Why you should NOT stress about the gym being closed!


We are all going through the same scenario, the gym is closed and you don’t have weights. Your normal routine is gone and you may be getting frustrated or stressed that your progress will come to a halt….

If you’re stressed because you don’t want your training to go to waste but you also can’t do anything about your current circumstances what do you do?

Keep training silly!

Here’s 3 reason why you should not be stressed about the gym being closed:

1.Your strength is not going away overnight.

It takes several weeks for your body to lose strength and muscle mass. Muscles are constantly undergoing cycles of stress (exercise) and recovery. They don’t have to be constantly under stress in order to be maintained, in fact constant stress without adequate recovery will actually harm you more than help you.

“You have power over your mind – not outside events. Realize this, and you will find strength.”

-Marcus Aurelius

 

2.You have so much opportunity to attack weaknesses

Whether it’s taking time to focus on body weight exercises to keep strength, jumping rope/running for conditioning, or stretching/mobilizing there is so many opportunity to grow! Not only that, but you also have more time to dial in your nutrition and eat in a way that supports your goals. You can even practice your exercise technique without moving a muscle. Studies of athletes have shown that mental rehearsal, running through a movement, lift or routine has been shown to cause electrical activity in the muscles involved in the movement. Close your eyes and practice your technique. You might be surprised at what you can do when you get back to it!

 

3.Focus on what you want, not what you don’t

The most important piece when you’re unable to go to a gym is to remain calm. Nothing chisels away those hard earned muscles like cortisol. Stress levels are probably high enough with our jobs and daily routines being flipped on their head so do your best to stay calm and persevere. If you focus on all the things you fear or worry about, your brain will only find more fuel for that fire. If your internal dialogue is “I’m going to get fat or weak” then you will probably act in a manner that supports that story. If your story to yourself is “I’m going to say health no matter what” then you will most likely act accordingly.

 

How to move forward??

Times can be hard, but in order to get through this stress and fear that is going on in the world, you need to make sure you are setting yourself up for success. So if that means that you are making a schedule for yourself to stay on task every day or making sure to workout on a zoom call, do it! If you don’t have a community that is there to support you, go and find one. You need to surround yourself with people that are like minded and can keep you on your plan and remind you what your goals are. This isn’t a time to give up and settle, this is a time to dig your nails in and become a better version of yourself. Find those area’s of your life where there is rot and decay and allow light to shine on those areas to help you grow!

Choose an Environment that Supports You


The environment you put yourself in is arguably the most important decision you can make at any given moment.

The actions the environment supports will shape your life and the decisions that you make. Sounds like a big statement, but let’s think about it for a minute. Compare a few different potential options of environments you could spend your day in.

On one hand, you could spend your day throwing around heavy weights being bold, focused, and confident in an activity like weightlifting or CrossFit. Think about how you feel after lifting a barbell, or doing pull-ups. How do you feel? Maybe strong, determined, more powerful?

Now let’s consider another way your day’s activity could go. What if you went to a yoga class where you focus on your breath. You being to think about being still and stretching, creating space. Think about how different that feels from the weightlifting you would do at the gym. The feelings you experience from doing yoga may be uplifting, and open. The gestures your and stretches you take your body through in a slowed down type of activity like yoga impacts the way your brain perceives your life.

Let’s analyze a third option: You go to an old friend’s house and end up sitting on the couch while having a few drinks. Meanwhile your friends complains about work and how unhappy they are at their job.

Which experience do you think will make you grow? Which environment will contribute to the person you want to be?

………. It’s an easy choice right?!

“Surround yourself with people who remind you more of your future than your past.
-Dan Sullivan

You become what you do!

Your body communicates who you are to your brain. If you spend your time doing hard work and lifting heavy weights, you start to think how strong you are and how you can do hard things. This will translate into your life. You become the type of person who is strong and can do hard things. In a place like yoga, or maybe running outside, you may experience those feelings of freedom, space and peace. You become a person who experiences.

It’s incredible how much our body influences how we think. The next time you’re working out, whatever activity it is that you choose, notice the messages your body sends your mind. Feeling weak in your life, like you can’t do anything right? Get under a barbell and do some hard shit. Feeling like you need more space in your life? Try some yoga or running. With your body as a tool you can create the environment you most need in your life.

3 Exercises to Fix your Lower Back Pain


The body thrives on balance. Our muscles and joints are happiest when they are getting equal and total range of motion. The spine is no different and since it’s range of motion is smaller than most other joints, imbalances can be felt more intensely.

The spine requires the stability of the supporting muscles that surround it to keep up upright and mobile. When a link in this system is weak, the body will compensate in order to expend the least amount of energy. 

A common issue seen causing that dreaded lower back is due to tight hip flexors, tight spinal erectors, accompanied by weak abs and glutes, also referred to as the lower cross syndrome. The tightness of the body in one area causes another area of the body to become weak. 

“Pain is inevitable. Suffering is optional.” – Buddhist Proverb

 

So how do you fix or prevent this? Here are three things you can do today to make sure your glutes are firing, your core is tight, and your hips and back muscles stay strong but supple.

  1. Single leg glute bridges, to strengthen the core & glutes. Aim for 3 sets of 15 on each side. Plant the bottom of your feet and palms firmly on the floor. Stack knees above ankles. Lift one foot off the ground and perform a single glute bridge with the other, pressing firmly into your palms, shoulders, and foot to take any pressure off the neck. Try to get the hips as high as possible, then lower to the ground.
  2. Couch Stretch, loosen the tight hip flexors Aim for 2 minutes on each side. Using a couch or a bench, get into a low lunge in front of your object of choice, and the goal of this stretch is to use the front leg to support your weight as you put your back foot on a couch or bench and get your knee as close to the couch or bench as possible to stretch the hip of the back leg.  
  3. Supine single-leg twists to loosen the tight muscles in the lower back.

Lay on your back, hands out to a T, and legs together, bring your right knee up to your chest and let it fall to the left side of your body. Try to keep the spine stacked in a straight line. Repeat on the left leg, bringing left knee to chest then letting it fall to your right, knee resting on the ground or a block. Spend at least a minute on each side.

Incorporate these exercises and stretches into your routine to help ease and prevent lower back pain. As always if anything causes pain, don’t do it and always consult your doctor before trying new things.

Is Boutique Fitness Right for Me?


If you’re ready for results it’s time to ditch the health club…

There was a time when we got all the exercise we require from our daily activities. But as hunting and gathering lead to farming and eventually the industrialized world we live in today the need for human “labor” has been nearly eradicated. Now that we work desk jobs, eat our meals from the hot bar at Whole Foods, and enjoy a generally sedentary lifestyle we are required to reintroduce this missing physical activity. For some reason, the question of how to add physical activity, or work, back into our lives is one that has proven to be puzzling, controversial, and difficult terrain to navigate.

 

In response to the demands of the market the fitness industry has grown tremendously, particularly in North America where an estimated $28 billion was spent in 2015. Much of this industry is dominated by health clubs and large gym franchises that offer a sampling of strength equipment, cardio machines, TV’s, massage chairs and minimal staffing. Granted  how many staff members do you need when your members don’t actually attend the club? In a study done by students at UC Berkeley found 67% of gym memberships are never used in the population they surveyed.

 

“If you are not going to the gym, you are actually the gym’s best customer.” -Stacey Vanek Smith, NPR

 

The savvy marketers at big box gyms know how to target their marketing towards individuals who won’t actually come to the facility. As humans we often get a rush of excitement by a new fitness undertaking. “This is it, the time I actually change, no looking back,” you say. The challenge is that the health club has made zero commitment to you. They don’t care if you show up or not. Luckily there is someone out there who does.

 

Boutique fitness is the alternative to the traditional health club model. Boutique gyms offer specialized classes based on the expertise of the owners, teachers, or coaches. CrossFit boxes, Barre studios, Bikram yoga, parkour facilities, spin classes  are all great examples of the boutique fitness model.

 

These communities succeed when the all parts are working together; the owner, staff, and clientele all succeed when they each meet their goals. This synergistic effect leads to faster results and more satisfaction from all parties. As a client you have a team of coaches and fellow members who are all rooting for you, teaching you, and most importantly holding you accountable. Becoming fit doesn’t have to be a chore, a challenge, or a pain point. In fact, it can even be fun 😉

 

Boutique gyms have been seen rapid growth in the past decade as clients recognize that when it comes to fitness, not all gyms are created equal. Some of the most common excuses sound like:

  • “I have a hard time sticking to a routine”
  • “I’m just too busy to exercise”
  • “I get bored with going to the gym, it always feels like work”
  • “I don’t know how to lift weights/choose a routine/eat the right food”

 

These are great excuses, but since you’re ready to make a change it’s time to ditch the excuses and focus on RESULTS. By implementing a system that counters your excuses you’ll be left with the only option, the results that you want to achieve.

 

If you struggle with sticking to a routine you will benefit from the coaches, friends, and community members that you’ll meet at each class. A group of people that will ask you about your day, learn about your goals and life, and most importantly encourage you to show up consistently to your workouts.

 

If you claim to be too busy then you should sign up for classes ahead of time. The wide variety of classes that are available each day at time frames that are consistent with your schedule make it easy to squeeze in an hour long workout.

 

If boredom is your challenge then a workout that changes every day is exactly what you need. Not only that but the different coaching styles and friends you’ll make at different times of the day make each class a totally unique experience.

 

If information is the enemy then relax, because that’s already been taken care of for you. Your coach has put a lot of thought into a training program that will improve your fitness and will be by your side to instruct you on form, breathing, and what weights to use. Keep an eye out for group nutrition challenges to boot!

 

To get the results you want sometimes you need to try a new approach. If that trip to the gym feels more daunting than Frodo walking the ring to Mordor then it’s time to see what a boutique gym has in store for you!

The Power of Choice


Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of  summer… in 2012.

 

And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.

 

I can already hear the objections rising up so let me explain why.

 

You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.

 

“Strength does not come from winning. Your struggles develop your strengths.”

-Arnold Schwarzenegger

 

At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.

 

And life goes on.

 

And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.

 

Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.

 

You might think it’s too late (it’s not).

 

You might want to try, but feel that you strayed too far (you haven’t).

 

You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.

 

It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?

 

Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.

 

The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.

 

So what are you going to do?

 

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