Darkest Before the Dawn...

I watched a little bit of The Biggest Loser last night and, lo and behold, a Reebok-CrossFit commercial pops up telling me that the "sport of fitness has arrived." I'm pretty excited! I would love to see a snowball effect of everyone getting more serious about their workouts, then eating better, then eating even cleaner (organic and grassfed), then Kellogg's will turn to making un-grain cereals in order to stay afloat fiscally. The world will be a better and healthier place! Oh what beauty!

But it's always darkest before the dawn. Due to the awesome nature of CrossFit everyone will jump on the band wagon this year. It will be very easy for it to become a buzzword meaning "workouts that will kill you." Let me say this though, CrossFit is NOT a BOOTCAMP. Your coach needs to know how to arrange movement types, speeds, and loads in order to elicit a very particular response from YOUR cardio-respiratory, neurological, physical and mental systems.

CrossFit is NOT a Bootcamp:

• It's not just any ol' hard workout of 20 of these, 20 of those and some tire flips. 
• It's not doing 5 days in a row of 45minute painstorms involving hundreds of reps.
• It's not a full hour of activity for activity's sake without focus on specific form and someone just yelling "GO! FASTER!" at you.
• It's not lifting a million pounds any way possible just because it's hard.
• It's not numbing out and forgetting what you did by the time you get home.

CrossFit is brilliant and scientific:

• It IS hard: the workout will reveal your weaknesses instead of just being an onslaught of $hit to do.
• It IS a method in which you take the time to find the current holes in your training and FIX them before moving on...this does NOT make the workouts easier!
• It IS intelligently programming your week, your month and your year of workouts to create a positive training stimulus by varying loads, intensity, and tasks.
• It IS learning. Learning how to do work safely and correctly because strength will only get you so far. FORM and determination will take you over the moon.

All this was highlighted in a video that circulated on Facebook in which an IFBB Physique pro does a so-called CrossFit workout. Her workout consisted of:

3-5 Rounds
20 reps of bench press (bodyweight),
20 reps of back squats (bodyweight),
20 reps of clean and press (half-bodyweight)

I hate to say this but it's stupid. It's a stupid workout. This is a great example of a hard workout but NOT a CrossFit workout. *You can see how NOT to CrossFit by watching this video. Using these same 3 movements, a CrossFit workout would be MORE likely to look like this:

3 Rounds
9 reps bench (half bodyweight)
12 reps clean and jerk (bodyweight)
15 reps back squat (one and a half times bodyweight)

Look at the two versions again and see if you can't see why the latter would be a more effective strength training stimulus. Even still, the rep scheme in combination with the weights makes this an advanced strength-endurance workout for an advanced CROSSFIT ATHLETE. The latter version has a rhythm and a pattern. The movement that uses the smallest muscle groups gets the lightest weight (respectively) and the least amount of reps to enable the athlete to keep moving and effectively tire the shoulders for the next movement. The next movement is an Olympic lift that, when performed correctly, will engage the legs in an explosive movement in order to help the arms get the weight safely overhead and locked out. The third movement then uses the heaviest weight which will again tire the core and legs making the second round of clean and jerks (heavily reliant on core strength and explosive power through legs/hips) more difficult.

YOUR safety and health is paramount as we head into this bright new world of CrossFitting popularity. I urge to please please please...continue to be picky about who you let coach you!

CrossFit boxes will be opening everywhere and many towns already have several. Go try them all out and see which one makes you feel like:

1) you're learning something
2) you're a valued part of a team
3) you're effectively getting work done
4) you're getting better each week!
If you feel that your workouts are constantly crushing you and/or you aren't able to describe the movements to a family member or friend (ie you aren't learning anything) then please find another place or trainer to visit! While workouts will be hard, you should not feel like you've been hit by a bus repeatedly for weeks. Don't get me wrong, maybe your coach is super nice or is really cute. But if they don't know how to safely and effectively get you from Point A to Point B you can keep them on your Christmas card mailing list but break free and find another place to go!

Best wishes!

Michelle

As You Rise...

Maybe I will lose all credability when I quote Taylor Swift in a minute, but one of her lyrics makes alot of sense! If you have ever found people in your life trying to sabotage your New Year's Resolutions or workout or eating plan then this will make sense to you.

"People throw rocks at things that shine."

One day you looked inside yourself and you said, "you know what? I'm better than this. I'm not happy and I want to follow my heart." That gives you empowerment, so you go workout or you go grocery shopping and bring home better foods. Whatever it is, you're empowered to make changes. So your life starts to swing UP and your internal light starts to shine brighter and steadier. Like all good things though, you have to work for the results that you want. In this case, the success is IN the journey instead of being placed like a pot of gold at the end.  Your upswing requires time, effort, patience and oftentimes help from others.

Here's where a problem may worm it's way in. Some people out there are threatened by those who are empowered. If you find yourself glowing with positivity and striving for a better life it is akin to holding a mirror up to those who are NOT doing either of those. Suddenly they see that YOU have the courage to follow your heart. YOU have the courage to take on life and do what is required to achieve your dreams. So everytime they see you glow, it's a stinging reminder that they haven't yet begun their journey to Happy. Some people are not in the right place emotionally to begin their own journey let alone to be strong enough to be your support. Anger is easier. When you follow your heart and your dreams, I believe that you are living a true life. Regardless of any momentary hardships, staying your true life path will sustain you. You cannot fall back into negative patterns, you cannot fail.

Haven't you heard that faith can move mountains? Here's something for you to ponder:

"So you can walk on water? You are no better than a twig floating on a puddle.
You can fly through the air? You are no better than this gnat buzzing around my head.
Master your own heart then maybe you can be somebody." Arabic wisdom from 500BC

"When you lose, don’t lose the lesson
Remember that not getting what you want in life can be a wonderful stroke of luck
Judge your success by what you had to give in order to get it
Approach love and cooking with reckless abandon ." Dalai Lama 

If you choose to eat more healthfully, do it! Don't let a spouse or child convince you NOT to do what is right for you! If you need to get to the gym four days a week, then do not let anyone convince you that you are wasting your time or that you are being selfish. Being a better person yourself will only make your relationships better! Some people will throw rocks at those who choose to shine. Your job is to go out there and shine!

Beautiful Wonderful Faith

Recently I read an article by Ben Bergeron in the CrossFit Journal about training mentality. What he said rang so true for me that I decided it was something I needed to share with all of you. So this is a recap in case you don't get the Journal, in case you missed it, or in case you didn't think it was a worthwhile read.

When it comes to training, Ben says to "think like a bumblebee. Train like a racehorse."

It's brilliant. When I do this I have my best training days. Bad training days usually result from a lack in either or both of these instructions. The idea behind this is that despite numerous studies and calculations, scientists have postulated that the Bumblebee is physically and aerodynamically incapable of flight. However, no one speaks "bee" and so the Bumblebee is blissfully unaware of his apparent limitation. He simply knows he can fly, so he just goes on flying!

Oh if only we all had such confident in ourselves right? How often have you caught yourself thinking you weren't able to do a particular task, even though you had already done it at least once before? "Yes, but THIS time I won't be able to." Haven't you heard? Nothing happens just once?

As for the Racehorse, she has faith in herself of course, but has complete unwaivering faith in her coach. When the trainer sets a task, small or big, long or short, the Racehorse gives 100% of that which is asked. The Racehorse doesn't finish a workout and wonder if it was good enough;, a good enough workout, long enough, intense enough, complete enough. The Racehorse also doesn't expend energy stressing about what or how anyone else is doing. The Racehorse doesn't stand in her stall wondering what kind of grain and which supplements others are taking. She gives herself over to the coach. Gives 100% of what is asked, no more and no less.

I've always heard tales of people going for a 3mile run only twenty minutes after their workout, adding extra workouts to their workouts and more. Whenever I hear that, I know that these folks are failing in either the Bumblebee or the Racehorse rule. If they weren't, they would have left everything they had on the floor of the gym after their workout and they would have faith enough in their coach to know that day was planned and placed there for a particular reason.

The next time you start to feel too round to do Toe-to-Bars, too slow to run the 400m laps or too tall to do burpees remember to fly like the Bumblebee (without regard to what others think you can or can' do). The next time you start wanting to add to your regimen, or concerning yourself with what/when others are eating, or thinking the workout is beyond you remember to sting like the Racehorse (giving 100% of yourself to the task which your coach has set for you).

Now if only I can remember to yell "BUMBLEBEE" at myself mid-WOD I'll be fine!
Happy WOD-ing!

FREE Fitness Meet Up Group!

I've started The Somers Primal Health Fitness Group on MeetUp! Click here to sign up (free) so you can get info and updates. This group is open for everyone that wants to take part!

Here's why I chose to start this group: I've noticed throughout my years of personal training is that there is a dearth of knowledge out there regarding foundational movements. Misconceptions abound about essential movements such as squats and pushups. MOST of my clients need to be re-trained, that is if anyone ever bothered to teach them in the first place at all! That's where I come in!

I believe that EVERYONE can and SHOULD learn these functional exercises in order to increase their quality of life. If you are thinking "but I can't do that because..." then email me before you decide for CERTAIN you can't do this! When I say everyone I mean it. Let me put it this way, learning to squat properly is ESSENTIAL in order to be able to use the toilet. If you can do that, then you can do this! Knee trouble, back trouble, shoulder trouble...everyone can do something. You just need to know HOW!

Okay, so instead you're thinking "but I'm healthy & fit and this group is too basic for me." Nope! I'll address your needs also! Let's make sure your basic forms are good and solid, strengthen your posterior chain, increase flexibility, tweak your diet: everyone can use some guidance. Heck, I rely on my own coach to make sure I'm constantly improving too! If you can do bodyweight exercises, let's change up the weight or speed.

Method:
Each MeetUp we will go over a different movement or topic. Come to each one, or pick and choose. These MeetUps are FREE to attend, so please bring a friend! You are always free to take part as much or as little as you feel comfortable.

• I will always do warmup/cool down stretches and drills.

At "Clinics" we will specifically address:

• the basics of a movement/ topic from a how-to
• how to increase the difficulty of a movement (ie proper back squat techniques..there's more than one!)
• how to incorporate it into your workout.
• how to scale a movement based on your particular needs/concerns/injuries etc

Once you have the basics down, crazy things happen...don't worry, I'll title those "crazy workouts" as such so you know what to expect!

I sincerely appreciate the opportunity to teach you how to increase the quality of your lives through increased quality of movement! I look forward to meeting you soon Thanks again!
~Michelle

But It's GOOD Kool-Aid!

The first stage of recovery, they say, is denial. Denial that CrossFit is better than doing 3 sets of 10 on the leg extension & 90 minutes on the elliptical. Denial that I'd been practically wasting my good hard earned money on a gym membership that didn't get me all that much fitter than I'd already been. But I could elliptical like the DICKENS!

Then, they say, there is anger. Anger that I'd never been told about this before! Anger that this information was so hard to find! Anger that my personal trainer had not ever made me do this!

After the anger passes though there is grief. Grief over all the time I had wasted in the gym, bopping pseudo-aimlessly from machine to machine. Grief that all the "Flat Abs Move" newsletters had brought me nowhere memorable.

Then there's bargaining. "Okay, okay! At least I'm fit enough to START CrossFit now," utilizing the "fit enough to begin" excuse that all those that HAVE started know to be a silly mythical creature.

Finally, thankfully, there is acceptance. Acceptance of the fact that my journey home, long around as it may have been, was necessary. Acceptance of the fact that I had not wasted any time in the gym no matter how ineffective it may now seem. That portion of my life was an education, a necessary experience (or evil, both of which apply quite well) that set me up to succeed when I finally found CrossFit.

I can say with certainty that I am proud to wear that ridiculous and delirious "I can't believe I volunteer for this $hit" CrossFit grin most days of the week.

Now, I know that you may not get it...yet. But hey, why don't you come over tonight. I've got this new flavor of Kool-Aid.

Want a taste?

Give It Away

I was leaning on a railing at my globo where I do personal training, listening to my client tell me about a conversation she had with her friend. One thing had led to another and she ended up showing her friend how to squat, just as I'd shown her. My heart got this warm cuddly feeling then: my student had become a teacher!

To give of yourself is the greatest gift of all. When you are actively teaching something (lecturing, coaching, tutoring) you are giving of yourself; your time, your energy, your knowledge. In our lifetimes we've all had chances to actively teach ("let me show you how to...") and to passively teach (by example).  Have you ever thought about what giving really is and how it impacts the world? Teachers of life lessons come in all shapes and sizes and it is true that not all lessons are easy. It's a magical thing: we've all been given great teachers and in turn so we become.

 Seek to give

Whatever you desire for yourself, desire it for others as well. That will help to take you beyond the constraining influence of your ego.

There is nothing of any value to be gained by taking from others. For anything you take away
from someone else can just as easily be taken from you. Instead, choose to become the living embodiment of that which you wish to have. Give energy and focus and action to your dreams, and those dreams will come to life all around you.

The more people who benefit from your positive thoughts and efforts, the more quickly those efforts will bring valuable results. To experience great abundance be a channel through which that abundance can flow.

Make a positive difference that extends into the lives around you. Create value that goes beyond you. It is by giving that you make room to receive even more. Seek to give what you wish to have, and it will surely become real for you. -- Ralph Marston - 

A couple other quotes about teachers that I just couldn't resist including here are below. They've been sitting at the end of this draft for about a week and I've finally decided to just include them!

In helping others, we shall help ourselves, for whatever good we give out completes the circle and comes back to us. ~Flora Edwards

None of us has gotten where we are solely by pulling ourselves up from our own bootstraps. We got here because somebody bent down and helped us. ~Thurgood Marshall

Goals Gone Wrong!

Have you ever heard of Vision Boards? The idea is to create a poster using a variety of media; magazine clippings, photos, bold phrases all reflecting the things and feelings we want in our lives. To quote Tristan Loo from SelfGrowth.com:

We attract into our lives anything that we give attention to, regardless whether it be positive or negative. From a psychological view, the law of attraction can be best explained by the information filtering system of the brain known as the reticular activating system (RAS). Vision boards serve the role of programming the RAS to tune into external stimuli that can help us move closer towards our intentions.

Click here to read the whole post.

Here's a quick exercise to show you how your thoughts can, and are, guiding your whole life. Ready?

Picture an "old person" whatever that means to you, of your own gender.

Now, what does "old" look like to you? White hair? Frail? Dowager's hump? Wearing a muu muu & big white velcro-lace sneakers? Unfortunately if this is the case, this is where you are headed. If you believe that image is what old is, that is what your brain is trying daily to achieve! So how can you become a better athlete if every day your brain is thinking, "Uh oh. I'm older today, I can't do this workout well because that will steer me off course! I need to be one step closer to being frail." Scary right?

Go to your local CrossFit and watch the Masters group. Google CrossFit Games Masters and spend time watching what these phenomenal athletes can do. Not "for their age" but period! Scrap your antiquated image of elderly. Create a new future and you will create a new today.