Check yourself before you wreck yourself.

I have an analogy that has stayed present in my thoughts since this whole crazy Covid life has started and I keep coming back to it because I’ve realized I can totally neglect health by chasing after it.

What’s this analogy?

Your body is your bank account. Your bank account looks a lot different than someone else’s and only you can change what it reveals each month. If your body is the bank account then stressors are the withdrawals and managing stressors are the deposits.

Let’s make a list of examples of stressor that withdraw from your bank account/body.

*Financial stress?
*Lack of sleep?
*Stressful relationship?
*Unresolved tension at work or at home? Are you sweeping things under the rug?
*Constant traffic getting to work?
*What about under-eating?
*What about over exercising? Under exercising, couch potato?
*What about too much blue light via TV, games, youtube, etc.
*What about working at your job for over 12 hours a day non-stop?
*What about answering emails when you’re at home with your family because you can?
*What about isolating yourself from those that care about you?
*What about hating your body?
*What about hating your circumstances?

You see so many different things throughout your day that you can withdraw from your bank account.

What happens when we ALWAYS withdraw but we never deposit?

We go into debt.

Most of us since Covid happened are living life in debt. Chasing something. Always catching up. Adjusting to new routines. Taking no time for ourselves. Doing more than we ever have to stay afloat.

Now we ask, how do we get out of debt?

You make deposits into your account. If you start to add more deposits than withdrawals soon enough you’ll be in the green.

What are ways that we can deposit (fill our cup, fill our life with joy)?

*Focusing on what you can control with your finances. Spend less?
*Spending more time with those we love and love us.
*Being present when we are with people, put the phone down.
*Establishing work boundaries, stop working at a set time every day if possible and leave it out of the bedroom.
*Have a conversation with the spouse, gf/bf, co-worker, other family member that is causing stress. Figure out what needs to change to make the relationship better. BOTH people have to compromise.
*Workout OR Workout less. Depending on your level, either take time for yourself and move your body. But if you’re working out 2x a day 5-6x a week to relieve stress or ignore stress, instead…slow down and take a rest day.
*Go for a walk/get outside often. (Being in nature soothes the soul. )
*Take a hot shower/bath.
*Have boundaries on your TV and phone use, don’t be enslaved to it.
*Be thankful for the body you have, you only get one. Treat it with kindness and be proud of what it can do.
*Have a daily gratitude journal time OR engage in a thankful attitude. You have so much more than you think you do. Being grateful will help you see the world and your circumstances in a different way.
*EAT quality food to support your health. You know veggies and fruit are good for you. Eat them at every meal. You know fast food and pizza aren’t the best, make a better decision. *get a health coach, stop following Suzie soccer mom’s new diet.
****Last but definitely not least, ASK FOR HELP!!!!!!!!!!!!!!!!

So moving forward in 2020. I challenge you to check in with yourself. Even those with the best intentions can ignore what is making them unhealthy… stress gets all of us at a time or two. Manage it before it manages you.

HONESTLY ask yourself, am I making more withdrawals or deposits this month? This week? Now you can see it so you can start building true wealth. It starts with one choice at a time.

Don’t forget it and don’t live in debt.

If this was of interest, schedule a one on one with a coach.

Is Boutique Fitness Right for Me?

If you’re ready for results it’s time to ditch the health club…

There was a time when we got all the exercise we require from our daily activities. But as hunting and gathering lead to farming and eventually the industrialized world we live in today the need for human “labor” has been nearly eradicated. Now that we work desk jobs, eat our meals from the hot bar at Whole Foods, and enjoy a generally sedentary lifestyle we are required to reintroduce this missing physical activity. For some reason, the question of how to add physical activity, or work, back into our lives is one that has proven to be puzzling, controversial, and difficult terrain to navigate.


In response to the demands of the market the fitness industry has grown tremendously, particularly in North America where an estimated $28 billion was spent in 2015. Much of this industry is dominated by health clubs and large gym franchises that offer a sampling of strength equipment, cardio machines, TV’s, massage chairs and minimal staffing. Granted  how many staff members do you need when your members don’t actually attend the club? In a study done by students at UC Berkeley found 67% of gym memberships are never used in the population they surveyed.


“If you are not going to the gym, you are actually the gym’s best customer.” -Stacey Vanek Smith, NPR


The savvy marketers at big box gyms know how to target their marketing towards individuals who won’t actually come to the facility. As humans we often get a rush of excitement by a new fitness undertaking. “This is it, the time I actually change, no looking back,” you say. The challenge is that the health club has made zero commitment to you. They don’t care if you show up or not. Luckily there is someone out there who does.


Boutique fitness is the alternative to the traditional health club model. Boutique gyms offer specialized classes based on the expertise of the owners, teachers, or coaches. CrossFit boxes, Barre studios, Bikram yoga, parkour facilities, spin classes  are all great examples of the boutique fitness model.


These communities succeed when the all parts are working together; the owner, staff, and clientele all succeed when they each meet their goals. This synergistic effect leads to faster results and more satisfaction from all parties. As a client you have a team of coaches and fellow members who are all rooting for you, teaching you, and most importantly holding you accountable. Becoming fit doesn’t have to be a chore, a challenge, or a pain point. In fact, it can even be fun 😉


Boutique gyms have been seen rapid growth in the past decade as clients recognize that when it comes to fitness, not all gyms are created equal. Some of the most common excuses sound like:

  • “I have a hard time sticking to a routine”
  • “I’m just too busy to exercise”
  • “I get bored with going to the gym, it always feels like work”
  • “I don’t know how to lift weights/choose a routine/eat the right food”


These are great excuses, but since you’re ready to make a change it’s time to ditch the excuses and focus on RESULTS. By implementing a system that counters your excuses you’ll be left with the only option, the results that you want to achieve.


If you struggle with sticking to a routine you will benefit from the coaches, friends, and community members that you’ll meet at each class. A group of people that will ask you about your day, learn about your goals and life, and most importantly encourage you to show up consistently to your workouts.


If you claim to be too busy then you should sign up for classes ahead of time. The wide variety of classes that are available each day at time frames that are consistent with your schedule make it easy to squeeze in an hour long workout.


If boredom is your challenge then a workout that changes every day is exactly what you need. Not only that but the different coaching styles and friends you’ll make at different times of the day make each class a totally unique experience.


If information is the enemy then relax, because that’s already been taken care of for you. Your coach has put a lot of thought into a training program that will improve your fitness and will be by your side to instruct you on form, breathing, and what weights to use. Keep an eye out for group nutrition challenges to boot!


To get the results you want sometimes you need to try a new approach. If that trip to the gym feels more daunting than Frodo walking the ring to Mordor then it’s time to see what a boutique gym has in store for you!

The Power of Choice

Most of us have an area in our life we wish we were performing better in. That part of us that doesn’t quite fit into our own skin. It could be a touchy subject that our spouse and friends know to steer clear of, the elephant in the room. It could be the promotion you still haven’t received, the credit card you haven’t paid off, or the weight you were supposed to lose by the beginning of  summer… in 2012.


And because you’re wearing this very uncomfortable skin that’s not quite your size I am happy to tell you that you are exactly where you chose to be today.


I can already hear the objections rising up so let me explain why.


You see I totally understand your story. I understand because it’s yours, mine, and everyone else’s. Sometimes having a new baby, a busy time at work, or the worst timing for a medical emergency/broken down car/economic depression can happen. There are a million and one events in life that can derail us. They are not always fair and can seem impossible to overcome when they show up knocking at our door.


“Strength does not come from winning. Your struggles develop your strengths.”

-Arnold Schwarzenegger


At that point we do an admirable thing. We give up on our dream. We set it aside to go fix the problem. We change our identity and become the superhero who knows exactly how to work overtime and take care of a sick parent. We do it because we want to make sure the story has a happy ending. We do it out of love.


And life goes on.


And sometimes the situation gets better. And sometimes it doesn’t. Either way, the situation that called for a superhero 6 months ago no longer needs a hero to save it. But there you stand in cape and tights committed to action. Except now it’s time to go home. Time to write a new story.


Where you stand today is a result of many choices. Some of your hero moments were the big decisions that shaped your trajectory. Like I said, I’m proud of you for doing that. But now it’s time to get back on the path. Your path. The one you stopped telling yourself that you wanted because it hurt too bad to think that it may never come true.


You might think it’s too late (it’s not).


You might want to try, but feel that you strayed too far (you haven’t).


You have to remember you have the power of choice. And it’s a good thing that you do. It gives you the power to turn your greatest adversity into your greatest strength. You always have the option to shy away or to stand and fight.


It’s time for a new story. You’re the hero and you’re at the turning point in the movie of your life. So what are you going to do next?You’ve endured hardship, learned tough lessons, and fallen time and time again. Wouldn’t this be a great time for everything to turn around?


Maybe you can recruit someone to help you get there, a long lost friend or a wise old mentor. Maybe you need to crank up “Eye of the Tiger” and experience the training it will take to achieve your success.


The time to act is now. Don’t slip back into your old story. You are the hero. The power of choice brought you here. Your choice decides what happens next.


So what are you going to do?


[GYM OWNER:] Add a call to action here, like: “Schedule your Free Consult here” with a link.

5 Reasons to get STRONG

Fitness trends come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.

A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

4. You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.

Life Change Can Happen…

This is our members Ann and John Juniker. Boy have they completely changed their lives. In November of 2016 Ann joined our beginner CrossFit Kickstarter 6-week program. The picture to the left was a month before she started with us. (Oct 2016) After seeing results in the 6-week program, Ann joined the SOPO family and has never looked back. She has always been driven to reach her goals. A few months into regular classes Ann started working with me to help dial in her nutrition. She started cooking for John and herself and soon John started seeing positive changes too. John started with us in the 6-week program in July of 2017.   John is now in our regular classes and has continued to see results in his workouts and mobility! In recent months, their son John Jr. has also joined the Sopo Family! The picture to the right is from October 2017. (Ann’s year anniversary and John’s 3 month anniversary of CrossFit Sopo!) Thank you guys for being such an inspiration for all of us! There is no magic secret… it is consistency and hard work. A LOT can change in a year if you really really want it to. CHEERS to the JUNIKERS! #sopostrong

MY DIET STORY- Ultimately finding out what works…

So I will begin this blog post stating that I am no way a physician. What I am going to do is tell you my diet story and how my experiences with nutrition and dieting led to me how I am eating today.

You know how everything happens for a reason right? Here is my diet story.

Let’s start from the beginning. I came from a totally non-Paleo lifestyle of consuming cereal, pizza, bread, and sugar like the average American. I first was introduced to the Paleo diet shortly after beginning CrossFit which was almost 9 years ago. The Paleo diet was the best way to start for me and I believe it’s the best way for everyone to start a healthy lifestyle. For me the paleo diet introduced a new palate on my tongue, one that is not addicted to sugar. It took me a few years of discipline to get all the processed food to a minimum. I really started to love veggies and cooking for the first time in my life and leftovers didn’t go to the fridge to die anymore. I ate all types of meat, all types of veggies, and all the good fats I could. I was feeling pretty good.

The next diet I “heard about” was the keto-diet with bulletproof coffee. This is still very popular today. Although, I may have not actually reached ketosis (when your body is using fat as its primary fuel) I learned how quality fats kept me satiated and full almost all day. After all, at that time I ate little to no carbs and only 2 meals a day. I started to lean out a little so I thought it was working but then things changed. I noticed within 2-3 weeks my performance in the gym was terrible. I started to feel very tired, like I had no drive in my legs to squat- I didn’t have brain fog- just leg fog. 🙂

So after my performance in the gym continued to decline I decided to ditch the bulletproof coffee.  As a CrossFitter I cared about how much I squatted and wanted to get my Olympic lifts stronger and ultimately I wanted energy when I worked out. I wanted to feel good training! Next I turned to carb cycling, with little to no research I dove head first into it like I did with my version of the keto-diet. I was eating probably 500-600 grams of white rice after my workout. Picture half of your plate covered in rice! Goodness gracious, I believe that is probably close to 500-600 grams of carbs and close to 45-55g of protein. I had no idea!!!!! This diet I attribute to my fluff stage. 🙂 But I learned something… I learned that carbohydrates help with performance, especially with CrossFit and gaining strength. My energy was significantly better than before so I was excited!

After life changed a bit and got busier I wasn’t able to train as much as I used to so I settled back into the paleo groove and was not consuming white rice like I was living in a foreign country.

About 6-8 months later I discovered flexible dieting. During the early stages of this for me I was in a constant state of shock because I learned what and how much I ate affected my performance and body composition. The ratio of carbohydrates, fats, and protein was considerably WAYYY off when I first began. So within time, flexible dieting had opened my eyes to portion control. I initially lost over 15 pounds in about 3 months and have now maintained that and more for over 2 years yet the best part was even though I lost weight I was getting stronger. So for me, flexible dieting is a no-brainer because it works and will continue to work for everyone that sticks with it.

I am so thankful I went through all those stages of dieting to finally come to one that makes sense and works.

But,… there is always a but. What I have learned most recently just macro counting/flexible dieting is not perfect. Ha, you probably think I’m crazy now but let me tell you why. Macronutrients consist of protein, carbs, and fat. When I got consumed with hitting my numbers I lost track of something that is also very important, MICRONUTRIENTS! Simply put, when I know I need x amount of carbs and one sweet potato would do the trick- I make it easy for myself and just eat it. Yes, it works but what I did… is I got lazy. I got lazy in the sense of cooking. I stopped using a variety of veggies and recipes like I did when I ate paleo. If I am being honest on a normal day, I’d only have ONE serving of veggies. If I had a salad for lunch that day- that would make TWO servings of veggies. WOW, I completely stopped eating veggies like I was doing before when I ate paleo. When you neglect veggies it allows for more wiggle room for sugar to creep back into your diet.  And sugar is ultimately the enemy here!

I cared so much about my macronutrients affecting my performance that I forgot the value of micronutrients. What are micronutrients? They are vitamins and minerals that come from fruits and vegetables that are ESSENTIAL FOR US TO EAT. Micronutrients are not a direct source of energy like macronutrients. Instead, they facilitate energy production, they transport oxygen and CO2, they regulate fluid balance, and protect against oxidative damage and stress. WOW, if I don’t have much micronutrients coming in… it greatly can affect my ability to make energy from protein, carbs, and fats I am eating.  I had totally lost track and overlooked micronutrients.

So what do I do now? Well the average athlete, aka CrossFitter, you need 7-12 servings of vegetables/fruit per day. Do you realize how much that is? Goodness, I would be so veggie stuffed (fiber stuffed) that I wouldn’t have room in my belly to fill up my daily amount of my carbs. So that would limit me eating my favorite carby stuff like quinoa, sweet potatoes, and brown rice. Knowing that I do not and most likely won’t get enough micronutrients I now take 3 capsules two times daily to fill in the gap. I started taking Juice Plus 2 months ago. Juice Plus is the most researched encapsulated product in the world and it is distributed right here in TN. What is it? It is whole food based nutrition in powdered form. There are over 30 different types of fruits and veggies in these capsules. People ask me, can you tell a difference?

Well now that my macronutrients are on point and my micronutrients are too I am recovering from workouts like a champ. One neat thing that I have also noticed is my bruising has decreased significantly, and if you know me I bruise like a peach. After all, it should be my nickname. Now my bruising is minimal but if I do bruise it heals significantly faster than before. Also, my teeth and gums appear in a better condition too. This doesn’t mean that I have thrown in the towel and just use this product and still do not eat veggies; instead, it has inspired me to eat way more. I crave way more veggies now after taking Juice Plus!

My nutrition story was a big personal experiment to find out what works for me. Currently, I am counting my macros and taking my Juice Plus as well as being mindful of how much micronutrients I am consuming.  I hope by reading this you can see that no diet is perfect but what is perfect is simple, eat wholesome ingredients and see food as a fuel something to help your body (your engine) run as best as it possibly can.

Secrets of success:

  1. Read nutrition labels.
  2. Cut out sugar and processed foods
  3. Eat nuts and seeds, fruits and veggies
  4. Eat quality fats; coconut oil, grassfed beef, grassfed eggs, wild caught fish, avocados, kerrygold butter.
  5. Eat lean meats often; chicken/fish
  6. Get your micronutrients!
  7. Drink 3 liters- 5 liters of water daily
  8. Sleep 7 hours
  9. Be mindful- get off your phone for a little while
  10. Train. Workout. Have “ME TIME”

Questions on my experience? Questions on how to get started with Juice Plus? Questions on how to get started with Flexible dieting? I’d love to hear from you. Please forgive me of run-on sentences and improper use of commas. 🙂

Email: [email protected]

He Gave Us More Than His Life

Just some hindsight from last Monday’s workout for all of us to consider.  Perhaps there is more that we can do to honor our fallen heroes on Memorial Day?  You may agree that there is, especially if you take a real close look at Navy Lieutenant Michael Murphy’s favorite workout.  The one he called “Body Armor”.  The one we call “Murph”.

There is nothing better in life than opportunity and Murph gives us the opportunity to do more than participate in the workout that bares his name.  It gives us a myriad of added benefits as well.

For one, we come to the realization of how simple life should be in every aspect, like fitness and how we go about achieving it.  By getting back to the basics.  Benefit No. 2 gives us the opportunity to attain some totally achievable goals that we can set for ourselves.  Finally, No. 3, the opportunity to do workouts without having to go to the gym, whether it be for a lack of time or being on the road such as a business trip or vacation.

Murph is a very challenging workout.  However, when you look at it realistically, the only thing that makes it such a monster is the volume of movements.  The movements themselves couldn’t be more basic.  Running, pull-ups, pushups, and air squats.

That is what makes Murph so beautiful.  Fitness made simple by getting back to the basics.  How many of you said to yourselves in the middle of Monday’s workout, “Damn, I need to work on my pull-ups?”  Or, “Wow, I really crashed and burned on my pushups.  Maybe I should take some time to get better with them.”  Getting in shape doesn’t have to be complicated.  We can get it all from head to toe with the very basic movements prescribed in Murph!

In order to enjoy the 2nd benefit, you’re going to have to set some goals.  Murph gives us an almost perfect opportunity to set goals that are attainable and not too far fetched.  First, for just a moment, we need to forget about 2 miles of running, 100 pull-ups, 200 pushups, and 300 air squats.

Lets take a look at pull-ups as an example.  How many of us can’t do a strict pull-up?  The answer would be, many of us.  Why not make that one of your goals for the upcoming months?  There are so many ways for you to achieve the goal of 1 strict pull-up.  The power of the internet can help you find different progressions such as negatives, or jumping pull-ups with a box, or ring rows.  The point is, with the proper direction and work ethic, you can work your way to conquering the basic pull-up, and Lieutenant Murphy seems like the kind of soul that would be just as proud of the person who worked their ass off to get just one as he would be of the person who trained themselves to knock out 200.

Obviously, the same philosophy can be applied to pushups, squats, and running.  If you can’t run, row, swim, or climb a rope.  But enjoy Murph in how it gives us this opportunity to set simple goals and get better in the process!

As for benefit No. 3, Murph allows us to get in shape, or stay on course with our fitness regimen even if we can’t get to the gym.  If you’re at home and have 45 minutes before dinner, slap on your running shoes and do about 3 laps around the block.  Then go back inside and do 50 or 60 pushups.  You probably don’t have a pull-up bar at home, but you can do burpees!  Oh wait, yuk!  Do sit-ups, yeah that’s the ticket!  Knock out about 100 or so sit-ups, take care of about 100 air squats, run back outside for another 3 laps around the block and you will be smoked!

You just gave yourself a great workout without having to get in your car and drive to a place that has barbells, kettle bells, and wall balls.  So the next time you’re crunched for time or on the road, you can do a version of Murph either out of your house or your hotel room.

The added benefits of Murph will pay huge dividends for every individual who puts those ideas to practice.  Which is, ultimately, the best way to honor Lieutenant Michael Murphy and all the heroes just like him all year ‘round.  Instead of just on Memorial Day.


Where Have You Been?

My wife and I took a trip to Chicago last summer and with the weather warning up, I’m reminded of how great that trip was.  Vacations and time off are great.  It’s fun to let everything go for just a little while, right?  Eat what you want, when you want.  When you’re on vacation there are days when you don’t even wait until happy hour to have a beer or two.  And talk about letting things go.  I had intentions of keeping up with my workouts.  After all, whether you’re in Chicago or Spokane, WA, there’s almost as many CrossFit boxes as Starbucks these days so I knew of at least three places within walking distance of my hotel.  But did I go?  Only once in a 6 day visit.

We always become concerned that when we’re away from the gym for a certain amount of time that maybe, just maybe we’ve lost everything you’ve worked for.  Or, “I’m going to get crushed in this WOD cuz I haven’t been in the gym in over a week and I’m so out of shape.”  That kind of concern sparks a lot of second guessing to a point where, the next thing you know, it’s been two weeks since you’ve been to the gym and you’re not even on vacation.  Well I’m here to tell you that you didn’t lose it all.  NOPE!  Not true.

After returning from my 1-week hiatus, I found out that my first day back was just like any other workout.  I’m not claiming to be an expert in the fitness field, but I believe, based on my own experiences, that the body has amazing muscle memory which includes your cardio vascular system.  I picked up where I left off without having to scale back on load or intensity.  In fact, if it wasn’t for a few of my friends who claimed to miss me (Ah, isn’t that sweet!), no one would have noticed that I’ve been MIA, at least not by my output during the WOD.

As a result, I was looking forward to daily workouts again, and I was in the gym the very next day, and the day after that!

Now, how about if you’ve been gone for a month or even two months?  Should you scale back, ease your way into it?  Again, going off personal experience, I say no.  Your body will do that for you.  All you have to do is give it your best and don’t cheat yourself.  You may not to be as fast or as strong as you were when you were hitting the gym more consistently, and that’s just your body adjusting to the time off.

For example, I remember having to take 8 weeks to rehab after a hernia operation, and while I was concerned that I would injure myself again, I found that getting right back to everything, volume, load, intensity, was the way to go.  I was assured by my doctor that the operation was sound, that it was close to impossible that I would aggravate the repaired hernia.  In fact, the doc suggested that I, “Just get after it.”  The payoff was tremendous!  Great workouts always are.

I mention this because I notice that many of us are not attending to our fitness on a regular basis, and I’m pretty sure that it’s not just vacation time.  I assure you that I’m not trying to lay the guilt trip on you or rat you out to the CrossFit police for poor attendance.

Life is a bitch, I know.  Some schedules are pretty demanding, leaving little or no time to workout.  If you haven’t been to the gym in over a week, or even a month or more, don’t let the concerns or fears that I mentioned above talk you out of your awesome comeback.

You know you love CrossFit and that you’ll have to get back sooner or later.  Hopefully this will serve as a reminder that after a long layoff, your first workout is just another workout.  No different from the ones you encountered when you were working out 2-3 days in a row on a consistent basis.  In fact, I’m counting on you being able to find a way to work us back into your routine no matter how busy you are.  You’ll know after your first day that you made the right decision.  Besides, we miss you!

So it’s time for your grand return!  We look forward to seeing you, and let me be the first to razz you for being away for so long with something witty, comical and creative such as, “Hi, you must be new.  My name is Mike.  Who the hell are you?”  Hilarious!


What the Hell Are You Guys Playin’ Now? My Story About Music and WODs

I’ve been sneaking into the gym on Sunday mornings here and there to get caught up with a few of my personal goals.  Not with just weightlifting or mobility, but trying to settle the score with myself in areas where I feel like I failed with certain workouts.  For example, a while back, for nostalgia’s sake, we did a repeat of 14.1 (10 min AMRAP of 30 Double Unders and 15 Power Snatches at 75#).  It crushed me.

So on a recent Sunday I came in to make amends for my failure.  I had high aspirations on how I was going to improve my score.  How about me crushing this WOD instead of it crushing me?  Let’s get this monkey off my back!

First, I’m sure you know as well as I that working out on your own is kind of daring.  I’m not trying to say that it’s dangerous, but it’s daring to come in on your own with no coach to push you, none of your workout buddies egging you on, and the whole time you’re there to conquer something that’s been eating away at your for weeks!

How many times have you gone in on your own with high expectations of what you’re going to accomplish only to find yourself justifying how doing some light stretching and maybe a couple of air squats is, ‘enough for one day’.  Of course mustering the discipline to actually put yourself through a tough workout when you’re all by yourself is the subject of another post coming to your Facebook page in the weeks to come.  (Unfriend me now.  While you have the chance!!)

Let’s talk about the music.

You know the music at the gym.  Especially a CrossFit gym.  It’s very loud, and to some of us, very unfamiliar. Even though I don’t know the title of most of the songs or who the bands are, I understand the scheme.  Head banger stuff for the intense WODs, such as a metcon.  While we’re stretching and warming up they seem to keep it medium with some Pop, or at least I think its Pop.

We love music while we’re working out.  It sets the tone, it motivates you, it rocks you, relaxes you, helps you stretch, gets you psyched up, but I’m 58 and I’m almost always the oldest person in the gym.  Therefore, they’re never playin’ the stuff I like and I constantly find myself saying, “What in God’s name is this?”

Which brings me to a funny story about how this one Sunday, I was in the gym all by myself.  That meant that I got to play DJ!!  I was in control of the music!!   So I ran the music from one of my playlists that I have on my Spotify app installed on my phone.  I realize that a 20-something-year-old would walk in to the gym with my Ramones or Guns ’n Roses blasting and would say the same thing I end up saying almost every day of the week, such as, “What is this?”  But here’s how “My” music foiled my plans.

As afore mentioned, I was at the gym to take on a very challenging WOD that we did at SOPO back in January.  14.1.  10 minutes of brutality unleashed in the form of Double under and Power Snatches.  I start the timer and 3-2-1, I’m off.  “Bitch” by The Rolling Stones is blaring over the speakers and it’s got me pumped!  I’m singing the song to myself, “My heart is pumping louder than a big bass drum, alright!”

Well I’m flying through the first round and the whole time I’m thinking to myself, “Wow, if only I had the chance to play “My” music everyday, I’d be a beast!”  It was just then that “Bitch” started to fade and the next song was “Sultans of Swing” by Dire Straights.  Wait!  What?  Hold on!  Oh crap!!  In case you’re unaware, “Sultans of Swing” was a Top-10 song back in the 70’s.  A great record, but not something you would put in the ‘intense WOD’ category.  I mean talk about a buzz kill.

So now, the only reason that my “Heart was pumping louder than a big bass drum” was because the workout was starting to kick my ass and I just lost all my musical inspiration.  I would have been better off with “Pleasant Valley Sunday” by the Monkees.  (Google them if you’re unfamiliar with the Monkees.)

To be fair to Mark Knopfler and company, 14.1 is a pretty tough workout, but on top of having the bottom drop out of my music intensity, I couldn’t stop laughing at myself for being such a goob by not checking my playlist to make sure that I had at least 10 minutes of stuff in the “Kick Ass” category as opposed to, well, “Sultans of Swing.”  You try stringing together 30 DU’s unbroken while you’re smoked and laughing all at the same time.

Needless to say, my attempt to make good with 14.1 ended dismally, again!  However, and as always with failure, I learned a lesson or two that lonely Sunday.  I learned that working out everyday to VolBeat, or Cage the Elephant, or Cradle of Filth (Who are these guys????) isn’t really so bad.

So you guys listen to whoever or whatever you want, and be glad that the workouts drain me to a point where I don’t have the energy to scream at the top of my hyperventilating lungs, “Turn that crap down!”  Also, on the days that I teach, keep in mind that I take requests.  Don’t be shy.  I’ll try to find it even if I have no idea who or what they are.  Except for Adelle.  Don’t try to slip that one past me.  I know who she is and that’s where I draw the line.


Are You Living Like There’s No Tomorrow?

I remember reading a commencement speech that Steve Jobs delivered to the class of 2005 at Stanford University.  To paraphrase, he said that he would look into the mirror and ask himself, “If this was the last day of my life, would I want to do what I am about to do today?”

Now let’s be honest, Mr. Jobs was encouraging the class of 2005 to make wise choices for a career or occupation, but here’s a twist on the concept of your last day on Earth:  If you woke up and realized that today was going to be the last day of your life, would you go to the gym?  I imagine that the most popular answer to that question would be along the lines of, “Oh hell no!”

I don’t dispute the answer, but I do think that it’s that type of thinking that has the general population in the poor state of health that it’s currently in.

What I mean when I say ‘that type of thinking’ is, basically people want to enjoy life.  After all, what sounds better, going to lunch with your friends for a burger and fries or going to the gym? Going home after work for a glass of wine and ordering pizza, or going to the gym?  Waking up Saturday morning and cooking waffles for the family, or going to the gym?

If we take the path of least resistance, which most of us do, we go for the pizza, the wine, and the waffles.  After all, it’s all about enjoying life, right?  Especially if your other choice is going to the gym.  (This is where you gaze up to the ceiling, raise your arms in the air and say out loud, “What a revelation”!  Hah!  I do have my moments.)

However, are you really enjoying life?  Do we realize that it’s hard to enjoy life when you have a lot of back pain, achy joints, shortness of breath, lack of mobility, headaches,  and being tired all the time?

Your self esteem could be a little wonky as well.  Are you happy with what you see when you look into a mirror?  How about when you’re trying to wiggle into a pair of jeans you bought just 6 months ago?

Now I’ll be honest, if today was my last day on earth, I wouldn’t go to the gym either.  However, this isn’t a commencement speech, this is life.  The general plan doesn’t include dying today, or anytime soon.  Which means you can’t always be thinking about, “You only live once” when you’re trying to make a sound decision about whether you should go to the gym or go to happy hour.  Or should you?  How long do you think you’ll be around if you keep taking the path of least resistance?  Again, lets remind ourselves, we only live once.

I know that modern medicine has a way of keeping some people alive into their 80’s or 90’s, despite a number of maladies, but when I’m 85, I don’t want to be in a nursing home with 2 or 3 people holding me up by the arms, walking me to the bathroom just so I can take a crap.  (That’s what my buddies at the gym are for. OHHHHH!  [sorry].)

20 years from now I want to enjoy life just as I am now, with very few aches and pains, looking good, decent mobility, and quality sleep.  That means the ‘ol line of, “I’m just trying to enjoy life” is just a lie and a lousy excuse for not putting in the work you need to in order to truly enjoy life.  (Oh, oh!  That’s two revelations in one post.  Your head is about to explode!!!)

I’m guessing that it all comes down to a decision that you have to make for yourself on how you want to live.  What quality of life do you want to maintain, because you’re going to have to provide the maintenance.

Do you want to live truly enjoying life, or do you want to be in a state where you’re driving yourself around in one of those motorized shopping carts just to get your groceries?  If you chose the former instead of the latter, than you’re just going to have to make wiser choices about getting your booty into the gym.  Allow yourself maybe one slip-up a week.  That’s it.

Also, you’re gonna have to stop eating like there’s no tomorrow.  That’s because there are alot of tomorrows ahead of you and you want to live well.  Actually you want to live fit.

At least until we have undisputed evidence that the apocalypse is upon us.  See ya tomorrow.