WARRIOR DASH 2011

BY FAR THE COOLEST THING I'VE EVER DONE!
I think it took me about 5 minutes to think "Everyone at BootCamp would love this!"  Then 5 minutes later I thought "Holy crap, everyone I train would love this," and by the time it was over I was thinking "EVERYONE I KNOW WOULD LOVE THIS!" 
The drive wasnt awesome and the wait to get into the parking lot wasnt great, but it was all so worth it.   We registered for the 11am take off but quickly learned that didnt matter.  I think we finally took off around 11:30 and it was immediate fun.  The race started off with a couple hundred people waiting by the start line (they say a few hundred take off every 30 minutes).  Started off on a nice little run down a hill and maybe 1/4 mile down the trail we came up on our first obstacle.  Actually we knew it was coming long before we saw it because we could here people yelling, laughing, splashing, screaming and could eventually see them trudging through "Deadweight Drifter," which was a small section of the lake... about 3 feet deep and had around 3-4 logs floating in the middle.  If you werent willing to launch yourself over them, it took a bit of a team effort to push them down and climb over the top.  Thought this was nice because it kept you cool early.  From there we were straight up what seemed to be about 1/4 mile hill and back down... but pretty much loaded with mud or at least very unstable conditions.  Actually alot of the first half was very muddy and you really had to be on your toes or you were going down... which I did. 
Once we made it out of the woods and mud, we were on to the "meat," of the obstacles, about every 100 yards or so was something new.  The order in my mind is a little shotty and actually the website has them out of order to but I remember; about 15 yards of car tires to run through, in and out of a dumpster, then more tires, then another dumpster, then more tires, then one more dumpster; 2 or 3 different rope and wall climbs; about 40 feet of balancing beams; and a really nice over/under obstacle (over a 3 foot wall, crawl under a wall without 2 feet of room above you).
However, the best was definitely last.  We get to the top of the last hill which was pretty exhausting and there are two fire "lines," in front of us and across the path.  Definitely not too crazy, just pretty cool because they take your pic jumping over the fire which can be purchased a few days later on the website.  But that was the coolest part.  We approached a mud pit and I saw people crawling and I thought they were doing it to be funny and just to get dirty because you actually could telling it the were walking or anything.  So we walked in... and immediately sunk at least 3 feet... tried to walk and it was so thick it was nearly impossible.  The only way to get through it was to basically doggy paddle through the top layer.  By the way, if you could stand and walk through it, you werent allowed because there were lines of barb wire about 12-18" above the mud... so you had to get into it.  And again a picture station right when you crawl out to capture you at your "hottest," which is also where you cross the finish line.... but its not quite over because now you have to get clean.
So you're covered in mud and making your way down a slippery slope and into the lake where everyone else is mud sliding in and bathing together!  Which sounds really ridiculous and maybe gross but trust me, the event is so much fun you just buy in to everything going on.
AND NOW YOU GET TO CASH IN YOUR BEER CHIP AND LISTEN TO LIVE MUSIC AND EAT AND DANCE AND BUY VERY COOL WARRIOR DASH 32 OZ MUGS FOR $20 AND PUT ON YOUR VIKING HELMET!
Next years Ohio event is already on the site for June 2nd/3rd and I will be creating a FaceBook event to get as many people in as possible, no doubt the more involved, the more fun it will be.  We'll probably camp next year as well if anyone is interested.    Pics will be on the site soon. 
In re-reading this, I really cant capture 1/10 of the fun this thing was.  But I know if the Boots are willing to flip those tires, run through the woods, bear crawl and all that other crap we do, this will be your super bowl!

Public Enemy #1 (revisited)

(Originally written in 2011)

"The arrogance of success is to think that what we did yesterday is good enough for tomorrow."
Complacency is keeping me awake tonight.
I think the weather has a little something to do with it too.

Before I start, take a second to briefly glance at aspects of your life... your job... your health... your relationships... your marriage... your habits... your schooling and education... anything you do that really matter to you.  Take a look at it...
Think about when it started... how bad you may have wanted it... how excited you were to go back to school.
How happy you were when you lost your first 15lbs....
How excited you were when you got engaged... or even before that... when you knew this was the time you wanted to be engaged...
Think of how much you knew you wanted or needed the job... and everything you did to get it...
Think of how motivated you were to fit into that shirt/dress/skirt/pants...
Think about day #1... date #1... workout #1... That interview...
Is the fire the same?  Do you still work that hard at your career?  Do you still buy her flowers?  Still running?  Still watching those late night carbs?   Still putting in O.T?  Still going the extra mile?  Is it still automatic?  Is the fire the same?

Tonight, I'm wondering how often "success," softens us.  How often complacency is enemy #1.  I've seen it time and time again.  Football teams have let up, coaches have let them, teachers coast into retirement, mgmt slacks, owners think mgmt is handling it, trainers get money happy, relationships go flat, on and on and on and on. We've all seen it, and you may have even added a couple examples in your head as you were reading.  

What is it that allows us to coast?  To relax?  To ease up?

Why do people let something that was once their passion, float away, left to one day wonder... "What happened?"

I'm not ranting on anything particular tonight but just wanted take a look at somethings in life and make sure we're not taking anything for granted and continue to strive, to move and evolve and grow.. whatever that may mean at this moment.  Might mean planning a dinner.  Might mean staying up late to prepare some things for work.  Might mean calling someone.  (Fill in the blank)... might mean___________.  So do it.  

I use my metoblism and fire analogy often.  How do you keep the fire hot?  Consistent logs, every so often.  How do you keep your metabolism burning? Consistent nutrients/calories every so often.   Same goes for life, your work, your love, your hobbies, etc.  You have to pay attention to that flame and work it... If you don't, it will fade away.

As soon as you accept a complacent thought, you just took an enormous step backwards.  Your competition just got closer, your passions just distanced and your will to succeed softened.  

Don't let it happen... 

traffic

working on putting some thoughts together...
my training is going pretty strong... probably better than ever.... weights a few days per week, more cardio than ever (foot is tight but holding up)... limited yoga due to my busy work schedule and my nutrition is finally in line (a.k.a. not drinking.  not that I over drank but a few drinks usually led to late night quesadilla's). 
i recently referenced "perspective," in either the last entry or the one before... i may have beat myself up a bit... if not obvious in the entry, i certainly did away from the computer.... and still in some ways, I still am. i definitely have days where i wonder if i'm doing the right things... if i've made the right career choices... if my process makes sense and works... ive definitely doubted myself lately. 
i went back and re-read some pages from a book i used to talk about alot and even gave out a few copies as gifts to some other trainers.  read "smile when you work," and "anticipate and expect positive outcomes."  and i had to let that settle for a day because sometimes someone patting me on the back... i avoid.  but this was me, trying to pat myself and regain some energy.  a little self love, if you will.  so i went out and had a really successful day and made some good contacts and had some great conversations with some local businesses and ive been on a roll.
energy in, energy out.... i constantly talk about "never give up," and "go full go," and effortefforteffort, etc.  believe me, its hard to let go of bad habits... and painful memories... they all tell you its an anchor and can sink you... and you/we need to surrender to positivity... and sometimes its hard.  but we have to do it. 
ive found successes in limiting opportunities of failure.  simple example:  youre trying to watch what you eat... dont buy something youll regret eating at the grocery store.  sounds so simple right?  but dont we do it sometimes?  limit the opportunities for excuses.  theyll tease you and taunt you... right?  you want to go running... dont go home and sit on the couch for 45 minutes... you wont want to get up.... stay active and go.  if youre waiting for your boyfriend, stay active and wait, then go :) 
set yourself up for success and that success will breed positivity and great thoughts... and great thoughts turn into more great thoughts... and those thoughts turn into amazing outcomes which create more amazing outcomes... negative thoughts are sludge and slow you down... bog you down and everything sucks.  positivity is nitro and everything is full speed and clean and fresh and perfect.   
if youre on a diet, dont go somewhere where youll want to cheat.  
if youre on around negative people, get away form them.  theyll bring you down.  negativity is contagious.  think about it.  ever find yourself in a great mood... then hang around someone for an hour and think "what the heck happened???"  yep, they sucked the mood right out of you!  I know some of you mood suckers are reading this... dont you dare come around me :)  i'll address you immediately. 
positive in, positive out... smile out, theyll smile back. 
I remember my grandma (who I think may have had some Buddhism going on,) used to tell me to smile.. all the time.  if she saw i was upset, she'd just say smile... even down the stretch.  so when a yoga teacher said "smile when it hurts..."  ... that was interesting... and i text a :) and it sometimes is annoying to people... but sometimes you have to smile to shake off the crap and smile through a storm...
so wherever you are... shake off the crap youre boss gave you... or the absolute nonsense your friends are constantly bringing around... and smile.  and if youre having a great day... pass that great day along!  Dont be greedy :)  take it and give it away.

Full Body Training

I started lifting somewhat consistently after high school at a local Ballys. I think I probably pulled a workout out of a magazine and along with a couple buddies, and started a 5 day routine. The typical moves for the typical chest, back, legs, arms, shoulder days with cardio barely mixed in a few times per week. The workout was pretty solid and with a real strict diet I dropped a few lbs, but as time went on, the workout became somewhat stale and a little monotonous. And like a lot of other people, when things got boring, I stopped going.

A few years ago, I headed back into the gym and again back to the same 5 day routine. Again, I had success early, as most people with any new routine, but again... I started getting bored. But this time, there was no quit. I had to find the right style for me for whatever my goals were at that moment.

My first adjustment, thanks to my very good friend (and amazing trainer) Dave Engeman, was to speed it all up! Same routines, just at a faster speed. You see a lot of people working their "arm day" and they'll perform an exercise... and wait a minute... talk to some buddies... and wait another minute... and eventually move on to the second set, which can force the workout to last over 2 hours! (They must love hanging out in weight rooms.) So my days stayed the same, but I started doing fast supersets with maybe 15 seconds rest in between exercises. At this point, it was probably the best workout I've ever done. Results came fast and it was the exact push I was looking for. My workouts were done in 30-40 minutes tops and I looked like I just got out of the pool. BUT....

I stopped taking days off, because I enjoyed the workouts so much... why? Because they were fun! However, with all that speed and lack of rest, I may have pushed things further (heavier) than needed to be at times.  And I think this may have led to an injury and a bit of over training. So I was forced again to re-examine things, which was ok.

I then turned to full body circuits. For those who are unfamiliar with what that entails... it’s just like the name states, working every major muscle group with minimal rest in between exercises. For example, I'd start with a chest move, then a leg move, then a back move, followed by a core move, shoulders, then legs again and back to the top. Now, there a million different ways to put together circuits so I'd try to never duplicate anything in the same week.

Example Workout (that may look a little familiar to the 12:30 workout groupJ):
Push-Ups - Failure
Body Weight Squats - 30
Bentover Row - 20
Sit-Ups - 20
Barbell Shoulder Press - 20
Walking Lunge - 20 steps
repeat 3x
Fairly simple, but when performed with a decent high intensity (weight and speed) you're heart rate reaches a cardio level, you're muscles rest just enough to not fatigue too fast, and you burn calories much faster than you would with a straight set routine.

I currently work a full body routine for myself and a great majority of my clients. Right now, I'm in love with big moves at virtually any rep range, (deadlifts, hang cleans, benches, squats, lunges and presses w/ some intense core movements). Yesterday’s workout was 4 sets of hang cleans mixed with decline sit-ups, shoulder presses with lateral raises and some plyometrics, then ran 4 miles. SO it was very much shoulder oriented, still had Daves style mixed in, but also the full body feel and intensity. Today was flat bench mixed with squats and calf raises, then single leg power step ups.  So I feel that my routine is more functional in my movements and speed, still powerful in my exercise selections, and doesn’t crush me to the point where cardio is impossible because I'm too sore or tired. So regardless of your goals or current level of fitness, a full body circuit could be the answer you’re looking for.


Good luck with all of your training adventures

Somethings Missing...

I was sitting at a little league all-star game this evening and posted "Little league and youth coaches really need some type of certification and training.  They need to learn how to teach basic fundamentals and sportsmanship," on FaceBook.  I wrote that because at this all-star game, boys and girls were playing together on the same team.  That wasnt the problem.  The problem was that the coaches and even parents were making a bit of mockery of the game and certain plays inparticular where one of the girls made a good play on a guy or one of guys made a good play on a girl.  Example #1:  ground ball to 2nd base.  The boy 2nd baseman tags the female running to 2nd out.  Good play.  But some dumbass Dad yells out "Jeez, you couldnt drop the ball and let on her on 2nd?  Maybe she has an older sister!"  Really Dad?  So your superior slow pitch softball athlete is soooo much better than the girl running to 2nd that he shouldve dropped it?  And then top it off with a slightly even more moronic comment?  Would the older sister have been impressed?   Example #2:  Male batter hits a line drive back to the pitcher and is out.  As they jog into the dugout, the coach jokes "Aw, you just got schooled by a girl!"    A number of things wrong with this one.  A) The female pitcher is going to be 5x the athlete the batter is going to be... trust me  B)  You actually just insulted all the girls on the team you just said that in front of and C)  You're setting a fantastic example that BOYS RULE!  Idiot.  Dear coach and parents, I'm sorry you had a crappy athletic career and you feel a deep desire to re-live it through your kids... but please stop.  Actually, please quit altogether.  Go to the bleachers and cheer appropriately.  Also, I train about 300+ females at any given time... and I havent seen a group of boys yet who could hang with them.  Sorry guys. 

Its funny because this entire situation also has something to do with some other things that have been on my mind.  People in the wrong position and/or people not understanding the value of positions they're in.  Lets start with coaches since I'm already on the subject and Ive been thinking about this the entire drive home.  LITTLE LEAGUE COACHES MATTER!  ITS NOT A POSITION FOR THE BORED DAD OR MOM!  ITS NOT A JOB TO HANG OUT WITH YOUR KIDS AND MAKE SURE THEY MAKE AN ALL-STAR TEAM AND GET VOTES FOR "COOLEST DAD EVER"!  ITS A REAL COACHING JOB!  Yes, it sucks that it doesnt pay, but its still a very important coaching position, if not theeeee most important position.  Obviously I'm not grouping every little league coach in this category.  Example:  I remember I had two tremendous little league coaches when I was 14 or 15 years old... maybe even 16, I'm not sure.  I was one of the better players on the team, I think I played 3rd or 2nd base and maybe some left field and batted anywhere from 3rd to 5th.  Thats irrelevent.  I dont remember one hit.  I dont remember one throw or one game.  I do remember I was an idiot.  I do remember I had a temper especially towards umpires... no clue why.  I just felt they stunk and ruined the games.   I had a big mouth and would challenge the umps authority over the game.... pretty much every game and eventually the umps knew me and disliked me and it eventually cost us a game because I was such an idiot, the coaches benched me.   I remember that.  I remember Coach Bender gave a post game speech to the team and said something about "Throwing your glove wont help win a game... yelling at umpires wont help you win a game... throwing a base into centerfield so the someone rounding 2nd wont help you win a game (which is what happened that got me benched).  Being a mature athlete will."  He was staring at me the entire time.  Like I said, I was 15 or 16 and that stuck with me.  Coach Lefferts pulled me aside after and talked to me about how to behave from this point on out and I dont remember ever having a problem again on that team.  They were actual coaches, not just dads.  They cared about how we behaved and the things we did.  Actually, Im pretty lucky to have all the coaches Ive had. Ive never had a coach turn me off from a sport.  I remember playing for Charlie Farley and his sons in midget football and they would always say something about doing our homework and being nice to our brothers and sisters (we were 5, 6, or 7 years old).  Im pretty sure, every single coach Ive ever played for... I played for.  Make sense?  There was always a connection, thats what good coaches do.  I always said I didnt really love playing football.... I loved playing for my coaches.  They made me want to want more of myself... thats what coaches do.  They didnt let me hot dog and prance around and act like an idiot... because if I did, there was going to be one serious problem when I got to the sidelines and even into the next week.  Trust me, there are some great stories... zero appropriate for this blog :) and I would need some help from some friends, maybe a book one day. 

Example #2:  My current "profession."  I put it in quotes because sometimes I wonder.  To me, it is a profession... to others, its a hobby and its really getting on my nerves.  To me, its right there with coaching.  I always feel awkward talking about it, because I'm uncomfortable talking about myself and this... but it is an important position for some people.  Before anyone gets bent out of shape, this has ZERO to do with the trainers I work with... I've been in a couple other clubs and studios lately and its irritating that theres so many people claiming to do the same things I do and carry similar initials.   I asked a colleague "Doesnt it make you angry that there are so many Joe Blows in this industry?"  He said "Nope, makes me shine brighter."  I laughed and agreed but theres still the other side.  I used to put alot of weight on certifications which is why I have the two I have.  I thought "Jeez, I have 2 of the top 5 certs around... I must be good... and trainers with $200 interent certs must suck."  WRONG!  So wrong and I truly feel like an idiot for ever thinking that and I apologize if I ever insulted you... truly.  The certs mean you took your time to take a test... PERIOD.  Granted some are harder than others with different qualifications.  But just like anything else, the true skills are found in experience and evolution (in my opinion).  I know some guys with $150 internet certifications that are absolutely outstanding... and not just outstanding in their training skills but outstanding, caring people who actually give a shit about their clients results and dont just look at it like a pay check.  And thats the difference.  Yes, we have to put out safe workouts and the education and experience comes into play... but at the end of the day, I want the trainers with heart.... check.  I want the gym owner with heart.... check.  I want the group instructors with heart... check check.  Because "heart," will win... "Heart," doesnt give up.  "Heart," cares to learn and grow and experience and care.  People that care.  People that constantly work at their craft.  I knew people were signing up for this years outdoor fitness camp regardless of what I planned... did it stop from planning and working to make it the best I could?  Hell no!  That actually made me work harder.  (Made my Dad work harder :)   

And No, buying a corporate chain and planting it in the middle of Beachwood doesnt make you the next Billy Blanks (is that his name?).  Having an all-state football player as my son doesnt make me a good coach.  I could buy 5 McDonalds and sell 5,000,000,000 hamburgers next week, it doesnt mean I'm the best chef! 

Where am I going with this?  I went off for a second there...
Certain industries arent about the money.  Coaching, teaching, training... what else?  Im sure theres more but I'm trying to wrap up.  Its not about the money.  Its about the product.  Its about not ripping people off.  Its about not going through the motions.  If youre into real estate, do not buy a gym or some corporate bootcamp and act like your changing the world... just be great at real estate.  Do what you do.  If coaching/teaching/training isnt in your blood, go home. Coach/teacher/trainer, do the job or let someone else.  I always said, if the things I do start to suck, I'll quit.  Hands down.  I know I will quit if I feel flat or this just isnt me anymore.  I'm referring to anything.  If your heart isnt in this 150%, for the right reasons, go home. 

The reason... to serve. This is a service unlike most others.  This isnt getting your tire changed.  This isnt ordering a new cable package.  Things happen in the gym and you could get hurt.  The service is to provide a very high (very high) quality of fitness training.  The service is also to be a role model for kids in the classroom (teacher, is your facebook profile private?)  The service is to teach skills and life lessons to young adults.  Thats what sports are for!  To teach life lessons at every moment you can... because if you dont, its a moment you will never get back.  Eyes are always on you and youre going to be remembered.  These jobs are important.  Kids are paying attention.  Be a role model or go home.   

Could I really do that if this was my hobby?

kid again...

So, as we know, I have a serious love affair with Yoga... and somehow this "blog," has turned more into yoga chat than anything else.  But I had this thought and this tool so I wanted to get it out there and play with it a little more (it being the thought.)
We have these outdoor yoga classes now... Saturdays at 8:30 through the Blue Chip and Sundays at 9 through Jenn.  Somehow, I've become addicted to going through the sessions without a mat.  The first one, someone in class forgot a mat so I gave her mine.... the 2nd one the same thing.  And #2 was on the beach so it was even cooler.  (I posted the pic on facebook and its also in the photo gallery on the schedule page.)  to me, that beach pic looked like yoga art.  It looks like twister and yoga combined.  The feet go here, the hands here... then here and there.  Then this past week, same thing... someone forgot a mat, so I gave up mine.  And i was kind of happy about it.  I didnt really want the mat at all.

We've had rain quite a bit this year and everytime I get texts "Is the workout still on???"  or "its raining!  are we cancelling???" 

So I thought about those two things... remember when we were ok running outside with no shoes on?  and playing in the rain was fun?  when we didnt mind laying down on something other than a bed or couch?  Im starting to wonder if some "kid," isnt whats inspiring me some of the time (aside from the obvious kids:) ) 
Ive always said yoga isnt easy by any stretch o fthe imagination... but in a studio, it is a controlled environment.... what if yoga, outdoors, in an uncontrolled environmont... is really what we need?  maybe thats the perfect, functional training we never knew we needed.  Dont get me wrong, in no way is this a shot at any studio anywhere in the world.  I will be right back at Cleveland Yoga and Harmony as soon as the winter comes.  But I think its soemthing to think about.  High plank on a mat in a studio... or high plank in a field... on the grass... in the sun... both sound amazing but for now, I want dirt on my hands... I want to see my sweat on the ground... I want sand on my clothes...   I want experiences you cant so rare and perfect, you know when they happen that you'll probably never be able to experience them again. 

Again, this isnt a "vs," thing or a sales pitch in anyway.... its just me being in love with being outside right now.  Trust me, when its 40 degress out, I'll change my mind again :)

New Class

From here on out... I don't run BootCamps.  I run Blue Chip Fitness Camps.

What is Blue Chip? 
It's a standard. It's an attitude.  It's a "stamp," of quality.  I've referenced it in the past, I've posted about it on FaceBook (i.e. "Another Blue Chip night of training!")  It's a new branch of the training I'm a part of creating.  Its fitness classes, personal training, yoga, athletic off-season training, supplements and customer service.  I've talked about standards for a long time and working to keep everything in line. When I implement a supplement, a trainer, a workout, it is because I believe they meet the higher standard represented by Blue Chip. Some trainers I work with and support, some I don't.   Some yoga studios I attend, some I don't.  There's a very good reason the Blue Chip yoga instructor is who she is... she was able to bring that standard of Cleveland yoga to the company.  Cleveland yoga has a standard, Jenn has a standard and it all fits.  It's all in line. 

 Why Fitness Camp and not BootCamp?

     You can walk into a coffee shop or smoothie café and see ads for 5 "BootCamps."  Whats the difference?  Every ad still says "get in great shape!" or "workout with your friends!"  You could show up and the workout could stink or be great.  You could be doing a p90x workout at one "Boot," or jogging 5 miles at another.  Nothing really seperates them until you get there.  You might even show up at a "Boot," and the trainer... Isnt even a trainer.
      When you come to a Blue Chip Fitness Camp, you will get the highest standard of training. You will know that these workouts are above the rest.  They are not BootCamp. Blue Chip Fitness Camp is complete... full, fun, sometimes competitive... you'll challenge yourself, you'll challenge your friends... I will challenge you.  This is not some generic "Hey bring your weights, lets do 20 shoulder press!" workout. And its also not going to kill you.  Its going to challenge you.  Its going to challenge everything you think you cant do... and you will do it!  I promise you.   It's a combination of everything but its not chaos.  It's planned out in a very safe, functional, goal oriented manner.

Bottom line:  Blue Chip is settting a new standard in training, fitness and health and I am going to work my ass off for as long as I can to never cut a corner or deliver anything but the best. 

So what exactly is the Blue Chip Fitness Camp?  Imagine throwing p90x, CrossFit, TRX, personal training, bootcamps, speed & agility, strength, power, endurance, tubes, bands, strongman in a big pot and cook it over night... Wake up and sprinkle some yoga on top.  Blue Chip.