Barbell Back Squat

Everyone has their favorite exercise, drill, move, pose, etc.  Mine is probably the barbell back squat.  Ironically, it's one I've never been incredibly strong with.  My form has always been solid but my weights never really exploded.  Admittedly, when fully healthy, it was never move I ever tried to lift incredibly heavy on and usually kept my reps between 10-20.  For a long, long time I've had some hip back issues and it's just not worth it.  

However, even at the 10-20 range (or higher or lower) the overall benefits of this move are right up there at the top w deadlifts, similar move from the hips down but different load.

Big moves recruit more muscle fiber, build muscle faster, thus burning more calories 24/7, not just when training.  

How to set up a back squat:

A) feet are set hip width or just a tad wider.  You can go wider or more narrow but there is a greater risk and you could be putting your knees in a bad position.  For beginners and beat odds of safety, hip width or slightly wider.

B) Set the bar across your upper back/traps (NOT YOUR NECK).  Hands can be placed nearly anywhere along the bar as long as you have a firm grip, keeping it in position and so your hands/fingers are not in jeopardy of getting pinched/slammed when re-racking.  

I have very tight shoulders so I set my hands as wide as possible.  

C) Slowly start to lower your hips while keeping your chest up, exposed to the wall.  I often say "I need to read your T shirt."  This keeps people from leaning over and putting too much pressure on the back.  So chest up, abs tight, as your hips lower. 

D) Stick your butt back a little as if reaching for a chair.  This will keep the midline of your knees behind your toes, maintaining a safe position and limiting strain on the knees. 

E) Lower hips until comfortable.  Ideally, your hips will drop as low as your knees.  The side view would look like a lightening bolt with your upper body and shins at a similar angle, with your thigh parallel to the ground.  

F) With eyes on a target, exhale and push through your heals until standing tall again.  Do not lock your knees out.

Keys: eyes up, chest up, butt back, 1" lower, drive through the heals, breathe, focus 

30 Day Power Program

I've been meaning to sit down and write about this but when I do, the words have been escaping.

I think "How do I write this?  How can I clearly explain the changes I believe will happen?" and I stare at the screen.

It hit me today when emailing an interested participant back.  She was concerned about being out of town the first week and whether or not it was worth it to sign up.

My first reaction was kinda iffy.  I thought "jeez, that's 25% of the month..." then I thought "it's still 12+ yoga classes, the bootcamps, the cardio and the nutrition so that still has big value."  

But as I continued writing, I thought "This program is running in June, but the benefits will last far beyond.  This program will still be with you in December."

On paper, it's power yoga, it's nutrition, it's cardio work, it's fitness, it's a bootcamp... But that's just paper (or a screen), and we don't live on paper. 

What we're going to do, the moments we're going to experience, aren't in a script or schedule and I can't predict what you're going to feel physically, mentally, emotionally or spiritually.  

I can tell you this, how you make decisions will probably change.  We will no longer have an "auto pilot brain," just cruising along.  You'll know what you're eating and why you're eating it.  The food you decide to put in your mouth will no longer be a habit, it will be an intelligent, mindful choice. 

How you decide to train yourself physically will change.  You'll have a better understanding of what your body needs and when it needs it.  You're body is a magnificent system and we'll learn to trust it again, making decisions off of needs and not wants. 

Yes this is training.  Yes, you will burn calories, you will lose weight, you will time and tighten and at the end of the 30 days you will feel amazing.  Probably better than your even imagining right now.  You're going to do things on day 30 you couldn't do on day 1.

You're going to do things you haven't done in a long time or even ever.  You're going to doubt yourself and question if you're doing the right thing... And you'll feel incredible afterwards.  

If you've read my blogs, you know where Ive been and you know I'm on the path with you.  

This could be a month you remember for a very, very long time.  

Quick one (a story in progress and money)

I have a "client," (I'm still uncomfortable with that word.)
There's a new Blue Chip Member (I like that better) that I've been working w a for a few weeks now. We met and the hard part was already taken care of, she was committed. Often, getting someone to buy in and commit themselves to training is actually the hard part. But we met, we talked and she was ready to get after it.
Everything I said, she did. It starts w goal sheets and laying out the nutrition plan. Both were ready to go by session #2 plus she had an equally motivated training partner so a nice path was already in place.
We began to start the work and one week after another, success and success and great stories after another.
One day, I noticed her notebook that she keeps EVERYTHING in. She always has it but I never said anything about it. (Btw, I love notebooks and jotting down ideas and goals). So she was telling about a recent accomplishment and I referenced her notebook and said "You're going to have a great story to tell."
And it's not about the actual notebook, it's about her journey. Notebook or not, she's creating a great story.

Are you?
Are we creating great stories or watching?

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I had another conversation recently about "business." Someone said "I hope you are making some money... I want you to stay motivated to continue."
It would've bad timing to say "money doesn't motivate me."
I know he didn't mean it as far as I took it but still.

People who are in this line of "work," and who operate with a true and honest intention, aren't motivated by money, status, size of the room, size of the company, size of the staff, size of the client base, it doesn't matter if there's 3 people or 80, a room that's 20x40 or 100x40, I could be at a park, the beach, a room in the middle of an old warehouse with volleyball noise all around :) or the 10th floor of a downtown office building... My heart is coming out in this next session. Money couldn't possibly make that happen.

Commit

I've always said -
Through the personal training, the bootcamps, the yoga... If it ends, when it ends, I want to be able teach enough so you're able to do it all over again on your own or with your friends and family.

The #1 thing you need, is an insane level of commitment. That's why I post "When you want to succeed as bad you want to breathe," as often as I do.
I somehow had that mentality as a young guy, many years ago :) Andy has it. You might, i just don't you the way i know andy. Just a lights out, F this, it's happening and not a damn thing is going to stop me mindset.

Commit. Anything you want, anything you want to see happen, commit fully and it will happen.

Be A Magnet And Attract Your Life

Many interesting and fun conversations have been popping up lately.  Interesting conversations, books, music, documentaries.

(These thoughts may spill out at random but I think it will make sense before its over.)

A while back, I wrote about a Jim Rohn audio I listened to where he instructed how to make a list of goals.
1) Get out a notepad or journal.  (Jim Rohn is huge on journal-ling and its something I need to be better at.  The benefits could be a difference maker.)
2) In your journal or notepad, write 50 goals.  It doesnt matter how big or small, how realistic they may seem or how simple or how large or small.  The first 50 things that pop in your head, write them down.
3) Once you have your 50 goals, separate them on another page into 1 year goals, 5 year goals, 10 year goals and greater than 10 year goals.
4) On another sheet, pull the top 5 of each category and write them down.
You now have a very well defined list of goals.  Its very exact and well thought out.

Now the magic... that list of goals will become a magnet. Your list, your action of writing them down will now attract them.  Sounds crazy?

I did this a few months back, probably last summer.  Want to see my top 5?  I achieved them all already.  The first 5 things that popped in my head, happened and they were not "gimmes," far from it.  Do I think I'm special?  Heck no.  But I believe in the power of attraction.  The power of your own thoughts, creating your world and reality.
Simple example we can all relate to: Have you ever thought of someone  then within moments, they text/call/email or even show up?  Its not a coincidence.  I know to some people that can sound very crazy and someone reading this is probably thinking "oh boy, hes finally lost his mind!"  But I do not believe in coincidences   I believe we create situations with the power of our thoughts.  Its something I often touch on in these blogs and circle around but never quite say/write.

Think about this:  Have you ever seen a negative, pessimistic  unorganized, mopey millionaire?  I haven't, and I know a couple millionaires.  Granted... they're happy because they're loaded!  But A) money doesn't make people happy and B) people do not achieve success in life by moping around, kicking rocks and staring at the ground.  They become successful by having goals and making their dreams become a reality.

I highly recommend starting your goal sheet right away.  Find a nice piece of paper or even go out to a store and by a nice, attractive journal, something that you'll look fwd to writing in, and get it started.

Now, two paragraphs above I wrote "having goals and making their dreams become a reality."  I once wrote something like - We all have goals.  The difference between us is the length of the imaginary line between seeing our goals in front of us and how we decide to move towards them.

Think about that for a second.  Imagine a goal out there on the horizon or however far you may see it, the goal that popped in your head may be sitting a few feet away.  The difference between you and that goal is a plan and then executing that plan into action.

Executing the plan will take persistence, patience and perseverance and not sitting on your ass.
(Side story - years ago, after high school, I worked in a car dealership.  And I talked A LOT.  I was very annoying.  Actually as I think about it... I'm still annoying, but now I have an audience that kinda likes it when I get annoying :)  Back then I was some 19-20 year old big mouth trying to motivate a bunch of guys in a parts warehouse and mechanics!  One day I was talking about something, I have no clue what and I wrote a huge P on the dry erase board and added the "ersistence, atience, erseverance," next to it and it stuck with me.)
Anyway, PERSEVERANCE.  Have a plan, keep it moving, have unlimited effort,  know your surroundings, try to see the pitfalls before you fall. And if you fall PERSIST!  You cannot give up.  Ask yourself "How bad do I want it?"  If you only so-so want it... go home.  If you want to succeed as bad as you want to breathe... hhhmmm.  And as you move along on the path towards your goal, be patient but not slow.  Be mindful, but not a full time "watcher."  Learn as you move and grow, that's evolution (baby! - Pearl Jam fans get that reference.)

Personal note:
As time moves along, I'm always in awe when I find music or a documentary that references something else I'm into.  An example, I read a book a long time ago about the ego and how the ego is not real but a mask we wear.  And we can have different ego's depending on our environment   Some egos/masks have beneficial factors and some have negative factors.  All in all, understand they are not our true selves, and understanding and learning and accepting the difference between an ego and whats true, can take years and even longer and some people never learn the difference or are happy living in their ego.  I was like that for a very very long time, but I didn't know it.  I knew I had "moods," or situations that changed my behavior but i didn't really pay it any attention, it was just how it was.  Once I learned this and began studying myself and my own behavior and asking "why?" to myself... things became more clear.  Ask "why did I say that?" and "what made me feel that way?"  Self analyzing is crucial, but do not beat yourself up.  Just ask why, listen to the answer, accept it, let it go and move on.

My example is, I grew up listening to two bands.  Pearl Jam and The Doors. There was always a strong attractive quality for me towards their lyrics (don't get me wrong, when Pearl Jam goes off... I just got goose bumps).  In "Last Exit," he sings "Let the sun climb, oh burn away my mask... shed my skin at last."  My interpretation looking back at it was that he was referring to his ego and there are several other references to this throughout the albums, mostly from Vitalogy on through.
Speaking of "through," and then ill wrap up this crazy long blog... Jim Morrison is extremely underrated.  In my opinion, 75+% of his lyrics (and life) were referencing "unlearning," and erasing the bullshit from our minds.  Ironically,  "Break on Through (to the other side,)" actually came up in a conversation this week when I was speaking with Glen, the jump coach at Eastside.  We were talking about training and athletes and eventually steered the conversation to yoga, of course, and our "breakthrough," moments we have on the mat, in life, on the field, at work, all over.  We break on through.  That same night, I actually had that song in my playlist along with some Neil Young, Bob Dylan, Hendrix and Zeppelin but changed at the last minute.  Not a coincidence.    

Money & Status

There are things in life we learn to accept. Unfortunately, one of those things is the fact that a lot of people are only driven by money and status and that's something I need to be better at accepting.  I need to find a perspective that allows me to recognize, accept and let it go.  Right now, I'm not there. 

I understand, we have bills to pay. We have rent or a mortgage, probably a car payment and some other random bills, so I get it. We need "jobs," that pay those bills. We also need a "job," to support the life we dream of living. We want to go on vacations and see the world. We want a certain style home and car. I have my own opinion on "supporting the life," but that'll be for another entry. I'm just saying, I understand the need to make a certain amount of money.

But when is enough, enough? 

When do our decisions and habits change because we've grown so money hungry that we lost sight as to why we do what we do?

No sense in beating around the bush here, clearly my easy reference point is the fitness (gyms, trainers, ALL studios, instructors, etc) industry and I've never been shy to blast those who have changed their approach to their business based on their need to increase their own personal funds.  (Last time I touched this topic I received a couple angwy wittle phone calls and a visitor ✌)

It's a personal business.  People say business isn't personal... Bullshit.   People come into gyms, fitness centers, and studios often looking for something they don't have, or don't think they have.  They shouldn't be jerked around and taken advantage of financially or emotionally by companies (or trainers/instructors) looking to do nothing but increase their bank account. 

If I make $1,000,000 dollars doing this, I did something wrong. If that sounds really backwards to you... That's ok.

If your prices increased to accommodate your personal plans and support and lavish lifestyle, you're not someone I want to work with.  I know that reads/sounds crazy.  

As for status and recognition and ego... If you do what you do, whatever the field it is, to see your name on some screen, you probably need to talk to someone who can help guide you to figuring out those issues. Think about it. Trust me, I have my own issues but it's just the opposite (i don't want my name out there, I want the logo there) and I'm sure a shrink or someone could analyze it and that's fine.

Do you love people and service?

Or do you love money and ego?

I know this entry had a little "bite," to it but like I said in the top, I'm searching for an answer.  I see people in this industry making "money moves," and not necessarily doing what's best for the people they serve and I struggle keeping quiet about it.  

I get it, we're all who we are and creating our own path.  But finding more people for this tribe would be comforting.  

Just do it

I overheard a conversation last week where a small group of people were talking about a friend.  I heard them say "What is she so upset about? She has a great job, she has plenty of money, she has a sweet car and a hot boyfriend!"



At some point in the day, I came across this pic and posted to the Power Room page.  Very fitting.

Why do people think "happiness," is wrapped up in owning things or obtaining a level of success or a car or a purse or a tan or a job or clothes or your bank account?

We're all in a search for happiness.  We think "hhhmmm maybe if this happens, I'll be happy!  It'll be the last thing I need and then BAM, it'll happen!  I'll be happy!"  Maybe I need a new job, then I'll be happy.  Maybe I need a new television?  That might make me happier!  Maybe I need to go out and drink!  That will make me really happy!

When its over and our money is gone and we have a headache and a bunch of crap and hating the new job.... we're still wondering where happiness is hiding.

 

Reminds of that John Mayer song "Somethings Missing." Actually... it really reminds of that song.  Its about being unhappy and you cant figure out why so you shop and try to find something, anything that could fill that void and make you happy. 

And like my references to training and everything else, I'm on the path too.  I haven't figured it all out yet, any of it really, I'm just writing away, having conversations, getting engaged in some conversations to ease the road, doing different things, diving into myself a little, trying to figure some things out, you know?  So don't think I write these like I'm pounding my chest and while selling you my "Blue Chips 10 Steps to Eternal Happiness Guide..." because that book isn't coming out any time soon... maybe one day :)

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This past weeks Yoga BootCamp homework was to, is to, setting a goal to go out and find people to help.  To find someone who needs "picked up."  To find someone who needs a friendly conversation or a favor or anything and to do it with no intention of receiving anything in return.  Just do.  If you see someone upset, pick them up.  If you see someone who needs help, just help.  Don't ask, just do.  

In the beginning, I was a little concerned that people might think I was coming off preachy and find it all annoying... then I thought "why would they?" and really haven't given it much thought since.  Why not have a quick convo about helping people?  We talk about goals, we talk about work, we talk about what we buy, we talk about everything, so why not this?  

I referenced "Waiting On the World to Change," a few blogs ago... We cant wait on it.  We cant sit around, watching the things we see on the news and letting it bring us down, wondering when things will change.  If we want change, we have to change.  I know that sounds crazy... we think "How is my behavior going to help anything of any significance?"  First off, how do you define whats significant to you?  For me, i have the opportunity to train over 350 high school and junior high kids every year, over 100 sessions, plus all the adult classes plus all the 1 on 1's plus all this Facebook and twitter nonsense... that's nice size audience.  If I can motivate 10% of that audience into being a little more mindful with their decisions, that's significant.  Just knowing one person attempted what we talk about on Monday nights, that's significant. People think what they do doesn't matter, they're wrong.  If you think what you do, doesn't matter... you're wrong.  Someones watching you.  Someone looks up to you.  You are someones leader and inspiration   So lead, inspire.  Why not?  

Sitting back and watching the news, complaining, crying, bitching... its a complete waste of time. 

We cant change the entire world.  But we can change our world.  You can change your world.  Its like everything else, you just have to go do it.