Congratulations to our November 2013 Client of the Month, Jen Brock!
Jen has been training at Durbrow Performance since April of 2013 and she has truly been one of our most dedicated clients.
Jen came in with a very specific set of goals and since the beginning, she has accomplished those and more. She has run two Boston Marathons and even came in to train the next day.
Jen pushes herself during every training session her strength has gone through the roof, in part to her consistent training and also her focus during each exercise.
Jen is always striving to improve with the little things and improve not just her workouts, but her lifestyle in general. We chat a lot about nutrition, sleep and how to optimize all of these factors when working in a stressful and unpredictable job like Jen has.
She’s not only a dedicated member of our training team but she uses her passion and her willingness to help others as an amazing nurse at MGH.
In addition to pushing herself and improving during every training session, Jen is always there to lend some encouragement or a kind word to a fellow training member, or to harass John Pham or Dr. Dave to use more weight 🙂
Another amazing thing about Jen is that she brings me all kinds of goodies and writes the best thank you cards!
Congratulations Jen, you deserve this!
Here is one of my favorite breakfast shake options. It combines two of the best things ever, coffee and chocolate.
This is super simple and you can blend it up on your way out the door before work, use this as a pre-workout boost or save it for a mid-morning pick me up.
Here’s how it goes down:
Put all the ingredients in the blender and mix until it’s smooth. You won’t even taste the spinach, trust me.
The coffee will give you a nice caffeine boost and the combination of the coconut oil and protein will keep you full for several hours.
Give this shake a try and add it into your morning routine. I’d love to hear about your favorite shake recipe. Leave me a comment below!
How do you create a lifestyle of fitness and health?
A lot of people think that it’s so easy because I’m a trainer, I have access to all the information, I know how to train properly and effectively and hell, I WORK and OWN a gym so of course I’m going to get there.
Obviously I will be in shape.
Obviously I love eating healthy and since I know what to do, it’s pretty freakin’ easy.
The other day I was finishing up a training session with the 7am group at the gym. Awesome session, we had a great time and lots of laughs as the 7am T/Th crew always does. As we were winding down I was thinking about the rest of my day and as I thought about my upcoming personal workout I was like “shit, I really do not want to do this today.”
You know that I love training, it’s my therapy and it keeps me sane and focused but sometimes I just don’t feel like freakin’ doing it. It’s hard as hell. My body is often beat up, my mind is on other things and of course I have a million things to do that are business related. I’m tired, I’m sore and I just don’t feel like it.
Usually once a week I have a day like that.
The difference comes right now. Do I want to work out?
Do I do it any way?
Here’s a little check list that I give myself when I have that “I hate everything in this gym” day.
Step #1- I get my ass on the foam roller
As soon as I start feeling those sore muscles start to relax and I get some mobility in my ever tight upper back, I feel just a tiny bit better.
Not a lot better, I mean I still hate “almost” everything in this gym.
Step #2- I think to myself, just get through the warm up.
I start doing some mobility work, lunges, high knees and shuffles.
My heart rate gets up and blood starts moving to my pissed off brain.
I only hate 1/2 of the gym right now. We’re getting there.
Step #3- I just get through the first set
The first set is usually pretty stiff, legs are still a little lethargic but that’s okay, I just hit 195 on the dead lift for an easy 4 reps. I can do this.
I don’t hate that barbell as much right now.
Step #4- I can’t go back now. I mean, I’ve got my shoes on, I’ve got chalk on my hands and my body is warmed up. Okay, let’s go.
By this point the workout is typically in full swing and I feel pretty damn good. I won’t lie to you and say that I ALWAYS have a great training session at this point, but in the case of this particular day I described above, it was damn good. 6 sets of heavy dead lifts followed by a circuit of:
What’s the moral of this story, besides getting a glimpse into the inner workings of my crazy brain on workout day?
We don’t always want to do this. Our bodies are going to be tired, sore and pissed off. The difference becomes when you create the fitness lifestyle. If you are in the fitness lifestyle, you slowly and gradually work your body and your mind up for the workout.
If you are on a fitness kick or a diet, you probably will skip that day.
People think just because I live and work at the gym that I love it every single day. I’m human too. I wish I had a trainer to program the workouts and allow me to show up, kick ass and then go home.
I wish I had the accountability to not only my trainer, but to 8 other people that will be asking where I am if I don’t show up to the workout.
Sometimes all you need is the motivation and accountability of others to give you that little push on the days you don’t want to do it. Sometimes though, you have to make the choice that you WILL live that fitness lifestyle.
Just get on the roller. Then just warm up. Then just finish the first set. By that time, I’m pretty certain that you’re not going to just walk out of the gym after one set.
On the days you just aren’t feeling it, think about that sequence. Think about the reasons that you train hard. That is what will get you past that feeling of being pissed off at your boss, feeling shitty about your body and just being damn tired.
We’re all human, we all struggle, but coming out on the positive side of that small daily struggle that you’re having with your conscience about working out is what will get you results. All those days that you say “I don’t want to” and you do it anyway, that’s results.
At Durbrow Performance Training we’ve got a 21 day trial membership. Click here to register and start living the fitness lifestyle.
Complete 30 seconds of work followed by 30 seconds of rest for each exercise. Repeat for 5 total sets.
Decline Push Ups
TRX Row into Face Pull
Kettlebell Goblet Squat
Plank Lateral Reach
Complete 5 sets of this strength and conditioning workout.
Rest after a set.
Box jumps x4 reps
Kettlebell Goblet Carry x100 feet
DB Chest Press
Bulgarian Split Squat x6 times per leg
Straight Leg Scissor Kicks x60 reps
30 Seconds of work followed by 30 seconds of rest for each station.
Complete 6 total rounds of this conditioning workout.
Cross Body Mountain Climbers
TRX Rows or Pull Ups
DB Squat and Press
Kettlebell Waiters Carry
Five Sets of Strength Training
Kettlebell Single Leg Dead Lift 8x per leg
Chain Push Ups x10-15 reps
Pull ups x Sub-maximal set
Palloff Press x10 reps per side
Lower Prowler Push x50 feet