cpc-v2

The Meat Hangover

Wed, 07 Oct 2020 14:34:00 GMT

When it comes to taking meat out of your diet, some people have the idea that they will only see positive changes immediately following this choice. While those positive changes are definitely part of the deal, so is an adjustment period for your body. When you drink alcohol, you can expect an unpleasant morning the following day. How unpleasant that morning is all depends on how much alcohol you consumed the night before. The more alcohol, the worse the hangover. Most people understand that arrangement and still choose to drink, accepting that they may get hungover (I’m guilty of it myself). For this situation, however, we can look at animal products as the “alcohol” and at the period after quitting animal products as your “hangover.” The length and intensity of this hangover will be greater if you are a heavy meat consumer. The good news is that this hangover will come to an end and you will start to feel the benefits of a plant-based diet within a few weeks. It’s also important to keep in mind that not everyone will experience all or even any of these symptoms. Here are some symptoms of this hangover:
Bathroom trips: with the addition of high-water content foods and lots of fiber, you can expect to spend more time on the toilet then you may be used to.

Gas: with those extra bathroom breaks, it shouldn’t be much of a surprise that you’ll have some extra gas along the way.
Stomach pain/discomfort: your body is working hard to flush out toxins and adjust to the higher intake of fiber and other nutrients so some discomfort may be present, but this is normal.
Sleeping issues: this can be expected with any diet changes but over time you can actually sleep better, so power through.
Cravings for animal products: at this point, you’ve been eating meat for so long that your body still craves it. As your palate changes over time, these cravings will slow or stop and eventually may turn to a disgust for animal products (especially when you smell them being cooked).
Fatigue: this can be an issue if you don’t consume enough calories or the right micronutrients.
Headaches: these are also common with fatigue if you lack the appropriate amount of calories with a high nutrient density.
Feeling emotionally drained: this tends to be from external factors more that what you’re eating. It is important to surround yourself with a supportive network and to keep your long term goals in mind!

As someone who has eaten a plant-based diet for almost four years, I have heard many people tell me that they have tried to go vegan or vegetarian in the past but felt off after doing it for a little while. People will give it a go for a week or so but revert back to their meat-eating ways for a number of reasons. Changes are to be expected, however, when they aren’t smooth changes, some people think that their food choices aren’t working well, but it is oftentimes your body responding to the change in environment. Today I’m going to discuss what can be expected when you decide to transition away from animal products and towards a plant-based diet.

Now that we got all of the negatives out of the way, I’d like to repeat that not everyone will go through the above symptoms. Everyone is different, with different diets, lifestyles, and digestive systems so your experience is your own. Also, don’t let these symptoms deter you from trying out a plant-based diet. As we’re about to discuss, there are many benefits to eating a plant-based diet. Here’s what you can expect in the long term when consuming a plant-based diet:

Energy: you can expect to have much higher levels of energy from eating such nutrient dense foods.
Focus: higher levels of concentration and greater attentiveness are common on this diet.
Athleticism: better athletic performance and higher stamina are to be expected.
Clearer skin: many factors that lead to acne are associated with consuming animal products so clearer skin is a plus!
Stronger hair and nail: your body may be receiving a higher dose of nutrients than ever before and it will make many aspects of your body improve.
Better body odor: smell good, feel good.
Higher libido: need I say more?
Weight loss: if you have excess body fat, weight loss is often a great motivator for staying on this diet.
Happiness: this is not a cure all for any mental health issues but knowing that you are doing good for your own health along with the health of the planet and the animals living on it has a positive effect on your well-being! Plus, all of those awesome nutrients help your brain to function properly.

These lists are just to give you a baseline idea of what to expect but since we are all different, everyone’s experience will be different. Now that you know what to expect from eating a plant-based diet, here are a few tips that I have found to be helpful:

Transition slowly: this is especially true for those who eat a lot of animal products. Start by replacing just one meal a day with a plant-based meal for a week. Do this each week and by the end of the month you’ll be fully plant-based!
Plan your meals: this is a big change for many people, so having a plan on what you’re going to eat will eliminate stress around meal times and allow you to enjoy your food.
Have a support system: some people will try to stop you from succeeding in this endeavor but it’s important to ignore those negative mindsets. Tell a friend or loved one what you are doing and have discussions with them about how you are feeling along the way. If you can convince someone to take this journey with you, even better!
Don’t get down on yourself: if you slip up and eat an animal product, don’t be harsh on yourself and give up on the whole process. Failure is a part of life and a mistake won’t throw off your whole plan. You got this!

Those are just a few to get you started. Just keep in mind that this is your own experience, so you are in control. Keep your goals in mind and you’ll do great!

We're Trying

Wed, 23 Sep 2020 17:01:00 GMT

We were all thrown on this crazy ride together. Emotions were running high but so were patience, empathy, inclusion, and respect. Most of us could rally behind the #WeAreInThisTogether manta. We wanted to do right by each other - donate to charities, lend a hand, check-in on one another. Do our part. As the days turn to weeks and the weeks into months these dispositions decayed rapidly.

I know that this Quarantine order has been going on for a long time. I know that a great number of us do not agree on the why. I know an even greater number of us are “over it”. I am painfully aware of the difference of opinions surrounding the pandemic. It is impossible to NOT be aware of this. This leads us all to frustration, anger, resentment, and the feeling that you are not being heard. Very real and very human emotions! It is okay to feel this way.

I am not only writing this from the perspective of a fellow struggling human. I do find myself struggling with everything I mentioned above. Not just daily but multiple times a day. My ability to focus has been challenged by my worry. My ability to create time for myself and focus on self-care has been derailed for fear of other things becoming more pressing. I work on this every day.

I am not only writing this from the perspective of one of the business owners who were never given a playbook for this. For weeks on end I thought WTF happened to the business and how would our model need to change and remain viable, how each business owner had to either weather a period in which we were completely shut down or allowed to operate under capacity restrictions, etc. The unknown of what the timeline would bring and whether we would be able to continue our dreams or make an extremely difficult decision of not continuing. This still haunts every one of us daily.

I AM very much writing this as a service provider! I am writing this as an impassioned human who genuinely loves what I do for a living. I feel incredibly lucky to be able to have built a career surrounding something I get excited about every day. I am making a stand for all of us that make their living in the service industry. To the receptionist, hostess, waiter, cook, dry cleaner, teacher, technician, barista, utility worker, automobile service technician… It is truly impossible to be inclusive of everyone here. No one human mentioned above asked for this ‘situation’ we are in. We are sure as hell trying to provide a level of normalcy, service, care, and happiness to the lives in which we choose to serve. With added restrictions, added expense decreased capacity and the fear of being fined or shut down for doing it incorrectly, everyday.

As we tirelessly strive to bring US together every day please stop making us be The Heavy. None of us want to ask you to wear the mask, to distance, to care, and to be a better human. Please check your attitude and temper before engaging in conversation or losing your patience with us. We know that you are frustrated, hurting, and tied because we are too. We want to get through this and do what we love for you. Each day we need to remind ourselves what we can do better. All of us. What we need to do is take time for ourselves, listen, be kind, and not blame. Remember in March when this was trending: #WeAreInThisTogether. When we were embracing that mantra we were doing a whole hell of a lot better. Stay patient and stay kind. On behalf of all of us on the service end -- We’re trying.

Lost & Found - My Athletic Journey Through COVID

Wed, 16 Sep 2020 17:14:00 GMT

2020 has not been the year that ANY of us were hoping or planning for. As a world, we were thrown and continue to be thrown new challenges that last year at this time could only have been imagined in a movie. A year ago I was finishing up a bucket list race in the Casco Bay Islands, and preparing for my first 70.3 Half Ironman in several years. A year ago I was mentally preparing for how, as an athlete, I was going to go after 2020. And then...it all changed.

For those of you who don’t know me outside of the walls of 175 Benton Drive, you can usually find me swimming, biking, running my way through Western Mass & New England. I’m always moving, trying to grab a few miles here or there. The bigger the better. And if I’m feeling extra jazzy, the faster the better. 2020 was going to be that kind of year. Big and Fast. After an amazing but physically, mentally, and emotionally exhausting run at the IRONMAN World Championships in 2017, I stepped away from the thought of racing with such intent for a while. The thought of going all-in again was daunting. So, I waited until the time felt right. This year of all years was going to be the year. Ironman Louisville was on my race calendar. Additionally, I had received my first Boston Marathon qualifying spot for the race in April. 2020 was setting up to be a year of BIG races and BIG goals. Then the world stopped and my big plans were gone.

As an athlete losing is the thing I work so hard to avoid. I train day in and day out to gain one step or one second on my opponent. I move weights, push faster paces, and log hours of work when no one is watching so that I can give everything on race day. The competitor in me is always trying to find a way to continuously keep improving. I'll ask myself how can I be better today? While I type, I know I am not the only one that will be reading this that doesn’t ask themselves the same question. It’s what drives us. When your driving purpose is taken away from you by a coach’s decision or an injury it hurts but you find a way to process the loss. It’s normal. When all that you have been working for is taken away from you one race, one game, one season at a time your ability to cope and rationalize how to move forward is thrown for a loop. It’s not normal. None of what we’ve experienced is.

In the last six months, I have personally lost the Boston Marathon, not once but twice. I’ve lost my biggest race in years, IRONMAN Louisville. I’ve lost countless smaller races with friends and current athletes. I’ve watched the athletes that I coach and work with lose their attempts at so many firsts. First seasons. First Half Ironmans. First PR’s. First trip down Boylston to a blue & gold finish line. I’ve watched hours of work put in to build fitness and hone a mental game that is strong and resolute to only see it wash away upon the receipt of another race cancellation email. The bigger picture that we are all facing now is not lost on me. The necessity of the decision-making by countless race directors and athletic administrators takes precedent, but the loss doesn’t hurt any less.

As an endurance athlete my ability to “endure” and go to a very dark place in preparation for race day is what makes me good at what I do. It helps me outlast a lot of the athletes around me. This time of loss has given me a lot. As with so many other athletes, I had to make a decision, keep on moving or stop. I chose to keep moving and find the good.

This will be the year that we all remember for being downright awful for so many reasons. The collective “WE” have lost so much however I have found peace and joy in the things that I once took for granted. There may not be an upcoming race on the horizon but I can ride my bike like I stole it and love every second of it. I have found time for “more fun things” because I’ve always been too busy training with a purpose. I found more time to spend with friends and family. There is nothing that brings me more joy than blowing bubbles with my two-year-old niece. I have found that my friends are equally as crazy as I am and are willing to go on epic adventures enduring 100’s of miles in a weekend. I have found that my ability to go dark when in race mode needs to be counterbalanced by my closest friends who know and understand where I go and how to pull me back. I have found that while these last few months have been brutal there has been good in them too. Choosing to see the positive and make your own adventures however big or small is what has helped me find a way around the loss.

Be Brave Enough to Suck at Something New

Wed, 27 Nov 2019 16:34:00 GMT

This past weekend I had the opportunity to attend a Baptiste Yoga Teacher Training. The entire weekend was dedicated to learning, developing, and working with one another. Not just in a yoga sense, but forcing each other out of our comfort zones and trying out new techniques. What continues to become more and more clear to me over time, is the huge crossover between the strength and conditioning and yoga world. Both as a coach and in my personal fitness, I consider the two as the yin and yang of my training method. They compliment each other in a way that can’t always be seen. There are overlaps between the body movements, mobility, mentality, and breathing.

Many of the individuals who were in attendance were already teachers. Yet every single person in the room was humiliated (whether they expressed it or not) at least once. The experience created a “new” way of physically and mentally viewing the process. It forced us to get uncomfortable.

Below are just a few of the staples from this past weekend that really resonated with me. Keep reading to see which mantra may cause you to change your routine and “suck” at something new. That’s where the growth happens.

Drop what you know;
Training - Get out of your OWN way. Stop doing the same movements over and over. Are you always super sore in one particular area? Do you complain about the same injuries? Decide how to change it up this month. Consider decreasing the weight of an exercise and focus on tempo. Consider changing your stance from bilateral to unilateral and work on breathing through the movement. Don’t be afraid to switch it up, you might just find new limits.
Keep it Simple;
“Do the simple things savagely well” - Jim Kiritsy
(Just because you saw something really cool on instagram doesn’t mean it is performed right or right for YOU) Consistency over complicity. Most success will come from nailing the foundations of movements. Not sure where to start? We are here to help!
Hold Space;
Stop talking and try listening. Stop overthinking an exercise and try breathing. Stop overwork i ng and try slowing it down.
Find Your Edge;
Find out what it is you want to accomplish and set a concrete goal. Consistently work towards that goal and face the new challenges that may arise. Go after it fearlessly.

Off-Season: Who Needs it? You Do!

Thu, 14 Nov 2019 15:53:00 GMT

Today’s blog, while relevant to all, will be most applicable to my endurance loving pals. I’ll challenge all readers to stay with me and see just how an endurance athlete’s mindset is really no different than most if you put your own professional, personal, or recreation spin on it.

November literally roared in on a windstorm and with that should bring a time in an endurance athlete’s calendar to step away from formal training for a time and focus on rest and regeneration. Reconnect with friends that you haven’t seen in awhile. Do more fun things. Take the formality and intention out of your workouts and train because you actually love to get and move.
Endurance athletes have this amazing capacity to do work. It is what makes them such unique creatures. They, myself included, enjoy testing their physical limits and seeing just how much their bodies can endure.

Inevitably the ability to turn off the constant training machine becomes harder and harder. The desire to maintain this mountain of fitness that has been gained is so hard to let go of that training continues, and it continues well into the weeks and months past the last scheduled race of the year. The mindset of endurance athletes may not be fully understood by most. It is their capacity to do work that allows for goals to be met and physical barriers challenged. Speaking as a triathlete the hours spent preparing for each training session, each meal, juggling life and work is like another discipline in itself. The time and effort put into training, planning, and scheming has a much larger cost than just the physical fatigue. At the end of a very long and arduous training season the body is more than just physically spent. The nervous system isn’t sure what’s up. Fight or flight isn’t a question anymore it’s always ready to throw punches. Patience is short. Very short. Sleep is restless. Heart rates go through the roof after a seemingly easy run. The list goes on, but you get the point. I’ve experienced this after every big race and training weekend. I continue to experience it when I am not as diligent about recognizing how crazy my life and training has gotten when I’m not training for a big race. This is why off-season becomes so critical to an endurance athlete.

For those of you who don’t run unless zombies are chasing you or would never jump on a bike unless it was for a trip to the local coffee shop, thank you for humoring me this far. Now I challenge you to take a step back and look at your life. While you may not fit the exact mold or mindset of the endurance junkie, you too have tendencies in your world that deserve recognition. Life is constantly throwing something into the mix that needs to be dealt with. It’s one stressor after another, good or bad, self-imposed or not. It’s still stress. Acknowledge that the need for an off-season isn’t a foreign idea. Maybe it’s a lighter week of work, sending the kids to the grandparents for a long weekend. Or, a change in your fitness routine. The intent is to allow the body and the mind to rest and recovery so you can give your absolute best when it’s time to step back into the daily routine.

The second week of November is already here. Endurance athlete or not take some time to reflect on how you feel, what your training load looks like, and when was the last time you truly took a step back from training. If you have to think about it then it’s time to take a few weeks or maybe months of Off-Season. Breaking routine may drive you hair pulling mad but the pay-off on the other side is a stronger more focused season ahead. From one endurance junkie to the next it’s not going to be easy, but you can do it.

November, in New England, is the perfect time to enforce a true off-season. Take the month to step away from organized workouts. Allow all of those nagging injuries that you have spent ignoring for months to heal or finally address. Get more sleep! Sleep is the most critical component to recovery and none of us get enough. Our lives and training are more important than a good night of quality sleep. Begin to battle some of those inner demons that may have pushed you into 20+ hour training weeks with no rest week after week. Seek a better balance between strict data driven training and enjoyable “no need to set a watch for this” workouts. Enlist your friends to force you away from the temptation to lay down a pavement burning run, opting instead for a sexy pace that allows you and your friend for some much needed catch up. ik

Embrace the Suck

Wed, 06 Nov 2019 15:12:00 GMT

Embrace the suck, rise and grind or suck it up buttercup. I think almost all of us have heard one of these expressions before. There are still many ways in which people articulate this same point.

This blog today is not about the mental or physical toughness that surrounds something but rather the perception of it all and how we put things into a space. HOW you express yourself is going to manifest…

When approaching a difficult task or something that is going to demand a lot of you, we can all agree we need to be in the right “head space”. When we articulate “embrace the suck” it associates to the negative. The mental perception of the situation is that of survival, rushing to a conclusion or just hoping it isn’t as bad as we’ve made it out to be in our mind. But what about the journey?

What is it that you’re doing and WHY?! If the situation is truly that unbearable, nauseating, upsetting or unpleasant. Don’t embrace any of it. Immediately work to create solutions and if not possible remove yourself from this toxic environment.

"If a frog is placed in boiling water, it will jump out.

If it is placed in cold water that is slowly heated, it will not

perceive the danger and will be cooked to death."

I would like to use one of the most obvious examples for this platform. Someone pushing themselves physically for, “the it”. I mean, this is a fitness and wellness blog. A heavier lift, faster mile, farther stretch, landing a complex movement pattern, etc. To be “in it” (training for this) you have made the commitment to yourself to enhance athletic performance and you have established certain criteria to get there.

If ‘it’ is constantly looked at as being painful, negative and wanting it over than your brain is going to develop an aversion/wanting to avoid “it”. You’re not enhancing, you’re establishing the foundation of stagnation and a lack of results. This can look like rushing through repetitions while lifting, not being mindful of how your body moves or counting down the seconds just wishing it to be over. The result is missing out on the elation of adaptation.

It’s not about embracing the suck it’s about celebrating that your body can complete the task at hand. Whether that is completing a proper squat, your first push-up, running repeat 300s or completing a marathon… you’re able to accomplish ‘it’ and self- acknowledgment from a place of positivity is critically important here,

This isn’t just something that starts and stops when we think of physical fitness, no no. This spills over into our personal lives ALL THE TIME. If we can simply redirect the conversation we have with ourselves, we can transform the environment itself. If you proclaim that you “have to go make dinner” this immediately becomes a negative. Being mindful of what words are expressed and proclaiming that you are preparing dinner and making something nourishing for yourself than THAT carries with it a positive association. Some other quick ones:

I get to pick so-and-so up at the airport and excited to catch up with them on the ride.

I am attending a conference on __________ and excited to learn some different views.

I’m bringing _______ to their game on _______ looking forward to:

Personally, I work on this language every day. I am asked often as to how work is going or how the businesses is doing. I’m very careful when crafting my response to ensure that people understand that I love it. Every day is ever-changing and filled with physical and mental challenges and I wake so thankful that I get to pursue my passion each day. I am fortunate to connect with hundreds of individuals and indirectly impact thousands every single day. I get tired, I get overwhelmed, and I experience struggle to find balance. But one thing I am mindful of is to never complain about how fortunate I am to be where I am. It is an honor.

So, my challenge is to give yourself five minutes at the start of the day. Reflect on what it is that you have in front of you, WHY it is on your plate and what would you like to gain from it. Then craft your language very particularly and ensure that those around you can support YOU.

People are inclined to support you. If you’re negative they’re inclined to mimic your energy. If your language is positive they will not only enhance that, you may instill some self-reflection thus redirecting their point of view and infuse positivity in their own day.

Be the reason someone smiles today. Not because of what your day is about but rather allowing them to find the happiness in what they’re up too. #Beaboutit

CBD and CPC

Wed, 27 Mar 2019 22:49:00 GMT

Now that Massachusetts has become a state where recreational marijuana is now legal it seems that CBD has become quite common and a popular thing to talk about. More and more CBD is showing up in many different products and places. There is a store at the mall dedicated to the stuff and offers lots of products made with CBD. Due to its increasing popularity more and more questions are popping up about what it is and what it is supposed to be used for. As someone who uses it regularly, I thought I would be a good person to shine some light on the situation and also some personal anecdotes.

***Let me be clear, I am in no way claiming to be an expert on the subject or telling anyone to use this product for any specific health issues. This blog is intended to give an opinion not any scientific evidence or claims. The information provided is also an accumulation of reading and research I have done, most of which comes from a company that I will site and give credit to at the end of this entry. Thanks.

How can you take it? There are many forms of delivery into the body. I think most popular is either liquid drops taken orally or gummies that can be eaten. Lately there has been a huge amount of other products in which CBD can be found, anything from coffee to drinks to lotions and even dog treats. Products come in a variety of different dosage amounts and due to both the lack of actual scientific research and variability from person to person there are no strict dosage guidelines. It is widely recommended to start CBD at a lower dosage and gradually increase to find the desired effect each person is looking for. Overdosing is not possible since the body will excrete any excess that it cannot immediately process or utilize.

Again, there hasn’t been many formal clinical studies or trial on the effects or effectiveness of CBD, but there are lots of studies currently happening. On the other hand, there is a LOT of anecdotal evidence. Here is mine. I started using CBD a few months ago. I started with gummies and then went to using the liquid drops. My reasoning and purpose for trying CBD at first was for improved sleep. I have struggled for a while to get a good quality and restful sleep, sometimes it is hard for me to fall asleep other times I sleep very restlessly and wake up multiple times a night. After just a couple of days of taking CBD I noticed a pretty big difference. I wouldn’t say that my sleep patterns changed a whole lot, but what I noticed was that the sleep that I was getting was a better, more restful, quality sleep which made me feel a lot better throughout the day and I recovered more quickly from workouts. I was able to get right out of bed and didn’t feel groggy or have that dread of getting up kind of feeling in the morning. The other thing that I noticed was that it had a positive effect on my GI tract. I’ll spare you the gory details, so we’ll just say that I was pooping better.

Another form of CBD that I have just recently started experimenting with is a CBD Balm. The balm is a “lotion” of sorts with beeswax and other topical oils and essential oils for different fragrances. I have used it on my shoulders when they are sore, used it on my knees before bed after a heavy day of squatting, elbows after a big over head day, and other areas of soreness or discomfort. Effects = almost immediate relief or at least a decreased amount of pain or discomfort. I’ve noticed it most in the lower extremities when I use it at night. I don’t have a “restless leg” issue, but I’m able to get comfortable, stay that way, and sleep better. I tend to get dry skin on my hands and face, yup, been using it for that as well and it’s improving. Kind of amazing!

So in summary, CBD is pretty awesome! It has had such a positive effect on both my wife and myself that we have and will continue taking/using it on a regular basis. As with anything this may not be for everyone but if you are interested in trying CBD I highly recommend it. If you have any questions I’d be happy to pass along any information I could on the subject.

Again I’m not an expert, these guys are https://miraclenutritionalproducts.com . Check them out if you want to dig a little bit more. If you’re looking to purchase any products, please keep in touch… I might know where you can find it.

Thanks guys!

Mike

High Performance Habits. How Extraordinary people become that way.

Wed, 06 Mar 2019 01:35:00 GMT

Ever since graduate school I have made a point to read as often as I can, even if it is just a few pages a day. In the recent weeks, I have been reading the book High Performance Habits by Brendon Burchard. This book has really hit home and has given me a different take on how I handle each day.

Burchard breaks the book into three sections with the first two sections being habits both personal and social. Those two sections then had three parts to them. Personal Habits is divided into habit 1: seek clarity, habit 2: generate energy and habit 3: raise necessity. Seeking clarity was defined as how one thinks about tomorrow while staying connected with what matters today. Creating that habit can aid you in staying engaged, continuing to grow and stay fulfilled over the long haul without burning out with whatever you do daily.

We must be “all in” every time we coach or else we are doing a disservice to our athletes and clients. Burchard defines necessity as the emotional drive that makes great performance a must instead of a preference. Necessity demands us to take action not just want to or think about taking that action.

Section two in the book that focused in on the social habits was also broken into three sections. Section 1: increase productivity, section 2: develop influence and section 3: demonstrate courage. Increase productivity can be related back to my previous blog about goal setting. Burchard talks about how the fundamentals of becoming more productive are setting goals and maintaining energy and focus. This then tends to create a greater sense of flow and enjoyment of what you are doing! The second social habit stated was develop influence. This is often a struggle for most individuals. People often struggle to gain influence in their personal and professional lives because they do not ask for what they want. We are all guilty of this. We all underestimate the willingness of others to engage and help in what we are trying to achieve or do.

The third section of social habits was demonstrate courage. In this section Burchard talks about honoring the struggle and meeting difficulties and not backing down from them. Data shows that courage and high performance are directly related. In this section, it was stated that courage is the cornerstone habit of high performance.

Now I want you think of these statements and ask yourself what do you do? Do you speak up for yourself even when it is hard? Do you respond quickly to life’s challenges and emergencies rather than avoid them? Do you often take action despite fear? Do you rarely act outside your comfort zone? Think about what you do each day when you are faced with a challenge. The key take away that I found in this section was this statement: The important thing is that you define what being more courageous means to you and start living that way.

High Performance Habits by Brendon Burchard was a great read! I would highly recommend adding it to your reading list. Each section can be related to life in general as well as the work place. Be about it!

There’s More Behind the Word “Trainer”

Wed, 27 Feb 2019 01:18:00 GMT

In this field of health and fitness, there are many different types of professionals all of which carry a specific title. These include “athletic trainer”, “personal trainer”, and “strength and conditioning coach” all of which are very different from each other. It is so common for the individuals that work in this profession to be called “trainers”. There is more behind the word and it’s important for you to know, at for us that work in this field.

ATHLETIC TRAINERS

PERSONAL TRAINERS

STRENGTH COACHES

Injury prevention is also a major part of these program designs. In order to be a strength and conditioning coach, you need to have at least a bachelor’s degree as well as pass specific certification exams. You would find these coaches at schools, colleges, professional sports settings, performance facilities and fitness facilities.

I know it may sound silly, but it’s important for us to have our labels to be as legit as possible in what we give and offer. When you’ve done those extra credentials to earn the title that you want, you would want your title to be as accurately described as possible. An example in the world outside of the health and fitness industry would be that you wouldn’t call your dentist a dental hygienist, or even call your nurse your doctor.

This is not to say that one of these are better than the other, or more important than the other, or to degrade any of these titles. If one was an athletic trainer, they would prefer to be called your Athletic Trainer or “AT”, same as personal trainer, and strength coach.

You can’t accurately describe these professionals simply by using the word “trainer”.

All Sizes Fit ONE

Wed, 20 Feb 2019 00:33:00 GMT

The clothing industry has done an amazing job of categorizing our bodies into numbers and letters. When you walk into the store you usually know exactly where to head to ... S, M, L, XL, XXL, X Tall, Short, 00, 38, and so on. You are in search of a label just like everything else you see in a store. Yet, why is it okay to imprint that label into our minds? Your body, goals, and situations are forever changing. We are never at just one stage, one letter, one number in our life. One size does not fit all. It is okay to be a variety of numbers throughout your life and to rock the heck out of them. This concept piggybacks off of my last blog on photoshopping and how it affects (especially young girls) views.

This gets drilled into so many young minds and sometimes that voice telling them they aren’t good enough stays around for years. You begin to believe, so to speak, that you aren’t the “right” size. When really you could fit into a size 2 and a size 12 and somehow both are not good enough. Whether that be the latest diet trend, clothing style, jean size, friend group, workout craze, etc. it never seems to be the “approved” fit.

Your body and mind can change in the drop of a dime; pregnancy, career changes, passions, failures, successes. Those are the things to remind yourself of when you are browsing down the aisles, not your size. Celebrate the YOU not the number.

So as I look into my own closet and see a range of sizes and numbers, I smile because I fit into all of them. I know that each brand is different, each day is different, and each year has changed drastically. I encourage you to keep spreading that concept, especially to the younger generations. Stop allowing the label to construct your mindset or mood. There isn’t a way to label your life, just be concerned with making it a good one. Your size doesn’t determine your beauty, your life does.

Meal Prep Pick-Up?

Thu, 14 Feb 2019 01:54:00 GMT

As a lot of you may know some of the coaches, myself included, have been doing a meal swap for lunches throughout the week. There are 5 of us that participate so each of us makes 5 or so meals over the weekend and on Monday we all swap so that each of us has 5 different meals to eat Monday to Friday. For roughly the last 10 weeks we have done this and it has been awesome. Not only do you get 5 different delicious home-cooked meals to eat each week but you stay consistent knowing that you have other people relying on you for food for the week.

Meal prepping is a really great habit to get into regardless, but when you are able to do it with other people it makes the experience much more fun and less of a “weekly chore”. I highly recommend/challenge anyone to try to do that same thing with a group of your friends or co-workers. Give it a shot.

To be honest this has been something that we have been thinking of for a while but haven’t had any real viable options to work with. And no I am not spending my Sunday’s cooking up 100 meals to pass out to all of you, you guys are great but sorry, that’s not going to happen. However we may have a solution.

Please stay tuned over the next couple of weeks, we’ll have some more information to come in reference to this. In the meantime if you have questions, comment or want to let me know that this is a great idea or a stupid one, I’m all ears, let me know .

Happy Prepping!

Women & The Power of Running

Fri, 08 Feb 2019 22:20:00 GMT

Running and the sport of women’s running has been on my mind for some time now. I am in the midst of putting the final touches on 18 Maple’s newest endeavor: a Women’s Only Runcation to be held this July in Ludlow, VT. It’s yet another lofty project but one that I feel is important to the women of the running community.

I’ve followed the continued rise of women’s running in the US and it has become apparent that what once was a seemingly cut throat, don’t share the “special sauce” mentality has shifted drastically. Female runners are joining forces to not only train together but race together. There are small groups of women meeting to run locally and nationally. These same women are putting their hard work to the test in races to help each other cross the finish or pace out to an Olympic Qualifying Time for the marathon. Think Running Girl Gangs but in the most supportive yet badass way.

Each of these women, to no surprise, have seen their own national and international success. Shalane’s NYC Marathon win did not just end a long time winless drought by an American female runner, but it sparked the “Shalane Effect” in young girls and women of all ages. The New York Times describes the "Shalane Effect", and I’d have to agree, as being unapologetically competitive and team-oriented all in the name of elevating the women around you.

Professional runner Allie Kieffer speaks often of body image and the ideal for a professional marathoner. Her passion to move the conversation forward in a positive direction is inspiring and one that all female athletes should listen to. Professional Triathlete & 3-time Olympian Sarah True has tweeted about the need for balance between strength training, diet and training. Too much of one thing and not enough of the other does not allow for peak performance. Running companies and brands like Oiselle are using their platform to promote clothing designed by and for women and to create a “sisterhood of support at a variety of levels from beginners to professionals”. Their social media feeds are bursting with strong, powerful women doing their thing.

For more details about 18 Maple’s Women’s Only Runcation or to sign up email me for more information!

Read the New York Times How The “Shalane Flanagan Effect” Works here:

https://www.nytimes.com/2017/11/11/opinion/sunday/...

Learn more about Allie Kieffer on Instagram @kiefferallie

Learn more about Sarah True on Instagram @sarah.b.true

Read up on Oiselle and what inspired the brand here:

https://www.oiselle.com/about

Holding Yourself Accountable with your Goals or New Year’s Resolutions in 2019

Wed, 23 Jan 2019 23:04:00 GMT

Merriam-Webster defines accountability as an obligation or willingness to accept responsibility or to account for one’s actions. What does this have to do with anything? It has EVERYTHING to do with staying on track with your goals or new year’s resolutions for 2019 and the future!

First you must have a goal or goals to work towards. Write them down somewhere so you can see them every day. A constant reminder of what you are working towards is what you need! Maybe a before picture is what you need to do if you are working towards improving your body comp or you simply want to lose some weight. Maybe you have a short term and a long-term goal, again have them written somewhere so that you are reminded of where you want to be or what you want to do.

As you are working towards your goals, you need to have the desire to work and have a level of intensity while you are working. Intensity can be defined as extreme degree of strength force, energy or feeling. This can be depicted as pushing yourself out of your comfort zone while you are exercising or giving it all you have at the end of your class like it is the 4th quarter of a championship game. Now this doesn’t mean that you should push yourself past your limits where you might injury yourself. But it does mean that a level of discomfort is not a bad thing (SK touched on this in a previous blog).

One of the biggest downfalls to new year’s resolutions or goals is that people tend to just check the boxes each day i.e. I worked out, I ate the correct amount of meals today etc.… DO NOT just check the boxes. You should have a level of satisfaction at the end of the day that you did something that made you that much better than you were the previous day. A way to enhance this is to keep a journal. At the end of each day write down how you made yourself better that day. Keeping a level of intensity and accountability will aid you in not falling into the groove of just checking off the boxes or going through the motions each day.

Lastly you should be revisiting your goals every so often. If this means weighing in each week or taking a monthly picture of yourself to see the progress you have made so far then do it! I know that being involved in the prioritize me program here at CPC gave me something to work towards and I have been progressively revisiting my goals to see where I stand. This has kept me on track as well as allowing me to change what I need to in order to make myself that much better than I was yesterday.

I want you all to revisit your goals and make sure that you are on the right path and if you aren’t then do not hesitate to ask for help! Go crush your day and make yourself that much better! #beaboutit

Should Athletes Train Like Bodybuilders?

Wed, 16 Jan 2019 02:31:00 GMT

Working in the collegiate strength setting, you see a team of athletes about 2-3 times per week. When they train with me, we focus on more functional training, which is more of a well-rounded program that integrates exercises that will contribute to improving performance for their specific sport. When they are not with me in the weight room, what do they do on their own for their workouts? They all usually do “bodybuilding” workouts. Bodybuilding training is more cosmetic, meaning their programs are based off of their appearances and certain body parts, mostly to increase muscular size. Now, the real question is, how should they be training?

From my point of view, that depends. One reason why they can focus on more bodybuilding is for the individuals’ who needs to put on muscle mass for their sport, for example, a football player that needs to put on size for his position. Another reason when bodybuilding training isn’t a problem is for a couples postseason. After a long season, they should take a few steps back in intensity from their training and just focus on some isolated body parts since they aren’t specifically training for any sports competition any time soon.

In regards to flexibility, it is very rare that I see a bodybuilder that is not stiff or inflexible. This is usually the case because they are over-developing and overworking certain muscle groups, and they most of the time do not take care of their bodies after their body building by rolling or stretching. For example, a big thing that is common for males is to grow their chest/pecs. In this case, they do a lot of pushing exercises. If you continue this pattern, you will develop an imbalance from pec tightness, and from there you will see shoulders start to round forward, poor posture, and even a lot of shoulder pain. Now, imagine a baseball player who already does a lot of throwing and adding constant pushing loads into their programs their shoulders will be shot, and they will feel tighter than ever. I’m not saying that benching for a baseball player is bad, but to the intent of a bodybuilding program it is completely unnecessary for what their sport and body demands.

Athletes want and need functionality! They need to work through ranges of motions, multi-directional movements, and multi-joint movements. Please tell me how bicep curls will help any athlete in any sport? It only works one joint, and there’s no real sport that requires that curling movement. Athletes need very high levels of neuromuscular integrations to recruit fast twitch muscle fibers and to activate postural and stabilizing muscles. They need to go through exercises with purpose, and explosiveness. When was the last time you saw a bodybuilder do box jumps or broad jumps? They don’t, because they don’t need to.

The answer to the question "should athletes train like a bodybuilder?" is there needs to be a purpose as to why they are. There’s a time and place to do those type of workouts. Bodybuilding is not the worst thing that can happen to an athlete. Bodybuilding methods will help with exactly what it is intended to do, which is to build the body. If an athlete needs that then it will work for them. A successful athlete has a tool box of training methods and the bodybuilding method is in that toolbox, but is that the most appropriate tool to use to accomplish what you want as an athlete? All about purpose and clarity.

BLURRED EXPECTATIONS : What we see vs. What is real

Wed, 09 Jan 2019 01:02:00 GMT

I strongly feel that this world of social media and expectations are ruining true, raw beauty especially in the view of young girls. Yet this is ALL they are exposed to. These expectations that they see are not physically real, never mind achievable. We need to stop this trend and remind ourselves and those around us what is real. Life is not Photoshop. Your body is not an object. It is so important to create positive self talk and self body image. No matter what stage you are at, growth and progress will be available if you are in search of the right things. This applies to both men and women. I love that these men were willing enough to show people that. They always say we want what we don’t have...but does what you want even exist?

With a new year ahead of you take the time to bring true beauty and hard work into your everyday life. Please take the time to watch and share this video with others (they may even just make you laugh, too)!

New Year New You!

Thu, 03 Jan 2019 02:31:00 GMT

I want to make this pretty short and pretty sweet. It’s a new year, everyone is probably going crazy with New Years Resolutions and how they are going to change their ways this year. Workout more, eat less, get in better shape, get “toned” up, work on my diet, etc. That’s great, don’t get me wrong, but how are you going to do it? I’ll tell you how!

Do away with all the yo-yo dieting and actually get some results!

For more information check out https://procoach.app/cpcmike

**Next session starts January 7th, sign up today to reserve your spot.

Happy New Year Everybody!

Cheers,
Mike

(12 months seem a little intimidating, contact me directly for other options, I got you covered)

Pain.

Fri, 28 Dec 2018 00:10:00 GMT

We’ve all felt it.
We’ve allowed it to dictate how we respond to injury.
We use it as an alarm bell, warning us to stop or back off.

Think of how you use it in relationship to your performance. Do you have the same relationship with pain in training as you would if you were placing your hand over an open flame? Do you pull out of a workout because it gets the slightest bit painful like you’d pull your hand away from fire? The comparison may not be fair as one can legitimately injure you while the other...just causes you to suffer.

As an athlete I am no stranger to pain. My IRONMAN training has brought me to new levels of pain and suffering that I never thought possible. My days spent running around the Springfield College turf chasing a field hockey ball brought pain but in shorter and more intense bouts. Today, now, as someone that participates in programs for metabolically challenging classes I still experience pain. Regardless of how and where I am training there is pain. There is also a desire to perform and strive for constant improvement. My pain, as expressed in the podcast, is no different than what Bussi is experiencing. Elite athletes are not exempt from feeling pain over amateurs or non-athletes.The pain in real. What differs is how it is managed.

Take yourself as an example. When faced with a workout that challenges not only your strength but your heart rate response do you:

A. Pick a lightweight knowing it’s going to hurt?
B. Go for broke knowing it’s going to hurt?
OR C. Not even sign up for class knowing it’s going to hurt?

I will say this: getting to this place of pain and suffering is not easy and it takes practice. The layering of exercises and prescribing of work intensity requires a great deal of thought and experience from a trusted professional. Your limits will be tested. You will break, mentally, but the goal is not to break you physically. It is easy to see the fitness trends and mimic your counterparts but there is a line. It sits between suffering and injury.

I challenge you to tow the line. As Geoff mentioned to me today, “Taste Metallic” you know...the point where your insides are starting to revolt and creep up your throat from working so hard. Embrace the pain and see how far it takes you.

If you want more insight into Vittoria Bussi 2018 attempt on the HOUR Record watch this!

If you’re interested in listening to the Outside Magazine Podcast Sweat Science: Loving Pain go to your podcast app and search for Outside Magazine to download the episode.

If you’ve never listened to a podcast, you’re missing out. Get on it!

If the shoe fits wear it!

Wed, 19 Dec 2018 01:28:00 GMT

My first question to you is what type of shoes are you training in? Are they specific for the type of training that you do day in and day out? Think about it for a second. Now think about this, would you wear a basketball sneaker to run in? No probably not. If you are primarily training in a weight room then this may be some insight for you!

Weight lifting shoes are designed to allow you to use all the force you can apply into the ground. The more force you can apply into the ground the more weight you can lift! The raised heel in weight lifting shoes gives you an advantage through increasing your ankle range of motion. The heel is designed to allow you to have a more upright torso while squatting which can then create a better activation of the correct musculature during the movement. They are also more stable than your average running shoe. This allows you to have a more consistent base to push or pull through during your lifts. Now there are many different brands of weightlifting shoes (I own a pair of inov8 fast lifts) so it would be personal preference based on your own foot and comfort for which one would be the best for you!

The biggest difference that you will find with a training shoe is that it is designed with more lateral support and stability as well as more flexibility in the forefoot, as compared to a running shoe that is designed for primarily forward motion of heel to toe striking.

I do want you to think about what you do for your daily/weekly training and workouts. Do you have any ankle, knee and or hip pain? It might be time for a new pair of shoes that can help you bring your training to the next level! Also it's an excuse to buy a new pair of shoes. Who doesn’t like that! #Beaboutit

Factors Related to Performance & Injury That are in Your Control

Wed, 12 Dec 2018 17:32:00 GMT

If you read my last blog, it covered the factors that are out of your control related to performance and injury (such as travel, stress, sleep, and past injuries). In this blog, I’m going to piggyback off the last blog and talk about factors that you can certainly control, and once those factors are addressed and controlled, it will only positively impact your overall performance and decrease your risk of injury. These controllable factors include Nutrition/Hydration, Mobility/Stability, Body Composition.

Training and competitions require a large amount of energy. So, whether you’re a runner, someone who lifts, plays sports, whatever it may be… the more you train, the more stress, fatigue and metabolic waste you will leave accumulating in your body. Fuel source of energy comes from carbohydrates, fats, and proteins in the body, these are your macronutrients. If you are not consuming a proper amount of these, depending on what your sport/exercise of choice is, recovery is not possible. When recovery is not possible, performance declines as well as increase injury risk.

Hydration is SO critical in not only performance and recovery, but in every aspect of human function. Water is a building block, a solvent for chemical reactions, and transports materials for nutrients and wastes. Water helps maintain blood volume and circulation, helps regulate body temperature, and is a shock absorber for our joints and brain. During exercise, our body uses up a lot of water, so staying hydrated before, during and after exercises helps the body to maintain its functions. If you are properly hydrated it can reduce fatigue, improves endurance, lowers your max heart rate, as well as reduces muscle soreness. Water has also proven to enhance in weight loss, boost moods, boost cognitive performance, as well as protects against disease. Now how much should you drink? A good number to remember is half your body weight in ounces. For example, if you weigh 160 lbs, you divide 160 by 2 which equals 80. If I know I use a 16-ounce water body every day, I take 80 and divide by 16, it will equal 5. So, I should drink 5, 16-ounce water bottles every day. Make sure you take into consideration how much you’re sweating. If you’re exercising and losing a considerable amount of sweat, you should weigh yourself before exercise and after. For every 1 pound lost, you should drink 16 ounces of water.

This is all in your control to make sure you’re properly consuming the right nutrients and water. It’s pretty cut and dry...at the end of the day, no matter how many excuses you can come up with, you are in control of what goes in your mouth, how much, and how often. There are so many books and articles to be able to refer to for further educating yourself. Properly planning your meals, the week ahead, as well as budgeting your expenses so that finances won’t be negatively impacted. It’s the matter of prioritizing your body and goals.

Defying the Holiday Seasons

Wed, 05 Dec 2018 22:58:00 GMT

This time of year becomes a challenging time for many people. Between the crazy schedules, family and friend gatherings, work deadlines and everything else in between we often tend to put our own priorities on the back burner. With such a giving and thankful time of year it is easy to put yourself last. No matter what you celebrate it is important to remember that when our glass is empty we do not have much to give to those around us. This is a time to be full and enjoy everything around us. Here are a few tips to beat the season of feeling guilty, distracted or derailed from your usual schedule over the next few months.

NEWTON’S 1ST LAW: “AN OBJECT AT REST STAYS AT REST AND AN OBJECT IN MOTION STAYS IN MOTION”

AKA: Keep moving! It’s science people -A body in motion stays in motion. It is so easy to make excuses for yourself or put your health to the side. But allowing yourself to get that physical and mental release is proven to keep you energized and going longer. If your schedule is always go, go, go the couch may seem like the most comforting option. But if that becomes and everyday occurrence how does that leave you feeling afterwards? Now I am not saying that taking the time to rest is bad, it may be necessary to refuel. Just be aware of how often this may occur and continue to put one foot in front of the other, literally.

MODERATION

Simply put: Allow yourself to indulge and enjoy but not for the entire season. We are all human, life does not function well without a little balance. Do not punish yourself for being human! Much like the tip above, a once in a while treat is much different than a complete halt. Moderation may also mean giving up some time you spend on daily routines to spend with those loved ones or friends you do not normally get to see. Oh - and moderation doesn’t exist when it comes to hydration. Water, electrolytes, and more water!

DO NOT GET ATTACHED TO YOUR PLAN

As we all know days rarely go as planned. Let it happen. If not everything gets done on your list do not beat yourself up about it. Create a more positive outlook on how you can accomplish what you need to. Is there a way to make the exercise class you had to miss into a 20 minute home workout? Do you tell yourself you have to eat all the leftovers in a week just to make sure they don’t go to waste? Perhaps try freezing them and eating them slowly over the season. There is no need to generate negative energy for it will only become more of a roadblock to what needs to get done. Expect the unexpected and create an opportunity out of it.

IDENTIFY THE PROBLEM

Is there something always taking you away from your plan or health? First identify if this is a positive or negative. Could it be the constant distraction of checking your phone too often, self expectations or stresses, other individuals? Once you narrow it down, you may be able to accomplish more than what you had planned for. I just recently read that certain studies show the average human's attention span (social media is mostly to thank) is 8 seconds. 8 SECONDS. Say whattt. However, if you take away technology and distractions it can change instantly. I have been playing around with this and continue to put my phone away when I want to accomplish a task. I noticed a completely positive result -things that used to take me up to an hour because I had to respond to a text, answer that email, etc now only takes me 20 minutes. And more importantly, technology and distractions can wait; your health and loved ones may not always be there.

All in all, while these may appear to be simple tasks they are easy to skip over. I can not tell you how many times I have heard “I really should trigger point more” (myself included). Literally, it can take 10 minutes of your day, yet it is more of a rarity for us than it is commonality. I encourage you to take five minutes out of your day to reflect on how often you have consciously performed or executed these tasks. Don’t wait until the New Year to come around. As a community let’s commit to creating the time to stay active, hold ourselves accountable, and conquer this season together!

Off-Season Training...Build Your Roots

Wed, 28 Nov 2018 00:53:00 GMT

With the winter temps coming at us in full force this past week and Turkey Trots being ran, it’s fair to say the endurance athlete off-season is in full swing. If you’re like me I’ve been in off-season mode as soon as the temps dropped below 60 degrees. My bike was on the indoor trainer. Cold weather running gear was starting to make it’s way out. If you were among one of my unfortunate swimming buddies you had to wait a solid 10 minutes for me to finish fussing with my cap and goggles delaying the inevitable splash into cold water. However, the one thing that has not been altered are my strength and mobility sessions.

Here’s why.

It is this allure to accruing miles and yards that draws so many to keep moving forward but it is also what breaks us down. A season full of training demands an off-season to focus on technical weaknesses, core strength & stability, and better mobility in overused muscles and joints. The end game being durability and increased performance in the season to come. Figuring out how to integrate everything into your weekly schedule can be an overwhelming task. Below are few tips on where to begin.

FOCUS ON YOUR ROOTS

And by ROOTS I mean your feet! Begin by learning how to mobilize & stabilize your feet. Teach the muscles of your foot to activate and create a natural arch. Allow your toes to move without restrictions (barefoot) through walking, lunging, and squatting patterns. I’ll also include your ankle. Get your ankle mobilized and moving well in partnership with your feet & toes. Exercises focusing on mobilizing and activating can and should be performed daily. I have begun to introduce several of these exercises into my personal routine as well as a few of my clients' routines. It’s an eye opening challenging experience and one that may just resolve a few injuries experienced further up your leg.

MOVE 3-DIMENSIONALLY

You’ve spent the better part of a year moving straight ahead. It’s time to focus on moving outside of a forward (sagittal) plane of motion. Add a group class into your weekly routine that will challenge you laterally and in a rotational manner. Even better, add a group class that will move you through all 3 planes of motion with an emphasis on unilateral or single sided control emphasizing stability and core strength. But wait there’s more! A group class will kick your training immediately out of the comfortable and familiar aerobic energy system and engage the anaerobic system as you work through shorter bouts of activity.

ACCOUNTABILITY

It’s easy to do what comes naturally, like running or riding a bike. While the off-season is the perfect time to begin focusing on your “ROOTS”, it’s the hardest piece to begin implementing because of how challenging it can be. You can choose to take on any accountability hacks you’d like. Set reminders on your phone. Leave sticky notes everywhere (my personal fav). Put it into your Training Peaks or Google calendars. All of these options are great, will they work for you? Or are you the type of person that works better when you have someone putting together a smart, progressive, and supervised program? Regardless of what works for you, you must hold yourself as accountable to your off-season training as you do your grueling competitive season schedule.

I intentionally and shamelessly left this one for last. Above I’ve outlined the makings of ROOTS, a 9-week Off-Season Program for Endurance Athletes. My goal is to provide all endurance athletes an opportunity to work with a professional that understands the demands of in-season training and how to properly integrate the needs of the off-season. ROOTS provides 3 training opportunities - 1. Monday Mobility 2. Any CPC Class 3. A Supervised Strength Session - with me and/or CPC Staff for 9 weeks starting on Monday December 3rd. If accountability is what you need and smart, progressive programming is what you want this is the perfect program for you. There is built in flexibility to create a weekly schedule that works for you. Let’s face it life is busy, but it shouldn’t prevent you from investing in yourself so you can do what you love for years to come. Interested? Email me at sk@continuumperformancenter.com .

Regardless of whether you enroll in ROOTS or not, this off-season break from the norm, mobilize, move 3-dimensionally, and integrate a strength program into your weekly routine.

Thankful

Wed, 21 Nov 2018 10:00:00 GMT

I’m thankful for the variety of races I am engaged with andlearning. I grew up as a white middle class American male. NO, I don’t get it and don’t pretend too! I don’t understand the trials, tribulations orjudgements that other races and various difference(s) face, but I enjoydiscussing them. I refuse to stand aside and not listen and approach the conversation openly and not from a stand pointthat someone must be right/correct and the other wrong. We have an opportunityto mutually inform. We have grown into a society that is so averse toconfrontation that we don’t even tread closely to a conversation that could bea conflict or conflict of interest. In every conversation make sure you listen to the other individual you're engaged with and you're not just waiting for you tern to speak.

I’m thankful for every individual whom I connect with onSocial media. You can be annoying, you can be a bigot, you don’t align with mepolitically and mostly you can over-share your personal life. But again this is MY opinion and doesn't mean it's correct. Just the way I currently see the world. You follow different media channels than I do and by watching or reading whatyou have posted or shared can add perspective into your why, your rational andyour world. By seeing what you “like” enjoy and follow let’s me expand mycurrent horizons and be influenced by different resources and viewpoints.

I’m thankful because I gain such perspective! I amsurrounded by so many people that aren’t me and they’re not my “friends”. Weare friendly, and we get along, but we stand on such opposite sides, we valuesuch different things and have varied outlooks. I am proud to say that myscope, my perspective and value system is culturally deepened by my occupation.You’re right in that I absolutely LOVE what I do for my career. BUT I love whatmy career has allowed me to become. I don’t define who I am through race, religion, my sexual orientation, socioeconomic class, as an owner, a service person and a or a tradesman. At the end of it all I just wantto be a human. I want to be surrounded by a community and find strength, wisdomand happiness by those whom I can influence and influence me right back.

Happy Thanksgiving everyone! Thank you for always showing meyour best and true self.

Thanksgiving marks the time of year for reflection and giving thanks. Thankful for our friends & family, our health, gainful employment or for new horizons to come. This year I amincredibly thankful for my occupation and for CPC.

Continuum Performance Center just turned 8! I seriously cannotbelieve that this concept that turned business just surpassed the 8 ^th year AND a few short months ago we moved the business to a newspace. The planning, organizing,coordinating and decisions brought me to a point of stress I have neverexperienced before. The last time the business entered into a space it wasn’t yet operating. With all the successes and what has transpired that still isn’t why I am so thankful.

I am thankful for my day to day job. For interacting andcommunicating with people. The two spaces in which I spent the most professional time is onone on one personal training and as a Strength & Conditioning coach. The fitness profession places you in a very close setting with people in which the highestamount of success is accomplished with trust and transparency. Being able totruly effect changes is more than just sets and reps. Knowing the stresses theirunder and changing a workout based upon that is huge. The list goes on and being able to help another individual is so gratifying but still not the root of this blog.

I’m thankful for the DIFFERENCES in ALL the people I havemeet and how on a daily occasion I spend the vast majority of my day with people whom are not "just like me". I grew up and in town where my high school was mostly catholic, and I did not havea single Jewish friend growing up. I literally knew nothing about the religion or the Jewishculture. Now having so many individuals of the Jewish faith around me I feelblessed. I get to ask questions and embark into discussion on the “why”. This opportunity to interact and understand the varying importance of foods, holidays, traditions is just never ending and I love it. I found great honor in a friend callingme a Mensch, once I looked it up.

I’m thankful for the non-heterosexual community thatsupports and loves CPC. I don’t know the current proper way to state/write thisdifference of sexual and gender identification, so I am just putting it outhere as this. This community is amazing to me and receptive to the questions I have. We ask each other about everything but as people. Not as a hetero asking a gay question or vice versa. Just some people having a progressive adultconversation and I’m so thankful that this inclusion is all MY people.

Prioritize Me

Fri, 16 Nov 2018 06:33:00 GMT

As I hope most of you have heard already, we are doing a little challenge. A challenge to all of you - to not let things get out of hand over the holiday season. Yes, it’s a tough pill to swallow but it is that time of year again, starting this week with Thanksgiving. I have gotten some questions about how this whole challenge thing is going to work, how to sign up, how much it costs, etc. Hopefully this will clear things up a little bit and if not, you can always reach out to me with further inquiries.

So we got in touch with a company that offers a series of different treatments and body composition screenings. Tim Brandt is the owner of Body Comp Cryo and he will be here on December 1st (Saturday) to test anyone that is looking to participate in the challenge or just wants to get some baseline measurements done. How is Tim going to do this at CPC you ask? He has a truck that is outfitted with all of his equipment and is 100% mobile, so he pulls up to CPC, parks, and people go in and do their thing. Now, Tim offers a few different services from Cryo Therapy, Cupping, as well as the Bod Pod body composition test and RMR (Resting Metabolic Rate). Check out his link below for other services, prices, other information, etc. For the purposes of Prioritize Me I am recommending that everyone do the Bod Pod and RMR tests, this will give you the baseline measures for the competition but also the added knowledge of your RMR which will allow you to more accurately make some dietary adjustments if/where needed.

Scheduling.

Each of the tests takes about 15 minutes, so if you are doing both you can plan to be here for about a half hour. I have already started booking people for times starting at 8:00. Spots are filling fast. So don’t wait, get in touch with me to schedule your time. If you are looking to do some of the additional services, please wait to schedule those for later in the day or even that day directly with Tim when you are here for the other tests. Per the terms of the challenge we will be retesting on March 9th to see how much progress was made, we will schedule that later as the date nears.

Costs.

There are absolutely no costs to you that are associated with CPC. However you will need to pay for any services you receive directly to Tim and Body Comp Cryo. Prices are listed on his website but each tests cost about $45.

What you get.

Drop your body fat percentage by 3 points or more and you get a percentage off your package in April. Simple as that. The more you loose the more you save. Everyone who participates will also be entered to win a pretty sweet prize pack.

Easy peasy!!!

Here is the link to Body Comp Cryo
https://www.bodycompcryo.com

If there are any other questions please let me know or if you want to schedule your time get in touch at ms@continuumperformancecenter.com . Like I said spots are going fast so don’t wait.

Thanks all,

Mike

Mental Health

Tue, 30 Oct 2018 23:29:00 GMT

Mental health is something that we all experience whether we observe it or not. It can affect some in more ways than it does others. World Mental Health Day is observed October 10th each year with the objective of raising awareness of mental health issues around the world and rallying efforts in support of mental health. World Mental Health Day (October 10th) provides an avenue for individuals to talk about their work with mental health issues and for those to share their experiences and what needs to be recognized and acted upon in today's world.

My anxiety caused me to overthink everything I did each day. I would get nauseous when I had to do something or go somewhere. I would have never thought that that day would have affected me for as long as it did. The team of us who were on the medical staff met with a counselor the following day. I wasn’t about it and didn’t think I needed to, but after I felt a lot better and realized you shouldn't deny help. Ever since then I have worked on self talk techniques that have improved my quality of life in more ways than one! I also knew I wasn’t alone and would talk to the others who were alongside me that day. Having others to lean on and talk to who were experiencing the same thing I was helped greatly. Having family and friends to lean on is one aspect of life that you should not take for granted. That day made me appreciate my friends and family that much more.

Now enough about me, here are some ways that you can improve your mental health everyday:

I will leave you with this quote that I saw on the lululemon Twitter feed on Mental Health Day: “Strength isn’t only found in muscles or on mountaintops, sometimes it's in the moments we put one foot in front of the other”

Factors Related to Injury That We Can’t Control & How to Manage That

Wed, 24 Oct 2018 05:31:00 GMT

Overall, there are about nine major factors that are related to injury, or could determent performance:

Everything you do in your everyday life can either help you with your performance, or the opposite, it could decrease performance and even result in injuries. There are things that we do in our everyday that you can control, and some that you can’t.

In today’s blog I am going to discuss the factors in which we can’t control, which include travel/work, stress, past injuries and you could even put sleep in there. With these factors I will include ways that you can manage these to the best of your ability to try to prevent any detrimental effects.

TRAVEL/WORK

When this happens, your hip flexors become shortened under a compressive state. Not only are you in a compressive state in the hip flexors, but it directly affects the piriformis (in the glutes) which then compresses on the sciatic nerve… No wonder why there is so many complaints of back pain! Driving with one leg you will have a lot of dorsiflexion (toe towards the shin) and plantarflexion (toe pointed), as well as some hip external/internal rotation (one more than the other depending how soft your seat is and how much your hips sink into it… which is not a good thing by the way). This will travel up the kinetic chain, tight calves, tight shins, tight hamstrings, weak glutes, especially on one side more than the other because of your driving foot.

Now, your posture. I myself always catch myself hunching over with a forward head tilt the longer my drive is. When we slouch over like that, we are shortening the hip flexors even more, we are shutting off our diaphragm (sits under the diaphragm that helps controls our breathing), tightening our pectorals muscles in our chest, weakens the muscles around our shoulder blades, and our head tilt is pulling our center of gravity forward which makes us imbalanced and puts a lot of force onto our quads when we walk/run/and even lift.

This is the same exact circumstance when you work in an environment where you do a lot of sitting, and like driving with one foot… when you cross your legs when you work. You will see that imbalance happen again.

All of this will carry over into your physical activity of choice (lift, class, run, play sports, etc.). How much we sit, drive, walk and stand (or even sleep) poorly for 23 hours of the day, that 1 hour of lifting or taking a class in a dysfunctional state will leave you at large risk of injury.

What can you do?

Your best bet is taking trigger point/mobility breaks! Stretch will help some, but you really need to dig into that fascia and get more oxygen and blood flow into those areas of constant tightness.

Areas to focus on trigger pointing: the psoas (deep hip flexor muscle), t-spine, piriformis, pecs, calves

Areas to focus on mobility: T-Spine Extensions, Chest Opener, Hip Extension

Set reminders on the road to check your posture. After every song on the radio, do a self-check on your posture and to make sure your neck isn’t jolted forward, that you are nice and aligned! If you’re at work set your timer on your phone or your watch!

STRESS

What happens in our body is there's a little control center in our brains, called the hypothalamus, that sends our stress hormones to cope with the situation at hand. Your heart rate increases, your breathing rate increases, and you become tense. This was designed in our bodies to “fight or flight”, preparing our bodies to act quickly. Now, imagine your body doing this day, after day, after day.

Now your body is in a chronic stress state and you are trying to perform at your physical best, putting physical stress on our bodies. Now you are in a physiological stressed state, on top of being under physical stress. Those stress hormones that are released from the hypothalamus are telling the adrenal glands to release cortisol and adrenaline to increase our heart beat and rush blood to our muscles, heart and other organs…. Sounds a lot like what happens when we exercise. Imagine your body going through these processes, and now you are putting more on top of that. At some point, you’re going to run out of matches to burn and you will eventually burn yourself out mentally and physically. But you tell yourself to just push through it.

How do we control our stress?

You need to find “your thing” that will put you in a rest and digest state. Maybe it’s going for a quiet walk, listening to music, going to yoga, focusing on your breathing. ANYTHING that can set you away from the “right now”.

The athletes that I work with, before big practices or games right around finals, instead of lifting we would go through rebalancing the body and then ending with a meditation session for just 10-15 minutes. What we do is a body scan, starting from the feet and focus on that specific body part, putting our energy into relaxing that body part and releasing any tightness. We then work up the body, piece by piece. From there, when they are completely relaxed, we do some visualization of game situations, step by step. It’s rare for these college kids to get a solid 15 minutes of complete silence and to focus on their bodies and themselves rather than everything else around them in their lives. Afterwards they feel amazing. They gave their bodies that rest and digest state to reset the system.

PAST INJURIES

Injuries happen. You could be doing all the right things, and just one little movement or one bad play, or even just accidentally falling down the stairs, can create a huge setback. These things happen and it’s just out of our control. The best thing you could do for yourself, is not let it stop you from training. You can train AROUND injuries instead of sitting on the side, all slouched over like sack of potatoes until you can play or compete again. Don’t let it be an excuse. If you become a couch potato from an injury, you will lose everything you just worked hard for in about a week-week and a half. You’ll be weak and imbalanced.

The greatest mistake that I see is athletes or clients that are injured for a while and they just sit around waiting for it to heal. Then once the injury is healed, they just jump right back in and try to compete at the same level they were at before the injury. HUGE RISK OF INJURY! That’s why it’s SO common for athletes who tore an ACL, end up tearing the other one.

And now say you are in a brace, that brace will mentally make you wearier of your movements. Sometimes being too cautious isn’t good either. The combination of weakness and not working through full ranges of motion you once were able to (because the brace is restricting you from movement and proper muscle activation) will put you at a greater risk for injury as well.

What to do?

-Train around the injuries or limitations, make sure you’re doing SOMETHING to make sure you’re maintaining strength.

-Make sure you’re completing all the mobility and strengthening exercises that your athletic trainer or physical therapist gave you. You are always at risk for reinjuring yourself.

-Try to train without the brace every now and then. I know it’s a comfort thing for most people, but sometimes braces are there just as an aid as it doesn’t really solve the problem that’s going on. If you reactivate muscles that weren’t properly working before and strengthen around the joint (let’s say the knee for example) then you might be able to come back stronger without the brace, rather than relying on the brace to do everything for you.

-Don’t let it define you. Coming back from injuries can be more mental than anything! Don’t let that injury control your mind because your mind is what creates movement!

SLEEP

Ways to help this if you don’t sleep well?

These are all the risk factors that are pretty much out of your control. They will negatively impact your performance and increase your risk of injury. Doing your best to at least MANAGE these risk factors will help create a better, healthier, and a more bad-ass version of yourself. All these factors tie into one another.

Stay tuned to my next blog where I will go into the other factors (that you can control) that will affect your performance!

Passion to Purpose

Tue, 16 Oct 2018 23:21:00 GMT

We all have certain things in life that drives us. Whether it be a hobby, career, sport, nutrition, passion, etc. These all have an influence on how we go about our lives and daily routines, which can translate into our purpose in living. Sometimes we get to choose our purpose, other times our purpose chooses us. I was fortunate enough to hear a story in which an individual’s purpose has seemed to choose him. This opportunity was an incredible reminder to always take life on full force; to take what you are given and make something out of it.

I was recently invited by one of my clients to sit in on a presentation from an incredibly inspiring individual, Travis Roy. Roy recently paid a visit to Wilbraham Monson Academy to share his story with the students and faculty. He is most commonly known as a philanthropist and former hockey player. He is also the author of the book Eleven Seconds, which is how his story all began.

Ever since Roy was able to walk he was laced up and spent his days in the local hockey rink in Maine where he grew up. From then on, it became his whole life. Dedicating most of his time to working on and perfecting his skills, he longed to make it to the big leagues. Being a very goal oriented individual he created a list of his three goals he wanted to obtain; 1. Play Division 1 Hockey; 2. Make the NHL; 3. Become an Olympic Hockey Player. Go big or go home, right? He went on to accept an offer from Boston University.

However, these circumstances were not going to stop him. He decided to set new goals. From being able to actually use his wheelchair on his own to ones that have transformed other lives. He started the Travis Roy Foundation as motivation to use his situation as a way to help others in similar situations. Raising more than 10 million dollars already and aiding families. He travels across the country to speak and motivate others. He credits that a lot of this was possible with the hope, compassion, and loyalty of all his family, friends, even strangers he has had by his side through this journey. Determination and will are two forces that can be unstoppable when you set your mind to something.

No matter what the situation, you can always control your emotions on it. One of his famous quotes reads; “Sometimes, we choose our challenges and dreams, and if we’re really lucky, we can reach them,” Roy said. “But there are other times in life when the challenges simply choose us, and it’s what we do in the face of the challenges that defines who we are. More often than not, the challenges choose you. But from sports and my teachers, I learned to never give up, no matter how bad things went. You always have to have the desire to get back up.”

Roy works day in and day out to pursue his purpose and better the lives of others. I know that I struggle every time I am asked that question; What is your purpose? It stumps me. Partly because I do not think I have truly discovered it as Roy has. You can love sports, love humans, love jobs, love experiences, but it is not always clear what you are supposed to do with that. In our profession we live each day trying to better someone’s physical (I know for me a lot of the times mental) state so that they are able to lead a better life themselves doing what drives them. If doing what you love was ever taken away from you, as Hockey was from Roy, can you pursue it in another way? Love and passion for something is what translates into your purpose. These types of experiences reveal what truly matters in life. Sometimes when we are fortunate to have all of these goals at the tips of our fingers we bypass the importance of the little things. The little things, turn into the big things. No matter what the condition something can always be done, and as Roy says “new goals can always be set.”

When In Rome (Japan)

Thu, 11 Oct 2018 22:29:00 GMT

As a lot of you may know I recently took a trip to Japan for vacation. There were many highlights and high points about the trip. My wife and I had an amazing experience but I only want to touch on a couple of highlights right now. If you want to know more feel free to ask. My focus lately (with exception to moving into the new space) has been nutrition and everything food related after I completed my PN1 certification. So naturally, that’s what I wanted to speak about here.

Right from the get-go were were thrown right into the culture and hustle and bustle of life in Japan. Tokyo to be more specific, the countries largest city. Home to upwards of 40 something MILLION people (depending on how you look at it), you have to assume that it’s a busy place with a lot going on. Landing late on Thursday night we didn’t have too much time to really get over the anxiety of traveling to a foreign place. Waking up on Friday morning though, that was all put to rest when we came down for breakfast.

We were welcomed with smiling, friendly faces and a menu that was foreign to us, as was everything else here. However, it was written in English so we were able to read it. At the top of the menu was “Traditional Japanese Breakfast” with a few descriptors and at the bottom was “Traditional Western Breakfast” with a few descriptors. It might have read “Traditional Eastern Breakfast”, I forget what direction they recognize us coming from, but anyway. We looked across the table at each other and I said “When in Japan, do as the Japanese I guess”. So we both dove right in off the bat and started our adventures in traditional Japanese cuisine.

HUGE breakfast! I know that was we thought, too. But we ate the WHOLE DAMN THING! I have to admit though, at first I was like “shit, fish for breakfast? I don’t know how this is going to go”. Then my GI tracts went “Hey bro, this is basically dinner for us, sack up and just eat it!”, so I did.

Thought I might feel full, never did. Thought I might not agree with fish for breakfast, but I did. Wasn’t sure how I was going to feel after eating all that new stuff, felt F’ing great! Not only was the quality of the food spot on but the execution of the preparation was spot on as well. Fresh and delicious. We found this to be true for the entire time we were there and in all the different places we visited. The food in Japan, for us anyway, was Next Level. A few things that we noticed with almost all the meals we had: lots of pickled and fermented items, soup usually miso all the time, proteins, fruits and veggies galore, carbohydrate = rice. So call it a symptom of jet lag but I doubt it, that breakfast was awesome and made me feel that way. Everything nutritious, nothing “bad”, just clean wholesome quality food. No processed crap. Don’t get me wrong, did we eat huge bowls of ramen with salty and fatty broth laden with noodles? HELL YEAH that shit is the bomb and it’s vacation of course, we indulged a little. The amount of care and attention and the quality ingredients that go into the ramen, even though it might not be the best thing to have everyday, it’s still kind of good for you in a way.

I know it’s not always easy to know what to eat, or when to eat, or how to cook certain things, etc, etc. Yes, this is my shameless plug. Let me know, I can help if you truly want to change. If a whole country can adopt certain habits, so can you. There's more to come about all my nutrition stuff. In the meantime, please feel free to get in touch with any questions you may have, quick question, let’s meet for an hour, let’s do this for 6 months “I’m In!” I’m game to help in either scenario.

I’ll leave you with this last little story. We had heard in Japan that 7/11, yes the convenience store, the same one that we have around here in the states, has really good food. Of course we had to put this to the test. So we had a lunch from 7Eleven (I think that’s the proper way to write it). It was actually awesome, fresh, tasty, varied selection and a total quality meal. I would stack it against and even pick that food against most of the places around here that I would go for lunch. Yes it was that good. Crazy to think, I know.

Anyway, good to be back and looking forward to working with you guys more on some of this stuff. Eat Good!

18 Maple Still Kicking!

Wed, 19 Sep 2018 23:46:00 GMT

The dust is slowly starting to settle from our move from 18 Maple Court to 175 Benton Driveover the last two weeks. With the move, the subscribers and people in the know have beenecstatic for what this new space means for CPC as a brand and for us as professionals. Personally, I’ve received several concerned inquiries as to what is happening to 18 Maple EnduranceTraining. To me the answer is simple, nothing. To most, I can see the reason for concern. Allowme to help clarify, and take you back a few years as to why I chose the name I did.

To all those that expressed concern, I get it, 18 Maple Endurance Training is no longer at 18Maple Court. However the name isn’t something I pulled off a mailing label. In a blog that Iposted last year in July of 2017 I wrote, “18 Maple is a tribute to my roots and to those who have had my back from the beginning. There may come a day when our physical address is nolonger 18 Maple Court and that’s okay because we will continue to honor our history.”

As I already mentioned the name was not something I pulled off a mailing label. The associationof the word Maple and the way it is presented with the Maple Leaf is a representation of myroots. The miles and hours spent training are long and knowing your WHY and the peoplebehind you is important. The Maple Leaf takes me home to the days spent in our family SugarHouse making some of the best tasting syrup I will ever have. The maple leaf is a sign ofstrength, love, and honest hard work. It is a how I was brought up, it’s how I train, and it’s how Icoach. It keeps me pushing when I wonder how much more I have to give.

Call me sentimental, I'm okay with that.

A handful of years ago my Dad retired from his sugaring hobby. This summer our little sugarhouse, in a state of disrepair, was pulled down to make way for a long awaited garage. Severalweeks ago Continuum Performance Center left 18 Maple Court for its new digs at 175 BentonDrive. 18 Maple Endurance Training is alive and well. Regardless of location 18 MapleEndurance Training’s roots and what it represents doesn’t require a physical space. So, the next time you lace up your sneaks or clamp a set of clips down on a barbell remember the work and people that helped you get there. Honor them, then get after it.

Importance of a Positive Culture

Wed, 05 Sep 2018 18:35:00 GMT

Culture can be found everywhere - businesses, the military, politics, and most commonly athletic teams. All levels of athletes including high school, college, and professional all have their own culture or lack there of in some cases. Culture is defined by the Cambridge Dictionary as “the way of life of a particular people as shown in their ordinary behavior and habits, their attitudes toward each other and their moral and religious beliefs”.

A great example of a positive culture can be found within The All Blacks Rugby team, one of the most successful athletic teams in the world. They have 5 culture and leadership secrets but one that stands out the most is “Champions Do Extra”. To them this means that they need to find ways to do more in the gym, on the field, and for the team. They focus on continual improvement, the creation of a continual learning environment, and a willingness to spill blood for the jersey! As a team, they are all in and this is key in order to be successful.

A positive culture can be contagious. If a team, employees or any group of people who are working towards the same goal have a positive culture they will be more likely to be successful. So, go out there challenge your teammates, colleagues or coworkers to push it to the next level to be even more successful! Don’t talk about it. Be about it!

Wake Up Beauty, It’s Time to Beast

Tue, 28 Aug 2018 20:45:00 GMT

When you grow up in a certain environment you tend to be influenced in different ways. I was lucky enough to grow up with two older brothers, who all my life influenced and inspired me in more ways than I could ever repay. One of the most important lessons that I can thank them for is always taking me out of my comfort zone. Many boys (and men) can often be fearless. When I was younger, it didn’t matter what it was, if those two said to do it, there I was blindly following right behind. If I wanted to play with them, well, then I had to keep up. Sometimes that meant agreeing to things even when I didn’t really want to. Like when they would ask you to play street hockey just so they can have a goalie to shoot on. What younger sister doesn’t dream of being pelted with (fortunately) tennis balls all day long? But little did I know, all of those tiny pushes outside my comfort zone carried me a lot further than I could have imagined.

I realized I wanted to be that person to push people past their limits. While this started in such a minuscule way, it continually became more apparent to me as I progressed through different stages of my life. It is such a rewarding feeling to see and be part of the progress individuals create for themselves. Fortunately I get to do that every single day. Sports and fitness have always been in my life. To me, it is a no-brainer. The easiest way for me to let out steam is to go for a long run, play a sport, workout, yoga, hike, you get the idea. Sports and fitness were specific to me and my nature based on the environment and individuals I have been surrounded by. I know it isn’t for everyone. My pursuits may sound off-putting or just straight up not enjoyable to some people. But it has made me begin to ask people what they do for their release, what makes them FEEL good? Some of the answers are general, some very specific, all extremely fascinating. We all develop into something that is within our comfort zone and makes us feel at ease or helps us to escape. Many of my favorite answers have been from individuals I have worked with since starting this job three years ago. You can see firsthand the shift in people after leaving this space. After they have allowed themselves to find what they enjoy and dive in. One program that has really landed with me in terms of appreciation for individuals stepping out of their comfort zone is Ladies Only Lift.

Once you allow your vision to shift on how you view the weight room, your vision will start to shift in how you view others things in your life. You learn new skills which encourages growth and learning outside of the gym. This space is here to focus your energy on the betterment of yourself, not to discredit yourself for not reaching a goal the first time you attempt it. Coming from a performance coach sure, you’re probably thinking “Of course she is going to say that!” But you will never fully believe it and invest in it for YOU, until you try it. So rather than hearing it from me, I’ll leave you with a few comments from ladies who have not only tried the program, but have changed their mindset. It’s amazing what you can do when you dedicate your time to stepping out of your comfort zone.

Success comes through failure. Heck, I learn that every. single. day. Trust me with two older brothers winning and being successful was almost never an outcome. Trying things that scare us or that may not be our cup tea, allows us to grow. I would have never willingly stepped into a hockey net without the push from my two older brothers. I used a simple example because at the end of the day, all of our choices can be if we allow ourselves to fail, and try again. Only to find out how empowering it could be.

“Ladies Lift is a place where fitness, body type, and experience don't matter. It's a group of women that come together in support of each other to accomplish more than they thought possible.” - Kristina Olesak

“In Ladies Only Lift I learned that strong has no age limits. I learned to lift correctly, made a lot of new friends and fell in love with deadlifting.” - Beth Pecia

“Ladies Lift for me has been life changing! The program helped me overcome the fears of not knowing how to lift or use the equipment. It provided a place to bond with one another without judgement, with caring, patient and knowledgeable trainers.” -Heather Lane

“It gave me such an empowerment that I could learn how to lift in the comfort of other women and not feel out of place. It’s nice to have these ladies encourage you every step of the way and know that you are not alone. Lifting gave me strength not only physically but mentally as well.” - Janie Lizak

“Who would have thought at 57, with a bad back, I would start lifting weights... and enjoy it, make friends, and see improvement and progress in my strength, flexibility, and balance? Not me! But amazingly it happened” -Brenda Tobin

New Ladies Lift is starting back up on Thursday September 13th. Reach out for more details. Grab your gals and let’s do this!

Your Sport Season Has Started, Do You Stop Training?

Wed, 22 Aug 2018 01:53:00 GMT

You’re an athlete that’s been training your entire off-season (for example, let’s say you’re a fall sport athlete and have been training all summer long to prepare for your season) and you’ve improved strength, power, speed, mobility, and flexibility. Then, you go into your season and you feel at your best. Then, you just get so caught up in the game, you decide to discontinue your training because your sport should be enough training. On my end, as a strength and conditioning coach, I’m thinking… “Why? All this work throughout the season to become the better version of yourself in all aspects of fitness, and now you’re willing to throw it all away now that you got to where you want to be?”

I don’t necessarily believe it’s because of laziness or the lack of wanting to, I think the problem stems from the unawareness between the players and the coaches on what can be done to maintain strength, and even enhance it. I’m here to tell you in this blog is the reasons why you shouldn’t stop training while you are in-season.

Which brings me into my 3rd reason, performance. It’s a common misconception that training will only fatigue the athlete and make them too sore for performance. Like I stated before intensity, volume, and frequency of training changes because the goals of the program have now changed. The goals have now shifted from performance to injury prevention. You did all the grueling workouts in the off-season, you did the work to where you want to be, now you are now prepared for your in-season workouts which ensures that you don’t run out of gas in the tank… so no, you will not get fatigued or sore from your in-season workouts. If anything, your performance will only increase from here.

My last reason that comes to mind, you will never reach your goals if you keep starting and stopping training. Every athlete that I know has goals whether it may be performance or physique, and they get frustrated why they just get can’t get their numbers up each year in their lifts or their weight, and how it’s always the same. It’s because you’re always taking one step forward in the off-season and one step back in in-season without training. You will always end up back to where you started. Which brings me back to my original question, why? Why do you want to keep doing that?

CPC's first ever VLOG!

Wed, 15 Aug 2018 18:47:00 GMT

Watch as Mike headlines CPC's first ever VLOG! Topics he'll touch upon include Nutrition Certification, Rocktape Certifications, and the Move!

The Mental Edge … Fact or Fiction?

Mon, 06 Aug 2018 22:39:00 GMT

Not many of you know who I am so I thought I would take a few moments to introduce myself. My name is Olivia, but everyone calls me Liv! I am a Western Mass native and grew up right around the corner in 16 acres in Springfield. I received my undergrad from ELMS College in Chicopee and I am currently working on my master’s degree in psychology, more specifically sports psych. From as long as I can remember I have been an exercise enthusiast, and an athlete, so becoming a trainer was right in line with my passions and my love for helping others move and feel better.

So how did I land myself at CPC? Well about 3 and a half years ago I moved back to Springfield after living in Easthampton for a while, and I was determined to find a gym that offered TRX classes. I still remember walking into my first class, which was a Saturday boot camp. This particular class offered the intensity and craziness I was searching for but I still wanted more TRX time, which inevitably led me to Sarah’s Tuesday night class TRX fusion. And needless to say I was hooked. I remember having a conversation with my mom and my exact words were “I think I found my kind of people, just as crazy and passionate about training as I am, and I love it.” Since those first few months CPC, the Staff, the clientele, and how the classes were conducted became to me the standard of what this profession was supposed to look, and act like. I knew just by surrounding myself in this culture it would help me grow as a trainer an athlete, and within my profession.

CPC was also where I started my love for endurance sports, more specifically triathlon. I completed my first half distance ironman at Martha’s Vineyard last September, and despite the jellyfish stings all over my face, feet, and hands, the massive swells, and the lack of knowing just how important it was to dry your feet before running 13 miles .. I did finish that race. Sure I trained, but training for the physical demand of the sport does not help you against jellyfish that’s for sure. So what does?

Very real skills that can be taught and used regularly by yourself and clients are visualization, attention control and, relaxation techniques. When I say visualization I mean visualizing the game or race day. Breaking each part of the game or race down and planning out what a successful game or race would look like.

Attention control are techniques used when race or game day is not going to plan, for example what can be said, done, or thought to keep your mind in the game when everything is going wrong. For me this is a saying that sounds a little bit like “just keep f*@$ing going!” feel free to be more creative!

Finally relaxation techniques are important to aide off race/game day anxiety and can be as simple as deep breathing, meditation, or listening to a specific song pre sport.

But how do we work on this or get the buy-in from our athletes or clients? Here are some steps you could be taking:

Step 1: Develop a self-regulation process for yourself or your athlete. This means set a goal for game or race day and create a training plan to get you to that desired goal. This also means evaluating current skills and areas of improvement, and observe other athletes performing in your sport of choice. Within the self-regulation process you also want to be working on positive self-talk or what I find very helpful is creating a Mantra, and no I will never tell you mine because it's embarrassing but it works in moments of self-doubt!

Step 2: Assess strengths and weakness with yourself and client/athletes. Being realistic about abilities and areas of improvement provides a true self inventory and base to improve upon.

Step 3: Analyze the demands of the sport and determine what skills (both mental and physical) to use and when. Talking about what could go wrong and preemptively finding solutions can help ease an athlete’s mind when things are not going to plan.

And Finally …

Step 4: As a coach or a trainer it is important to emphasize the importance of mental skills. If as a coach or trainer you are not working on your own mental health and training why would your athletes do so?

By working on these simple techniques and implementing them into your training and game or race day can ultimately be the difference between finishing or not finishing, winning or losing, and rising to your full potential or not! Remember the mind controls the body, not the other way around.

~Liv

IRONMAN - It’s a long day for Everybody

Thu, 02 Aug 2018 20:59:00 GMT

Two weeks ago, on July 22, 2018 IRONMAN Lake Placid was held for the 20th consecutive year. Four 18 Maple athletes took on this extraordinary feat of physical and mental endurance covering a total of 140.6 miles. I am incredibly proud to say that all finished. They allowed the hours of training and preparation to take over and bring them to the finishing line with times ranging from just under 11 hours to just over 14 hours.

Below is a side by side comparison of how a typical IRONMAN Race Day typically unfolds for an athlete and how my spectating experience unfolded at IRONMAN Lake Placid. If you haven’t had the opportunity to watch an IRONMAN live and in person I can promise you you will not be disappointed. However, the day is long and while you are not doing the same amount of work as the athletes racing you are still doing work. The day is long, the coffee is plentiful, sleep is non-existent, and you’re feet will hurt by the end, but the reward of seeing your athlete cross the finish line makes it all worth it!

Effects of Alcohol on Performance

Wed, 18 Jul 2018 17:55:00 GMT

We have all been there, after an even or competition and all you want is an ice cold adult beverage! Whether you are a college athlete celebrating a big win with your team or a weekend warrior who just completed a fitness event with your buddies, alcohol consumption is common. In the moment, everything is great and you are having the time of your life. BUT you can hinder your body’s ability to recover properly especially if things get out of hand.

College athletes (No Parents No Rules, right?), chronic alcohol use can lead to nutritional deficiencies, depressed immune system which can prolong healing of injuries causing you to have a longer return to play process. This is the last thing you want during your sport season. According to a post by ECU Sports Nutrition the injury rate for drinkers is 54.8% and for non-drinkers 23.5%. To recover properly from exercise and competition your body needs to restore glycogen, muscle protein and fluid balance. Alcohol can hinder this process due to increasing urine output. Yes, beer does contain carbohydrates but it does not contain enough along with any electrolytes to recover. The greater the number of beverages consumed increases this process and further dehydrates your body. Another effect on your body is disrupted sleep. From my experience in working with college athletes they don’t sleep enough regardless. Alcohol has been shown to disrupt restorative sleep cycles therefore decreasing the quality of sleep one gets. This then negatively affects the body’s ability to produce hormones that are associated with muscle growth and recovery.

I am in no way shape or form condoning the consumption of alcohol, but simply being smart about it can do your body less harm especially if you are an in-season athlete. For example, some collegiate teams will have a “dry season” to obtain a more consistent and higher level of performance. The “dry season” in my opinion is to reduce the occurrence of the athletes getting into trouble but also to keep them from being hungover during competition to elevate performance. According to the NSCA the effects of a hangover can cause several physical symptoms. These symptoms include feeling fatigued which is not out of the ordinary. But what most do not know is that research has shown that a hangover can cause about an 11% decrease in aerobic capacity. The effects on anaerobic performance still requires further research. Upperclassmen, this could be another aspect that you need to mentor your younger teammates. This is most likely the first time they have experienced this type of freedom and you need to keep them in check. You are only as good as your weakest link when it comes to a team performance.

Now get out there, crush your training so you can crush your competition and just be conscious about the beverages you crush!

Kohlrabi...WTF?

Mon, 09 Jul 2018 22:39:00 GMT

As many of you know Mike’s away on vacation. He has generously passed on to me his weekly CSA pick up while he is away and even gave me a few items this past week. Today’s blog isn’t about Mike’s generosity, even though I’m pretty pumped to get fresh, locally grown veggies for the next 2 weeks. Today’s blog isn’t even about the ability, we as consumers have to support local farmers.

The unknown of CSA is what makes pick up day so much fun. You can receive everything from a very common zucchini to an uncommon Kohlrabi. The uncommon items encourage you to learn more about your food. Creativity is a must to use the items in a delicious combination or creation of your own.

For those of you that are unfamiliar with Kohlrabi as I was, a quick Google search taught me that it’s a member of the cabbage family; known as a German Cabbage. Kohl is German for “Cabbage”. Who knew? (It brings a whole new meaning when you go shopping at Kohl’s. Just saying.) Kohlrabi can be eaten raw or cooked after the outer skin has been peeled. The bulb tastes similar taste to that of broccoli stems and the leaves can be substituted for collards or kale. Waste not; want not.

Along with my “extensive” search I found a recipe for Kohlrabi and Carrot Fritters. The recipe require some hands on time, but the end product will be one that I know enjoy making and eating from start to finish. Below is the recipe and the blog site I found it at.

It is my hope that as a result of my blog you set aside some time to do one of the following…

1. Grab a kohlrabi and start whipping up some NEW delicious recipes.

2. Pick up a NEW vegetable at your local farmers market or from your CSA’s selection that causes you to raise an eyebrow and wonder what you’d do with it. This is the BEST time of year to experiment with local vegetables.

3. Look into joining a CSA. Supporting local agriculture and knowing your food source doesn’t get much easier. Plus it’s like Christmas every week!

Kohlrabi & Carrot Fritters with Avocado Cream Sauce

Taken From: A Couple That Cooks

Link: http://www.acouplecooks.com/2013/01/kohrabi-fritte...

What You Need

What To Do

Stretching the Truth

Tue, 03 Jul 2018 20:40:00 GMT

We’ve been hearing it ever since we can remember… “Don’t forget to stretch” or “You hurt your hamstring? Stretch it”. The phrases go on and on about how much we need to stretch. As you’ve read in my past blogs it could seem that I am anti-stretching, which I’m not. I believe that there is a certain time and place for stretching that can be important in certain situations, but then there are times where I can be harmful which is what I’m going to go over in this blog.

Muscles can shorten (contraction), relax, and lengthen which is all part of elasticity component which protects the muscles from becoming injured. There are layers that make up the muscle, the deepest level of the muscle that allows the muscle fibers to lengthen and shorten are called myofilaments. Then the muscle shortens, the myofilaments overlap each other. While stretching, there is a decrease in the amount of overlapping within the myofilaments that allows the muscle to lengthen.

When NOT to stretch:

1. When Your Muscles Are Cold

Imagine that your muscles are like a big bundle of rubber bands. Now imagine them being cold and brittle, you then try to pull the bands… the bands will probably snap. Just like your muscles, they don’t want to be stretched when they are cold and stiff. Your muscles will become even more tight from the protective mechanisms within them, then when you are at more risk of an injury. Instead, before any physical activity do a dynamic warm up that will increase heart rate which allows increasing of blood flow to muscles which increases mobility, as well as stimulates and prepares the nervous system for movement.

Example of dynamic warm up: Take about 10 minutes.
Jog down and back, High Knees, Butt Kicks, Skips, Side Shuffles, Straight leg kicks, Walking lunge, Lateral Lunge, Inch Worms, etc.

2. Before a Big Lift

Similar to power-oriented exercises, in a study by the Journal of Strength and Conditioning Research, it was found that static stretching before lifting weights may cause you to feel weaker than expected. In the study, barbell back squats were performed after static stretching and sound that the participants could squat 8.3 percent less weight than if they did a dynamic warm up instead. They also reported to feel less stable and unbalanced (this comes back to the nervous system not being stimulated).

3. If You Are Already Hypermobile

If you are known to be “double jointed” or already extremely flexible, you might not necessarily need to be stretching more. There is such a thing as being “too flexible” and “too mobile”. This puts you at a large risk of injury in performance. It would put you at a disadvantage and could result in hyperextensions at the joints and even affect the way you absorb force. If this is you, make sure to move on stability exercises which will help strengthen around the joint, and stick with a different myofascial modality such as foam rolling.

4. When You Pull A Muscle

I can’t stress this one enough. If you stretch a muscle too far, you created microtears within the muscle fibers. If you do not properly take care of this injury, you would make even worse! The first thing that people think when they injure themselves and feel a pull, is to stretch it. DO NOT STRETCH IT! You already overstretched the muscle, why would you want to keep stretching it even further when your muscles are trying to protect the area and repair it?! Think of this situation like fabric. The more you full on this fabric from opposite directions you start to see the fabric fibers start to separate from one another until it’s too late and completely tears in half. If you watch to stitch it back together, you can’t keep tugging on what caused the problem. What to do instead is to give it some time to have the fibers come back together and stitch back together. Elevate, compress, and ice it. Give it some time before you foam roll the area, as well.

Off Season Training

Mon, 25 Jun 2018 20:58:00 GMT

Why Do We Need Off-Season Training?

For any athlete, competitor, race, or season there is always an end-point. Quite simply (in my eyes) if you want to become better at what you do, both physically and mentally, off-season is a must for personal growth. Summertime especially is a popular off-season for many athletes. This may not always amount to the same span of time or involve the same activities or lack of. Each individual and circumstance requires its own recovery process. But to make sure someone does not overtrain or exhaust themselves, it is also necessary. Off-season can be used as a lense into seeing what needs improving, how to build on potential, and a time to remove yourself from the exhaustion of the competitive nature and critique.

Consider also the last time an athlete in season rested a whole week or two (not due to injury). Consider the last time you got a full 8 hours of sleep for a week straight. Or spent a day in which you made sure to stretch every other hour. My point is off-season allows you to engage in habits or actions you may not normally think to take or have the time to. Stopping the go, go, go mentality and slowing your routine down is a key element. You allow your body to rest, heal, move through different movements, and then dive right back into action. You can still do all of that and keep up your training. Your program should not reduce in its intensity or intentions. There is no reason to deload during this time. Yes rest, but do not stop working. The program you follow should be challenging and working you towards improvement.

Bottom line - Maintaining a strong work ethic during this time will lead to a more successful year to come. Building on your potential in off-season is vital in preparing your body and making sure it is healthy, strong, and ready. All parts of your body need to be able to work together to properly work and execute what you are working towards. Create a competition with yourself so you can be the last one standing at whatever your finish line looks like. So it’s time to ask yourself: Are you doing everything possible to be at your best performance?

So Many Meals(ervices), So Little Time…Round 2

Mon, 18 Jun 2018 20:46:00 GMT

So, in my last blog entry I talked about meal services. To reiterate real quick it was about the delivery services that ship you all the ingredients and recipe cards to make dinner for your family, cuts down on waste, adds convenience to your life, hopefully gets you to eat a little healthier, and so on, and I kind of gave my opinion or a review of sorts on some of them. Well, I’m back, to basically do the same thing but with a different type of meal service.

Like I said last blog, my wife and I used the services that send you all the “stuff” to make your dinners. Well we’ll say about 3-4 months ago I got really into the habit of meal prepping on Sunday nights for my lunches for the week (I think I even posted something about it on FB). It was great, I loved having everything set up and planned out, just go to the refrigerator, heat up whatever I had made, and enjoy lunch. Then my “better half” caught on, and then it started becoming meal prep for two (I may seem like I’m complaining but I was actually pretty pumped because I had always gotten on her case about her shitty eating habits at work, so this was going to be a positive). Then it seemed like we were spending a lot of time on Sunday prepping and cooking food so this is when she took it upon herself to research other “pre-made” meal options for lunch.

Positives

- Major time savings, no more Sunday meal prep for what would end up being at least a couple hours

- So convenient, heat and eat. I don’t like to use the microwave (you can if you want, I won’t judge) so I use an oven safe dish and put the food in the toaster oven for 10 minutes and it’s good to go.

- Quality products, most of what we tried used a lot of organic non-gmo products, locally sourced when possible, fresh and not frozen, etc

- A lot of options, from paleo, to keto, to whatever you want you can find something that fits, a lot of actual menu options or dishes as well

- Delivered to your doorstep

- Tasty

Negatives

- Some can be pricey, but there is usually some sort of discount for your first order.

- Shipping packaging for some is less than desirable

- Packaging of the food itself is less than desirable

So here are the ones we tried.

Paleo Power - meals were really good, came nicely packaged, good portions, just good fresh quality food

Kettlebell Kitchen - was ok, look like someone just dumped containers of food and ice packs in a box and shipped it. Most of the food was good, some was just ok, some of it didn’t look real appealing or appetizing (ground meat and rice thrown in a bowl, meh) but was pretty tasty

Pete’s Paleo - food was ok, some better than others. What really threw me off was how it was packaged, it came in a bag, and in the bag were smaller vacuum sealed bags with each menu item in it, protein one bag, vegetable one bag, starch another bag. Did not like it at all, very unappealing, I’ll save you all the graphic description that I compared this to but it was unpleasant. If you read this and want to know, ask me in person and I’ll elaborate.

Real Prep Meals - was kind of my favorite, and it’s local, right out of Northampton. Food was really great though, a little bit of a limited menu but really good food, cooked and presented well, hand delivered, highly recommended.

Trifecta Meals - food was good, packaging was kind of a cross between the Pete’s abomination and the other ones.

All in all, most of them were good, some negatives but hey nobody’s perfect right.

* Side note, I’m not a proponent for any specific “diet” be it paleo, keto or otherwise, we tried some of those that were specific to those diets because they were good quality foods at a price point that worked for us. I don’t follow any specific diet, maybe my lunch sometimes is Paleo, 3 of my dinners each week are vegan from TB12, everything in between is what I want. I’m sure at some point I’ll dive more into these diets and talk about them and my opinion of them.

* Side note 2, I wish I had thought of it and took some pictures of these meals so you could have seen what I was talking about…DAMN!

So there ya have it, another meal review. The week after next we are going to go total prepared meals, lunches and dinners for a little while, see how that goes with even less cooking. Maybe there’ll be another blog post.

As always any questions feel free to ask, last blog about dinner’s I think I got somebody some free meals or something, just saying.

Eat Well,

Mike

Summer Hydration Tips & Tricks

Tue, 05 Jun 2018 20:23:00 GMT

As New England now seems to be trending in the direction of warmer temperatures and classic-ly humid days there is need to revisit HYDRATION! Namely, the importance of being hydrated, how to determine if you are, and helpful tips and tricks to staying hydrated all summer long.

Hydration is critically important to our bodies and performance. Consider the role of water in your body. Water helps lubricate joints, hydrate muscles and fascia, and protect your body organs. It helps remove lactic acid from your working muscles. More importantly, water makes up 90% of your blood when you are fully hydrated. This is critical to know because blood allows for oxygen delivery to working muscles, it helps dissipate heat, and it helps with absorbing calories and fluids when training longer than 90-120+ minutes. If your blood isn’t well hydrated and is running “thick” through your body it will not be able to help you work and train at an optimal level.

1. First and foremost make sure that you’re in a well hydrated state, and yes this requires the pee check. If your urine is a light yellow or light lemonade color you’re good. If it’s darker it’s time to drink.

2. Eat plenty of hydrating fruits like watermelon, organic strawberries & grapes, oranges, cantaloupe and vegetables like zucchini, cabbage, spinach, celery, and carrots.

3. Carry a CPC Hydroflask (not so shameless plug) with an electrolyte blend like NUUN, Skratch, or Ultima to sip on throughout the day. A squeeze of lemon or lime to the water will help provide a little taste encouraging you to drink it more frequently.

4. Limit caffeine and alcohol. Both have a diuretic effect, leading to more trips to the bathroom, and potentially putting you in a state of dehydration. Summertime screams for an ice coffee in the morning and a cold adult beverage at night. When consuming both just be aware of how much and often and to combat the effects with a water of equal size.

5. Go into your workout prepared! Before heading into a workout (2-3 hours prior) consume around 16 oz of water. During your workout fight the dehydration battle with 2-3 big gulps of water every 15-20 minutes. After class the best bet would be to weigh in and weigh out and consume 16-20oz of water for every 1 lb lost. Try filling up your bottle before leaving and drink ALL OF IT before starting your day or grabbing that oh-so refreshing iced coffee.

Take advantage of these simple tips and you’ll not only feel better but you’ll perform better throughout the summer months!

Happy Summer,

Hydration Resources

Dixon, M. (2016). THIRSTY WORK: IRONMAN RACING AND HYDRATION. [Blog] Purple Patch. Available at: https://purplepatchfitness.com/blog/thirsty-work-i... [Accessed 4 Jun. 2018].

Anon, (2018). [online] Available at: https://www.bostonmagazine.com/sponsor-content/hyd... [Accessed 4 Jun. 2018].

www.NCAA.org. (2018). Fluid Balance, Hydration, and Athletic Performance. [online] Available at: https://www.ncaa.org/sites/default/files/Performan... [Accessed 4 Jun. 2018].

Nutrition - Calculating Sweat Rate. (n.d.). IRONMAN University.

Biggest Takeaways from Grad School

Mon, 14 May 2018 21:01:00 GMT

This past weekend I walked across the stage and accepted my master’s degree in exercise science at Springfield College. Even though I completed my coursework in May of 2017 and defended my thesis this past November I wanted the closure of walking across the stage. Along with expanding my knowledge in strength and conditioning, I learned a lot about life while in graduate school.My three biggest take aways from attending graduate school at Springfield College are to always have a life and work balance, to always ask questions and to make time to read as often as you can.

My program director Dr. Thompson instilled in us that a positive work and life balance is one of the most important things you should have in life. Each time he lectured Dr. Thompson would always mention having balance to avoid burning out in our profession. This really hit home for me and when I felt myself getting caught up in school work or during one of my internships I would close my books, laptop and take a step back. I believe having a life work balance can aid in reducing your stress levels as well as maintaining healthy relationships with ones that mean the most to you.

I read more books while in graduate school than I had in a very long time. This was another aspect that my program director Dr. Thompson believed strongly about.He would always say if you read 5 pages a night that is 35 pages a week. Starting and finishing books became easier and easier. Reading helped me relax and unwind from the day especially if it was a long one. Reading books such as ones about leadership has helped me learn a lot about myself and how I can become a better coach. I used to think reading was a punishment especially when I had to read certain books for school when I was younger. Now I enjoy reading and always have one or two books going.

These takeaways have molded me into the coach that I currently am and who I strive to be. Take advantage of every opportunity you are presented with to make yourself a better you!

To Stretch or Not to Stretch

Mon, 07 May 2018 18:42:00 GMT

If you’ve read my last two blogs, I’ve discussed the two topics of mobility vs stability, and the importance of foot strength in relation to lower extremity pain. In those two blogs I’ve only slightly mentioned the concept of stretching, and that it’s probably not working for you. In this blog I’m going to go into more detail on why stretching isn’t always the best for when you are tight.

What I see way too often is those who complain of tightness, do the most stretching and still don’t feel any different long term. Then they think “maybe I need to stretch more or for longer periods of time”. Let me tell you this, if you are stretching and it is not working, it is not going to magically start working. You have tight hamstrings, and all you keep doing is stretching them, you’re probably doing more harm than good.

Now, if there is a break in the chain and there is overcompensation, there is a “locked long” and “locked short” effect. The best way to describe this is by looking at the pelvis. The neutral pelvis is the ideal state that we should be in, but what we see becoming very common in society is this anterior pelvic tilt, where the top pelvis rotates towards the front of the body, giving that popped out booty look. This happens from doing a lot of sitting, driving, and hunching over where the hip flexors tighten and become overly shortened. This impacts the rest of the chain, the hip flexors attach to the quadriceps where they become short and tight, causing that “locked short” position. The antagonist (opposite) muscle group of the quadriceps is the hamstrings, and they now do the opposing muscle action which is to lengthen. These muscles are now overly lengthened, “locked long”, and become weakened causing pain and injury. Now, with the hamstring stretch, as you can see, you are stretching a muscle that is already over stretched. So, you are negatively impacting the hamstring along with the quadriceps, low back muscles, and even the core (where spinal stability happens).

How do we fix this? By now doing the opposite, which is to put the pelvis into posterior pelvic tilt (shifting the top of the pelvis towards the back of the body) to regain that ideal neutral pelvis position. Then we need to learn how to fire those correct muscle groups that have been weakened, such as the core, hamstrings, and glutes. You need to fire the living hell out of your glutes when you are in the correct position. Also, we would need to lengthen the hip flexors back, which trigger pointing the iliopsoas muscle will help with (come grab any of us CPC coaches and we can show you that!). Keep in mind too that when we say “core” we are not referring to the abs and doing sit ups, we refer to the groups of muscles that surrounds your spine. A plank is a good example to use for core stability. Make sure you are in the correct pelvic position while doing planks, firing your glutes and your quads. But… the BEST day to fix this problem, is by evaluating the way you LIVE in your body every day. If you’re constantly sitting in this flexed position, and not walking with good posture and not using your hamstring and glutes when you walk then you are living in dysfunction. You can do all the corrective exercises you want every day for an hour, but if you live in this poor position 23 other hours of the day then you will not see improvements.

In conclusion, conventional stretching does not work. Aimless stretching of a muscles is a waste of time. Tightness is a result of weakness and overcompensation in the body. Without proper alignment and engagements, the dysfunctional movement pattern that causes tightness cannot be removed. Learn how to move and understand your kinetic chain, then you will see improvements in your everyday life, performance, preventing of injury, and decreasing of pain.

Spring, Sunshine, and … SUGAR Self-discipline!

Mon, 30 Apr 2018 18:41:00 GMT

As the warmer weather approaches (if it ever decides to stay) so does our itch to get out, socialize, and enjoy the sun. There are sneaky ways in which our routines and diets will alter. Today’s focus… the master of disguise of sugar. Sugar can be found listed as 61 different names on nutrition labels, making it very easy for us to look over. Across the board, Glucose is known to be the most distributed sugar even those it is almost never eaten in its purified form. Sugar can affect the brain in similar ways that cocaine and alcohol do. It is addictive. The more you have it, the more you want it. As much as we would like to deny it, there are facts to prove it. Mental toughness is NOT just found when doing your workouts. It is in all of your day to day consumption choices.

The tendency to go for a walk, run, hike, be active when it is nice out increases...meaning so does your need to hydrate! This is a huge downfall to many individuals daily intake. Water alone is not enough to properly refuel the body and the nutrients that have been lost. Let’s talk Gatorade for a second- still a very popular, wide selling, and purchased energy drink.

“A 12-ounce serving of Gatorade Thirst Quencher contains 21 grams of sugar. But because a regular bottle of Gatorade contains 32 ounces, you're actually getting 56 grams of sugar. While that's still less sugar per ounce than your average soda, it's not exactly healthy.” - Google

Sodium maintains fluid balance, magnesium relaxes muscles, calcium helps your muscles function properly, and potassium prevents muscle cramps. There is a huge difference between fueling your body with sugar vs. electrolytes. Consider checking out the nutrition label on your next energy drink to make sure it is worth fueling your body with. Forgot to bring anything to class or your workout? We sell Nunn right in our lobby!

Let’s talk about another feel good liquid - alcohol. This does not apply to everyone and this is not directed towards any one specific. Alcohol consumption after working out can be detrimental to your protein synthesis and recovery. That isn’t to say you are going to quit the post workout dinner and drinks with friends or your weekend enjoyment. By the time Friday rolls around I will attest to wanting a cold one in my hand. All of our bodies, goals, and desires are different. However, maybe it can be a simple change here and there that makes the difference. Warm weather brings lots of new and appealing cocktails. Below are the nutritional facts comparing a few popular choices:

While none of these options serve nutritional value, a vodka soda may be your best go-to everynow and then. Simply try adding some muddled mint, cucumber, lemon, or lime to enhance theflavor all the while getting their natural benefits.

Lastly, let’s bring back up that picture from the top in regards to ice cream and energydrinks. “That sugar belongs in your ice cream not your energy drink.” Who doesn’t love a nice,cold, smooth ice cream cone on a hot sunny day? Well, foolish and lactose intolerant people. Butdoes that much sugar have to be in your ice cream too? No! So how do we change those whoactually like ice cream and those whose stomach’s hate them afterward from feeling seriouslyguilty after indulging? Make it yourself! It can be a lot simpler than you think. Not to mention aMUCH cleaner way to indulge. You may actually benefit by sneaking in your fruits and possiblysome protein if you choose:

Moral of the story - you can still get your fix of sugar. Adjust and take the smarter route.Whether it is sugar or salt I usually crave one or the other. It is a HARD habit to crunch. This issomething I am personally struggling with, but am determined to cut down on and who knowsmaybe even eventually eliminate. These are just a few examples of simple “trade outs” that are agreat place to start. Habits do not change overnight, neither does your body. Make smallchanges everyday and eventually you will be that much closer to the bigger goal you’ve beenworking towards! Who’s with me?

So Many Meals(ervices), So Little Time

Tue, 24 Apr 2018 13:00:00 GMT

So it seems lately that all I talk about is food during my blog posts. This week is no different, just going to keep the food train a-rollin'! Plus it fits in with my current course of study aaand I kinda used to be considered the "food guy" around here anyway, fell off that wagon but I guess it's time to get back on.

Anyway, what I wanted to speak to this time was all of the different meal delivery services that are out there. Believe me when I say that my wife and I have tried a bunch of them, current count is at 6, but I think there may be 1-2 that I'm forgetting. Somebody said to me the other day "I ask you because I value your opinion Mr. Smith", I thought that was nice and I appreciate that some of you value what I have to say. If you don't, well tough, here's my opinion anyway.

So like I said I have…..sorry we (wife included), have tried a lot of these meal services, and to put it simply they are all pretty good. I don't think that there was a single one that WE were like "Holy shit this stuff sucks", yes some of them are better than others but the thing is that there are a few different variables that can factor into your thoughts or opinions of one versus the other. Here are some of the things that we found were important factors when choosing our favorites.

So in the end my wife and I have been really liking the most recent one that we have tried, being, TB12/Purple Carrot. I know, Tom Brady, Pat's fans, vegan eating, pliability, blah, blah, blah - but the food is really pretty damn good. It's on the higher end of the price scale, most of them being around $60 for 6 total meals, 3 recipes serving 2 people per recipe and this one being $72. BUT I think the quality of the food, organic, non-gmo, gluten free, etc and the quality of the recipes is awesome. There are some things that we were send that I've never had before but was delicious, Jack Fruit, what the hell is a Jack Fruit? Delicious is what it is, especially in a taco!

Some positives and some negatives to this whole industry that has seemed to explode over the last couple of years. My advice, do a little research on each one, talk to people that have tried them, just order a bunch of them like I did and find the one you like best and works for you. These places are literally giving away free food, usually your first meals are either highly discounted or in some cases even free, who doesn't like free food.

If you have any questions about any of these types of companies other than the ones I mentioned here, there are about 4-5 others that I didn't talk about, totally let me know. Reach out with any questions and I can give you some feed back. I love it, less time in the grocery store, less waste, healthier meals, convenient, easy, affordable, and delicious. Go try one out.

-Mike

Establishing A Performance Mindset

Wed, 18 Apr 2018 22:37:00 GMT

Several weeks ago the staff at CPC and a handful of other lucky individuals were treated to an in-service presented by Chris Nentarz a Physical Therapist, Performance Specialist, and Master Instructor for TRX based out of Buffalo, NY. He spoke to the topic Reconditioning the Injured Athlete and shared this thoughts on how as, coaches and therapists we can take our athletes to the next level while still working around and with the confines of an injury. While what much of what he was presenting wasn’t new information it was just being presented in a new light, with new context, and for me with an audience of endurance athletes and CPC subscribers in mind.

The in-service hit home on several points for me but the biggest was developing and working hard to establish a Performance Mindset. Regardless if injury is present the need to create an environment that allows for daily, weekly, monthly, and annual success is be the recurring theme. While you may assume that the idea of a performance based mindset only applies to the 18 Maple or EDGE athletes that the umbrellaed staff of CPC coaches you would be wrong. A Performance Mindset is needed more and more each day as we as individuals continue to push the envelope of our own physical performance.

A Performance Mindset requires thought and attention to the little things. Why you ask? Because, it’s a lifestyle change. It isn’t just getting up and getting after it each day. It’s about being committed to your overall health and life long performance. Below are several principles that I feel are the most important when trying to develop and instill a Performance Mindset

Be An Individual - I am a FIRM believer in this. 18 Maple Endurance Training’s mission is based on this. Everyone responds to training differently. What one can tolerate another can not. Basing your training weight, class schedule, or exercises on others without taking into consideration how YOU are feeling and responding to training will only result in performance that could be sub-par. Do what works best for you, your body, and ultimately your performance.

Train Smarter, Not Harder - The more weight used, the more miles covered, the higher the heart rate should mean that you are creating an optimal performance environment. Not always. It is true, that to create training adaptations you need to stress your body ie. weight, miles, higher work intensities, etc. Repeated stress can lead to a plateau, injury, or worse overtraining. Step back and consider how you structure your training week. Are you repeatedly doing the same movement patterns under load or for time? Is most of what you do in a singular plane of motion? How often do you toss in an unloading week just to change up your class routine and work in more rotation or anti-rotation based exercises? If you are seeing the same routine and same movements day after day, week after week you may be doing more harm than good. More is not better. Harder is not smarter. Shake up your schedule for a week. Your body, mind, and PERFORMANCE will thank you.

Recover & RELOAD - This could be a blog on it’s own because it is that critical to your performance. Unfortunately, it is the biggest piece to performance that is pushed to the side and ignored. Developing your Performance Mindset requires attention to recovery. I’m not going to lie, this is the hardest to manage but a little will go a long way. Life has a way of trying to hijack every minute of free time you have to give. Developing your performance mindset will lock that time in as yours and dedicated to your overall health and performance. Try giving 5-10 minutes of Trigger Point time after class to the major muscle groups you just worked. While you’re rolling hydrate and reload your body with a post-workout shake or snack. You can also mobile order your coffee to grab on the fly. ;) At the end of the night set aside 5-10 minutes of quiet time for yourself before bed to reflect on the day and allow your body to return to (or try to find) a state of calm. And, if you read Rob’s blog last week you’ll know just how important sleep is to your health and performance. Just by setting aside 10-20 minutes of your day to Recovery you’ve begun to create an environment and a mindset that will allow you to achieve peak performance.

Regardless of what you’re training for your ultimate goal should be to train for lifelong fitness and a body that allows you to do so. I challenge you to step back and look at your own training. See what you’re doing through a different lense and develop more of a performance mindset. By developing habits that instills recovery and promotes a positive but individualized training environment I can assure you your performance will improve now and long into the future.

Sleep: How much do we need?

Mon, 09 Apr 2018 22:44:00 GMT

Sleep is a vital key to recovery and overall health, especially for those who are training. As you sleep, your blood pressure decreases, your breathing becomes slower, muscles become relaxed and blood supply to muscle increases. This all leads to greater tissue growth and muscle repair. According to the national sleep foundation we spend up to one third of our lives asleep. I know for myself, I need my sleep and I know when I haven’t slept well when I am reaching for my second cup of coffee before 10am.

Most of us are not getting the recommended amount of sleep per night. This can be affected by stimulants such as consuming coffee, energy drinks, alarm clocks, external lights especially those from electronic devices. These factors have an effect on our circadian rhythm or our internal sleep cycle. There are apps for both cell phones and computers that reduce the blue light lessening its effect on our eyes after the sun has set. Utilizing these apps can aid in reducing the effect that the blue light has on our bodies especially late at night.

Here are a few questions to ask yourself about your sleep:

Here are a few tips to improve the quality and quantity of your sleep:

Now power down those electronics, relax and hit the hay!

What’s Your Posture? And What Does it Mean?

Mon, 26 Mar 2018 22:18:00 GMT

Good Posture; one of the single handedly most important things you can do for your body. “Keep your shoulders back”, “Stand up tall,” “Stand proud,” we’ve heard it all our lives. Well, it’s not a joke. Here is why:

MUSCLE IMBALANCES:

“Muscle imbalances are caused by a sedentary lifestyle; a lack of a variety of movements or prolonged static postural stress due to sitting, standing, walking in straight line. Overuse leads to shortening/tightening (not spasm) of postural muscles. Disuse leads to weakening/inhibition of phasic muscles. Neurological reflex-tightening of one muscle (illio psoas), leads to neurological inhibition of it’s antagonist (gluteus maximus).”
Liebenson C. Integrating rehabilitation into chiropractic practice (blending active and passive care). In: Liebenson C. ed. Rehabilitation of the spine. Baltimore: Williams & Wilkins; 1996: p. 13-14

C-Posture:

How many of us sit at a desk all, day, long? Chances are a lot. And if you are lucky enough to be up and about, you probably spend some time with your head down working on your laptop, sending out texts, eating, etc. The constant head down, neck tense creates a hunch like appearance… which can lead to numerous issues. The shoulders will naturally slump forward and is a direct relation to muscle imbalances and joint restrictions that have developed over your lifetime. This posture is called C-Posture. C Posture is directly associated with the Upper Crossed Syndrome. The Upper Crossed Syndrome breaks down the muscle imbalances that you may be experiencing. You lack extension, and a lot of it! A few common symptoms that you may experience and not even realize can be myofascial adhesions (aka...Trigger points!!), migraines, reduced lung capacity, nerve impingement, neck pain, and rotator cuff injury.

Okay so if it isn’t C-Posture, what else?

S-Posture

S-posture is an excessive arch in the low back or too much pelvic tilt. Which leads us to our next diagram, Lower Crossed Syndrome. And you guessed it, it goes way further than just that. Similarly, prolonged static postures can lead to this, again sitting at a desk. This type of stance automatically puts a lot of stress on the posterior chain especially the muscles of the lower back. While you may feel as though your hamstrings are tight, they are actually taught. When this occurs the anterior chain then relaxes, aka your abs (or lack of). Tight hips? Weak glutes? Weak abdominals? Ouch, you wonder why your back hurts.

If you read through both C-posture and S-Posture, thinking you don’t match either...Congrats you probably have a neutral spine. But that isn’t to say you don’t show any of these symptoms or have other imbalances throughout the body. Muscle Imbalances are everywhere. These are not to make you feel weak or inhibited, it is knowledge to take with you and better your daily living. The good news is, no matter what your posture type you can address these limitations and postures in the gym! Strengthening and stretching go hand in hand. Going back to Geoff’s blog- find a balance between working out and correcting. If your coach supplements exercises or awareness to address a muscle imbalance, it is for a reason. Without taking away from the workout, it may make a bigger difference in your body than you think. So stand tall, stand confident, and stay tuned for my next blog on a few ways to decrease those imbalances!

Screw Diets

Mon, 19 Mar 2018 20:07:00 GMT

My last blog post ended up being more of an announcement, of sorts. This time I wanted to actually start to dig in a little bit into the world of food and nutrition. It’s a crazy scary place, the world of food is (insert eerie spooky sounds here), but hopefully as we move along on this journey, journey of food that is, we’ll learn a few things along the way.

When you think about it, food really is a journey. Quite the prophetic statement if I do say so myself, re-read it, go ahead let it sink in a little bit….yeah now you’re with me, you get it. OK, enough pontificating and sounding like a pompous ass. (don’t worry I had to look up all these words to know what they meant too)

Seriously though if you think about it we come out of the womb and most of us start getting our nourishment/sustenance from well….you know….I’m not explaining any further, you should know this. Moving out of our infancy stage and into childhood/adolescence we begin to eat “actual people food”, as mashed up as it may be, it’s not quite a liquid. The foods get more and more solidified as we grow and mature. We sprout teeth and we’re able to macerate heavier foods, our digestive systems begin to mature and are able to handle these heavier more dense foods.

My point being up to this point, and to kind of sum up of everything that I’ve ranted about up to this point…

THIS IS YOUR F***ING DIET!

You don’t have to eat like a Paleolithic cave man from how ever many thousands of years ago, you don’t have to eat only meat, you don’t have to eat only vegetables, you don’t have to each on a beach that is facing due south (see what I did there), you don’t have to eat as if you lived in on or around a certain Sea in Europe (see what I did there too). The fact is that your diet is exactly that, YOUR diet, we are all different and there is no right way of eating for any of us, we all have different biological and environmental influences. WE. ARE. ALL. DIFFERENT. What works for me probably won’t work for someone else. BUT I will say that one thing that rings true for a lot of these so called “diets” is that we all should eat more wholesome, natural, maybe organic, REAL foods, and not have or limit how many processed, chemical shit storm, sugar laden foods we have. This I can totally get behind and agree with.

This was really a long way of saying that I have been reading and taking advantage of some of the “pre-course work” of the Precision Nutrition Certification that I will start working on in just a few short weeks. My previously held belief of, there is no real or right “DIET” was confirmed as I was going through some of this information, it also confirmed for me that this was an organization that really had people’s wellbeing in mind rather than selling them a bunch of bullshit just to make a quick buck.

FOOD is a journey, from mouth to the other end. DIET is a journey, from child to adult and everything in between. EDUCATION is a journey, I’ll advance and continue mine in a few weeks, hopefully you all stick around to hear some of my rants as I go through all of this. On the other side, maybe I can help you along your journey in creating a better relationship with food.

Cheers,

Mike

PIQ - What’s The Buzz All About?

Tue, 13 Mar 2018 18:04:00 GMT

Maybe you’ve noticed the addition of multiple PIQ classes throughout our class schedule, most recently with the addition of Tuesday morning at 6am. So, what’s the buzz around this class that you keep hearing so much about? And, why should you be taking it?

It has everything to do with heart rate.

Performance IQ, or PIQ for short, is the software system that we use to display each class members heart rate. Each user has a profile created based off of age, weight, and gender. The on screen display will look a lot like the image above.

Below I have broken down for you what each color coded box and percentage means and how it is used in class.

A BLUE box represents a maximal heart rate of 60% or less. This means you’re probably resting. If you’re spending a lot of time here you’re not working hard enough.

A GREEN box represents a max heart rate of 60-69%. This is your aerobic zone; you’re working with oxygen, and easily keep a conversation going while working out. For this class, and all of our classes for that matter I don’t recommend you spend much time here. Why? It’s not that taxing on your system as the other colors will be.

A YELLOW box represents a max heart rate of 70-79%. You’re starting to work. The intensity of what you’re doing is getting harder - more reps being done, heavier weight lifted, longer duration of work but you’re still able to “do work” in this color or percentage without much difficulty.

An ORANGE box represents a max heart rate of 80-89%. This is where you’re starting to feel uncomfortable. The heart rate range of 80-89% is where PIQ is designed to have you live for the majority of class. You are now in that High Intensity Training zone. You are crossing over from the aerobic training (exercising with oxygen) to crossing the line into anaerobic training (exercising without oxygen). Everything about being in the orange box is challenging and uncomfortable. Physically and mentally this is where you want to stop. Your heart is pounding. Your legs are screaming. But you CAN’T stop! This is where you make most of your fitness gains.

A RED box represents a max heart rate of 90-100%. Red is very accurate representation of where you’re at here. You’re red lining. You’re close to that point where you might need to step out for a moment or take a knee. You will go red. You will dip into that upper max heart rate range. Will you benefit from being in this upper limits of your heart rate? Yes. Is it the intent of class to have you spend the overwhelming majority of it “in the Red”. No.

Okay, but what does it all mean?

As I have mentioned one of the many objectives of class is to have you “do work” in the upper limits of your max heart rate, more specifically in the 80-89% range. ORANGE! It’s a big range. Some exercises will get you into this range quicker than other. Some might even kick you right out of it directly to RED.

PIQ is designed solely for the individual. It is an amazing class setting. The intensity and music volume is high. This is not a class designed to exclude anyone. If you want to work and be held accountable to something other than the clock this class is it. Your heart rate response is what will dictate your rest, reps, weight selected, etc. I won’t lie to you, you will be uncomfortable. You will be pushed right out of that comfy work zone swore you couldn’t work any harder in. The numbers won’t lie either. I will promise you this. If you keep coming back and giving everything you have you will see change. Not just physically in your level of strength, capacity to do work, and ability for your heart rate to drop quickly but Mentally! So much of your level of success in this class is dependant upon how deep you can dig. What once seemed impossible is now possible.

And that is a new topic for another blog.

See you in PIQ - Tuesday 6am, Wednesday 5:30pm, Thursday 5:30pm

PS - This class is damn tough and is not intended to be taken on back to back days or even multiple times throughout the week.

Subconscious Function

Wed, 07 Mar 2018 22:42:00 GMT

As a fitness professional I am motivated to get people tomove better, and this literally applies to everything, so many definitions andapplications. I dissect everything I seeand am fortunate to work in many different settings with a variety of physicalabilities, ages, training ages, etc. I dissect everything I see which allows meto really make decisions on what, as a coach, to correct, encourage and stop.The truth is proper movement is IDEAL but so is doing an actual workout itself. Making these two worlds coexist vs. collide while keeping the client informed,engaged and happy… well that’s the art of coaching.

Through my lens it seems that the fitness industry is in a“corrective exercise insurgency” as if to be nursing the “functional training” hangover. It seems everywhere I look, I am witness to an unnecessary (or unhealthy) obsessionwith perfect movement patterns. Now don’t get me wrong there isabsolutely no part of me professionally condoning allowing people to move “shitily”but the craze has gone TOO FAR, and, in many instances, we are providingprograms that are weakening our clientele.

Fitness professionals need stay keenly aware of what THE client’sgoals are when they arrive for their session. If a client comes in with a goalto start moving more, lose some weight and feel young again – programaccordingly. After a period of inactivity, it is likely most individuals will experience poor shoulder mobility, tight hips/hip flexors and janked up claves so when beginning an exercise program squatting without low back pain is virtually impossible.

Which with the client goal, I’ve seen far too many fitness heroes’excited share a new technique they just digested on a ’30 second clip from Instagram in terms the client can barely understand unknowingly high jacking this person’s motivation to get started. Don’t try to sound smart, it comesacross like an asshole pretending to be smart. Stay in your lane. Our clientsdon’t want to spend their entire day doing supine ‘correctives’, Trigger pointreleases and all exercises from a ½ kneeling or prone position.

NO!

They want to move, squat, throw sh*t and leave the sessionsfeeling worked, educated, SAFE and excited for the next one.

As I write this I realize where concept gets tricky, stickyand cerebrally difficult – is with the existing athlete population. When an athletecomes to a fitness professional and they want to ‘get after it’ BUT you must doeverything to get them to move better, keep them strong, increase theirmobility and infuse better mechanics… GAME ON! Now I can start my dissecting.

This is where my mind goes when I begin to dissect humanmovement to help my clients achieve their goals:

I am borrowing information from Gray Cook (a professional I followand respect the hell out of) in that he has made a very clear point to all ofus in the coaching, not treatment, end of care.

If ANY individual comes to you with pain, stop.It is your professional duty to refer them to a clinician that can diagnose andprescribe treatment.

If they are coming from an injured state andhave been “cleared” to resume activity, then stop continuing to treat like thePT or AT they were seeing in an area you know nothing about and get themphysically moving.

Far too many coaches become obsessed with the“hardware” of a client. “Oh your shoulder is doing this because of that. Your q-angleis greater than most and this is causing…” Nope, stop talking! It’s not thehardware, it’s the software. It’s the way their body has learned to move withthe equipment they were born with. Now go make it work ‘better’.

The key element here is that humans innately move away frompain to protect an ‘area’ from further damage and moving the “correct way”hurts too damn much. Defaults or compensations begin to develop and as a coachit is my duty to identify where and why they are moving incorrectly/inefficiently.

Stand in front of someone and watch them squat. If I immediately say to myself “no thank you” I give instruction on what I would rather see. Often, I’ll see no changes made with my corrective cues, you seemost people will do something inherent with their movements that isn’t correct,and they have no idea. It’s how they have been moving for so long that it isthe only way they know how to move. They are subconsciously dysfunctional(let’s call this phase 1).

When we point out to someone what is going “wrong” or“compensation” in their movement they will do one of two things.

Continue to do it poorly/improperly (consciousdysfunction). (phase 2)

They can execute it correctly while thinkingabout it (conscious function). (phase 3)

Going back to my previously mention point about the“corrective craze” and exercise prescription. If we give a client, theopportunity to become aware of their compensations and they have the ability toeffect it we are empowering them! Good job coach.

If we make them aware of poor mechanics and they remaindysfunctional here is where we effect change but also a point where we mustkeep your clients trust. They came to a professional to workout and they wantto continue to “get after it” so we need to decide are they allowed to continueto squat? … Is the breakdown in mechanics gross and they shouldn’t be doing it,or should the squat just be done better? I’m not here to riddle you that,unless you work at CPC.

The version of the primary movement (squat) isunacceptable, stop and correct it with other modalities. The continuance of apoorly executed movement, under load, is only going to exacerbate the issueitself.

If acceptable then use other modalities as anopportunity to “RE-PATTERN” and re-write the individuals software to movecorrectly. This will allow the appropriate Nero-muscular systems to engage,stabilize and execute exercises properly with the correct muscles. (This is also a stepping off point forfeed-forward vs. feedback that I will take on in my next blog post).

After identifying the issue(s) the exercise program iscompiled of activities & stretches to support correct movement patterns sothat the sessions executed result in the software being re-written. When thistruly takes hold the client can squat correctly. They don’t think about it orsecond guess it. Rather it’s just the only way they know how to move. They havenow achieved subconscious function (phase 4).

Getting athletes to this level of movement proficiency(phase 4) is what the field of coaching is all about. This ensures that whenthey step onto the field of play and their mind is focused on the game, thecurrent play and what is needed of them by their teammates... that’s where itstays. Their mental focus is not shifted the concern of their hip, knee, ankle,spine, etc. They just do what their subconscious tells them to do. They toedthe line to compete and you did your piece to allow them to move better andthus take that step into their greatness!

Get up and move!

Tue, 27 Feb 2018 22:55:00 GMT

Get up and move! We have all seen the commercials and advertisements put out by fitness trackers, the NFL 60 program as well as many other organizations inspiring individuals to get up and move. Well do it! The truth is Americans are becoming more and more sedentary in their lifestyles and for a lack of better words becoming couch potatoes.

Being sedentary or sitting for long periods of time either at your desk at work, in front of a computer, the television, playing video games or just simply sitting on your couch can lead to a list of health issues as time goes on. Working in the colligate setting, I constantly hear students talking about playing video games all night or working on a paper for hours at a time and then they complain about how their neck hurts or their shoulders and or backs are bothering them. Research performed by the American College of Physicians, 40% of people who suffer from back issues tend to spend more time seated in front of a screen. The problem with this is that as technology continues to advance, more and more jobs are becoming computerized, placing more employees behind a screen all day.

What can we do to aid in this epidemic? There are many ways to get up and move each day that will leave you feeling better and reduce the effects from being behind a desk all day. If possible, take a 10-minute walk during your lunch break. Powerlifter Mark Bell has been encouraging individuals to take a 10-minute walk each day through his Instagram posts every day. If you have a lunch break and can take advantage of the time away from your desk do it! Hold walking meetings if a meeting does not require a desk, computer or other technology. Coworkers might think you are crazy, but they will thank you later. Another way to become more conscientious about sitting too long is to limit your screen time after work. Too many people leave work to go home to just sit back down in front of their personal computer or television and do not move until they go to bed. Other simple ways to get moving are making your desk at work a stand up desk, parking further away in the parking lot from a store, taking the stairs when possible, or simply standing at the counter with family and or friends instead of slouching in a chair.

Being active has a long list of benefits for the human body. It can aid in reducing the risk of obesity, heart disease and diabetes. It also aids in improving muscle and bone health, energy levels as well as improving sleep. Most importantly being active can improve ones mood and that is contagious to others. Many institutions have been using the quote “exercise as medicine” and it’s true! Get up, get outside and move. Your body will thank you!

Is Your Mobility Issue Actually a Stability Issue?

Wed, 21 Feb 2018 18:07:00 GMT

Do you find yourself always coming to class or your sessions early to roll out the same tight muscles and always doing your mobility exercises like a pigeon stretch or whatever it may be, and you still are not seeing the results you wish to see within your mobility? Or maybe you might finally feel good for a while, but then you’re all locked up again a few weeks later. It’s probably very frustrating feeling like you’re constantly limited within your range of motion. I’m here to tell you that in this case, your mobility issue might actually be a STABILITY issue.

Keep in mind that I am not stating that mobility and stability are not related to one another. Our body is simply a giant chain of mobile joints and stable joints (see picture). These two play off of one another. For example, say you know you have tight hamstrings…so you foam roll them constantly and stretch them, but nothing comes of it. Most of the time the hamstrings aren’t really the problem. It is the lack of mobility in the hips/pelvis that causes the hamstrings to tighten, and the lack of stability in the hips results. The quads and hip flexors become tight which pulls the pelvis out of alignment and the hamstrings panic so they tighten in an attempt to provide stability in place of the pelvis not correctly doing its job. All of this bad body alignment causes the instability, which will negatively affect your overall strength and power. Now, you’re doing all this mobility work, and those mobility drills that you’ve been doing to your hips (or anywhere else) might actually be working! But now you need to work on the next piece of the puzzle, which is the stability. Once you put these two together, now you will start feel a difference in your movement.

There is a phrase that I learned “tightness comes secondary to weakness”. You might not actually be tight, it’s that you’re weak in an area and another area is overcompensating. This is why it is critical to work with a coach, to guide you through your mobility with stability, then comes the strength and power gains you’ve been waiting and working so hard for.

Reset Button

Wed, 14 Feb 2018 21:13:00 GMT

What happened to that New Year’s Resolution you made a month ago? Or maybe just a fresh start you planned on? The reality of it is, life happens. We have all these great ideas and goals we want to achieve yet somehow they slowly slip away from us. Habits are hard to break and holding yourself accountable is a must.

Reset and rearrange how you view your goals. Say an individual wants to lose weight. Great, but where do they begin? Instead of being a crazy person in the gym 7 days a week, have they considered maybe more sleep could help? What about just cutting out one food you don’t need a day? Take the smaller approach. Give yourself some battles you know you can win and use that as ammunition and encouragement to reach that not so easy goal of dropping the lbs. The same applies to your workouts. You are not going to reach that “goal” in one day. It is a process. You must be patient with yourself, your coach, your expectations. Don’t just think because you set a goal it’s going to come true without hard work and determination. You must be consistent. No one else is going to do it for you. The reward is much greater when the outcome at stake is not easily achieved.

Instead of falling into your same mundane routine, try to do things each day to recharge your attitude and better your body. Waiting for the whole year to pass to decide again will not serve you. Instead, try checking in each day or month with yourself. Get real with yourself. Ask what you did well or achieved and what you sucked at or didn’t succeed in. It is never too late to start whatever it is you want to. Doing smaller things more consistently will eventually lead to bigger changes.

Once you begin to take care of yourself kindly, you will see a translation into your everyday life. It provides you with a different energy and confidence to use. Below I listed a few ideas to maybe spark a list of your own. Adding one small detail into your life each day rather than always trying to take away. These are in no way specific to any goal or individual. Be kinder to yourself and others. Create a lifestyle that challenges you. You goal isn’t as far away as you think and it is never too late to press the restart button.

1. Make eye contact with every single person you talk to
2. Plan out your meals for the day
3. Give a genuine compliment to a stranger
4. List what you failed in today
5. Only allow positive self talk today
6. Read what you wrote for 4, take a new approach and try again
7. Listen to understand, not to respond

Missed the Boat

Mon, 05 Feb 2018 20:42:00 GMT

In telling this quick story there might be some slight variations (let’s call them minor inaccuracies) from the real “true” story. (Sorry, Geoff). For those that may not know the backstory about where the CPC name was derived from, here’s a little insight. Way back, 8ish years ago when Geoff was planning his creation of a space where he could torture people without being hindered by outside forces, and from within which he could amass like-minded individuals to help carry out his vision of world domination, CPC was born.

Continuum ; A continuous sequence in which adjacent elements are not perceptibly different from each other, although the extremes are quite distinct. (Thanks, Google, count this as my citation)

The goal or mission of CPC, Continuum Performance Center was always to create and/or provide a number of outlets, people, practitioners, coaches, doctors, etc. along the Continuum of fitness, wellness, or health. We were, are and always will be the “exercise” or “fitness” element but we had always wanted to provide the other adjacent elements to our subscribers, by either offering them in-house or by having trusted, knowledgeable and local referral partners. Knowing that each one is as important as the next in creating a whole, sound, healthy and well person. Need a massage? Here go see this person. Need a physical therapist? Here, we trust and work with that person. Need a chiropractor? This person is great go to them. So on and so on.

One area that we have kind of “missed the boat” on is the element of food and nutrition. Not for lack of trying but we have had a hard time finding that right fit in a person or organization. We have tried and offered some programs in the past but it’s something we have never quite been able to grasp and something none of us on staff are qualified to to handle.

2018 has already shown signs that it will be a busy year filled with new additions, ideas, concepts, programming and other things. Stay tuned, especially toward the end of summer and into Q4 as we roll out, launch and add more elements to our Continuum, even beyond what I’ll be doing with PN1!

Mic Drop!

Podcast Picks

Fri, 26 Jan 2018 01:45:00 GMT

Over the last few years podcasts have become a very popular “on-demand” listening experience. With social media driving how we get information, podcasts have become an acceptable means of education. Rather than crack a book, do an online webinar, or travel to a conference, podcasts can deliver a wide range of valuable information. According to a study done by Edison Research 112 million Americans have listened to a podcast. Breaking it down even further 42 million Americans listen to podcasts weekly. Count me in as one of the 42 million as I’ve fed myself a steady diet of podcasts regularly for the last 2 years.

I listen to anything ranging from educational to entertaining all in an attempt to make my down time more productive. And, by down time what I really mean is driving, folding laundry, or walking the dog. One could argue that I should take the earbuds out and enjoy the quiet time but if I can learn AND spend time with my pup, it’s a win-win.

If you haven’t clicked on your Podcast App do it now. Just go to “browse” and scroll through the many options available to you. Start with the Bingeable Listens or Featured Collections. Once you find something that catches your eye click on it, read the description, and give it a try. You can subscribe to a podcast and receive the newest episode downloaded to your phone as soon as it is released or download a single episode. Some of my favorite listens are on the binge list; Crimetown , Missing Richard Simmons, Serial. Be careful you might just find yourself sitting in your car, in the driveway, waiting for an episode to finish because it was just that good.

Whether you’re searching for the next great podcast or still trying to figure it out I can confidently say that I’ve found a resource and a tool that has allowed me to be a more knowledgeable coach and trainer. And my laundry folding has increased as well. It is my hope that if you aren’t among the 112 million Americans that listen to podcasts that you give it a whirl and see where it takes you.

Below is a list of my go to Podcasts with a few of episodes:

How I Built This With Guy Raz - NPR

December 31, 2017 Episode: Clif Bar - Gary Erickson

Endurance Plant - Tawnee Prazak

January 11, 2017 Episode: Dr. Michael Breus: Discover Your Chronotype To Optimize Workout Timing, Improve Sleep, Unlock Potential, and More

September 20, 2017 TriNews: SuperMoms of Triathlon, Kona Pro Field Preview, 70.3 Worlds, and More

The Forward - Lance Armstrong

Like him or not this is a great podcast with a wide variety of guests ranging from athletes to musicians to politicians. Trust me you’ll enjoy it.

The Elite HRV Podcast: Heart Rate Variability

Careful, this one leaves my head spinning.

December 22, 2016 Episode: Part 1 Mobility, Durability, and Breathing with Sarah Jamieson

LAVA’s Serious Tri Podcast

September 20, 2017 Episode: Interview with Mike Reilly, Voice of the IRONMAN

Resources

http://www.convinceandconvert.com/podcast-research/the-11-critical-podcast-statistics-of-2017/

https://www.theatlantic.com/education/archive/2016/03/the-benefits-of-podcasts-in-class/473925/

https://www.thepodcasthost.com/niche-case-study/podcasting-in-education/

2017 TEAM CPC Year in Review

Thu, 04 Jan 2018 00:19:00 GMT

Good Reads

Thu, 21 Dec 2017 00:25:00 GMT

Going into the holidays, we tend to lose sight ofourselves… or our friends and family do. Maybe you are really motivated andjust want to get fired up. Maybe you just simply want a good read. Maybe you’refeeling a little stressed and need some help finding your path again. Maybeyou’re thinking of how to better yourself, the world, or everyone around you. Thesetop ten books are a great gift for others, or even just for yourself.

Positive Self-Talk

Fri, 08 Dec 2017 00:22:00 GMT

The topic I am going to address today can either be “heard” or just brushed off, that is up to you. And I am not just talking about what you are about to read but rather what you tell yourself. Have you given yourself a self-check lately and asked yourself how you are taking care of you? Sure maybe you schedule your workouts, appointments, go to work, make dinner, a pat on the back. But what is happening in between all of those? Often we fill our schedule’s so much that we forget to check in with our own thoughts and how we are speaking to ourselves throughout the day or week.

Being tough needs to be a balanced act. If you are always beating yourself up, where will that leave you? Most likely it will prevent you from continuing on, trying harder, or even starting in the first place. Heck you’ll be a miserable person and no one will want to be around you. Once you start feeding your mind with productive thoughts it will spread to those around you. Think about how many people you run into or hold conversations with throughout the day. Often how we approach these conversations may set the tone for the day for whoever is engaged. How we receive them also leaves us feeling a certain way.

The same can apply the second you wake up. Tell yourself it’s not going to be a good day -guess what it’s not going to be. A coach gives you an exercise you struggle with and you take it personally, you’re the only one still taking that personally all day long. A friend gives you advice and you don’t consider it, you’re the one who still has the closed mindset. Stop yourself and think why are you reacting that way? If you turn all of those scenarios and thoughts into fuel rather than fear, you can completely change how you view them. Your coach is pushing you to because they believe in you. Your friend is trying to help you see all sides because they care. Even relating it back to Mike’s blog -why feel guilty for an entire week for eating a little bit more during the Holiday season when you can realize how lucky you are to even be able to have it? Just work harder in other areas. Same goes for if you constantly tell yourself you are not good at something, when you can simply realize how lucky you are to be able to be doing it.

When you take the time to move your thoughts in the forward motion, change will happen. You owe it to yourself to focus your energy in the right direction and follow-through to maintain it. Whether it be a personal goal you’ve been trying to achieve, a roadblock you’ve encountered, or simply a workout you’re working through try molding your outlook to a positive one. Turn your fear, frustration, and failure to success by changing your self-talk. Have some faith in yourself, you never know what you may be capable of.

Put That Cookie Down….Just Kidding Go Ahead And Have One!

Mon, 04 Dec 2017 20:43:00 GMT

What I want to talk about is all the HOLIDAY GUILT that has already started, or is coming up for people.

There’s no denying it the Holidays are here!! I don’t know where the F the rest of 2017 went but yup…it’s that time again. The parties, the food, the booze, the snacking, ohhhhh the glorious gluttony of it all. As this time of season starts so does all the bitching and moaning that we all do about the extra calories here and there. You know what? Screw it, embrace the fact that you are probably going to indulge a little extra over these couple months. We’re human, nobody is perfect and anyone that claims to be is full of shit.

What I want you to do is make a pact with yourself not to stray from your exercise program. Waver in in one place but not the other. To quote and add to a line that we use a lot and borrow from TRX “Proximal stability equals distal mobility”, let your workouts be your stability, that factor that doesn’t change and it will allow you the opportunity of that mobility with the diet and being a little flexible with it.

Now I’m not saying that you can go eat a whole tray of cookies chased by a gallon of egg nog (as delicious as it would be), there’s still a level of moderation but at the same time keep a limit and some moderation on the amount of guilt and self-loathing. It’s not the end of the world and didn’t undo all the hard work you’ve been putting into your program, just means you have to continue to kick ass, that’s all.

I’ll leave you with this. I was sitting around the dinner table on Thanksgiving with my wife’s family. Someone brought up something that her grandfather used to say being an immigrant from Poland “It’s good livin’ in this country”. For the most part he’s right, most of us have it pretty good, it for sure could be much worse. Go out, have a cookie, extra piece of pie, extra scoop of mashed potatoes, whatever, but be thankful for it, recognize the fact that you are able to even do that and are fortunate enough to have so much. Not everyone does. I wish you all a very Happy Holiday Season, enjoy your family and friends, try to give more than receive, be thankful for everything and everyone that you have in your life, don’t stress that “cookie” and just keep ALL AROUND kicking ass!

IRONMAN World Championships 2017 - Race Recap

Wed, 22 Nov 2017 21:58:00 GMT

Let me begin by stating that I know this blog is long overdue. This weekend marked 5 weeks since I crossed the finish line at the IRONMAN World Championships in Kona. The delay in writing has nothing to do with my trip or the experience that I had. In all honesty the delay was due to just being tired and wanting a short break from training and racing. However, as the days take me further away from the amazing island of Hawaii, that plays host to the most iconic endurance race on the planet, I am beginning to feel the pull back. What you’ll find below is a rambling reflection on my mental and physical state before, during, and after the race.

Wednesday October 11th was my first full day on the Big Island. And I was excited, maybe even a little confident, but very nervous. I was leaning on my past experience here and felt confident that I knew what had to be done. Check in as early as possible. Go to the IRONMAN Store and spend all your money. Go for a swim to shake out your travel legs and get re-acquainted with the water. Pick up your bike and make sure it’s all in one piece. Hit the Queen K for a ride to finally get back on your tri-bike after 3 long weeks apart. Grocery shop. Eat. Relax. Enjoy.

The small moment of panic I experienced was real. My anxiety for the race and my physical readiness to successfully take it on came to the surface. Maybe 5 weeks of processing the race has helped me put the pieces of that day and that swim together. I was very nervous. Past experience told me this was going to be brutal. I was 8 weeks out from racing Mont Tremblant. I had a leg thing (and by “thing” I mean injury) that I left Tremblant with. My body was sitting in this weird limbo of recovering but still needing to train. The physical, mental, and emotional toll of training, racing, juggling life’s responsibilities had begun to wear me down. To salvage my swim, and in bigger terms my race, I had to go back to what got me there. Trust the training, be in the moment not the miles ahead, and moving with authority.

The days leading up to the race were still a struggle to stay in the moment but at least I was able to recognize my mental shift and found a way to pull myself back to focusing on the present. My bike and I finally reunited and it felt good to get out on the Queen K spinning the wheels. My parents and close friends who traveled with me were great at keeping me calm and enjoying what Kona had to offer. It felt as if the wind, finally, was at my back and I was ready to roll.

Race Morning.

Swim - 2.4 miles

For me the swim really broke down into three parts. The first half mile. The turn. The long stretch back. The first half mile is a like giant washing machine. You and 1000 of your closes friends are fighting for the same space and same line. If there was an opening I went for it. There is a good amount of surging and fighting for space. I got kicked and I inadvertently (or purposefully) kicked others. As the mass of women began to thin out it was easier to settle in and find a pace. I was still fighting for the same line from buoy to buoy, but with the water calm it made it easier to navigate to the Body Glove boat at the turn around. A few buoys out from the turn brings the slower age group men. Once again I was fighting for space. The surges came into play and all I could think of was I was so glad I had incorporated faster pace work late in my swim sessions this summer. Safely navigating the turn the long stretch back was waiting. The current and chop can make this last mile miserable but the calm water made the final mile back oddly enjoyable. I found a pair of feet to draft off of and counted of the buoys all the way back to the pier.

Bike - 112 miles

The tradewinds classically blow in your face and across you all at the same time on the Queen K. As I was cruising along keeping my numbers in check I couldn’t believe how fast I was going. The wind was on my back! The early miles of the race were spent managing my effort, heart rate, and nutrition. The wind while so welcomed in the beginning of the race can come back to bite you in the later miles. On regular intervals I was eating small bites of food, drinking water & electrolytes often, and popping 1-2 salt tablets every 45 minutes to an hour. The ride to Hawi was long but manageable. The fear of crosswind and unrelenting heat was no longer a fear but a friendly reminder of what the island can bring at any moment. The bike was going smoothly until I managed to throw away my electrolyte tabs away. A stupid stupid mistake that I told myself not to do but the turnaround is a crazy place. It was there that I spent too much time looking ahead and not being in the moment. There was nothing I could do. They were gone and I had 45-50 miles left to go in 85-90* heat. There was no time to freak out. The special needs stop was just ahead of me and I could not afford to screw up this stop to bring on more fuel and cold liquids.

After the turn around the there are a handful of fast downhill miles. Even faster with the wind blowing in your favor, as it was for me that day. It was somewhere within these miles I realized my sweat was collecting on my shorts. Sweat = Salt. I didn’t have any salt. Score! I’ll just wipe the sweat off my legs and lick it. It was NOT the best solution but it was a solution to replenish what I could. Uncharacteristically, I took on a few bites of bananas at the aid stations and a few sips of coke for extra sugar, sodium, and something different to change my palate. The rest of the way back to Kona was uneventful. There were some tough moments on the bike when I just didn’t want to sit down any more or I was bored with the landscape that didn’t change. In all honesty the bike while hot and asked a lot out of me physically, my body was able to respond. The run on the other hand...not so much.

Run - 26.2 miles

The run started as soon as I handed off me bike. The run around the pier to the T2 changing tent seemed like a marathon itself. In T2, while being tended to by 2 amazing volunteers I took advantage of the “just in case” tube of Base Salt I had picked up in the athlete village. A few licks of the salty electrolyte blend off my thumb, shoes tied, visor on, and race belt clipped I took off out of the tent with a spring in my step and ready to take on the last 26.2 miles.

The weeks and days before the race I managing a tight calf/hamstring. To be honest it was more than just tight, it brought some low level of pain with each step I took when I ran. This is where the athlete in me won out over the coach and I continued to train. I managed my training sessions to limit the pain and any further damage as much as possible but I didn’t stop entirely. I was hopeful that I would be able to get to Kona and make my way through the run with minimal pain.

I recently listened to a podcast re-capping the race. The host spoke to the energy of the race, the unrelenting heat that day, and the races of the professionals. They spoke to Rachel Joyce the female overall winner at Tremblant. She had a great race through the swim and majority of the bike until the 8 week turn around started to become evident in the final miles of the bike and clearly on the run. Let’s just be clear, I am in NO WAY comparing my results or my bodies ability to recover to her’s but it is hard to deny the bodies physical capacity to bounce back from major physical, mental, and emotional event to do it all over again at the same intensity.

The 10 miles back to the the “Hot Corner” were very difficult. My body was cooking. There wasn’t enough ice in the aid stations to keep me cool. I didn’t want to walk but I had to. My body hadn’t hit a wall but it just couldn’t go any faster. Seeing my family and friends at the base of the climb up Palani was just what I needed before finding my way to the Queen K. As I walked by I made sure to smile and tell them to settle in because I was going to be a long night.

Coming out of the Energy Lab I met several women running a similar pace and instinctively knew we would need one another to get to the finish line. With 8 miles left to go the chances of us staying together were slim but the shared suffering was welcomed. Occasionally we’d offer up a few words of encouragement sacrificing energy that we didn’t have to give. The final climb up the Queen K to the top of Palani was brutal. Lined with cones I played a game of walking 2 running 10, because that was just how empty my tank was. I had to resort to tricking myself. I saw my Dad at the bottom of the hill, in the same exact place I left him hours before. I had a feeling he’d be there and as I scanned the crowds hoping I was right. When I saw him it was as if the pain slowly started to subside. I took the time to give him a big hug and willed my legs to keep moving. Less than a mile to go. My Mom and friends were waiting for me right before the carpet to the finishing ramp. More sweaty hugs and magically the pain goes away. Yards to the finish line now. The chute to the finish line makes you feel like you are on top of the world. I was crossing the finish line of a goal that I set out to accomplish over a year ago. I was doing it in kit representing a brand, my brand, that means so lot to me personally and professionally. This time I made sure I took in the little moments that I didn’t last time. Hugs with the family. Slapping hands of kids along the finishing chute. The finish line and hearing that moment when Mike Reilly said one again, “Sarah Kelly You Are An IRONMAN!”

5 Weeks Later

You're fat because you're starving

Thu, 16 Nov 2017 01:16:00 GMT

I know most people are going to assume that I mean this in regards to eating too few calories, larger portion size or other pieces you’ve heard before. Nope, I made the title as aggressive as I did to grab your attention.

A lot of people need concrete numbers around anything they do; I respect that, especially when it comes to nutrition. They want to follow an RD’s recommendation of macronutrient intake (carbs, protein, fat) and how many total calories that equates to in a day. These individuals will ask questions surrounding activity and how many calories I think they burned in class, during a lift, on a walk, during yard work, etc. People want to subscribe to a “calories in – calories out” lifestyle. I mean there is a science behind losing weight and that should be a simplified math equation, right? Well… no. Not at all. Not only are there so many factors that dictate what percentage of fuel (carbs, protein, fat) your body is burning at any given time there’s a rest component, endocrinology, exercise history… point of this. It’s all individualized. I’m also not going to pretend what will work for you, and your long term digestive system, will work someone else. Anyone that doesn’t spend time, as a certified professional, to work with you to develop this specifically for YOU is an arrogant asshole.

Personally, I believe in Organic farming. I believe that Organic farming was the way it always was and the way in should be. I believe that organic farmers shouldn’t have to pay the government to label their food “organic” because that was the original way. Why can’t the now conventional farming practices have to pay to have a label on their products that reads “pesticide practices, hormone enhanced or chemical shit-storm”. I mean really, these “new” methods haven’t proved anything long enough to replace the way mankind has always done something. Sure there have been advances in farming practices like planting Marigolds next to crops because they deter rodents, saving seeds from only the most beautiful of plants for next season. That is NOT the same as splicing the DNA of a plant and changing it. Please don’t even try to argue otherwise because I love a debate.

Conventional farming practices have driven us away from tried and true practices that have worked for generations. Instead of tilling the land and rotating in organic fertilizer (manure) we have gone to sprays and pellet fertilizer to boost the upcoming yield of the crop. These fertilizers will work for a little while (seasons) by providing commonly used nutrients from plants (nitrogen, phosphorus, potassium and some sulfur). However, following multiple seasons growing the same foods on the same land the nutrient rich soil begins to become depleted of other vital nutrients that we once provided from organic fertilizers. This begins to provide foods that are no longer nutrient dense . They may be treated post picking to have a more vibrant color, stronger appeal to us by looking good according to the standards we have been “fed” through advertising we constantly see but are lacking a great deal to us as living beings.

So I amgoing to bring this blog back to the title. You’re fat because you’re starving.

The conventional foods in which I am describing above are nutrient lacking NOT calorically lacking. When you eat foods that just “don’t have it” your bodycould give s sh*t that you just ate a 650 calorie dinner. It is going to sendsignals to your brain that you’re hungry and you want _____ because you needit! Not because you need more food it’s because you need the right nutrients. I’msaying that your body isn’t satisfied because you haven’t actually fed yourbeautiful complex machine on a cellular level. You’re fat because your body isstarving! You are without the appropriate nutritional needs and your body willforce you to eat large quantities of food in order to quench this need and winthe battle of “will”. You tell yourself you can’t have more food because youare only thinking that you ate an ample 650 calories. You ask yourself “howcould I still be hungry”? Instead of asking yourself “what am I missing?” Thisis not something you can supplement either. Nature did it best so please don’tthink you can just take a multi-vitamin to offset your bad food choices. Ourbodies like to absorb certain vitamins and nutrients together because that’show it learned to do it following 1000’s of years of evolution. Taking a mutionly provides you with super expensive urine and a continued false confidenceabout your entire diet and weight gain.

“Is it just a coincidence that the portion of our income spent on foods has declined, spending on health care has soared? In 1960 Americans spent 17.5 percent oftheir income on food and 5.2 percent of the national income on health care.Since then, those numbers have flipped: spending on food has fallen to 9.9percent, while spending on health care has climbed to 16 percent of thenational income. I have to think that by spending a little more on healthierfood we could reduce the amount we spend on health care.”

A few things to ponder from a source I highly respect:

“Is it justa coincidence that the portion of our income spent on foods has declined,spending on health care has soared? In 1960 Americans spent 17.5 percent oftheir income on food and 5.2 percent of the national income on health care.Since then, those numbers have flipped: spending on food has fallen to 9.9percent, while spending on health care has climbed to 16 percent of thenational income. I have to think that by spending a little more on healthierfood we could reduce the amount we spend on health care.”

“Cheap foodis an illusion. There is no such thing as cheap food.
The real cost of the foodis paid somewhere. And if isn’t paid at the cash register,
it’s charged to theenvironment or to the public purse in the form of subsidies.
And it’s chargedto your health.”

As anathlete and as a coach I am somewhere in the middle of these two schools ofthought. I am a scientist and believe in facts and causation. I am also arealist and believe that you can’t ignore trends and that money is really whatvotes and produces laws and subsidies. I don’t believe for a single goddamnnanosecond government is looking out for our actual health in both theimmediate or long term. If we continue to ignore the facts right in front ofour face we are going to continue to see the rapid demise of the greatestspecies on planet Earth. We may wipe ourselves out because our intelligence hasturn into blind ignorance.

So I guessthis blog ended up being about a few points and I couldn’t allow myself to keepwriting about any one particular tangent. I always welcome feedback and wouldbe happy to dive deeper anywhere. I am passionate about health and all of thefacets that influence it. It is in the very fabric of the business itself. Truewellness is a continuum. You can’t ignore nutrition, mobility, strength endurance, and mental health, none of it. Each plays an enormous and equal part.

The fourquotes I provided were all from an author I profoundly respect, Michael Pollen. I leave you with one more:

“The way weeat represents our most profound engagement with
the natural world. Daily, oureating turns nature into culture,
transforming the body of the world into ourbodies and minds.”

An Efficient Swing is Just The Thing at the Titleist Performance Institute

Mon, 06 Nov 2017 21:38:00 GMT

Exercising While Injured

Tue, 24 Oct 2017 20:00:00 GMT

This was a topic that I came up with and wanted to talk about a while ago. I'm now reminded of it because of a few people that I work with have had some minor issues lately, a few other people in the CPC community have had issues, oh yeah and Geoff may very well have broken something in his hand this week. So needless to say I thought this would be a good time to quickly address this topic.

Seems pretty straight forward and almost to simple or obvious, but you'd be surprised. The following points are what you have to think about and take into consideration when returning to or continuing exercise.

Moral of the story and what I want everyone to take away from this is that you need to be very aware of what you have going on and you need to be careful/smart about what you are doing. If you have multiple "health care providers" (Physical Therapist, Massage Therapist, Personal Trainer, etc) you need to know what they are doing, what they are prescribing, and most importantly share the information about the injury with all of them. You can definitely train and still be active while injured, but it must be handled and planned appropriately or you'll suffer the consequences.

Stay Healthy!

Mike

Kona Bound: Race Week

Thu, 05 Oct 2017 06:28:00 GMT

This week's blog is a throwback to three years ago as I was gearing up for my first IRONMAN at the IRONMAN World Championships in Hawaii. I thought this would serve as nice reminder of how much can change in 3 years and how much things can stay the same. Stay tuned next week's blog as I send you a few last minute thoughts leading into my second IRONMAN World Championships. Aloha!

This is my last blog post before the biggest race of my life. I’ve spent 19 weeks and change training for this one race. Every workout, meal, nap, bedtime, wake up call, time spent with friends had a purpose; getting me to Kona.

Tuesday morning I hop on a plane (several to be exact but you get the point) to take the long trip to the Ironman World Championships. Saturday I will embark on the most challenging race of my life and Sunday, I rest.

Oh, how I wish it were going to be that easy.

Regardless, of what Madame Pele, the Hawaiian Goddess of Volcanoes decides to throw at me and the rest of the competitors I know it will be one of the most amazing and grueling days of my life. It is my goal to enjoy every minute.

I’ve spent the last few days thinking about what I wanted to write for my last blog. I have many thoughts swirling through my head but I keep going back to a few moments that shaped my future and kept me moving forward. The moment I learned I qualified for Kona and dropping to my knees half crying and laughing. The long lonely rides I had to talk myself through. The weekend I got to spend with my college roommates and their kids and how they cheered for me as I ran by the house. The 70.3 World Championships and feeling like I had finally trained myself to a place were holding back (just a little bit) allowed me to still hold my own with the best in the world.

I’m ready. There’s nothing left to do but race.

I’ve trained long and hard. Hot and humid weather was like a training partner I couldn’t get rid of, but grateful I had.

I’ve leaned on my friends and family to get me through the hardest days and weeks of my training and have been reminded daily just how lucky I am to have these people in my life.

I’ve learned that racing with the best in the world doesn’t mean you race them it means you MUST race within yourself.

To everyone that has taken time out of their days to read my blogs I hope you’ve been entertained, inspired, and have a better appreciation for what it takes to train for an Ironman. To the few that I train, thank you for your patience with my constant eating, compression sock wearing, and racing from a workout. I hate to break it to you, this will probably never change. To everyone that donated to my gofundme.com fundraising website I can’t thank you enough. You allowed me to pay for my stay in Mont Tremblant and airfare to Hawaii! A huge relief to me.

The biggest race of my life is only a few days away and I can’t wait to toe the line. If you’re interested in tracking me throughout the race follow the link below, punch in my bib number, and go about the rest of your day. It’s going to be long race just make sure you hit the refresh button every once in awhile.

SK
Bib #1707
7am swim start (That’s Kona time. You’ll be 6 hours ahead!)

The Top Eight Most Ridiculous Pieces of Exercise Equipment

Tue, 19 Sep 2017 23:24:00 GMT

It’s true… don’t always believe what you read or see on TV or in a fitness magazine. Companies will create some of the most ridiculous things and will spill lies just to get your money. As fitness professionals, it’s almost comical to us of some of the things that are out there and that “GUARANTEE” results in just 30 DAYS! After reading this and seeing some of the things that are out there, you might start to feel that much more grateful that you ended up here at CPC rather than spilling your money on pretty embarrassing products trying to get those results. Hope you enjoy the laugh!

1. SKETCHERS SHAPE UPS

This shoe was THE thing that you needed to get in shape… I remember seeing everyone in them when I was younger, and advertised everywhere! These hunky chunky shoes were supposed to increase your caloric burn, improve posture, and give you a nice big booty for just $80! Kim Kardashian was the one who even showed them off on TV, so they MUST work! Mmmm… not so much. To me, it looks like a nice way to sprain an ankle, get plantar fasciitis, and gain a few inches in height.

2. AB LOUNGE

I swear that everyone and their mother had this thing in their living room. It was the “ULTIMATE ABDOMINAL MACHINE” claiming to get you those six pack abs you’ve always wanted! You could watch TV while you were getting your six pack abs on, or even take it to the beach! Let me just ask you as question…. Did you ever really see anyone get those 6 pack abs that ever had one of these? I know I didn’t. Looks like a bulge disk waiting to happen for me!

3. THE THIGH MASTER!

This was the easy, portable, inexpensive piece of equipment to tone those inner thigh muscles and get those sexy hips you always wanted! All you had to do was just sit and squeeze those thighs! Ya… I don’t think anyone ever ended up looking like Suzanne Somers. Maybe this might only be beneficial if you want to the break the world record for the number of watermelons broken between your legs in a minute. But even then… just no, Suzanne Somers…. Just…. No. Stop.

4. BODY BY JAKE

There are MULTIPLE pieces of equipment here that Jake created. I remember my parents even had Body by Jake in our living room growing up. Jake’s infomercial shows all these ripped models using these pieces of equipment stating it’s fun, easy, and comfortable! Want to know what it was used for? To hang clothes on. Thanks Jake.

5. VIBRO-BELT

This belt was for abdominal stimulation that gives off heat and vibration for ultimate abdominal contraction! All you must do is just sit on the couch and get yourself tickled to death. Then before you know it, you’ll have toned abs!

6. 6 SECOND ABS

I remember seeing this everywhere! “Get that perfect stomach and lose a pant size in only seven days!”. Just place the machine on your lap, hold the top handle bars and crunch away. I heard it definitely doesn’t do what it says, but it holds the record for breaking the fastest out of any other fitness product.

7. THE ABDUCTOR/ADDUCTOR MACHINE

You still see this in gyms today, which is mind blowing to me. This machine may be the most useless piece of equipment. It is a machine that is targeted towards women to get their thighs toned and stronger glutes. I could go into the ins and outs of why it’s awful for you, but just trust me when I say to just stick with deadlifts and squats… it will also save you from awkward moments when your legs are spread eagle in this machine and then you make eye contact with someone. No thank you.

8. LAST BUT NOT LEAST… THE SHAKE WEIGHT

Do I really have to elaborate on this one? I’m just going to keep my mouth shut. Tiffany Cooper from San Diego… You do what you need to do, girl.

Fall is Coming

Fri, 08 Sep 2017 19:33:00 GMT

Fall is coming whether some of us are going to accept it or not. As for me, I know as the season’s change, so do my eating habits. Summer, for me, tends to be light, colorful, and refreshing – as are the foods. Fall into winter tends to lean more towards warmth and comfort. Now, this doesn’t always mean for the worse. The change itself can set a new tone and bring great changes. Grocery stores, convenient stores, malls - they have all caught on to this trend as well. They do a phenomenal job of targeting us to buy just about anything by posting the mouth-watering food on purpose. Self-discipline is one thing, as is your Grandma’s delicious apple pie. Those can both be decisions and limits your put on yourself. But at the end of the day, let’s face it - it’s HARD to say no all of the time. I decided to take some time to suggest a few different alternatives, or remedies, to take advantage of as the seasons change.

Change of seasons = Change of Immune System

Allergies, bacteria, pets, kids, coworkers, you name it. Rather than immediately reaching into your medicine cabinet, maybe try a clean and all natural way to assist you to flush out those unwanted germs!

Add as much turmeric as you would like. Stir to dissolve the honey, taste, and add more honey or lemon juice if you like.

For the extra seasonal touch if desired: 1 Shot of Honey Whiskey

One big bowl of pure happiness

Soup! I am just going to skip over any explanation because you’re either a soup fan or not. There are so many ways to alter and explore with soup that I could list them all day. This is just to remind you of how nutrient dense and filing they can be or to push you to step out of your comfort zone and try some.

The Youth of the Nation

Tue, 05 Sep 2017 21:25:00 GMT

One of the biggest health threats facing society today is obesity. Scary as that is, childhood obesity has also been on the rise, which is even scarier. Not only are today’s adults getting bigger and less healthy, so isn’t our future generations. That’s not good. How do we change it? I have a couple ideas.

There are a lot of reasons why this has become a problem in the first place. Whether it’s political, societal, socioeconomics, or whatever, I don’t really want to get into all of that right now. My biggest theory is simple: it’s the gross lack of physical activity of kids today. Plain and simple, kids everywhere do not move and play as much as they once did in past generations. I’m not THAT old, but my brother and I used to be outside all the time. Skinned knees, skinned elbows, bumps, bruises, scrapes, bee stings, bug bites, eating dirt, black eyes were plentiful and a regular occurrence. Now we live in a time where people are afraid of their kids getting hurt, which puts some limits on the child. The best way for a kid to grow, cultivate a sense of self, develop creativity, and, for lack of a better term, “toughen up”, is to be active, be outside, play, explore, get dirty…and frankly be a KID. Instead, they sit at school all day, often times in front of a computer screen, and get limited time to move and be active due to scheduling constraints or the removal of certain programs/classes like gym and phys. ed. Often times, this can happen at home as well. TV’s, video games, iPad’s, iPhone’s, iThis, iThat are accessible. All this crap that’s turning kids into little zombies sitting on their asses with their faces buried into some sort of electronic device, and probably snacking on something while they do it, is making them pack on the pounds.

Children are sponges that absorb everything, even, and maybe especially, the bad things we do or say. If you have bad habits, don’t exercise, eat crappy food, etc. then so will they. You are setting both yourself and your children up to fail and fall into a lifetime of health issues. Conversely, if you have positive lifestyle habits, they will pick up on that too. Take a second to think about some of your habits. Could you make some adjustments? Remember, it’s not just for your well-being.

I know this may seem like I’m up on a soap box telling people how to raise their kids. That’s not my intent; my intent is to bring to light something that is a big problem and becoming a bigger problem. The health of our nation/world is deteriorating. People are becoming less healthy and relying more and more on drugs, medications, and surgeries to cure what was ultimately a lifestyle choice. I think a good start in correcting part of the problem is starting at home and getting our kids into good habits that last a lifetime. I’m not bashing anyone as a parent, you can raise your kids how you want, but use this as a friendly reminder to check up on some of YOUR habits. I get it, we all get busy and we get a little too relaxed with certain things or into certain routines, especially ones that don’t seem that detrimental, but ultimately can be. I’m hoping this just serves as a little reminder to stay active and foster a lifetime of wellness for your whole family. Get out and move, play, be active!

Here are a few things to think about while trying to make those moves to a more active lifestyle, especially with kids in mind.

Get out there and skin a knee or two.

IRONMAN Mont Tremblant

Tue, 29 Aug 2017 22:07:00 GMT

This weekend at IRONMAN Mont Tremblant marked the culmination of a journey that I personally and professionally had the privilege to be a part of. Two amazing guys, Bill Lodi and Russ Lepage, provided me the opportunity to coach them through their IRONMAN journey. Taking 2 very different individuals and training them for the same race presents unique challenges. I had to consider their own goals and personal obligations, training experience, and quirks. Yes, quirks, because endurance athletes are full of them. Challenging still, was that I was training for the same race with my own set of goals, obligations, and quirks. The similarity that ran through each of us was our determination and that of our support team to go “All In”.

No one takes on an IRONMAN alone. The support from friends and family is pivotal in making it across the finish line. You may be the one doing the work and putting one foot in front of the other, but the without your crew literally, and figuratively, behind you, the journey isn’t as sweet. For my clients Bill Lodi and Russ Lepage their journeys were uniquely their own but equally as impressive. Let me tell you why.

As a coach, I had to acknowledge his fears and anxiety with a balanced training plan that allowed him room to be human and go with what “felt” right. Bill learned to lean on his support crew more than ever when moments were dark and when the “All In” approach seemed to drift. He allowed them to bring him back. As his coach and friend, I was so proud to be able to help him through a challenging and lengthy journey. Watching him cross his finish line and hearing “William Lodi, You Are An IRONMAN!” brought me to tears. You did it Bill and I am so proud and honored have been a part of your journey. (To read more on Bill’s story in his own words follow this link. https://lodicut.blogspot.com/2017/08/immt-2017-william-lodiyou-are-ironman.html )

Training was a priority, but only after his wife and kids were taken care of. Early morning trainer rides. Late night long runs. He got it in. And, if he wasn’t able to, we found a way to get the most critical work done. The milestones that Russ was able to meet throughout his journey were finish lines in and of themselves. With a support crew of 13 strong, Russ made it to the finish line hearing “Russ Lepage, YOU ARE AN IRONMAN!” for the third time. His family was beaming and so was I.

Starting an endurance coaching business as an IRONMAN Certified Coach with only 1 IRONMAN under my belt meant I needed this race more than ever. The mental journey had begun. The physical journey wouldn’t start until winter.

There were countless miles of cold long runs. Hours and hours spent in the darkened corner at CPC on the Kickr going nowhere but in my head, getting closer and closer to achieving a goal I so desperately wanted to make happen. Oh and the swimming. My least favorite of the three somehow became a welcomed change of environment from the cold dreariness that the winter and late spring months seemed to hold onto. These were the most pivotal months for me as an athlete, as a coach, and as someone who was finally launching their own brand.

I truly mean it when I say no one takes on an IRONMAN alone. My journey to IMMT was far different than that of my last IRONMAN. Three years removed and life is very different. I would not have been able to successfully cross the finish line without my crew, and because this is my part of the blog, I’ll call them my Cowbell Crew. Dorky as it may sound, my Cowbell Crew is my inner circle. They know what makes me tick. They nudge me forward when I’m afraid to take another step. They literally ring a damn cowbell and send me SNL More Cowbells .gifs when I’m stuck on the kickr for hours in July because of rain. My inner circle has grown since my last IRONMAN with trusted friends and people that mean the world to me. Just as Bill and Russ had their support crew getting them through the dark days, I had mine. Every IRONMAN...or WOMAN does. It is what gets us to the finish line. It’s what makes the every stroke, pedal, and step worth it.

What I never imagined happening was clearing my previous time of 11:23 in 2014 with a crushing 10:38 finish to win my age group and find myself Kona Bound. Pain, elation, relief...basically all the feels...coursed through me. I’d done what I had set out so long ago to do. As I continue to write the reality of what happened has started to sink in. This part of the journey maybe over but there is an even bigger one ahead.

I am beyond grateful for all of the support and congratulations I received over the last 7 days and months. The banner and dry erase board brought me to tears. Thank you doesn’t seem like enough, but it’s all I have and it is heartfelt. Before concluding, there are several more Thank you’s that are necessary are in order.

My client, Frank Stellato, and his company Charter Oak Financial, came forward this year and asked if they could sponsor me. I was floored and honored that they would want to have me represent them. After a brief conversation learning about their platform and that they believe “There’s More Than One Way To The Top!” I knew this was meant to be. Their sponsorship helped cover costly race entry fees, hotel stays, and car rentals. I am beyond grateful for your sponsorship and hope I was able to represent the brand proud.

To the gang at Family Bike who made sure my two wheeled racing machine was always properly tuned and ready to roll for each long training ride and race - Thank you! To, Ray Plouffe, the owner of Family Bike, you are an amazing friend that has provided me more support than I feel deserving of. And not to exclude anyone, a big shout out goes to store manager and lead mechanic, Anthony Disabito, for being so patient and treating all of the quirky 18 Maple triathletes with exceptional service.

To the amazing and exceptional women of SWEAT Power Yoga, Krystal Say & Shannon Rolston. You believed in me and my mission with 18 Maple Endurance Training enough to join forces and share the practice of Power Yoga with endurance athletes. Krystal, we started my IRONMAN journey together three years ago and to see how both of our lives have changed in that time is beyond inspiring. The belief that both of you have in your students and the power you give each of them, including myself to be “UNAPOLOGETICALLY YOU” is priceless. Every practice with you makes me a stronger, more confident, and more rooted woman. Thank you for being such incredible role models.

Besides my parents, I’m not sure there was anyone more proud of what I accomplished last Sunday than Geoff Sullivan, a friend, a lover of sports, and my boss. Geoff, you are the the one that made 18 Maple Endurance Training become “a thing.” You provided me with the creative push, the financial backing, and the kick in the ass when I was trying to be perfect instead of just good. You, CPC, and all of my incredibly talented co-workers changed my life three years ago when all seemed so uncertain. I will forever be indebted to you for taking a chance on me.

Rule Yourself

Wed, 16 Aug 2017 20:20:00 GMT

“It’s what you do inthe dark, that puts you in the light”

Under Armor debuted this campaign in March of 2016 and the moment I saw it I got goose bumps. I immediately searched it on YouTube so I could watch it again. I saved the link and revisit it often. I draw a tremendous amount of inspiration from this, it fires me right the phuck up! I have shared it with many different people when I feel the timing is correct. When they are at a low moment or contemplating If it’s gonna pay off or doubting if it is worth it. Great moments are a sum of all smaller efforts. It’s about going after the something you want and genuinely making it happen. It comes back to the CPC mantra: “Don’t talk about it. Be about it.”

I have been in the industry for 20 years. It’s my passion. Constantly learning, and falling, and getting back up, and never quitting to become one of the best. Not for notoriety, but because I want to offer my clients the best of what is out there and make the biggest impact on their lives. Do I think I’m the best? No. I don’t. And recognizing that keeps me humble, chasing it, and hungry. I do know I’m pretty goddamn good though. I have dedicated my to the betterment of myself in this field and surrounded myself with people I can learn from. Whether it is a colleague that teaches me new things, a friend astute in business practices, or someone who is wise and sees the world differently. That’s who I want around me and those are who I want to learn from. I still remember some of the wisest words spoken to me in my first managerial job; “Geoff, don’t be afraid to hire people better than you are”. I have relentlessly done just that. Every contributor at CPC has a niche, they are a piece of the pie and as a whole are what makes this concept so great. We don’t draw attention to everything we do to be different. We just put our heads down and grind.

“If you are not willing to learn, no one can help you.
If you are determined to learn, no one can stop you”

-Zig Ziglar

It is with a great deal of pride I announce that Continuum Performance Center’s EDGE program has extended our agreement with Western New England University as providers of Strength & Conditioning to all 19 of their Varsity Athletic Teams for the fourth year in a row. In addition to WNEU, we have recently been named the providers of Strength & Conditioning for American International College and all 25 of their Varsity athletic teams. Beyond the commitment we uphold to the subscribers we have within the walls of CPC, and the endurance athletes partnering with 18 Maple Endurance Training, we welcome the 1,100+ college athletes through EDGE.

I tip my hat and raise my glass to all those on my team that worked to make this to come to fruition. I am humbled and slightly emotional as all of this comes together, but hell, who gives a shit. We have titles to defend, championships to win, classes to teach, and miles to cover. You with me?

“Baby I’m a boss, I don’t know what they do
I don’t get dropped, I drop the label
World can’t hold me, too much ambition…
…I’m on to the next one”

-Jay Z

Do This At least Once This Year

Tue, 08 Aug 2017 20:27:00 GMT

Some of you may or may not know that I am going on a vacation in a couple weeks. This is not your typical vacation, though. I am going to Rangeley, Maine for a week, by myself. When I tell people that, they instantly say, “ALONE?! BY YOURSELF?! LIKE NO ONE?!” Yes. Why? There are a lot of reasons and things I am going to accomplish by doing this, which I am going to explain. Maybe it could give you an idea, as well.

Why Maine? That’s 6 hours away.

A year ago, I went and visited my father who was vacationing in Rangeley for a week. He was renting a home that was on the most beautiful lake in the most peaceful location. I could only stay for the weekend, but I was so at peace. No noise or cell service, just the lake and the mountains in the middle of nowhere. I told myself that next year (which is this year), I am going to come back and really take advantage of this whole experience.

Why am I going alone?

My mental and physical health. Instead of trying to explain why I am doing this, I am going to list all the things I want to accomplish there and that will explain my why.

1. Learn That It Is OKAY To Be ALONE

This is numero uno for me. I need to remember that it is okay to be alone. Again, not trying to get super personal, but I think this comes down to relationships. Relationships play a huge role in our lives and we tend to become dependent on other people or wanting to feel validated from others. It’s my goal to remember how young I am, to let go of the heart breaks, delete all my dating apps, and just be okay with knowing that I can hang out with myself from time to time. I’m okay with who I am and I don’t need someone else to tell me that. With time, everything will fall into place.

2. Clearing My Mind

 This is so broad and I could go on forever on what I need to clear out of my head, but I’m not going to try to get too personal in this blog. Basically, there is so much chatter and chaos in our lives. I will admit that I am addicted to my phone, whether it’s checking it or constantly trying to think of what I need to do next on my schedule. In Rangeley, there is no cell phone service. Sure, I will probably have wifi instead, but I’m going to make it a rule to limit myself to only an hour a day on my phone. This will allow myself to appreciate where I am and take it in through my physical eyes rather than taking pictures of it through my phone and wanting to post it for everyone to see. Also, I want to clear my mind from things such as money, traffic, work, etc. I’m not necessarily trying to block those things from my mind, because it’s difficult when it’s a stressor, but instead of worrying about it, I will have the time to think about things that I can control. I’ll also be able to think about how to make these things less stressful for me when I come back. We tend to go on vacations with friends or family and when we try to “destress” we often try to do it by complaining and we don’t really try to fix it within ourselves. This is huge for me.

3. Establishing My Priorities

 I think it’s crucial to assess what’s important to us in life. The best way to know is to simply be away from it and realize what’s most important. Once we see what it is, what are we going to do about it? For example, I love riding my motorcycle; it’s important to me. But, this summer, I maybe rode it only 3 or 4 times. Learning why it’s important to me will help ensure that when I come back, I am going to make it a personal priority. When I am there, I am going to make a list on what’s important to me and how I am going to make it a priority to make sure I can live more happily.

4. Strengthen Relationships 

Ever hear that distance makes the heart grow fonder? It can be true. When we get caught up in stress, we often can take it out on others or we just simply aren’t ourselves. Getting away and being alone from everyone can hit a refresh button so we can be the best version of ourselves. Not only am I planning on strengthening my relationships with others, but this getaway will be strengthening the relationship that I have with myself. When we have the time to understand and value ourselves, we are better able to understand and value others.

5. Taking Care of Myself Physically

These past couple months, I’ll admit that I have not been properly taking care of myself. I am not eating enough, especially when it comes to nutrient dense food. I’ve also found that I am not getting enough sleep, not working out my body as well as I know how to, and I’ve been beating myself up mentally. This week off will be used to get my ducks in a row. I am going to bring nothing but nutritious food and properly plan out my meals. I want to catch up on sleep and get my sleep schedule back on track. I will find a trail and run it every day and I’m planning on going out on the kayak daily to just coast. Maybe I’ll read a book that’s doesn’t have to do with strength and conditioning. All of this will make me feel good about myself.

Being alone and being lonely are two different things. Being alone is something we do to fuel our soul and energize our life. Being lonely is living a life that disconnects ourselves from others. I know it’s going to be odd at first, and that’s okay. It’s an ‘observe and process’ type situation that will gain perspective and valuable information.

I challenge you to do this, or something like it, at least once this year. It doesn’t have to be a week, maybe you can do just a weekend, or even a day. Just slow down! You will thank yourself in the long run.

Calling All Seniors

Thu, 27 Jul 2017 22:32:00 GMT

When we think about exercise and strength, our mind does not automatically think of a 65 or even 80 year old banging out hang cleans. However, that does not mean that some type of exercise should not be a part of their priorities. Staying active all throughout your life can go a long way, so I am taking this time to bring awareness to the amazing opportunity we have created for ANY local seniors. We offer a TRX Fusion class at the Ludlow Senior Center twice a week and the best part is that you don’t need to be a Ludlow resident! Now, I know some of you may not be interested and might not even finish reading this, but pay it forward and reconsider. Run through in your mind who might benefit - family member, neighbor, friend, etc. This just might be the change they need!

Why incorporate this class? Great question. These four reasons:

Simply put - those four foundations are extremely beneficial in every individual's life, no matter what age. This does not have to be a prescription; it can lead to PREVENTION. Think about what would happen if you did not add any strength or balance into your schedule. When your grandchildren visit or you want to take a trip that requires a lot of walking, will you be ready? How about just every day chores? Being able to reach to the top shelf to grab a bowl, moving laundry, keeping balance up stairs, playing with your pet. These things matter and they can disappear overtime without us even realizing. Something as easy as getting up and down from the floor can become not so simple. Even though seniors are classified as 65 and older, we all know that there are a wide range in this category. Whether it be a chronic injury or lack of movement, this class gives an opportunity for each individual to progress at THEIR rate. An exercise may be prescribed and you can look around the room seeing it performed three different ways. That is the beauty of progression and regression.

The most common response I get when I tell someone they should join us, is, “Oh no, I wouldn’t be able to do that!” But 9/10 times they can! It is nothing to be intimidated by, rather be empowered by having tools to keep you on your feet so you can move better and longer.

Within each of those categories, there are endless opportunities to explore different styles and types of exercises. Depending on how each individual progresses determines their capability of certain movements as well as the level of difficulty they reach in a certain amount of time. The class creates a sense of community and safety knowing you are able to accomplish daily tasks with that much more confidence. Why wouldn’t you want to feel like a rockstar?!

For more details contact Amber at at@continuumperformancecenter.com

BE ABOUT IT!

What's In A Name?

Fri, 21 Jul 2017 00:50:00 GMT

Since launching 18 Maple Endurance Training in February of this year, I've received numerous inquiries as to why I chose the name 18 Maple. Just this past weekend, while out in a training ride with the new tri kit, I was asked by fellow riders and perfect strangers why 18 Maple?

My first, and easiest, answer is always that it is the actual physical address of where we are located. As a sister brand of Continuum Performance Center, it just made sense and was a way to affiliate the brands.

A solid brand is represented not just through its name but through its look. I was lucky enough to work with an incredible local graphic designer, Scott Gordon-Decoteau (also an avid cyclist), who was able to capture exactly how I wanted the brand to be showcased. The maple leaf was a must.

Having strong roots with family and friends supporting your aspirations make the many miles and long hours worth it.

Ironically enough, I was out on a training ride in a tiny little town on the east side of the Quabbin Resevoir this past weekend in the new 18 Maple Tri Kit. A stranger asked me what 18 Maple was and why the maple leaf. Before I could answer, he told me he makes maple syrup in town and loved the maple leaf. I was dumbfounded by how a perfect stranger, knowing nothing about the brand, could see right through the tri bike, pink and blue kit, wavy lines, a crazy lady riding in the middle of nowhere and see the true meaning behind 18 Maple Endurance Training.

18 Maple Endurance Training isn't just a name I pulled off of a mailing label. 18 Maple is a tribute to my roots and to those who have had my back from the beginning. There may come a day when our physical address is no longer 18 Maple Court and that's okay because we’ll continue to honor our history.

Get in a Quickie

Mon, 10 Jul 2017 20:07:00 GMT

Workout that is!! It’s that time of year again when our schedules are a mess. We’re traveling, on vacation, and bouncing from place to place. "How are your workouts going?” “Not good I’m so busy, I’ve been traveling, the kids this the kids that, I just can’t find the time…” “BLAH BLAH BLAH, everyone is busy, everyone has shit going on, make the time get it in, no excuses!!” To put it bluntly.

For those of you that don’t have the time, I’ve put together a few of my favorite ways to get a quick workout in when time is crunched. Remember, do what you can. Something is better than nothing and it's good to just move.

If you have your own suspension trainer or rip trainer, that's great! You’ll be that much further ahead of the game (as long as you remember to pack it for your vacation) and there is so much more you can add to a quick workout. If you don't own one, no sweat. You can still get a great workout in. Below is a short list of exercises you can pretty much do anywhere, followed by 3 “templates” for workouts that will take 20-30 minutes to complete. It's all plug and play, so add what you want into the template and you've got yourself a workout.

Lastly, don't be afraid to use a jump rope. It’s a great exercise and so easy to pack and transport. Don't forget to utilize hotel gyms. A lot of times they don’t have much but you can do a lot with a couple of dumbbells. Be creative!

So there ya go! Have fun! No excuses!

Be Inspired by Them. Motivated for YOU.

Thu, 06 Jul 2017 22:17:00 GMT

We all do it. We have those individuals, or find ourselves in situations, in which we are enamored by someone else. Whether it is their physique, performance, and/or accomplishments - it happens. I myself am guilty of this behavior on a regular basis. I'm a list maker - Type A. Still I feel myself getting wrapped up in the latest of things that I read or see: I want to win the CrossFit Games because I just watched it on ESPN 2, or I want to run a 3:40 marathon because he or she did, or I want to vacation in the Caribbean. Have you seen my skin?! I look like the underbelly of a deep water fish. The Caribbean Sullivan?? But really... is that what I want? Is that what YOU want?

I myself am a slender build and it's difficult for me to put on weight... Ok, now you know I'm bullshitting. I'm quite the opposite. I'm built like wrecking ball with a big ass and legs that make it difficult to buy pants. I work with a number of colleagues, whom I respect immensely, that have very lean builds and body types, muscular arms, and shredded abs. I find myself pushing towards THAT instead of embracing the fact that I might not have a 6-pack but I can squat a house. I find myself caught off guard by these thoughts and obsessing over physical aspects that were never important to me and I never wanted to accomplish in the first place. Why?

Don't get me wrong, I think that having this kind of stimuli in our lives is very important for consistent personal growth. Complacency can be the death of us all! Whether it applies to your health, profession, or relationships, complacency is the beginning of the end. So I welcome these stressors. I welcome these in my life and these situations that cause me to push to be the best ME. I to need to remind myself constantly of that final point. Be the best ME!

We all fall victim to being caught up in what is popular or trending. I see so many of us waste time & energy, getting stressed and becoming distracted by someone else's accomplishments and/or their "highlight reel ". To borrow a quote from Will Smith: "Too many people spend money they didn't earn, to buy things they don't want, to impress people they don't like". We see another person "happy" and we covet their life becoming jealous rather than inspired. Let's cut the shit. Seriously.

Ask yourself: what is important and motivating to YOU? Set some goals around what YOU want and allow yourself to be happy for others when they get what THEY want. Be inspired, not intimidated. It's amazing to let go.

~ Sully

Our Take Aways from the Perform Better’s Functional Training Summit in Rhode Island

Thu, 29 Jun 2017 18:48:00 GMT

This past weekend the team from CPC traveled to the Perform Better’s Functional Training Summit in Rhode Island. Here are our summaries about what we experienced and positive messages we brought back to share.

The Balanced Athlete Through Your Feet

Wed, 21 Jun 2017 00:15:00 GMT

For those of you who do not know, I went to Colorado Springs last weekend for a Hockey Strength and Conditioning Clinic put on by the National Strength and Conditioning Association. The two-day clinic was extremely insightful as we were being educated by the best hockey strength coaches in the country. Even though this was a hockey specific clinic, I still learned a great deal of information to not only bring back for my athletes but for my clients and all of you!

There was one specific presentation that stood out the most to me. It was about a revolutionary injury prevention practice, presented by Johnny Gillespie from Balanced Athlete. This injury prevention practice was focused primarily on the lower extremities and can applied to any individual, especially those who have weak foot arches, plantar fasciitis (even extreme cases) or have knee/hip pain.

What Johnny really emphasized is that everything starts from the feet and travels up the kinetic chain, starting with the big toe. The human foot has 26 bones, 33 joints, and hundreds of muscles, tendons, and ligaments. There are three arches in the feet that are located on the inside, outside, and across the bottom of the foot. From there, you can really look at the human foot as a spring. When the foot hits the ground, the 33 joints expand and then they snap back up. Those arches wind up pulling force through the foot, into the leg, then the pelvic through and into the spine.

Now, with movements, the developmental stage is important and it starts when you are a baby. The movement patterns usually go in this order: you start on your back, you work your way onto your belly. Eventually you’re sitting cross legged, swaying, sitting with upright posture. Then you make your way to your knees, start to crawl, find furniture to pull yourself up, squat, sway finding balance and fall. Through time, this creates the perfect runner. As you were developing and growing, these movement patterns can sometimes get thrown off and put you into a position where you can get injured.

From knowing about the feet and the developmental stage, the primary cause of injuries include lack of spinal stability, unaddressed asymmetries, and nervous system disconnections. Reconnecting back to these fundamental movements will make you a more integrated, stronger, and flexible individual and athlete. After explaining this, we were taught on how to strengthen the foot, which I am going to give to you for you to add to your tool box!

Rest for a moment.

I personally have awful, awful feet. Johnny told me that I do not have flat feet but I have weak arches, which would explain the chronic knee pain that I have had. For years, my knee-tracking has been off and all I have been told to do was roll and stretch my hamstrings. When, honestly, the pain all stems from my weak arches. I’ve been trying these exercises, on top of rolling my feet on a PVC pipe, and it already made a difference.

We give our feet a beating every single day! Do them a favor and give it a try! Let me know how you like it or come find me if you have any questions!

Honky Tonkin’ Recovery

Tue, 13 Jun 2017 23:53:00 GMT

Are you overtraining or over trained? Are you having a hard time taking days off? Do you feel tired and sore all the time? Rest and try finding something fun to keep you occupied while you do.

This week may not be a blog on specifics in the strength and conditioning industry as much as it is a reminder for all of us to find balance for a healthy lifestyle. I am fresh off a weeklong trip of honky tonkin’ in Nashville for CMA fest, so this topic is at the forefront of my mind.

I know some of us, including myself, have a hard time not working out. But how often do we fall into the trap of overtraining, especially when we know we are going to go on vacation. We either work out more before we leave or find time during vacation to work out so we don’t miss a beat. This past week I didn’t once pick up a weight or go for a run. And for the most part, I ate like crap. I mean, it’s hard to resist one of the best places known for hot fried chicken. And do you know what it did for my mindset and my body? It reset me. When I woke up Sunday morning, my body felt rested. I was excited to get back on track with my eating and felt ready to begin my new workout program for the summer.

When we enjoy working out and training hard, we often forget the progressive toll it takes on our body over time. It becomes hard to tell ourselves to take time off and relax when we are so ingrained to push through it and do better. Over time, we start to make less progress and start to actually move backwards because of overtraining. It’s important to make sure you find time to rest and recover. If you are like me, and need to stay busy and preoccupied in order to actually take a rest day/week, find something fun to do that doesn’t include hard training.

So if your workouts have become sluggish or you are feeling tired and you struggle to take time off - find something fun to do. Find a way to get your mind off of working out and enjoy life while you recover. Next vacation, try to completely rest. Your body will thank you for it and you may even be stronger when you get back!

What's Next

Wed, 07 Jun 2017 01:52:00 GMT

I’ve been out of competition for a year now, so I took some time to reflect on how my lifestyle has changed since then. The one glaring realization that I found was that I haven’t made a “championship game” for myself. Sure, I’ve accomplished things that got me to where I am now, but I no longer have that end goal, that last game where you leave it all on the field. I have nothing in sight to truly work towards - no playoffs, no end of season. My schedule used to revolve around my studies and lacrosse. I now no longer have either. Now I spend my time on my profession, clients, continuing education, and balancing it all.

This has brought me to my next thought - seasons. Athletes, whether it’s collegiate or professional, all have a schedule. Preseason, in-season, post season, off-season. Four extremely specific structured times of the year. Each season comes with a very specific style of training, not to mention varying time commitments and mindsets. I knew (or at least figured out) exactly what I should be doing, how hard I should be doing it, and when I should be “resting.” There is no guideline once those seasons stop. After speaking to some of my friends and teammates, I began to hear a common statement - without a schedule in their face, they feel lost. A lot of them mentioned they find it hard to motivate or create their own “seasons.” For so long they had to reconstruct their schedule to fit their athletic seasons. And yes, this was by choice.

When I hear people say they’re “in a slump,” I smile because I’ve said it too without even realizing what it really is. It’s just another expression for those who are refusing to do something about it. Be a badass and show up! It is up to you to determine your end goal and how you produce success and happiness in a well balanced lifestyle throughout the year. I came to realize it doesn’t matter where you are or what you’re doing, we choose to be busy.

We choose how we spend our day - every hour of it. Not just what we’re physically doing, but this includes how you spend time in your mind (your internal dialogue). All of it is in your control. So create the best schedule for yourself that you can. Wake up everyday asking yourself, what is next? How can you improve day to day, week to week, month to month. Create everyday battles that challenge you because life is about growth as well as failure. You need both to succeed and there is no way around it.

Find what drives you and create it. Every. Single. Day. Your season starts now, so what will it be?

Life of An Endurance Athlete - Is it Worth it?

Tue, 30 May 2017 19:58:00 GMT

Finding a balance between training, work, family, friends, and life’s obligations is a one of the most challenging aspects of being an endurance athlete. Making it all work is often times harder than the actual training. So why do it? Is it worth the struggle of getting up before the sun rises to get an early workout in and returning home, even with the longer days, when the sun has gone to bed? Is it worth the 5-6 hours of IRONMAN training on a Saturday being away from your family? Is it worth the time spent prepping food on a weekend, after putting out a big training effort hours before and all you want is a nap, knowing full well what you’ve prepped will only last to mid-week?

The answer can only truly be provided by the one choosing to invest their time in this crazy world of endurance training. In my opinion, and of course, I’m biased, the answer is yes. YES, it’s worth aspiring to run a marathon, finish an IRONMAN, or compete in your first 5k. It doesn’t matter the size and scope of the event. What matters is the feeling you get when you finish something you set out to do. You worked and trained and sacrificed for that one moment when a volunteer proudly looks you in the eyes and drapes a medal around your neck. Or, when Mike Reilly, the iconic IRONMAN finish line announcer, tells the cheering crowd that “You Are An IRONMAN!”

My goal when I launched 18 Maple Endurance Training in February of this year was to bring training to endurance athletes that is unique to their goals and lifestyle. Training everyone with a “one size fits all” approach can often times miss the mark when it comes to training adaptation, recovery, individual strengths and weaknesses, and goals set by each individual. Most importantly every athlete has a story. What makes them tick? Why are they choosing to invest in the rigors of training? What makes all of this worth it when the finish line is reached?

I had a conversation with a client when training didn’t seem to be going as well as they’d like it to be. I asked, “What’s your “WHY”? What is going to make all of this worth it?”. I wasn’t asking for an immediate response I was asking so they could spend time sorting through the reasons why taking on such a challenge was worth it. I mentioned that I didn’t think I could completely articulate my WHY. Reason being, it keeps changing. I feel I have so much to work for and prove and achieve. My WHY on one day could be, Because I CAN! On another far more meaningful day, it’s to bring 18 Maple Endurance Training to another level of recognition. Then there is the self imposed pressure of proving that my last IRONMAN wasn’t a fluke, which I know is completely ridiculous but there nonetheless.

Here’s my point, your WHY is what is going to get you to the finish line. Your WHY is what makes all of the training and sacrifice worth it. Being an endurance athlete is more than just crossing the finish line it’s about the journey. The journey often times becomes our WHY.

Play That Funky Music!

Tue, 16 May 2017 19:35:00 GMT

Last time I talked about grunting, and all the other noises you make in the gym, and how that may affect your workouts. I'm taking a similar approach this week and talking a little bit about how music can affect your workouts.

Sound systems have evolved over the last 6 years. At CPC, we started out with a multitude of different rigged and hot wired systems with a mish-mash of different speakers, receivers, and iPod/iPhone plug ins. It worked okay, and got us through, but when it didn't, it was pretty infuriating. Now that we have upgraded to the nice Sonos system, there are much fewer interruptions. We only have issues if our network is having issues. But does music really make a difference? Short answer, yes. It probably seems like a no brainer, but there are a few legitimate reasons why.

I've read a few articles about this topic and have found that first and foremost, music is very person specific. What I like and what gets me pumped up may not be the same for you or anyone else. Here are some of the more common affects music may have on a person while they exercise.

In case you were wondering about the Sam Hunt song, here's a link so you can check it out for yourself.

In closing, we here at CPC try to play a pretty good mix of music and I think we do a pretty good job. So get out there, crank the tunes, and break a sweat... maybe even throw a House Party!

Listen

Wed, 10 May 2017 19:00:00 GMT

Listening

You’ve heard it in the news, you read it books & articlesand of course, online. What is it to be a good listener? What does that looklike? Most importantly, what does that sound like?

Nothing, it sounds like nothing! I have a degree inKinesiology so I am not going to pretend to be a subject matter expert here. Ican really only write about my own experiences and how my path has molded myoutlook. I will often get a compliment from people that I have such a goodmemory. The truth is that I am an auditory leaner so, in my professional field, thataids me tremendously. I learn best from the things I have heard. But being anauditory leaner with great memory retention doesn’t mean you are going to be agood listener. Conversely, you can be a very good listener and not be anauditory leaner. To be a good listener is an art. It is something you need towork on and a skill you need to cultivate. And it starts with giving a shit.

Entering into a conversation, or any human interaction forthat matter, with confidence is critically important. A great number of peopleenter into a conversation with a need to prove something or defend their “case”for whatever reason. Why not Adopt the sales mantra, two ears and one mouth,use them in that ratio. See, people don’t enter into conversations with theintent to listen. They enter into conversations with the desire to be right.Treating a conversation as an opportunity to express THEIR point and thusreceive validation for their thoughts or maybe curving someone else’s. Stop it!Just be confident and comfortable with how YOU are and not force anything onothers. Respond when ASKED.

Everyone is in such a rush to be correct and be the smartone in the room that they lose sight of a very important fact. “Every singleperson you meet knows something that you don’t.” Yup, marinate on that for justa second. Ta da – that statement confirms you should STFU and learn fromothers. No single individual has walked the same path or encountered the samethings, therefore will have a unique outlook on life. You won’t know or discoverthat outlook for yourself, so unless you quite your mind and allow yourself tolisten to another’s path you won’t benefit and learn.

Who, what, where, when and why? The basics right? How manytimes can you actually answer these following a conversation with someone? AndI do mean specifics. Not that it was about the person’s mom but what was hername? Where does she live? What was the name of the Café they were in? Why isthis story being shared with you and what impact does she have on thisperson’s life? It has meaning; it’s on their mind and they're carrying it withthem, so obviously there is something there. Maybe not on the surface, but thereis something they needed to say. Maybe they need nothing from you and justhaving someone LISTEN will allow them to reach their own conclusion, clarity orsatisfaction.

But what if it isn’t verbal? There are many times that anindividuals' non-verbal communication is so loud it’s crazy! Most of us canfigure this one out when its anger because it is the most demonstrative / obvious.But what about sadness, loss, confusion or fear? How do those things manifestthemselves inside of someone? You won’t ever know unless you listen and payattention. If you’re not aware of what an individual normally exudes than youwill not be keen enough to hear these small nuances. So again, stop, listen,and don’t be in such a rush to hear your voice again or go on to somethingmindless. Stay with the meaningful.

Whether we realize it or not, one of the most basic things wecrave is to be a part of a tribe, to belong to something bigger. To have thosethat care about us and us of them. Please stop taking relationships, of anycapacity, for granted. People need you and you need them! The times when you’reneeded the most will rarely be asked for, so listen and be aware.

Listen. Be kind to each other and give a phuck.

It’s not always easy but you meant enough to them that theywanted to share with you. Embrace that.

Don’t Retire from Life

Wed, 03 May 2017 00:20:00 GMT

There’s a frequent statement that we hear almost every day, “I can’t wait to retire.” Sometimes, we even say it ourselves. I have been having frequent conversations about the topic lately and it’s interesting getting peoples’ perspective of it. Some say they feel that retirement is giving up your commitments to start doing the things you love again. Then, on the other side, they say that retirement is when you almost stop living… In other words, “a body in motion, stays in motion.”

When I was at the Arnold Classic, a woman asked Arnold Schwarzenegger what his ideal age to live to would be. Being 69 years old now, he was perplexed by the question. He thought about the question for the moment and finally said that he never thinks about when the end of his life will be. He said he believes that the end of your life begins when you retire. He went on to say that he will NEVER stop doing what he’s doing, because it’s what drives him towards something every day. It keeps him alive and it keeps him living, which I think being alive and living are completely two different things. I think we need to realize which one are we doing.

Now retirement, I’m not just talking about retiring from your job, but it could also be from stopping what you once loved doing. For example, I would always state that I “retired from boxing.” I used to be a boxer for 8 years and it was something that made me feel alive . I stopped for 4 years for work and school reasons, until this past year. It was brought to my attention that I wasn’t doing something for myself , something that made me feel alive. Boxing came back to my attention once I started teaching boxing classes. This past weekend, I went back to my old boxing gym with my old trainer and trained for 3 hours. Let me tell you, it was overwhelming thinking about going back; I was scared. During those three hours, it felt damn good to be back inside the place where you feel that “whole.” Don’t get me wrong, it was freakin’ hard and I have never sweat so much in my life. I wanted to throw up like 3 times. My entire body feels like I tore every muscle. I know I’m out of boxing shape, but these feelings are reminding me that I feel ALIVE. With time, I will be back to where I was 8 years ago, but all that matters is that I’m out of “retirement” and it was probably the best thing I could have ever done for myself.

Springtime Means Golf Time

Wed, 26 Apr 2017 00:47:00 GMT

Golf and spring seem to go hand in hand. Watching Sergio Garcia win the Masters in epic fashion makes anyone who watched want to get off the couch and play right away. Because the weather is finally getting nicer, and the Masters Tournament just happened a few weeks ago, I feel like it’s a great time to talk about golf.

Tiger Woods, in his prime, could generate club head speeds of 125 mph in less than one third of second. Jason Day can go from 0-120 mph in two tenths of a second. In comparison, that is three times faster than the acceleration of the fastest Top Fuel drag car. For Tiger, his wrists flex more than a major league pitcher throwing a curveball. And to top it off, it takes forces of fifteen times his bodyweight to decelerate his swing. That is more force on his knees than an NFL running back making a cut to change directions. Rory McElroy is 5’9” and weighs 160 lbs. and can drive a ball over 300 yards consistently. Why, you might ask? His hips! Rory generates a rotational hip velocity of 720 degrees per second. Even the average golfer generates speeds of 350 degrees per second. (1)

A golf swing puts a huge amount of stress on an athlete’s knees, back, wrists, elbows, and shoulders. According to the American Orthopedic Society for Sports Medicine, over a two year period, 40% of amateur golfers will suffer either a traumatic or overuse injury while golfing. (2)

As a Strength and Conditioning Coach there are a number of different exercises, tools, and techniques we can use to improve your golf game and prevent those nagging injuries from occurring. Strength training, flexibility, and mobility are effective ways to make it happen. For example: to prevent back injuries, it is important to work on hip, shoulder, and wrist mobility. Golf requires training your body in all three planes of motion (sagittal, frontal, and transverse). Meaning forward/backward, side to side, and rotational. We always talk about core strength and its importance in everyday life and athletics and it’s no different in golf. In fact, it is one of the most important aspects of improving your golf game!

One way we accomplish this is by using the TRX suspension trainer and the RIP trainer. They are excellent ways to train all three planes of motion and work on mobility. A rotational exercise, like a mid-strike on the RIP trainer, is an excellent way of training your core through rotation. A TRX suspension trainer exercise, like a hip hinge or t-spine rotational, can increase mobility in your hips and shoulders. Traditional strength training is also necessary. Increasing strength and power in your upper and lower body is important in golf, just like any other sport. However, there is a reason one of the best golfers in the world is 5’9” and weighs 160 lbs. and consistently hits the ball 300 yards.

A golf swing is one of the most physically demanding movements in all of sports, which is why Tiger Woods isn’t playing golf right now. Almost every major muscle is used during one singular movement lasting about a second. Make sure your body is prepared to handle every swing this season. If you do, you will be looking at an improved game and healthier body.

Still Don't Know What MCT Means?

Tue, 18 Apr 2017 21:42:00 GMT

This week, we want to bring up a topic that we’ve spoken about before. MCT, Myofascial Compression Techniques, is a tool used as a post-workout recovery tool or as a stand-alone mobility ®generation session. Our Trigger Point equipment help stretch and add mild to moderate pressure to the connective tissue surrounding working muscle.

Read more about MCT and the Trigger Point Equipment we use here .

A Warrior's Workout

Tue, 11 Apr 2017 18:55:00 GMT

Instead of writing my blog in response to this video and taking up even more of your time, I kindly ask that you take the time out of your day to watch the short clip.

To the individuals all over who dedicate their time, mind, and heart in ANY way to better the life of somebody else… thank you.

Thank you and God Bless David, all of our veterans, and those currently serving.

Saving Calories Throughout your Day Just Ain't a Thing

Tue, 04 Apr 2017 23:53:00 GMT

Many individuals have a pretty accurate idea of the total number of calories they require in a day. They feel if they're not eating more than this in a day, their weight will not flux because it’s all about calories in vs. calories out right? NO! Especially when these same individuals choose to hoard calories throughout the day so they can indulge in a “cheat meal” to end it all.

Total calories in a day are what I track for success – right?

People are always looking for information and feedback relating to their diet. They will ask me what I personally think of their relationship with food and what I think they should eliminate, restrict, increase, add, etc. The conversation is so broad with so many moving parts that it should really only be discussed with an RD. I will, however, shed some light on a topic that we, industry professionals, get all the time: “saving calories” for a particular time, event or moment.

The human body is a machine and it needs to be fed, “fueled,” with quality sourced whole foods. (I have a very strong opinion about quality sourced whole foods but that’s for a different blog.) Your body requires and deserves a steady supply of calories and nutrients to allow it to perform optimally throughout the day. When stating “perform,” I am not restricting that to athletic performance. I am referring to all tasks your body needs to execute in a day. Digestion, circulation, cognitive thought, cellular repair… we’re talking a LOT of stuff. There are plenty of individuals that have goals surrounding their weight and wanting to drop a few pounds. The process in which this can occur positively, without negative consequences, is so delicate.

You cannot outsmart your digestive and endocrine system. These systems and processes have been developing for thousands of years and evolved to where they are now. Only within the last 50+ years have people been faced with so much excess food. The fact that there is going to be more food in front of you than you NEED at any one time is absolutely insane to your cellular makeup. Insane! You thinking that you can save your calories throughout the day so that you may overindulge at night doesn’t jive with the human body at all. Really what you are doing is teaching your body to expect to fast throughout the day.

Okay. so you’ve put on a couple of extra pounds but you need to recognize your body is pumped about this as it thinks that now there’s a chance to survive famine. It does not want to give this extra weight up easily. It takes a gentle change and constant daily manipulation for positive results to occur. Reducing your daily caloric intake is critical in achieving your weight loss goal, but this needs to be a full commitment each and every day. Being “good” on weekdays and letting it all fall apart on weekends isn’t going to make it happen. Restricting yourself throughout the day and then indulging 40, 50 or 60% of your daily calories at night isn’t going to get you there either.

Here is an analogy on caloric restriction for you. Think of saving calories like rain. The meteorologist tells us that we will have a long, rainy day with the potential of seeing 2 inches (think calories). The slow soak drops down on us from the sky at a rate comfortable enough for the trees, shrubs and grasses to absorb as they want. Some of the trees want a little more than the grasses and shrubs want a little more than the succulents. All various vegetation lined up next to each other working as one ecosystem much like your amazing human body. Our cells are all stacked up and have certain needs. Fueling our bodies mindfully throughout the day allows our cells to absorb what they want, when they want it. The skeletal muscle of the quadriceps may require much more than the large intestines do, following your workout. Yet your kidneys are looking for much more than your abs by mid-day. Different areas of the body carry out different, critical processes at various times of the day. You can’t dictate which cells should be ready to uptake their necessary requirement when you tell them to - it just doesn’t work like that.

If the meteorologist tells us that we are going to get a gigantic thunderstorm with a possible chance of 2 inches of rain (same as above) in thirty minutes, we know it's going to be ugly. There's no possible way that the vegetation will have the time to absorb the water they need, so the structures we have created to harness excess water are critical. Storm drains, gullies, retention ponds and reservoirs are where the excess water goes (think of this like fat cells). You now have an excess amount of water in a reservoir located miles away from your house and want to use it.

It’s not very likely you will want to invest the time and energy to go get said “water." Rather, you will wait around for the next rain storm, forecasted for tomorrow morning even though it’s going to be a very light drizzle (small breakfast). So until that moment you will just make sure you use less water at home and conserve what you can (slow your metabolism). If you get thirsty, you can drink bottled water (stored sugar) and you’ll totally make it. I mean there’s really no reason to go through the hassle of bringing that water back from the reservoir (using your fat storage).

Like I said at the beginning of this rant, this whole topic is an enormous learning experience that takes patience to navigate for yourself. Some important things to recognize: Eat real foods, fuel throughout your day, treat your body well, and don’t save calories. Allowing yourself to indulge is an essential part of a happy life. Making yourself “pay for it” before or after will do more harm than good. Your body will do what it needs to do keep you on track. Trust in that process and love the body you’re in!

How Do You Get To The Finish Line?

Tue, 28 Mar 2017 20:01:00 GMT

Endurance training is synonymous with miles, and lots of them. Aspiring to take on your first 5k, set a PR in your next marathon, or survive a 3 day charity ride for cancer takes not only a commitment to completing the goal–it requires training.

Where do you begin? Do you say the heck with it and just lace up the shoes and go run for as long and as hard as you can? Do you say, “Eh, I’ve got this” and throw any idea of organized training out the window and hope for the best? Do you rely on a professional to help organize and structure training, taking into account your personal goals, level of experience, and time available to train?

Allow me to bring you back to my first question. How do you get to the finish line?

This is exactly the question that led to the inspiration behind 18 Maple Endurance Training.

18 Maple Endurance Training is for the athlete looking to fully invest in their individual training journey with 1 on 1 coaching. Your miles and training strategy are managed specifically for you. 18 Maple is for the endurance athlete wanting to supplement their training beyond the miles with strength training and guidance from reliable, knowledgeable professionals. 18 Maple is for the endurance athlete just looking to sit down and talk about their current training program and how a few changes could take their training to the next level.

18 Maple Endurance Training was founded to provide endurance athletes of all disciples an opportunity to enrich their training with a philosophy that honors quality over quantity and individuality of training. Getting to the finish line is a not just a journey but a process. Trusting the process is critical to success. As an extension of Continuum Performance Center, 18 Maple Endurance Training is able to bring you a level of specialized training that caters to the process of endurance training. Miles are managed. Mobility and stability are addressed. Strength training is encouraged. Recovery and reload are vital. You will find it hard to find the same level of experience, attention, and collaboration from career professionals under one roof.

I’ll leave you with a new question.

How can 18 Maple Endurance Training get you to the finish line?

To Grunt or Not To Grunt?….That is the question.

Wed, 22 Mar 2017 18:07:00 GMT

The fact is, people have been grunting since the dawn of time, early humans probably used a series of grunts and other noises as a form of communication. In today’s society grunting may bring about some awkward glances from those around you, especially in certain social situations. When was the last time you were in Starbucks, picked up your coffee off the counter, let out a loud grunt, pounded the entire contents and then slammed the empty cup on the floor then stormed out the door? Exactly, never! It’s not acceptable, it’s weird, it’s rude, doesn’t make sense, but if it did happen I guarantee it would be f’ing hilarious. So is it ever appropriate to grunt and is there really any use or meaning to a grunt?

There are many scenarios where a grunt may take place. Let’s take a closer look at those that happen while working out. If you don’t do it yourself then you know someone who does. We all know someone that does it. It may be very discrete (grunts come in all shapes and sizes) or it can be loud distracting and noticeable. I feel a who, what, where, when, and how approach to tackling the grunt debate will be best.

WHO? Anyone. We pretty much established that already, not everyone may do it, but everyone has the ability to do it….moving on.

WHAT? The grunt, yes, that’s what we are talking about. But it’s not just grunting per se, people have their own ways of vocalizing “effort” while working out. It can be anything from a low guttural GRUNT to a high pitched shriek or yell and anything in between really. Working in the fitness industry for as long as I have and in many different settings, you hear some pretty weird shit.

WHERE? Well, wherever you workout. If you workout at home maybe you grunt there, if you workout at CPC (which you damn well better should….at least for a class or two) then I know a lot of you do, if you workout somewhere else– then there. Some places I have heard have banned grunting or other audible noises while working out, if you are caught doing so your membership may be revoked. I won’t name names but we’ll call this place PF. CPC has never had such policies, if you’re gonna grunt then grunt away, unlike PF we’re not all that worried about offending or scaring people.

WHEN? This is a good one. When to grunt or when do people grunt? It varies person to person really. Some people do it before a set of exercises, some do it during, some may do it after, some all three or any combination therein. There is really no right answer here (or to anything I’ve been talking about thus far) so whatever feels right, feels comfortable, and works for you….go for it.

WHY? Ah, now to some of the meat and potatoes. Why do we do it? I’m going to give you some of my opinions and honestly that’s really all that is out there. There haven’t been many studies or scientific analysis done with grunting so a lot of the information out there are just people’s opinions. I’ll give you my list of reasons why I think people may do it or why it may be helpful.

Skip the Scale - It’s Just a Number

Wed, 15 Mar 2017 02:19:00 GMT

Yes, we’ve all heard it, yet some of us still refuse to believe it. This is a topic I have gone back and forth with whether or not to open. Reason? Simple. People usually just roll their eyes and push it to the side, or look at me like I don’t know what I’m talking about. I felt inclined to say something because, as a girl, there is a LOT of pressure about image. We face it every day. Growing up, it was always “look this way, dress that way, say this, say that” - an overload of outside sources influencing our idea of ourselves all the time. I have finally come to peace with it, so why the heck should we not talk about it? Get uncomfortable and face the reason as to why it means so much to you. Your ego and excuses probably come running forward. I am going to tell you something…you’ve wasted years caring about that stupid number you see on the scale.

NUMBERS are just numbers.
MUSCLE weighs more than fat.
Height to weight ratio - It matters!
Muscle tissue is approximately 75% water (DRINK WATER).
Fat tissue is approximately 20% water.

In order to actually recover and gain the progress you have been working towards you need to supplement your body the correct way. If you’re really hydrated and full… don’t count on the number being as low as you would like. Energy levels can say a lot more than digits. You might even come to realize you can eat more as long as it is the right fuel. I have been the same weight for a couple years now. I could guarantee that anytime I stepped on the scale this past year it would be anywhere from 140-150 lbs. I actually prefer to be closer to 150. While my weight is the same, physically I have felt and seen my body drastically change now that I am no longer involved in a sport every day. Some good changes, some bad; it all depends on how you look at it.

There will always be something as long as we let it bother us. We all go through a fluctuation. We all go through different stages and experiences. We need to accept that and challenge it. Body image is the key point here. I am not here to lecture or try to change your self image. Habits are meant to be broken, including the one of you telling yourself what you “should” look like. That may mean something different for everyone. Identify what changes you can make one at a time rather than all at once. You’ll start feeling like the best version of yourself. If you do one thing, please come to terms with yourself. Step off the scale and step into your goals. Instead of constantly nagging yourself, wake up every morning and remind yourself that you are lucky enough to roll out of bed and have the chance to chase your better.

The Arnold Classic: More Than What "Meats" The Eye

Wed, 08 Mar 2017 01:24:00 GMT

Before I get started, I'm sure some of you do not know what the The Arnold Classic is. Let me tell you a little bit about it (and why I went there) and then I’ll get into what I learned and why I think it's important for you to know.

Mindset: Growth or Fixed?

Tue, 28 Feb 2017 21:52:00 GMT

I’m going to start out today with a scenario.

You are taking a new class at CPC. You decide that today is the day you are ready to take that intimidating class you have always been nervous to try. There are twelve people taking the class and you know most of them because you’re all from the same small town. The class begins and the first half goes great. You are enjoying the fact that you can keep up. It seems like you made the right decision to try the harder class. With ten minutes left in class, you are tasked to complete a workout that includes ten pull-ups without any assistance. Everyone in class is able to complete the workout with extra time remaining, while you are stuck unable to complete the pull-up portion. After five minutes of struggling, time is up, class is over, and you could not finish.

I recently finished reading “Mindset: The New Psychology of Success” by Carol Dweck. An awesome book for anyone in leadership positions, business, or athletics. As someone with experience in the field of athletics as a player, coach, and strength coach, I have learned that the mental part of the game is almost as important as the talent it takes to play the game. The way you approach successes and failures says a lot about the person you are and who you’ll become. The book dives into this topic and focuses on two ways of thinking: growth vs. fixed. The book explains the fixed mindset as “believing your qualities are carved in stone.” This is like believing the new CPC class is just not meant for you. You’ll never be able to do ten pull-ups, so going back to the class is pointless. The growth mindset is based on the belief that “your basic qualities are things you can cultivate through your efforts.” The idea of growth and improvement through application and experience are the basis of the growth mindset. This is like signing up for the same, tough class next week because you understand it will make you better in the long run. Going into your next session and wanting to learn how to do pull-ups because you know you can do it with practice.

From a personal perspective, I know that there have been times in my life where I have taken the easy road and given up on something I could have improved on because I looked foolish or I wasn’t great at it. This book has given me a different perspective on the way I approach even minor daily activities. My goal is to learn from everything I do. Whether it be success or failure, it can teach me something that will make me a better person. Next time you find yourself in a situation where it would be easier to give up and not do it again, make sure you take a step back and realize that you can learn from it and make yourself better.

Don't Believe Everything You Read

Wed, 22 Feb 2017 10:24:00 GMT

Millions of consumers get health information from magazines, TV or the Internet. Some of the information is reliable and up to date; some is not. How can you tell the good from the bad?

First, consider the source. If you use the Web, check to see who runs the site. Is it a branch of the government, a university, a health organization, a hospital, or a business? Focus on quality. Does the site have an editorial board? Is the information reviewed before it is posted? Be skeptical. Things that sound too good to be true often are. You want current, unbiased information based on research.

And even “research” can trick us. Take ‘The Seven Countries’ Study for example.

In 1958, an American scientist, Ancel Keys, started a study called the Seven Countries Study, which examined the association between diet and cardiovascular disease in 7 different countries. This study implicated fat as a cause of cardiovascular disease and shaped the United States dietary guidelines for a few decades.

The study revealed that the countries where fat consumption was the highest had the most heart disease, supporting the idea that dietary fat caused heart disease.

The problem is Keys left out important information that did not support his theory, a process called cherry picking, which made his study seem more credible than it actually was.

This flawed study produced the ‘Lipid Hypothesis’ and gained massive media attention. The science (or lack thereof) behind the study was then adopted by the United States government. Why is this important? This idea that saturated fat causes heart disease was the foundation of the modern nutrition policy. It was the reason health authorities turned away from a higher fat diet rich in animal foods, towards a low-fat, high-carb diet with plenty of grains.

Your Coach Might Not Be That Different From You

Wed, 15 Feb 2017 10:24:00 GMT

I’m sure once you read the title of this blog, you’re probably thinking that I’m crazy. Especially after Amber’s awesome blog last week about how not one body is the same as another, which is very true. What I am referring to are the paths in our fitness, health, and performance journeys.

One day, I was having a conversation with an individual about how they were struggling with losing weight. I could hear the frustration within their voice as they talked to me about it. I told them I understood how they were feeling. Instantly, they laughed... “Ya right, look at you, you’re a trainer!” I know this individual isn’t the only one who thinks that trainers or strength coaches haven’t gone through weight struggles.

People see trainers and coaches today as these meatheads, or these really intense individuals who are like drill sergeants that scream in your face. But that’s far from the truth, especially the coaches at CPC. We each have our own fitness, wellness, and performance struggles as much as anyone else. Whether those struggles were in the past or even right now. A big thing that people don’t know about me is how I got into this field, and I want to share that story with you today.

One Size Doesn't Fit All

Wed, 08 Feb 2017 01:46:00 GMT

This blog digs into the surface of knowing YOUR body when it comes to personal performance. Training completely depends on your lifestyle, condition, and objective . Each age group and individual is subscribed differently for a reason.

Let me begin by asking you an honest question. Have you ever walked into a gym, observed the others around you and thought, “They consider that a workout?” How about the complete opposite, “I could never do that.” It doesn’t matter if you find what someone else is doing super easy or super intimidating, you have no place assuming what their overall goal is or comparing it with yours. Every individual is chasing their own better. This is also a huge reason as to why you are not doing the same exercise or program as a friend, athlete, relative, or coworker you know. Genetics, gender, health, injuries, etc. all play a role; life happens. Here at CPC, we take that into consideration for each subscriber and class program we create; no two programs are the same. It is important to be aware of this and realize why each age group and individuals are prescribed differently in the exercise world.

I have been working with a range of youth kids for more than a few years now. I am yet to encounter two who are exactly the same (and I probably never will). Young children need attention and direction that fits their body and mind capacity. Trying to get the body to do what the mind is telling them is much easier said than done. In my opinion, the most important physical growth at a young age is kinesthetic awareness. It is not how fast, strong, or athletic they are so lets stop comparing. How malleable are they? How can you get them to understand their mental and physical connection in a relatable way? Agilities and body weight exercises are a huge component to this. We make sure that there is an understanding and an ability to perform movements correctly all while having fun doing it. If they leave feeling challenged, aware, and confident - you did your job. They are not going to wake up the day after training and magically become Tom Brady. In fact, if any of you are familiar with Tom Brady (if you aren’t you might as well live under a rock) his story didn’t truly start until he was 23. Parents, you need to realize that there is only so much growth in a certain amount of time. Their mental state has much more to do with their performance at this age.

As I continue to work at the Ludlow Senior center with the seniors, it becomes more and more apparent they all have individual goals. The most common of them is wanting to be able to continue to move around without any assistance or pain. Incorporating the suspension trainer and rip trainer is much more appropriate for them than adding load and power movements. They will go through the same grueling workout if they perform these focused movements correctly. Making sure they are happy, safe, and confident in themselves to take on the day is the biggest goal.

As for the in betweens - everywhere from teens, thirties, amputees, athletes, pregnancy, over the hill, you name it. Training completely depends on your lifestyle, condition, and objective. Are you exercising to lose weight, run a marathon, become more flexible, get better at golf, for the NFL, or to simply stay healthy? The list could go on forever, I could talk about this forever, and that’s why I combined such a vast age group. They are all so specific to the individual. Take an athlete training for his/her competitive season and a 40 year old who has had ACL surgery. They need completely different attention and programming, just as you need your own fix or program, to find out what gets you toward your goal. Allow yourself to reset and really consider how effective your last exercise was. If you feel the need to go do 100 burpees, squat a shit ton of weight with terrible form, or run until you have shin splints, ask yourself why. What are you really gaining? Stop looking around the room and comparing yourself to someone else. Everyone’s body has developed, grown, and been through a different story. PROGRESSION, REGRESSION. Find out what works, what doesn’t, and where to improve. If you’re unsure, that’s where we come in.

Aspire

Wed, 01 Feb 2017 22:49:00 GMT

The Myth of Spot Reduction

Thu, 26 Jan 2017 03:55:00 GMT

I’m trying to finally put to bed the myth of “spot reduction.” I’m not that optimistic that I’ll be 100% successful because there are so many other sources that tout and make money off of the contrary. What I mean is that there is no single magic exercise that’s going to give you a flat 6-pack stomach, those slim slender thighs, or triceps that aren’t all jiggly. Sorry to burst your bubble but it’s the truth. It’s a question that comes up a lot, and rightfully so, since we are inundated with fitness gadgets, gizmos, videos, and routines that claim to give you the body you’ve always wanted just by doing a couple simple exercises. Bull Crap!

We all put on weight in different areas of the body and we all take weight off in different areas when we lose weight (fat mass). We all have different body types, which is why we all look different.

What is the best way to lose weight? Bottom line and to put it simply, diet, exercise, and caloric expenditure (burning more than you consume). If within a 24-hour period you burn 2,500 calories but you eat 3,000 calories, you’re going to gain weight. The opposite is also true; if you burn the same 2,500 calories but only take in 2,000, you’re going to lose weight. (Full disclosure, these are just made up numbers for sake of easy math, this is in no way a representation of actual scientific data or recommended caloric intakes.)

Now, what happens when we see the latest infomercial and buy the latest and greatest ab sculpting tool? Nothing except you’re a tool for buying it! Maybe that is a slight exaggeration. Let’s say you buy this ab sculpting tool and use it faithfully every day, but don’t make any other changes to the way you eat or how much you exercise. You aren’t going to see any real difference in the way you look. You may have a stronger and more muscular core but it will still be covered by the layer of fat that was there before you started. I don’t remember where I heard this but everyone has a 6-pack, it’s just whether you can see it - or not - under what is covering it.

Seeing results and changes in your body, aesthetically speaking, comes down to maintaining or increasing muscle mass while decreasing fat mass. This may or may not be in the specific areas that you want to change, but that’s how it works. You can do crunches and sit ups all day but unless you make real changes to your caloric intake and expenditure, you’re just going to have a strong core under that outer layer of disappointment.

There’s no magic fix to getting the body you want. Looking the way that you want to look IS and WILL BE hard work. Balanced and healthy eating habits, in conjunction with a well-rounded and diverse exercise program, is the only way to get there.

I am happy to answer questions on this topic. Shoot me an email or make an appointment to talk to me at CPC. It’s not easy, but it is possible.

Summit recap(s)

Tue, 04 Oct 2016 01:08:00 GMT

Summit Reflection

After coming home from Baltimore and the TRX Trainer Summit I’ve had a little bit of time (actually a couple of weeks) to reflect on the whole weekend. Like everyone else I came away with some of those “tangible” things, the new stuff that we might have learned whether it be a new exercise or programming ideas but what hit me most I think was the keynote speech. We had the chance to listen to Todd Durkin speak, for those that know him he is a well known presence in the “fitness world”, look him up, he does a lot of really great stuff. His talk was one that I have never experienced before and probably won’t for a long time if ever. It hit on so many different levels and emotions, it had it’s highs, it’s lows, was both funny and entertaining but at the same time very serious and poignant. He shared a lot about himself and his life, how he views things and how he goes about his life trying to help people, inspire people, motivate people, and make this world a better place. To say that the talk was motivating was an understatement, I think we all left after and were totally pumped up. What I took away from that night was a plethora of little life…..”tid-bits” I’ll call them, little things to help become a little bit better or help others become a little bit better. I’ve tried to put a few of the things that I learned that night into practice but there are still more that I continue to remember and slowing try to work into my life in some way shape or form. I’m very thankful for having the opportunity to take part in what TD had to say that night, I know it effected me in a positive way and gave me something to take away from it all, I think everyone else that was there did too.

- Mike

Dysfunction is Normal

“I didn’t even realize I was doing that”

Yes - we have all been there. We become so accustomed to the way our body has been moving for YEARS that our dysfunction becomes normal. Connecting your mind to your body is much easier said than done. We can cue all day long, but until your muscles feel, and I mean really feel what your ears are hearing… there will be no change. You may think you are stepping out into a correct forward lunge, until you are corrected that is. We do our best day in and day out to help get you where you are trying to go. Most of the movements that we do incorrectly (and are not even aware of it) is because naturally it is easiest. The smallest correction can make the biggest change. For instance, standing straight up. Posture is one of the most noticeable
examples. You could slouch for an entire day without having to put in work, but putting your spine in neutral and keeping your masses and spaces is the way our body is intended to be held up. It is intended that we put in that work and core activation. The summit was able to show me how you could have hundreds of people together working on the same exercise and have it performed a hundred different ways. Everyone may be performing the same exercise, but the muscles/activation that
are being fired up could be completely different ...or absent. Being aware of your movements will help change dysfunction to function. Making your everyday living WAY more accessible!

- Amber

SK's TRX Summit Highlights...

The 2016 TRX Summit was another exceptional event run well and in an enviously awesome locations. Many clients asked me to bring back something new to challenge them. I return with a new perspective to look at programming and class design. My take aways weren't huge "AH HAs", but smaller subtle pieces of information that to me are more impactful than a new exercise or piece of equipment. I look away a new way to look at power development & integrity of movement on the straps; the concept of RELOAD; and that once again CPC is a leader in bringing the best TRX coaching and cueing to the masses.

- Sarah

Summit take away… Everyone who knows me knows that my mind is always spinning. I walk into a space or have an opportunity to experience a service or facility and I evaluate. “What do I like, dislike? Think they could do better? What can we do better and what am I going to take from this experience and make it our own?” There was a LOT of that from me over the Summit weekend. That's just me though - Going to Baltimore I was excited to connect with the individuals in the field I have become friends with and share some business insights while absorbing some from their brains as well. As Mike mentioned in his recap, TD’s speech was absolutely phucking incredible! I mean that got me so fired up it was crazy! But all of this wasn’t my biggest take away from the summit. My biggest takeaways hit me on the ride back and the week following.

MY TEAM! It’s not often I write in this manner (of I) but in this instance - I’m going to! The CPC staff is a cohesive, bad-ass group of industry professionals. This means I’m about to brag because I couldn’t have been more proud watching my team just be themselves. This team carried itself with such a poise and confidence but NEVER arrogance. They know their stuff, they live this active lifestyle and coach it on the daily. I can honestly say CPC stood out. Everyone on this team moved well and executed the exercises/movements with an intensity and passion for what they do. They met new people with a smile, a handshake and a genuine interest in learning their story. They coached the partner they just met through an exercise ensuring that individual was getting a valuable takeaway from each breakout session of how THEY could move better.

As Amber stated, everyone is doing the same movement but it doesn’t ensure people are moving in the same manner. CPC filled in this gap for some. This team was always amongst the first to show up in the morning, the last ones to leave and always took advantage of having fun in a learning environment.

So, my biggest take away from the Summit… They aren’t yet famous, they don’t have 10’s of thousands of followers, clients or media surrounding them. But they are industry leading and have nothing but amazing things in their future. This facility stands for something different. CPC doesn't do it the easy way. We hold ourselves to a higher standard and by doing so we have every right to hold you accountable to a higher standard as well. Not because we are elitists but because we know damn well you can achieve it. We listen to you, we know you and we're here to coach you. We live and breathe this field and do a really goddamn good job at it. So, call it cliché if you want but these this team… they “don’t talk about it. They are about it.” Don’t hate because we can’t describe it. You just have to experience it.

Proud beyond words of my team and can NOT wait to watch them light sh*t up in 2017!

-Sully

Ladies Only Lift

Mon, 27 Jun 2016 23:45:00 GMT

L.O.L – It’s NO Joke

Ladies Only Lift or, L.O.L, as I have begun to affectionately call it will be back on from summer hiatus in mid-August. The last 8 weeks have given me time to step back and reflect on it’s success. I’ve talked with many of the participants and asked them why they loved it so much. Their answers are not as simple and straight forwards as you’d think.

Not to be Captain Obvious but the title really should give it away, Ladies Only. The program was inspired by, created by, and run by women. This goes right down to how the building is scheduled. From 6:45-8pm on Tuesday and Thursday night the men on staff finish their sessions and are heading home by 6:30pm to allow for a TRUE Ladies Only setting.

The Intimidation Factor. Weights and weight rooms are a very intimidating place, especially for women. I was lucky enough to be introduced to the weight room my freshmen year of college and yes, I too was scared as hell to go to the weight room. Many women were not offered the same exposure to weight training as I was. Fear of getting hurt and embarrassment of doing something wrong only added to the anxiety experienced when stepping into a weight room for the first time. Ladies Only Lift has created an environment that allows women to step into a weight room free of extra noise, overly loud music, and the stereotypical testosterone laden grunting gents picking things up and putting them down.

Social Acceptance. Historically it wasn’t as socially acceptable as it is now to lift. Skinny legs, arms, waistlines were the highly sought after body image of choice. Now, the social norm has changed. Strong is the new beautiful. Strong is the new skinny. Whatever line you want to use, being “STRONG” in the literal and figurative sense is and should always be the norm. For example here’s just how social norms have changed regarding women and lifting heavy weight; Kate Upton doing a Landmine Deadlift RDL combo of over 100lbs. I’d like to note that by the end of Ladies Lift 1.0 & 2.0 over half of the women participating were doing a Classic or Romanian Deadlift of over 100lbs.

There are also the not so obvious reasons for it’s success.

Nuisances of the weight room. Every weight room has a culture or a norm as to how the simple things are handled. Spotting. Set up & break down of weights. When to drop weights and when not to. When to be vocal and “breathe” and when not to. Let’s not forget breathing in general regardless of how loud. There are plenty more but the point being made is that someone walking in “green” to a weight room has no clue. Ladies Only Lift provides an environment that teaches the women everything they need to know, right down to how to use the weight clips.

Amber wrote a blog a while ago about women and catty, unsupportive behavior versus camaraderie and embracing weaknesses and rallying around them. Not only have I experienced this myself but I was watching it play out in front of me every Tuesday and Thursday night in the most positive way. I received an email from one of our participants immediately following a Tuesday night lift. It was a sincere and heartfelt thank you. She had never had the courage to do a box jump. Box jumps were in the night’s program. Out of fear she asked to given a modification. With some prodding the women around her encouraged her to at least give it a try. She did. She landed squarely on top of the box. A small fear being conquered felt like the world and she would never have tried it without the women around her providing support and encouragement.

The women who have participated in Ladies Only Lift come from so many varied backgrounds. We have mothers and grandmothers; educators, businesswomen, and medical professionals. We have former collegiate athletes and women who have only recently started a fitness routine. The common thread running between all of them is the desire to be STRONGER. I can assure you that everyone that has been a part of Ladies Only Lift is stronger in so many more ways than just the obvious. For all of women who are interested or men who have women in their lives that would benefit from a program like this our next round of L.O.L starts the week of August 16 ^th !

Weakness

Fri, 27 May 2016 01:54:00 GMT

Recently I wrote a blog on not being afraid to fail. Today I would like to build on thatand talk about weaknesses. Too often we, and I am including myself, choose towork on what we are already good at. It’s easy, familiar and we enjoy workingon and doing things we are already successful at. It is difficult to choose aweakness over a strength.

As astrength and conditioning coach it is something that I see often. I am going touse myself as an example because I too get caught up in working on my strengthsrather than my weaknesses. Over the past two years there has been an exercisethat has haunted me in the weight room…the power clean. It took me almost two years before I saw any progress in my clean. The reason? I chose to continuallywork on my strengths and ignored the obvious weaknesses in my technique andmobility. The clean is a very complex barbell movement, there are severalphases, each being as important as the other to be successful. I thought bycontinuously attempting to power clean I would magically just get better at it.

Well I waswrong. Thanks to my friends and colleagues I was able to break down what wascausing me to fail. For me mobility, or lack thereof, was a big contributor tomy failure. I had known for a long time mobility was something I needed to workon but always chose to lift or play into my strengths before choosing to foamroll, stretch, and/or trigger point. By working on my mobility, I was able tobreak through and improve my power clean.

Now to thisday I still need to do a better job with mobility, I am still nowhere nearwhere I want and or need to be. My power clean still needs work, it’s betterthan it was but not great. I sometimes catch myself falling back into my oldpatterns of thinking. It is a constant battle, and one I need to work on. Nowas a strength and conditioning coach it is important to help people overcometheir weaknesses to find improvement. If you really want to improve yourlifting, running, or just your overall athletic ability you need to step backand work on your weaknesses.

Babe Ruth(pretty good baseball player) said “You know the old saying about a chain andits weakest link. The same can be said in the chain of skills a man forges.”Weakness exist in every aspect of our lives, not just our athletic ability. Ifyou want to continue to grow as a person it is important to work on turningweaknesses into strengths. A couple of days ago Michael Phelps, perhaps thegreatest Olympian of all time, gave a pretty telling interview about some of hisstruggles over the past few years. He talks about his struggles with alcohol,family issues, and even his lack of will to swim. Imagine the greatest swimmerof all time not wanting to compete in the 2012 London games. Phelps hit rockbottom before he decided he was going to work on his weaknesses. Now a coupleof months before the 16 summer games, Phelps is back and better than ever. Hechose to step back, work on some things and now that is translating to thepool. He actually wants to train again and is posting some of his fastest timessince 2009.

Maybe it’stime to turn some of your weaknesses into strengths….

Stress – you need it

Sun, 01 May 2016 18:25:00 GMT

There are many different ways people conceptualize stress and VAST differences in how it effects each of us. Stress has one of the largest impacts to our overall health more than any other bio-marker. When you go to the Dr you are tested on many different markers such as blood pressure, cholesterol, blood sugar, pulse, O2 saturation, etc. The list is long and all are of major importance. Elevated levels or low levels tells your health practitioner that something “off”, there is a story there. The medical field knows what healthy levels are and what range you should be in but what about your stress level… how can you measure and quantify stress? No one knows and it’s problematic to all of us. At some point you have experienced a time in which stress made us not want to eat, ruined our sleeping pattern, made us irritable towards loved ones, forgetful and it even made us susceptible to infection. Stress can ruin you but how much can YOU handle and why?

With so much out there about stress reduction and stress management I truly believe people are becoming hypersensitive to the concept of stress being BAD. We ALL NEED STRESS and like anything in excess is bad. There is always a measure in which something that is “good for you” will become a negative. Water (Hypoxia), fat soluble vitamins (Hypervitaminosis), Sun exposure (Skin Cancer), strength training (Rhabdomyolysis) we could make a list all day long. But take a moment and think about what happens without stress… You degrade.

Gravity – gravity is a stress. In the absence of gravity our skeleton no longer needs to maintain the same density. In our body Osteoclasts are always present in our system to break down bone and utilize the Ca for our body processes. Without the STRESS of gravity the Osteoblasts (the opposing bone builders) no longer have a stimulus to create new bone so they sit back, throw their feet up and say “fuck it. Why do work of making bone?” In the absence of gravity/ stress to the skeletal system our bones don’t have a stress or a reason to do their thing and stay healthy. Our red blood cell production is housed in our long bones and that will soon be affected leading to an avalanche of other health problems. So, no stress? No life!

One of my most FAVORITE examples of this was:

Does anyone remember the Biosphere project that was conducted in the early 90’s in Arizona? No, not the terrible movie Biosphere with Pauly Shore. “Biosphere 2 was originally meant to demonstrate the viability of closed ecological systems to support and maintain human life; defining mission one as eight humans for two years.” An incredible about of time, money and research went into this project and was an absolute failure. The reasons for the failures were stated as “ran into problems including low amounts of food and oxygen, die-offs of many animal and plant species, squabbling among the resident scientists and management issues.” There were low amounts of oxygen and die offs of plants, why? This environment was methodically put together and it was PERFECT. Exactly, perfect = wrong. In the construction of the project the scientist did not equate for wind or lack of. Wind provides nature with the vehicle for cross pollination but equally important it provides STRESS. In the absence of wind the trees bark and root system weakened. This led to the diminished usage of minerals and decreased turnover on a cellular level or tree rot. Someone tried to create a system with perfect conditions for livings organisms. What they failed to measure is that nature already did it right. Living things need stress and without it, they die.

My expertise really only allows me to draw attention to your physical activity and physical stress. There may be other areas of overwhelming stress for you and there is always someone to talk to and get help. So where do you need more and where do you need less? Stress that is. You exercise regularly so that’s good but are you consistently getting hurt? You are creating opportunities for your body to experience physical stress and causing micro-tears in muscle, incentive for increased bone density and a cardiovascular demand appropriate for a change in mitochondrial density. But are you changing?! If you haven’t witnessed a change then maybe you’re exercising too little or too light of an intensity to illicit change. On the contrary if you’re always fighting injury you’re under too much stress and need to back down. Only you can answer that for you – no measuring against someone else because this isn’t ever going to be an ideal scientific study, there are just too many variables we can’t control. You need to have a better relationship with your body and recognize that stress effects us all very differently and it’s dynamic changes during different times of the year.

My last point is about me as an opportunity to appeal to some parents. I know I have NO BUSINESS telling anyone how to parent their child. Quite frankly even if you are a parent you have no right – keep your mouth shut when it comes to someone else’s kid. Mine point is giving props and a thank you to my parents. I did not have helicopter parents. I had parents that believed their kids should contribute to the house work. That believed in getting a job, paying my own bills and building responsibility early. From middle school on I built the skills necessary to juggle school, work, friends and sports. I reflect back on those days and man was I pissed during! I didn’t want to have to wake up every weekend day to go to work. I wanted to just be able to go away with friends and not have to analyze how it would be afforded; I just wanted them to pay for it like my friends parents did. I was taught to deal with conflict myself and they didn’t immediately assume that the teacher dropped the ball when I came home with shitty grades. They had me deal with stress head on at an early age. I developed skill sets that can’t be taught in any college or MBA program. My parents let me fail but they were there to make sure I learned from it. They let me get stressed out, cry because I might not be able to get it all done, miss fun times with friends because of my responsibilities and truly respect making a buck. People have horrible childhoods and I am in no way saying mine was. I am thankful that my parents let me struggle and learn.

The last 4 months of my life were the most stress out I have ever been. I have had 3 days off in 16 weeks. My average workday was 15 hours and I came in directly coached over 200 people a day. I have NO desire to keep that pace or ever repeat what just happened. I made a decision as an owner that it was in the best interest of CPC to make this spring the way it was. I welcomed the stress my body and mind just endured. I was able to stand during what could be measured as a hurricane because I was taught how to stand on my own two feet in the breeze.

Remember that we all need stress and we all grow from it as well. To avoid it, shield it or attempt to remove someone else from it is be doing them a great disservice.

Rest hard, eat well, live more, do you.

Compete or Empower

Sat, 23 Apr 2016 19:52:00 GMT

The other day I overheard a pairof friends making fun of another girl at the gym. This innocent girl was justgoing about her business and for some unknown reason these girls felt the needto mock her. Were they jealous? Insecure? Bored? Doesn’t matter! I was sobothered by their crudeness that I decided they shouldn’t get away with it.While I didn’t say what I wish I could’ve, I politely told them that they shouldkeep their comments to themselves and focus on their own workout. The quoteabove immediately popped into my head and I began to think about just howinfluential it could be if people actually applied it. We don’t always realizehow detrimental our little comments or looks can be to someone else. People areso quick to criticize, judge, or jump on the gossip train. We see thisunnecessary competition all the time and it is not just from the youngerpopulation.

This dog eat dog world has becomemore than just a competition but a destructive race. Some nerve people have tobring others down just to make themselves feel better. Probably one of the mostrelevant examples for those of you reading this, are the childish behaviors wesee in regards to someone else’s physical appearance, workout style, you nameit. Just because someone is not as fast, strong, or as in shape as you, doesnot mean that it is an excuse to bring them down. Perhaps someone is not aswell educated on technique or maybe they are simply starting a new program.People end up finding a way to criticize these bystanders for what is reallytheir own ignorance. Our lacrosse team’s motto this year is all aboutempowering one another. We have come to believe in each other more thanourselves and it’s an indescribable feeling. I have never been a part of suchan inspiring, supporting group until this season. Everyone truly is out therefor each other and to raise one another up to become the best they can be. The immensepositivity and willingness to help each other translates to more than justphysical performance results but even more importantly, mental and emotionalimprovements. This can go a long way. Instead of belittling someone, think ofthe ways you can change your own actions to build them up. Until you havepushed yourself out of your comfort zone, you have no business being in others.The next time you catch yourself “competing” with someone in the wrong sense,think about what kind of good it is producing. Empower one another to make areal change.

Mobilization with Movement

Tue, 05 Apr 2016 16:13:00 GMT

My time at Harvard completing my last Physical TherapyClinical is coming to a close. Although it has flown by, I have gained a lot ofexperience and knowledge from working with the athletes and clinicians. Oneconcept that has been a cornerstone of treatment for our athletes at Harvardhas been a preventative technique used quite often at CPC – That’s right, I’mtalking about

Triggerpoint Myofascial Compression Technique (MCT). Whilemost of you were hoping for the day we phased out this torturous technique,don’t hold your breath, MCT isn’t going anywhere anytime soon. What sets MCTapart from traditional foam rolling on an ideological level is the addition ofmuscle movement WHILE moving along a foam roller or quad baller.Lengthening/Shortening the muscle while adding compression is a technique usedin effective forms of soft tissue massage (STM) for rehabilitation – and canalso be used as a preventative measure.

Simply put, we develop adhesions when we work out that wetypically refer to as knots. When we work out, depending on the style andintent, we “injure” muscles to stimulate the body to repair itself with thegoal of making stronger more efficient neuromuscular and musculoskeletal links.Due to improper recovery strategies (rest, eating, sleeping, work life) therepair doesn’t always go to plan, and the repair process may result inadhesions in an attempt to make the structure stronger. These adhesions affectmuscle length just as though a knot would affect the length of a rope. Thisalteration in physiology can alter the functionality of the muscle andeventually directly or indirectly result in an injury.

MCT provides individuals with the capability to prevent aninjury rather than treat one after the occurrence. Treating an injury can be costlyand time consuming – not to mention the impact it has recreationally and onyour quality of life. When you invest 10 minutes into MCT and mobility youdecrease the likelihood of injury and promote muscle synthesis and repair. Itwill always be more beneficial to prevent an injury rather than to treat one.

Medicine as a whole is making a change towards focusing onprevention. At CPC, we aim to do the same emphasizing functional movementpatterns as well as MCT. Ask a coach at CPC about MCT to ensure you stay on theprevention side of things.

Focus On The Breath

Sat, 02 Apr 2016 00:16:00 GMT

A lot of you know what the FMS (Functional Movement Screen) is and odds are that many of you have been taken through the screen, if you don’t know or haven’t been through it get in touch with one of us to set up some time to do so. Recently one of the creators of the FMS released a couple of videos that covered a lot of different areas but one in particular that I found reached further than what was talked about in the video was breathing. Breathing is an essential part of our life, if we don’t do it or if we can’t do it then, well, we die.

Our bodies are pretty amazing pieces of equipment, if everything is built properly and there are no other issues getting in the way of it’s proper functions and processes then it is pretty remarkable at keeping itself relatively safe. The body has many different built in mechanisms to protect itself from being harmed or damaged. Touch something hot and you instantly pull your hand away, if you trip on something (hopefully) you react quick enough to catch your balance and don’t fall on your face, look at something really bright (the sun) and you squint and look away, and so on. Breathing can be looked at as a similar response to a stimulus, but, in many cases it takes a little more thought and conscious effort to recognize.

I know that in classes or while working with clients I have mentioned “Take it to a point that is comfortable and tolerable, don’t overdue it and force yourself into a position” usually in reference to a particular stretch. You should never force yourself into a position during a stretch or movement pattern that either creates pain, or that you cannot comfortably breath in. A couple quotes by Gray Cook in the video mentioned above are “If you can’t breathe in that position, you can’t survived in that position” and “If breathing is good then usually movement integrity is good”.

What does that mean? The first is pretty straight forward, if you’re getting into a position that you can’t breath in, then that is your bodies way of saying “Hey, this isn’t right, we shouldn’t be here, we need to get out of this position”. There may be many factors that lead to this situation and it may be different for each person but the result is the same, if you can’t breath in a position you can’t survive in that position therefore you should not be in that position. Take that position to the range that you can still breath comfortably and stay there, work with the breath you may be able to get further but not unless you can breath. Secondly, if breathing is good then good movement usually follows, once the breath breaks or becomes interrupted then the movement suffers. Ultimately we are searching for both, good breathing and good movement. If you’re performing a deadlift and your breathing is off or you are holding your breath then odds are that your form is going to suffer, when our form suffers we get injured. Remember try to connect your breath to the movement, and connect the movement to your breath.

Next time you are in a class, at home stretching, or something else think about your movements. Do you feel pain? If something is painful (with the exception of Trigger Point) then either a. you are going too far and need to back off or b. there may be an issue that needs to be looked at and addressed. Pain is bad, but it’s also good if you respect it because it helps keep us safe and within our limits. Can you breath? If you can’t breath comfortably in a position then you shouldn’t be there because you can’t survive there. Recognize and respect what your body is telling you, in some ways it’s smarter than you are.

http://www.functionalmovement. com/articles/FMS%20Video% 20Series/640/hitting_save_on_ a_movement_document

MCT – What is it and why you should be doing it

Wed, 09 Mar 2016 19:01:00 GMT

Myofascial Compression Techniques or MCT for short. Many of you know it around CPC as Trigger Point. It is essential component to 99% of our personal sessions conducted. I’d also venture a guess that over half of our subscribers work out several tight spots after a tough class using the array of Trigger Point equipment available for use. We’ve offered seminars and classes to introduce the techniques and provide an opportunity work through sequences to ensure proper use. As a staff, we have invested a lot of personal time and client time into the ins and outs of Myofascial Compression Techniques.

I’ll begin by stating that MCT is NOT foam rolling. Foam rolling is a great tool to help you warm up for a class or a session and cool down following it. A foam roller can come in varying densities depending on your personal response to discomfort and physical needs. Regardless of which density you prefer to roll with the impact on the soft tissue is not as deep as it will be with the Trigger Point products designed specifically for MCT. Warm up should be just that, an opportunity to bring fresh blood flow to the muscle, awaken the muscle fibers, and create more efficient movement (Stull, Elliott, Howell, 2013). Personally, I use foam rolling along with a dynamic warm up before I jump into a class or workout. MCT should be left as a post-workout recovery tool or as a stand-alone mobility ®generation session. Trust me on this one; there will almost always be some level of discomfort associated with MCT and a physiological response that you do not want to enter a tough workout with. (Stull, Elliott, Howell, 2013)

Before I address how to implement this into your next session, you have to understand the basic science behind myofascial release and the role fascia has in the body.

Defining fascia and its role in the human body is the next logical step in explaining MCT. In the Trigger Point Performance Myofascial Compression Technique manual, Fascia is “a soft tissue that courses through the entire human body.” It was described to us in the MCT course, as gross as this may sound, as the opaque tissue that surrounds the chicken breast. It’s not part of the skin it sits just beneath it. Fascia serves many roles. It is designed to keep the muscle contained within their appropriate compartments; “it helps transmit forces, adapts to movement, remolds itself, and responds to a variety of stimuli.” These stimuli can vary from physical and tangible factors such as “temperature, hydration levels, overuse, injury and immobilization.” Intangible factors, while hard to measure, can wreak havoc on the fascia. Who would have thought anxiety and stress could impact the connective tissue running through your body? It can and just as easily as the more obvious stimuli like, overuse and injury. If these factors persist the result will surely result in pain and/or dysfunction. (Stull, Elliott, Howell, 2013)

Here’s the part you’ve been waiting for: Why do it!? It hurts! It can bring tears to your eyes. I’ll be honest, it hurts for a reason. You’ve created a cycle of pain and dysfunction. Take this as an example. Your calf (not the technical term, but I’ll let it slide for now) hurts so you don’t workout or attempt any mobility work. You take a “rest day”. One day becomes two. Two becomes three. Now a potential overworked or misused muscle now becomes semi-immobile as you let it sit in a shorted state while working at your desk all day. The fascia, as already stated, adapts to many stimuli lending it to become less mobile if not used through a full range of motion. More pain and more dysfunction persist. A vicious cycle. Point being, you have to move. You have to manipulate the fascia to break the cycle. (Stull, Elliott, Howell, 2013)

So where does this leave us? Hopefully, with a better understanding of what is actually happening on the other side of all that pain. Hopefully, you’re left with a desire to learn more about the actual Myofascial Compression Techniques. Lucky for you I’ll be bringing you part 2 of my MCT blog in the next few days. I’ll review the most important locations to work, techniques and the variety of products that can be used. Until then, feel free to shoot me questions you may have.

Reference:
Stull K. Eliott B. & Howell J. (2010-2013). Trigger Point Performance Myofascial Compression Techniques: The Evolution of Foam Rolling Manual

A curse. No goat, No babe, it's actually your fault...

Sat, 05 Mar 2016 03:30:00 GMT

The curse of knowledge:

A few months ago I was having dinner with a friend who introduced me to this concept. I IMMEDIATELY “got it” because I live it every single day but had no idea it was “a thing”. The Curse of Knowledge is a cognitive bias that leads better-informed parties to find it extremely difficult to think about problems from the perspective of lesser-informed parties . There is an example attached to the link about a tailor making a dress and the consumer not understanding the price. The individual can’t fully grasp all that goes into the process. The time, craftsmanship, measure twice cut once, fabric choice, etc. I do feel that there may some similarities to this occupation but that’s not why I’m writing. I am choosing to bring this topic up and to appeal to coaches, friends, neighbors and citizens...

Life as a Strength Coach

In my day to day life I see a lot of people. I repeat myself A LOT and having patience is a huge part of this job. ya - sometimes it's groundhog day.

Making assumptions (anywhere in life really) can lead to poor results, frustrating sessions or potential injuries. To give you an example this week I worked with the WNE Football team. When you mention a “football player” Most people immediately envision a big, strong and healthy person. One would also assume these athletes “know their way around a weight room”. No, they don’t! They have grown up their entire lives with people assuming that because they play a physically demanding game they’re strong therefor they know what they’re doing in a weight room. WRONG! Don’t get me wrong I am not attacking the WNE football team. I love working with these guys and their work ethic is unmatched. My point is that each of them need and deserve to be given the time and attention necessary to understand the movement pattern.

“Today we are going to bench press.” They’ve seen a bench press preformed, they’ve benched a few times themselves and still there is an enormous amount of players in this category/sport that don’t do it right. What should be the primary mover? What is the proper range of motion? Where should your feet be paced? Elbows in or elbows out? Coach, what’s the difference if I do it my way? A good Strength Coach spends the day not just telling but instructing. Not just instructing but coaching. And not leaving it at coaching but educating is what will make the long term impact and results for their players.

Life as a Personal Coach

Here is a better example. The other day we are in the office (at CPC) talking about a client who had just starting coming to us. There was a history of stability problems for this person and pain in the knees. We did an FMS and looked at some mobility aspects. Come to discover it was as simple as a really tight soleus (calf muscle) causing the unstable walking, squatting and lunge. Smitty (Mike Smith) looked at me following the session and said “how can this have gone on so long and someone not know trigger point? That was a simple fix”! At CPC we use Trigger Point with everyone. We understand MCT and how it applies to every single individual and in different ways it does. We completed out training in 2013 and almost 100% of our subscriber base does MCT on their own. It is baffling for us to think that another professional doesn’t know how to execute MCT and teach it to their clients. So, in response to Smitty I had to remind him that if he were to think back 3 years ago, before we all received training, would he have known how to treat the soleus? Would the solution really be that easy to him and are you looking at the situation with bias? The answer, no! I am in no way digging on Mike in this example I am just fortunate enough that I saw it from this perspective at that time.

And being educated on nutritional information...

You don’t get enough water. What is enough? Eight, 8oz glasses of water right? No, that’s not good enough anymore. The best "quick" advice is to take your body weight in pounds and divide it in half. That is the number of ounces of water you should consume in a day at minimum . Now if you are an active individual you have to assume sweat rate and atmospheric conditions. Do you have a high protein diet? Is it from plant sources, animal sources or powders? Do you take any supplements? So what if I am a 160 pound male who trains/exercises 5 days a week and eats an animal protein rich diet? Answer - He may need to consume 118-130 ounces of water a day. That much?! Yes, that much! What do you mean you didn’t know any of that? – kidding. Basic everyday conversation to me but that may be a “WTF moment” to you if it’s a first. Not thinking for a second that for proper immune function, intestinal health, muscle contractions and cognitive response you would have to drink that much water! yup - that's accurate.

And then there is just life

The examples of how the Curse of Knowledge effects almost all facets of our life won’t take you much time to think of or come up with a few. Go ahead - think of one.

Seriously. Think of one.

We're all guilty.

In the beginning of this blog I mentioned that I wanted to introduce this topic to my fellow coaches, friends, neighbors and citizens.I am NOT going to make this a political conversation or allude to how I stand on the presidential race. I would like to appeal to the masses as you start to make your own decisions though. Please do your own research and become informed. When you speak to someone with a difference of opinion take the time to discuss, not argue.

Maybe you have arrived at your conclusion because you are privy to a piece of information the other individual is not. OR MAYBE they are privy to something you are not or a point of view you haven't considered. Don’t be afraid to be wrong or for your point of view to be changed. It doesn’t make you weak. On the contrary in makes you much stronger to be open minded.

Use the knowledge you have to HELP someone else instead of INSISTING on being right. The more well informed we all are the better as a whole we will be.

Knowledge is a tool – not a curse… Unless your close minded and quick to judge.

I guess it's on you.

Character. Leadership

Sat, 13 Feb 2016 03:24:00 GMT

I know almost all of you watched the Super Bowl on Sunday. Most of you for the game itself, maybe some to watch the commercials, and most to get together with friends and eat awesome greasy food. One thing I bet most of you did not watch is the post-game press conferences for both the winning and losing team. In this case the post-game press conference I want to reference came from the NFL MVP Cam Newton. Cam Newton has been exuberant and charismatic all season long as his team put together a 15-1 regular season and cruised into the Super Bowl game with two more easy wins. The post-game press conference after the Super Bowl showed a much different Cam Newton. He showed up with a hoody on (hood up), instead of his usual flashy garb, and was short with reporters until he eventually cut the conference short and walked off the stage.

Now, I am not trying to judge or tell you anything about Cam Newton the person or athlete, in fact I don’t really care at all, he has zero effect on my life or any of ours. However it is a great example to use when talking about leadership and character. Is this how a leader of a team should act when things go wrong?

This brings me to my point. It’s easy to be a leader when things are going well. It’s easy to show good character when everything is going the way you want it to. True leadership is being there and leading when things aren’t going your way, when everything looks lost. That is when a leader will step up. Character is no different, how a person deals with winning and losing reveals their true character.

All of us can learn from this, whether you are a parent, an athlete, a coach, a supervisor, or a business owner. A true leader shows his best character when times get the toughest. A person of high character will not make excuses for failures and mistakes. A leader is unselfish and does not draw attention to themselves, especially at the expense of others. He/she is respected, and counted on by his teammates.

Cam Newton is a good example, when things are going well; elaborate touchdown dances, taunting and showboating seem to be the norm. When things go bad like the Super Bowl, pouting, blame and walking out on his press conference. Is wearing custom gold cleats with the letters MVP a way of putting your team first, or is it a way of attracting attention and putting yourself above the team. How would Tom Brady react differently, or Derek Jeter? Let’s talk about Peyton Manning for a second. Two years ago his team was on the losing side of the most lopsided game in Super Bowl history (watch his post-game press conference). Flash forward two years…Super Bowl champions. No, he certainly does not have the athletic talent he did two years ago, and may be the worst statistical quarterback in the league, but that right there should tell you a lot about Peyton Manning’s character and his ability to lead. When the game was over and the press wanted to make the game about Peyton Manning’s retirement, he respectfully put the attention back on his teammates and coaches. Peyton Manning the leader, not the quarterback led the Denver Broncos to the victory. If that’s not enough to convince you read this ( http://espn.go.com/nfl/story/_/id/14738278/peyton-manning-path-super-bowl-goes-practice-squad ) or this ( http://sports.yahoo.com/news/peyton-manning-leaves-crushing-super-bowl-loss-with-reputation-intact-065205260.html ).

Be Thankful.

Fri, 27 Nov 2015 01:30:00 GMT

Be grateful.

I have been thinking a lot about Thanksgiving these past few weeks. It has traditionally been my favorite holiday for as long as I can remember. It is one in which new traditions have been easy to create because it’s not tied to religion. I am in no way trying to sound like an atheist, but it has always made the day about your tradition and creating traditions vs. having to carry out traditions.

Today we stand on the eve of Thanksgiving. A day that was declared a national holiday in 1863 by President Lincoln that we have done what we as Americans always do gluttonize that entire thing. Somewhere along the line it became about what your favorite side dish is and what time are you eating dinner because you might go to two places. Not so you can say hello but so you can eat two meals. A day that now has three NFL games so that we can be assured not actually to talk and connect with the company around you. A holiday that started as a celebration of a successful fall harvest has been warped into an overindulgence of many things.

As you start to think about your day tomorrow I ask you to be very open and upfront with yourself and those around you about what you’re thankful for. Don’t take the easy road either. “I’m thankful for my health” – WTF does that mean to you? Do you mean that you’re happy you don’t have cancer but not thankful enough to do 30 minutes of exercise every day? “I’m thankful for this meal” – because you know it’s going to be delicious & you didn’t have to cook it? Or are you grateful you can take a day of rest with your family and friends under a protected roof and financially afford to place a meal on the table? Get into what you’re grateful for and enlighten yourself as to just how many wonderful things you have around you.

I thankfully work is busy, and I have to work every day.

I'm thankful I didn't grow up thinking families were perfect, and shit is hard.

I'm thankful I got a job as young as I did and always kept one.

I'm thankful I blew out my knee because it reminds me to slow down and re-evaluate things.

I'm thankful I have seen what alcoholism does to a person, so I am mindful of my relationship with it.

I'm thankful I have people who love me.

I'm thankful I can afford a car.

You’re right there is always something else to drive towards but never forget what you have. Be thankful!

- GS

Ain't Nobody Got Time For That

Thu, 19 Nov 2015 01:17:00 GMT

There are always programs to write, sessions to run, classes to prep for and execute. The daily challenge to provide original and well planned sessions is real. You as subscribers want a workout that will challenge you and help achieve your goals. I take that very seriously, and that takes time. Time away from the office to plan and program accordingly.

In September I enrolled in the Ironman Coaching Certification. Becoming an Certified Triathlon coach was been on my to-do list for a while now. It's a natural next step in what I do at CPC and as a triathlete. With little hesitation and understanding of how extensive the process would be I enrolled. Upon my first login I was put on a 90 day clock to finish. To give you some perspective the program is an online learning platform consisting of 11 very specific and very detailed modules and 1 final assessment. Since September I've felt like I'm back in college trying to squeeze extra time into a day to get everything done. My 90 day window is closing quickly and the stress is mounting.

There is always a self-imposed expectation to train. Getting a workout in is not as easy as it once was before I joined the staff of CPC. I could train all day long and no one would miss me. Striking a balance between my time and the time needed to dedicate to the CPC subscribers is a challenge. Let me be clear, I love my job. Getting back to an "elite" training level is a stress that I feel. I don't want to be a flash in the pan. Will I ever make it back to Kona? Who knows. Will I do an Ironman again? YES! When? I have no idea.

My stressors may not seem like much but they're real. Each of us carry our own stressors. Life, work, and personal goals. All of which can very easily take over our week and before you know it, it's time to do it all over again. I am 100% guilty of working every day of the week and taking little time to rest and recharge. Amber blogged a few weeks ago about just making time and I whole-heartedly agree however, there are times when you have to put the to-do list away and enjoy life for a little while. Regardless, of how many sessions I have to program for or days ticking away from my Ironman Certification it is far more important for me to Take A Day. I'm more productive. I'm rested and looking forward to the week. I feel sharp and ready to cue up Monday 6am TRX Fit.

So the next time you find yourself trapped on the rat wheel just scurrying along slow down and remind yourself to Take A Day.

Tick Tock, Tick Tock

Tue, 10 Nov 2015 02:45:00 GMT

Time management. Who has time for that?

One of the most important things I have learned throughout my college career is trying to balance a busy schedule. Being a college student, trying to balance a demanding sport, classes, sleep, and to have somewhat of a social a life can get exhausting. There are days when I finally sit down at my desk to start homework and realize I haven’t sat, collected my thoughts, and breathed all day. The way in which someone goes about “time” is different for everyone. I see it as finding your rhythm and balance as to what is important to you. This can apply to all aspects of your life. In relation to exercise, I know a lot of people always result back to the same excuse - “I don’t have time to workout.” I couldn’t disagree more. I know when I set aside time for an extra workout, the outcome isn’t just physically beneficial for me, but mentally as well. One thing you will always come across in your life, are people who say, “I don’t have time.” People will always make excuses. The truth of it is, if you truly want to fit something into your schedule, you do. You need to capitalize on each hour of the day. Not just to go through the motions, but to do what you need to and do it well. I could name endless amounts of dedicated people who are up before the sun rises grinding it out, just so they can succeed, one day at a time. The mentality and motivation aspect of things are usually lacking for those who make excuses. This stems from not setting aside and making time to achieve what you say you will. These are the few steps I try to follow each morning and throughout the day:

1. Do what makes you happy

2. Prioritize

3. Write a plan for the day

4. Surround yourself with those who make time for you

5. Work hard and efficiently

One of the most important things that have come out of my forced time management skills is realizing that sometimes you need to do NOTHING. Which for most of us, isn’t easy. Busy bodies are not easily stopped. Sometimes it is important to step back and see how you are spending your time. Observe how it is affecting you both mentally and physically. Each step should be beneficial in some way. I encourage you to take five minutes out of your day and make a list of how you can improve your time management. I guarantee that giving up 5 minutes now will save you in the long run!

Ironman World Championships 2014 - "Sarah Kelly, YOU are an IRONMAN!"

Sat, 18 Oct 2014 00:42:00 GMT

Flight 1263 is high above the Pacific Ocean taking me home from the Big island of Hawaii to Massachusetts. It has been 5 days since I became an Ironman and realized a dream that I never thought I would ever have the courage to fulfill. It has taken me the last 5 days to wrap my head around what I did. To sum it all up in a post seems impossible. I am not an elegant writer that can craft sentences expressing the array of emotions I went through over the course of 11 hours and 23 minutes. What you will read over the course of the next few pages (sorry, not sorry!) will be directly from the heart as I have done since I starting blogging 20+ weeks ago.

Grab a coffee, a comfy seat, and maybe some tissues if you're the emotional type because this will might take a while. :)

On May 4th, 2014 I learned I had qualified for the Ironman World Championship in a flurry of tears, hugs, and cheers. After accepting the slot to Kona I knew my life was about to change. I was excited, motivated, and sick to my stomach. I was going to the Ironman World Championships...freaking KONA...and I had YET to do an Ironman!

The training, the nutrition, the early hours, the lack of fun for the last 20 weeks was done all for one reason, to hear these 6 words, "SARAH KELLY, YOU ARE AN IRONMAN!" I have accomplished a lot in my athletic career. I've played a collegiate sport for 4 years. Played in an NCAA Final Four. I tried out for the US Field Hockey National Team. I've run road races. I've completed countless triathlons from sprints, international, and Half Iron distances. I've done Tough Mudders, and GORUCKs, but until 5 days ago I had never done an Ironman.

Why you might ask?

The truth is this, I don't do anything that I can't give everything that I have to make sure I finish...and finish strong. As much as I wrote about crossing the finish line any way possible, I was not going to settle for anything other than as hard and as strong as I could. There is just no other way. You can reference past mentions of the Game Face I put on or how I equate myself to a tank to gain further insight into why I am the way I am. Bottom line is this when I commit, I commit. There can be no halfway. Halfway is bullshit. So after countless training sessions I'd made it to Kona ready to take on everything that the Ironman World Championships had to throw at me.

Race morning I woke at 3:30am after a fitful night of sleep. I ate my peanut butter covered toast in silence standing in the kitchen. I was nervous but not to the point where I couldn't eat. Weird. The biggest race of my life and I'm not having a problem getting anything down. I decided to take it as a good sign. After the family stumbled half asleep out the door we were off on the seemingly endless drive from the Waikoloa Beach Resorts to the King K Hotel and pre-race funtivities. The volunteers were amazingly chipper at 445am inside the body marking tent. As I was tattooed with 1707 on both upper arms I learned the volunteer marking me had traveled from Colorado just to GIVE BACK to a race he has participated in several times over. He asked if I was nervous. I stopped to think about it because I wasn't chomping on gum like I do out of nervous habit, nor was my stomach a twisted mess. Out of habit though I said yes. He assured me that today was about enjoying the day, ups and downs, and the magic of what was happening around me. I'd received this same message from many Nauts who had done this race before me. Maybe the magic of the Big Island was sinking in because my nerves were as calm has they had ever been and I wanted nothing more than to just GO!

Lucky for me, and my family, they were able to finagle VIP passes allowing them access to the pier and behind the fences corralling the racers before the start. I was able to laugh and chat with them before heading into the water. More importantly I was able to give them all one last hug before I set out on the race course. I found Elena in the sea of pink swim caps of the women age group racers. She looked relaxed and ready, calming me with words of encouragement all the way to the stairs leading to the water. We parted ways as we headed out to start bouy to await the boom of the cannon.

This was the moment I'd been dreading the most. The swim. Admittedly it's the weakest part of my race. I'm strong enough to hold my own and give a little nudge if needed but the though of swimming 2.4 miles was more daunting to me than running a marathon. As I bobbed up and down I remembered my good friend Steve Roulier telling me to take a moment and look around. Look at the pier and the sea wall with all of the people 3 to 4 deep. Watch the sun rise over the iconic church along Ali'i Drive as the surf boarders paddle back and forth holding you back. It was an incredible feeling knowing I had made it. I was ready. My plan was in place. All I had to do now was to execute and finish strong.

BOOM! Time to get the show on the road! The first 1/4 mile was rough. I spent most of that time jockeying for open water and the line I wanted to take. The pack thinned out and I made sure I lined myself up so I could see or touch every paddle board marking out the route, there was no way I was going to swim extra mileage. My plan for the swim was to play it very conservatively. I swam with ease and reached the Body Glove boat to start the turn around before I knew it. The water going out was choppy but not terrible. I had anticipated worse. Heading back in the current pushed me slightly off line but with a few extra sights I was on course again and swimming bouy to bouy as planned. The last quarter mile seemed like an eternity. You can see the pier, hear the crowd, but you just can't seem to close the gap fast enough. My stomach was starting to feel a little queazy from the salt water I'd swallowed along the way and my head was pounding from the cap and goggles suctioned cupped to my face. I was never so glad to get out of the water and start my 112 mile ride to Hawi and back.

I can't say enough how great the volunteers were. They slathered me up with sunscreen, helped me with my gear bag, and guided me out of the tent to my bike. Two things struck me in T1. The first, thank god my bike was all the way at the end of the pier and end of the rack so I could easily remember where it was. The second, damn we're my lips salty. My brothers asked me how I was doing as I donned my helmet. The only thing I could come up with was its salty out there. They got a laugh and I was off!

With the swim behind me I was now on my bike with many miles of the wind blown Queen K ahead of me. My stomach was still upset but I stuck to my plan of fueling every 15 minutes with a small piece of Garukabar or Honey Stinger Waffle. I drank when I needed to and even when I didn't. I finished my torpedo and another bottle within the first 30 miles. I didn't want to drink the Perform if I didn't have to but I had finished all of my Skratch and knew I'd need to keep the electrolytes coming because it was HOT! At some point within the first 30 miles a familiar voice came up behind me. "Fancy meeting you here!" It was Elena! She was riding strong as I watched her pull away from me. I'm thankful she caught me. She pulled me out of a conservative trance I had fallen into. I was unsure of how hard would be too hard and had fallen into a rhythm that matched past training rides. I knew if I could keep her insight I'd be okay. Then, the wind came. I'm not talking a breezy New England wind that comes every fall. I'm talking about a blow you off your bike cross wind that changes direction whenever it pleases. From Waikoloa to Hawi at the turn around I was scared to take my hands off of the bike. There were times I had to grit my teeth and pray as I leaned sideways into the wind. The headwind up 207 to the turn around made life suck. I watched the pros and age group leaders whiz by as if there was little to no wind. All I could think about was how great the trip back would be. Oh how foolish of me to think that any part of the bike course would be easy. Madame Pele kept the wind blowing every which way but from behind you. Riders would pull up beside me and ask if last year was this windy. I would reply with, "Hell if I know, but this kinda sucks!"

The once amazing lava fields had turned into a blast furnace. I was hot and the wind just wouldn't quit. My stomach was still upset and my desire to eat anything was gone. I stopped eating solid food around mile 60. I forced a mushy banana down once or twice and kept the fluids and Endurolytes coming. I was worried I wouldn't have enough for the run but I just couldn't eat anymore. As gross as it sounds I was peeing...A LOT...and wasn't overly worried about my hydration. But, my head was still pounding. It had to be from the lack of caffeine, there could be no other explanation. I avoid coffee on race morning for reasons coffee drinkers can relate to ;). All I wanted was the Excedrin I packed, but it was in my RUN BAG. DAMN IT. As promised the last 30 miles of the Queen K was hell. I already hated driving it in the car but the bike was so much worse. The wind was strong enough to bounce the rental car around the road and road side straw bushes lay flat. I managed to close the gap on Elena after I lost sight of her at the turn around. As I pulled up along aside her she said she wasn't feeling well. I reminded her to just keep on truckin and smile. Lida would want us to smile. As T2 approached I'd never been so ecstatic to get off of my bike.

Elena and I hit transition together, rounded the pier to my brothers routing us on and giving us high fives. Again, the volunteers were amazing. One lady did almost everything but put my shoes on for me. After a quick pee break (remember, a pee break in T2 makes you run faster...at least it does for me) I was off. Only 26.2 more miles to go. The thought of what that distance represents to most people, myself included before race day, didn't even enter my mind. The first few miles were effortless. My legs knew exactly what to do all I had to do was keep them under control and hold the 8:15/8:30 pace I had planned. At the turn around at Ali'i Drive I had caught up to Elena. I slowed a bit to see how she was and if there was anything could offer her. She graciously said no and to go ahead and have a great run. Steadily I plucked away each mile. On the hill up Pulani Dr I saw the woman I bumped into 3rd place in St. Croix and effectively stole her slot to Kona. She was cheering me on from the road side. I gave her the biggest grin I could muster and kept on pushing to the top and the left hand turn for the long out and back along the Queen K.

At this point I knew I had it. I knew I was going to finish, but how well was the question. My left hip and IT band were tight with every uphill step and I swear the entire run out to the Energy Lab was uphill. Rather than focus on the grade of the road or the pain in my leg I set my gaze on the tents of each aid station. All I had to do was make it one more mile. My mind would wander between each aid station. I'd replay all of the long training runs I'd done by myself. The track workouts I hammered out in the midday heat this summer with Danielle on my heels. I'd think about all of my friends and family at home tracking me and routing for me at home.

When I reached the Energy Lab I felt a wash of relief. I had made it. I was over halfway and still feeling great, but this was the point were I'd heard everything can start to fall apart. The turn around is so much further down than expected but the "energy" the volunteers put out at the turn around and special needs station got me to the base of the climb and to the mile 18 aid station before taking the turn on to the Queen K for the final push home to the finish line. At this point my legs are starting to slow down. They weren't seizing. I wasn't hitting a wall. They just weren't turning over like they were earlier in the run. I made the decision to walk through each aid station from there to the end. Take in as much as I could.

Water. Perform. Ice. Orange slice. More Ice. More Water. Sponge off. Run.

My steps were forced. My pace had slowed to 9 min miles and I was chasing the sunset to the finish line which I so desperately wanted to beat. As I passed Elena on her way out to the Energy Lab I knew my chances were slim of beating the sun as it dropped below the horizon. I made the last long climb up the Queen K to cheers from the partiers at the top who had been going strong since the first few pros hit the run course. I allowed my legs to go as fast as they could down Pulani until I saw Jen El-Seriff. I slowed for a quick hello and wish of luck before finishing the excruciating descent. The last 1.2 miles seemed much longer though my pace was speeding up. I was going to take Ali'i Drive in true SK fashion. Full Steam Ahead! I made sure to keep my eyes up and slap hands as I neared the finish line. The crowd was wild and wanting nothing more than to cheer everybody on. I could hear the famous voice of a Mike Reilly calling out names and saying you are an ironman.

There's a moment that I am sure everyone has the first time they do an ironman when all of the training and the struggle along the way floods you with emotion. I entered the chute replaying everything that had happened to me good and bad since the start of the year. My response was to pick up the pace even more and choke back the inevitable tears. When I hit the ramp to cross through the finish podium I made sure to slow down put my fists up in the air for a celebratory double pump with an added yell for emphasis. Mike Reilly made the call I'd been waiting for "Sarah Kelly, YOU ARE AN IRONMAN!"

I had crossed the line in 11 hours and 23 minutes. No, it was not as fast as I wanted to go. No, I did not beat the sunset. The wind wasn't in my favor. However, I finished strong. I was upright and walking with ease. I ate the glorious little donuts they had for post race food, along with Coke, pizza, pulled pork, and more coke. Sorry Krystal.

The VIP passes had never been more valuable than when I saw my family minutes after I finished. Kieran got to me first and picked me up in the biggest bear hug. I cried. I had never been more happy. Then I hugged my parents, and cried a little more. Brendan came up behind them a few a few seconds later, with another bear hug. He squeezed me so tight I'm pretty sure he bruised a few ribs. They are still sore. Worth it!

If you have continued to this point I can assure you I'm wrapping it...

Flight 1263 has landed and in 4 hours I've written about almost everything. Flight 1522 from San Fran to O'Hare is taxiing to the runway bring me closer to home and the people who have supported me every step of the way. I cannot say thank you enough to everyone who trained with me, coached me, motivated and inspired me. Without you none of this would have been possible. I'm sure I would have finished but the joy of racing for someone other than myself wouldn't have been there. When I started writing I wanted to journal as much as I could to look back on if and when I do another Ironman. More importantly, I wanted to share my journey with everyone and provide even a small amount of inspiration to take on your our Kona. There were days I thought I would be too scared to get into the water and start racing, but after weeks of dedicated training and racing it was the complete opposite. When you decide to do something, making a personal and financial commitment, there can be no halfway. You owe it to yourself, and those that support you, to give everything you have in that moment. It don't care whether it's a training day, your nutrition, or race day. Give everything you have. Trust me, it will all be worth it. Some of you have witnessed my journey first hand, while others have read about it. Either way it is my hope that you can take little piece of what I've done and put it into your own life.

Mahalo,

Be Inspired by Them. Motivated for YOU.

Wed, 04 Jun 2014 19:12:00 GMT

~Sully