Mindfulness Mondays: Avoid Perfectionism by Embracing Reality

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"If you're not growing, you're dying." -Tony Robbins
Ambition is the fuel that drives you to grow, learn, and create. But not all ambition is created equal. “Ambition” means different things to different people. One sets you up for satisfaction and happiness. The other is a recipe for consistent disappointment and dissatisfaction. It all depends on your approach.

The Dangers of Perfectionism

To some, ambition means perfectionism.
  • Do it right every time.
  • No mistakes.
  • If you’re not first, you’re last.
Perfectionists do everything in their power to avoid mistakes. But if your only goal is “perfect", success becomes a binary metric. So when you inevitably fall short of "perfect", you beat yourself up for not reaching the goal. Perfectionism is a path of unhappiness. How often to you hear successful person in any field talking about how they never made any mistakes? Not possible! To err is human! This isn’t a comfortable truth to accept. Everyone wants to be the exception to the rule. I can hear it now: “But Patrick…My perfectionism helps me do great work! I want to hold myself to a high standard!" There's nothing wrong with doing amazing work and having high standards. But if your high standards consistently destroy your happiness, what's the point?

Mindful Ambition = Optimizing

As Harvard Positive Psychologist Tal Ben-Sahar outlines in his book “The Pursuit of Perfect”, the alternative to perfectionism is optimizing. As an "optimalist", you still get to use your high standards and ambition as a motivator for growth. But you do so while staying mindful of the constraints in your life. This approach is rooted in reality, where success isn’t a binary metric of perfect end-results. Instead, it's about the day-to-day journey. Create success by using your limited time wisely by spending it on things that matter to you.

Embrace Reality and Make the Most of it

The perfectionist and the optimalist have similar goals. They want to be successful! But their approach to getting there sets them apart. Perfectionists may find some success in the short term with a focus on mistake-avoidance. But the long term picture of this mindset is a never-ending string of disappointments. Optimalists do their best while staying mindful of the very real constraints in their life. They know that mistakes and losses aren’t the same as failure. In fact, they are wonderful learning opportunities! This approach isn't easy, because it requires you to be honest with yourself about what you can and can't do. But the result of this honesty is greater satisfaction and happiness from the process of learning and growing. So, next time you find yourself in a tough spot, take a few minutes to shift from perfectionism to optimalism.
  1. Pause to reflect on your approach. Are you approaching this as a perfectionist or an optimalist?
  2. Let go of the expectation that you’ll ever be perfect.
  3. Embrace the reality of your constraints. List them out.
  4. Calibrate your approach given your understanding of your goals and constraints. What would putting your best foot forward look like?
  5. Move forward with intention.
This mindset of mindful ambition applies in the gym as much as it does in work or personal life. You might be having a zany week and haven’t gotten good sleep, or eaten health-promoting foods. When that’s the case, your performance might suffer. With a mindset of perfectionism, you'll leave this workout frustrated and upset. But it’s not about hitting a PR every single day. It’s about making the most of your training while staying mindfully aware of the constraints of your reality.

Based in Chicago, IL, Patrick Buggy is a coach and writer at MindfulAmbition.net, where he shares mindful strategies to help you live your best life. To receive his most popular articles, join his free weekly newsletter.

2017 05 29

Programming 5.29 – 6.4

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[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]Introducing Mindfulness Mondays Bone Broth is awesome! Wellness Wednesday 8 year anniversary, you are all invited!  Summer Sports Performance Camp @ CFSB CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)** Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare[/x_accordion_item][x_accordion_item title="MURPH - Monday 5.29" open="false"]ATTENTION: There is only one class today, arrive at 9:30am to warm up, wod starts @ 10:00am. Note: For Fitness, I will provide scaling for this, either in teams of modifying volume. COMP A. "Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.  [/x_accordion_item][x_accordion_item title="Tuesday 5.30" open="false"]FITNESS A. Every Minute on the Minute for 4 Rounds Minute 1: Bench Press x 5 Minute 2: Max Singles or Doubles Minute 3: Max Sit Ups Minute 4&5: Rest B. 150 Heavy Russian Kettlebell Swings for time Every minute on the minute stop and perform 2 burpees before returning to work COMP A. Every minute on the minute for 4 rounds Minute 1: Bench Press 5.5.4.3 Minute 2: 35 Unbroken Double Unders - note penalty Minute 3: 12-15 Unbroken Toes to Bar - note penalty Minute 4&5: Rest Penalty - every time you tripped during the double unders or broke up the toes to bar (meaning you dropped), add 5 kettlebell swings to part B. B. 150 American Kettlebell Swings Every minute on the minute stop and perform 4 Burpees before returning to work Notes: Scoring: A - score bench press weights, don't score the other pieces here. B - score time. Flow: You'll be building on the Bench press for fitness and comp, start with something reasonable and move up from there.  [/x_accordion_item][x_accordion_item title="Wednesday 5.31" open="false"]FITNESS AND COMP A. Quick Burgener warm up, then grab bars or stick with pvc and perform... B. Every 90s for 6 Sets - Start @ the bar and build for the day Hang Power Snatch x 3-4 or Full Snatch x 2 C1. 10 Minute Amrap 6 Turkish Get Ups Alternating Sides 20 Prisoner Box Step Ups directly into C2. 10 Minute Amrap 40 yard overhead walk left arm with TGU weight 40 yard overhead walk right arm with TGU weight Run 200m Notes: Scoring: Score heaviest weight used for HPS or Snatch, score rounds for C1 and C2 separately. Flow: This will be a quick intro, leading into a quick 5-8 minute PVC Burgener warm up - choose a level that you feel as though your skill will be properly challenged. If you have a shitty overhead squat and bad snatch positions, stick to a Hang Power Snatch until you are hitting your body weight at a single.  [/x_accordion_item][x_accordion_item title="Thursday 6.1" open="false"]FITNESS A. @ the top of a 4 minute mark for 4 Rounds Back Squat x 5 5 Scap Pulls 30s Pillar rest the remaining time B. 15 Minute Amrap - Teams of 2 Partner 1 - 10 Ring Rows Partner 2 - 10 Ring Rows Partner 1 - Max Strict Press Partner 2 - Max Strict Press COMP A. @ the top of a 4 minute mark for 4 Rounds Back Squat x 4.3.2.1 5 Scap Pulls 30s Pillar rest the remaining time B. 15 Minute Amrap - Teams of 2 Partner 1 - Max Strict Pull Ups Partner 2 - Max Strict Pull Ups Partner 1 - Max Strict Press @ 95/65 Partner 2 - Max Strict Press @ 95/65 Notes: Scoring: A - Score the Back Squat weights, build for fitness and comp through the rounds.  B - score total reps for fitness and comp for the team, the ring rows count toward the total for Fitness as well. In choosing weights for fitness, pick a strict press that will be manageable for 10-15 Flow: Build on the squats, scap pulls I want a 2 second at the top and bottom, make sure you engage during the pillar.[/x_accordion_item][x_accordion_item title="Friday 6.2" open="false"]FITNESS A. Quick Power Clean Warm Up - Burgener Style B. Every minute on the minute for 4 Rounds Minute 1: 5 Deadlifts Minute 2: Max Seated Bench Dips in 60s Minutes 3,4,5: Rest C. For time - 12 minute cap 21.15.9 Deadlifts @ 50% of today's heaviest 5 18.12.6 Burpee Step Ups COMP A. Quick Power Clean Warm Up - Burgener Style B. Every minute on the minute for 4 Rounds Minute 1: 3 Power Cleans Minute 2: Max Ring Dips in 60s Minutes 3,4,5: Rest C. For time - 12 minute cap 21.15.9 Power Cleans 135/95 Burpee Box Jumps 24/20 Notes: Scoring: A - score heaviest DL/PC, score total reps in dips. B - Score time. Flow: Build on the DL and PC. Start with something light and work to a heavy set for the day.[/x_accordion_item][x_accordion_item title="Saturday 6.3" open="false"]  FITNESS A. In teams of two, with only one teammate working at a time, complete the following for time: 1200 Meter Run (One person at a time) immediately followed by… 12 rounds of: 16 Push-Ups (8 each) 16 Ring Rows (8 each) 24 Air Squats (12 each) immediately followed by… 1200 Meter Run (One person at a time) COMP A. In teams of two, with only one teammate working at a time with the exception of the run, complete the following for time: 1200 Meter Run (Together) immediately followed by… 12 rounds of: 8 Strict Handstand Push-Ups (4 each) 16 Chest-to-Bar Pull-Ups (8 each) 24 Air Squats (12 each) immediately followed by… 1200 Meter Run (Together) Notes: Scoring is time.[/x_accordion_item][x_accordion_item title="Sunday 6.4" open="false"]A. 8 Rounds 30s Row, 30s Rest + 5 Minutes Rest + 8 Rounds 30s Run, 30s Rest + 5 Minutes Rest + For time 21.15.9 Russian Kettlebell Swings 12.9.6 Burpees     Notes: Lets work on keeping the pacing solid here  [/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 05 28

Bone Broth is awesome!

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Today we are going to talk about bone broth. So some of you may have heard of bone broth, some of you may have not, but it's all the rage these days, and for good reason ... it's super, super, super healthy for you. So first of all, let's start with a little explanation of what is bone broth? So bone broth is basically just, it's very similar to chicken stock, or beef stock that you might be familiar with. It's basically where you take a series of bones with some meat on it, throw in some veggies, typically carrots, celery and onion, but it could be peppers, garlic, any sort of spices that you like and you put it in a crock pot or a pressure cooker or something on the stove top and you let it cook down and what you're left with is some sort of drink or base for soups and stews that can be used to do a lot to improve your health. So I actually happen to have a cup of it right here, that I've been sipping out of. That's what bone broth typically looks like, that's chicken bone broth and that's just a melted version of this bonified bone broth that I'm going to talk about in just a second. A lot of people wonder, what's the difference between stock and broth? Well, typically stock, in a culinary context, is going to be something that you want to have really clear, and typically, it's just usually made from meat and veggies and you just cook it for about three to four hours. With bone broth, however, the goal is not necessarily clarity as you saw with that cup I have right here, it's pretty cloudy. It's extracting all the nutrients. So typically, you'll cook it for anywhere from 12 to 24 hours, if it's in a crock pot or the stove top, and you might put in some apple cider vinegar to help extract the nutrients from the bones. And typically with bone broth, while there might be some meat, there's usually a lot of bone. What is bone broth helpful for from a health context? It has a lot of collagen and gelatin. It contains a lot of amino acids that we don't necessarily get from the muscle meats that we typically eat, things like steak and pork chop and chicken breast. You don't get a lot of collagen and gelatin from those things. So collagen and gelatin is really helpful for hair, skin, nails. It's really helpful for repairing the gut. It's really helpful for immunity. Believe it or not, when people talk about how chicken soup is the remedy for all that ails you, what's healthy about chicken soup, or chicken noodle soup, isn't the noodles, it's the actual chicken stock, or chicken broth. That's the part that's really healthy for you. Bone broth is healthy for immunity, helpful for healing the gut lining, and helpful for hair, skin and nails. So how do you make the stuff? Well, like I said earlier, you can literally take the bones and meat from a chicken that you've just finished eating, throw it in a crock pot with some carrots, celery and onions, some apple cider vinegar, cook it down for 24 hours, strain it and then store it in some jars. You can do the same thing on the stove top. You can do it super quick in a pressure cooker, maybe in like an hour or two. But, what a lot of people realize is that they just don't like taking the time to do that. I'm one where I've said I was going to make it a number of times, and I've made it once or twice, but it hasn't really turned out the way I wanted. So there are a lot of great options now that will allow you to just buy it and have it ready made. Now, something to keep in mind is that if you want it as cheaply as possible, the best way to do it is to make it at home, but there are these more convenient options. So I'm going to talk about my three favorites. Number one, the one that I use all the time is Bonafide Bone Broth. These guys, I love their brand, I love their ingredients. This is real deal stuff, so in a lot of other stuff, you're not going to get that gelatinous aspect that you see in here. That goes away obviously once you melt it down. But that's how you can tell you have real legitimate bone broth. And you can use that for soups, stocks, what have you. The same company that makes Epic Bars, that a lot of you guys have seen, Epic Provisions, they also make bone broth. Now this is going to be more drinkable straight, they're not going to have as much collagen and gelatin in there. But this is also the legit, real deal. There's a lot of stuff that claims to be the real deal that is not. This is the real deal. But think of it more as something that you can sip on. And they've got chicken, they've got turkey, they've got a bison apple cider one, that I've tasted recently that's very good. Now the new player on the field is Kettle and Fire. These are the only guys out there that are making a bone broth that is shelf stable. That's actually drinkable, like if you actually bought bone broth, like from a standard stock brand on the shelf and you tried to drink it straight, it would taste disgusting. I've tasted this and it tastes really good. They're the only ones with a proprietary process, where they're able to get it shelf stable. They've got a beef broth and a chicken broth as well. No one's really better than the other, just really depends on what you want. This comes frozen and you've got to defrost it. This is shelf stable and ready. This needs to be refrigerated. It just depends on what you're looking for in terms of portability. Another place you can get bone broth? Shout out to Primal Kitchen, that'll be opening up here soon in our neck of the woods. They've got fantastic bone broth. I just wanted to introduce you to what bone broth is today, explain how it can benefit your health, and show you my top three options for bone broth that you can get in the store. All right, guys, thanks so much for tuning in. We'll see you next time.

2017 05 24

Introducing: Mindfulness Mondays

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Have you noticed it? The strange paradox of our modern world? Despite incredible advances in technology and society, we're still struggling to live well. Personal wellbeing takes the back seat to outdated narratives of how you should spend your time and act in order to be "successful". The challenges of modern life are all too common:
  • Stuck in an unfulfilling job
  • Struggling to build healthy habits, when the “easy way out” is always close by
  • Disconnected from the people around you
  • Confused as to why you feel unhappy when you have so much
  • And many others…
While these challenges may be common, their solutions are not. Since the conventional way of operating got us here in the first place, it's time for a new approach.

The Path Forward Starts From Within

There isn’t a silver bullet to solve these problems. But cultivating a mindset of Mindful Ambition unlocks a world of opportunity. "Mindful Ambition"? What the heck is that? I’m glad you asked. 😃 Mindful Ambition is a mindset that integrates two powerful life forces:
  1. Mindfulness grounds you in awareness and presence.
  2. Ambition drives you forward to learn, grow, and develop.
When you cultivate a mindset of Mindful Ambition, life starts to look like this:
  • You’re rooted in appreciation and gratitude for the life you live
  • You’re in tune with yourself and know what your priorities are
  • You’re growing and learning every day, uninhibited by limiting beliefs
  • You measure your success by internal satisfaction, not other people’s standards
  • You’re solution-oriented, and don’t shy from discomfort if it means solving a problem
  • You’re healthy: mentally, physically, and financially
Above all else, you’re living your life with intention.

Train Your Mind, Change Your Life

Your mental state dictates how you feel about every experience in life. And just like you come to CFSB to train your body, mindfulness helps you train your mind. Brandon invited me to share articles on mindfulness with the CFSB community. You can expect to hear from me each Monday, with new mindful strategies to help you live your best life. I'm so passionate about this because my mindfulness journey has improved my life in countless ways. In the past few years alone, I've...
  • Vanquished limiting beliefs
  • Built better habits
  • Reduced stress and anxiety
  • Increased my confidence
  • Conquered fears
  • Improved my decision-making
  • Cultivated gratitude
  • And more...
I can’t wait to see where this journey takes you!  

FAQ’s

What actually is mindfulness? Mindfulness is:
  • A state of being...
  • where you maintain nonjudgemental awareness...
  • in the present moment.
For more on mindfulness, check out The Beginner’s Guide to Mindfulness. I’m in. How do I get more Mindful Ambition in my life? Join the Mindful Ambition email community to get Mindful Monday Mornings, a weekly newsletter designed to start every week on the right foot! Who is this Patrick guy? I am a coach, strategist, and writer. My purpose is to live my best life and help others do the same. I work with ambitious professionals who want to do big things while optimizing for their personal wellbeing. Outside of Mindful Ambition, I’m an avid mover, from rock climbing to yoga to strength training. I also love photography, music, reading, and exploring the world around me. If you have any questions, just email me: patrick [at] mindfulambition.net.

2017 05 22

Programming 5.22 – 5.28

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[cs_content][cs_section parallax="false" separator_top_type="none" separator_top_height="50px" separator_top_angle_point="50" separator_bottom_type="none" separator_bottom_height="50px" separator_bottom_angle_point="50" style="margin: 0px;padding: 45px 0px;"][cs_row inner_container="true" marginless_columns="false" style="margin: 0px auto;padding: 0px;"][cs_column fade="false" fade_animation="in" fade_animation_offset="45px" fade_duration="750" type="1/1" style="padding: 0px;"][x_accordion][x_accordion_item title="Whats going on at CFSB" open="false"]Murph 2017 What's your commitment level? Wellness Wednesday 8 year anniversary, you are all invited!  Summer Sports Performance Camp @ CFSB CFSB Facebook Page: CrossFit South Bend Members Facebook Group Page ***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)** Kids Stuff: Childcare Partnership with CFSB and Free Time Kids Playcare [/x_accordion_item][x_accordion_item title="Monday 5.22" open="false"]FITNESS A. 20 Minutes to establish a Front Squat Heavy 10 @ 31X1 B. Teams of 2 - 18 Minute Amrap - One person works at a time 50 Burpee Step Ups 50 Ring Rows COMP A. 20 Minutes to establish a Front Squat 20rm B. Teams of 2 - 18 Minute Amrap - One person works at a time 50 Burpee Box Jumps 24/20 50 Ring Rows with Feet on Box 20" You may only work while your partner holds 115/85 in the Front Rack Notes: Score: Score the weight for A, score the total reps for B. A. 20 minutes isn't the longest time, so work your way up with 5's until you feel like you can hit a challenging 10 or 20, then go for it. Once you hit it, make the adjustment, was the squat dead on? was it far too difficult or far too easy? make an adjustment, and shoot for another 10 or 20. B. Choose a scaling you can manage the quality of the movement with. Links for my New U Folks! Front Squat Burpee Box Step Up Ring Rows [/x_accordion_item][x_accordion_item title="Tuesday 5.23" open="false"]FITNESS A. Turkish Get Up Skill Work B. @ a conversational pace - 10 minute amrap 6 Alternating Turkish Get Ups 18 Russian Kettlebell Swings C. Teams of 4 - Amrap in 15 minutes Partner 1: Row 15 Calories Partner 2: Max Push Ups Partner 3: Max Ball Slams Partner 4: Rest COMP A. Turkish Get Up Skill Work B. @ a conversational pace - 10 minute amrap 6 Alternating Turkish Get Ups 18 American Kettlebell Swings C. Teams of 4 - Amrap in 15 minutes Partner 1: Row 15 Calories Partner 2: Max Handstand Push Ups Partner 3: Max Ball Slams Partner 4: Rest Notes: Score A & B - No score, use it as a primer and warm up. For C, its total repetitions combined, including Row. A&B - Self explanatory, not much to get after here :) don't be afraid to challenge the turkish get up C. Okay, here we go. Stay with me on this one. For my coaches, this is man overboard style. Partner 1 Rows the 15 Calories, all the while, Partner 2 is hitting as many push ups as he/she can, and Partner 3 is hitting max ball slams, and Partner 4 is resting. As soon as Partner 1 finishes the row, he slides down the line, taps the push ups person, and takes over where the push up person left off. The person doing push ups slides down the line and taps the ball slam person - then takes over where that person left off, the ball slam person now gets to rest, and the person resting now has to row 15 calories - when he finishes, he dictates the switch down the line. Links Turkish Get Up Russian KB Swing Row Push Up Ball Slam [/x_accordion_item][x_accordion_item title="Wednesday 5.24" open="false"]FITNESS AND COMP A. Teams of 3 - Amrap in 25 Minutes - One person works at a time Run 1k 10x10 Yard Bear Crawls 200 Double Unders 10x10 Yard Plate Pushes Notes: Score: Total rounds + Extra You can share the work however you'd like, but you must move down the line and finish the work before moving on. Links Bear Crawl Plate Push Single Unders - Double Unders [/x_accordion_item][x_accordion_item title="Thursday 5.25" open="false"]FITNESS A. 25 Minutes to finish 3 Rounds 12 Bulgarian Split Squats each leg Max Strict Pull Ups B. Teams of 2 - Amrap in 10 minutes - One person works at at time Max Wall Balls COMP A. 25 Minutes to finish 3 Rounds 12 Bulgarian Split Squats each Leg Weighted Pull Up x 3 B. Teams of 2 - Amrap in 10 minutes - One person works at at time Max Wall Balls @ 30/20 Notes: Score: Score the heaviest weight used for BSS, and the total number of pull ups - or heaviest 3, whatever the case may be. For B, score total reps. A.You can build on the BSS and on the Weighted Pull Up. B. Simple enough, one person works, alternate rounds, come up with a game plan  and work it out. For comp, use the heavier balls. Links Bulgarian Split Squats Strict Pull Up Wall Ball   [/x_accordion_item][x_accordion_item title="Friday 5.26" open="false"]FITNESS A. 20 Minutes to finish a heavy 5 Deadlift @ 3111 B. 3 Rounds 1. 30s Deadlifts @ 65%, 30s rest 2. 30s Burpees over bar, 30s rest 3. 30s Knee Ups/Sit Ups, 30s rest 4. 30s Burpees over bar, 30s rest COMP A. 20 Minutes to finish a heavy single Deadlift B. 3 Rounds 1. 30s Deadlifts @ 65%, 30s rest 2. 30s Burpees over Bar, 30s rest 3. 30s Toes to Bar, 30s rest 4. 30s Burpees over bar, 30s rest Notes: Score: A, deadlift weight. B, Score total repetitions. A. Make it PRETTY, if it looks like shit, don't base your workout # off of it. B. Still, keep the deadlifts pretty, fitness can do knee ups, or sit ups - also, fitness can step over the bar, instead of jumping. Links Deadlift  Burpees over the Bar Toes to Bar [/x_accordion_item][x_accordion_item title="Saturday 5.27" open="false"]FITNESS A. 15 Minutes of Rope Climb Skill Work B. 3 Rounds 90s Rope Lowers or Half Rope Climbs 90s Rest 90s Max Plank Hold 90s Rest 90s Bench Dips 90s Rest 90s Row 90s Rest COMP A. 15 Minutes of Rope Climb Skill Work B. 90s Rope Climbs 90s Rest 90s Max Handstand Hold 90s Rest 90s Ring dips, or Muscle Up to Ring Dips 90s Rest 90s Row 90s Rest Notes: Score: No score, flow through, pay attention to movement, body positioning, quality and effort. A. Don't forget socks B. Again, focus is on quality during high efforts, not obsessing over the quantity. Links Rope Climb Bench Dips [/x_accordion_item][x_accordion_item title="Sunday 5.28" open="false"]FITNESS and COMP Murph Prep A. 10 Rounds 30s Jog 30s Fast Walk + 10 Minute Amrap 10 Reverse Snow Angels 30s Goblet Squat Hold 10 Pass Throughs 30s Goblet Squat Hold + 15 Minute amrap @ increasing paces, focusing on quality Run 200m 3 Pull Ups 6 Push Ups 9 Air Squats rest/walk 60s between rounds + 10 Minute Amrap 100 Yard walk in the sun 30s Ankle Stretch each ankle[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]

2017 05 20

What’s your commitment level?

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Today we are going to try to give you some tools to figure out how committed are you really, truly and deeply to your goals? This is something that we deal with a lot here at Crossfit South Bend. Whether it's fitness goals or health goals or mobility goals. Whatever goals you might have. One of the things we always talk to people about is their commitment level. What is that commitment level and what does that really mean? Okay. First of all, why is commitment level so important? Commitment level is going to dictate the appropriate protocol for that particular goal. I'll give you an example. If someone says, "Hey I want to lose 20 pounds." Right? "But I don't care whether it's in the next two months or in the next two years or in the next 10 years." Their commitment level is maybe a one, in the sense that they just don't really care when it happens. Then that's going to dictate what we do. We don't really have to do anything majorly invasive or severe at that point because they don't really care. On the other hand, if someone comes to you and says, "Well, I want to lose 30 pounds in three months." Which is a decently aggressive goal if they want to do it sustainably and in a healthy fashion. Then we have to have a talk about how committed are you? How committed are you to that goal, because lots of people want to do something like that but not everyone is willing to put in the effort. One of my favorite all time quotes comes in the form of the following saying which is, "Everybody wants to go to heaven, but no one wants to die to get there." We see this over and over and over again with fitness, nutrition and mobility goals. If someone says their commitment level is a 10 to me. When we're meeting I will always check to see if that's really true. The way I'll check, and it isn't a perfect method by any means, but the way I'll check is I'll ask, "Well what are you willing to sacrifice?" Because if your commitment level is a 10, that doesn't just mean, "Oh I really really want this thing." That means that you're willing to sacrifice to get it. Just like lots of people want to be rich but they still want to spend a lot of money or people want to have a good relationship but they don't want to put in the work to get there. Similarly with nutrition. People say, "Oh well, I want to achieve this thing. I want to have a six pack and I want to lose 30 pounds in three months." But what are you really willing to do? Are you, for example, willing to stop going out on the weekends as frequently? Are you willing to stop drinking for a period of time? Are you willing to go to bed at 10 p.m. every single night and get eight hours of sleep? Are you willing to do a mindfulness practice where you're de-stressing constantly on a daily basis? Are you willing to cook for yourself 80 to 90% of the time? It's okay if you're not willing to do those things. That's fine. If someone says, "Hey, upon realizing that this is what I would need to do to get to those goals, I'm not willing to put in that effort." That's okay. There's nothing wrong with that. If people come to us and say, "Hey look man, I just want to eat pizza and chocolate chip cookies." Or whatever it is they want to eat and they don't care about the consequences. We don't see anything wrong with that. What we see a problem with and what is most problematic for us is when someone says, "I want to do X, but I don't want to do the things required to do X." "I want to lose 30 pounds in three months, but I don't want to change my diet." Or, "I do want to change my diet but I only want to cook 40% of the time." Or, "I do want to get better sleep habits but I still want to go to bed past midnight. I still want to go out for drinks." We can't do anything for you in that case. There really isn't much to do. Your commitment level dictates what we are able to do. It dictates how we're able to help you. You need to get very very clear for yourself about what your commitment level is and whatever the level is, it's fine. If your commitment to achieving financial peace or what have you is a five, that's okay. If your commitment to achieving health and wellness is a 10, well then that's going to require a certain sacrifice. Ask yourself the following question, if your commitment level is a nine or a 10 to achieve a particular goal. Let's say it's a health and wellness goal. Ask yourself the following question, "What wouldn't I do to get there?" Not just, "What would I do, but what wouldn't I do? What wouldn't I do to get there?" That would be very telling for you because if you say, "Well there's really nothing I wouldn't do." Then you're very committed. If you're someone who says, "Well I don't know about giving up chocolate chip cookies. Well I don't know about giving up my beer on the weekends or hanging out with my friends." Again, that's okay, but you're not truly committed as you say you are. That's something that you need to get very very clear on. Because there's no way to help you achieve your goal unless you get very clear on that. Depending on your commitment level, we can give you more or less intensive protocols to help you get there. The people who say, "I'm willing to do this." And we give them the protocol and they do it, they succeed. The people who say, "Well I want to do this but I don't really want to put in the effort." They don't succeed and it's because they're just not willing to do what's required to get them there. In order to get a real sense of whether you are going to be able to achieve your goals, you need to know what your commitment level is. If you think you're really committed, ask yourself, "What wouldn't I do to get to this point and what am I willing to sacrifice to get there?" That will give you a lot of insight to how committed you are. All right guys. Thanks so much for tuning in. I'll see you next time.

2017 05 17

New U Bootcamp Fundamentals

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We are launching a new fundamentals program designed to develop skill and intensity through 6 weeks, its a bit more flexible time-wise than our current fundamentals, we have 3 times available, 3 days a week, for 6 weeks. Its designed to get everyone who joins much closer to their goals and prepare them for our CrossFit classes!
The May New U Challenge begins Wednesday May 31st
Who Are We Looking For?
You do not need to be in good shape to start. This program is designed for beginners!
1. Must be willing to come to our facility 3 days per week.
2. Must enjoy working in a group environment. The energy at our gym is infectious. When it's positive energy, there's nothing better. But negative energy spreads too.
3. Must be willing to take before and after photos to document our program’s success.
4. Must be committed to making this change. This will not work if the coaches and I want to see you reach your goals more than you do!
5. Must leave your ego and makeup at home. This is a place where hard work is respected. It is a humbling experience that we've all been through. Must commit to the entire 6 weeks. The first week is hard. We need people who will be here at the end to reap the benefits of all this hard work
6. This is not a "biggest loser" type challenge. Not everybody will be coming in with the goal of weight loss. All transformations are welcome. Must have the discipline to apply our nutrition plan. This is critical. We have a program that is tested and it works, but only if you follow it!
7. Must respect the rules of the gym. They're in place to set the culture. The culture is in place to give you the best workout experience possible.
Interested? Click below to apply for an interview!
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2017 05 15

Blog

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