It’s time to get things started

Just like the Muppets

This time of year is always nice to refresh things, so I’m going to take the time to refresh the gym rules

1. Don’t be stupid — as a participant, you are the only one that knows the difference between hurt and injured. The only way I can possibly know to offer an alternative movement is if you tell me. Also, know how to do appropriate self care, and know when to see a medical professional. You all know that I only have one cure for all ailments (squats of course)

2. Show up consistently — it may not seem so, but there is a plan and a natural order of things. My programming is designed to see continued changes over time. Dunkin donuts built quite an empire by showing up every day

3. Effort is expected — as the narrator said “I ran. I ran until my muscles burned and my veins pumped battery acid. Then I ran some more.” My met cons are typically between 6 an 15 minutes, a little battery acid never hurt anyone (unless rule 1 above applies)

4. We support each other — encourage your fellow gym goers don’t try to coach them (if you have ideas on a particular movement, please pull me aside after class. I just don’t want to confuse anyone on the basics.). Don’t be a douchebag, just offer honest encouragement to get them through the workout.

5. Your fitness is a vehicle — to do cool Shit. I’m looking for something like this. Take the time to try something that you have never done before, train for it, and do it! Don’t forget to have fun along the way. Keep I’m mind that PFSC is a strength and conditioning gym. You do work I’m here so that triathlons, adventure races, obstacle races, etc are more fun.

6. Eat right — you can undo a lot of hard work in the gym with a bad diet. You NEED protein, fat, and carbs. Ideally you should get your protein from multiple sources (beef, poultry, pork, and fish will yield a complete amino acid profile). Fats should also come from multiple sources (nuts, seeds, animal fat, fruit/vegetable sources). Your carbs should come mostly from widely varying vegetable sources.

6. Sleep well — despite how good you think you function on 5 hours of sleep per night, you really don’t. Your body repairs all the daily damage from stress, working out. Sleeping is quite possibly the best performance enhancer that doesn’t end with the sound OL, and combined with a complete diet will get the results that you feel on a daily basis in your real life.

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