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.

 

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That’s a Wrap!!

Ok, so to avoid the American Idol “results right after these messages”, the winner of the 90 day challenge was Venae Jewett.  Please read on to see the program wrap up and results for the entire program.

I’ll have more on Venae specifically in the next episode, but I wanted to bring everyone up to speed on what the challenge was, and the overall results of the folks that participated.

In short summary form, this was the inaugural foray into a program where my members could work hard on changing their lives, not going on a crash diet.  The focus of this challenge was Diet, Fitness, Rest, and overall health.  Weight loss, although measured, was not really a determining factor in the selection of the winner.  This event was all about life change and the choices we make around our fitness and health.  For more on how the challenge was set up, please follow this link.

One of the changes that I was trying to effect in my folks is to not take their health for granted.  One of the ways to get points, was to get a complete blood profile done so that we can really see where we are in the medical “presence or absence of disease” front.  I’ve published my personal data if you would like to learn more.  From the folks that did make the effort to get a physical/bloodwork, we discovered some things that helped provide valuable insights.  We discovered one case of of lower than desired testosterone, we discovered some thyroid issues, and we had a scare related to breast cancer.  Although these items are not welcome news, it gives us a roadmap for appropriate interventions in these areas.  As a coach, I’m claiming a big success in driving my folks to get this done, you can’t improve what you don’t know is broken.

But how do you feel?

With the fitness area, we saw a general improvement in all of the metabolic pathways

  • Phosphagen (raw strength CF Total) – Average of a 10% improvement across the board
  • Glycolitic (burst energy to ~ 3 minutes — Fran) – Average 17% improvement across the board
  • Aerobic (longer than 3 minutes – 5K run) – Average 11% improvement across the board

With these fitness results, I’m also claiming a win as a coach (gratuitous self high five # 2)

As a coach, I struggle with the eating front because prescribing a specific diet will exceed my scope of practice, but essentially we had multiple diets that were followed.  Coach Phil did Paleo, we had some modified paleo, we had several follow the food guide pyramid, and some vegetarian diets in the mix just for good measure.  The official mantra at CFPF is to eat lean meats and fish, plenty of vegetables a little fruit, some nuts and seeds, and no sugar.  (If I were to put a label on this it would look a whole lot like the Paleo Diet as prescribed by Robb Wolf).

Although I can’t take credit for anyones diet, I can say that the desired outcome was to have everyone focus on their diet (whatever flavor it was) and be conscious of what they were eating, and how much of it.

As a result, the average person lost 12.8 pounds (about one pound per week).  This ended up being an average of 2.7% body fat lost as measured by Aaron Wedel over at Body Fat Test Austin.  Another self high five to coach Phil here, these numbers are what all the experts consider reasonable and safe weight loss numbers.  I also believe that the good habits that were formed during this process will be easily sustained for everyone involved going forward whether their goals are weight loss, performance, or health.

I can’t really speak for the sleep improvements because it’s hard to measure.  My personal thoughts are that since I was focused on it, I tended to go to bed earlier (instead of watching television, or surfing the internet).  My overall mood and productivity has been better since making these choices.  At a minimum, I think that most of the folks in the challenge found similar results related to sleep.

Please see the next installment where I talk more with Venae!

Cheers,

Coach Phil

Spending some life upside down

Before I get into the title post, I need to welcome Greg as another new member.  Greg comes to us via his lovely wife Venae that joined in October.  Let’s all welcome Greg and enjoy watching his progress over time.

Would you buy a car from any of these people?

Our monthly benchmark WOD for the month of November was Diane.  Diane is a lovely lady that you get introduced to by bending over and picking up heavy things, then turning upside down to do handstand pushups.  Diane is a 21 – 15 – 9 of 225# dead-lift and the same rep scheme of Handstand Pushups.

This was Venae and Adam B’s first benchmark and their improvements in time using the same scaling were 24% and 44% respectively

Geno, Margit, and Adam K. improved by 24%, 11%, and 8% respectively.

Overall for the group, the improvement was 23% which is consistent with what I have seen over time since starting and opening the gym.

I’d also like to announce here that we have some exciting things going on in the near future:

for members, we will be conducting a 90 day change your life program where all aspects of personal fitness are explored (working out, eating right, and sleeping well).  If you are interested in participating after the first of the year, please contact me and we can get you started.

We will also be doing a weigh in using a water tank to determine body fat percentage, base metabolic rate, lean body mass, etc.  We do have a few slots left, so if you are interested, the cost is $40 for non-members

If you are interested in joining us, monthly rates are currently at $75 per month (for twice per week crossfit classes), and contact me soon for special offers on discounted elements classes (required before joining the general classes)

Merry Christmas to everyone, please enjoy your family/friends/time off/etc.

Coach Phil