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

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!!