Goal Setting

"If you change only 1% each day… in one month you'll be one-third improved."

As integral as sunshine is to summer, goal setting is the daily life of a gym owner. Along with my own goals I have the pleasure of being along for the ride when our Fit Pit members set, work for and accomplish goals. There's nothing like someone getting their first pull up or finally sticking a lift! But what happens when occasionally we have to navigate the frustration of a goal remaining elusive…

Perhaps the biggest obstacle in goal setting is determining an appropriate goal. 
Too often we choose goals which may be a bit lofty, thus not setting ourselves up for success. Consider a different approach; establish a series of goals to ensure a path of successes that build upon each other to create BELIEF as well as continual motivation to keep working.

Accountability…
is just as important as setting the goal. Life gets in the way and can shift focus; having someone (or a group of someones) aware of your plan will help keep you on track as well as provide someone to buddy up with for the work ahead!

If life does jump up and kick you in the shins, roll with it and get back on your path as soon as you can. (Your accountability partners will help!)  Try to avoid excuses and if you do trip up -- own it. There is POWER in looking at yourself with honesty---owning your choice--then moving forward! Don't let a little stumble throw you off the path!!

Goals are not always performance based…
in fact, some of the best goals to create a positive health benefit have nothing to do with the gym! (WHAT???) For example:

• GO to BED!
• Less computer time.
• Floss your teeth!
• Smile more often
• Donate

Each of these actions creates a positive outcome and will likely generate an energy boost… which will likely translate to improved performance. (Whew!)

What's next?
Pick something you'd like to change… share this change with someone you believe will encourage and hold you accountable--maybe even join you in the endeavor. Put a timeline to your goal, mark a calendar, then work consistently toward the accomplishment. Once attained, share your success-- and don't be shy about it!  TELL someone about your path to change (in person, not just on Facebook) and it's quite likely you'll inspire change in others.

THROWDOWN 2015

Competition unites people.
Creating new bonds and strengthening the old ones.
Stirring emotions that at times cannot be expressed in words—
it requires a sweaty hug. 

For someone who rarely is at a loss for something to say, it's been difficult to get this blog post started as my thoughts and emotions flood my tired little brain. 

There aren't words to adequately describe my pride for our members; they worked their asses off this weekend in the rain, heat and sun and though muddy, sore and spent each one still mustered up enough energy to cheer on their fellow Fit Pit'rs... even DURING the workouts... pushing each other to the finish.

"Redefining Your Limits" is what Fit Pit and Throwdown are all about.  Two weeks ago some of our athletes would have told you, with complete sincerity, they would not be able to do double unders, thruster 65#, push a sled loaded with double their body weight or drag a 100# / 100' long fire hose up a muddy hill; but once they found themselves in the moment, with BELIEF thick in the air as their peers cheered them on — each one REDEFINED their own limits.

Today each athlete feels a whole lot more BAD ASS as they roll into work, knowing they accomplished something big this weekend and no matter what may get thrown on their desk between 8am and 5pm they KNOW they can handle it... then take a deep breath, grab a swig of water and take on the next challenge.

I've said it before and here I go again...
Creating a unique, progressive, safe and clean environment to foster health and wellness is hard work and can be challenging at times; but when you have members like ours... it's the very best job in the world and worth every bit of effort. I'm blessed to have the opportunity to coach this group of people and enjoy their friendship.

THANK YOU Fit Pit members for another successful THROWDOWN!
Mark your calendars for JUNE 10-12, 2016!

Favorite time of year...

THROWDOWN WEEK

The Fit Pit has an "In-house" Competition Series where only the members may participate. Summer ThrowDown, Autumn FallDown and Winter Melt Down provide three opportunities for members to test their grit and training. All skill levels are welcomed and we even have a kid's heat. There's no doubt this event is competitive but sportsmanship and encouragement are just as important as the drive win.

We offer two categories, COMPETE and Complete. Those who COMPETE must execute the workouts as listed, or prescribed– no modifications. Those entering the Complete category are allowed to modify as needed with the goal being to finish all the workouts and feel a tremendous sense of accomplishment.

Everyone works hard throughout the year, however, the days and weeks leading up to the THROWDOWN we find people upping their efforts and trying new things. As the first day of competition draws closer, the energy and excitement builds — I can feel it.  This is my favorite time of year.

Once the event begins everyone's inner cheerleader comes out; there are times you can feel the crowd of spectators almost willing the competitors through the rough spots. And the competitors feed on the beliefs of their friends and family; one last push, ten more pounds, only thirty more seconds... "YOU CAN DO IT!"  My favorite moments are when fellow competitors push each other on... I cry every year... more than once.

It warms the heart to see members conquer something they once considered impossible; building an inner strength they each carry into their jobs and every day life.

This is my favorite time of year and it begins in just FOUR DAYS!!!

Reality Check

Last night, while celebrating a member's recent job change and relocation, another member shared her wish of an updated blog... it was something she enjoyed.  Initially, my response was to list all the reasons why our blog didn't even make my 'to do' list each day; life outside the gym had changed made blogging (and a host of other things) more challenging and when facing each day I'd grown to accept that something wasn't going to get done — it seems as though blogging and cleaning my office were the first to go.

However, driving home from the celebration, I pondered, while my reasons were valid, in truth, they were also excuses.  Recently, I'd found time to watch the Royals, weed my garden, groom the dogs and try a couple new recipes– all things I enjoy and provide a level of relaxation. No reason a bit of blog time couldn't be added to the list. Among my favorite t-shirts is one that says, "Make Changes Not Excuses"  So here I am.

Time Goes By. FAST!
Logging in this morning to get back on track... it was noted my last blog post was... a year ago!?  Where did the last year go?!  Good grief.  Another lesson that time will not wait and if you have something you want (or need) to do, it is best to get after it -- NOW.  Waiting for the weather to change, school to get out, blah blah blah... there is always a reason to put something off.

IF it's important, you'll find a way.
If it's not, you'll find an excuse.

Ouch.
Time to evaluate what is important!

Big thanks to Judy for reminding me to blog. Likely this won't be a daily thing as I just don't have 365 important things to say... but, it will damn well happen more than once a year!

Be well and soak up some sunshine!

#fitpitthrowdown is #fitpitstrong

We are only THREE days away from what I consider the BEST weekend of the year at Fit Pit.  It is THROWDOWN time!  For me, there is nothing better that watching our members cheer, scream and literally will each other to accomplish some big stuff!

The last week or so everyone has worked hard to NAIL the double under, the ring pull up, dip, rope climb, or whatever they find to be a challenge. Other members have jumped in and offered tips to help fellow Fit Pit-ers ––– and that's pretty cool.  At the Fit Pit, competition is not mean. Competition at the Fit Pit is healthy and something that drives each of us to improve. Again, that's cool, because some people let competition ugly -- and that is not cool.  This weekend, remember to high five and offer shout outs to those sweating and questioning their fortitude--- SO many times all we need to hear, "YOU GOT THIS! GET IT!!" and we suddenly find a little reservoir of energy to push through.

 I told someone last night that I'm likely to tear up at least three times this weekend (could be more). Joel and I don't have kids of our own, so in a weird way, our members are like our kids and I really do feel like a proud mom most of the time... but especially at THROWDOWN.

If you or your family member and friends are attending the THROWDOWN, have them snap some rockin' pics and share them at #fitpitthrowdown  or #fitpitstrong.  We have a cool thing going on and others should know how amazing our members are.

FIT PIT THROWDOWN: Countdown has started!

Known for surprises and unexpected twists,
the THROWDOWN is always
as challenging as it is fun. 

This year is no different as we will take Day 2 events off-site – The Shawnee Mission West track!!
[Located at 85th & Antioch - on the Northwest corner. The track is on the north side of the property.]







If you're new to the Fit Pit or checking us out for the first time, here's a little background on the THROWDOWN... it is OUR event. For Fit Pit members only. The goal of this particular event is to provide a testing ground for ALL of our members – regardless of skill level. We have two categories: COMPETE and COMPLETE. Both categories will do the same WODs; the "Compete" athletes must do everything without modification and those in the "Complete" category are allowed to modify whatever is necessary to participate. Prizes are awarded in the "Compete" category only and those completing the workouts come away with a bag a swag, a whoppin' sense of accomplishment and buckets of motivation to keep working hard.


There is still time to get signed up (till May 28th)
So far, we've got more participants than any other year! 
Here are some details to get you in THROWDOWN mode ––
it's only 3 weeks away!


FRIDAY:
2 WODs to be done during class time. Sheryl and Mika will be at the 5:30 a.m. class to officiate; Sheryl and Joel will manage the lunch class from 10:30 to 1:00. The evening class will be officiated by Brett, Brian, Sheryl and Joel. When you show up for your class you will be weighed, as we will need your bodyweight for workouts over the weekend.


SATURDAY:
Everyone will meet at the Shawnee Mission West track. Athletes should arrive no later than 7:30. The first heat will start at 8:00 a.m.– sharp.  You won't need to bring anything special, running shoes (duh!) and maybe a long sleeve t-shirt as you will be competing with the Atlas Stones that day.  There are 2 WODs and once you've finished, you may certainly leave, but if you have time it's fun to stay and encourage your fellow Fit Pit members!  We have to be off premises by noon.  There will be bathrooms open.  And we encourage you to invite friends and family to cheer you on!


SUNDAY:
Everyone meets back at the gym for the last day of competition and again we will start the first heat at 8:00 a.m. – sharp.  Again, there are 2 WODs and once everyone is finished the scores will be tallied and we will take the top four guys and top four gals and watch them face-off in a final workout. Traditionally, this is where we ratchet it up a bit, but why not!? They are the TOP FOUR!... and it's always fun to watch and cheer them on!

Come back at 6:30 pm for BBQ, beer and an awards ceremony!


THINGS TO BRING:
Folding chair or large towel to set on, sunscreen, and you may want to pack up some nutrition/snacks.

If you have any questions, please email me: sheryl@fitpitkc.com

The Art of the Compliment

We've all done it.
Someone offers a compliment and the first thing we do is find a way to deflect it.

"Hey, that is a great hoodie!"
"This thing! Oh, it's ancient and has a hole in it."

or...

"Wow, you did such a great job on that workout!"
"Ugh. I tripped up on my jump rope and didn't use enough weight. I suck."

Why do we do this? Maybe we want to sound humble or... perhaps we don't feel like we deserve a compliment. WHY are we so hard on ourselves?

Last night, I had the pleasure of attending Jennipher Walter's book signing at the Athleta Store on the Plaza. Her book, "The Fit Bottomed Girls ANTI-DIET" is a fun read and packed with "10 Minute Quick Fixes" and loads of thought provoking, health-minded ideas which make change seem possible! Jennipher discussed accepting a compliment with a smile and gratitude – no deflecting! Consider responding with a compliment of your own and to ensure it's receive as sincere and genuine – offer some details. For example:

"Nice hoodie"
"Thanks"

or....

"Nice hoodie, that looks so comfy and I love the cool Fit Pit logo on the back!"
"Thanks, it is super comfy! I can tell you like a good workout, maybe you could join me this weekend and tryout the Fit Pit!"  [shameless plug, I know]

Give it a try. Compliment a friend, co-worker or gym buddy, watch how much they light up and know that you may have made their day. And next time someone lobs a compliment your way, flash a big smile, make eye contact and with sincerity say, "Thanks!"