The Hoop Strong Podcast: Recent Episodes
Rod Root
Coach Rod Root and guests dive deep into the wonderful world of basketball and extract what it takes to make a great player, coach, trainer or hoops parent.
“Lifting weights too much causes injury”
“If you train outside of the high school weight room you will get hurt.”
“If you train anywhere outside of the high school weight room, you can play your sport somewhere else too…”
These are all real things high school coaches have said to athletes in our area. It’s sad and unfortunate that an athlete who wants to be better…who wants to put in the work to get ahead of their peers and their competition, is discouraged from doing so. It’s even worse that the athletes are led to believe they will actually get hurt from training.
A recent meta-analysis from the British Journal of Sports Medicine shows the exact opposite to be true!
Strength training, in a supervised setting, leads to a dose-dependant response in injury prevention for athletes.
🚨IMPORTANT MESSAGE FOR PARENTS OF ATHLETES🚨
The work our athletes do at Teamwork Bloomington IS NOT the same as the weight room at school. A school weights class is an awesome opportunity for kids, but it's also a recipe for disaster (and discouragement) when you throw 60+ inexperienced kids into a weightoom with 1-2 coaches. We teach athletes how to move, prescribe age and skill appropropriate exercise, and develop the athletes over time. We do not throw them into a chaotic group, load up a bar on their back, then hope for the best.
One of the most selfish, ridiculous things a coach can do to a young athlete is to discourage additional strength training (with qualified coaches) outside of the high school weight room. We are HELPING kids become better adults. We are helping many kids earn college scholarships. We are not causing injuries.
Bottom line: Strength training DOES NOT cause overuse injuries. Strength training DOES NOT “get kids hurt”.
Check this out...
Excerpts from the meta-analysis I mentioned above:
- “We hypothesise that the indirect acute injury prevention effect works through mechanisms of strength training-related carry-over effect with improved coordination, enhanced technique in training/match situations, strengthening of adjacent tissues reducing critical joint loads and better psychological perception of high-risk situations.”
- “These studies support the notion that overuse injuries occur when tissues are chronically overloaded, and we suggest that preventive mechanisms, besides simply evading pain triggers or reducing the amount of training/competition in burdened periods, could include preconditioning, tissue-relieving variation in exercises and loads, and carry-over of improved coordination/technique from a strength training prevention programme, potentially beneficially altering load distributions in the tissues and joints.”
- “Based on the included studies, we recommend a familiarisation/technique phase prior to gradual volume and intensity progressing phases. This approach will address key parameters and mechanisms for acute and overuse injuries for both the strength training intervention and the often concurrent participation in sport or other physical activities.” - In other words, train IN-season.
- “The evidence clearly points towards strengthening failure thresholds of relevant tissues, sufficient technique and psychological preparedness to prevent acute injuries and gradual tissue conditioning, sufficient technique and training variation to prevent overuse injuries. Preliminary phases may seem irrelevant to eager athletes/clubs, ‼️ however we consider the initial phases of injury prevention to be a critical investment, especially as injuries inevitably constitute delays and setbacks in relation to the very same goals as the original sport participation‼️Initiation in off-season or less demanding periods would be advantageous, especially in relation to overuse injuries. Additionally, interventions have been shown to prevent injuries and also to improve sport performance, which is an important aspect for coaches and athletes.” - "A critical investment"...this says a lot.
- "Thorough consideration should be given to sufficient programme volumes and intensities. The dose–response relationship found in our analyses supports the hypothesis that strength improvement and injury prevention are closely related. Neither qualitative nor quantitative analyses showed that children and adolescents warrant significantly different approaches; however, we recommend avoidance of explosive loads together with at least equal emphasis on qualified instruction, competent supervision, appropriate volume and intensity progression as in adults. Supervision, short-term periodisation, long-term variation, %RM-individualised loads and appropriate rest periods can profitably be incorporated." -
One thing that strands out: supervision...is the high school weight room TRULY supervised? Is your athlete, one of the 60 or more in the class, actually being watched/coached/corrected/encouraged? I don’t know the answer to that question, but I do know that is 100% the case at Teamwork. Ideally, we teach the athletes how to move and train so that they CAN train safely and pain-free at school.
Here’s my opinion on this whole thing.
What does and HAS led to injury or prevented an injury from healing?
- 🤕 Allowing athletes, teenage males, in particular, to compete in "max outs" and attempting reps they sinpky aren't ready for, with sloppy technique. This often happens without supervision. I see it on the athletes Snapchat stories at least 1-2x per week.
- 🤕 Asking/Expecting an athlete to perform exercises that HURT. There is always an alternative. Good coaches realize that athletes are very driven and most seek to please their coaches. They will, often stubbornly, perform what's "on the whiteboard" that day even if it's irritating existing injuries or reinforcing bad movement patterns.
- 🤕 Asking/expecting an athlete to perform exercises he/she is not ready for. (Example: Take an athlete who cannot squat down without feet turning out, knees caving in, or heels lifting off the ground...stick a barbell on their back. Ask them to perform the same movement they could not execute well WITHOUT the load on their spine...what is the expected outcome?)
(Sidenote: even worse than discouraging, some local coaches have threaten a child’s position on the team... for trying to get better. Yes, this has happened multiple times.)
If you would like to learn more about what we do at Teamwork Bloomington, let us know! I would love to meet in person or set up a call to see if we can help you or your child achieve their athletic goals happily and healthily.
I love travel hoops season! The tournaments, the coaches, the tables with discount shorts and KD’s! What’s not to love?
This episode is a MUST-LISTEN for any young athlete with dreams of competing in college! Dean is the owner of Athletic Recruiting Consulting and he's been helping high school athletes earn money for college and reach their dreams for 20+ years.
Dean is my go-to guy when it comes to college recruiting. He packs so much knowledge and expertise into this interview that I cannot wait to share with parents, players and coaches!
Check out Dean's site at http://athleticrecruitmentconsultants.com
Please share this with any young athlete or parent you know!
Mike’s Basketball Story - 3:01
The Importance of Mentors - 7:00
Roy Hibbert and Training Pros - 9:15
The Importance of the Weight Room - 19:44
“Resets” Explained - 23:30
Ab Training for Basketball - 30:00 - Links to Mike’s Hook-Lying Reaching, Wall 90/90, The Bear, Wall Press Abs
The Value of Blowing Up a Balloon
Why Heavy Barbell Work Isn’t Ideal for Basketball - 31:30
2 Kettlebell Front Squat, Safety Bar Front Squat -32:51
Advice for In-Season Training 34:00
Rapid Fire Questions:
What qualities and habits do you see in world-class athletes vs low-performers? 38:04
What Supplements are You Taking and What Would you Recommend For Athletes? 41:40
Links to Products we Recommend at Teamwork: Eniva Efacor Fish Oil, Eniva Vitamin D3, Eniva Fish Oil, Eniva Clean Whey Protein, Bulk Supplements Creatine Monohydrate. Exogenous Ketones for Athletes.
The WRONG Way to Fuel Your Body - 45:00
Why Today’s Youth is Brittle - 47:35
Fueling Performance at the “Discount Den” and Gummy Worms in the NBA - 48:05
Advice for the Parent, Coach, and the Athlete - 50:47
The Texas Coach Smart Ripping a Player on the Sideline and Relationships in Coaching - 52:00
In this episode Clif Marshall and I dive into lessons learned as young athlete and coach, fasting, spirituality, what it takes to be a great player, and much more!
The beginning of any program is the easiest. It is exciting, new, interesting, but when it comes to resilience there are different motivations we must explore, especially if you plan on being an elite athlete.
These two motivations are 1.) the ability to independently plan your own vision with an accompanying goal process and 2.) your manifestation of resilience.
The first motivation is not developed enough for women athletes outside of just being “strong” or “good.” I really think a lot is lost for women because of this. For my athletes, I want you to spend time on what your vision is for yourself as an athlete.
Do you want to be a State Champion?
Do you want to be a complete the hardest adventure race?
Do you want to play on a Division 1 team?
Do you want to be a professional athlete?
Do you want to use your leadership opportunities on your team to drive you into your dream job?
Once you establish the dream, something that gives you fire and passion, we then move into a plan. This goes from yearly guidelines, to monthly guidelines, to weekly goals, to daily goals, to daily practice goals, to movement, skill, minute goals.
The art of motivation isn’t a static event though. One must return to motivation daily by becoming excellent at setting realistic expectations that meet your talents.
Here is an example of vision plan process.
Vision: Have the best sports performance facility in the Midwest.
Annual Guideline: Create a Standard of Performance that Aligns with the Most Notable Gyms in the Country. Develop Athletes into the best Athlete on the Team. Attract young athletes hoping to achieve greatness. Choose excellent mentors for my coaches and myself who are setting the sports science standard.
Monthly Guidelines: Meet with a high level mentor. Attend Athletes athletic events. Test Athletes. Educate and inspire through thought provoking writing and interactions with parents. Motivate and inspire our coaches. Read 2 continuing educations books and discuss in staff meeting. Have one session dedicated to recovery and food.
Weekly Goals: Attend 3 sporting events noting change of direction ability, trunk stability, explosiveness, mentality, hydration, post nutrition. Adjust programming for energy level and needs of athletes--do not just deliver workouts. Read 200 pages of a book. Write parent newsletter. Speak to parents of athletes and the athletes outside of the gym every week.
Daily Goals: Coach each set for each athlete. Deliver meaningful and fun coaching through social media. Meet as a team to set the standard of the session. Create winning situations for movement.
Complete this exercise for yourself and update daily and weekly.
Your resilience will come from whether your vision fits your true desire. The work comes from identifying the easy accomplishments. The simplifications of your day to day goals.
You must WIN THE DAY. But that means you must accomplish something towards each level of goal.
We can definitely sit down and do this together if you would like!
Goal setting is my bag =)
Erin
So you want to be the fittest in the room and bring the most delicious desserts?
BE THE DREAM ;)
Below are some recipes that are delicious. Enjoy!
Fat Bombs--melt in your mouth and your hand and are flipping delicious.
Click Here for Recipe
Cheese cake--our own recipe!**First Step: Set out the egg and cream cheese! It needs to be room temperature.
Filling:2 Servings of Full-Fat, Organic Greek Yogurt OR Equivalent in Heavy Cream (For yogurt go with unflavored Greek. Vanilla, strawberry, etc. are PACKED with sugar.)
2 Packages Organic Full-Fat Cream Cheese (cut out about an inch or 1/10 of the package for the crust)
1/2 Pint Blueberries
1.5 Serving of Vanilla or Birthday Cake Whey Protein (I used Optimum Nutrition Birthday Cake Whey from GNC. Not a bad price)
1 Large Egg
Erythritol, Stevia, Truvia, or Swerve to taste (I used a few VERY small pinches of stevia. I feel like it would have been fine without it though.)
1-2 Dashes of vanilla extract
Pinch of salt
Crust:* 6 Tablespoons Coconut Flour * 6 Tablespoons Almond Flour * 1.5 Scoops Birthday Cake or Vanilla Whey Protein Powder * 2 Tbsp butter (melted) * ~1/10th Stick of Cream Cheese * 1/2 tsp cinnamon * Pinch nutmeg * Erythritol, Stevia, Truvia, or Swerve to taste———————————————————————————
Method:>Preheat oven to 350 F
Bring cream cheese and egg to room temperature
Combine all of the ingredients for the crust in a small bowl
Coat the bottom of a pan with coconut oil or butter, pour in crust and spread evenly, covering the bottom
Combine all ingredients for filling and blend together until smooth using mixer
Once it's smooth, blend in blueberries
Lay over crust and bake for 15-18 minutes
Remove from oven, allow to cool, then serve! It's great warm, but even better cold!———————————————————————————
Macronutrient/serving:
Calories- 136
Fat- 11.8g
Carbohydrates- 3.9g
Fiber- 2g fiber
Net carbohydrates- 1.9gProtein- 4.3g
Banana Muffins
http://civilizedcavemancooking.com/recipes/desserts/paleo-banana-bread/
Cream Cheese Topping
https://thelazyketo.com/tag/keto-frosting/
In wellness,
Erin and Rod
Can we have it all?
The idea of balance in life is a concern I hear a lot. How can I exercise and take care of my kids? How can I get adequate work done, make sure my family is happy, and maintain how I look?
And to be honest, I don’t think we want balance. I think we want an easy understanding of what is most important before it stresses us out. Why?
Because balance suggests a lot of things that just aren’t real.
For example…work/life balance would suggest you have equal time to devote to everything important to you. It suggests you will feel comfortable all of the time in knowing that you are doing a good job in all spots in your life. It suggests you don’t lose time when you give time to something else.
Unfortunately, all of this is not really in your control.
Stakeholders in your life need and want different things at different times.
Time for projects isn’t static.
Nothing is always going right or always going wrong.
Something will need more attention than something else all of the time.
Balance is dynamic and therefore, not really balance.
What we want is clear understanding of what we need to do to make things feel right.
And this stress, this ambiguity wreaks havoc on our hormonal responses.
To address responses, you have to start with food, sleep, and high intensity movement.
Are these stress releases? Not really. They address your imbalances.
They allow for the mind to stay clear. They allow you to not get fully stuck in your racing mind. They remind you that self care gets you immediate and predictable results. No ambiguity there.
If you are struggling “to make it all work,” know you can’t. Everything IS WORKING. That’s why it is moving. You are trying to make it stop and that just isn’t going to happen.
If you want some clarity, you must start with you. Not with other people or wishing for time to expand.
Self care is the only predictable way to handle ambiguity.
Today let’s do 30 minutes of work.
Set your Seconds timer to 30 rounds, 40 seconds of work and 20 seconds of rest.
Your 6 exercises:
Push ups or plyo push ups
Skater Jumps
Fake Jump Rope
Alternating lunges OR split jumps
Plank
High Knees
This one will be hard on the cardio, so make sure you have water and some good tunes!!
What does it feel like when you are working towards your fitness goals?
This weekend I attended an excellent summit on sports performance. I was in a room with great minds and a few great motivators. One of the speakers highlighted what a calendar year looks like when we have an "intermittent athlete." One he defined as someone who fits in training when it makes the most sense for the athlete's schedule. When someone approaches their development this way, it is likely the athlete will only get a year of development over a four year period. And although that is better than nothing, it rarely changes the body and resilience of the athlete only teaching an athlete how to lift. It doesn't allow for changing programming and nutrition, testing for benchmarks of success, or understanding the body's adaptation to stress and sport. As coaches, we know commitment and a close eye change athletes. Not just lifting weights sometimes.
This thought made me think about how a majority of adults do this as well. We think of our fitness in small increments. Not thinking of the consequences of this mentality. If we do the math though, you end up only attempting your goals a small percentage of the year and then question why you are not getting the results you want. You don't allow for adaptation and when change is necessary, you don't know what to do.
You see, your body is constantly changing. It is constantly adapting to its environment at a cellular level. And unless you are adjusting for health consistently, it is likely you are not seeing results. Your body is different today than it was yesterday.
Your health path is a constant adjustment. It isn't a one size fits all model. It isn't simply adhering to one golden rule and never wavering.
It is changing, paying attention, testing, changing, paying attention, testing...
If you are struggling, if you feel like you attempt a lot of exercise, but rarely get the results you are hoping for, please think about working with a coach that makes sure you are constantly adjusting.
At Teamwork, our coaches take note of your progress and continue to adjust for results. We don't deliver workouts. We deliver personal attention.
If you would like to try out Teamwork Bloomington, and get a better understanding of what "adjustment" feels like in a supported environment, please consider joining our Transformation Challenge. It is a 6 week program that teaches you how to adjust your fitness and nutrition and watches your success through measurements and discussion.
I am offering this to you all for $219.99, usually $299.99, until Friday.
I would love to help you achieve your goals.
I'm sure many of you are experiencing the rush and excitement of starting your kiddos in school. Until you get your flow down, here are a few tips for managing stress, nutrition, and exercise in the transition.
1.) Do 20 minutes at least of higher heart rate exercise. You need to sweat. This balances your anxiety as the unknowns during change are the culprits for stress on your brain function. Your adrenals need to chill out. Do this with exercise.
2.) At the same time, don't overcaffeinate. You're stressed....caffeine accentuates that. Drink water, tea, Keto OS...not only coffee.
3.) Don't choose food as your stress outlet. Shi**y food is not reward for stress. It encourages it. Carrots, avocados, exercise, read....
4.) Don't focus on what you can't control. Everyone is stressed. Rarely anyone is trying to ruin your day.
5.) Meditate.
6.) Avoid sugars.
7.) Find a way to care for yourself daily.
8.) Take note of every positive. Don't linger on every irritant. Both are inevitable. It is where you spend your time thinking that becomes your reality.
Best wishes to everyone!!
My awesome team of coaches, Rodney, and I went to a pretty incredible education summit for sports performance the last two days. It was put on by one of the best strength coaches in the country and the line up of speakers ranged from brilliant physical therapists to NBA strength coaches.
The first day was totally my style. Lectures, learning, and discussion.
BUT...
Day two was a full day of speed and agility training with an amazing coach and expert in sports speed training and development. It was participation unless you just wanted to watch all of the drills and not truly immerse yourself in how to coach athletes to be quicker. I knew I needed to participate, but I was scared.
Why? I have never been a competitive athlete. I've participated in sports, but never at a level that would demand me to get better than those around me. I stopped playing sports when I was a freshman in high school and became a manager for our high school soccer team. It got me the credentials and experience I wanted in sports, and that was pretty much it. Trying in sports meant failing in sports at the time, so I never really developed my mental resilience. AMy history in sports came from very punitive style gym classes. I failed all physical tests except the endurance run (10 minutes of running in a circle nonstop). This at a young age set me up to have a fixed mindset on what I was capable of in athletics. (an F student) I do not like to compete athletically, so I rarely do.
However, yesterday I was faced with doing very athletic movements and drills with all men (sports performance has very few women coaches), many former professional athletes while they coached you in your movements.
I was pretty nervous to say the least, but I really had to get over my ego and try because I am always wanting to become the best coach I can for my athletes.
For 8 hours I participated in drills. I ran races. I accepted constructive criticism. I laughed at failed attempts. I celebrated racing against all guys and not coming in last, lol. I overcame a fear.
Why am I telling you this?
I'm telling you this because we all are caught up in our own preconceived version of an untouchable self. One that thinks it can predict when we are going to fail, so we don't try. One that thinks it knows what we are capable of, so we don't get better. One that thinks new things are hard and therefore need preparation before execution never actually doing anything but analyzing situations.
And this untouchable self blocks us from experiencing our potential. We stay the same because we know what we can do today, but we don't try to do more tomorrow. We avoid what might work better than what we are doing now.
I see this all of the time.
A lot of people are afraid of the weight room, afraid of the path of learning, because they might stumble. But the thing is...is that you will.
But you will also have a lot of wins. You also will learn your hidden capabilities. You will increase your strength 100% of the time. It is inevitable.
Get out of your own way if you feel like you are not living a healthy life. Go all in. Don't avoid something you've tried before and failed because it is scary. Truly, you will surprise yourself of what you have learned from the last experience and you will be much more successful than the last time.
I promise.
Wanting to stay on track, motivated, thinking…post this in your home!
10 Ways to Succeed
1.) Give your goals deadlines and make progress on them every day. Even if it is small improvements.
2.) Handle adversity. If you can’t handle stress, you will buckle under every pressure. Confront adversity. Get back up after you fall down.
3.) No matter how many programs you buy, how many shakes, how many online tracking apps…it is worthless if you don’t use it and GET BETTER. Longevity of results comes from getting better, not just showing up.
4.) Always survey your health. Download Grid Diary. Make your own processes for checking in with your health. Don’t just stagnate. Write things down.
5.) The fastest way to optimal body composition and health is strength training and nutrition. If you aren’t doing these things, your body won’t change quickly. If you are, get a little better every day.
6.) Proper movement beats lifting heavy things poorly. Know how to move and watch your strength change drastically.
7.) Success without work is a lie.
8.) Create accountability around you through loved ones, coaches, and measurements. When things get tough, potential keeps you moving.
9.) How to get good results? Win more than lose at your behaviors every single day.
10.) Have a plan. If you do not have a coach, you have to have a plan at least a month out. Otherwise, you cannot be consistent.
Immersing yourself with ways to get better means you have unlimited opportunity. If you can’t see that, you need to change your mind.
In wellness,
Erin and Rod
Every month, you need to be writing down your accomplishments in wellness.
The pain of missing the mark will cloud your sense of self more than the wins for most people, so most of us need to be really deliberate about how we think about accomplishments.
In fact, I heard someone say once that you need 5 good things in your brain bank to offset 1 bad thing. I believe that. Though I do not think that it is a fixed feeling IF you work on it all of the time.
By the end of this month, you should have a list of every single thing you did and have continued to do to better your health .
Things to consider?
Foods you ate
Foods you ate when circumstances were more challenging
Ways you managed your emotions
How many times did you move or exercise?
How many times did you quietly reflect on goodness?
Did you overcome negativity?
Did you change priorities?
You cannot overcome negative thoughts without overdoing it. Overdo your positivity in the next few days. Write down all that is good. Even ratio it out!
You will find that the negative, WHICH YOU DID GET THROUGH EVEN IF IT WAS PAINFUL AT THE TIME, had a lot of positive attached to it.
You ARE doing great things. Celebrate them.
Believe it or not, I am always trying to get better in my health (this is tongue in cheek). I'm refining my habits and trying to add some new ones in!
And I have some struggles with that, mostly because it is easy to prioritize as I always have. But that isn't an excuse...I wanted to share my struggles both as an exercise for myself, but also because you should know that you can always get better and it doesn't have to be a negative thing.
Here is a list of my challenges and what I am doing to get on track.
Maybe you also have suggestions?? Also, feel free to email back with your challenges and I can give you a couple of tips to change your mind on prioritizing!
My struggles:
1.) Water Intake. Yeah, this is my worst. When I used to hit my water intake, I was in a sedentary job and I could just chug water. After having babies and changing into a very active profession, drinking water has become really hard for me. Excuse? Not prioritizing it. My roadblocks, however, are getting heartburn if my stomach is too full. After having my girls, my stomach moved or something and I get heartburn pretty badly if I over eat or drink. This means I can't drink a lot in one setting. Further, my daughters scream if I drink from a water bottle because they too want to hydrate EXACTLY like mom. I also am very particular about smells and if my water bottle smells a certain way or tastes too soapy, I won't drink out of it lol. BUT I know I am not drinking enough water which is terrible for my body.
What am I doing?
I purchased a LARGE water bottle and have definitely seen my water intake go up.
I try to wash the water bottle on the regular with hot water.
What else should I do? Make the decision to get it done. Read some scary research on not getting enough water. Drink water anytime my kids can't see me.
2.) Meditation. This is a behavior I used to have on lockdown, but I also didn't work at 6am. Now my priorities in the morning have switched to working, SO what should I be doing to add this mindfulness and focus exercise to my life??
Start doing it 7 days in a row. Even if it is only for 2 minutes. Work my way up on the time frame.
Work on breathing at the same time.
3.) Vitamins. Rodney is my crutch here and probably at my detriment, since I have no ownership of the task. He is very good about his vitamin intake and usually sets mine out. All I have to do is literally swallow them. I need to hit a 7 day streak so this week, I WILL do that. I always sleep better when I take my vitamins, but a lot of times I just push it off because I am tired. It is only like 2 minutes (yes, it takes me a long time to take 14 pills) of my time. I just need to do it.
4.) No phone after 8pm. As a business owner and accountability coach, I live on my phone. It is my livelihood, but it occupies me from being present with family, affects my sleep, and messes with my posture. I have found that losing my phone is the best way for me to not use it (Toddlers steal!), but I am thinking that hiding it is effective. Again, a 7 day streak might be my first step towards getting it right.
Yes, those are my current struggles. The next 7 days I WILL be accomplishing these things. I will check in next Wednesday. Also, let me know if you have suggestions for making things work! I am always up for problem solving in new creative ways!
BUT, how about you? What are your most difficult behaviors? What are you going to do for the next 7 days??
Write it down and commit with me! Once we are through the initial decision making phase, it will become part of our persona.
Let's do this!
I'm sure many of you are curious about what happens at Teamwork Bloomington outside of these excellent coaching memos =)
Yes, you might be surprised to learn that much of my day is spent working with people strength training! Although a majority of our members are athletes, our adult programming is multifaceted and a bit tricky to explain in short form...
I'm going to try though.
We have three different adult programs.
1.) Conditioning--a timed class built for the individual who hopes to lean out, has a demanding schedule and wants to keep their workouts around 40 minutes.
2.) Group Performance Training--an hour long total body strength session with a program designed for the healthy adult who has minimal need for modification in exercises.
3.) Individualized, Personal Training--an hour long strength session with a program designed specifically for a single individual. These memberships are for those who have specific needs in their programming like weight restrictions, an eventful health history, chronic pain, short term weight loss goals, and need for greater challenge in their programming.
All programs are coached with the individual's needs in mind, so when you are in a session, you bring yourself and a willingness to listen.
The gym floor is mixed with all fitness levels and programming, but coaches are watching closely and proactively choose your weights for you, correcting form, and motivating you to get the best out of a session.
The energy is high, but welcoming. The coaches expect effort, but are always listening for needs. The pace is pretty fast.
By the end of the session you should feel like you worked hard, but that it was not that hardest workout you've ever done in your life. You excelled opposed to giving minimal effort. You feel like you lifted something.
If you have ever had interest in training with us, please let me know! We love doing Success Sessions with our community!
Have a great Wednesday!
In wellness,
Erin and Rod
Use this to track your progress!
https://docs.google.com/spreadsheets/d/14lMN_bxk5PBdOxnWvVIc7uKQt5j_oLqy3VVfN9N96VE/pubhtml
I use the word "high performance" a lot. It is a word that has carried over from athletics and business and now is used to describe people with certain types of energy needs and wants.
To put it into context--
A high performer in business is one who gets results consistently, is creative, and can have expectations put upon them without much incentive outside of intrinsic motivation in excellence. Same holds true for athletes. You see someone who has an extreme need for excellence and energy to perform towards the desired result. They see the big picture. They keep moving towards being the BEST.
When I use high performer, it is a hybrid of these descriptions. A high performer is an individual who needs continual energy, understands herself well enough to remain motivated throughout the day, wants the most out of his or her day, and recognizes that extraordinary results come from extraordinary effort.
If you are reading this email, it is likely you are a high performer OR you are on the cusp. You recognize that your vitality is dependent upon what you get out of your body and mind. You don't live for fixes. You don't accept personal excuses. You are a problem solver, a motivated person always looking for new ways to look at things. You want to live your life in excellent condition so when your time is done you've experienced the full range of your potential and talent.
What you are not is someone who sees yourself at face value. What you are not is someone who accepts difficulty as an end. What you are not is someone who thinks a continuously drained feeling is normal or appropriate for your daily minimal performance.
If you are a high performer, today I would like you to do an exercise. I would like you to note all of the habits you do that were really hard to implement but you did. Why did it matter? Why does it still matter? How you will make them better?
If you are not a high performer yet, here is an exercise for you. Note all of the behaviors you feel give you value. What makes you an incredible person? What gives you strength, perseverance, and hope?
These exercises will help you see your potential. Once you see your potential, well, then you have opportunity. And wonderfully, opportunity is never out of reach no matter how motivated you are.
Funnily, when I am coaching people in lifting and my members are trying something new and I forget to count their reps because I am focusing on their form. When asked how many reps they have left, I usually respond with "you've got two more reps."
Whether this is accurate can be debated mostly, but here's the thing... when this question arises, I know people want to stop. I also know that they have plenty of power left in them.
You see...
Two more reps are usually left in the tank when you are doing something difficult and new, but you are still moving.
If you are a high performer, you daily tap into your desires and you CHOOSE to keep moving through difficulty. If you aren't a high performer and find yourself feeling like the world is against you, ask yourself...
Are you still moving? Are doing something difficult? Are you changing?
If so, you always have "two reps more" available in your energy bank. You might tell yourself you don't, but you do.
To all people needing energy to live--no matter the level--remember that potential is everywhere. You just need to push out two more reps.
Wondering what's a good family workout you can do together?Get in this multi-fitness level workout especially if the weather has you stuck inside!
Download the Seconds App. Choose 25 rounds--50 seconds on and 10 seconds off
Complete 5 of each exercise:
- Air Squats
- Push Ups
- Deadbugs
- Hop in Place
- High Knees
This will get you feeling energized and give you an opportunity to be silly with family!
In wellness,
Erin and Rod
It is my birthday! And the last installment of my 32 thoughts on fitness and nutrition. I hope it has been helpful!
The last eight are my biggest mistakes and lessons. Enjoy the struggle =)
25. Anxiety needs exercise, supplementation, and good food. I have intense anxiety and always was told healthy eating and exercise will help. However, that blanket statement is not specific enough. You need gut healthy food. You need strength training and interval conditioning. You need more than a multivitamin, for me it took exogenous ketones. If you find yourself stressing over everything, don't assume that your response is the only way. Yes, all stress can be challenging, but when it is over every little detail of your life, it is time to come at it with some lifestyle changes. Please ask for help if you struggle with this. Most high performing people suffer.
26. Do not marry your understanding of nutrition because new information will come out every day. It will be opposing, heated, and probably counterintuitive. Question ALL information, but if something new arises, don't be adverse. At one point in my life, I ate exactly like the food pyramid told me to. I proceeded to lose a significant amount of hair. I used to think calories were calories. It is clear that this is not the case now. Eating the right foods will cause significant change if our body's function and composition. Controlling the amount of calories will work for awhile, but your body actually wants food. (NEW INFORMATION, jk.) It will begin to not need as much
27. If you do not address the reason you want to be a specific weight, you will never be satisfied. I speak with a lot of people about specific weight goals. I used to have those 5-10lb goals too. However, I was small (size 0), but I couldn't see it. In fact, I had a friend tell me firmly that I needed to stop saying I needed to lose weight. After some life experience, I realized my pound goal was totally linked to my wish that I would not yo yo diet and feel bloated. I wanted to eat well all of the time. (It took me ONE podcast about dementia and gut health to change my tune. It is comical how fast I changed my mind. YEARS of indecision and it took an hour podcast telling me that an exposure to a specific food would have a three week healing time for my body changed my mind.) Once I was eating properly, I stopped having the weight fixation. Get real with yourself when it is something like 5lbs or 10lbs as a goal. Is it how you feel about yourself? Is there a different desire?
28. There will always be something difficult on the path to longevity performance, but you have some control. My family has been stricken with dementia and diabetes. I do not think that I am destined to this fate and I will do everything I can to prepare my body and mind for thriving. Get out of your head that your genetics decide your fate. Shit will happen, but you can do things TODAY that help. This should be your main reason for not putting off your healthy choices. Every day is affecting tomorrow.
29. Cheat days are one of the hardest things to control. The amount of reasoning that goes on before and after you have a cheat day should be an indication of the stress that it puts on your body and mind. The negative emotions associated with cheat days completely outweigh highly stimulating food for minutes of enjoyment. Find values, not diets.
30. Don't be scared of weight training. I never smartly weight trained until almost a decade ago. For the moment in my life when I was an athlete (almost 20 years ago), I went into the weight room and quickly denied its importance because I had no understanding of what I was supposed to do. If this is your experience, talk to a coach. We have plenty of people who have had bad experiences with exercise, have been hurt, have never been in a strength training program, who haven't been training properly in the weight room...talk to a good coach. PLEASE. Weight training became the obvious choice for lifestyle activity when someone was guiding me.
31. Be a leader in health for those around you. There is no greater accountability. When you can become the role model (not the expert, necessarily), it makes integrity your motivation. It takes time and persistence, but perhaps the best way to maintain health at the highest level.
32. Set up a success session for next week through this email to day and do not cancel it and show up and I will give you a $175 gift card.
Now go kick some ass!
In wellness,
Erin and Rod
Half way through all of the wisdom. A lot of these thoughts are the building blocks of our approaches to behavior change in the gym, and further come from a lot of experience, mind changing, and mistakes.
17. The initial behavior change plan will be energizing but difficult to maintain unless you identify all of the reasons you are doing it and overprioritize the need. If you live in a yo-yo world by the week, you won't find a good stride in nutrition. If you get in your workouts on a good day, that is insufficient. The bad day is the one you want to get the workout in. You have got to break the mindset cycle. Change your goals and understanding of wellness.
18. Have a really good coach in your life that knows you well. A good coach will understand your needs outside of just fitness and food and try to meet them to keep your happiness high. They also will dish out tough love when it is needed especially if you have big goals. This goes for athletes and their stakeholders as well.
- Read and think daily. The most motivated will spend time on personal development daily. For some it is first thing in the morning, for others throughout the day. Choose time to recommit yourself to improvement in whatever is important to you. This isn't a once a month thing, but a daily reminder of your opportunity.
20. Always keep workout clothes and nuts with you. (Nuts are not your family or friends, the actual food). Hard to make excuses when you are always prepared.
21. Your family will catch on. Yes, it might take years, but if you are passionate, those closest to you will see your needs and respect them. They also will probably partake if you are vocal enough. This is the most empowering part of a healthy lifestyle. Influence over those you love because your example is so strong. BE THAT. If you are not consistent in front of them, they will not be consistent either and will probably give you shit for it.
22. When you have set backs, do not look at any numbers. Not the scale, not the weights on the bar, not how many days you missed, NONE OF THAT. Nothing will harm your sense of self more than deeply critiquing yourself when you are in control of the moment. Yes, you might have fallen off your wagon, but wallowing will only continue the pain. You know what to do. Get consistent and don't allow circumstance to harm your only body and mind.
23. And more--Being called out on imperfection is not a character demonization. No one is perfect. However, that is not an excuse for denying healthy criticism. In fact, the excuse of not being perfect is enabling. Get better next time and don't wallow. Find a solution and move forward. I think this is one of the biggest miscommunications we have currently. Yes, self narrative on strife is heartwarming or empowering, but not a static moment. Tomorrow is always different. Imperfection is the only constant, so don't use that as your crutch. Be vulnerable, but be aggressive.
24. Lunch for the first person to email back with their best advice on fitness, nutrition, and stress management.
In wellness,
Erin and Rod
Another 8 and there's a gift in there, so read closely =)
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Imperfection is lack of a final decision. I'm a believer in vulnerability, but also performance. If you are waffling, you are undecided. Get specific and clear.
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Guilt is an energy suck. Figure out a way to avoid it. Truthfulness to your best self is probably the best strategy.
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A Community of high performers will multiply the likelihood of your success. Hang out with those you want to be like in health.
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Energy management is more than exercise. You should be looking at your sleep, your stress level, your food, your emotional management. Exercise is the best, but its effects will be diminished if you are stressed all of the time. Again, get clear on why you want to live a high energy lifestyle. Practice your peace.
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Your gut health should be an obsession. If you aren't eating with this in mind, your longevity will suffer. If you don't know what this means, ASK!!
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Come in for our Fit Fast class at 6pm tomorrow (12/7) and I will give you a $100 gift certificate.
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Sleep hacking is one of the cheapest and best investments you can make for your health. Remove all light from your room, find a cool temperature to sleep in, find a soft noise to drowned out silence and other noise, take some magnesium!
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Hardest lesson I've learned? Well there are a lot, but the realization that life doesn't slow down and NO ONE ELSE (except an excellent coach, ahem) will prioritize your wellness except you. If I am busy, I am the only one scheduling over my health and if they are, you are in an abusive relationship. Priorities are yours to communicate and yours to uphold.
Until tomorrow...
In wellness,
Erin and Rod
Yes, this week is a big week. Because it is my birthday.
The big 3. 2.
So in honor of this monumental age, this week I will be giving 32 thoughts, lessons, and deals over 4 days.
Today, here are 8 random thoughts for your pondering.
1.) More does not equal better. Better is growth. Before I was introduced to strength training, I was a cardio queen and I hated every second. I would get on a machine an hour a day and be incredibly bored the entire time. Even worse, I was terrified of the weight room and mirror corner (bros on bros on bros), and the machines were always super complicated as I could never properly load a lift. I was always vying for a spot on my elliptical machine seeing mediocre results. Then I found strength training and totally changed my body composition over a two year period. Yes, two years. I did not have my nutrition in check, and I probably over trained, BUT I realized it took something more effective to get my results. I got out of my comfort zone and got a coach. Arguably one of the best decisions of my life. Marrying one was a good one too ;)
2.) Sustainable results take long term commitment. Like I said, it took me two years! And I lost, over the two year period, 7 dress sizes, but only 20lbs. That's all. My body changed...not really my weight.
3.) If you want to become less obsessed with the scale, you have got to get nutrition in control and reassess your physical goals. The scale is an indicator of a number which can be tracked. I am inspired by weight loss goals absolutely, but as a motivator, there is not much I can do with it. Not because it has a threshold, but because the result is usually not what people are looking for. If you have a fitness goal, you need to look into your motivations and find rewards out of that. It takes a little more time, but it also yields the best results for your consistency.
4.) Missing workouts is a quick way to lose momentum. When you start messing with the priority of working out, you will begin to miss your workouts. When you start missing your workout, time moves at a rapid rate. If you can only get in 10 minutes, you WILL stay on track. Miss two workouts in one week, it is likely you won't get your workouts in the following week.
5.) Nutrition can only be moderation if you have a complete grasp on your understanding of food quality AND you can work within the boundaries of food quality. Calories in and out cannot be the rationale. Eating 200 calories in a Snickers Bar and 200 calories in an avocado is not the same bodily effect. You can't simply work off junk. It damages your body.
6.) Smart exercising is the best mood balancer. Better than medicine. Better than food. Cardio does not have the same effect as a high intensity workout.
7.) Excuses are consistent changes to your schedule. If you don't plan your workouts and show up when you say you will, getting into a routine will be impossible. If you want to workout, stop allowing other priorities to decide your workout schedule. An actual emergency is different than a change in the schedule.
8.) Goal setting and prioritizing is part of health and wellness. How you treat your body today is your investment. Weight loss is great, but caring for your muscles, organs, and hormones should be your reward. Hotness will come, but how you treat your body will maintain your quality of life.
Come back for my next 8 thoughts and expect gifts in that newsletter!
In wellness,
Erin and Rod
For those of you who know me, you've seen my planner. I have it next to me everywhere, and I reference pretty consistently to keep me on task and remind me of what I am accomplishing.
I also take an hour or two out of each month and plan what my goals are going to look like. For this month, my goals are as follows:
Deadlift 1.5 times my bodyweight 5 times
1 Unassisted Chin Up
4 strength training sessions a week
5 conditioning sessions a week
Meditation Daily
Gratitude Journaling in the evening
Drink at least 120 ounces of water a day
Take my vitamins daily
So what are your goals? Let me know! I will check in.
Even better??? Who is going to check in to see if I accomplished them on December 31st?
In wellness,
Erin
I said it. The strategy it takes to get to the gym is that of military refinement. I have to bring in multiple parties of support. Then fight through exhaustion of no sleep due to two toddlers. And finally, I have to lift some heavy stuff and be uncomfortable...So I understand why it takes a lot for people to get in the routine of working out when it seems the world is working against us to get in the gym.
But the act of exercising is not why I work out.
I work out because without working out, I am in a constant state of irritation. I get tired quickly. I don't feel good about myself.
Even more? I work out because it affects my chromosomes and gives me longevity. (Crazy, right?)
The reasons I work out are attached to my Personal Vitality Values, not just a weight goal.I want to be a strong, balanced, and vivacious woman for longer than the coined "best years."I don't identify with aging as a bad thing, but I do believe the quality of aging can be somewhat controlled. NOTICE--This statement is MUCH bigger than having a nice butt.The goal of having a nice butt works for us in our 20s, but over time it won't maintain our wellness routine.The goal of strength and health for almost all of my life?Something to work out for.
So…
If you are new to working out, you are struggling to work out, or you just hate it, try a few of these hacks to get some strength training in.
1.)Schedule your workouts before you can weasel out of them. Get it done in the morning.
2.)Work out for 5-10 minutes when you get tired or stressed.I promise those invested minutes will pay in dividends.
3.)Further, do this a few times a day.This is best for balanced hormones.Set about 4 times a day to get in a quick "pump" as they say.
4.)Incorporate walks into your day.Don't stay strapped to your desk.Walk at least once a day.
5.)Shamelessly =)Get a coach.We are experts in getting you through the uncomfortable.
These are just a few ways to combat not working out…
But even better, spend some time creating your Vitality Values.Choose the value statement that makes you smile.That makes you feel energized.
Then become that statement.Your health is the basic building block to longevity.
So, schedule your workouts.Find the value statement that makes you say NO to all the "emergencies" that come up derailing your health goals.
Be in excellent health.
Don't be in lowest priority health.
To accomplish ANYTHING of substance (relationships, work, recreation), you must attach value to your health.
Even if you hate working out, the rewards are much more important.
In wellness,
Erin and Rod
P.S. Remember if you are interested in signing up for a Challenge or a Membership this January, you can receive December for free.That's 4 weeks of training, nutrition coaching, and our beautiful faces.Get with it.
Today's post shall be short as I hope you are spending time with those you love instead of being on your phone or computer; however, I wanted to thank you all for opening your emails and remaining readers.
We hope our material is helpful for all of you and that it motivates you to continue your development in wellness and longevity.
This Thanksgiving we will be counting our blessings, pausing for reflection, and being overwhelmed with all of the wonderful people in our community. Even though we are in some tricky times, we can turn to our friends and loved ones and find some warmth and connection.
Take care today and refer back to our emails if you need any help eating well. And if you want to get in a quick workout, join us on Facebook Live at 11:45am EST for a 25 minute, multi level fitness workout. It will keep you feeling energized throughout your entire day.
Be well and again, thank you for your eyes and confidence.
In wellness,
Erin and Rod
December is always crazy and can easily allow for you to slip up on your health goals. You get tired and unmotivated and then all of the sudden it is time for our assessment of the year!!
This year we want to get you ready for 2017's Goals by giving away Goal Setting Sessions and a December free to set you up for success this January.
December is a great time for celebrating your wins and reassessing your opportunities, and with the right momentum, you can have an entire year of wellness wins.
If you have any interest in starting your wellness journey a bit early for free, please get in touch with us.
We will set up an appointment for goal setting for the new year, and then get you started on a manageable workout routine for the craziness of December.
You in?
Erin and Rodney
Who is excited to drive long distances??
Who is excited to eat from gas station cuisine??
Who is excited for that intense feeling of claustrophobia and butt numbess?
Yeah. Probably no one.
We get it, so we wanted to give you some great ways to get through traveling without sugar and raw nerves.
Gas station food is tricky, but doable.
For energy, coffee without all of the stuff in it is optimal. If you must adjust the taste of black coffee, do it sparingly. Otherwise you are headed for a crash of mood.
Buy some gallon jugs of water because you need hydration. Yes, this might increase pee breaks, but honestly, being the drive on or die person will only work against you. Once you get to the destination you will be stiff and tired.
Choose nuts first. Your food source should not be honey buns. I repeat. NOT HONEY BUNS. Choose some good fats like nuts, preferably without M&M's in them. I know I'm no fun. Jerky can be good too, just read the label to avoid bloat causing gluten.
Protein bars can be an option. Read the label though.
If you decide you must go through a drive through because of little ones, don't cave and get whatever. Choose bunless burgers. Choose salads. Choose something that isn't starch or bread based. Proteins and good fats will sustain your energy. A belly full of carbs will only slow you down.
Also, do a quick workout when you stop. For 4 minutes do some speed squats. If you are shy, park away for the masses. Run out in the field with family. Just watch for dog poo.
Use these tactics to keep your road trips energy filled and manageable.
Grumpy people in a small space rarely are enjoyable.
In Wellness,
Erin and Rod
P.S. Don't forget to tune in at 11:45am for a Family Workout on our Facebook Fan Page. There will be levels for all fitness!
As the holidays quickly approach, many of you will be traveling to see family or heading on a vacation. It is time for letting go of responsibility and getting presents, but that doesn't mean you should miss your workouts. Yes, the idea that workouts are part of your grind should be reassessed.
Why?
The sustainability of a routine hinges on how you feel about it. If you are always looking for a way to get out of working out (NO MATTER THE REASON), you will miss your workouts. Holidays are no different in how you perform as a person, loved one, friend, family member. You still need to feel good!
This holiday season find a way to be active on the daily. Whether it is a long walk, or a quick interval training workout, heading to a gym to lift, or finding a guided workout on Youtube, make the effort to get in 30 minutes of exercise a day. It will totally be worth it.
To help with your workout design, join us on Thanksgiving Day for a live, family workout! We will broadcast it from our Facebook Fan Page. Stay tuned for exact times.
Choosing to manage your wellness during changes of scenery and routine will give you a huge boost in confidence and mood.
Don't consider a "change in the grind" to be the opportunity to not take care of yourself, but rather let it be the chance to actually get some time to take care of yourself.
In Wellness,
Erin and Rod
P.S. If you would like some closer guidance on your workout routine through December for free, let us know!
Unusually, Rodney and I have been in the middle of the ocean sort of out of touch with the tensions of politics, but we haven't been immune to the intensity in our newsfeeds. It has been disheartening to see a divide between so many people, but a medium for moving any information and algorithms that encourage divisiveness will yield some separation. This has created intense stress for many people.
Today's note, though a bit behind are five great ways to take it down a notch.
- Decide when to engage. Arguments on Facebook can be fruitful when handled with some finesse and proper engagement, however, they also can be a time and energy suck. If you share information and it is countered, decide whether it is worth it to engage in the dialogue. If you have found yourself consistently stressed about comments on Facebook, don't spend too much time making your case. Have confidence that someone else's opinion is not grounds for deep discomfort, but an opportunity for you to think or prepare thoughtful answers.
- Meditate anytime you feel tension. Anger can be a great emotion, but how you channel the anger can expose its power. Remain thoughtful in your words. Avoid your quickest response. Breathe. Pause. Quiet the mind.
- Exercise. Before entering into any debate, you need to feel focused and calm. Stress balanced with a quick high intensity interval training workout can even your emotions and allow for better communication. Going in too hot generally creates a hot response. Win through thought not aggression.
- Don't use memes. Yes, they can be funny, poignant, and viral, but they also are almost always completely degrading. A meme will "say what everyone is thinking" but believe me, it is no way to communicate properly in such intense times. If you would say the meme to a loved one's face without concern for simplifying their position, then post, but if it is degrading in nature, don't share it.
- Actually write your opinion. Don't type it from your phone or computer. When our endorphins get going, so do our inhibitions. Sure, Facebook is an easy way to communicate. It gives us an opportunity to be heard by a lot of people. How empowering, right? But it also creates a faceless population eager to selfishly give opinions in as short of a written form as possible. We get things wrong when we do this. And though, I would love to think that we are all master wordsmiths, most of us are not. When we want to be poignant and concise, it is going to take some time. Instead of lambasting your neighbor figure out ways to see people again in their humanity. Write your opinion. Read your opinion. Write your opinion again.
I believe in the power of communication, but until we get better at engaging each other in a proper public dialogue, I suggest you chose your mediums wisely and relieve the angst as much as possible.
In Wellness,
Erin and Rod
When you own a gym, it would seem like getting a workout in should be pretty simple...
Wrong.
Just like many of you, we have things that come up, children, meetings, appointments, life!!
However, that doesn't give us the excuse to not work out.
And further doesn't negate the fact that we too have to remind ourselves that strength training and conditioning is not just about looking good in our clothes.
We sometimes have to convince ourselves of the long game to maintain our build, because..
Life has changed. We are more sedentary and longer living beings. Our view of what a "quality life" is has changed.
As we age, we expect aches and pains, illness, health problems, etc. This does not have to be the case, though. And this is why getting our workout in is essential to us.
Maintaining your strength as you age is vital. Just to move, you need muscle and the rate of atrophy doubles as you age. You begin to deteriorate. So you gotta work out.
Even more, your hormones change and need ways to balance. So you gotta work out.
And perhaps most challengingly, your mind begins to weaken.
So you gotta workout.
Does this mean that every workout we have is epic, grueling, exhausting?
NO WAY.
Our workouts might be a set of heavy squats, or twenty minutes of body weight circuit training, or interval sprinting outdoors. We don't make exercising an event every day.
We instead make it an antidote to aging.
Remember, looking hot is a good goal, but you want a goal that you can have an obsession with.
If you are missing your workouts or rationalizing priorities based on the time in the day, you are thinking from the wrong place.
Today is more than time. It is your place to make good decisions for yourself.
Get your workout in. Your future self will thank you.
In wellness,
Erin and Rod
For some reason, when it comes to fitness or food, "luxury" and "priority" creep into our vocabulary.
Luxury is rarely considered a priority. Instead, it is an extraneous expense.
Further, our "needs" tend to translate into our emotional priorities. What do we need to "survive" the day, all the way to how do we live a fulfilling life?
Both of these thoughts are indications of our moments in life, however. These are uncertain decisions which we rationalize.
Neither are givens or easily understood past our decision-making at that single time.
Neither should be considered frameworks for grappling with certainty or what truly matters.
So let's discuss some certainties...
You need your body to function properly.
You need to eat real food.
You need to move and avoid deterioration.
Before you begin rationalizing your priorities or what is considered "luxury" for the DAY, I ask you this question. Instead of taking care of your body, what did you do in its place that was more important than self preservation?
Yes, from time to time, life seems to get pretty busy and the demands on our time seem to be pretty clear cut. But it isn't that clearly cut. You are making it that clearly cut.
Getting in 20 minutes of strength training and eating an avocado and chicken for lunch is pretty basic. It shouldn't be a shock to your day. It should be habitual to your day.
So, the next time you start replanning your day or deciding that your food or exercise is luxury or low priority, I would like to remind you that staying alive is far from a luxury and probably your top priority.
Train smartly and timely. Eat slowly and cleanly.
Simple mantras for big demands.
In tough love,
Erin and Rod
The post is for your friends (or you?) suffering from back pain.
Over the past few weeks, I have encountered some people with chronic back pain. They have a history of problems with working out or just general movement and their quality of life suffers due to the pain.
We here at Teamwork are not doctors, but we do have a grasp on the postural problems of those suffering from general back pain.
Below are some tips and suggestions for those of you who have or know someone with back pain who wants to workout, but feel they can't with the pain.
1.) Do not just suffer through it. Toughing out pain is counterproductive when it comes to working out. If you have pain, you will not load the muscle properly and, usually, will not put the right amount of effort into the movement. If it hurts, stop doing the exercise. There is always a modification or different exercise to avoid the pain.
2.) Be aware of how you stand. This is not just a "stand up straight" suggestion. Standing up straight is different for every single person. For most of us, we stick our stomachs out not engaging our core muscles. This overextends the back and weakens our core. The best cue for keeping our core engaged is reminding ourselves to keep the rib cage pulled down and keep the belly button pulled in toward the spine. This takes some of the work off the lower back.
3.) Core work should start from the floor, on your back, learning how to engage your stomach muscles correctly. You should not be jumping into planks and difficult core exercises. Instead, you should learn how to use your core muscles to simply move. Lay flat on the floor, and using only your arm and core muscles, roll your body to laying on your stomach. Reverse this movement still only using your core and arm. Repeat this a few times throughout the workout.
Next level would be the "dead bug" exercise. You can see how to do a variation here. https://www.youtube.com/watch?v=p9bjnuI-vLc
4.) Use constant cueing when you workout. If you are overextended in your back in general, it will probably be exasperated when you workout. To avoid this, it is best to work with a coach, but you also can just constantly cue your body through touch and self talk.
For example, placing your hands on your rib cage or stomach, reminds you to properly keep your body engaged. If you are lifting something heavy, exhale engaging the core and position your ribcage down. If you are pressing overhead, find a mirror or partner and be extra particular about the movement. Remind yourself over and over that you need to engage your core.
5.) If you have too much pain doing a workout, move to interval bike training. You can get a killer workout that way and it will give your lower back some reprieve for a bit.
We hope this email can help you or your loved ones move toward a better quality of life. You don't have to live with pain. Make your normal better than status quo.
In wellness,
Erin and Rod
You have about a week.
Yes, the road to hot and healthy is about to get bumpy and it begins this week. Tis the season for all things sugar used as a way to reward you for whatever reason is considered compelling.
There will be the decorative cookies, the candy, the going out to eat because it's a holiday, and the general excitement of a holiday fueling you to engage in less than healthy behavior.
This can be fun, and the fun will encourage you to "relax and live it up." But it will wreak havoc on your stomach area and stamina.
So instead of using this time as an excuse to not take care of yourself, why don't you find better ways to celebrate your holiday?
Instead of hitting that candy placed in the middle of the table for the meeting, why don't you go for the apples and almond butter?
Heck, instead of bringing that candy to the meeting, why don't you write silly Halloween punny cards for the staff?
Instead of going to your kiddos Halloween get together with cookies, why not bring cashews and cheese? (Kids love these.)
Instead of eating out, why not suggest a walk on campus? Here are some tales to tell of our haunted history: http://www.hauntedhouses.com/states/in/indiana_university.htm
Go out to those pumpkin patches and enjoy local businesses!
This week, instead of eating all of the sugar you can find because it is another holiday, be creative and thoughtful in your celebration.
Here is my challenge to you. Do not eat any added sugar this week. If you are enticed, drink water.
If I hear the excuse, that one wants to relax and enjoy life, my question is, is eating candy enjoying life to you? Truly?
There are SO many delicacies in this life. Eating a Reese's should not be the one you fiend for.
Don't eat sugar for a week.
Kick your habits. Don't make excuses for them.
In wellness,
Erin and Rod
Family workout for your Saturday!
This is for the crew. It is fun, short, and energizing.
In 20 minutes, attempt 5-6 rounds of the below. If you have little ones, use them as weight =)
10 squats
10 push ups
50 mountain climbers
20 Deadbug with dropping the heel to ground
20 high knees
End with a wall sit for 2 minutes.
All of these movements should be done pain free with speed.
If you have questions, please reach out to us and have fun working out with the family today!
In wellness,
Erin and Rod
For only $199.99, you receive:
- Over 40 workouts over an 8-week timeframe all under 40 minutes each
- Accountability Checks
- Online Support
- Access to a HELP ME Hotline for questions about food and drinks
- Holiday Nutrition and Supplement Coaching
- and an excellent community of supportive people.
For more information or to sign up, please go to this link!
Click here
With this Challenge, you will avoid holiday bloat and weight gain. It doesn't mean you can't hang out with the people you love! It just means you will feel more energized and in control of your body and mind.
Further, if your holidays are stressful, you will need to balance your cortisol with exercise.
Trust us, this doable Challenge will be the best gift you can give yourself.
Have a great day and we hope to work with you!
In wellness,
Erin and Rod
P.S. For those who sign up by the end of the week, we will give you $50 off of your Challenge price. Get a Handle on your Holidays. Be awesome for yourself and your loved ones.
The potluck.
BYOF, but it should be pleasing to the masses, not just you. It is unpredictable. It is hard to navigate when you are in the in between for your wellness.
That being said, there are ways to come out of the potluck bloat free. Here are 5 ways to get your fill at a potluck AND a few recipes that will do the trick for a crowd pleasing dish.
Tricks:
1.) Bring something you can eat. Choose a recipe that you can eat that is filling.
2.) Eat the vegetables. Usually, there is a veggie tray, but also sauteed vegetables. Things you need to watch out for "cream of" anything. It has a flour thickener. Sweet potato casserole--crazy amounts of sugar.
3.) Choose the protein. There usually is a meat. Eat a lot of that. Cheese can be ok as well. Just don't overdue it if it is highly processed. Raw cheeses, nice cheeses, these are ok!
4.) Desserts--Ice cream or nothing.
5.) In addition to your dish, always bring guacamole. There are plenty of low sugar guac options. This will be a place to get your fats in and always delicious!
You stick to these rules and you won't have much bloating. Remember, you chose something bloating, it will diminish your performance for a couple of days. Eat for your health and eat for the best moments you can have!
Below are some great recipes which are lovely for potlucks. Also, write the ingredients on a card and leave it in front of the dish! People will appreciate your thoughtfulness.
1.) Banana Muffins (hint...paleo baking is easier when you make things smaller)
http://civilizedcavemancooking.com/recipes/desserts/paleo-banana-bread/
2.) Pizza Burgers
https://www.reddit.com/r/keto/comments/3misy5/fppics_made_some_meatza_pepperoni_pizza_burgers/
3.) Broccoli Salad
https://adventuresinpartaking.blogspot.com/2016/01/pot-luck-broccoli-salad-aip-paleo.html
4.) Smoked Chicken
http://paleoparents.com/2014/inside-smoke-vault/
5.) BBQ Smokies
https://vahuntergatherers.com/2014/05/21/paleo-cocktail-smokies-recipe-gluten-free/#more-2801
6.) Deviled Eggs
http://www.paleoplan.com/2010/09-07/guacamole-deviled-eggs/
7.) Chili
http://www.paleoplan.com/2011/10-12/steak-and-vegetable-chili/
8.) Fruit Salad
9.) Spicy Salmon
https://sarahfragoso.com/2010/05/
10.) Or all of the things!
http://forum.whole30.com/topic/6437-best-dish-for-a-potluck/
In wellness,
Erin and Rod
P.S. We will be having a HANDLE ON THE HOLIDAYS Transformation Challenge Sign up next week. If you have a question about these fast workouts and Healthy Hotline transformation offering, message us!
IF you get off track, our reaction will decide how detrimental the getting off track is.
Yes, you might have bodily reactions. Bloating. Pain. Weight Gain.
But the most prevalent reaction is guilt along with surrendering to your slip.
I don't agree with cheat meals because of this reaction. It is painful.
So you need to create a plan for your reaction to a mess up and visualize the slip up. Think about how it is going to feel for your body and mind. Think about how you are going to recapture your contentment. Think about why eating something outside of your values will only hurt your progress.
Imagining what the slip up is going to look like and preparing for how you are going to react, prepares you for the cue of possible poor decision making.
Then hopefully you don't do it when it arises because you have thought about the consequence more than the reward.
HOWEVER,
If something goes awry, don't make it more than it is. You messed up. Don't do it again.
Move on with your eating choices. Don't reward yourself. Don't punish yourself (your body will do that for you.)
Just eat better right after that. Think about the foods that make you thrive. Think about the foods that always make you feel good.
And remember--"because it is there" is not a good excuse for eating something. You can always fast or drink water.
Your nutrition choices have more than a moment's effect, but how they affect the rest of your performance separates the nutritionally successful from the not.
Caring for yourself isn't punishment. Not caring for your body is illogical.
Make good choices and be proactive!
In wellness,
Erin and Rod
During the holidays another way our health tends to fail is because our schedules are erratic.
We make time for the parties, but not the workouts. We get the kids to events, but grab the fastest food possible instead of nutritious options.
This will take a toll on your waistline and your mood.
Instead, you are going to need to accept the schedule and commit to your health as a priority. You might have to adjust though.
That being said, your workouts can be dispersed throughout the day. 5-10 minutes bursts of exercise will be effective for mood balance.
Your nutrition needs to be a standardized meal. If things are starting to spiral out of your grasp, rotisserie chicken with a low sugar barbeque sauce, guacamole and some broccoli or cauliflower will be sufficient.
Below are a few workouts you can do broken up over time. You will not regret doing any of this when things get busy. I guarantee it.
1.) countdown from 15. Bodyweight squats and push ups. 15 of each, then 14 of each, then 13 of each...etc. I suggest doing this at the energy slump in your day.
2.) Teamwork Warm Up (roll out with a hard ball, heel to butt, side to side lunges, inch worm, skipping in place, imaginary jump rope--all of these one minute each) then for the workout, do this 4 times-Bodyweight squat - 20 as fast as you can keeping good form, push ups - 10 modify as needed (elevate using a chair)Mountain Climbers - 20 modify as needed (elevate on chair)Down/Up - 2 each - lie down on your back, get up to a standing position (safely!) come down under control. Switch the side you use to come up.
Download the breath 2 relax app if possible and complete 1 session
3.) TWB Warm Up
20 minutes (however many rounds you can do in 20 minutes)
15 push ups 10 Deadbugs20 squats20 mountain climbers
After 20 minutes, try a 45 sec plank.
Breathe to Relax.
4.) TWB Warm up
5 rounds in 20 minutes
10 push upssplit squats 10 on each leg25 squats45 sec of mountain climbers
Finish with 3 45 sec planks or Deadbugs
Breathe to Relax
5.) TWB warm up
Time each round cutting down time each time. 4 rounds.
Plank or deadbug 1 minute20 mountain climbers10 push ups (plyo if you can)20 air squats
Walk outside.
6.) Set a timer for 2 mins. Alternate exercises for as many rounds as possible in the 2 minute period. Rest 1 min before moving on to the next superset.
8 push-ups 8 air squats
Rest 1:00
8 split squats R8 split squats L8 "jump" squats (don't jump of you have any knee or back pain, do these as quick as possible)
Rest 1:00
Complete this for 3x
For an extra challenge, hold a front plank instead of resting.
In wellness,
Erin and Rod
Yes, sometimes I have guilty pleasures. And reality TV at times is quite satisfying to my inner teenager. For a moment, I would indulge in Being Bobby Brown. There were a couple of golden egg quotes from the Bobby Brown and Late Whitney Houston show, and one of my favorites was this. Although I altered it slightly, it is my go to response for those who question your health choices as limiting.
When you make a decision to eat a certain way, you, weirdly, come into a world of confrontation. You are questioned. You are made fun of. You are talked about. You are second guessed. You are challenged.
Now, most of you don't spend your days and weekends researching nutrition, so a teachable moment might be a challenge for the "experts" in your life. Instead, you are going to have to toughen up a bit. You are going to have to assert yourself. You are going to have to smile and disagree.
With a lot of floating misconceptions about the historical world of dieting, we live in a place where taking control of our health shouldn't be maintained IF "real life" is happening. Moderation enters the discussion and is used (GRE word, here) vehemently in support of "balance."
But we are getting lost in definition. For those of us trying to live the longest, most disease free life, we know that certain foods destroy our progress and body. You just DON'T eat those foods. Not in moderation. Not because so and so is in town. Not because I have done it in the past. It isn't self restraint. It isn't a diet. You just know that some foods make you hurt, make you stress, and make you sad.
"Balance" or "Moderation" for life-altering substance isn't an option.
Instead of arguing or feeling like an elitist, choose few different ways of communicating your new lifestyle when someone asks if you want something that doesn't fit in with your new food values.
1.) No, thanks.
2.) Nope.
3.) I'm fine.
4.) (defer) No, but can I get a glass of water or iced tea?
5.) (defer) I'm actually eyeing the roast.
6.) No.
Some of this is tongue and cheek, but your food choices do not have to be broadcast.
If someone wants to get into the discussion about it and you want to participate, a simple "I just really like eating xyz because it makes me feel good," should suffice.
And one of my favorite responses from Rodney Root for those who deeply question your nutrition choices, "how is your nutrition working out?" (a last resort for the family gathering, tee hee.)
Yes, what you put in your mouth is your decision. Not anyone else's. How you form a better life is through belief in your cause. Being swayed by another's expectation is a lackluster excuse.
Socializing doesn't have to be about the food. You do not have to this with them, toooddaayyy.
Being together can be enough. Oh, and when there is nothing to eat, fasting for the evening is harmless and there is ALWAYS a veggie tray.
In wellness,
Erin and Rod
So, we have got to address this first and foremost.
Does eating certain food make life richer?
My grandmother ALWAYS fixed breakfast casserole when I was at her house. That breakfast casserole gives me the warmest memories of holidays, of her care and knowledge of what we liked, of sitting in her kitchen waiting patiently as it finished in the oven. That breakfast casserole is probably one of my favorite meals and a fond memory of a strong and beautiful woman in my life.
However, it doesn't fit in with my current food values. All of those memories gone, right? Nope.
I get that certain foods and drinks remind us of powerful love. Celebrations shared with the people we care about.
It is a commonality we share. Eating.
It is the easiest of activities for most, so a general go to for socializing. It prolongs togetherness. It is fulfilling in its predictability.
FOOD IS POWERFUL, but at a cost if we don't address quality. (NOVEMBER AND DECEMBER ARE NOT GROUNDS FOR TWO MONTHS OF EATING WHATEVER IS PUT IN FRONT OF YOU.)
Replacement of the HABIT (we have already gone over this) is what you need to do. We aren't changing the cue (celebration) or the reward (happy feels with friends and love). The type of food can be adjusted and surprisingly will not burden the outcome of your level of celebration. It might initially alter it, but the creation of a new memory will replace the difficulty.
So how do you do this??
I would like to introduce you to GOOGLE.
Yes, shocking, I know.
You can pretty much find any recipe in a paleo or Whole30 form.
You simply google the name of the original recipe and put "paleo" at the end. (Hark!)
That is the easy part.
Now I know what you are thinking..."It doesn't taste or look or blah like Grandma's."
It probably won't! However, if you are known for this recipe, I guarantee you weren't gifted with the skill of that recipe. You learned how to make it...so you are going to have to...
Practice.
Yes. Cooking is a skill.
While you practice, read the comments in the recipe to see where people slipped up, what they did differently, or if it tasted like crap.
There is always more than one way to cook something.
Once you have replaced the signature dish, now you get to spin it as a new memory.
1.) Create an Evolution of a Recipe Card. I cherish recipe cards, but how cool would it be to see the history of the recipe? Times and ingredient sources are a changing! Document meaningfully.
2.) Your first go around, don't tell anyone you changed it. Wait for feedback and then grab pictures of the reactions. It might be surprise or disgust! The new memory will be meaningful, Mr. or Ms. Crocker.
3.) Write a thank you note to the person who made the dish originally (alive or passed) and let them know how important this food was to you and why you are changing it. The memory is powerful and should be carried on, just a tad differently. Attach it to the old and new recipe cards.
If these exercises don't make fun memories, then perhaps you need a mindset change ;)
Yes. scarcity can cause creativity in the best way.
So you might be curious about my Grandma's Breakfast Casserole? My mama makes it for my girls every time she seems them. It fits in with our food values now, tastes delicious, and makes me feel warm and fuzzy. I will absolutely make it for my children's family for holidays and special occasions whatever their food choices are. I look forward to nurturing my family with what makes them thrive...
And I will think of my Grandmother every time I do it, even if it is gluten free now.
Does eating certain foods make life richer? Sure. But the richness isn't from bags of ingredients used to create taste. The ingredients of that warm feeling comes from the caring hands of the people who make the food.
Choose your memories, friends.
In wellness,
Erin and Rod
Many are in the beginnings of your Best Month ever, so the three weeks before Halloween will be awesome. Your brain is in the right place, you have your goals in mind, and your behavior and reward plans are in place. If you aren't killing it, go back to the newsletters from a couple of weeks ago. There is always today.
But for those of you not ready to have the Best Month of your life...a Survival Guide.
The three weeks before Halloween. All that is left before the two month grind of socializing...ugh.
But we can set you up for success. Over the next three weeks, our posts will be geared toward managing the holidays.
We will address:* Potlucks * Good Recipes * Drinks * Social Anxiety * Recovery * Exercise when schedules get crazy * Strategies for quick grocery shopping * Understanding celebration and your wellness goals * Communicating nutrition choice and values with friends and with servers * Mindset when you get off track
What else should we be discussing? Post a Comment below!
In wellness,
Erin and Rod
P.S. Need a laugh? Watch this! Kevin Hart & Conan O'Brien do Crossfit
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| For those of you deciding to have the Best Month of Your Life this month, today is the easiest day!Enjoy your momentum. Over reward yourself when you accomplish your goals today. Get the list you made of the ways to reward your behaviors and do it!This is incredibly important. You have to link lots of pleasure to the new activity!Please feel free to reach out to us with your wins! Feel strong and motivated.Happy October 1st! You don't get another one to commit like you can today!In wellness,Erin and RodP.S. If you struggled making your behavior change plan, let us know! We have worksheets you can use to guide your process. |
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