Some motivation for 2013, and tell me again What’s your excuse?

Ok folks, we are about to begin 2013, and as I’ve mentioned in class, I’m issuing a challenge to motivate you all to take charge and hit the necessary elements of taking your fitness to the next level.  Those elements are:

  • Diet
  • Doing the work
  • Pushing the envelope
  • Educating yourself
  • Results don’t lie

Buy-in for this challenge is $75.  This is a bet that you are placing on yourself!  You have a direct influence on the outcome.  Deadline to declare participation and put your money where your fitness is is January 11th.  The judging will begin when we all return to the gym on January 8th.

Some of you have done this before, some it will be your first experience of a challenge like this.  The overall goal is to have a focused time period that you can change your life by taking specific actions in how you approach your fitness.  The overview of the program is in this LINK.

For those that sign up, I’ll be doing the measurements and body-fat testing during the first week that we return.  I’ll communicate a schedule as soon as I get it hammered out.

 

If you are looking for an excuse, this guy lists out several that may work for you.

I just really like this video.  Especially when he talks about counting on you at any given moment

I also enjoy this one, despite how you feel about Arnold, they guy has been successful as heck.

 

Advertisements

What I’ve learned in the past year as a gym owner.

So this month marks a couple of key events.  One is the second anniversary of my 39th birthday, and the other is the one year anniversary of the opening of CrossFit Pflugerville. With this year passing, I’ve learned a lot of things about myself, my coaching, the state of fitness in America, and in general how hard it is to run a gym compared to just loving fitness and working out for myself.  I’m truly blessed to have the opportunity to participate in changing the lives of my clients, and even more blessed to have an understanding and supportive family in this endeavor. Here’s a summary of things I’ve learned in the past year On Myself:   I’ve learned that I can actually live without eating grains, and I can generally feel better all-around without them.  This is significant because the rigors of running the gym – getting up early, working a full time job, finishing the day late is taxing.  I think these elements are what finally drove me to take my nutrition a lot more seriously.  If I was still eating like I was before, I believe that my ability to do all of this and recover would be compromised.

On Coaching:   I’ve learned that I have taken a lot of things for granted with my personal fitness.  I was never a great athlete, but was an athlete none the less and with that comes time in the gym.  Many of my clients have limited experience, and I’ve learned that what is intuitive to me is not to them.  As a coach, I have learned that taking some extra time to instill the small details makes my folks much more successful in the gym. Whether it’s becoming the angry gorilla on a deadlift, or shrugging “I dunno” to prep for high bar squats, those details are important.

On Fitness in America:  Most of my folks at the gym have day jobs that involve lots of sitting.  I’ve read about what is being called “Sitting Disease”, but it really hits home while I watch these folks come to the gym and start moving around.  I would say that more than 80% of my folks come in with a chain of problems associated with tight hamstrings, hip flexors, and weak abs.  I’ve also noticed that most of my folks have not done childlike challenges (like standing on one leg) since well . . . childhood.

In addition to the education, I’m grateful to have a set of clients that trusts at least a portion of their fitness to me and over the past year have seen improvements in small points of their lives.  One of my coaches in the past said that your fitness is the vehicle that allows you to do cool things.  The cool things can vary quite a bit from person to person such as being able to put on underwear without having to hold on to something, or being able to walk around the Disney parks without ever getting tired.  I’ve seen first pull-ups, first push-ups, and first double-unders in the past year.  In the coming years, I hope to continue to make an impact on my folks and have more feedback like these testimonials:

‎”Exercise starts and finishes between your ears. ” Phil Tobias  That quote has made think about fitness in a new light  – Margit H  

Lost 40 lbs. Don’t get winded going up my stairs. Don’t worry about throwing out my back when playing with / picking up my children. I can wrestle a 3 year old…. and win.  – Adam K.  

I have lost 136 pounds and a whole bunch of sizes. I can do things today that I never imagined I would be able to do – run 2+ miles without stopping, sit-ups, push-ups, squats, you name it. I have also gotten much less clumsy – which is huge for me! – Venae J.

It was brought to my attention (through some great coaching) that I really didn’t know how to squat, deadlift, bench, run, press, do pull ups, i suck at gymnastics, had zero flexibility and flutter kicks can cause me to hurt for days but because of the great environment at CFPF and helping me to recognize and consistently work on all my weaknesses I’ve also gotten stronger, faster, I enjoy running (not really), I’m now a mobility fiend, I appreciate gymnast more than I ever thought I would, I want a rower and will work to be just as good at double unders so I can complete with Amy Jo Jo….   – Geno Z.

 

It’s a Major Award . . . It must be Italian

Or probably better said. . .  Congratulations Venae on all of your hard work over the past 90 days.

Instead of posting a long winded response, I’ll let everyone listen to Venae’s story in her own words.  The summary is that Venae has changed her life, and Crossfit Pflugerville is a part of it.  I’m honored to have her as one of my athletes, and hope to see her continue the outstanding work in her quest to reach ever higher goals.

Here’s the video:

If you want the numbers, Venae had 77 points over second place which was actually her husband Greg.  Greg got sick during the process, and I can imagine over dinner there is already talk of a rematch.

By the numbers, Venae accomplished the following

  • Weight — Down 30 lbs
  • BF % — Down 4.6 %
  • Phosphagen pathway improvement — 11%
  • Glycolitic pathway improvement — 27%
  • Oxidative pathway improvement — 8% improvement

Venae amassed points by doing the following:

  • logging every meal
  • sleeping 7+ hrs. per night
  • hitting the gym HARD (including while on business travel)
  • having a full blood profile worked up

Congrats Venae, keep up the good work!

Coach Phil