All Posts by Coach Dean

5 Power Pointers For Fending Off Father Time

In my last article I shared my "Why" for training and taking care of myself the best way I know how. (Finding Your Fitness Focus In February)

To be as useful as I can.
To as many people as I can.
For as long as I can.

That "why" has changed for me as I have gotten older. When I was in the service I went to the gym to lift weights because I wanted to get bigger and stronger. And while those things remains on my radar, they serve a purpose greater than only wanting to look good. Being strong, flexible and fit means I can put in a good days work without being trashed, and still have something left for my family. 

Aging happens. There's nothing you can do about getting older, except dying. That's the bad news. The good news is that you are not the first person (or 100,000,000th person) to get older, so we can see some patterns to how the aging process works. AND we can do something about fending it off. 

Here's are just 5 of the ways you can "Fend Off Father Time" and live your best life now and for many years to come.

1. Brush Your Teeth and Floss

Gum and teeth health are not only an appearance and quality of life issue, but an overall health issue as well. Gum disease is associated with an increased risk of heart disease; in fact according to the Harvard Health, people with gum disease are twice as likely to have heart disease. AND poor dental health leading to bacterial infection can actually damage your heart valves. Yeah, brushing and flossing is that big of a deal.

2. Learn To Fall and Get Up

Coach Dan John shares that after age 55, statistically, the most dangerous thing we do (outside of commuting to work) is shower. At that age and above, slipping in the shower, falling on ice, and being in a traffic collision are worse for our longevity than anything else. Being able to get on the ground and get back up is THE skill to master and retain as you get older. There is a reason we do balance work, work down on the floor, and do "Get Back Ups" around here.

3. Use Sunscreen

Your skin isn't just a cover for your muscles and bones. It is a living, active organ, and one of the most important ones of the body. As you age, your skin gets thinner, dry, and less elastic. Using sunscreen and moisturizer helps keep it from prematurely aging and protects you from the environment. And PLEASE! Do not ignore moles or spots that change over time. Doing so can turn the small inconvenience of getting them checked by a doctor into a big problem, like skin cancer. Be nice to your skin, and it will reward you with better health.

4. Exercise Your Mind

Never, ever, ever stop doing the things that keeps your brain active. Reading, learning a new language, take up a new hobby, journaling - these are all things that keep the mind strong and healthy. And keep your "fat head". The brain is made up of about 60% fat, so don't avoid getting essential fatty acids (EFA) into your diet. And yes, this is a plug for you taking a high quality EFA supplement such as SFH Omega 3 - it does your body AND brain good.

5. Move Your Body

It's not a secret that our bodies deteriorate as we age. Muscles lose size and strength. Bones get smaller and less dense. Your tendons and ligaments follow suit, and mobility is lost. Coordination and balance start to go.

BUT...

There is something you can do about all that. And that something is exercise. But not just any old exercise is ideal. Yes, walking is good for you. And cardiovascular exercise has its benefits. But NOTHING is as effective to slow down the systemic decline of aging like resistance training, strength training, weight training; whatever you want to call this kind of training. Loading the muscles through a full range of motion, regularly and appropriately is key to maintaining an optimally healthy body as you age. And you don't have to lift a kajillion pounds. You just have to work on progressively loading and making the body respond by getting stronger over time. Get in here already! 🙂

There is no fountain of youth - sorry. No magic pill, lotion or potion that has been or will ever be found that will make this body live forever. But don't let keep you from taking action and doing the things you can do to live "useful" for as long as you can.

Brush Your Teeth. Learn To Fall and Get Back Up. Use Sunscreen. Exercise - Mind and Body. And for crying out loud, don't smoke).

Be PROactive. Do It Now.

Make It Happen!

Dean

Warm Up With This Chicken Enchilda Crockpot Soup

I love me some tasty soup, so on the frigid February day I pulled out one of Nancy's classic recipes to share.

It's super easy to make AND super tasty. In fact if you don't have time to saute' the onions and chop the garlic, just substitute some pre-chopped frozen onions and some garlic from one of those monster jars in your fridge. (You DO have one of those, right?) 🙂 

You can eat it right from the crockpot, or add one or more of these garnishes to add some POP!

  • Scallions
  • Chopped Cilantro
  • Cheddar Cheese
  • Jalapenos
  • Avocado Slices
  • Black Bean Dip
  • Salsa

Use your imagination!

The recipe is below, but first check out the vintage "Cooking With The Carlson's" video I pulled from the archives - sweet!

Enjoy and let me know how you like it!

- DC

Ingredients:

  • 1 onion, chopped
  • 3 cloves garlic, minced
  • 4 cups chicken broth
  • 1 8 ounce can of tomato sauce
  • 1 – 2 teaspoons of Chipotle chili in adobo sauce (you can add more if you like the heat)
  • ¼ cup cilantro, chopped
  • 1 15 ounce can of black beans, drained and rinsed
  • 1 14.5 ounce can of petite diced tomatoes
  • 1 cup frozen corn
  • 1 teaspoon cumin
  • ½ teaspoon oregano
  • 3 skinless chicken breast

Instructions:

  1. Sauté onion in a pan over medium heat until translucent and browned.
  2. Add the remaining ingredients, except the garnish, to a crock pot in the order listed.
  3. Cover and cook on low for 6 hours. Using two forks, shred the chicken, taste, and adjust the seasonings to preference.
  4. Serve in bowls and top with your favorite garnish.

1 3 Steps to Finding Your Fitness Focus in February

I'm right there with you.

February may be the shortest month in days, but it sure seems like the longest month to slog through.

And while the days are getting longer and it's not getting dark quite as soon, it seems more like a tease as we not so patiently wait for the warmer weather.

And our motivation wanes.

We are sick and tired of getting up early and driving to the gym in the dark, or doing the same on the way home from work. 

I get it. 

And I also know if we aren't careful and proactive about pushing through, we are going to get on that slippery slope from always to sometimes to seldom to never.

So what are we going to do about it?

Here Are Your 3 Steps to Finding Your Fitness Focus (in February).

First, go back and revisit why you train in the first place. When we get tired, or discouraged or sore, we lose focus on the vision we had when we started. We forget "why" we are on this personal journey of better health through fitness. 

The solution is straightforward.

Make sure you have your "Why" written down. Seriously, take out a 3x5 card and write it down.

Here's Mine:

Then post it where you will see it EVERY day. Mine is on the cabinet right above my workstation. It hits me in the face every time I sit down and stand up.

And of course there is no "right or wrong" here. Your why is, well, yours. It is not for anyone else to judge.

The second part of the "find your fitness focus" process is to hang around the right people. And I don't just mean your friends and family. We get inundated by voices all around us; on the radio, on television, social media - all of it.

In fact most of "hang around" the virtual world more than the real world. And frankly most of those voices are full of negativity, whining and complaining. What effect do you think this is having on your emotional well-being? You can't hang around with pigs without getting muddy and a bit smelly. 

Instead of consuming so much media, focus your attention on habits that will build and enrich your mind. Reading, keeping a journal, playing games. These things strengthen your "mind muscle" rather than fill it with garbage and tear it down. 

Who or what do you need to not hang out with anymore?

Lastly, you need to take action toward your "Why", every single day. Nobody I know feels like showing up and training every single day. I know I don't. As the old saying goes, "If it were easy, everyone would do it". It's not going to be easy all the time, maybe most of the time. And that's ok. Rarely does anything great get accomplished taking the easy road. 

In his book Unstoppable, author and coach Craig Ballantyne reminds of us of one of his favorite phrases;

"Action Beats Anxiety. Motion Beats Meditation. Work Beats Worry."

There is a time for taking a break and slowing down. In the training context, that's what rest days and recovery weeks are for. But when you miss scheduled training days, you are setting yourself back, sometimes farther than you think. And worrying about stuff does nothing positive for us, in fact just the opposite.

My "Why" reminds me of that. I see too many good people sell themselves short, and never realize the amazing potential that resides in each one of us. People as young as 40's thinking life has already passed them by. That is not good.

I was listening to Tim Ferris' podcast interview of former Stanford professor and author Jim Collins, whose books such as "Good To Great" and "Built To Last" are multi-time best sellers and award winners.

Jim is 61 now, and he said this; "The big years to are 60 to 90, to me."

Right on.

He went on to share that many of the hero's of his life did more work, and their best work in those "later" years, as opposed to when they were younger. He sought to emulate that in his own life, and as he has just released another book he is well on his way.

I love that. 

I love that a guy who has already accomplished more than most of us will in our lifetime is not content to settle. In fact he also asks himself the question "How can I be more useful?"

That's why I think it's worth it for you and me to keep showing up, keep working hard, and keep focused on our why. If you haven't written it down yet, go do it now. If you'd like to share it with me, putting it in the comments below will make it even more real.

The best is still to come.

You coming with me?

Coach Dean

Belly Fat May Be More Dangerous for Women

Last week I wrote about why where you carry your body fat matters. We learned that visceral fat, the stuff that encircles your organs, is much more dangerous than subcutaneous fat, which lies just under the skin.

We also talked about how the InBody 570 measures your visceral fat level, that anything over 10 on that measurement indicates you are in the danger zone, and we really want to shoot for that measurement to be 5 or under.

If you don't have easy access to an InBody, an easier gut check (ha!) is to measure your waist circumference, and/or you waist-to-hip ratio. Here's where three respected organizations research shows those measurements should be:

Organization

Measurement

Definition of Abdominal Obesity

American Heart Association

Waist Circumference

Women: > 35 inches

Men: > 40 inches

International Diabetes Federation

Waist Circumference

Women: > 31.5 inches

Men: > 35.5 inches

World Health Organization

Waist-to-Hip Ratio

Women: > 0.85

Men: > 0.9

The chart above shows where the risk lies for both men and women. If you are over these numbers, you are at a higher risk for heart disease, diabetes, and a whole host of other health problems. 

And according to the March 6 issue of the Journal of the American Heart Association, a study that involved over 500,000 people (55% women), women who carry more weight around the middle have a 10% to 20% greater risk of heart attack than those women who just had a high Body Mass Index (BMI).

In fact compared to BMI, waist-to-hip ratio (remember: a measurement of central adiposity and indicator of visceral fat) in women was 18% stronger as a heart attack indicator as compared to 6% in men.

SLOW DOWN GUYS!

According to Dr. Barbara Kahn, the George Richards Minot Professor of Medicine at Harvard Medical School, the message is less about the gender differences and more about the overall risks presented by central adiposity.

A Reminder: Why the Location of Your Body Fat Matters

People with fat around their abdominal area are at greater risk of developing hypertension when compared to those with a similar BMI who primarily have fat concentrations elsewhere on the body. 

You have two types of adipose tissue (body fat): subcutaneous and visceral fat. Subcutaneous fat lies just under your skin around the belly, thighs, rear, and extremities. Visceral fat lies below your abdominal muscles and encircles your organs. Depending on your body type, you may be unaware that you have a high level of visceral fat if you only rely on BMI

When the weight gain is in the abdominal area, there’s a greater risk for high blood pressure because this type of body fat is more likely to cause the arteries to become thick and stiff. When your blood vessels get stiff, it becomes harder to push the blood throughout your body. The body then has to create more pressure to move the blood, which may lead to a lasting increase in blood pressure.

Additionally, visceral fat is thought to interact more intimately with the kidneys and adrenal glands, which are responsible for regulating your blood pressure. By interfering with the function of those organs, visceral fat is a serious promoter of high blood pressure.

So What Do We Do About It?

This will probably not surprise you. If you need to lose body fat and get rid of that dangerous belly fat, you need to nourish your body with good food and get your body moving - exercise.

What MAY surprise you is the type of exercise you need to focus on. 

Because we lose muscle mass as we age (without proper exercise), focusing on resistance training is one of the big keys to achieving and maintaining a healthy weight. Muscle is metabolically active - it does stuff so it burns calories - fat is not, it just sits there. The more muscle and less body fat we have the better. According to Harvard Health Online, adding strength training a minimum of twice a week can help you maintain a healthy weight, may improve blood sugar in people with diabetes, and also may help you maintain your weight.

It's really not more complicated than that. If you want to get rid of that excess belly fat and improve your long term health, you need to get into the weight room a couple times a week.

If you're reading this and want to drop some belly fat, but haven't worked out in years, or maybe are dealing with some lingering injuries, I am confident we can help. Just contact us here and we'll set you up with a free consultation with one of our coaches and help you map out a plan.

-Coach Dean

Body Fat and Blood Pressure. A killer combination.

I have a tendency toward high blood pressure. Because of that, and because my doctor is VERY aggressive in treating hypertension (high blood pressure), I take blood pressure meds. To be frank, I hate being on any medication, however hypertension is not something you want to mess around with. Consistent high blood pressure is not only not good, it's extremely dangerous, as it can cause damage to blood vessels and your heart, and lead to cardiovascular disease.

Being over fat (overweight and obese) has long been correlated with high blood pressure, and it doesn't matter how old (or young) you are. And while many of us want to lose weight because we want to look better, it goes a lot deeper than that.

Our partners at InBody have written a comprehensive article on this subject; Your Blood Pressure and Body Composition are Related. Here's What You Need To Know.

Here's an excerpt from that article that you NEED to read and pay attention to:

Why the Location of Your Body Fat Matters

People with fat around their abdominal area are at greater risk of developing hypertension when compared to those with a similar BMI who primarily have fat concentrations elsewhere on the body. 

You have two types of adipose tissue (body fat): subcutaneous and visceral fat. Subcutaneous fat lies just under your skin around the belly, thighs, rear, and extremities. Visceral fat lies below your abdominal muscles and encircles your organs. Depending on your body type, you may be unaware that you have a high level of visceral fat if you only rely on BMI

When the weight gain is in the abdominal area, there’s a greater risk for high blood pressure because this type of body fat is more likely to cause the arteries to become thick and stiff. When your blood vessels get stiff, it becomes harder to push the blood throughout your body. The body then has to create more pressure to move the blood, which may lead to a lasting increase in blood pressure.

Additionally, visceral fat is thought to interact more intimately with the kidneys and adrenal glands, which are responsible for regulating your blood pressure. By interfering with the function of those organs, visceral fat is a serious promoter of high blood pressure.

The take home is WHERE your body is carrying fat is just as if not more important as the total amount of body fat you have.

And that's where our InBody 570 comes in.

If you look at your InBody results sheet or on your app, you will see a heading; "Visceral Fat Level".

This is where we find out how much fat we are packing in and around our organs. We want that number to be as low as possible. 10 and under is considered "healthy" (my doc is looking for 5 and under). Anything over 10 and you are on a dangerous path. 

Having a family history of high blood pressure is something you can't control. You didn't choose your parents. But controlling your visceral fat levels through good nutrition and exercise is something you definitely DO control.

And that's great news!

The other piece of really good news for our clients is that you can monitor your visceral fat levels on a regular basis to measure both your progress AND your health. 

This is much more than just a matter of aesthetics. Sure, we all want to look better naked, but that is NOT the best reason for controlling our body fat levels and reaching and maintaining a healthy weight. Heart disease is nothing to mess around with, and the fact that if you are a client of Cr8 Fitness you have a medical grade diagnostic tool as part of your arsenal is something you need to take advantage of on a regular basis.

If you haven't been taking advantage of this important tool, now is the time.

Your health depends on it.

Make it happen.

Coach Dean

P.S. Not a client? You can still take advantage of the InBody 570 with a scanning package or membership. Contact us now to set an appointment.

My Biggest Super Bowl Takeaway(s)

Now I know that not everyone who reads this is a New England Patriots fan, but nobody is perfect, and I forgive you. 🙂

And even if you are not a football fan, or a sports fan in general, this article still applies to you.

As I reflected what was for some a really boring game, and others a frustrating game, and still others a game just to be grateful their team won, I thought about what we could learn from it. As I mulled it over, this is the thought that kept cropping up:

"Stick with what you are doing for long enough, but not for too long".

Going into the game the Patriots had an offensive game plan (based on what happened it was very offensive - but I digress). Stay balanced with the pass and the run, get the ball out of Brady's hand fast, work to the outside receivers. 

Did it work?

Based on the number of points they scored, it would be fair to say no. But I think it did, until it didn't. 

By staying patient with the run, and not trying to get too cute too soon, I believe it eventually wore the Rams defense down. But the Pats weren't so stubborn doing it "their way" that they weren't afraid to throw out the game plan and do something different (You can read about that adjustment here). They stuck with the plan long enough, made the changes they needed to when they needed to, and got the result they were looking for - in this case the winning touchdown. 

So how does that affect you? Good question. 

My takeaway from this is two-fold.

1) Don't give up on what you are doing too early.

It's human nature to want things to happen fast, like NOW! We start working out for the first time in a long time, and/or we change how we are eating in order to lose weight. 10 days later we haven't lost 20 pounds, so we give up. Whoa Nellie! You have to give things enough time to see if they are actually making a difference or not. You also have to actually be following the plan. Can I be honest here? When you start a nutrition plan and then "tweak it" here or there, you are not actually following the plan. Follow THE plan, not your preferred version of the plan. If you FOLLOW and COMPLETE the plan (the 2019 Fresh Start Challenge, for instance) and things aren't changing, then and ONLY then should you consider changing what you are doing.

2) Don't stubbornly persist in doing what you are doing if it's not working

Coach Dean's "Get Real" part 2. We all laugh about the person at the gym who we see on the treadmill, every day faithfully, for weeks, months and even years, and whose body never seems to change one little bit. We think to ourselves "What a waste of time, how dumb is that?" But be honest and look in the mirror. Are you getting the results YOU want to get, all the time? We all tend fall into this pattern. We LIKE doing endless cardio. We LIKE staying up late and watching television. We LIKE cookies, and ho ho's and french fries and donuts. We LIKE having a glass (or two or three) of wine or beer every night.

A tried and true coaching question I ask clients (and myself) is "How's That Working For You?" If it's NOT, it's time to change something. Doesn't matter if you like it or not. Want to or not. A different result then what you are getting is going to take what none of us really like - Change.

The Patriots could have stuck with what they were doing. Josh McDaniels could have stubbornly persisted regardless of what was actually happening. But he and the team showed how success is achieved.

"Stick with what you are doing for long enough, but not for too long".

Make It Happen!

Coach Dean

P.S. If you are ready for a change, you'll want to check out how to get your Free 2-Week Tryout Here

Injury is a Teacher

I am reminded often that getting older is not for sissies. For those of us who live in New England, I think that is why it is so fascinating to see an athlete like Tom Brady maintain a high level of performance in a very demanding game for so long. He said this morning on WEEI he wants to keep playing for a few more years, although he only negotiated with Gisele for another year. I bet that's getting as difficult as winning another Super Bowl!

I have been training off and on with weights since I was a teenager. (Unfortunately for a number of years I was a lot more "off" than "on"). I have never had a severe training accident in the gym which caused me to miss a bunch of time. But there are times I have done something unwise which put me out of commission for a few days.

If there is one thing injuries have taught me over the years is this:

Avoid Them At All Costs!

Now you may be thinking "no duh", but don't dismiss the obvious. Getting injured is not only about accidental slips and falls. Sometimes the "come out of nowhere" aches and pains are the cumulative effect of ignoring the seemingly minor. 

Here are three things you shouldn't ignore:

1) Attention To Properly Warming Up.

I didn't write just "warming up" for a reason. Being present and going through the motions is not the same as giving attention to it. Focus on each and every movement, work to complete the full range of motion, and spend the time getting focused for your session.

2) Pain.

There IS a difference between pain, tightness, and soreness. I designed this poster with the input of Dr. Brett Coapland at Performance Health a number of years ago. The take home on this? Your coach needs to know! 

2) The Stress of Daily Life.

I want you to train has hard as you should, every day you are supposed to be here. And yes, I said "should" not "can" purposely. None of us our at our best 100% of the time. The teacher of experience has taught me when to go full bore and when to back off a little. Technologies like HRV monitoring keep me honest about it. Learning this has also kept me from making the mistake so many of us do - not training when we don't "feel" like it. I don't feel like it more often than you may think, which is why I have training partners and why training with a coach and group that will keep you accountable is vital to long term success.

Injury is not something I want any of you to experience. The good news is - being proactive and paying attention to the "Big 3" outlined above can go a long way to preventing it. 

Remember. You can't train if you have a serious enough injury. If you are tight, sore, or in pain, let us know. That way we can help you or refer to someone who can. Eat like an adult. Sleep like a baby. Train like your best life depends on it.

Because it does.

Coach Dean

P.S. Please share this post by clicking the buttons below or to the left. Facebook is our friend! 🙂

From The Heart

Can I share my heart with you? If not, just click away from this post right now, because you are not gonna want to read this. We good?

Ok, if you are still here, I want to say thank-you. I appreciate your time and energy.

One of the scariest things I have ever done in my life is start a business and go out on my own. The only analogy I can think of is like a bird flinging itself out of its nest for the first time. Either you flap your wings hard and figure out how to do it, or you go "SPLAT". I am grateful no one has had to scrape me off the pavement yet.

Another one of the scariest things I have ever done in my life is sell Get Fit NH Concord, for a whole variety of reasons. But frankly one of the biggest reasons it was scary is because now that Cr8 Fitness in Epsom is our only location, we have a lot less room for error. That margin has been shaved razor thin. The scale of having two locations and sharing expenses is gone. Making it all work is a challenge we are attacking head on. Nancy and I have been working harder than ever at making this the best possible experience for you; we want you to be here, we want you to have fun, and we want you to get the results you are looking for. Our goal is to keep every client happy and coming back for more, for life. 

You know what's scary about that? We are human, we fail often, and when it comes down to it, that's not a goal we are probably ever going to achieve, no matter how hard we try. But that doesn't mean we are going to stop. Can I ask you a favor? When we don't serve you as well as you deserve, can you let us know BEFORE it gets past the point of no return? I am going to be honest, it HURTS when one of y'all stops coming to the gym, and it's not just all about us. We know how hard it is to get started in the first place, and we don't ever want you to stop reaching for your happy and healthy.

Every single one of you matters to us. Do we fail to show it sometimes? Yes, but not purposely. I can honestly tell you that both of us have shed tears at times over this business. I don't say that to make you feel bad for us, and I know that no one is out to get us. But you all are family, and when family doesn't come around anymore, it stinks. And yes, I am writing this today because one of the family has decided to not come around anymore. When that happens, we take it seriously, and this note is partly to let you know that. I believe we do a good job the vast majority of the time, but I know we haven't reached perfection. Regardless, I am going to be bold here, and ask you for three things:

1) When we screw up, let us know. We can't get better if we don't know and don't have a chance to talk with you about what's bugging you. Send us an email, shoot us a text, give us a call, or even better, let's just talk face to face. 

2) Don't give up. On us, our on yourself. You came here for a reason. Let's keep working on that, together.

3) Don't keep Cr8 Fitness to yourself. As I said before, I believe the vast majority of the time we are worthy of sharing with your friends, family, co-workers - even your medical professionals. One of Nancy and my goals this year is to get to the point where we are not spending ANY money on advertising, and we can't do it without you. We've made it easier than ever, and our community benefits too. (Read more about that here)

You Rock.

You really do. We don't say it enough. We'll do better.

Thank-you for choosing to train with us.

Coach Dean

Stability Breeds Strength

Are you stable?

If you ask most people that question about me, the answer is a resounding no, but I digress.

The American Council on Exercise defines fitness related stability as: the ability to maintain or control joint movement or position. Stability is achieved by the coordinating actions of surrounding tissues and the neuromuscular system.

Before you start yawning, let me tell you why this is all about you. The more appropriate stability you can demonstrate and achieve, the more of a rock star you will be in the gym. Seriously, I am not even kidding a little! 🙂

In fact, you will never reach your full potential until you have developed your personal optimal stability (and mobility, but that's for another day).

The practical ramifications of stability include being able to control your joints on uneven or unstable surfaces and staying off your butt. Icy driveway in a NH winter anybody? 

Postural stability is critical in the controlled environment of the gym as well. Heavy lifts (relative to your current strength, skill and ability) is crucial for proper performance and injury prevention. 

In my own training, as well as my programming, working on stability has become a "big rock". In other words it's a consistent focal point. Now that doesn't mean I don't still lift heavy things off the floor, but I am lot more careful to address left to right imbalances and instability on a consistent basis. I know that is what is going to help you and me train hard for the rest of our lives. I learned the hard way that ignoring unilateral instability not only stunted my gains, but it put me in a world of hurt. 

For this kind of work I like to program training tools that create a requirement to stabilize through the core and fire the myriads of little muscle we don't even think about.

Let's take the Turkish Getup for example; I can perform them with a 12kg Kettlebell very easily, but a 25 pound sandbag, with it's shifting contents, requires significantly more effort to perform. If you have been training here lately, you know what I am talking about.

We are also starting to implement tools such as Leverbells into our training programs, which are a whole new way to promote and enhance stability. Far from being the latest "fad" tool, these bad boys have been around in some form for a gazillion years (at least). They were introduced to me by Josh Henkin of DVRT fame, and after getting some instruction and training with them, we decided to share the joy with you.  You're welcome. 🙂

Here's an easy way to test your stability (and strength), and also to identify left to right imbalances.

In Case You're Wondering, This Is Cheating.

Stand on one foot, bring your thigh parallel to the floor and your lower leg perpendicular to the floor. How long can you stand there? Now try the other leg.  A baseline time to achieve is 60 seconds per leg. If you can stand for significantly more time on one rather than the other, you have a left to right imbalance, for some reason. Could be mobility, stability, or strength. 

Remember strength is relative, no matter if you ever want to lift heavy weights or not. You must have ENOUGH strength to stabilize, so don't ignore strength training. This stuff helps with cardio too. Your joints must be healthy and have the stability required to take the repetitive forces cardio produces. It applies to everyone, so if you are an "everyone", it applies to you!

Let's get stable!

Coach Dean

Show Your Purpose in 2019 with our Shirt of the Year

Our 2019 theme at Cr8 Fitness is:

"Purpose Unlocks Potential"

Coach Nancy has been encouraging you to think about your purpose for being here - what do you want to get out of all the work you are putting in? 

There really is no wrong answer. But if you want to make real progress this year there needs to be AN answer.

We are your locksmiths, but you hold the keys. There are 4 on our key ring that we need to have and use this year:

  • Commitment
  • Focus
  • Preparation
  • Accountability

I always find it super helpful to have visual reminders about the task at hand. That's why I am excited about our 2019 "Shirt of the Year". The more of YOU I see wearing it this year, the more I am going to be reminded to keep my eye on the prize. So help your old coach out, and order one today. I'd love to see you not only wearing one, but unlocking your potential in 2019.

Order forms are in the gym, and we are taking orders until next Friday, January 18.

Order yours today!

Coach Dean

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