- Big announcement! For a limited time, we are offering FREE Team Training sessions for current IFAST members. Join us at 12:15-12:45 PM on Monday, Wednesday, and Friday and at 6-6:30 PM on Tuesday and Thursday nights! If you don’t know what Team Training is, it’s a bootcamp-style workout, but with our own IFAST twist: awesome coaching and individualized modifications to give you the results you’re looking for. It’s a fun team workout that will kick your butt and keep you motivated. Come on in and try them out! Did I mention that they’re free?
- I love that more and more of my female clients are doing exercises with weight vests.
Rebecca Wharton just did a conditioning circuit today with a weight vest on, including tire jumps, 1-legged TRX rows, goblet squats, and burpees. (FYI, she complained that last week’s workout — without the weight vest — was “too easy.” So we threw the weight vest on this week.)
Julie Stout is doing farmer’s carries plus TWO weight vests on. Two weight vests = more than 50 lbs., which, if you’ve ever met Julie, is probably 60% of her body weight.
Nanette Barrett has been doing squats with two weight vests. I’m sure I’ve forgotten someone. If I have, let me know in the comments!
- Some big PRs to celebrate. On the lifting side:
Congratulations to David Frizzell for hitting his 405 lb. deadlift recently!
And to Maria Dolar for hitting 3 consecutive chin-ups in a row!
Rebecca Wharton just hit 2 consecutive chin-ups, too, and is working on that third. Watch out, Maria. You have competition! 🙂
Aaron Hebda just hit 360 lbs. on the trap bar deadlift for 6 reps, so I expect him to hit 400 soon!
On the body composition side:
Rodney Meeks has really buckled down and lost more than 20 lbs. in the last 9 weeks, and 3 percentage points of body fat. It really shows, too. Nicely done!
Finally, props to Kirsten Shaw for hitting more than 100 lbs. lost so far! That’s an amazing accomplishment and I am so proud of you for all the work you’ve put into it!
Please share your PRs in the comments — big and small! 🙂
- In case you missed it from one of my earlier blog posts, here’s a must-watch TED talk on the science of pain and the brain. It explains exactly why all pain is created by your brain (and why that’s a good thing, and why that doesn’t mean you’re crazy). If you or anybody else in your life has ever had a chronic pain issue (low back pain, knee pain, anything else), you need to watch this video.
- My best productivity hack so far: I really disliked how much time I was spending on Facebook and browsing the web aimlessly. So I signed up for an account at chains.cc where I make a list of all the small habits I want to cultivate, rather than waste time on Facebook. The list includes: study one muscle per day; write 750 words (of anything); practice a musical instrument for 10 minutes; read 10 pages of a book or journal article; study 5 words in a Romanian; do 5 minutes of physical activity (like walk, push-ups, or a full workout).
Every day, after I do those tasks, I check off the appropriate box. When you do something for 2 days in a row, you start building a chain. If you do something for 7 days in a row, the chain turns a different color.
Your job is to not break the chain. It’s a very simple and effective technique. It works because I’ve designed the tasks to be very easy (even if I don’t want to work out, I can just walk for 5 minutes and still have it count) and because I don’t like breaking the chain.
Granted, I’ve only been doing this for three days, but in the past three days I’ve spent maybe 10 minutes total on Facebook and aimless web browsing. It’s made me much more focused and productive, and I’m loving it.
If you have any new habits you want to cultivate, maybe you should try out chains.cc too!