Category Archives for "fitness"

Are You Getting What You Want? Start Examining Your Thoughts

Why don’t you accomplish what you want?

With weight loss, your career, your relationships…

You may be struggling with all of the above or maybe just one or two. Regardless of where you’re stuck, it usually comes down to the same thing.

In studying my own mindset, behaviors, habits and ultimately results, I’ve learned that it is actually very simple but we as humans tend to complicate things (more on that next week).

So what’s the secret sauce to getting what you want?

Don’t believe the stories.

What the what?

Think about it like this:

Thoughts –> Actions —> Behaviors —> Habits —> Lifestyle

When you are trying to make a change, what’s usually the first thing you think you need to change? Your habits or behaviors, right?

Those lead to your lifestyle and things like your non-negotiables, your daily practices and hopefully a happy and healthy life.

But we always skip over the beginning, which is what triggers our actions and behaviors.

Our thoughts.

Or more specifically, the “stories” that we tell ourselves, usually about why we can’t do something.

Stories are things that we have believed or simply never challenged for so long, that they just seem like the normal experience for us.

So what would happen if you just challenged the thought?

It doesn’t have to be much, just simply a yes or no.

For example: I can’t lose weight because I’m too busy to work out

Challenge the statement with a simple, is that true?

Yes or no. No stories, no spinning, no excuses. Yes or no.

That’s all it takes to start out with this, just question the thought. You might realize (as I did, many times) that you simply believe the thought because you’ve always believed it.

Is this going to change you overnight? No way. It will however get you into the mindset of challenging, examining and moving toward a different story in your head.

There it is, your challenge and homework for the week is to start questioning your thoughts and stories. Do this without judgement, just become aware.

I’ll be back next week with more about stories, how we complicate things and why this essentially makes us feel better.

I Screwed This Up

I’m not writing this email in my usual fashion. Mondays are typically my work-from-home days and I’m really focused, ready to get a ton of work done for the week.
Today instead I’m writing you this email from the Charlotte NC airport. I was at a seminar this weekend and was scheduled to fly back last night. There were some crazy winds in NC and the delay would have caused me to miss my connection. So instead I booked a room and just rolled with the punches.
I’m going to write an email next week on why I think things like this reveal the character of a person, but that’s for another story entirely…
Today I wanted to tell you how I screwed up.
I’m all for eating healthy, obviously.
Do we all need a little guidance though? For sure. I think every coach should have a coach.
That’s why I’m personally going through our 90 day nutrition coaching program at the gym. (It’s completely sold out until August just from one seminar, we’ll be taking more applications this summer).
Does that mean that every day is perfect?
Hell no.
The other day I was stressed. I’m very much an internal person when it comes to stress. I literally feel it in my gut and I used to get severe stomach pains because I let stress build up.
I’m much better with that now.
But just like pretty much everyone that I know, I sometimes get the “I want to eat my feelings” day.
Last Wednesday I was stressed out and honestly I can’t even remember why.
I ate really well, totally on point with my macros and hit all of my calories.
Then the shoe dropped.
I got a huge wave of stress that evening and as I was in the cabinet getting my protein powder out for my shake the next day, I noticed a bag of chocolate chips.
Pretty innocent right?
I mean, who really likes chocolate chips?
Okay, fine, I do.
I’m not sure why they were even in there but they sure were calling for me.
I didn’t really think about it, I just grabbed them and before I knew it I had about 3 handfuls gone.
So was my “perfect” eating day.
Is the point of this email to tell you that I was so pissed that I ruined my perfect eating day and I let the stress get to me and I didn’t just walk away or do some “coping” mechanism that I should know better?
No.
I want you to know that I’m human. I don’t talk about myself very much, that actually makes me very uncomfortable.
But I want you to know that I did NOT agonize over it.
I figured out WHY I did it.
I was stressed out and I should have taken a few minutes to work through that, instead of be impulsive with food and think that would make it better.
Is 3 handfuls of chocolate chips the worst thing ever?
No.
But does it align with my goals?
No.
The other moral of the story is that when you mess up, just get back on course the next day.
This isn’t license to just eat whatever because you don’t have to feel guilty the next day.
The goal is to understand you are human, you will have slip ups but beating yourself up is even worse sometimes.
Feeling guilty about food only leads to more discomfort around the whole subject.
Figure out why it happened.
Drink lots of fluids the next day and use the good, healthy food to nourish your body and fuel your training sessions.
If it’s happening over and over, then you need to address the real issue at hand.
I’ll admit, I was kinda pissed that I did it at first, but I got over it and realized that being hard on myself is NOT going to solve anything.
Use this gauge with yourself. If you slip up once, figure out why and move on.
Don’t feel guilty or agonize.
If you slip up time after time, you’ll want to look a little deeper at why the food is the trigger or the soothing thing.
Have an awesome week and I’ll be back with some videos and recaps of my trip later this week.
Callie

You Can’t Do That

We have a rule at the gym, saying “I can’t” will earn you 5 burpees.Last week in my email I talked about how you need to reprogram your thinking to try new things and break out of the old ways that may not actually be benefiting you.Why do we have this rule?

When doing something new or uncomfortable, the natural human reaction (or defense mechanism to avoid looking silly or feeling pain or discomfort) is to say “I can’t.”

Sometimes you say it before you even think about what it is you’re trying to do.

I’m not here to tell you that you CAN do everything and you should never give up and give you a load of cheerleading crap.

I just want you to think about your initial reaction to something difficult. Do you automatically throw up the “I can’t” flag without even thinking?

Or do you take a second and let it soak in and then say, I’ll try?

You may not do it perfect. Hell, it may REALLY suck but it’s breaking out of you comfort zone and just giving it a try.

That’s what I want you to focus on this week. When something tough or uncomfortable comes around, whether it’s an exercise at the gym, a suggestion to your eating plan or a task at work, just take a second before you go into defense mode.

Don’t automatically turn to “I can’t.”

Instead think about saying, I’ll give it my best try and I won’t worry about the outcome. Good or bad, I stepped out of my comfort zone and DID IT.

 

The Fitness Lesson that No One Talks About

Every week, I write articles and blog posts that teach people how to get healthy and fit and I teach our clients in the gym to train hard and smart and to understand why lifting weights, conditioning and eating healthy are important and vital.

Yes, those lessons that I teach are powerful, and I know that I’m helping a lot of people. However, today, I want to share with you one of the most important lessons that I’ve learned and that most people don’t even talk about: Be kind to yourself.

I have to admit, when I used to see this phrase, I thought it was a weak statement. I’m going to bust my butt in the gym, eat clean and the harder I am on myself, the better results I’ll get.

I’m not weak, and I don’t need a pep talk or a baby sitter. As a former athlete and a leader and coach for many people, I thought that I had to be like superwoman. I wasn’t beating myself up for not getting results or for maybe having an ice cream, but I certainly WAS NOT being very kind to myself.

So, what does this whole “being kind to yourself” mean?

I want you to look at it like this: You can’t just work for the end result.

Rather, you have to enjoy the journey—the day-to-day work that you put in to accomplish a goal.

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Curb Your Sugar Cravings with Cinna-Coconut Apples

Sugar cravings. Yep, we have all had them from time to time. Some of us more than others…

I am a total sugar junkie. Bread, pasta, even cheese, I’m all set with that and have no problem cutting it out. But my beloved ice cream, peanut butter cups, those super sweet Jelly Belly flavored jelly beans, that’s my shit right there.

Yeah you know what I’m talking about, that sweet tooth that comes creepin’ up after you eat and you just want a little “something sweet.”

I’ve even had days when I wake up in the morning and my body is craving chocolate. There are several reasons for these creepers…

  • Deficiencies in certain minerals
  • Lack of sleep
  • Stress
  • Exhaustion
  • Lack of activity (feeling sluggish)
  • Dehydration

Continue reading

I Hated the Gym Last Week

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.

Obviously.

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?

Nope.

Do I do it any way?

Yes.

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:

  • Kettlebell Farmers Carry
  • Battling Ropes
  • Prowler Drags
  • Boxing
  • Sledgehammer Strikes

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.

Somerville Small Group Personal Training: Kettlebell Complex

Here’s a quick video of a great Kettlebell Complex in our group training session.

The progression is:

  • Kettlebell Renegade Row
  • Kettlebell Dead Lift
  • Kettlebell Clean & Press

Clients are going through this sequence for 6 total repetitions (1 rep of each equals one total rep)

[youtube]http://www.youtube.com/watch?v=OlmuVB4an80&feature=c4-overview&list=UUJtsBsVjTRzjhjf5nJAhJOQ[/youtube]

 

For a 21 day Metabolism Kick-Start click here

Somerville Strength Training: Sled and Lunges

Here’s a clip of our Sunday Women’s Only Strength Class.

The ladies are finishing up a circuit of Sled Drags with the Prowler and Sandbag Walking Lunges.

[youtube]http://www.youtube.com/watch?v=yH2_S2x7GRw&feature=c4-overview&list=UUJtsBsVjTRzjhjf5nJAhJOQ[/youtube]

For a 21 Day Metabolism Kick-Start, Click HERE

Somerville Training Spotlight Sunday: Andrew Tang

Welcome back to another edition of our Sunday Spotlight at Durbrow Performance Training. I love reading and sharing these because they are just amazing, inspiring stories from our best assets, our clients.

This training family is like no other that you’ll find in a typical gym or even if you have a personal trainer. These guys and gals work their asses off in the gym and have a great time doing it.

Today’s story comes from Andrew Tang. Andrew and his wife Christine started training with us in March of 2012. They both came in wanting to gain some muscle and get healthier. I always joke with them that they are the only two that actually want to gain weight. But we still love them 🙂

Here’s Andrew’s inspiring comeback story after an ACL injury during a basketball game….

March 20th 2013 is when I completely tore my ACL and partially tore the MCL and LCL too. I don’t remember it being painful, just remember thinking, “Sh*t!! Christine’s gonna kill me, maybe it’s not that serious, hopefully i can play ball again….. “.
After 4 incompetent hrs in the ER, I got an xray, a pat on the head and was sent home. I started pre-op rehab two weeks later. 
Almost exactly a year before is when Christine and I met Callie. We didn’t know exactly what to expect but I knew I liked the concept and philosophy of DPT, so we set our goals and stayed accountable. We had joined other gyms before but there were too many easy excuses not to workout; adopting cats, it’s snowing, and let’s cook something with lots of butter and sprinkle some bacon & cheese, to top it off. 
“Don’t play ball to get in shape, get in shape to play ball”  – Bobbito Garcia
This quote really stuck to me after discovering it. Before that point I was just getting by because of my genetic disposition, but skinny doesn’t mean fit and what fit i had would decline after every decadent winter of feasting.
So it was time.
Even after the first grueling week at DPT I saw a difference at my Saturday pick-up games and I was hooked. Fast forward a year, I was hitting personal best on body fat %’s, gaining mass and loving the box jumps!
[youtube]http://www.youtube.com/watch?v=dQaTzHjVNoE[/youtube]
This summer was gonna be legendary. Then it happened.
May 9th, the largest needle i’ve ever seen was about to be jammed into my hip for a femoral block. Now I can’t feel my left leg, I’m being wheeled into the operating room and I pass out. 2hrs later….  BRAND NEW ACL!!!!!!
I’m awake, coherent, still can’t feel my left leg but I’m feeling good, made it up two flights of stairs and just chilled on the couch looking forward to this little vacation.
2 days after the operation I started gaining my range of motion back, instantly. The surgeon gave me a goal of a week to reach 90 degrees, I got it back in a day!
I really DO believe that being in such great shape before the injury accelerated my rehab and also my rehab was a breeze compared to one of Emily’s classes: 10 more seconds, 10 more seconds…  
I started coming back to DPT as soon as I was cleared, you probably saw me on the bike pedaling with my 5lbs dumbbells jazzercising away.
I was able to work from home so I was constantly rehabbing and I was going to physical therapy twice a week along with the gym. I knew what my body was able to handle and how hard I could push myself, this was my new personal pyramid.
5 months after having surgery I had my last appointment with my surgeon, he had cleared me to start playing basketball!!!
VICTORY!  (but only just pick-up, for now…) My left leg hasn’t fully caught up with my right yet but I’ve already set my next goal.
Be sure to Like and Share this post on Facebook to show Andrew some love!
If you’re ready to be our next Spotlight and success story, click here to get started with your 21 day trial membership. 

Somerville Training Gym: 47″ Personal Best Box Jump

One of our small group personal training clients hits a personal best in the box jump of 47 inches.

Check out the video here….

 

[youtube]http://www.youtube.com/watch?v=7WwZ-_qM3yU&feature=c4-overview&list=UUJtsBsVjTRzjhjf5nJAhJOQ[/youtube]

 

If you’re interested in finding out how you can get lean, fit and energized then just click here for a free 60 minute training consultation with Callie 

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