2/22/16

A full week!

A full five day week this week, so it’s going to be a bit challenging. As I’ve mentioned before with this high volume work, it’s going to take a lot out of you. Be sure to eat enough, sleep enough and drink enough water. Go for long walks occasionally to help you recover and it also helps with some stress relief. Get outside since it’s so beautiful! In fact, let’s make that a weekly challenge since we haven’t had one for a while! Let’s all get out for a 30 minute walk every day this week. Every Day! It’ll be good for your body and mind. Let’s do it!

Pretty crowded evening class last week. Love it!

Pretty crowded evening class last week. Love it!

Daily Dose

Get{Gymnastics}
sPL
4×12 Evil Wheels

Get{Strong}
4×12 DL
4×12 Weighted Step Up
Get{Fit}
21-15-9
Med Ball Burpees
Windshield Wipers
Wall Balls

Monday 10/12/15

Monday!

It’s going to be a challenging week, let’s get ready to kick some butt! Because it is going to be a challenging week, be sure that you’re getting enough rest (sleep) and enough food into your body. It’s easy to think that you’re eating enough, but take the time to sit down and look at the food that you’re actually eating throughout the day. One easy way is to start a photo food journal. Every time that you eat or drink something, take a photo of it with your cell phone. That way you have an instantaneous recording of your meal. You won’t have to worry about writing it down, recording it, carrying a journal around or remembering what you ate for lunch later in the day. If we try to wait until later, our memories get fuzzy and it’s harder to be more precise with what we’ve eaten. Try that out this week as your weekly challenge. Every time you eat or drink, take a photo of it. If you want me to go through your choices with you, bring your phone into the gym with you and we can talk about your decisions and amounts. It helps to have another opinion!

 

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It really is that simple. This chart can, in my opinion, be applied to just about anything. Work, diet, whatever, it all comes down to this easy equation. If you’re not happy, change something!

Daily Dose

Get[Gymnastics}
FL
SLS

Get{Strong}
3×5 Squat
3×12 Elevated Split Squat

Get{Fit}
8 RNDs:
5 Push Ups
10 Ring Chin Ups
20 Sit Ups

Wednesday 10/7/15

Hump Day!

We’re halfway through the week, I’m guessing that there are a few of us that are kind of sore. Definitely sore…

How are we doing on our plank challenge this week?! We should all be on 7 minutes total today, how is that core doing?

Get after that bottoms up press, Tammie!

Get after that bottoms up press, Tammie!

Daily Dose

Get{Gymnastics}
SL
HBP

3×5 DL
3×12 Glute Bridges
(heavy)

Get{Fit}
Skill day:
Planche Planks
Handstands

Monday 9/28/15

Monday Funday!

I’m not quite sure if that’s right, but I’m going to go with it. Mondays can be tough, but with the proper attitude it shouldn’t be so bad. Just smile and tell yourself that it’s going to be a great day. I don’t mind Monday’s so much simply because I get my routine back. Being a creature of habit, I like knowing what I’ve got going on everyday. Which brings me to the…

Weekly Challenge!

This week before bed, get on your calendar on your phone and take 5-10 minutes to map our your day the next day. Block out hours for work, for dinner, for doing homework or reading, working out or even napping. See how it works for you. Maybe having a little more structure will help reduce your stress. Use it as an outline, not as a super strict time measurer. Sometimes we drift off track, but it might help to have a list of things to do along with estimates of timeframes. Give it a shot this week and let me know how it goes.

Dueling deadlifts....

Dueling deadlifts….

Daily Dose

Get{Gymnastics}
sPL
Evil Wheels

Get{Strong}
3×5 Press
3×12 Ring Chin Ups

Get{Fit}
4 RNDs:
15 Wall Balls
200m Sprint
30 Sec. Rest

Wednesday 9/23/15

Halfway through the week!

How are we doing so far?  It’s been a little bit of a challenging week, but so far so good! Let’s keep up the great work!

Don’t forget that it’s #BAF week! Who are you bringing? Remember that there’s a little prize at the end of the week for the person that brings the most amount of friends.  Get to work!

How are you doing on your weekly challenge?  Have you been keeping track and journaling?  Have you noticed any change in your mood or outlook on life?

My view this weekend.  Needless to say, it was difficult trying to convince myself to leave.

My view this weekend. Needless to say, it was difficult trying to convince myself to leave.

Daily Dose

Get{Gymnastics}
MN
RC

Get{Strong}
3×5 Bench
3×12 Ring Chin Ups

Get{Fit}
4 RNDs:
20 KB Swings (American)
15 Push Ups
200m Sprints
Rest 30 Sec.

Monday 9/21/15

New Week, More Fun!  #BAF

It’s bring a friend week again!  Who’s bringing your friends.  Remember, whoever brings the most friends this week wins a prize at the end of the week, so get them in here and let’s have some fun!

Some Monday Motivation for you:

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©Chris Poese 2013

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness, that most frightens us. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won’t feel insecure around you. We are all meant to shine as children do. It’s not just in some of us; it is in everyone. And as we let our own lights shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

Big big.  Be bold.  You deserve it.

Weekly Challenge

This week we’re going to be doing a mental challenge.  It’s pretty simple really.  5 minutes in the morning and 5 minutes at night.  Don’t tell me that you can’t find 10 minutes to do a challenge a day, otherwise we’re going to have a VERY serious talk about time management and lifestyle choices…

This week we’re going to journal twice a day for 5 minutes in the morning and 5 minutes at night.  I use an app called 5 Minute Journal.  It’s kind of spendy, but it’s super easy to use and I really like the way it’s laid out.  If you want the book, it’s called the same name and you can order it here.  Honestly, it really makes a difference in how I feel on a regular basis and helps me keep a positive, grateful state of mind.  If I don’t journal for a few days, I really do notice that my mood shifts and it’s not pleasant.

Keep this in mind and do it every morning when you wake up, and every night before you go to sleep.  It doesn’t even have to be the 5 Minute Journal, it could just be a small book and in the morning, write down 3 things that you’re grateful for, three things you’d like to get done today, and some sort of self affirmation (I am “insert something here”).  Then at night, write down three awesome things that happened that day and one thing you could have done better.  It seems too simple to be true, but it does really help keep you in a positive mindset.  Try it, let me know how it goes after a week.

Daily Dose

Get{Gymnastics}
SL
HBP

Get{Strong}
3×5 Squat
3×12 Glute Bridges

Get{Fit}
AMRAP 8:
30 Double Unders
100m Sprint

Monday 8/31/15

Deload week!

Oh man, last week was a great one.  We lifted some heavy stuff and survived.  You all did a great job and I’m happy that you got through it with, it seemed like, minimal soreness.

Next week we’re going to be lifting a bit heavier and staying with a much lower rep scheme for a while.  We’re going to be working on getting stronger.  We have put in the work over the past two months to get some slightly larger muscles, now the strength begins.  It’s going to be challenging and we’re going to be slowly adding weight each week and in a few months we’ll be testing out our one rep maxes again.  For those of you that are newer, we’re going to still be working on moving properly and getting into better positions before we start to add in a bunch of weight.  Movement before load!

Announcements

We’ve had a few new people join the gym and we’re very happy to have them as a part of our little family.  If you see a new face, be sure to say hello and introduce yourself, let’s make them feel welcome.

Don’t forget that this Friday, the 4th, the gym will be closed.  It’s a Labor Day weekend and I’m going to take advantage and enjoy some tree therapy up in Tahoe.  We’ll be opening back up on Tuesday the 8th so plan your weeks accordingly.

Tree Therapy…?

I’m sure that some of you are wondering what “Tree Therapy” is.  Mark’s Daily Apple has a great article on this and goes into depth on the health benefits of being out in nature and resetting your brain.  (Just as a quick side note, I love his blog.  He has a TON of great information on there, science, working out, stress relief, etc. and always puts it into ways that are easy to understand.)  I’ll do my best to relay some of the information that he talks about, but he’s much more eloquent about it.

Going outside and just being there, in the present, enjoying nature can do wondrous things to your body and mind.

Think about all the times that you’ve been stuck inside, at work, at school or anything else not fun, and how you’ve looked out the window and wanted to just be out there.  Fresh air, cool breeze, the smell of the trees and flowers in the wind.  It’s all very relaxing.  And maybe sitting in a park under a tree and watching the world go by isn’t your thing, maybe sitting on the beach is it.  Or going for a hike, or even further out and backpacking in the back country.  Maybe your thing is the desert and enjoying the nothingness and solitude.  Maybe it’s not even something relaxing and it’s something more extreme like skiing down a steep mountain, skydiving, rock climbing or jet skiing.  It doesn’t have to be a relaxing thing that you’re doing, it’s just about being outside and being with nature.  Think about how you feel during those times.  I’m guessing that you’re much more clear headed, focused, relaxed and more than likely, in a better mood.

Studies are showing that, beyond the physical aspect of being active which is healthy for you anyway, it lowers blood pressure, reduces stress, increases vitamin D (which our bodies create in sunlight), decreases depression, anger and confusion, and it revitalizes you.  Which is probably why the old advice of going for a walk if you’re angry works so well.  Maybe my mother was right all along…

Think about how you felt the next day at work if you’ve had a short trip to the mountains or a day at the beach.  Were you more relaxed?  More focused and ready to work?  I’m guessing so.  Sure, there’s the, “I’d rather be back at the beach” feeling initially, but I bet that after a bit of getting back into work you’re more productive.  Probably have a little better outlook on life and are more relaxed all at the same time.  It’s amazing what less stress can do to your body.

So this week, I’m laying down a challenge.  {Throws gauntlet on the floor (this is a gauntlet)} Yes, I’m a nerd and that IS the hand of Sauron.  The Weekly Challenge is this:

Go out for a walk every night after dinner.  At least for one mile.

That’s it.  It’s not hard, in fact it’s pretty simple.  Try to find a place with a lot of trees and or grass.  Should you be close to a lake or body of water, go there.  Try it out and let me know how it goes.  Have fun and relax, it’s just a walk!

Also, this was funny!  Be sure to read the disclaimers. (Also, slightly NSFW)

That is a lovely thing.

That is a lovely thing.

Daily Dose

Get{Gymnastics}
FL
SLS

Get{Strong}
5×6@65%
Bench
3×12
Skull Crushers

Get{Fit}
4 RNDs:
10 Pull Ups
20 Air Squats
200m Sprints

Monday 6/1/15

June!

It’s June already!  Man, time flies when we’re having fun.  So, last week was a tough but excellent week.  Got some Hero wod’s in, put some new numbers up on the leader board, and had just a few sore muscles.  This week is going to be another fun week.  We’ve got some good workouts planned and two different movements that we’ll be doing on our Manna days, so be ready for that.  It’s going to be a good week, let’s get in here and have some fun.

The following is a list of foods that may contain gluten.  I found this list to be pretty exhaustive, informative and surprising as well.  Even if you’re not gluten intolerant, i.e. celiacs, you may be sensitive to it and it’s hard to tell unless you cut it all out for a while, at least 30-60 days, and then reintroduce it.  Should you be considering doing a Whole 30, or any kind of exclusionary diet for that matter, that would be a good way to get started in finding if you’re sensitive to it or not.  If you have any questions about doing something along those lines, don’t hesitate to ask and I’ll help you out!  Give this a read and see if you’ve been accidentally ingesting gluten.

IMG_3970

This week we’re going to have a challenge.  This isn’t a challenge to win anything, it’s just a way for you to try to make yourself healthier, fitter, and much more rested.

As most of you know, I love sleep and talk about it often and it’s importance in our health and recovery.  This week, the challenge is to do a combination of things.  This will be difficult for some of you as your current lifestyle, careers, families, etc. can get in the way of it, but I’m asking you to try as hard as you can to follow these three simple steps to help you in your nighttime routine.  They are as follows:

1. Come up with a nighttime routine.  Mine is pretty simple.  Brush my teeth, take my liquid zinc and magnesium with some BCAA’s, crawl into bed.  That’s pretty much it.  Admittedly, I don’t have as many things that I need to take care of as other people; no contacts, no hair, no make up, but that shouldn’t stop you from simplifying as much as you can to make it a short and productive process.  Bedtime!
2.  Turn off all electronics before bed and read for 30 minutes before closing your eyes.  What I want to stress here is getting totally ready for bed before you do this, so you can just flip off the light and go to sleep.  I suggest a fiction book of some sort.  The reason being is that non-fiction tends to get your mind going, like being in a classroom type setting where your brain is moving and you’re learning something.  Fiction tends to turn on the creative side of the brain and will help you “problem solve” in your sleep.  I’ve found that reading fiction before bed really helps me relax, have better and deeper sleep and feel great in the mornings.
3. Keep your phone/tablet charging in a different room.  Avoid the, “I’m just going to check my facebook/instagram/email/snapchat/game notifications/how many steps I took/whatever else doesn’t matter” stuff before bed and immediately in the morning.  Too many times do we stay up longer because we’re laying in bed looking at mindless garbage and wasting sleeping opportunities, then in the morning immediately looking at that same stuff that does nothing to get your mind going in the morning.

There you have it, three simple steps to do before bed.  I’ll cover morning routines in another post but for now, let’s focus on getting into bed and turning our brains off before we go to sleep.  In the long run, sleep will always be the best thing for you in your training and recovery.

Daily Dose

Get{Gymnastics}
FL
sPL
RC

Get{Fit}
3 RNDs of:
1 Minute for Max Reps:
Wall Balls
Double Unders
30 sec rest between

Monday 2/16/15

It’s Monday. 

Yay!  I’m really starting to think that I’m the only person that enjoys Mondays.  Let’s be honest, we’re creatures of habit and routine and having that normal pattern throughout the day/week is kind of nice.

What are your weekly habits?

Listening to a podcast recently made me think of my morning routine.  The person being interviewed was talking about productivity and how having a solid morning routine can greatly increase the amount of things that you can do throughout the day.  As I’ve talked about before, we all have a limited amount of willpower/choices that we can make throughout the day.  He was talking about having a morning routine so defined, that you could write it down and give it to someone else who could then duplicate it perfectly.  I’ve been toying with this recently and as crazy as it sounds, it seems like it works.  I feel less decision fatigue by the end of the day. It’s easier to so “no” to the things that I know are not in-line with my goals (e.g. doughnuts, alcohol during the week, chocolate, deciding to make it a “rest day”).  The more of our day that is streamlined and brainless, by that I mean non-decision making, the easier it is to have that extra gas in the tank to be able to say no to the things that usually tempt us.

So this week’s weekly challenge is to sit down and write out your morning routine.  Get really specific!  Write it down step by step and estimate the amount of time that it will take to complete each step.  For instance:

Step one: Wake up
Step two: Make coffee, 5 minutes
Step three: Make lemon/salt/apple cider vinegar/water drink, 5 minutes
Step three: Fill out the morning portion of 5 Minute Journal, 2 minutes
Step four: Meditate using Headspace app, 10 minutes
Etc.

You will figure out your own morning routine.  It had been really helpful for me so far, even after a few days.  My head feels clearer, I don’t have to think about anything, and it’s totally on auto pilot leaving me be able to make better and clearer decisions throughout the day.

Try this out!  It may be more helpful that you think.  One week, GO!

(null)
Get after it, Jimmy!

Daily Dose

Get{Gymnastics}
FL 5x30s
5 Cat/Cow
sPL 5×10 reps
10 Hip Swivels
RC 5×10 reps
30 Sec lat leans

Get{Fit}
50 KB Swings
400m Run
40 KB Swings
300m Run
30 KB Swings
200 m Run
20 KB Swings
100m Run
10 KB Swings