Tiny Tweak = Healthier Treat!

By now, most have accepted that even if they don't have a severe gluten reaction like celiac's, they actually DO feel better (and less bloaty) if they avoid gluten.

For those seeking a fall treat that won't make you feel awful, the Trader Joe's GF Pumpkin Pancake Mix is beyond fantastic. For those GF haters out there, just give this a try, as it is truly one of the best pancake mixes around!

Out of the box this is pretty sweet and unless you have a side of eggs you're going to be short on protein. HOWEVER!  Make the following substitutions and you'll find them just as delicious and easy to prepare with the added bonus of keeping you full while avoiding the carb crash and cravings to follow.

Replace the egg and water with 1.25 C of egg whites

That's IT!!  You're still enjoying one of the best parts of seasonal dining and feeling terrific afterward!
Keep in mind, the presence of fat helps slow the absorbtion of sugar into the bloodstream – sounds like maybe some grassfed butter will take this to the next level!

Enjoy!

KITCHEN TOOLS set you up for SUCESS: Part 3 of 5

Deciding to make better nutritional choices is not the difficult part; most of us have declared "TODAY is the day I turn this thing AROUND!"  Maybe it's a resolution on New Year's Day, or your birthday, or maybe you know someone not making healthy choices and you are seeing how those choices affect daily life. I've always been active and enjoyed healthy food, but over the past couple of years I've watched family members endure a steady decline of health, due to lack of exercise and poor nutritional choices; this strengthens my resolve to eat right! Taking 5 - 8 pills a day has become the norm for our society along with routine doctor visits and it's sad.  To the very best of my ability, I plan to avoid this pattern! Keeping in mind the old saying, "You are what you eat!" I cook every day. Yes, cooking takes time, but with forward planning and the right tools --- it can be very efficient.

Setting yourself up for success is the first step in implementing change. There is no better way to ignite change than by investing in a new kitchen tool to GUARANTEE easing prep time and even be fun.

This post focuses on the kitchen tool I consider a MUST HAVE!

EMERSION BLENDER

The emersion blender's biggest selling point is ease. Using a full size blender often requires dragging it from the cabinet, adding ingredients to the blending pitcher and once blended, you gotta pour your blend into another cup or dish; this adds up to more clean up, which adds up to more time!  Emersion blenders are small, quick and versatile! They do more than make smoothies:

• Blend or cream soups while in the cook pot
• Quick, smooth blend of dip ingredients -- right in the serving bowl!
• Puree fruit for toppings
• Blend ingredients for cookies, breads, etc without the hand mixer

Don't go cheap and get one with smallish blades and a single speed, you'll be sorry. They run between $35 and $50 before using your 20% discount card from Bed Bath and Beyond so make the investment in blades large enough to chop or puree larger chunks. The variable speed, even if it's just "HI" and "LOW" will come in very handy . I'm willing to bet you use this just about every day!

RECIPE ideas -- TOPPINGS:

• Half a Banana plus 2 Tblsp of Almond or Peanut Butter, blended and placed atop your morning pancakes in place of syrup.
• Tomato, cilantro, lime juice, a few pieces of chopped zucchini and onion for some quick salsa
• After slow cooking meat and veggies, remove meat and drop the emersion blender in the crock pot to blend dripping and cooked veggies for a delicious sauce!

UPCOMING…

More posts about kitchen tools guaranteed to set you up for success!!

Why we WOD

Everyone has their own reasons for staying fit. For some it's purely aesthetics, they want to look as good as they feel. Some are more interested in performance and aesthetics are secondary, think about a lineman in football, he's not thinking about how he looks in a pair of jeans, tank top or swim trunks-- he cares about his performance on game day.

Consider one more benefit of staying active and fit, having the ability to GO, SEE and DO!  While hiking to Harney Peak yesterday, Joel and I found a majority of those on the trail simply could not make it to the good part! Round trip totaled 7 miles and granted, that distance is a challenge for anyone not involved in moving their body on a regular basis--but there were many with "all the gear" and no idea how far 3.5 miles really is! It's as though they'd done a 5K at some point and thought this was about the same, not considering elevation gain or the fact they had to get back!

There were some in the trail offering inspiration, too. A young couple with a 2 year old made it to the top--the dad carried the kiddo and mom was doing awesome in her "The baby made me do it" t-shirt-- yep, she was quite pregnant. Another couple had their 5 and 7 year olds carrying their own pack with little hiking boots ready to take the challenge. Tip of the hat to parents who pass on the legacy of fitness and nature.  Then finally, the senior couples, getting it done! Smiles on their faces and a cheery "good morning!" It was easy to see they were enjoying a life well lived.

Why do you WOD?
Nothing wrong with WODing to be better at WODs--but take that fitness outside the gym and do something with it! See something cool!!

KITCHEN TOOLS set you up for SUCCESS: Part 2 of 5

Implementing better nutritional choices is the challenge once you decide to eat better. Food prep can be intimidating and to some feel like a daunting task. Go ahead and accept that at some point you will screw up; too salty, too bland, mushy, too dry, whatever! We've all done it and making mistakes in the kitchen is a good sign that you're trying! People who make cooking look easy will tell you the best way to learn to prepare your meals is just DO IT!

The best way to ignite change in the kitchen is to invest in a new kitchen tool! The investments helps in the commitment to USE the tool and if you purchase the RIGHT tool you're guaranteed to make food prep easy and even fun.

This post will focus on the kitchen tool winning the prize for SAVES MOST MONEY!

DEHYDRATOR

Trail mix, dried fruit and jerky are not cheap snacks! But taking a few minutes on a Sunday afternoon will save you money and provide a snack which is not only cost effective--but good for you!  Most packaged snacks contain added sugar and preservatives… make your own and avoid the additives!

If you grow your own herbs in the summer, here's a chance to dry them and avoid the expensive little jars of herbs the rest of the year!! You can also dry tomatoes!

• Suction cups keep the SPAROOLIE tight to the counter
• The hand crank is fast and smooth
• There are three blade options. 

How to use it?

Slice up 8-12 large bananas and place the pieces with a small amount of space between them. You can dry apples, mango and even zucchini at the same time on the same tray. We've never noticed taste transfer.  You don't have to fill all four trays provided, but if you're investing the time you might as well load it up!  Additional trays are available for purchase AND the dehydrator comes with a smooth wheel  to smear fruit puree all over---yep, homemade fruit roll ups!

Grab your 20% discount card from Bed Bath and Beyond and the Spiralizer will only set you back about $50!  The first time you use it you'll be blown away by how much your food shrinks!! Follow the directions with your new tool and dry your items the appropriate amount of time.

UPCOMING…

Three more posts 

featuring three more kitchen tools 

guaranteed to set you up for success!!

KITCHEN TOOLS set you up for SUCCESS: Part 1 of 5

Deciding to make better nutritional choices is not the difficult part. The challenge is implementation. Whether at New Year’s, a birthday or a random Monday in early spring, at some point everyone declares, "I am going to eat better!"But setting yourself up for success is the first step in implementing change. There is no better way to ignite change than with investing in a new kitchen tool which  GUARANTEES easing prep time and even being fun to use.

Serving dishes and kitchen tools are a weakness of mine; there are at least one dozen ways to chop or slice in my kitchen. Some may consider this excessive, perhaps, but I cook every day and thoroughly enjoy the process as well as the presentation and ultimately the opportunity to savor the meal, snack, or whatever. By sharing my top five favorite kitchen tools, my hope is to spark your desire to create healthy, delicious meals at home. Cooking your meals, rather than eating out, not only delivers quality food to your body but truly creates a sense of satisfaction.

This post will focus on the kitchen tool winning the prize for MOST FUN!

SPIRALIZER or SPAROOLIE

Create sweet potato curly fries, zucchini noodles, or shred cabbage in a snap. It’s easy to use and you’ll be impressed with the well thought out details of this product:

• Suction cups keep the SPAROOLIE tight to the counter
• The hand crank is fast and smooth
• There are three blade options. 

How to use it?

Turning this zucchini into "noodles" took less than :30.  

The sesame ginger dressing I made for this salad took 2:45 (yes, I timed it)

An additional :30 was required to "noodle" a cucumber and in under 5:00 my salad was on the table.

Grab your 20% discount card from Bed Bath and Beyond and the Spiralizer will only set you back $20!  I'm willing to bet you will find this to be YOUR most fun tool in the kitchen!

RECIPE for the 5:00 Asian Salad:

• 1 Large Zucchini
• 1 Large Cucumber 
• 4 Tblsp of Toasted Sesame Oil
• 1 Tblsp of Rice Vinegar
• dash of Salt
• 1/2 tsp powdered Ginger (adjust to personal taste--I like ginger!)
• Finely diced Leek or Green Onion to taste
• 1 clove of fresh Garlic (pressed or finely chopped)

… I like to add a few Red Pepper Flakes for some kick

UPCOMING…

Four more posts 

featuring four more kitchen tools 

guaranteed to set you up for success!!

TRACKING EFFORTS without the craziness

Those who have known me for a long while, know that I've been a proponent of occasionally writing down what you eat for a few days to keep yourself on top of your nutritional game. Personal accountability means being aware of your choices throughout the day.  BUT... over the years I've learned that while this method is good for some, it's not the best fit for everyone.

Some like to know the numbers. They journal their workouts, their WOD times and want to make sure they are getting what their body needs.

But some just want to navigate their crazy life without the added pressure of notating their meals and snacks and would have greater success if they could "grade" their day as a whole rather than each item that passes their lips.  Recently I read about a journaling method that makes good sense; it's called R-K-O.  Here is how it works...

At the end of the day you take a minute to reflect on the choices of the day. Did you eat your breakfast? Drink your water? Get in a workout?  If you did all the "right" things you write an "R" on your calendar. This means that you did a solid job working toward RESETTING your metabolism as you work toward change.

If at the end of the day you look back and note that you either missed your water, ate BBQ for lunch or skipped your fitness... then you get a "K".  This means you are KEEPING things pretty much as they are. This is not a horrible thing, and is sometimes unavoidable.

Then there are days when you give yourself an "O" which means OFF. You ate birthday cake at 10am for a co-worker's birthday, out for Mexican food over lunch, and happy hour kept you from your fitness.  These days will happen and no one will die but they should be tagged as being OFF your game.

At the end of the week/month you can look back and see if your efforts match your goal. At a quick glance if you see more R's – then you're on the right path!  Too many O's and you're just not allowed to complain about not seeing changes.

This method should help with the potential insanity that ensues after an indulgence. We've all done it... a bad run or WOD can somehow be the result of a cupcake you ingested 48 hours prior.  Eliminating the hyper-focus on each and every bite may help some stay on track and not beat themselves up. But more importantly, it's an opportunity for complete honesty that provides a compelling snap shot of your effort------ again, at a glance you can see if your efforts match your goal.

CAYALYST ATHLETICS: Great Source

When looking for a quick and very informative read regarding lifting, checking out http://catalystathletics.com; in my opinion, they are perhaps the finest and most complete sources for online education regarding everything from the basics to those subtle and oh-so-important tweaks that make the difference your lifting.  This is a LIFTING site, it's not about WODs, but that distinction is what makes it my favorite source. Founder and owner, Greg Everett, will not discount the value of WOD training, but believes in the power of lifting.  There are those who lift weights… and there are weightlifters -- this site is about weightlifters but this site for anyone who cares about their lifts!

While at my CrossFit Certification in Santa Cruz in 2005, I met Greg Everett and have enjoyed following his website.  His coaching is sound and his writing style is a pleasure to read.

Here is an example of "the little things" which make all the difference…


TRAINING TIP: GET YOUR DAMN AIR
by Greg Everett
Lately I have noticed a few of my new lifters "sipping" air gently before lifts, especially jerks, getting about enough air to fill one infant lung at best. 

In order to pressurize the trunk to create maximal rigidity, you need a lot of air - like all of it. You need to fill the lungs, which requires getting your guts out of the way so your diaphragm can contract. If your abdomen doesn't visibly expand as you're taking in a breath, you're not taking in a full breath. Getting nothing but a little rib lift with your breath indicates a shallow, chest breath only that will do little to help with trunk stability.

Before you take in your last big breath, relax your abs a bit so they can expand - your guts have to go somewhere. Keeping your abs locked in tightly when trying to take a deep breath makes as much sense as blowing up a balloon while you squeeze it in your fist. 

Once you've genuinely filled your lungs, THEN cinch down your trunk circumferentially - abs, back, and everything in between (and crush your guts between your diaphragm and pelvic floor).

Maximal trunk rigidity means maximal force transfer from the legs/hips to the bar and maximal protection for the spine; don't half-ass it.

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!"

R-K-O

Those who have known me for a long while, know that I've been a proponent of occasionally writing down what you eat for a few days to keep yourself on top of your nutritional game. Personal accountability means being aware of your choices throughout the day.  BUT... over the years I've learned that while this method is good for some, it's not the best fit for everyone.

Some like to know the numbers. They journal their workouts, their WOD times and want to make sure they are getting what their body needs. But some just want to navigate their crazy life without the added pressure of notating their meals and snacks and would have greater success if they could "grade" their day as a whole rather than each item that passes their lips.  Recently I read about a journaling method that makes good sense; it's called R-K-O.  Here is how it works...

At the end of the day you take a minute to reflect on the choices of the day. Did you eat your breakfast? Drink your water? Get in a workout?  If you did all the "right" things you write an "R" on your calendar. This means that you did a solid job working toward RESETTING your metabolism as you work toward change.

If at the end of the day you look back and note that you either missed your water, ate BBQ for lunch or skipped your fitness... then you get a "K".  This means you are "KEEPING" things pretty much as they are. This is not a horrible thing, and is sometimes unavoidable.

Then there are days when you give yourself an "O" which means "OFF". You ate birthday cake at 10am for a co-worker's birthday, out for Mexican food over lunch, and happy hour kept you from your fitness.  These days will happen and no one will die but they should be tagged as being OFF your game.

At the end of the week/month you can look back and see if your efforts match your goal. At a quick glance if you see more R's – then you're on the right path!  Too many O's and you're just not allowed to complain about not seeing changes.

This method should help with the potential insanity that ensues after an indulgence. We've all done it... a bad run or WOD can somehow be the result of a cupcake you ingested 48 hours prior.  Eliminating the hyper-focus on each and every bite may help some stay on track and not beat themselves up. But more importantly, it's an opportunity for complete honesty that provides a compelling snap shot of your effort------ again, at a glance you can see if your efforts match your goal.

URBAN CHALLENGE!
March 15th • 8am

We are down to the final week to sign up! There are a few members who need teams and some teams who might need another member; we will have a list posted today so we can hopefully get everyone involved!


REMINDER:
Co-ed teams of 3 with at least one being a Fit Pit member.
All participants must have a bike (road, mountain or cross)
All participants MUST have a helmet.
Each team needs a compass.

SUNDAY, March 9th • 6:30 pm
PRE RACE Meeting & Orienteering
We will have a fun session to teach everyone how to use a compass!
Basic orienteering, taught by Joel Hammontree.
We will have sample maps at the session, just bring your compass.
DO NOT get a Cracker Jack compass--get one that can find North!

At least one member of the team needs to be at this session,
we'd suggest it's the one with the compass....


SUGGESTED ITEMS for RACE DAY:We will provide you with a list at the orienteering meeting,
but in case you'd like to get started...

• Camelback or waterbottle to take on the course with you.
   
• Long pants (tall grass and scrub), shoes you can run in.
• A transition bag. This bag will remain at the gym
  in case you should need something during the race,
  such as jacket, nutrition, spare socks, extra waterbottle, etc.

Looking forward to this event!

Weather & gym closing a

Wednesday 5:30 am class is canceled. According to the 10:00 pm news, KDOT won't be able to clear the roads till snow stops and temps get to double digits which could be late morning. Once we see how the roads look we will determine  if we will be open over lunch.  

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