Have you wondered why we give stickers for milestones like 25 and 50 classes or for your first time making the Committed Club? It's because everyone REALLY does love getting a gold star and those milestones worthy of praise.
So many people believe that those of us who stick with an exercise program or a specific nutrition program must somehow have some magic well of motivation from which we can draw. The truth is that those of us who stick with a healthy lifestyle practice have learned (conscious or otherwise) how to celebrate our wins.
Motivation ONLY comes after a win. It rarely precedes it. A win can be as simple as an acknowledgement (like big X on a calendar) of a the first day of a new habit. It doesn't really matter what you're counting down or trying to change, think about how satisfying those big Xs look.
With each X you get feel more motivated to stay the course. Our stickers and #100strong socks do the same thing. They're an acknowledgment of your success. Our workout tracking app, Beyond the Whiteboard, does the same thing. Every time you open the app you get a quick snapshot of your week, month and lifetime of fitness. Here's my February training calendar. I'm super motivated to meet or exceed this in March. My February success creates my motivation for March.
The CrossFit Open can provide the same motivation. Do all 3 workouts and you will have really accomplished something.
We crave points, big Xs, badges, stickers and yes, gold stars. Use that acknowledgement of your win to help keep your momentum and motivation for whatever you want to achieve. You can also book a Spring check-in with me and I'll help keep you on track:-) Good luck!
There are many lifestyle choices that lead us to health and happiness, and the ones that I see that make the biggest impact on our health are:
I have personally struggled with chronic insomnia for many years. I have tried pills, (prescription, OTC and herbal) nighttime drinks, nighttime tinctures, a special bed, special sheets, special pillow, essential oils, scented candles, white noise, no noise, blackout blinds, etc., you name it and I've tried it.
At the end of 2019, I enrolled in a 6 week cognitive behavioral therapy program specifically designed for insomnia, CBT-i. It ended the week before Christmas. You know what I learned? My insomnia isn't a problem, my attitude (mindset) about my insomnia is the problem.
I had worked myself up into a hot mess about my insomnia, and the CBT program helped me learn how to control it. I did a big inventory of all the things that are known sleep disrupters, alcohol use, caffeine consumption, timing of physical activity, day time napping, stress management, nutrition, and a variety of others.
I kept a detailed sleep and awakenings log. Awakenings are when you wake up in the middle of the night at a time you did not intend to wake up. Based on my data I was able to identify lifestyle practices that disrupted my sleep.
The CBT part was to get really clear on how I thought and felt about keeping or eliminating the disruptive lifestyle practices. This is where I learned that I am in control. I can CHOOSE to do the things that are KNOWN (based on my personal data) to disrupt my sleep, or I can CHOOSE not to do them. Trust me, this was difficult. I had to look deep within some dark places to explore why I did the things I did. A deep introspective journey on your "why" can be uncomfortable.
I call this journey the seven-layer why. For example, take a common sleep disrupter, alcohol, and go seven layers deep into why you drink. Go ahead:
Why do you drink?
Why do you drink?
Why do you drink?
Yes, but why do you drink?
Why do you drink?
Why do you drink?
Why do you drink?
See what I mean, un-com-for-ta-ble!
The other important thing I learned is that my anticipation of a bad night of sleep actually created a bad night of sleep. I was creating a self-fulfilling prophesy. I thought it was going to be bad and it was. I worked very hard at unlearning this, and it's still a work in progress.
Do you have any areas in your life where you create a self-fulfilling prophesy? Share them with me in the comments.
The good news about all of this is that the only thing we have control over is ourself. We make the choices that create health and happiness and we make the choices that make us sad and miserable. It's our choice. Choose wisely:-)
Flexibility (which we often call mobility) is a physical trait that can be trained and it is ESSENTIAL to the sport of weightlifting. You simply must have full range of motion of your ankles and knees to squat to depth. You must have full range of motion in your shoulders, elbows and wrists to support the bar.
Today, I'm throwing down a 28-day mobility challenge because
1. flexibility is one of the 10 general physical skills we all need to be more durable,
2. flexibility is easily neglected because it's not as fun and sexy as strength training,
3. improving your flexibility will improve your efficiency and improving your efficiency will make you stronger.
I have thrown down this 28-day challenge before and I'm so, so very sad to admit that NOT A SINGLE person has completed all 28 days of overhead mobility. Perhaps you will be the first?
I will have a KICK ASS prize for anyone who COMPLETES all 28 days and DEMONSTRATES improved overhead squat mobility.
This is a FANTASTIC time to begin working on your overhead mobility. We know, without any doubt, that we will see overhead squats in The Open. We will do the first Open workout in 24 days. Will you be ready for overhead squats by then? You will if you do these mobility exercises every single day.
All of these mobility exercises are from The Supple Leopard (which we have at the gym or you can order your own copy). All of the exercises are also demonstrated in the mobility posters at the gym. Do the exercises everyday and your OH mobility will improve!
On January 13, Governor Gianforte issued a directive lifting the restrictions on hours of operation and capacity of small business. The new directive affords small business, like True Spirit CrossFit, the flexibility to develop and implement appropriate policies based on industry best practices.
In his press conference about the new directive, Governor Gianforte stressed the importance of small business owners taking personal responsibility to protect their employees health and taking appropriate actions to advance public heath.
Here's where I stand. I own a fitness business who's sole purpose is to make you healthier. I make a personal promise to each and every member to take responsibility for my business and do my level best to make you healthier.
If you catch COVID-19 at my business you have become sick. You are now the opposite of healthy. That is not acceptable to me.
So far, through our implementation of industry best practices we have not had a single instance of COVID-19 transmission at the gym. I intend to keep it that way.
While the Governor's directive will probably impact other small business it will not change our regular course of business.
As soon as we re-opened in May we implemented our own common sense best practices. No one gave us a a list. James and I sat down and came up with what we thought would be the best way to keep people at least 6 feet apart, reduce congestion in the front room, the hallway and the changing room. We came up with a thorough list and shared it with the Coaches who gave us even more great ideas on how to make the gym as safe as possible while still enabling all of you to become healthier through physical training. All of the Coaches and I took personal responsibility for your health. It's worked so far.
I was very eager to see what CrossFit would provide us for industry best practices. On December 30 I received an email from CrossFit with the following list of industry best practices. You can read the full document here. The CrossFit industry best practices are:
Anyone who has attended class knows that we implemented nearly all of these industry best practices back in May when we reopened and we installed CO2 monitors on November 25, 2020.
We will continue to operate utilizing these industry best practices until the COVID-19 curve has flattened and the threat to public health has significantly decreased.
No matter what, I stand firm on my promise to make you healthier. I will not compromise your health or that of our Coaching team just so that we can make more money by packing more people into class. Yes, we have been severely impacted financially by the pandemic, and yes, we will survive.
Record your WOD on Beyond the Whiteboard.
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