It's That Time of Year

New Year's resolutions are personal for some people while for others they are something to be declared for all to hear (or read on Facebook). I've already heard, "I don't make resolutions because I never keep them and neither does anyone else..." There may be a bit of truth to this but why be such a downer? Even if you don't manage to see the changes through the end of the year, even a few days of change can be a good thing. If you get to bed earlier for only a couple weeks you have done your body some good. It's also quite possible that in that time you'll discover the value of good sleep thus try harder for the next 11.5 months to occasionally get in bed earlier! Maybe you give up soda, smoking or fast food... perhaps you choose to read before bed instead of posting on Facebook... text less and talk more... smile more and complain less.... whatever it is... keep in mind that if you change ONLY 1% each day... in a month's time you will be 1/3 better than when you started!

Accountability
Keeping your goals personal is certainly not a bad thing, but sharing with at least person creates accountability and increases the likelihood you will succeed.  Consider creating a small group with similar goals and encourage each other throughout the year.

Choosing a Goal
There is plenty of research out there telling us to minimize the number of goals we set and to choose something within reach and with real value – I'd like to suggest at least one of your goals be something that benefits someone other than yourself.  Volunteering?  Taking a few minutes to reach out to a grandparent would make their day and make you feel pretty good, too.  Donate? (while cleaning out your closet or basement).

OK. You knew this was coming
When setting your goals keep in mind you were given ONE body. If you're afraid you won't follow through with a specific goal (go to yoga, lift weights, run a marathon) maybe resolve to simply be better to your body... in variety of ways... the first of which is get to the Fit Pit!

Training with a Buddy

Everyone agrees, we won't push ourselves when we train alone and when we train with others not only is our performance better, the entire experience is far more pleasant. Suffering together creates energy and a camaraderie you cannot find anywhere else.

So what makes YOU a good training buddy? Obviously words of encouragement and being fully engaged are both paramount but there are other things to consider when training with partners...

Speak the TRUTH
Empty congratulatory words are pointless and worse, when a sincere compliment is delivered it will mean less if you are continually blurting out fluff. When you see solid effort and focus or when you witness a milestone (even a tiny one) give a shout out! Be a good training buddy and speak the truth; if your partner(s) are slacking or becoming distracted– reel them in!  If someone needs correction (eyes up, flatten the back, chest to the floor, heels down) then say something! This demonstrates that you are paying attention and care about your partner's success... and not just your own workout!  The only caution here is to be sure your input is of value and delivered at the appropriate time. When your partner is on round 7 of a Tabata--don't tell them their push ups are short and to find the floor. When heavy weight is racked on their back, this is not the time to ask them if they plan to max. Communicate goals – this creates accountability and leads to success. Keep the "golden rule" in mind... correct others the way you'd like to be corrected.

Be ready to HEAR IT
As a training partner you are responsible to provide correction when needed – AND you are responsible to hear correction when needed. Regardless of experience or athletic prowess, be willing to listen to input as it will only make you better! NOBODY is perfect at everything and if perhaps they were... our hypothetical phenom will get tired they will likely short their ROM or simply 'pull up'... it's human nature. Input from others is very valuable and should never be taken as negative. If you listen, some of our veteran athletes at the Fit Pit can be heard asking, "Is my form right?" "Am I going deep enough?"

Bring something to the party
There are many things I enjoy about our Fit Pit members and one is the desire to share and educate. Many of our members share books, recipes, links on Facebook, new equipment finds, progressions to ease the path toward a goal, etc.  THIS is the TRUE benefit of having training partners!  When you're engaged with your training buddies you know their goals and struggles, their strengths and weaknesses, and this gives you an inside track on how to motivate them and you become part of their success.

Humility
Not much trouble with this one at the Fit Pit. We have some veteran, gifted and hard working athletes who always make time to help others – and I love it! When you're new there is nothing better than feeling accepted (or even noticed) by the "studs" at the gym. Never, ever be SO COOL you cannot encourage someone else. Consider partnering with a newer member sometime, rather than seeking our your 'equals', invite a new person and encourage them by example.

WIN WIN!
Providing encouragement, accountability and sincere input is a two-way street!  And if you're not getting those things from your partner(s)... speak up and tell your partners to GET IN THE GAME and do their part! There is joy in working together toward a goal then seeing your partner succeed.

Check your ego at the door.
Engage and encourage.
Experience success and joy.

HOLIDAY SCHEDULE

HOLIDAY SCHEDULE

December 14th:
Holiday Party- Members Only
(Please respond to the eVite)

December 15th:
9am      The Jingle Bell Run
10am    Pancakes back at the Fit Pit

December 24th: Christmas Eve
Morning and Lunch class ONLY

December 24th: Christmas
CLOSED

December 26th: Limited Schedule
9am     Class
10am   Class

REMINDER!!!

The gym will be closed for ONLY the evening class.
Still open for lunch!

Saturday morning classes are, as usual, 8:30 and 9:30 a.m.
DON'T FORGET YOUR HARVESTERS ITEMS!
30 Burpees if you forget!!

Jingle Bell Run + Pancakes!

For the last three years The Fit Pit has shown up
to the Jingle Bell Run with the largest team.

Let's make it FOUR years in a row!

Every Fit Pit member who participates, along with their family,
is invited back to the gym for post-race pancakes from Chris Cakes!
(Yes, we will also have coffee on hand!)
This is a fun way to meet the family of those you train with
as well as get to know the members you haven't have the chance to chat with!

Till October 31, the registration is only $30!
Sign up today and be sure to register as part of our team...
The Fit Pit

Here is the link to make it easy!
http://jbrkc.kintera.org/thefitpit

KEN WELSH Qualifies for Kona a Third Time!

Those who know Ken Welsh are aware of his extensive knowledge
and unmatched dedication to the sport of triathlon —
as well as his ability to suffer like no other!
His family, friends, and fans spent most of their Sunday watching,
with anticipation as he raced his ninth Ironman in Louisville, Kentucky.

It had been NINE years since his last Ironman race.
A nine year hiatus would prove an obstacle for most athletes,
but Ken is not "most athletes."
Personally, I don't know anyone that prepares the way Ken does.
He trains hard and with consistency — he races the same way.
Never distracted by what the "other guy" is doing—
he keeps his head in the race and remains present till the finish.
He's smart.
He doesn't make excuses.

Fun history..I met Ken around 1998 in a masters swim class;
he was (and still is) very encouraging to everyone in the class — and FAST.
As I got to know him better I learned about this thing called "Ironman"
and determined he was nice, but insane. 
Months later, sitting next to him at a party I discussed how crazy
even a Half Ironman sounded and he said,
"You've swam a mile in masters swim, haven't you?
You can ride a bike, right? You can run, can't you?" 
I pushed back a bit with regard to the distances but he had a come back,  
"All you have to do is train and you can do a half."
And there, he did it.
He planted a seed and watered it with encouragement and hope.
Two years later I did my first Half Ironman...
then a couple years after that... I did Ironman Wisconsin.

One of my best memories of Ironman Wisconsin
was Ken rounding the last turn and heading to the finish line...
as I was heading out to START my marathon. (sigh)
HOURS later, it was dark and I was finally finishing the race;
at the finish line Ken, who had qualified for Kona over 6 hours earlier, said, 
"You know, what you did was harder than what I did... 
you had to be out there so much longer!"  
Seriously!? He qualified for Kona a second time
and somehow made the moment about someone else?!

Back to yesterday...
Ken's Ironman PR was 10:04... eleven years ago.
Yesterday, at Ironman Louisville, Ken finished in 10:04
taking SECOND in his age group as well as his THIRD Kona spot!

Balance is hard for everyone.
Balance is nearly impossible for triathletes – especially IRONMAN athletes.
Yet, somehow (probably because of his wife Holly) and unlike most,
Ken seeks balance between family, his company, Midwest Triathlon Coaching and training.
He keeps the ego in check and is never, too cool to encourage others.

If you think you'd like to give Ironman a try... he's they guy to talk to!
Midwest Triathlon Coaching

MARK YOUR CALENDAR!!!  DECEMBER 28-29

Fit Pit MELTDOWN

Similar to our annual THROWDOWN event:

1. Open to members
2. An opportunity to put your hard work to the test!
3. 5 WODS in 48 hours
4. Both "complete" and "compete" categories
5. Sign up is required (so I know how many shirts and what sizes)
6. $25 Fee to participate - $15 goes to charity

Unlike the THROWDOWN...

1. No tryout event
2. No crazy prizes, just a T-shirt and bragging rights!
3. Low-key chillout party to follow the final.