Success Archives - Durbrow Performance Training
Category Archives for "Success"

Lessons From My Failures

Sometimes I take my life lessons from Olivia Pope. If you don’t watch Scandal you need to get on that. Total girl crush right here.

The best thing about Olivia is her famous line “It’s handled.”

My question for you is, are you handling your shit? What I mean by this is are you trying to set a goal, failing and then repeating this crazy cycle over and over, wondering why it doesn’t ever work and things don’t change?

What I mean by this is that YOU didn’t change. You’re expecting extravagant results in a goal but you didn’t change yourself.

Your thoughts, habits and actions didn’t REALLY change.

You just relied on will power and “motivation” to achieve that goal.

Shit didn’t get handled, because it becomes a vicious cycle of…

Set a goal —> get excited —> will power and white knuckle through a few weeks —> decide it’s not worth it —> stop

Success is stopped by many things, fear being a big one.

Today I wanted to share with you a lesson I learned from my consistent failures.

I was scared, big time. I didn’t realize it at the time but here’s what continued to happen…

I would set a goal, do it for a while and then become disinterested. I would stop that process and claim that I didn’t really care about the goal so I wasn’t into it.

I would stop keeping score.

Then I would ultimately just say that I hate setting goals, it’s stupid and I don’t need it.

After doing a lot of personal development I realized my issue…

I was scared. It took a long time to figure this because initially I was like “F that, I’m not scared

I just didn’t know WHAT I was scared of.

Continue reading

What Do Training in Groups, Canadian Geese and Motivation Have in Common?

I heard an interesting story a few weeks ago, about what groups, Canadian Geese and motivation have in common.

This is ironic that I actually liked this story because as some of you know, I hate birds. Yep, I have a strange fear of them (not the little tiny ones but anything bigger than a chicken). They just freak me out, particularly Canadian Geese.

Besides that, this story is really interesting and you’ll see why having group motivation in either training, nutrition or any aspect of your life will help you get to that goal even faster than you imagined.

Check out the video and the story right here:


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?
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?
But does it align with my goals?
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.

Don’t Try

Happy Monday to you. I hope your weekend was excellent.
We went to a wedding for one of my favorite people, she has been a friend and a client for several years and it was really an amazing day.
I love March Madness so Sunday after a training session I was really excited to put the games on and just enjoy the spirit and competition of college basketball. Plus my team is still alive, Virginia Cavaliers!
Onto the topic at hand for today. You may have noticed that I’ve been writing more about the psychological and mental side of training and changing your life.
Over the years I’ve noticed the difference between people who REALLY change and people who get some results is what they say out loud and in their own heads.
People are resistant to change. It’s just human nature.
The reasons vary from person to person but usually it’s because getting out of the comfort zone or breaking habits is a scary thing.
When you do something for the first time, of course it’s not going to be perfect.
Think about the first time you tried to do a push up. You may have to think way, way back…
But it was probably shaky, your elbows flopped out like chicken wings and your butt was sticking up in the air.
You did them though. They weren’t perfect or pretty, but you did them.
This is what I want you to think about when you come across a new task, a new exercise or a new way to think about eating or planning your meals.
Obviously I don’t want you to say “I can’t do that” 
That’s a given 🙂
What most people will say is “I will try.”
Nope. Don’t try.
What is trying anyway? It’s a lame, middle of the road, “maybe I’ll fail so I don’t want to go all in” luke-warm, B.S. cop out.
I want you to say “I’ll do that.”
Doesn’t mean you’ll do it great. You’ll probably suck for a few reps of the exercise or a few weeks of the new eating plan.
You’re still doing it.
I’m not asking you to do it perfectly. Just put in the effort, then put in the effort again and again.
Do it.
Have a great week,


Durbrow Performance Training February Client of the Month: Barbara Langone

Congrats to our February Client of the Month, Barbara Langone!

Barbara has been training with the Durbrow Performance family since May of 2013. She came in after winning a month of training at a fundraiser from some of her fellow Constant Contact co-workers. Right off the bat she fit in perfectly, a great mix of being fun and laid back but when it comes to the training sessions, she goes into beast mode.

Every session Barbara is focused and she’s so easy to coach. She is patient with herself but always willing to push and use a bigger kettlebell or just a little bit more weight on the Prowler. She has improved her upper body strength tremendously and in her first 6 weeks alone she lost 8 pounds of body fat and 10 inches.

In the next 10 weeks she lost another 7 pounds of body fat and 4 more inches.

She has overall been one of our most consistent and hard working clients but in the last month this effort really shined through. Tom, Emily and I all agreed that she is one of the easiest clients to coach and we love the effort and attitude.

Congrats again Barbara, you deserve it!

Barbara COM

Are You Doing This (hint: you should stop)

I caught myself doing this.
Everyone does it. It’s hard to get out of your comfort zone, so we all kind of do “this” once and a while.
What the hell am I talking about today?
I’m talking about when you have a plan and you “kind of” follow the directions.
Let me give you an example. Sometimes I design my own workouts but sometimes I have someone else do it for me. I’ll either hire a coach or seek out a pre-written program that is designed for my goals.
The program is all written out, perfectly simple and ready to follow and then I say to myself I’ll just switch out this exercise. 
I’ll just do lunges instead of step ups. 
I hate step ups.
Why am I changing the program, not following the simple rules?
It’s putting me out of my comfort zone. I have to do an exercise that’s hard and that I don’t like.
No big deal, I’ll just switch it.
Are lunges just as hard? Yes, probably, but that’s not the point.
You will start to see this little trend creep in to other aspects. Are you supposed to try and hit 60 grams of fat per day but you “just” have that one more scoop of almond butter which puts you over your target?
It won’t make a big difference.
Maybe not that day, but the next day and the next day, it sure as hell will.
Following the directions seems like a simple concept but when those directions put you out of your comfort zone, it becomes human nature to just make an exception here and there.
Guess what happens then?
Your results become slower and slower.
Next time you think about making what may seem like a little exception or change, think for a minute about why you’re actually doing it.
If you have a perfectly good program right in front of you, don’t make changes. It may be uncomfortable at first but you have to trust the process.
Don’t fall back into your old ways and what’s comfortable.
Getting results is much more than just changing your body. You have to break down the barriers and the small, day-to-day things that are adding up to form your habits and that are slowing your progress.
Take this into action this week and be more conscious of your thoughts and choices.


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.

Continue reading

Coffee and Chocolate Protein Shake

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:

  • 1 cup of brewed coffee (I like to let it cool for 10-15 minutes)
  • 1 scoop of chocolate whey protein powder
  • 1/2 cup of unsweetened coconut milk
  • 1 tablespoon coconut oil (melt this and then put it in the blender)
  • 1 handful of baby spinach
  • 3-4 ice cubes

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!



Durbrow Performance Spotlight Sunday: Kristine Sand

We’re back with another edition of our Training Spotlight Sunday. I’m really excited about this one because this lady has been an inspiration to all of us at Durbrow Performance. She came in a little nervous, unsure about the results and totally bored out of her mind with her current workouts. She took a big leap and since then has continued to take leaps and bounds every single workout. Check out Kristine’s story and show her some love by giving this post a “Share” on Facebook.


Kristine’s Story:

I was an active kid growing up, but never had a real exercise regimen. As an adult I no longer played team sports and it became harder to incorporate exercise into my daily life. For most of my 20s my go-to workout was the elliptical, where I’d watch TV and read a magazine, all in an effort to just get through 30 minutes even though I was bored out of my mind.

Before I joined Durbrow Performance Training in January 2012, I had gained some weight over the summer and couldn’t get motivated to lose it or change my eating habits.  I was that annoying person eating crap with a glass of wine and complaining about how my pants didn’t fit.  Lucky for me, Sarah Nichols was the one listening to me complain and suggested I join DPT for an upcoming contest.  I had witnessed her amazing results so it was an easy yes. What did I have to lose?

Lots of fat is the answer. I am the poster child for why you need to throw out your scale.  My scale weight has pretty much remained constant; I’ve lost 17 pounds of fat which was replaced with muscle. I’ve lost several inches and learned that body shape and the scale number are very different.

It’s hard to find the words to describe how integral DPT has become to my life, and how much love I have for the trainers.  I spend most of my time with Emily, but Emily, Callie and Caitlin all invest in your life, not just your time at the gym—and I’ve had a total lifestyle change as a result. The nutrition tips, blogs and group forum keep me engaged, even in my off days. Knowing there are other people so focused on being the best versions of themselves is encouraging. It makes it easier to stay focused, to not order a drink even though all your friends are, etc. Being part of DPT has given me the confidence to try new workouts and keep activity as part of my daily life.

The entire DPT family gets me out of bed for the early morning workouts; my favorite exercise is the tire strikes. It’s exhilarating to feel so powerful! My least favorite exercise is pushups, but because I know I can get better at them I’ve made it my end-of-year goal to focus on quality, full-range pushups.

In January 2012, I said “yes” to a four-week contest; at the end of the contest I said “yes” to another six months but was still nervous if I could or would stick with it. I always had a tendency to get bored then get lazy, but in a few months I’ll have been a client for TWO YEARS. The time has flown by but I’ve loved every sweaty minute of it.



Here’s Kristine before, in 2011…..






Here’s Kristine after, in October of 2013….


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