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personal training

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

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

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.