Should I lift weights outside of weights class? YES. Yes, you should...

“Lifting weights too much causes injury”

“If you train outside of the high school weight room you will get hurt.”

“If you train anywhere outside of the high school weight room, you can play your sport somewhere else too…”

These are all real things high school coaches have said to athletes in our area. It’s sad and unfortunate that an athlete who wants to be better…who wants to put in the work to get ahead of their peers and their competition, is discouraged from doing so. It’s even worse that the athletes are led to believe they will actually get hurt from training.

A recent meta-analysis from the British Journal of Sports Medicine shows the exact opposite to be true!

Strength training, in a supervised setting, leads to a dose-dependant response in injury prevention for athletes.

🚨IMPORTANT MESSAGE FOR PARENTS OF ATHLETES🚨

The work our athletes do at Teamwork Bloomington IS NOT the same as the weight room at school. A school weights class is an awesome opportunity for kids, but it's also a recipe for disaster (and discouragement) when you throw 60+ inexperienced kids into a weightoom with 1-2 coaches. We teach athletes how to move, prescribe age and skill appropropriate exercise, and develop the athletes over time. We do not throw them into a chaotic group, load up a bar on their back, then hope for the best.

One of the most selfish, ridiculous things a coach can do to a young athlete is to discourage additional strength training (with qualified coaches) outside of the high school weight room. We are HELPING kids become better adults. We are helping many kids earn college scholarships. We are not causing injuries.

Bottom line: Strength training DOES NOT cause overuse injuries. Strength training DOES NOT “get kids hurt”.

Check this out...

Excerpts from the meta-analysis I mentioned above:

  • “We hypothesise that the indirect acute injury prevention effect works through mechanisms of strength training-related carry-over effect with improved coordination, enhanced technique in training/match situations, strengthening of adjacent tissues reducing critical joint loads and better psychological perception of high-risk situations.”

  • “These studies support the notion that overuse injuries occur when tissues are chronically overloaded, and we suggest that preventive mechanisms, besides simply evading pain triggers or reducing the amount of training/competition in burdened periods, could include preconditioning, tissue-relieving variation in exercises and loads, and carry-over of improved coordination/technique from a strength training prevention programme, potentially beneficially altering load distributions in the tissues and joints.”

  • “Based on the included studies, we recommend a familiarisation/technique phase prior to gradual volume and intensity progressing phases. This approach will address key parameters and mechanisms for acute and overuse injuries for both the strength training intervention and the often concurrent participation in sport or other physical activities.” - In other words, train IN-season.

  • “The evidence clearly points towards strengthening failure thresholds of relevant tissues, sufficient technique and psychological preparedness to prevent acute injuries and gradual tissue conditioning, sufficient technique and training variation to prevent overuse injuries. Preliminary phases may seem irrelevant to eager athletes/clubs, ‼️ however we consider the initial phases of injury prevention to be a critical investment, especially as injuries inevitably constitute delays and setbacks in relation to the very same goals as the original sport participation‼️Initiation in off-season or less demanding periods would be advantageous, especially in relation to overuse injuries. Additionally, interventions have been shown to prevent injuries and also to improve sport performance, which is an important aspect for coaches and athletes.” - "A critical investment"...this says a lot.

  • "Thorough consideration should be given to sufficient programme volumes and intensities. The dose–response relationship found in our analyses supports the hypothesis that strength improvement and injury prevention are closely related. Neither qualitative nor quantitative analyses showed that children and adolescents warrant significantly different approaches; however, we recommend avoidance of explosive loads together with at least equal emphasis on qualified instruction, competent supervision, appropriate volume and intensity progression as in adults. Supervision, short-term periodisation, long-term variation, %RM-individualised loads and appropriate rest periods can profitably be incorporated." -

One thing that strands out: supervision...is the high school weight room TRULY supervised? Is your athlete, one of the 60 or more in the class, actually being watched/coached/corrected/encouraged? I don’t know the answer to that question, but I do know that is 100% the case at Teamwork. Ideally, we teach the athletes how to move and train so that they CAN train safely and pain-free at school.

Here’s my opinion on this whole thing.

What does and HAS led to injury or prevented an injury from healing?

  • 🤕 Allowing athletes, teenage males, in particular, to compete in "max outs" and attempting reps they sinpky aren't ready for, with sloppy technique. This often happens without supervision. I see it on the athletes Snapchat stories at least 1-2x per week.

  • 🤕 Asking/Expecting an athlete to perform exercises that HURT. There is always an alternative. Good coaches realize that athletes are very driven and most seek to please their coaches. They will, often stubbornly, perform what's "on the whiteboard" that day even if it's irritating existing injuries or reinforcing bad movement patterns.

  • 🤕 Asking/expecting an athlete to perform exercises he/she is not ready for. (Example: Take an athlete who cannot squat down without feet turning out, knees caving in, or heels lifting off the ground...stick a barbell on their back. Ask them to perform the same movement they could not execute well WITHOUT the load on their spine...what is the expected outcome?)

(Sidenote: even worse than discouraging, some local coaches have threaten a child’s position on the team... for trying to get better. Yes, this has happened multiple times.)

If you would like to learn more about what we do at Teamwork Bloomington, let us know! I would love to meet in person or set up a call to see if we can help you or your child achieve their athletic goals happily and healthily.

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The Summer Hoops Circuit Survival Guidy Guide, and Much MORE! AAU Basketball Travel Tips, Recovery Tools, and How to Eat on the Road

As you read this piece, realize I live in Southern Indiana. Bobby Knight is still viewed as the greatest to ever roam the sidelines. The NBA is a joke because "they don't play defense"...

Let's just say AAU Basketball isn't a fan favorite. "AAU is ruining the game" is something I hear too often.

Personally, I absolutely love Travel Basketball. It gives players a chance to play with a new set of teammates, often from different backgrounds and different cities. Players get to travel with their parents and spend quality time in exciting cities and make memories that will last a lifetime. 

From an exposure perspective, college coaches are almost exclusively attending travel tournaments nowadays. Why wouldn't they? They could come to a tournament near a major airport and see all of the prospects on their recruiting radar instead of 1-2 at a high school game.

With that being said, the name of the game is TRAVEL basketball.  Basketball is a game of prediction/reaction, explosiveness, and precise timing and motor control. 

Throw a young player on the court who is jet lagged, sleep-deprived, stressed-out, full of drive-thru junk food, and stiff from sitting in a plane/car for a day or two and it's hard to expect a memorable performance. Especially when you add the stress of college coaches and Overtime or In The Gym Hoops recording their every play!

Listen to my podcast below for tips to make the most of travel tournament opportunities this summer and beyond.

In the show notes I've listed a ton of additional resources and product links!

Please comment if there's anything else I can help with.

Hoop Strong this Summer!

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Episode 3 - Dean McAsey on Navigating the Recruiting Process

This episode is a MUST-LISTEN for any young athlete with dreams of competing in college! Dean is the owner of Athletic Recruitment Consultants and he's been helping high school athletes gain the exposure necessary to earn money for college and reach their dreams for 20+ years. 

Dean is my go-to guy when it comes to college recruiting. He packs so much knowledge and expertise into this interview that I cannot wait to share with parents, players and coaches!

Check out Dean's site HERE. http://athleticrecruitmentconsultants.com

Please share this with any young athlete or parent you know!

 

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Episode 2 - Mike Robertson on Basketball Development Through the Weight Room

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Episode 2 - Mike Robertson on Basketball Development Through the Weight Room

Mike Robertson, one of the top Physical Preparation Coaches in the WORLD, drops knowledge on what it takes to be successful as a basketball player in today's world. Mike and I talk sleep and recovery, nutrition, strategies for successful players, how the pros train, and much more!

Connect with Mike:

Robertson Training Systems - Mike's Blog (I HIGHLY recommend everyone check out Mike's FREE content!)

Follow Mike on Twitter

Follow Mike on Instagram

IFASTuniversity.com

In the Podcast:

Mike’s Basketball Story - 3:01

The Importance of Mentors - 7:00

Roy Hibbert and Training Pros - 9:15

The Importance of the Weight Room - 19:44

“Resets” Explained - 23:30

Ab Training for Basketball - 30:00 - Links to Mike’s Hook-Lying Reaching, Wall 90/90, The Bear, Wall Press Abs

The Value of Blowing Up a Balloon

Why Heavy Barbell Work Isn’t Ideal for Basketball - 31:30

2 Kettlebell Front Squat, Safety Bar Front Squat - 32:51 

Advice for In-Season Training - 34:00

Rapid Fire Questions:

What qualities and habits do you see in world-class athletes vs low-performers? - 38:04

What Supplements are You Taking and What Would you Recommend For Athletes? - 41:40

Links to Supplements we Recommend and carry at Teamwork: Eniva Efacor Fish Oil, Eniva Vitamin D3Eniva Clean Whey Protein, Bulk Supplements Creatine MonohydrateExogenous Ketones - SUPER fuel for athletes .

The WRONG Way to Fuel Your Body - 45:00

Why Today’s Youth is Brittle - 47:35

Fueling Performance at the “Discount Den” and Gummy Worms in the NBA - 48:05

Advice for the Parent, Coach, and the Athlete - 50:47

The Texas Coach Smart Ripping a Player
on the Sideline and Relationships in Coaching - 52:00

 

Click the icons below to subscribe and listen on iTunes and connect via social media! 

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keeping the motivations up!

The beginning of any program is the easiest.  It is exciting, new, interesting, but when it comes to resilience there are different motivations we must explore, especially if you plan on being an elite athlete.

 

These two motivations are 1.) the ability to independently plan your own vision with an accompanying goal process and 2.) your manifestation of resilience.

 

The first motivation is not developed enough for women athletes outside of just being “strong” or “good.”  I really think a lot is lost for women because of this.  For my athletes, I want you to spend time on what your vision is for yourself as an athlete.

 

Do you want to be a State Champion?

 

Do you want to be a complete the hardest adventure race?

 

Do you want to play on a Division 1 team?

 

Do you want to be a professional athlete?

 

Do you want to use your leadership opportunities on your team to drive you into your dream job?

 

Once you establish the dream, something that gives you fire and passion, we then move into a plan.  This goes from yearly guidelines, to monthly guidelines, to weekly goals, to daily goals, to daily practice goals, to movement, skill, minute goals.

 

The art of motivation isn’t a static event though.  One must return to motivation daily by becoming excellent at setting realistic expectations that meet your talents.  

 

Here is an example of vision plan process.

 

Vision:  Have the best sports performance facility in the Midwest.

 

Annual Guideline:  Create a Standard of Performance that Aligns with the Most Notable Gyms in the Country.  Develop Athletes into the best Athlete on the Team.  Attract young athletes hoping to achieve greatness.  Choose excellent mentors for my coaches and myself who are setting the sports science standard.

 

Monthly Guidelines:  Meet with a high level mentor.  Attend Athletes athletic events.  Test Athletes.  Educate and inspire through thought provoking writing and interactions with parents.  Motivate and inspire our coaches.  Read 2 continuing educations books and discuss in staff meeting.  Have one session dedicated to recovery and food.

 

Weekly Goals:  Attend 3 sporting events noting change of direction ability, trunk stability, explosiveness, mentality, hydration, post nutrition.  Adjust programming for energy level and needs of athletes--do not just deliver workouts.  Read 200 pages of a book.  Write parent newsletter.  Speak to parents of athletes and the athletes outside of the gym every week.  

 

Daily Goals:  Coach each set for each athlete.  Deliver meaningful and fun coaching through social media.  Meet as a team to set the standard of the session.  Create winning situations for movement.

 

Complete this exercise for yourself and update daily and weekly.  

 

Your resilience will come from whether your vision fits your true desire.  The work comes from identifying the easy accomplishments.  The simplifications of your day to day goals.   

 

You must WIN THE DAY.  But that means you must accomplish something towards each level of goal.

 

We can definitely sit down and do this together if you would like!

 

Goal setting is my bag =)

 

Erin

 

Top 4 Rod and Erin Desserts

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Top 4 Rod and Erin Desserts

So you want to be the fittest in the room and bring the most delicious desserts?

BE THE DREAM ;)

Below are some recipes that are delicious.  Enjoy!

Fat Bombs--melt in your mouth and your hand and are flipping delicious.

 

Cheese cake--our own recipe!

**First Step: Set out the egg and cream cheese! It needs to be room temperature.

Filling:

2 Servings of Full-Fat, Organic Greek Yogurt OR Equivalent in Heavy Cream (For yogurt go with unflavored Greek. Vanilla, strawberry, etc. are PACKED with sugar.)

2 Packages Organic Full-Fat Cream Cheese (cut out about an inch or 1/10 of the package for the crust)

1/2 Pint Blueberries

1.5 Serving of Vanilla or Birthday Cake Whey Protein (I used Optimum Nutrition Birthday Cake Whey from GNC. Not a bad price)

1 Large Egg 

Erythritol, Stevia, Truvia, or Swerve to taste (I used a few VERY small pinches of stevia. I feel like it would have been fine without it though.)

1-2 Dashes of vanilla extract

Pinch of salt

Crust:

  • 6 Tablespoons Coconut Flour
  • 6 Tablespoons Almond Flour
  • 1.5 Scoops Birthday Cake or Vanilla Whey Protein Powder
  • 2 Tbsp butter (melted)
  • ~1/10th Stick of Cream Cheese
  • 1/2 tsp cinnamon 
  • Pinch nutmeg
  • Erythritol, Stevia, Truvia, or Swerve to taste———————————————————————————

Method:

>Preheat oven to 350 F

>Bring cream cheese and egg to room temperature

>Combine all of the ingredients for the crust in a small bowl

>Coat the bottom of a pan with coconut oil or butter, pour in crust and spread evenly, covering the bottom

>Combine all ingredients for filling and blend together until smooth using mixer

>Once it's smooth, blend in blueberries

>Lay over crust and bake for 15-18 minutes

>Remove from oven, allow to cool, then serve! It's great warm, but even better cold!———————————————————————————

Macronutrient/serving:

Calories- 136

Fat- 11.8g

Carbohydrates- 3.9g 

Fiber- 2g fiber

Net carbohydrates- 1.9gProtein- 4.3g

 

Banana Muffins

 

http://civilizedcavemancooking.com/recipes/desserts/paleo-banana-bread/

 

Cream Cheese Topping

https://thelazyketo.com/tag/keto-frosting/

In wellness,

Erin and Rod

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Can we have it all??

Can we have it all?

The idea of balance in life is a concern I hear a lot.  How can I exercise and take care of my kids?  How can I get adequate work done, make sure my family is happy, and maintain how I look?

And to be honest, I don’t think we want balance.  I think we want an easy understanding of what is most important before it stresses us out.  Why?

Because balance suggests a lot of things that just aren’t real.

For example…work/life balance would suggest you have equal time to devote to everything important to you.  It suggests you will feel comfortable all of the time in knowing that you are doing a good job in all spots in your life.  It suggests you don’t lose time when you give time to something else. 

Unfortunately, all of this is not really in your control. 

Stakeholders in your life need and want different things at different times.

Time for projects isn’t static.

Nothing is always going right or always going wrong. 

Something will need more attention than something else all of the time.

Balance is dynamic and therefore, not really balance.

What we want is clear understanding of what we need to do to make things feel right.

And this stress, this ambiguity wreaks havoc on our hormonal responses.

To address responses, you have to start with food, sleep, and high intensity movement. 

Are these stress releases?  Not really.  They address your imbalances. 

They allow for the mind to stay clear.  They allow you to not get fully stuck in your racing mind.  They remind you that self care gets you immediate and predictable results.  No ambiguity there.

If you are struggling “to make it all work,” know you can’t.  Everything IS WORKING.  That’s why it is moving.  You are trying to make it stop and that just isn’t going to happen.

If you want some clarity, you must start with you.  Not with other people or wishing for time to expand.

Self care is the only predictable way to handle ambiguity.

 

Weekend warriors!

Today let’s do 30 minutes of work.

Set your Seconds timer to 30 rounds, 40 seconds of work and 20 seconds of rest.

Your 6 exercises:

Push ups or plyo push ups

Skater Jumps

Fake Jump Rope

Alternating lunges OR split jumps

Plank

High Knees

This one will be hard on the cardio, so make sure you have water and some good tunes!!

what does it feel like?

What does it feel like when you are working towards your fitness goals?

This weekend I attended an excellent summit on sports performance.  I was in a room with great minds and a few great motivators.  One of the speakers highlighted what a calendar year looks like when we have an "intermittent athlete."  One he defined as someone who fits in training when it makes the most sense for the athlete's schedule.  When someone approaches their development this way, it is likely the athlete will only get a year of development over a four year period.  And although that is better than nothing, it rarely changes the body and resilience of the athlete only teaching an athlete how to lift.  It doesn't allow for changing programming and nutrition, testing for benchmarks of success, or understanding the body's adaptation to stress and sport.  As coaches, we know commitment and a close eye change athletes.  Not just lifting weights sometimes.

This thought made me think about how a majority of adults do this as well.  We think of our fitness in small increments.  Not thinking of the consequences of this mentality.  If we do the math though, you end up only attempting your goals a small percentage of the year and then question why you are not getting the results you want.  You don't allow for adaptation and when change is necessary, you don't know what to do.

You see, your body is constantly changing.  It is constantly adapting to its environment at a cellular level.  And unless you are adjusting for health consistently, it is likely you are not seeing results.  Your body is different today than it was yesterday.

Your health path is a constant adjustment.  It isn't a one size fits all model.  It isn't simply adhering to one golden rule and never wavering. 

It is changing, paying attention, testing, changing, paying attention, testing...


If you are struggling, if you feel like you attempt a lot of exercise, but rarely get the results you are hoping for, please think about working with a coach that makes sure you are constantly adjusting.

At Teamwork, our coaches take note of your progress and continue to adjust for results.  We don't deliver workouts.  We deliver personal attention.

If you would like to try out Teamwork Bloomington, and get a better understanding of what "adjustment" feels like in a supported environment, please consider joining our Transformation Challenge.  It is a 6 week program that teaches you how to adjust your fitness and nutrition and watches your success through measurements and discussion.

I am offering this to you all for $219.99, usually $299.99, until Friday.  

I would love to help you achieve your goals. 

 

back to school stress relief

I'm sure many of you are experiencing the rush and excitement of starting your kiddos in school.  Until you get your flow down, here are a few tips for managing stress, nutrition, and exercise in the transition.

1.)  Do 20 minutes at least of higher heart rate exercise.  You need to sweat.  This balances your anxiety as the unknowns during change are the culprits for stress on your brain function.  Your adrenals need to chill out.  Do this with exercise.

2.) At the same time, don't overcaffeinate.  You're stressed....caffeine accentuates that.  Drink water, tea, Keto OS...not only coffee.

3.)  Don't choose food as your stress outlet.  Shi**y food is not reward for stress.  It encourages it.  Carrots, avocados, exercise, read....

4.)  Don't focus on what you can't control.  Everyone is stressed.  Rarely anyone is trying to ruin your day. 

5.)  Meditate.

6.)  Avoid sugars.

7.)  Find a way to care for yourself daily.

8.)  Take note of every positive. Don't linger on every irritant.  Both are inevitable.  It is where you spend your time thinking that becomes your reality.

Best wishes to everyone!! 
 

greatest fear...

My awesome team of coaches, Rodney, and I went to a pretty incredible education summit for sports performance the last two days.  It was put on by one of the best strength coaches in the country and the line up of speakers ranged from brilliant physical therapists to NBA strength coaches.

The first day was totally my style.  Lectures, learning, and discussion. 

BUT...

Day two was a full day of speed and agility training with an amazing coach and expert in sports speed training and development.  It was participation unless you just wanted to watch all of the drills and not truly immerse yourself in how to coach athletes to be quicker.  I knew I needed to participate, but I was scared.

Why?  I have never been a competitive athlete.  I've participated in sports, but never at a level that would demand me to get better than those around me.  I stopped playing sports when I was a freshman in high school and became a manager for our high school soccer team.  It got me the credentials and experience I wanted in sports, and that was pretty much it.  Trying in sports meant failing in sports at the time, so I never really developed my mental resilience.  AMy history in sports came from very punitive style gym classes.  I failed all physical tests except the endurance run (10 minutes of running in a circle nonstop).  This at a young age set me up to have a fixed mindset on what I was capable of in athletics. (an F student) I do not like to compete athletically, so I rarely do.

However, yesterday I was faced with doing very athletic movements and drills with all men (sports performance has very few women coaches), many former professional athletes while they coached you in your movements.  

I was pretty nervous to say the least, but I really had to get over my ego and try because I am always wanting to become the best coach I can for my athletes.  

For 8 hours I participated in drills.  I ran races.  I accepted constructive criticism.  I laughed at failed attempts.  I celebrated racing against all guys and not coming in last, lol. I overcame a fear.

 Why am I telling you this?

I'm telling you this because we all are caught up in our own preconceived version of an untouchable self.  One that thinks it can predict when we are going to fail, so we don't try.  One that thinks it knows what we are capable of, so we don't get better.  One that thinks new things are hard and therefore need preparation before execution never actually doing anything but analyzing situations.

And this untouchable self blocks us from experiencing our potential.  We stay the same because we know what we can do today, but we don't try to do more tomorrow.  We avoid what might work better than what we are doing now.

I see this all of the time.

A lot of people are afraid of the weight room, afraid of the path of learning, because they might stumble.  But the thing is...is that you will.  

But you will also have a lot of wins.  You also will learn your hidden capabilities.  You will increase your strength 100% of the time.  It is inevitable.

Get out of your own way if you feel like you are not living a healthy life.  Go all in.  Don't avoid something you've tried before and failed because it is scary.  Truly, you will surprise yourself of what you have learned from the last experience and you will be much more successful than the last time.

I promise.

Print this on your wall!

Print this on your wall!

Wanting to stay on track, motivated, thinking…post this in your home!

 

10 Ways to Succeed

 

1.)     Give your goals deadlines and make progress on them every day.  Even if it is small improvements.

2.)    Handle adversity.  If you can’t handle stress, you will buckle under every pressure.  Confront adversity.  Get back up after you fall down.

3.)    No matter how many programs you buy, how many shakes, how many online tracking apps…it is worthless if you don’t use it and GET BETTER.  Longevity of results comes from getting better, not just showing up.

4.)    Always survey your health.  Download Grid Diary.  Make your own processes for checking in with your health.  Don’t just stagnate.  Write things down. 

5.)    The fastest way to optimal body composition and health is strength training and nutrition.  If you aren’t doing these things, your body won’t change quickly.  If you are, get a little better every day.

6.)    Proper movement beats lifting heavy things poorly.  Know how to move and watch your strength change drastically.

7.)    Success without work is a lie.

8.)    Create accountability around you through loved ones, coaches, and measurements.  When things get tough, potential keeps you moving.

9.)    How to get good results?  Win more than lose at your behaviors every single day.

10.)   Have a plan.  If you do not have a coach, you have to have a plan at least a month out.  Otherwise, you cannot be consistent.

 

 

Immersing yourself with ways to get better means you have unlimited opportunity.  If you can’t see that, you need to change your mind.

 

In wellness,

Erin and Rod

Are you doing this every month?

Are you doing this every month?

Every month, you need to be writing down your accomplishments in wellness.

The pain of missing the mark will cloud your sense of self more than the wins for most people, so most of us need to be really deliberate about how we think about accomplishments.

In fact, I heard someone say once that you need 5 good things in your brain bank to offset 1 bad thing.  I believe that.  Though I do not think that it is a fixed feeling IF you work on it all of the time.

By the end of this month, you should have a list of every single thing you did and have continued to do to better your health .

Things to consider?

Foods you ate
Foods you ate when circumstances were more challenging
Ways you managed your emotions
How many times did you move or exercise?
How many times did you quietly reflect on goodness?
Did you overcome negativity?
Did you change priorities?

You cannot overcome negative thoughts without overdoing it.  Overdo your positivity in the next few days.  Write down all that is good.  Even ratio it out!  

You will find that the negative, WHICH YOU DID GET THROUGH EVEN IF IT WAS PAINFUL AT THE TIME, had a lot of positive attached to it.  

You ARE doing great things.  Celebrate them.

My Struggles

My Struggles

Believe it or not, I am always trying to get better in my health (this is tongue in cheek).  I'm refining my habits and trying to add some new ones in!

And I have some struggles with that, mostly because it is easy to prioritize as I always have.  But that isn't an excuse...I wanted to share my struggles both as an exercise for myself, but also because you should know that you can always get better and it doesn't have to be a negative thing.

Here is a list of my challenges and what I am doing to get on track.

Maybe you also have suggestions??  Also, feel free to email back with your challenges and I can give you a couple of tips to change your mind on prioritizing!

My struggles:

1.)  Water Intake.  Yeah, this is my worst.  When I used to hit my water intake, I was in a sedentary job and I could just chug water.  After having babies and changing into a very active profession, drinking water has become really hard for me.  Excuse?  Not prioritizing it.  My roadblocks, however, are getting heartburn if my stomach is too full.  After having my girls, my stomach moved or something and I get heartburn pretty badly if I over eat or drink.  This means I can't drink a lot in one setting.  Further, my daughters scream if I drink from a water bottle because they too want to hydrate EXACTLY like mom.  I also am very particular about smells and if my water bottle smells a certain way or tastes too soapy, I won't drink out of it lol.  BUT I know I am not drinking enough water which is terrible for my body.

What am I doing?

I purchased a LARGE water bottle and have definitely seen my water intake go up.  

I try to wash the water bottle on the regular with hot water.  

What else should I do?  Make the decision to get it done.  Read some scary research on not getting enough water.   Drink water anytime my kids can't see me.  

2.)  Meditation.  This is a behavior I used to have on lockdown, but I also didn't work at 6am.  Now my priorities in the morning have switched to working, SO what should I be doing to add this mindfulness and focus exercise to my life??

Start doing it 7 days in a row.  Even if it is only for 2 minutes.  Work my way up on the time frame.

Work on breathing at the same time.

3.)  Vitamins.  Rodney is my crutch here and probably at my detriment, since I have no ownership of the task.  He is very good about his vitamin intake and usually sets mine out.  All I have to do is literally swallow them.  I need to hit a 7 day streak so this week, I WILL do that.  I always sleep better when I take my vitamins, but a lot of times I just push it off because I am tired.  It is only like 2 minutes (yes, it takes me a long time to take 14 pills) of my time.  I just need to do it.

4.)  No phone after 8pm.   As a business owner and accountability coach, I live on my phone.  It is my livelihood, but it occupies me from being present with family, affects my sleep, and messes with my posture.  I have found that losing my phone is the best way for me to not use it (Toddlers steal!), but I am thinking that hiding it is effective.  Again, a 7 day streak might be my first step towards getting it right.

Yes, those are my current struggles.  The next 7 days I WILL be accomplishing these things.  I will check in next Wednesday.  Also, let me know if you have suggestions for making things work!  I am always up for problem solving in new creative ways!

BUT, how about you?  What are your most difficult behaviors?  What are you going to do for the next 7 days??

Write it down and commit with me!  Once we are through the initial decision making phase, it will become part of our persona.

Let's do this! 

What is it like working out at Teamwork?

I'm sure many of you are curious about what happens at Teamwork Bloomington outside of these excellent coaching memos =)

Yes, you might be surprised to learn that much of my day is spent working with people strength training!  Although a majority of our members are athletes, our adult programming is multifaceted and a bit tricky to explain in short form...

I'm going to try though.

We have three different adult programs.

1.)  Conditioning--a timed class built for the individual who hopes to lean out, has a demanding schedule and wants to keep their workouts around 40 minutes.

2.)  Group Performance Training--an hour long total body strength session with a program designed for the healthy adult who has minimal need for modification in exercises.

3.) Individualized, Personal Training--an hour long strength session with a program designed specifically for a single individual.  These memberships are for those who have specific needs in their programming like weight restrictions, an eventful health history, chronic pain, short term weight loss goals, and need for greater challenge in their programming.


All programs are coached with the individual's needs in mind, so when you are in a session, you bring yourself and a willingness to listen.

The gym floor is mixed with all fitness levels and programming, but coaches are watching closely and proactively choose your weights for you, correcting form, and motivating you to get the best out of a session.

The energy is high, but welcoming.  The coaches expect effort, but are always listening for needs.  The pace is pretty fast.

By the end of the session you should feel like you worked hard, but that it was not that hardest workout you've ever done in your life.  You excelled opposed to giving minimal effort.  You feel like you lifted something.

If you have ever had interest in training with us, please let me know!  We love doing Success Sessions with our community!

Have a great Wednesday!  

In wellness,

Erin and Rod

Your Summer Tracker!

Your Summer Tracker!

Use this to track your progress!

 

https://docs.google.com/spreadsheets/d/14lMN_bxk5PBdOxnWvVIc7uKQt5j_oLqy3VVfN9N96VE/pubhtml

Are you a high performer?

Are you a high performer?

I use the word "high performance" a lot.  It is a word that has carried over from athletics and business and now is used to describe people with certain types of energy needs and wants.

To put it into context-- 

A high performer in business is one who gets results consistently, is creative, and can have expectations put upon them without much incentive outside of intrinsic motivation in excellence.  Same holds true for athletes.  You see someone who has an extreme need for excellence and energy to perform towards the desired result.  They see the big picture.  They keep moving towards being the BEST.

When I use high performer, it is a hybrid of these descriptions.   A high performer is an individual who needs continual energy, understands herself well enough to remain motivated throughout the day, wants the most out of his or her day, and recognizes that extraordinary results come from extraordinary effort.

If you are reading this email, it is likely you are a high performer OR you are on the cusp.  You recognize that your vitality is dependent upon what you get out of your body and mind.  You don't live for fixes.  You don't accept personal excuses.  You are a problem solver, a motivated person always looking for new ways to look at things.  You want to live your life in excellent condition so when your time is done you've experienced the full range of your potential and talent.

What you are not is someone who sees yourself at face value.  What you are not is someone who accepts difficulty as an end.  What you are not is someone who thinks a continuously drained feeling is normal or appropriate for your daily minimal performance.

If you are a high performer, today I would like you to do an exercise.  I would like you to note all of the habits you do that were really hard to implement but you did.  Why did it matter?  Why does it still matter?  How you will make them better?

If you are not a high performer yet, here is an exercise for you.  Note all of the behaviors you feel give you value.  What makes you an incredible person?  What gives you strength, perseverance, and hope?  

These exercises will help you see your potential.  Once you see your potential, well, then you have opportunity.  And wonderfully, opportunity is never out of reach no matter how motivated you are.

Funnily, when I am coaching people in lifting and my members are trying something new and I forget to count their reps because I am focusing on their form.  When asked how many reps they have left, I usually respond with "you've got two more reps."  

Whether this is accurate can be debated mostly, but here's the thing... when this question arises, I know people want to stop.  I also know that they have plenty of power left in them.

You see... 

Two more reps are usually left in the tank when you are doing something difficult and new, but you are still moving.   

If you are a high performer, you daily tap into your desires and you CHOOSE to keep moving through difficulty.  If you aren't a high performer and find yourself feeling like the world is against you, ask yourself... 

Are you still moving?  Are doing something difficult?  Are you changing?   

If so,  you always have "two reps more" available in your energy bank.  You might tell yourself you don't, but you do.

To all people needing energy to live--no matter the level--remember that potential is everywhere.  You just need to push out two more reps. 
 

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Family Workout

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Wondering what's a good family workout you can do together?

Get in this multi-fitness level workout especially if the weather has you stuck inside!

Download the Seconds App.  Choose 25 rounds--50 seconds on and 10 seconds off


Complete 5 of each exercise:

  1. Air Squats
  2. Push Ups
  3. Deadbugs
  4. Hop in Place
  5. High Knees



This will get you feeling energized and give you an opportunity to be silly with family!

In wellness,

Erin and Rod

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