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What DO You Want?

I was listening to a podcast recently and they talked about this exercise in determining your goals. I wanted to share it with you.

There are three steps to it….

The first step is to write down what you want. Do this in one category at a time, aka in weight loss and then in your personal or family life, financial, etc.

You get the idea. Just don’t try to lump all your goals into on place.

Once you write everything down that you want, and you’ve really dug into it, go to the second step.

Write down all the obstacles and things that are stopping you from getting what you want.

Then, the third and final step is to write down which of those obstacles are in your control.

You’ll find that many of them are NOT.

It’s just stories and “stuff” that we manifest in our heads.

This just gives you a clearer picture about what you can actually accomplish and what’s standing in your way. Look at the things that ARE standing in your way and think about how you can create a plan or lifestyle to work around them.

For many of us, it’s creating a habit around that one thing.

Not working out on your own? (so boring, BTW)

Skipping the gym because there’s no accountability?

Not sure if you’re doing the right stuff?

Spinning your wheels and not actually getting any results?

You can create a habit around this….join a program that hold you to that higher standard, gives you the structure and creates accountability around the habit of training and on the goals that you want to accomplish.

I get it, it’s a big step, big change and an investment to hire a coach.

My question to you though is, do you want the same results you’ve always had? If so, keep doing what you’re doing.

If you’re ready for something different, you have to DO something different.

That’s where our 14 Day Fat Furnace comes in. It’s just $87 and you’ll come train with us 3-4 times per week, you’ll get a step by step plan for your food and most importantly, you’ll get positive momentum and the belief that you CAN do it.

Click the link below to apply (we start March 30th, you’ll get all the details once you’re accepted).

If you’re in the Manchester area, click here <<<<—–

If you’re in the Somerville area, click here <<<<—–

You’re the BEST

When I was a kid I LOVED The Karate Kid. Still one of the best movies ever, if you ask
me.

“You’re The Best” is one of my go-to work out songs.

Karate Kid II, not bad….the music still rocks though…Glory of Love 🙂

Enough nostalgia and memory lane for this 80’s child, what’s my point today?

Well, it’s a classic story of lost student, struggling, messing up their life.

And the most common trait, thinking they can do it on their own.

In comes Mr Miyagi…

What does Daniel see in him? This old crazy guy who doesn’t “get it”

Whose methods are too simple. I mean Daniel wants to learn how to FIGHT and kick some ass.

Not grab flies with chop sticks and wax the hood of a car.

I see it every day with our “students”

They want to kick ass and fight on day one (not literally of course, we aren’t THAT kind of gym).

In other words they want to run before they can crawl.

They haven’t set the small goals yet, mastered the mundane tasks (like logging food, drinking water).

I’m not going to lie to you- it’s not the sexy stuff that gets you results.

It’s the daily actions that build up and become habits, which lead to results and ultimately your life.

I’m not saying you will live every day in a boring state of eating chicken and broccoli only.

Hell no

The ultimate goal is to work out hard, look awesome, feel like a bad ass AND drink wine.

Amiright?

So let me ask you this….what are you DOING on a daily basis that’s getting you toward that goal?

Are you catching flies with chop sticks and waxing cars- learning the practices that put you into a position of results and power?

Or are you jumping from program to program and ending up like Daniel, getting his butt kicked in the desert?

Meaning you are getting NO results and just falling flat on your face, getting discouraged more and more each time.

I know the answer already, because I see it every day.

And that’s OKAY. I get it.

What’s the solution?

I’m so glad you asked….

I created my program for women exactly like you, who want to be strong, confident, bad
ass AND have a life.

If you are in the Somerville area and want to get started with this, simply click the link below and book yourself in for a strategy session with me.

-We’ll talk about your goals
-How we can help
-We’ll come up with a master pan
-We’ll get some initial measurements
-We’ll discuss nutrition, lifestyle, stress, etc (we want to get the whole picture)

Then, if we decide we are a good fit to work together- I’ll let you in on our 21 Day Academy….

PLUS my “feeling generous” extra 7 day bonus, which expires on Monday 3/6

Click here to get started:
https://calliedurbrow.wufoo.com/forms/application-form-for-durbrow-performance-family/

 

If you’re in the Manchester area, we have an upcoming 21 day challenge as well. This registration CLOSES on Monday 3/6 but you can apply here for the last 3 spots…

http://tinyurl.com/manchesterchallenge

January Durbrow Performance Client of the Month: Lisa Davis

  1. What is your hometown?

    Somerville, MA represent 🙂

  2. What brought you to DPT?

    Wanting to be a better me, needing an outlet and just pursuing and going after being overall healthy

  3. How long have you been training with us?

    Since late May of 2016

  4. What do you do in the “real world?” (job, family, pets, etc)

    Partner of Sugar Plum Parties, an all-inclusive childrens party venue in Stoneham which we have started franchising the concept and have 8 sold 🙂

  5. What is one fun fact that most people don’t know about you?

    I love EDM music and highly enjoy going to music festivals!

  6. What is your favorite exercise and why?

    Kettle Bell Swings or Burpees – kind of lets me just get out everything I need yet pushes me all the same!

  7. What is your biggest gym achievement so far?

    The energy I feel now is amazing! Without I could not have accomplished it!

  8. What inspires and motivates you?

    Being a better me, trying to obtain a happy and equal work/life balance and we obviously know losing weight and gaining muscle and strength doesn’t hurt 🙂

  9. What would you say to someone who is thinking about joining or who has just joined DPT?
  10. ABSOLUTELY DO IT! Definitely (at least for me) life changing and I couldn’t be happier!

January Durbrow Performance Manchester Client of the Month: Sam Ruth

What is your hometown?

Manchester, NH (by way of Georgia, Kentucky, Connecticut, South Carolina, and DC) What brought you to DPT? A coworker brought me to one of DPT’s Bring a Friend Weeks. I had NO intention of signing up before going in, but was interested in trying a new workout… Clearly that first experience changed my mind, and I was enrolled the next week!

How long have you been training with us?

I started at the beginning of October, so about 4 months now.

What do you do in the “real world?” (job, family, pets, etc)

I work for Southern New Hampshire University, where I am a manager in Faculty Scheduling. I am also taking classes to pursue a Master’s Degree in IT. When I’m not at DPT or at work, you can find me at home watching The West Wing with my cat or wreaking havoc in Manchester with my bestie HK.

What is one fun fact that most people don’t know about you?

I lived in India during my junior year of college. I traveled the country and got to visit some incredible historical sites, go to elephant sanctuaries, and eat amazing food.

What is your favorite exercise and why?

I think right now it is TRX rows. I remember being discouraged when I first started because it was hard to maintain correct form and they were so exhausting! After a lot of coaching and a lot of practice, I’ve started to really enjoy them and try to challenge myself each time. While they’re still exhausting, it is in a satisfying kind of way.

What is your biggest gym achievement so far?

Being able to do proper push ups. When I started at DPT I was only able to do them from my knees. But after keeping at it, and a lot of encouragement and pushing from Emily and Billy, I was able to start incorporating some toe push ups into each set. (Full disclosure, I face planted at least twice). Now I’m able to do full sets on my toes!

What inspires and motivates you?

I want to be healthy for my family and I don’t want to miss out on any experiences because of my health. That’s the big thing that motivates me. On the day to day, it is definitely my friends and trainers at DPT that motivate me. I am really stubborn, so when the Emily or Billy “suggests” a number of sets to complete in a certain amount of time, I try really hard to exceed that goal. Plus, if I’m threatened with burpees I’ll work my butt off to avoid them.

What would you say to someone who is thinking about joining or who has just joined DPT?

For those of you considering joining: Do it. It sounds cliché but I was never a gym person. Sports weren’t my thing, and I would go to a yoga or pilates class once a week but didn’t get a whole lot out of them. Plus, I am easily bored so sticking with one thing is hard. DPT is great because the workouts are always changing to stay fresh and challenge us in different ways. The trainers take the time to know each of us on an individual level and know what does and does not work for our bodies. I still don’t consider myself a “gym person” because to me, DPT is so much more than a gym. I genuinely care about everyone there, and I know that the feeling is mutual. Everyone has each others best interests at heart, and everyone is so encouraging and supportive. I view my sessions there as an excuse to spend 3 times a week with my friends. I think getting in a killer workout while doing so is just an added bonus!

 

The Secret to Getting More Confidence

Confidence. That’s a weird thing. We all want it.

Sometimes we have it and sometimes we have days or weeks where we are just getting our ass kicked up and down the street.

I know you feel me on this…

So what happens to our confidence there?

It’s pretty much non-existent.

Do you ever notice that you always kind of revert back to your comfortable behaviors when you are feeling less confident?

I know that I do, 100%

I’m a people pleaser. I hate asking for help.I get anxiety

Those are my fall back behaviors. It’s stuff I’ve worked on for years. I’m improving, but anytime I have a stressful time, I go back to those.

It feels really shitty. You feel kind of helpless and almost like you’re drowning.

Been there?

I understand. Maybe for you it’s different behaviors- comfort foods, not sleeping, not taking care of you.

Whatever it is, it all stems from that same place—-> Confidence

How do you get your confidence back?

RESULTS

Results are like an automatic boost for you mind and your body. One way that many of our successful clients do this is through training.

May sound kind of weird, but training and feeling accomplished, like a bad ass, it gives you a boost. You feel that wall of confidence forming and it’s a kick start to other behaviors in your life.

Plus when you see your body start to change in a good way, that’s motivation too…

Want to get more confident, have real results that stick and actually have fun with it?

Join a group or program that cares about you, that allows you to surround yourself with likeminded people and in a place that gives you the support you need to get through any tough times. Obviously I would recommend Durbrow Performance for that 🙂

Click here to get started on your journey with a 21 day catalyst program.

Why You Don’t Need Motivation to Get Results

Discipline
Motivation
Dedication
#beastmode

All things you may hear from a “trainer” or see while scrolling through your Instagram feed.

Pretty much all the things that you need to be “successful” with your weight loss, fat loss or just changing you body in general…right?

Well, kind of.

The real hang up that people have is not due to lack of discipline, motivation or dedication (the whole #beastmode thing just kinda sucks, IMO). It’s that they lack the skills and habits to put this dedication into play.

You WANT to get those results…I’m not doubting that.

But, if you don’t have the habits in place that allow you to STAY disciplined for the majority of your day, it just ain’t happening. Instead you feel inconsistent, lacking willpower and you feel like some days you are “on” the wagon while some days you are “off.”

This is just life. Some days you will be on fire and raring to go. Other days you will be just kinda bleh….and that’s okay.

The real results come when you are 80-90% compliant with your good habits, 100% of the time. Makes life much easier and more fun than trying to be 100% compliant and then 10%.

So what kind of habits do we want?

What’s the deal, what do we need if not discipline and motivation?

Skills and habits

Your habits and actions dictate your results

Not how you “feel” that day. If you went by simply how you felt each day, it’s a crap shoot, right?

Some days you’re motivated and some days not so much. I get that. I have days like that just like anyone else.

What separates the people who get results and feel happy about their progress from the ones that feel like they’re constantly on or off the wagon, depending on the day?

It’s those habits

Staying consistent really trumps anything else. Stay compliant to your healthy life 80% of the time instead of going from 100% perfect eating to 10% because you “blew it.”

How do you stay consistent with habits?

Here are some examples from our most successful clients:

Sleep
Hydration
Consistent workouts (3-4x per week with us at our facility)
Not trying to be perfect
Seeking out help and coaching

That’s pretty much it. It’s not rocket science and you don’t need a very specific plan- you just need to stick to one.

The best plan is the one you stick to.

If you’re ready for a kick start to a healthier, happier, stronger, more confident you, our next 30 day challenge starts in just a few weeks.

Click here to apply for Manchester

Click here to apply for Somerville

How to Get Committed

Last Thursday I met with 7 new ladies who were joining up on our 90 day challenge in
our Somerville location.

We were talking about why they were here, what they wanted to accomplish and basically
“why now.”

One of the women said she had been reading my emails for a while and she was really interested in joining. She joined on this particular challenge because it was longer.

“I needed something to make me commit”, she said.
I totally get that. 90 days is a nice chunk of time to really get some awesome results.

The reason I bring this up is because we often have our 30 Day Academy open for new
participants (coming soon, in fact). I want you to understand that the 30 day academy is NOT the only part of the program. Everyone wants something they can commit to over the long term and really make a big change in their life.

I get that and I’m totally excited when that happens.

I also get that it can be scary.
That’s why we do a 21 or 30 day academy for you. It’s a test drive. You and I will sit down
for a strategy session…during that session we go over your goals, we talk nutrition, we do
some measurements, we set your training schedule and we make you feel 100% comfortable.

Then you are ready to start the training academy.

21 or 30 days will get you a jump start on some really great habits and results, but it’s not the end.

If at the end of 30 days you LOVE the program (we’re pretty positive you will)….you can
join us for 6 months after that.

If you decide it’s not for you, that’s totally cool too.

It’s the marriage between finding a program you can stick to for the long haul and overcoming the scary new thing factor.

I get it.

You can check out an upcoming challenge we have, it just so happens to be 42 days.

42 days to kick start a new version of you…are you ready?

Click here if you live in Manchester

Click here if you live in Somerville

Durbrow Performance Manchester December Client of the Month: Shannon Costello

  1. What is your hometown?

    I am from Melrose, Mass.

  2. What brought you to DPT?

    I started DPT for a six week challenge to try something new and different than a plain old gym and when six weeks was over I couldn’t stop there I loved it so much.

  3. How long have you been training with us?

    I started at the end of August

  4. What do you do in the “real world?” (job, family, pets, etc)

    My fiancé and I own our own construction company. We have 5 children together, we have a bunny and a scardy cat.

  5. What is one fun fact that most people don’t know about you?

    A fun fact hmmm, I love animals and most of the time like them more than people.

  6. What is your favorite exercise and why?

    )My favorite exercise is burpees(not) sorry Emily 😉 it would have to be pull-ups because I have never been able to do them even when I was a kid.

  7. What is your biggest gym achievement so far?

    I think my biggest achievement is push-ups it’s pretty awesome when you can do them on your toes.

  8. What inspires and motivates you?

    My motivation includes my mental health, My son played football and we made a pact to both get healthy physically and use the tools we both learned to help each other.

  9. What would you say to someone who is thinking about joining or who has just joined DPT? 

I can say that DPT has perfected how to show everyday people the tools you need to succeed at a healthier lifestyle, they hold you accountable, are always reaching out for extra support if needed.  Adding new workouts to keep you moving and interested.  The trainers and clients are like a breath of fresh air I look forward to going and working out. It always comes with a couple laughs and occasionally some old school rap thanks Billy  🙂

 

Durbrow Performance December 2016 Client of the Month: Kelly Duda

1. What is your hometown?

I am originally from Plymouth, NH but I’ve lived in Somerville now for over 10 years.
What brought you to DPT?
I originally read about DPT on Facebook. I was looking for a new gym with a strong community and a lot of accountability. I starting reading Callie’s emails and all of her advice sounded realistic, well informed, and equal parts manageable and no bullshit.

I found more than what I could have hoped for with the DPT Family. The coaches are committed, supportive, and encouraging and so are the other clients. My main goal is weight loss and I was nervous when I started in May because I was still recovering from a pretty serious abdominal surgery where part of my abdomen was removed and replaced with mesh. The coaches at DPT have helped me modify workouts when needed, but don’t let me slack off and definitely push me when they know I’m ready to move up in weights or push harder. I’ve had a lot of success at DPT and am so grateful that I took the leap to join.

2. How long have you been training with us?

Since May 2016

3. What do you do in the “real world?” (job, family, pets, etc)

I am a mom to two sweet boys, Lucas (3.5 years old) and Jacob (almost 2 years old). I am the Director of Programs at Hildebrand Family Self-Help Center, one of the largest providers of emergency assistance to families experiencing homelessness in the state of Massachusetts.

4. What is your favorite exercise and why?

Anything with kettle bells, especially snatches or any type of complex. Kettle bells are fun to move around and I really like getting in to a rhythm and challenging myself with the weight. I can’t believe I just wrote that, but it’s true.

5. What is your biggest gym achievement so far?

Probably committing and attending at least 3 days a week. Working full time and chasing two young kids around doesn’t leave me much time to focus on myself, but making nutrition and fitness a priority and sticking to it is something I’m proud of. For a fitness achievement, I’d say progress in rebuilding the ability to do core work after my abdominal surgery; I never thought I’d be able to do any ab work again.

6. What inspires and motivates you?

My family. I want to be able to keep up with my kids and teach them to be active and healthy. At the gym, other clients motivate me when they are working hard and really challenging themselves.

7. What would you say to someone who is thinking about joining or who has just joined DPT?

DO IT! You deserve to be part of community that cares just as much about your fitness as you do. You’re worth it and you can definitely do it.

 

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