Wednesday, September 26, 2012

great workout, I'm so sore!

"I had such a great workout! I'm so sore!"

<That's my "Snarls Barkley" Face...>

Soreness DOES NOT equal "Great Workout"!

What soreness typically indicates:
  • Added variety in workout (new stimulus = new muscles worked = soreness)
  • Poor recovery... think post workout nutrition, sleep, stress, etc.
  • Too much work?... believe it or not there's a point of diminishing returns when it comes to training.
  • Pain walking up and down stairs. 
What soreness DOES NOT indicate:
  • "Great Workout"
  • Progress
  • Muscle
  • Awesomeness
  • Job Promotion
I liked this quote from Pavel via Power to the People...
"Never interpret soreness or stiffness as signs of progress. And do not get hung up in variety for variety's sake.  Stick to the basics... It is possible to achieve spectacular results with a very abbreviated program, as long as one pays attention to details..."

Capisce? Cool. Ready, break! <group hand clap>

Tuesday, September 25, 2012

Surround yourself...

"Surround yourself with people, information and things that will move you toward the place you wish to be, not take you further from it."  - Via Joe Buys/Dream Impossible

Monday, September 17, 2012

Wins and Improvements

I contribute a huge part of my success in training, life and business to my constant evaluation of Wins and Improvements on both a Macro and Micro Level.

Quick Breakdown of Wins & Improvements Evaluation

  • Pick something you're working towards... perhaps its a life change, exercise, business, etc.
  • Wins
    • What went or worked well?
  • Improvements:
    • What are you going to change or work on for the next day? week? attempt?
  • Keep the evaluation short and sweet.
  • For daily, weekly, monthly changes... Write it down.
  • You can write down as many improvements as you want, but focus on 1-2 things at a time.  Don't get lost in improving everything at once... that can be extremely overwhelming.

Tuesday, September 11, 2012

The man who challenged OZ

My buddy Paul got me hooked on New York Times Best Selling Author Gary Taubes.  Paul has graciously offered to write a post on the topic and some of his research for the GTS blog which I'll be posting later this week.  But I wanted to introduce the rest of you to Gary Taubes and his book Why We Get Fat: And What to Do About It.

Coach Joe dug through the interweb archives and sent me a few links of Gary's appearance on Dr. Oz where he was dubbed the "The Man who thinks everything Dr. Oz says is wrong." Kinda a long nick name... I would have preferred something like... T-Bone Malone or something...

Monday, September 10, 2012

every day

Here's an important reminder... "If it's important, do it every day..."

It's a quote I've stolen from Dan John and he's stolen from Dan Gable.

The GTS Team is heading into their de-load week after yet another long, tough training cycle.  We're going to see some amazing results in our competition this coming weekend. We'll have 20 GTS Strength Athletes competing, a new Personal Record for us!

One of the biggest contributing factors to the results we'll see this weekend is that each and every day we stepped into the gym, we practiced what was important... not once a week... every training day.

Each and every day we...
  • Made subtle improvements to each of our primary movement patterns via a combination of mobility, flexibility and pattern repetition (practice).
  • Incrementally incorporated a new stress or stimulus to one or more of those movement patterns via a mixture of load, volume, rest period modification, etc. 
  • Had some fun

Wednesday, September 5, 2012

are you "there" yet? move something and how diets work

Back again from Maui, outside on the patio enjoying the weather, view, life and catching up on some long anticipated reading, videos and brainstorming.  It's amazing how much better your brain functions when it's free and clear of stress and sleep deprivation!

Anyway, I wanted to share an inspirational picture (above) & post from Coach Joe on embracing the journey of life instead of the destination.

See You'll Never Be "There" via Joe Buys & Dream Impossible

Our future is a collection of EVERY present moment we've had to this point. It's not always the easiest to start and trust the small changes in our life, but it's necessary if we feel we aren't where we need to be. Awareness we are unhappy is the first step, then comes the action.

We'll never be THERE, we're always HERE. And you're already EXACTLY where you need to be. You just might not know it yet. 

Here's a video I thought was hysterical on How Diets Work (via Jenna Marbles).

And last but not least, here's a pic of Anna and I on our Volcano Bike Ride down Haleakala Crater in Maui.  Shout out to Cruiser Phil's Volcano Rider team!  Highly entertaining crew and gave a great tour of the area!


Really excited about our upcoming USPA Deadlift Competition in Long Beach. We'll have about 20 people representing GTS and a handful more representing Four Star Gym!  We are using this meet as a primer for IPL Worlds in November.

Monday, September 3, 2012

GTS Maui Edition - Slightly Rewarded, Slightly Punished

Greetings from Maui! Miss being in the gym with everyone, but its hard to resist this paradise!

Read this blog post via Seth Godin this morning, and wanted to share.

Slightly rewarded (slightly punished)

For most of us, it's not the big traps that mess us up, it's the little ones.
Every time I break stride and distract myself by checking my email (a hundred times in a bad day), I get a small reward. I get the satisfaction of starting and finishing a project, on time and for free.
For a lot of people, every time they drink a Coke instead of a glass of water, they get a small punishment in exchange for their treat. One Coke never hurt anyone, but a hundred of them make you fat.
One way to change behavior is to keep track of how often these little events occur, because seeing them lined up on the windowsill might be enough to change your mind. The other way is to make those events louder. I'm pretty sure that if I got an electric shock every time I stopped to check my email, I'd only do it daily...

Like many of Seth's posts, this can be applied to just about everything in life. Training, diet, everyday movement patterns, flexibility, and good/bad habits. 
Its not the one time action that creates the negative or positive result we want... its hundreds to thousands of those actions over time that create it.
  • A "workout" doesn't make us leaner, stronger, faster... its 100's to 1000's that do.
  • Eating chocolate or ice cream doesn't make you fat... making a daily routine of it might...
  • Sitting in a chair hunched over for an hour or two won't do much damage... but compound that over 12 hours a day x 5+ years and we've got ourselves some serious mechanical changes in how your body moves.
Ok... back to the adventures of island life...