LIFT

NEW ADDITIONS

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We’re always working to make TCS the very best place to train. A big part of that is the energy of the space. You may not know what it is when you first walk in to TCS, but I suspect that what you’re picking up on is a strong vibe of people that know how to work hard AND have fun. I also suspect that you dig it.

Look, I know these little lightbulbs don’t help you lift more weight, build more muscle or improve your work capacity. However, these do play a small role in the bigger picture - and all those little things matter. Why? Because these small touches show your community that you really do give a shit about the experience they have, and that is everything.

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LIFT Camp for Girls

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GIRLS-ONLY Summer Camp!

This is BIG, y’all!


Just imagine this:

What if you had started making health, fitness and strength a priority at age 12 instead of age 35? Can you imagine how surrounding yourself with others that value these same things as well as communication, teamwork, confidence and support could have had a massive impact on your life?

I’m sure it’s safe to say that no matter how good you had it, this type of early introduction to an environment like the one described would have only made it better, right?

This is exactly why we would like to invite you to help us spread the word about our upcoming Girls-Only LIFT Summer Camp.

Coach Kevyn will be running a 90 minute fitness camp for girls July 22nd-25th at Travis County Strength. This is for any girls age 10-16 who want to learn the basics of proper technique, build quality movement patterns, improve overall strength and fitness and have a blast doing it with a group of cool chicks.

It is also very likely that participants find a massive boost in confidence and self-esteem through strength training work, making new friends and working together as a team throughout the camp.

All fitness levels and backgrounds are welcome.

WHEN: July 22nd-25th, 1030am to Noon each day.
*Girls need to bring a water bottle and a snack!*

COST: $100

REGISTER HERE

MOVEMENT IS MOTIVATION

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We all lose our motivation from time to time. To deny that means you are lying to yourself. We lose motivation for any number of reasons, including loss of interest, stagnation, injury, life stressors, poor lifestyle habits, the absence of achievable goals, etc.

Acknowledging the fact that your motivation is lacking is important. In order to find your groove again, first you need to get honest with yourself about what’s holding you back. What are your hurdles? What are the benefits you are withholding from yourself by stopping at the excuses?

For myself, I know for sure that if I didn’t workout on a regular basis that I would be a grumpy sack of shit 100 percent of the time and make everyone around me miserable. I would also be upset with myself for not taking the necessary steps to take care of my mental and physical well-being and my lack of follow-through would then compound on my already irritable self. There I’d go, down a negative spiral impacting other important areas of my life.

Now, I don’t know about you, but that possible outcome is enough to at least get me in my truck to start driving to the gym. And, as many of you can probably attest, getting your physical body to the physical gym is often a major obstacle.

I had this exact discussion with one of our members the other day. I told her that if she can just get here (TCS), it all gets better. She agreed.

If you are still stuck behind a wavering motivation, another valuable tool you could implement is a “pros & cons” list. Simply list all the positive things about a specific decision, as well as the negative. Most likely, your “pros” list will overflow with the many benefits that stem from working out. Your “cons” side of “I just don’t want to” won’t work, my friend.

Look, if you can find  a compelling reason (by being real with yourself) to get your ass in the driver’s seat of your car and drive to the gym, 80 percent of the work is done! Listen to some kickass music on the way and try to enjoy the commute. The next step is simply to walk onto the black mats. From there, gyms like TCS take the wheel and tell you what to do next. If you notice that you’re still in a shit mood, GET MOVING!

I don’t care what you do. Just start moving. Don’t waste time filling up your water bottle or doing some super complicated band stretches - JUST MOVE!

Why is this so important? With movement comes motivation.

Think about it. When you leave the gym, are you in a better state of mind than when you came in? I can almost guarantee that you said yes.

When you  start to work your body you increase blood flow, heart rate and respiratory rate. Your body releases endorphins and produces more dopamine and serotonin, which are some pretty potent hormones that stimulate positive actions and states in the body.

There is a lot of science behind this, but the science doesn’t really matter in this case. Results matter.

So when I say movement is motivation, you can see that by simply moving as soon as you step foot in the gym, you start a chain reaction of positivity that will ultimately result in a great workout.

Get moving.

WARM-UPS SUCK, SO DON’T DO THEM

I will be the first one to tell you that warming up is for the birds. Ask anyone that goes to the gym on a regular basis if they take warming up seriously, and I guarantee that 99/100 will say that they don’t. In fact, I can probably describe the typical “warm-up” to you right now with surprising accuracy:

  1. Walk in

  2. Set your shit down

  3. Scan the gym for who’s where and what’s open

  4. Swing your arms in a “wannabe-Michael-Phelps” manner

  5. Pull a foot back to your butt and hold for a fast 3 count, then perform the same movement on the opposite side

  6. Swing your arms again, but this time in circles

  7. Walk to the nearest squat rack or bench and GET TO WORK!

How close was I? Hahaha. That’s what I thought. Some of you are probably reading this and saying, “but I foam roll, too.” Great. Is it a conscious effort to prep your muscles for the work ahead? Or are you using that roller as a back support while you check the Insta for any new likes?

Look, I get it. I don’t like warming up either, but it’s a necessary component to a successful workout and  to staying healthy over time. I know we all know this deep down, but it’s one thing to know something, and another to put it into practice.

So here’s what I’ve found to be helpful when I want to just jump straight into a workout and skip the warm-up.  First, I write up a light workout. The key word there is workout. This is really a trick I play on myself. I still include some of the things that I would do to warm-up along with several movements and exercises that I enjoy. In other words, I build my warm-up into my workout.

For example:
Set the clock for 6-10 minutes. In that time, simply move consistently from task to task without taking a break.

  • 20 High Knees

  • 20 Butt Kicks

  • 10 Air Squats

  • 5 Push-ups

  • 10 Ring Rows

  • 20 Jumping Jacks

  • 20 (sec) Elbow Plank

You see, these are all straightforward movements that will do an excellent job warming up your body’s muscle tissue, joints and gradually ramping up the Central Nervous System (CNS) in preparation for something harder. Not to mention the fact that, if you frame it as a workout in your mind, you are much more likely to actually do it and get the ball rolling for a better workout.

Obviously, the exercises, rep scheme, and duration are all variables that you can play with. In fact, sometimes I just push/pull a sled for 5 minutes straight. Doesn’t get more basic than that.

The point is that it doesn’t really matter what you do as long as you do something that accomplishes 3 things:

  1. Your joints, and body as a whole, should move and feel more primed for movement than when you started.

  2. You should have a light sweat going with an elevated heart/breathing rate.

  3. Your lack of motivation to be at the gym should reduce after a decent warmup. With movement often comes motivation. If you’re dragging ass, the best thing you can do is start the clock and just move. By the end, you’ll be glad you did and you’ll have new energy to tackle the rest of your session.  

After you clear the first warm-up hurdle, you can get more specific with the direction of your workout. You can prep for specific movements and gradually load your body so that everything is primed for the real, sexy work. But, as you now know, your workout starts with the warm-up.

NEW YEAR STARTS A NEW LIFT LIFESTYLE

by Jen Shaw

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I love a new year, a new start, a trash dump of the year before, and a beginning that I can recreate for myself and others. One of my biggest fears in life is being stagnant. Being someone that harbors huge goals yet does not take the steps to change in order to meet those goals. Someone that has big dreams and never lives them out. That’s my nightmare. A new year provides internal forgiveness so if you didn’t do what you needed to do in the prior year, you have a fresh start. I encourage anyone reading this to take note of the goals that didn’t happen, trips that never occurred, habits promised but never forged, books never read, relationships never fostered, and forgiveness never granted. Do it. A new year brings new meaning into the picture.

Today is day 14 out of 90 in the 2019 Lift Lifestyle health and wellness program. I start this program in the new year for all the reasons above and more. This lifestyle program takes sleep, nutrition, and confidence to a whole new level. Just two weeks in and people are setting PRs in the gym, sleeping better, and most importantly, they are thinking about what they are eating. They are looking at the plate of food in front of them and deciding what energy that plate will give them.

This program is about looking at food as a way to fuel our lives. Food is energy and its time to start thinking about what the hell that actually means. We need food to survive. It’s that simple. We need calories to make it through the day and glucose to work our brain. What complicates this formula is a lack of awareness, a complacency, and the myth of being too busy.

Lack of Awareness

People can tell me ten facts about their fancy smartphones but cannot tell me the difference between a protein and a fat. Seriously, it’s actually that bad. To most of the people reading this, you have food accessible wherever and whenever you want or need. You don’t have to forage or eat some random berries that you found after hiking for miles in a forest. You can go to Whole Foods, H.E.B, Central Market, etc., and have an array of fresh whatever-you-choose. Yet that doesn’t happen. You don’t know why you aren't sleeping but damn you sure need some bread and cheese. This signals a complete lack of awareness of the energy and nutrients you consume.

Complacency

There is literally nothing worse than using a quote … but I’m going to do it.

 

“If you want something you've never had, you must be willing to do something you've never done.”

Thomas Jefferson

Change is that simple. Doing the same thing day-in and day-out for years and expecting something to change is insane. Not exercising daily, eating a ton of crap, and not sleeping will inevitably take its toll. You have to wake the fuck up and do something. Something must change and you have to intentionally decide to do it yourself.

The Glorification of Busy

My eyes cannot roll further back into my head when someone asks me how to reach a goal. I give a straightforward answer, and there typically reply is, “I am too busy for that.” Being busy isn’t a thing. I acknowledge that it’s a big step to come to me and ask how to reach a personal goal. There were thoughts that set the conversation in action. Maybe even months of wondering if a goal was even possible. Then taking the initiative to have a vulnerable conversation with someone you trust just to brush the answer off by being too busy? NO. I just can't let that happen. There is time, let’s figure it out!

Step 1: Tell someone what you want. Share with a friend or loved one. Say it aloud. Make it real AF.

Step 2: Make a list of your day, minute by minute. Is each minute serving you? Are you actually physically doing something each minute? (No, the answer is no.) Are you even doing anything between 3:45pm - 4:15pm? What can you do in that time to help you reach your goals? Be real, you can make time in your day. Rearrange things and shift priorities to where they should be.

Step 3: Realize everyone is busy and you are not special. While it does take longer for some folks with work, travel, kids, school, and everything it’s NOT impossible for anyone. It just might be on a different timetable or take a few more steps than you are comfortable with.

Goals in this program are all over the map. Most deal with losing weight, gaining muscle, losing fat, sleeping better, fitting into old clothes, or just to feel better. Sleep and food are the answer. How you get there is up to you. Follow the steps: seek help, organize, and recognize your own personal timetable.

If you are in the same spot, pitted against what seem to be insurmountable goals, I encourage you to join this program. Start now, renew your goals, and stop making excuses.

NOW YOU HAVE A SANDBAG. HERE'S WHAT TO DO WITH IT!

Out of the endless sandbag exercise possibilities, there are three exercises that are crucial for developing your grip strength, mid-line stability as well as providing you with a massive ROI. The sandbag clean, Zercher squat and get-up are those BIG 3.

Once you've read through each of the brief descriptions of these sandbag exercises, check out the video at the bottom to really drive each movement home. We recommend you start putting in to your programming as soon as possible. And, as always, have fun with these exercises! Feel free show us how you performed your sandbag exercises or drop us a line with any questions you may have.


THE BIG 3


1. SB Clean
This exercise teaches the lifter to generate power. It starts just like a Deadlift. Back flat, midline tight, and arms locked out. By quickly extending your hips and driving your feet through the ground, pop the sandbag up and drop into a receiving position to catch the bag.

2. Zercher Squat
This exercise is great for midline control, building leg strength and requires that you maintain proper posture while squatting, which will keep you safe and efficient. Support the sandbag with your arms forming a "basket" in front of you with palms facing up. The sandbag should be placed in the crooks of your elbows as you engage your lats in order to keep the bag close to your body as you perform your reps.

3. Get Up
This exercise can be performed any number of ways, but we encourage that as you start out, that you take it slow, hit each progression with intention and find good positions throughout the entire range of motion. When done in this fashion, the sandbag get-up recruits nearly all major muscle groups with the completion of just one rep. To say that there's a big return on investment with this movement would be an understatement.


HOW TO BUILD A SANDBAG

If you are someone that trains out of your garage, you probably have a limited area for a ton of more traditional equipment. Not to mention, the cost of buying all of that stuff is enough to deter even the most hardcore worker-outers. But don't stress. The answer is very simple and very inexpensive: build a sandbag.

Sandbags have become more mainstream recently due to the growing popularity of strongman, but there are many of you out there that are still missing the boat. Implementing sandbags into your training program has a multitude of advantages, but two big ones are:

1. They are inexpensive and easy to make. Major ROI.

2. They more accurately represent the types of object manipulation we face day-to-day. Let's just simplify this by saying that sandbags provide a more real-life experience than a barbell. Evenly distributed weight on a convenient barbell doesn't really happen in nature....just a thought.

Now, contrary to the name, you don't want to literally fill a bag full of sand and go crush a workout. Trust me, that's a bad idea. You'll find that to be a major pain in the ass to use and clean up after. Just picture coming out of the ocean and rolling around on the beach - that pretty accurately depicts the outcome. 

Instead, watch the video below. Chapa and I walk you through the process of building a solid general purpose sandbag. The video is a long one at 6 minutes, but I think that if you are serious about your training and creating a well-rounded program, it will totally be worth it to you to watch. Then, after you build your bag, we will be sharing another blog covering the 3 sandbag exercises you NEED to be doing to get strong. These exercises provide major bang for your buck - especially when performed with the sandbag, so you'll want to stay tuned for that one. 

Until then, get that bag built!


3 COMMON FAULTS TO AVOID WHEN DOING RDLs

The Romanian Deadlift, commonly known as the RDL, is one exercise you definitely need to incorporate into your training if you're looking to increase posterior chain strength. But like all movements, doing it properly will provide the most bang for your buck and keep you healthy for the long-game.

The  most common faults that occur while performing RDLs are:

  1. Rounding the low back
    This usually occurs because the athlete does not have control of their mid-line position or the athlete is attempting to go lower than there hamstring mobility will allow.
  2. Bar drifts away from body
    This fault can be seen when the athlete is not properly engaging their lats to pull the bar back against the legs in an active position.
  3. Too much knee flexion
    Again, this often occurs when the athlete attempts to go further than their mobility allows. But it can also be related to a poor understanding of pushing the hips back to stretch the hamstrings. 

An overarching concept that you'll find to be helpful is to only go as far down as your body will allow while maintaining proper positioning and activity. Everyone's range of motion and body mechanics are different, so don't get caught up forcing ranges of motion that aren't there yet. This will only lead to injury. Give it time and some solid effort to move as perfectly as possible and the benefits will soon follow.  not there to keep from possible injury.

Be sure to check out the video below. Joey Chapa, TCS's newest intern, breaks down the RDL and the concepts we've talked about above with some of the very best demonstrations ever performed by some dude with a great beard. HA!
 


 

 

 

 

 

 

WOMEN'S WEIGHTLIFTING CREW

Starting in February (2/3/17) TCS will host the Women's Weightlifting Crew on the first Friday of every month. This is open to any female in the area who loves to pick shit up and put it down. Strongman, powerlifting, olympic lifting, "gymnastical" shit....everything is up for discussion. Myself and Coach Mary D from the Strictly Strength side of the gym will be leading these workouts. 

If you are familiar with TCS, Travis hosts "Lumberjacked" for the dudes once a month. This is the same - but better for obvious reasons.

WWC is open to any fitness level. You could be starting out day 1 - or be competing in the Olympics. We don't care, and neither should you. This is about getting together with other strong women and doing what we love: Lifting heavy shit in any way possible. 

Sign ups are HERE. Look on the class calendar each month for the announced Friday night for the WWC. 

INTENTION & THE SWING

The Russian Kettlebell Swing is a seemingly simple movement - much like an air squat or pushup. But, these movements are key to the foundation of any person's ability to perform quality work in the gym and out.

The trouble begins when people think that because it's a basic movement that they can afford to simply go through the motions rather than making each and every rep as effective as possible. I know I'm guilty of this at times, but it's important that, as coaches, we convey a message of intention to our athletes. On the other side of that coin, the responsibility to carry that task out on a consistent basis - each and every rep - lies in the hands of the athlete.

So this video is for everyone. Coaches and athletes, take a few moments to watch the video and then apply these concepts and movement patterns into your reps. You'll find that intention tends to change everything


WEEKEND NUTRITION SURVIVAL GUIDE

By: Jen Shaw

The weekend...A.K.A. killer of all diets, is more often than not where people break. What is it about "the weekend" that makes people jump off shit pier and ruin everything? Even if you are absolutely perfect Monday through Friday you will completely blow your goals if you food orgy pizza and beer for two days, or even one full day. 

So, in an effort to help you battle the weekend slip-ups, I want to share the rules that I abide by. They might seem dumb or maybe even minuscule....but you they're the keys to coming out of the weekend on top and in control.

RULES OF THE WEEKEND

1. There are no "cheat days" so stop. 

First, stop using the word "cheat." It's super negative and means you are doing something wrong which you are not, you are living. However, going on a sugar bender all day will absolutely ruin you. Yes, you can recover from it and move on for sure. However if you are involved in anything like "GET RIPPED" that only lasts six weeks you are really stunting your progress. 

2. NEVER ever treat yourself on Sunday night.

Sunday night is usually the night before you are back at the gym and lifting heavy. Treating yourself on Sunday night will sabotage your workout and possibly how you feel when you wake up Monday morning. Only good things Sunday night. 

3. If you MUST have a bad meal, do it at lunch - not dinner. 

It's much harder to recover from a treat if you have it at dinner. Eating bad and then going to sleep leaves you feeling like crap in the morning. So after your treat at lunch drink water, nap, eat a good dinner and have all the good things before you sleep. 

4. NEVER EVER drink after you eat your last meal of the day. 

I cannot stress this enough. Have you ever woken up anywhere between 2-4am sweating and your heart racing and beating out of your chest? That's drinking, and sugar. I suggest you have your cocktails before dinner, then eat, then water. Wine after meals, the worst. All of that sugar just sitting there waiting to crush your sleep at 2am. 

Try it and let me know how it works! 

GET RIPPED 2017

It's that time again! Get Ripped is kicking off on New Year's Day at noon. At the kickoff all terms will be discussed, and all the questions will be answered. 

This year we will take six weeks to dial in and focus on sleeping, eating, and working out. These all seem so simple, but are extremely difficult to tackle alone. We all know how hard it is to break bad habits and replace with good ones.  You will have access to a group food log, weekend conditioning, and support from me and an amazing group of women who are in it with you. 

GR provides accountability, support, and education to reach goals in and outside of the gym. This program is open to anyone here in Austin, or not! You can easily do this program online.


IMPORTANT DATES:

Registration closes December 31st, midnight.
Kick off- January 1 at NOON. 
First official day- January 2nd
Last official day- February 12th

SIGN UP


NEED A KICKSTART? START WITH THE BASICS.

Summer is over, kids are back in school, you are at work. But I'm guessing that you probably had some summer cocktails during your vacation(s), which means you probably took some time off from the gym. Is anyone out there feeling a little more puffy and out of shape after this fun summer? You are not alone. Time to get back to basics and clean it up!

Starting on September 18th I (Jen) will lead a three week nutrition program to get everyone back to the basics of eating clean. This program is designed for the nutrition novice, the guru and everyone between. You can be a current TCS client, or just a member of the Austin community ready to make a change with your eating habits. Everyone needs a kickstart sometimes, right? 

this program INCLUDES :

  • TCS SPEED class on Sept.  24th and Oct.8th @ 730am
  • TCS Conditioning Class on Oct. 1 @ 9am
  • Detailed food list to make it easy
  • Measurements
  • Monitored food log
  • One on one time if needed
  • Accountability! 

Benefits:

  • Better mood
  • Better sleep
  • Clothes fit better
  • More energy
  • Clearer skin
  • Actually being hydrated
  • With all of these things your workouts become better as well. You are able to put more effort into it, use more weight, move your ass faster.

Important Dates:

  • Kick off meeting Sunday September 18th at 11am. 
  • Official Start - Monday morning the 19th.
  • Official Finale - Monday October 10th (after final measurements).

SIGN UP HERE

SIT-DOWN: RACHEL LASSETER

Oh Rachel...where do I start. She loves wine, animals, steak, food as a whole, dirty memes, other people's babies, and power cleans. Hates sandbags :) 

Rachel is married to one of Travis's long time clients, Ryan. They were married not long after we opened TCS. After the honeymoon Ryan said "hey my wife might want to start working out so I am sending her up here to you." These are my favorite- I never know if the dude is telling his wife to come, kindly suggesting to start working out, or who knows. But once I met Rachel- I knew for sure Ryan was not telling this chick anything! HA! LIFT was definitely her decision.

Rachel was working out and seeing zero results. Dealing with a long time injury and frustrated she decided it was time to make a move. 

We started out with a month of personal training sessions to get her going and used to the way things work. She is naturally mobile and when I said "squat" she just went ass to grass...and that's when every coach is like YESSSS. She picked up things pretty easily...minus the name of equipment/movements which was pretty entertaining.  Every move we did was new to her. A lot of women would have been pretty intimidated and not come back, but Rachel just kept coming back for more and results came quickly. 

Rachel started off squatting the barbell. That 35lb bar kicked her little ass all over the gym. Today her max is 125 and really that looked a bit easy. She has gotten incredibly strong, and just keeps improving on everything. 

There has only been a couple of workouts where I thought she might punch me. Usually that somehow involves a sandbag. But she has a great internal voice that tells her to keep going and she always finishes. That is a quality that sets her apart from others. 

I love seeing her name on the roster because I know she will be walking up with big sunglasses and a smile soon...and everyone else is happy too because she is a team player in class, and such a great happy person!


SIT-DOWN: ALLISON

Allison has been with me for years. Hundreds of workouts, happy hours, events, job changes, everything.  Like many of the LIFT girls we see each other more times a week than friends or sometimes family. I notice hair changes, body changes, personality changes, stress, sadness and happiness. Allison and I have seen all of these with each other over the years. 

Recently she came to me after some major life changes wanting to start a new nutrition plan. I always suggest Renaissance Periodization first. If you are willing to count, measure and surrender to the process, RP is for you. After a short chat she was on board and ready to go!

Months later many people in the gym have noticed the changes. She is squatting more, pressing more, and overall a better athlete. Yes, a lot of this is contributed to making the nutrition change. The rest is your attitude, ambition, drive, and determination in the gym. It's all about the implementation. She took all the information and decided it was time to make a change. 

In the past Allison was okay being the smallest and lifting the lightest weights. That's how it went. Then she wanted more, and as a coach I was so excited to see her take this step. She shows up four to five times a week ready to rock. No complaining, just doing. 

Other people in the gym have noticed how strong she has gotten....because she is catching up with them! I could not be more proud of this chick. She decided she wanted to make progress. Goals, plan, workout, nutrition....SUCCESS. How can that be better planned out?


A Sit-Down with Jen Jones

You've probably noticed that there isn't a lot of flare or fancy shit going on around here. We like to keep shit simple and get down to the brass tacks. So in keeping with that, we are starting a new interview series that we're calling Sit-Downs.

In each Sit-Down we ask our athletes, who, by the way, don't know that we are scouting them for this project, why they train here at TCS and what it has provided to them. 

So, without further delay, here's our Sit-Down with TCS athlete and all around badass, Jen Jones.


WHY TCS DOESN'T SEE A MEMBERSHIP SPIKE

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I've been asked several times since the new year whether we (TCS) have seen a big spike in new members. Each time I explain that we don't see any extraordinary membership growth. I go on to explain that TCS is different in a couple ways:

1. We want our athletes to show up. Gyms that do in fact see spikes around this time of year don't give a shit about you or whether you actually show up. In fact, they've done the research to find that magic number that their "members" will pay and not feel bad about wasting each month when the membership is not used. They bank on you not coming in! Seems backwards, right?

Not here.

2. Our memberships are set at a higher price point and act as a filter for this kind of activity. Only people that see the value of the training they receive at TCS, as well as the sweat equity they put in to their time here are willing to invest in their monthly dues. To put this simply, you get what you pay for AND some!

We don't do half-assed, wishy-washy here. Our athletes see the value and understand there is a real-world benefit to their time at TCS. If prospective athletes are more concerned with paying the lowest price they can find, that's just fine with us. Rest assured, will never dilute our community just to get bodies in the door.

FRIDAY NIGHT SWOD -- Coed

We've had a lot of people ask for a coed team FNSwod, so here it is! We are really excited about this one. It's going to present some unique challenges for us as we program the workouts y'all will take on. One thing we can guarantee is that they, like all the previous FNSwods, will be fast'n'nasty!

Before I give y'all the registration link, understand that only ONE member from your team will need to register. After that's done, your job is to prepare as best as possible for whatever we throw at you. Stay tuned for more information about the event as it becomes available.

REGISTER HERE

That That Must Not Be Named

Workout Credit goes to Pat Sherwood of CF Linchpin.

Workout Credit goes to Pat Sherwood of CF Linchpin.

The past couple of weeks have been a practice of doing shit that I don't enjoy, and doing so consistently. Things like 40min Airdyne sessions and the sexy beast you see above have not only proven to be physically challenging, but more importantly, they have forced me to get out of my own head and just put in the work.

It would be pretty damn hilarious if I could somehow include y'all in on the mental conversations I have before and during these types of sessions. It's pure gold. Regardless of what goes through my head, the key is that the work gets done and it gets done to the highest quality I can muster. 

At times, I have to be my own coach and remind myself that the work can't always be fun and enjoyable. Yes, in the long run your program needs to something you enjoy(in a sick,twisted way) - otherwise you will not stick with it. But on the flipside, if you're not hitting that stuff that makes you turn in to a whiny 5 year old (at least mentally) you're really not creating a solid level of strength & conditioning that is well-rounded. 

Whether it be burpees, running, lifting heavy, sandbag getups, or enjoying a pleasant cruise on the airdyne - put in the work and you'll find that it no longer sits outside of your wheelhouse.

ADAPT and OVERCOME!