ALIVE

I love quotes. I use them all the time, I try to come up with my own, I read them on t-shirts and bumper stickers... if I'm somewhere and someone says something awesome, I try to write it down so I can remember it and pass it along. I was attending a clinic at Penn State probably 7-8 years ago, and I was sitting in on Larry Johnson, Sr.'s portion of the event. He's going through his defensive line drills and coaching points and he's starting to wrap up so he turns off his overhead projector and begins walking back and forth across the stage, sharing a story about a conversation he had with some other high school coaches and a couple of their players. Repeated how the coaches missed their high school days so much and how it was the best time in their life and the "good ole days," (a phrase I now despise) and how they try to teach their kids to cherish the moments because they’ll never return and it'll never get better... ... and Coach Johnson just stood there staring at the crowd and I immediately had that crazy old feeling running through me because I knew what was coming and it actually reminded me of the way my old coach used to talk to me... goose bumps.  He said "NEVER GET BETTER THAN THIS??? THEY TEACH THEIR KIDS THAT THEY HIGHLIGHT IN HIGH SCHOOL?!?!?" From here he went on a 10 minute verbal rampage, like a preacher at his most passionate, lecturing the rights and wrongs of never looking back and highlighting every single day and being opportunistic and I remember having goose bumps and literally fighting back some tears (and even right now, thinking about it, takes me right back there.) That day, that man and that speech changed me forever. Without a doubt in my mind.

Highlight every single day.

Opportunistic... I love that word.. and I don't think it’s a real word because my auto-correct is highlighting it J  I have nights where I can't sleep because there is something I didn't get a chance to finish. I used to play video games and now I think about it and think "there has to be something better I could be doing." I had a season where I coached defensive backs (and a few coaching linebackers and calling plays) and I used to preach "be opportunistic," daily. "When that ball goes up, IT'S YOURS! Go get it!" How every single play is an opportunity to make something positive happen. HHHMMM... think that translates into real life?

Every single day, every single work day, training day, days with friends and family... or just moments! It doesn't have to be a full day at all. A moment at the grocery store where you see someone who may need a hand or to just be friendly to someone you don't even know! Sound corny? Good. Because really, the days and moments aren't all about you!  It's about us. They're about the finger prints and footsteps you leave. And it's not about being noticed or recognized either. 

Its about making a positive impact to IMPROVE. Improve lives, improve your life, improve your surroundings, improve the workplace, improve your home, improve your relationship, and improve the lives of the people you care about most. 

Otherwise, what are we doing here?  

Support?!?!

There isn't much we do that's worth it, that's easy.  You know what I mean?  So many quotes along the lines of "anything worth having takes work."  No doubt.

I can't even begin to give a list of "Thee Most Important Things You Need To Achieve Your Goals!" because there probably isn't a clear cut #1, there's 20 #1's.

But something that's right up there at the top, is your support system, and the layers involved in that system.  

Your support system can come from all over.  It can be your significant other, a coworker, a friend, a family member, workout partner, anywhere.  I do think it's crucial to have a great support system, no matter the goal you're going for.  Getting things done takes time and patience and persistence and mistakes will be made and mini goals will be hit and through all that, you need to share and vent and communicate.   Most of the time, it's even harder when you're trying to do it on your own. 

On the flip side of the support system, is the Anti-Support System.  The negative minded, jealous, haters.  We ALL have them or we've known them... Some of us have known many.  And being around haters and negative minded people is like sitting next to a rotten garbage can, all you have to do is get up and move your seat.  If your out in the backyard, do you sit near the garage?  Nope.  So don't sit near them at work or anywhere else.  They'll only poison your mind and do everything they can to take the wind from your sails because haters only know hate and want to see people fail so they can say "I told you so."

Find a "new table," to sit at, find a new tribe.  One that fits your goals and your lifestyle.  You'll never be successful if your constantly surrounding yourself w people telling you everything you can't do or people intentionally placing obstacles in your path.

Some new, some old, the beginner, the vet and some of the middle

Finally!!! Summer is here... sort of.  For the first time in quite a while, I was able to get on out on a run in the trails behind Squires Castle.  Felt amazing!  Two reasons, #1, its an awesome trail and it feels incredible to run with all those trails around you, dirt under your feet, bushes and ground shrubs all around the trails... very comforting feeling.  #2, I was running with a very exceptional group of people.

The people around me, from downtown to Perry, from 12-68 years old, they've always been an inspiration to me.  An inspiration to do more, to create more and to train myself harder.  They've always kept me going.  And every once in a while, you meet a person or a group of people that somehow push you even further, to make you look for something better, to evolve and grow.  That's happening right now.

Sometimes its hard to tell what members/clients think about the trainer-client relationship.  I think they probably think its us (us being the trainers and instructors I work with) giving to them.  Giving them a workout, or giving them nutritional handouts or giving them homework or whatever else.  And we do, we give a lot.  But the other side of the coin... how much they give, how much YOU give, its immeasurable.  I've said this time and time again, I cant really put into words how much it all means to me when people show up and absolutely bust their ass and take it to another level they never even thought they had... when they take it to tears and pain, when they take their bodies to the limit... and then they wipe it all away and keep it moving.  How can I not strive to continue to help find new ways of training and to evolve the yoga room and continue to make Blue Chip the absolute best training option?  Its impossible.

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We went through a bit of breakthrough session and I came away with this thought:
Accepting the grind isn't just about breaking out of habits and a comfort zone, its about burning those old habits and that old comfort zone to the ground.  It's about smashing that thing into complete extinction  burning that bridge that leads to lazy habits and non-living.  
Imagine that land... A place where fast food and the couch is an awesome moment... imagine that land where super sized cokes and pepperoni pizzas... Imagine the where we don't run, we barely walk, we don't talk, we eat crappy packaged foods, and our minds are numb and we're barely present.  
now imagine viewing that land from afar... from across the wooden bridge.  Now burn it.

Imagine that crazy land.  The land where texting replaced talking.  Where fast food nuggets became a once per week meal for kids.  The land where your "support," team guilt you into poor decisions that hurt you.  The land where kids ride motorized jeeps and play handheld games instead of a bike, baseball bat and glove.    The land where people no longer say hi in the parks or the street, where people cut you off in a car or a grocery line.  The land of speed and immediate pleasure and satisfaction, no matter the cost.
We/you don't have to live there... you can burn that bridge too.  

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As we're running through the woods, someone on the run said "I need an oxygen tank."  I had to bite my tongue soooo bad.  Not because what I wanted to say would hurt anyone's feelings, but because my response sounded so... maybe pompous?  i dont know, but I wanted to say "Its all around us."  That smartass crap might've gotten me tossed right over the edge, but its true, and i think thats why I love running in there.  It smells so clean and fresh.  The air feels new on your skin and the sweat you build through the trails, the ups and downs, lefts and rights... you just go and go and before you know it, your shirt is soaked, your feet are dirty and you have MORE energy!
How did that happen?

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I posted:
It's taken me a long time to accept it, but this style of training that we offer just isn't for everyone. 
It's for people w heart and goals. It's for people on a mission. It's for people "who want to succeed as bad as they want to breathe." It's for people who know it's about more than just getting a "sweat in." 
It's about training your mind, body & soul for life. 

I'd like to elaborate a bit, line by line.
First line... nothing to clarify or elaborate.
Second line... eh... not really there either :)  Is that me saying "if you're not here, you have no heart"? Not really. Like I said, some people like Pop music, some people like Rock, it what it is.  But I know people who have come in.... and they're gone.  They thought they were on a level, the "acted," committed, but left.  And that was my conflict.  I thought "jeez, maybe I need to tone things down... maybe its too hard... maybe i need to build a beginner class."
Then I thought, actually it just finally settled on me, the thinking actually messed things up... this doesn't have to be for everyone.  This doesn't have to be easy.  This can be more intense and different and that's awesome.     And its not even about the "physical beginner."  Its about the mental beginner.  If you're a physical beginner, you'll be just fine here.  if you're a mental beginner... talk to me and I'll help you find the other bootcamps, no hurt feelings.  Everyone should find their groove and a place they feel like its their training "home."
I know that might read a little harsh or cocky but read it again with a different tone, its not.  I just cant and don't want to bring it down a notch.
Remember, Rule #14 - Don’t ask to be deprived of tension and discipline. These are the tools that shape success.
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I heard a quote "Its a great mistake to think you've arrive when you haven't."
Pretty simple and to the point.  Very fitting too.  If you think you've made it... you haven't.  If you're shaking your head thinking "nah... I kinda have." You're wrong.
Now its just my opinion, do what you like.  For me, we never "make it."  :)  Its an evolving, always changing "thing."  Whatever your thing may be.
Remember   "The arrogance of success is to think that what we did yesterday is good enough for tomorrow."
Read http://observingbystander.blogspot.com/2011/09/public-enemy-1.html

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Its your life, be the director AND cast yourself as the star!  Not an extra.

You have a power within you far greater than anything you've ever believed.  Dig inside, pull it out, and go after every single one of your goals.  Every decision you make should have a goal attached to it, otherwise, what are you even doing?
For myself, my goal list is getting lengthy.  From far back, it might look like a to-do list.  But for, its my grocery list of life.  And I'm loading up the cart!

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CLASS SCHEDULE!!!

Monday - Power Vinyasa with Carl at 6
Tuesday - BootCamp with Jason at 6:30
Wednesday - Power Vinyasa with Lindsay at 6:15
Thursday - Power Vinyasa with Alex at 6

Saturday classes beginning in July!

www.bluechipstrength.com

Music

(C'mon, not every blog can be about working out)

I grew up listening to a few different styles but all had similar attitudes.  I listened to Nirvana, Pearl Jam and the entire grunge scene, to Wu Tang Clan, Eminem and 2Pac to The Doors, The Who and Jimi Hendrix.

They hated pop and anything "manufactured."  Anything fake was offensive. 

They hated "rules," and marketing themselves.  They hated the pressure to change for the sake of sales or popularity.  Nearly every band listed above heard something along the lines of "Can't you make your first album again?"

I hated Puff Daddy.. What a stupid name.  I hated nsync, i hated TRL... Were there even other bands outside of Seattle in the early 90's?

(I could stop this blog now and those who know me would say "alright, I know where he's going, makes sense.")

They were genuine and real.  What they did, how they were, the music they made, couldn't have been anything other than what it was.  Real.  It was all truth, all heart.  No bullshit.  

It's not rare or weird for music to inspire us and even assist in teaching some lessons.  Thinking of lyrics by Curt Cobain, Pete Townsend, Eddie Vedder, and Jim Morrison bring back some nice thoughts.  I could point to those names/groups and say "they taught me this, this group taught me that," and so on.  During many conversations, someone says something and in the back of my head, I hear the guitar riff that gets it going. 

"Is something wrong, she said..."

The point is, the music was my example of what to I wanted to be and not to be.  Just as they despised "pop," I see that in fitness industry and feel that passion.  

I know an engineer who never stepped into a gym, knows nothing anout training or fitness, yet bought a chain and now getting rich off of it.  An insurance agent buying a bootcamp company and basically outsourcing the training for a fraction of the cost, making a lot of money off of the trainers.  I don't dislike those people but I wish they would've bought a subway instead.  

People see a gym or center and trust it just because its a known name and has big marketing.  When inside, it's just "pop."

Instructors and trainers who flip their opinions and stances as soon as they change "uniforms."  Thats offensive.  

Phony breeds phony.  

Anyone know how crazy top heavy the finances are at a couple local chain gyms? I do.  

At one end, I think "hey, settle down... Plenty of classes and training for everyone... Be nice."

On the other side, I think "Nah, this means too much to sit back and watch wannabes post their crap all day."  

Money or no money, I'll be doing to exact same things, will they?  

We don't run "pop," classes or change our minds based on money or popularity.  

We don't run programs or give coaches favors in exchange for contracts.

We run what we run and train how we train because its great.  And we don't need to buy into a chain or start kissing another companies ass to do it.  

We're looking to continuously develop awesome training packages for people, to serve and help people, not win a popularity contest, not see our names in print, not make a million dollars.  

I don't care if you never know my name or who I am when we meet, I care that you trust the logo will never steer you wrong.  

I read "You do not need to defend the truth.  Set it free, it will defend itself."

 

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.