Tick, tick, tick....

com·mit·ment  

/kəˈmitmənt/

Noun The act of committing or the state of being committed. Dedication; application.

Synonyms obligation - committal - engagement - undertaking ---------------------- For whatever reason, this word is greatly misunderstood by a lot of us.  Maybe not misunderstood but definitely undervalued. Something sparks in our mind and we have an idea... From there it either sputters out or we communicate that idea in one form or another.  We write it, we say it, we tweet it, we text it.  The process of communicating it can be empowering and usually helps us remain committed to the idea, but not always. Why? Why do our great ideas fade and we continuously stay where we are rather than evolving by committing to our idea which usually means some changes in habits? Lets back up a step, because we cannot talk about commitment without talking about goals.  The "why?"  There's something we see, something we feel, something we need, whatever it may be.  A goal, an ultimate objective.  It can be anything. Jim Rohn said "The ultimate reason for setting goals is to entice you to become the person it takes to achieve them."  Think about that.... That quote is saying you're not that person right now, because if you were, you'd already have that particular goal.  It's algebra.  You're already at "X," and you need "Z," to make it happen you'll become the "Y."  How?  By committing.  By evolving.  "To entice you to become the person it takes to achieve them..."  Such an exciting statement.   It feels like travel.   I want to Montana... I'm in Ohio... What will the road be in between?  What weather will I drive through?  What will the roads be like?  How will I get there?  Am I prepared?  Do I know where Montana is?   "To entice you to become the person it takes to achieve them." It feels like education.  I want a college degree.  I believe I have the dedication needed to achieve that goal, but I know along the path, I will gain a higher degree of dedication.  The process and path towards a college degree will force an evolution inside me enticing me to become the person it takes to reach my goals. I'm going to run a marathon.  I am in the process of training for this.  Can I do it now?  No.  Today I am not that person but the process of committing, I will become.  I'm going to lose 40 more pounds.  I am in the process of doing this.  I will become. I'm going to get to 12% body fat.   I am in the process of doing this.   I will become. I'm going to write a book.   I am in the process of doing this.   I will become. These goals need commitment.   It's not a hobby, it's a change in lifestyle and habits.   I don't really see the word "change," anymore, evolution feels much more comfortable.  "Change," feels like we're saying: I was wrong, I need to change.  "Evolution," sounds like: we adjusted improperly, and we're readjusting.  Change feels right vs wrong, evolution feels like fate. So back to the top... Why do we let those words fade away?  We know the goal is important to us... We say it, we write it, we think it.  But the commitment fades and it's strength isn't enough.   Is the goal not important? Maybe we don't really care as much as we thought we did? What if your life depended on it?   Think about that.... What if your life completely depended on achieving goals.  If you achieve, you stay.  If you don't, you're gone.  Isn't that how your job works?  Work and achieve, or you're fired.  We accept that.  But we don't have that same mindfulness at home.... Or in our lives.   That's the problem, we think we always have tomorrow... And tomorrow and tomorrow.   But someday, our tomorrow's will expire and we'll run out. Pause.... Let that thought sit there.... Look around your life and know, without a doubt, you will be gone someday...  Will you have a list of memories and achievements?  Or a list of regrets and things you wish you would've done? The clock is always ticking... How committed are you?

That's all

random things that piss me off

#1

When working w dumbbells in a fairly crowded gym, there's no reason to stand within 3" of the rack so no one wise can reach in for a set of dumbbells.  Grab what you need and back up up 3 big steps (unless shrugging w more than 100lbs).  

You can still make all your silly faces from 3 feet as you can from 3 inches.  

#2 

Selling a supplement doesn't make you a qualified fitness professional.  Understand that beachbody/shakeology people??  You're basically the Walmart of the fitness industry.  

#3

People who think weights still make you big and bulky.

It's 2013, if you still think squats, presses and pulls will make you a big meat head and give you huge muscles, you're not a very smart person. 

#4

Trainers and "coaches," who think weights don't directly effect sports performance.

Nevermind the millions of studies proving squats improve your vertical and sprint speed, or that power cleans and deadlifts improve nearly everything, you keep hopping up and down on your left leg.  That'll guarantee... You're good at hopping up and down on your left leg, while building up extreme muscular imbalances and ignoring that your entire body works as a system.  

#5

People who still think "yoga is easy."

Everyone says that... until they take a class.

#6

I don't dislike copy cats, I dislike people with no creativity.

If you're going to run a Bootcamp, do something new!  Stop running out that tired 1986 VHS style session.  That's not a Bootcamp, that's bad workout performed in the grass.

#7

Gyms w yearly upgrade charges.

Really?  Gym fees don't cover my usage?  You need to charge an additional $100 to "upgrade," the gym?  Do we get to vote on what gets upgraded?  Can we upgrade the budget for a real customer service staff?

#8

Over priced certifications.

Lets be honest, the good ones cost A LOT of money while the majority of the education comes through experience.  And by over priced, I don't mean expensive, I mean OVER PRICED, where the value just doesn't add up to the $$$.

#9

Actually all certifications annoy me :)

It's a piece of paper that no one asks to see and doesn't prove a thing.  And I'm not the guy angry that I don't have them.  I have 2 of the top 4 certifications and like I said above, experience means much much more.  

Get the $100 cert and blow $2000 on clinics and seminars, then blow another $1000 on fun equipment, buy a bunch of books and DVDs, train in 3-5 gyms even if just to observe the training and fitness classes. Find your own style.   

#10

People who post thoughts without adding the quotation marks and crediting Jim Rohn or whatever other random pic you stole it from.  

#11

Spouses/significant others who stand in the way of their partners fitness goals and training.

A) get a life.  Everything will be juuuust fine while he or she works out.  Maybe you can get a hobby too!

B) stop being a control freak.  It really shows your lack of confidence.

C) stop acting like it's a waste of time.  You're lazy, your partner isn't, deal w it.

#12 

Guys who pose tough in pics with their wives/girlfriends.

Tough guys don't need to make a tough face, it's clear.  The tough face is just as stupid as that damn duck face.  

#13

When you toss your 60lb dumbbells after a chest press.

They're 60's, not 160's.  If you can't set those down, go play on the machines.

#14

People who contact/stalk people i tag in pics.

Desperate and lame.  Happens constantly which is why I rarely tag people.  Facebook has made it too easy for weirdos and desperate salespeople to get in contact w us.  

#15. (Here's a harsh one that you'll agree w but mad I wrote it)

Hearing people say "I can't afford a gym pass," or training.

No?  But you can afford Starbucks 3+ days per week?  That's around $60/month.

No? But you afford $25/week on alcohol?

That's $100/month.

No? But you can afford all that fast food, pizza, and soda?  Can you also afford high blood pressure, diabetes, doctors bills, medications, a heart condition and poor self esteem?  Because those are the things you receive when you can't "afford," to get to the gym. 

What's your worth?

 Can you afford a pair of running shoes?  

Good, put them on, turn off the computer and meet me at metro at 4pm.  Cardio & kettles.  

Bread n Butter, Behind the Scenes

Fortunately w YouTube, the Biggest Loser and other televised fitness shows and events (crossfit), people have broadened their horizons as far as what can be done in a training session.

Unfortunately w YouTube, the Biggest Loser and other televised fitness shows and events (crossfit), people have also forgotten what should be done in a training session.  

I noticed things changing a few years ago when crossfit took off.  People starting coming in requesting to "Do that thing w the ball and throwing it up on the wall and then running up the hill," which is awesome to have requests and help steer the process, no doubt.  But what people need to understand about crossfit, that's not all those people do.  I've spoken w several "crossfitters," who only train like that 2-4x per week depending on their schedule.  The other days, they're training in other styles such as power yoga, kettle bells, and basic strength training.    So in no way is this a shot at crossfit, I think it's pretty awesome that it took the fear away from box jumps and power cleans, but they do need to show the entire training regime.  No one does crossfit everyday and stays healthy.  I said this about the Olympics too.  They could've really done everyone a huge favor by highlighting the offseason training.  

Above I wrote "basic strength training," and that's a bit of an oxymoron.  #1 strength training is NOT basic.  It's only basic because squats might be the first thing that pops up in google. But I've had clients that only sign up for 1 session per week... Guess what we're probably doing?  You got it, some squat variation. I get into this alllllll the time and just reposted a blog this morning on a similar topic.   

People constantly underrate and underestimate the "basics," because they're concerned w something they saw on television or some new catchy pitch.  Jump training for instance... Plyos vs the weight room.  Studies for years have constantly shown long term improvements when athletes consistently barbell back squat, power clean and other single leg strength training movements vs a straight plyometric routine.  Plain and simple.

The problem is most people aren't very excited about getting into a squat rack for 8 sets and a catchy class and sales pitch is much more enticing, regardless of the science.  Do plyometrics improve your vertical?  Yes.  Do the results fade within a 1-3 weeks?  Yep.

(Sometimes I wonder who really wants results vs who really wants the appearance of trying to get results.)

The biggest loser puts some badass sessions on television and show really huge results... What you don't see is the staff of doctors ready to jump in or the 24 hour monitoring.  That show wouldn't be very good if people only lost what the safety guidelines recommend, .5lbs-2lbs per week.  People lose 1lb and think "that's all???"  

Ideally, you should be mixing it up but definitely sticking true to the "Bread n Butter," for long term results, no matter what your goals are.  There is just too much history and science behind resistance training to ignore it, and new studies are coming out constantly.   

Google "benefits for weight baring exercises," and you'll find pages and pages of information.

We can always say "wellllll... Our body weight is the resistance," and that's definitely true.  But there is a great benefit in loading up the entire body (barbell back squat).  Nearly your entire body is engaged in holding the weight, from head to toe.  Head because you HAVE to focus and be there.  I've always found yoga and squatting to have many parallels.  If you day dream or hold your breath in either, you're increasing your risk of injury.  Barbell back squats can actually help improve your home density... Pretty important :) Your core is engaged, your arms, chest and shoulders have to hold that bar in place, then as you drop, your hips, back, quads, hamstrings, calves, even feet.... Start to heat up and prepare to sink deep... Then rise.  Squatting alone will change your body.

Ideally:  squat, bench, pull ups, maybe a few "mirror moves," for fun, then yoga, kettles and cardio if needed.  I need cardio to shed fat but also enjoy it very much.  

$70 - unlimited classes??

This entry contains comments and opinions members and personal training clients have shared over the past year.

------------------------------------

The Power Room has been open about 13-14 months now and for the most part, it's been an extremely successful situation.  That being said, those who know me or have read my past entries, you know I don't judge success by wins and losses, dollar signs or status.  

I judge it by the experiences that take place and the feelings that are shared.  

Rewinding a bit, prior to opening, the people I worked w in boots or in the gyms, knew this was coming long in advance and they knew it was going to be good.  Pretty much everyone anticipated getting the boots back up and rolling and getting involved in power yoga, something I had been preaching for the last few years.

So we opened and things started rolling along, mostly power yoga and things were great.  

As things moved along, I could see it was time to expand a little bit, which was always the plan.  From Power Vinyasa bloomed Power Plus (BOGA), a powerful yoga flow that incorporate dumbbells.  Then came Nick's "ready, set, dance!" which will return this fall and finally came Blue Chip Bootcamp.  

And now we're on our way into transitioning again and broadening or horizons.  Next up... BC Kettle Bell Class,  more BOGA and then Spin.

Recap:

4+ power yoga classes per week

1-2 BOGA classes per week

2 Bootcamps per week

1-2 Kettle Bell classes per week

Then eventually 2-3 Spin classes but we won't count this yet.

... For just $70/month.

On paper, that's around 7 extremely high quality training options per week, over 25 classes for $70.

People say "dude, that's cheap... It must be so so." 

Just the opposite, and I refuse to increase the rates just to "increase the value."  Yes, that makes sense.  When something has higher price tag, people assume its better.  I agree 1000% and I often shop that way myself.  

But this is personal.  

I was recently looking into a yoga retreat... Til I saw it cost $2800 for a 4 day event.  

There are yoga studios everywhere that charge $125+ for monthly unlimited classes.... How many people are taking yoga 7 days per week?

Here, we're giving you a legit training schedule that you can literally use 7 days per week.  And that's the difference, that's the value.  

Who spins 7 days per week?

Who attends bootcamp 7 days per week?

See my point?  So here, you're getting a rotation, a complete training package, for $70.

(Now, when I buy spin bikes, that rate may go up $5-$10 or I'll come up w a new package, but it will always make sense and ill communicate all changes, and that's also the value.  I'm 100% fine with you knowing the "why's," of things that go in here... Think the gym owners want to have that same conversation?  Doubt it.)

A complete training package.

One more thing and this is the part where I had to write "this entry contains comments..." at the top. 

When you are in and committed, it's not just a robotic situation where you show up, take class, go home, come back, take class, go home, repeat, no results, repeat, wasting money, see you tomorrow, come back, and on and on and on.  No,  that's not going on here.  Love it or love to hate it, there's an accountability here and you're goals are a priority, no matter what those goals are.  That bald guy that runs a few classes.... He's not letting you off the hook w 50% effort :) you're here for a reason and you're going to get what you paid for PLUS some.  PLUS some, is key.  

The PLUS some is the stuff you don't get anywhere else.  

I think there a 1,000,000 great instructors/trainers capable of running a cool class that can make you work and sweat, no doubt. But "you don't get all the benefits of a very, very legit, high end personal trainer, running classes, holding people accountable and guiding you to your goals anywhere else."

"I've taken Bootcamps all over NE Ohio, this is different.  This is training."

"I never thought could do the things they asked me to do, until I did it and now I'm training smarter and harder then ever."

Alllllll that PLUUUUS we give you money off if you lose body fat!  (As I wrote that... I thought "crap, someone's going to think I'm trying to give it away for free...").

Am I?  :)

If you're interested in getting into phenomenal shape, achieving goals, big or small, this is the place you should be checking out.  

www.bluechipstrength.com

"To feel PHENOMENAL...

(Written July, 2009... still 1000% relevant)
Last week, a client left the gym and text "I'm not seeing any results! What is wrong with me?!" I took a minute to respond, and in that minute I flashed back to several conversations about double cheeseburgers, or drinking too much, or I'm too tired to work out or do I really have to run and I replied, "If you want to feel great everyday... and if you want to look great everyday... you have to put in great work everyday!"

Then I thought about it later and I said "great?" Sometimes great isn't good enough, we want to feel phenomenal everyday! And I placed that quote on my Boot Camp flier "Too feel phenomenal... too look phenomenal... you have to put in phenomenal work." There are no days off. Maybe a little cheat snack once or twice a week but no days off. Every workout, every cardio session, every meal, nearly every single moment adds up to something greater than the actual moment, and none of it can be taken for granted. You cant cut a run short with a weak excuse then complain about not being prepared for a 5k, just like you cant skip an important work meeting to take a long lunch... somewhere down the line, it all adds up.

I wrote "To feel phenomenal..." first for a reason. For me, its the most important thing involved in training. If the workouts don't feel "right," if they don't make you feel better inside, if the running doesn't make you feel better about yourself for pushing further, then maybe you need to re-think your strategy. The whole purpose for getting in shape is to feel good... or great... or phenomenal! So if you don't feel it, something needs to change.

"To look phenomenal..." is deep within us even though sometimes we don't want to admit it. This is #2 because without that great "feel," you wont stick with it long enough to look good or great, so never mind phenomenal. I'd say 95% of us care very much about how we look in our clothing or what type of clothes we can wear, and this is often the only motivation people need to make changes in their diets, workouts or overall training programs and lifestyles. So again, put in phenomenal work!

Make it your goal to out-work, out-run, out-perform... the old you! Never mind the next person, you compete with and for yourself.

Good luck,
J

Another Step

I have this "issue," where I have troubles accepting successes, big or small.

Example, I've been involved with football for quite a few years now.  If we win, I really don't give it much attention and never take any credit for it.  I actually try to remove myself from it completely, because I'm kind of uncomfortable with it and I don't want the players to see how I react.  In a way, success is expected so it happens and then time to move on.  (I read that last line and I know it reads pretty cold and distant... I cant help it but I'm trying to figure it out.)  I was a part of a state contending team for a couple years and I really dont remember celebrating anything.  I enjoyed everything very much and I actually got a lot more of a positive feeling from practices than games.  But like I said, come game time, success is expected.
If a class is successful, I really don't attach myself to that either and I don't even try to wonder why, it just was and that's it.  I let it go and move along (observingbystander?).

On the flip side, if we lose, its the exact opposite. I try take all the blame and I'm really hard on myself.  Sometimes it probably goes too far and is borderline unhealthy.  I was also part of some teams that did not have great win-loss records and those years made me wonder if coaching was right for me. I took the blame every week, never putting it on the kids and looking back, I wouldn't change a thing.  I will never blame anyone else for coming up short, I'll take the blame for not installing the proper process to have success.  I've had classes that tanked, and that also made me wonder.  A loss on the field, a "loss," with a class, I'd wonder "Whats wrong with me?  What am I missing?  What am I not doing? How can I turn this around?" and lose sleep and it was extremely stressful.

Summary - Success, I basically ignore. Failures obsess me.

So last spring when I was building the Power Room with Scarlett and my Dad (with paint help from Jeanna and Melissa who painted the awesome symbol), some conversations went on that I basically ignored.  It was a pretty cool, but tedious process.  If you've never installed wood flooring... well, you're not missing much.
All throughout, my Dad would say "Boy this is pretty cool," and "This is going to look nice."  And I would basically ignore him.  Not because I wanted to ignore his conversation, but because I couldn't let myself see it that way.  At the time, it wasn't cool, I saw a to do list.  I saw a project that needed to happen.  Did I know it would be a nice room when finished?  Yes, but it had nothing to do with me even though I was one of the people actually working on the room... I know that sounds crazy, but I needed to dis-attach emotionally.
We finished and he said "You can smile about this, you know?" I didn't.  Maybe I was afraid to be happy for fear of failure.  If I got my hopes up and it tanked... that might have been too hard.  I just thought of that right now.

This week I finally had the time to take classes with Lindsay (Wed at 6:15) and Alex (Thurs at 6).  I was supposed to be at a concert but sold the tickets at the last minute.  Wednesday before class, I just wanted to walk in and sit down and not do anything.  No straightening, no fidgeting around trying to adjust anything, just wait on the mat like any other class and wait for class to begin... and I actually did it and had my most enjoyable class ever.  I was able to remove myself from the room and just be on the mat and with the group and it felt great.
Then Thursday came along and I was pretty much able to do the same thing, but this time I was jumping off the mat occasionally to snap a few pics.  Somehow, between something Alex said and the pics and jumping back on the mat for crescent lunges and such, I thought "How freaking cool is this?" and I smiled.  I looked at the symbol different and thought "My sister painted that... How cool is that?"  Friends and family helped build this room, my mom made the curtain... how cool is that?  I'm taking an awesome class with awesome people, awesome instructors, doing what I love to do in a room I love being in... how cool is that??  I proposed to Scarlett here... that's really cool!  And I think I had this goofy grin on face the entire second half of class.

People talk all the time about how they love the room and how comfortable it is and how they feel being there, I should be taking some pride in that.

Its not about ego... I think that might be why I've tried to disengage from successful situations and hide sometimes.  I was always so concerned with "Hey, don't look at me, they did it," when things went right.  So maybe I need to learn its OK to take a compliment and OK to smile about something that goes pretty cool.  Its OK to occasionally celebrate success... just not too much :)

Like I've said 1,000,000 times... I'm on the path too.  We;re all on the journey together.  This is something I'm definitely working on, and very glad it came to light this week the way that it did.