THANKS

THANKS

How thankful are you for the things you have? I know we all want more or this or that, and I think its totally fine to push and drive for more. But this doesn't mean that you can be happy with what you have because guess what.....it can ALWAYS be worse. You should regularly be grateful and thankful for the things you have and the people you have. There will be some pretty shitty days in your life at times but in those times it's important to find those things that were good in the day and be thankful for them. This is something that is relatively new for me, actually thinking about it daily. What I have noticed is that it allows me to end the day on a good note. It doesn't matter what all happened that day, good or bad. But I get to go to bed in a better mood and thankful. Try it and see what happens!:)

FEEL THE BURN!!!

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ACTION

ACTION

Actions versus words. Words are just that. They might sound good but they really don't mean anything. People use words to "explain" to others about who they are and what they are so that they LOOK a certain way. Actions are just that. They are actions. They show what a person really is. When you whittle it all down, you are what you do. More action, less words.:)

FEEL THE BURN!!!

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EXPERIENCE

EXPERIENCE

Back when I was 16, I remember having problems with friends or girlfriends and between that, school and wrestling, I thought I was maxing out on my stress levels. When I got to college, wrestling, girls, school, and then money, it seemed like this adulting thing was really hard and taxing. There would be moments where I felt I was completely overwhelmed. Later, going through a divorce with a child, super rough and again I thought there would be no way I'd make it through. The fact is that with all of these different times and situations, I was gaining experience. Not experience in bad things but in being able to deal with things that happen. When I talk to my oldest daughter about the things she has going on, or to the college kids, part of me wants to giggle because it doesn't seem like anything at all to be remotely stressed out about. But it's because I have more experience with this now. They are learning it. So yes its rough for them and that totally real. But as they get to the point of more experience with these kinds of situations, then they will learn how to deal with them better. I'm not saying that I have mastered it. That's an impossibility. But I have learned some ways that have helped me. Its a matter of really focusing on the good things in your world. They will keep you grounded. It's easy to get caught up in the bad things but you need to deal with them in a completely unemotional fashion. Do what you need to do, but keep it strictly to business. Don't let your brain or thoughts get lost down the rabbit hole of "what if's", "why me's", or assumptions. Just stick to the facts and handle what you can handle and let the rest go. But if there is something that is good that happens, even if it's just a simple "I love you Daddy" or "I'm sorry Dad", then let your emotions go and feel the joy and happiness that it brings. We are emotional beings but we need to reserve the emotional energy for the good things in our world. Block the emotions from the shitty stuff. handle it but without any emotional attachment. And if you see some others that are younger than you struggling, help them to get through it with the same advice. They have to get through it to learn but you can help them make it an easier transition:)

FEEL THE BURN!!!

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THE BEST?

THE BEST?

There are a million different workouts and workout programs out there. I was shown one the other day and it talked about how volume is more important than intensity. The premise of the argument was that if you are working to max intensity and you are truly going to 100% then you will need to recover and take days off just to be able to get back to a state where you can workout again. But if you go in and just "play" and not work very hard then you won't be sore at all and will get more workouts in. Over the course of a year, you would get more reps under your belt and more hours of training. You also would have gained more benefits from this. Well, as much as it sounds good, the argument is false. First off, intensity is not a perceived amount. It's an actual mathematical formula: the higher the intensity, the more POWER you are generating. It's not how hard you are breathing, how much you are sweating, or how many steps your Fitbit gives you. It's exactly the force you are moved, how far you moved it and how fast you did it. The higher the intensity, the more after-burning calories you will get. This is why they say that a fast tabata or Fran will have you burning calories into the next day. But if you did this easy and went slow, then you will stop burning the second you are done. As the programmer, I get to adjust your level of intensity. Heavier is slower, lighter is faster. and there is a fine line for max intensity. This higher intensity brings about a neuroendocrine response. This NER can mimic the response of anabolic steroids resulting in more muscle tone, bigger muscles, less body fat, etc. The types of exercises that increase the NER are those that have heavy weight loads, short rest between sets, high heart rates, high-intensity training with short rest intervals. These types of workouts force your body to change and adapt, get faster, stronger, leaner, more flexible, more coordinated, and more explosiveness. Since you won't get used to it, there will always be a little soreness. But sure, you can do the "at least I'm doing something" or the "I'm just playing" and workout every day and plateau like crazy or you can work to your relatively high intensity for the 5-35 minute workout and reap MASSIVE benefits associated with the NER workout. Many will talk down on CrossFit and the workouts we do, but they don't fully understand the WHY behind it. We do:)

FEEL THE BURN!!!

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NO MUSIC

NO MUSIC

Before the Sunday workout, something interesting happened. First, the receiver was messed up and so the usual loud music wasn't there. There was beat but it was quiet and the songs were sort of recognizable at times, but not all the time. And while my brother was trying to get it fixed for us, there were about 15-20 people milling around trying to get ready to do this workout. When you looked at the workout, it was obviously going to be a tough one. But without the normal music and distraction, you could see that everyone was feeling the tension. Usually, the workouts on Sunday get started at 10:15 or 1020. We didn't get started until almost 11. Then right before we started, and I hit the timer, I said "10 seconds...this is gunna suck!" and we started. It was a tough workout, but I heard more people talking about how bad it was an how hard it was. But was it really that different from the other Sunday workouts? The answer is no. But what was different was the mindset everyone had going into the workout. There was so much anxiety before everyone got going that it completely affected everyone. That anxiety made it like doing the workout with a weight vest. This is how anxiety/stress affects us in everything else we do also. If you are worried about it, think it will be super hard, or think that you won't be able to do at all, then guess what......all those things WILL happen. You have to be able to control those thoughts or they will literally eat you alive and crush you before you get going. I think, even though the workout was a tough one, that it would have been totally different for everyone if they were able to joke around, get lost in the music, and not let the volume of the voices in their heads be so loud. There are a bunch of ways to do this but we each have to find our own ways of doing it. Test things out. Maybe it's music. Maybe it actually repeating a mantra, maybe it laughing and joking before you get going. Try things out and see what works for you. Control that anxiety and you will have better control of the outcomes:)

FEEL THE BURN!!!

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