Coach Tom Regier

GROWTH . . When is the last time you did something for the first time? .... . I’m not the biggest fan of heights. But I got some free tickets for a balloon ride and took it on with my wife. As you can see it was extremely worth it! . . Quite often the most rewarding things lie on the other side of fear. Lean into that fear and embrace it. The best way to overcome fear is ACTION . . Scared of making that phone call? Make that phone call Scared of asking that question in class? Ask it Scared of going to the gym? Just walk in . . That fear is a sign that you’re on the right path. It means that something can be gained on the other side. There’s a reward there and It means you’re growing! . . #growth #personalgrowth #mindset #personaldevelopment #trynewthings #hotairballoon #yeg See more

Ever heard something from decades or even centuries ago and thought that is still applies today? This is because it is based on principles. Principles are universal. They can be applied to almost everything. Things like Consistency Compounds. You may not see the difference in your habit changes immediately, but over time the benefits will start to show. Think about things like starting to invest early, brushing your teeth, or getting in 30 minutes of activity every day. ... All of these small daily actions add up to something much bigger later on. Methods change all the time. These are the specifics that are applied to obtain a certain result. We know that strength training done consistently over time will make you stronger and more resistant to injury (principle). But the way you get stronger (methods) can change. For example, you might do eccentrics for a while, then switch it up and work on lighter weights but lifting them quickly. You could do banded exercises, bilateral or unilateral exercises, holds, carries, squats, deadlifts, bench press, etc. There may even be a new method or exercise that comes out that claims to be the best at building your biceps. Great! But it doesn't change the fact that consistency over time is what leads to results. I hope it is clear here that principles are much more important than methods. If we get to the end goal, does it really matter what method we used as long as it was safe and ethical? Focus on the principles more and the methods less. #principles #methods #exercise #health #coachtomquotes #activity #nutrition #biceps #deadlift #squats #strength #coach #strengthandconditioning #consistency #consistent #consistencycompounds

What are they and why are they important? #benchmark #workout #crossfit #exercise #grace #fran #chelsea #helen #amanda #dianne #thegirls #herowod #running #weighlifting #gymnastics #coachtomigtv

I need to preface it with this. I don't believe that you need material things or different looks to be joyful and fulfilled. If you aren't fulfilled without it I don't think you will be fulfilled with it. Sure, you may feel happy for a time. But happiness comes and goes. Joy and fulfillment are everlasting. Let's begin. How often have you wished that your life was different?... Maybe you want to look different, feel different, act different. Are you sitting there wishing it would happen? This means you say you want it. You think about it from time to time, you might even tell people about it. But until you do something and take action, it's all talk. This is where willing comes in. You will something to happen through your actions. The walk needs to match the talk. Heck, you don't even have to physically talk in order to will things into being. You just need action! You simply need a why that is powerful and will drive you forward to produce results. So, whatever you goal is, whatever you're striving for, do you want it? Really want it? Or do you just kind of want it? Are you willing or are you wishing? #motivation #coach #fitness #health #life #willing #wishing #goals #why #findyourwhy #motivated #coachtomquotes #joy #fulfillment

1. Manage your social media and time wasters 2. Tell other people about your goals to help keep yourself accountable 3. Break your big goals down into manageable chunks #socialmedia #twitter #facebook #instagram #timemanagement #apps #phone #study #accountability #coach #goals #coachtomigtv

We get judged by our actions, not our intentions. You could have the best intentions in the world but if you come across as bossy or arrogant it isn't going to do much good. Action is also what makes things happen. You could intend to do something but if the action isn't there nothing will change. However, if you aren't intentional about your actions then your actions might not be getting you anywhere meaningful.... It comes down to writing out your goals, getting intentional about what you are doing. If you don't have that end goal in mind it's hard to become truly intentional about what you are doing. The process that keeps showing up time and time again, book after book, article after article is this: 1 Find your WHY for doing something. This is your big motivator. It is something that is greater than yourself and something that you will constantly be able to work towards. 2 With this end goal in mind, start planning out the step to get there. This is when you become INTENTIONAL about your actions. 3 Now that you have the plan, it is time to ACT. You've thought it out and now your actions are in line with your WHY. This has been tied to greater feelings of satisfaction and happiness. Sounds great right?! The problem is, most people don't have a really good strong WHY. This means it's hard to get intentional, and therefore it's hard to ACT in accordance with those INTENTIONS. Furthermore, some people may have a WHY but it is not strong enough and so they do not ACT. I do not know what the exact numbers are, but I would say the vast majority of people fall into these last two scenarios. Otherwise, we would be living in a much happier society. So, who will you be? Will you be someone who is acting intentionally? Or someone lost at sea? #motivation #action #intention #why #reason #greaterpurpose #act #intentional #intentions #humangrowth #personaldevelopment #mindset #beintentional #coachtomquotes #instaquotes #selfimprovement

More is not better. Focus on increasing intensity first. There are only a couple scenarios where adding More volume can make sense. And even when extra volume is added it needs to be done in a measured manner. #volume #intensity #coach #crossfit #exercise #health #fitness #education #crossfitcoach #fitnesscoach #healthylifestyle #healthyliving #coachtomigtv

#Repost @theptdc Personal trainers: Does inspiration culture make you feel like you need a huge following for success? ... You don’t.... ... All you really need is a small but faithful community that believes in you and trusts you as their expert. ... So don’t worry about influencers. You do you. ... #personaltrainer #personaltraining #coach #PT #trainer #fitpro #fitnesstrainer #certifiedpersonaltrainer #trainerlife #personaltrainerlife #personaltrainercertification #onlinetrainer #onlinepersonaltrainer #onlinecoach #onlinetraining #onlinetrainingcoach #onlinefitness #personaltraineronline #fitnessjokes #fitnesshumor #fitfam #WealthyFitPro #WFPptdc #WFPcomparison #coachtomshares See more

Just sayin... . . #workout #athomeworkout #workoutattire #slippers #pajamas #workoutclothes #comfort #fitness #health #humor #coachtomtweets

You've probably all heard the phrase "good things come to those who wait" right? I know what it is trying to get at, or at least I think I do, but I think it can be improved. I see waiting and being patient as two different things. When you are waiting you aren't active. You aren't really doing anything. It is very passive. ... Patience, on the other hand, implies that you are actively doing something. You will do whatever it takes for as long as it takes. People who are patient understand that it takes commitment to reach the goals that they have set out for themselves. They also understand that they must stick to a process. Quite often the process is laid out for you. In order to get fitter, you need to eat well and exercise. It's not that complicated. But just because it is simple doesn't mean that it is easy. Being patient, staying committed, and sticking to the process is hard stuff! However, when I think of waiting I think of someone sitting on the couch doing nothing. The reason I think the phrase needs improvement is that we as humans will always take the easy way out. That is how we are wired. We want to do as little work as possible. This saying almost gives you an out to do just that. People may think that "If I sit and wait, good things will happen." NO! You need to work. Really hard. Stick to a process, and stay patient. #motivation #quotes #instaquotes #wait #patience #patient #bepatient #process #grind #hardwork #workhard #fitness #health #nutrition #goals #attitude #mentaltoughness #coachtomquotes

No two squats will look exactly the same and that's okay! - Here's why. - #squat #mechanics #exercicse #fitness #coach #movement #evaluation #assessment #coachtomigtv

I'ma say...2 years. At least that's faster than the first time around . . #snatch #oly #olympicweightlifting #lift #weightlifting #technique #coach #snatchtechnique #gym #workout #covid19 #covid #coachtomtweets

When a bone breaks what do you do? You go to the hospital, get an x-ray, confirm that the bone, in fact, is broken, maybe you get the bone reset and then you get a cast put on. The cast is going to stay on for 4-6 weeks usually and then the bone is more or less healed. ... This would be an acute solution to an acute problem. That broken bone didn't build up over time. It just happened one day. BOOM and your bone was broken. Chronic problems, on the other hand, require chronic solutions. If you develop type 2 diabetes you may get put on insulin. But this would be an acute solution. The insulin helps you at the moment, but you will need it again the next day, or before your next meal. There are numerous stories of individuals getting off of their insulin meds through diet and exercise. This is a chronic solution. Your diabetes didn't happen all at once, it was something that developed over time. So, the solution has to mirror that. Another example is if you have gained weight. The extra 20, 40, 50 pounds likely didn't happen all at once. It may have taken months or even years to add up. So what will you do? Try that 30-day juice cleanse... try the next 'magic pill"? Or will you understand that the habits that lead you to where you are today took a while to develop so it is going to take just as long, if not longer to change those habits? A solution is defined as "solving a problem". In my opinion, many acute solutions to chronic problems are just masking the real cause of the problem and pushing that cause aside momentarily. To truly solve these long term problems you need to get down to the real reason why! I'm sure by now you've heard it time and time again but we live in a world where you can have almost anything you want instantly. So when we do have to wait or work hard for something the task seems a lot more daunting. However, that is the path to the true solution of chronic problems. If you, or someone you know, need help with your fitness or nutrition I'm just a DM away! Let's find your solution #coach #crossfit #crossfitcoach #chronicdisease #instaquotes #quotes #motivation #nutrition #fitness #diabetes #weightloss #coachtomquotes

We all know training logs can help with seeing how much you've improved or helping you hit a PR. But there are a couple of other reasons that also make it extremely beneficial! If you aren't keeping a training log, either on paper or on your phone, I highly suggest you start!... #training #physicalactivity #exercise #traininglog #personaltrainer #volume #workout #workouts #fitness #nutrition #pr #goals #lifting #weightlifting #crossfit #crossfitcoach #crossfitter #coachtomigtv

Awesome opportunity here if you know any personal trainers or people wanting to get into the industry! You, the personal trainer and health coach are at the mercy of a broken fitness industry. Where good fit pros (like YOU!) get stuck working grueling hours every day, just to keep your head above water (barely!). ... What if I told you that you CAN improve your fitness businessyou CAN increase your bottom line while working fewer hoursand that the playbook is available to you for FREE? YOU CAN, and it is. It’s called the Wealthy Fit Pro’s Guide to Online Training, written by my fitness business coach and mentor Jonathan Goodmanfounder of the Online Trainer Academy and master of the digital fitness marketwho wants to give you a free copy today. Get it now by clicking here: https://PTS.samcart.com/referral/free-book/2nFfqWgjX73wfIC4 It costs $19.99 on Amazon but if you use my special link above, it's yours. Free. You just pay shipping (and get instant access to the ebook and audiobook while you wait!) The fitness world is shifting to online. We've seen it day in and day out with COVID-19. If you need help getting your personal online training off the ground I highly recommend starting with this book. If I were you I would also consider taking his course, the Online Trainer Academy. I took this course myself and can't say enough good things about it. It will show you step by step how to start your own online training business. You can check that out here: https://PTS.samcart.com/referral/ota/2nFfqWgjX73wfIC4 #onlinetrainer #onlinetraineracademy #book #learning #knowledge #personaltrainer #online #onlinecoach #coaching #personaltraining #fitness #education #course #continuingeducation #coachtomshares

Did I miss anything? . . #crossfit #crossfithumor #assaultbike #airbike #athomeworkouts #athomeworkout #quarantine #quarantinelife #quarantinedfitness #quarantine2020 #coachtomtweets #coachtomhumor #perks

Have you ever gotten envious our jealous of others? Of course you have. You're a human being. We see what others have and wish we could have that too. Unfortunately, wishing gets us nowhere. If it were easy you would already have those things that you desire. ... It's okay to look across at someone else's lawn. But instead of looking at it and wishing, turn that into motivation. Follow that success. Success leaves clues. If you follow it, you're likely to catch it. Of course, success looks different to each individual. This means it's important to define what your version of success is. Once you've done that you can look to find those who have the results you want. Once you find those people you can start asking for advice. Maybe they mentor you and this mentorship saves you a ton of time and money. I don't know how many times I've worked tirelessly at solving a problem for hours on end. I finally caved in, asked for help, and the problem was solved in minutes! This is one of those universal principles that can be applied to so many different situations. Want to become better at sales? See if you can find a sales mentor. Want to lose 20 pounds? Find someone who has done that or someone who has helped others do that. Want to become a better husband/wife? Or a better father/mother? Talk to people who you think are amazing in these roles. Want to become a better athlete? You get the picture. So, yes sometimes the grass does appear greener on the other side. What are you going to do to make yours just as green? #grass #grassisgreener #envy #jealous #jealousy #motivation #mentorship #leadership #help #time #money #fitness #coachtomthoughts #coachtomquotes #instaquotes #quotes #motivationalquotes

Regardless of what your condition is exercise can help! In most cases it's even been shown to be as effective or more effective than medication. If you aren't sure if you should be physically active, get cleared for peace of mind. But in most cases, people will be cleared for exercise within their physical and psychological tolerances. You've just got to get started. ... #exercise #fitness #health #chronicdisease #healthylifestyle #cancer #heart #heartdisease #physicalactivity #metabolicconditioning #cardio #coachtomigtv

There are a few things I'm sure we are all missing from the gym right now. . . What are you looking forward to most of all when we are finally able to get into the gym? .... . #gym #tweet #coachtomtweets #chalk #soap #washinghands #fitness #exercise #excited #crossfit #weightlifting #crossfitter #coach #coachtomhumor See more

Generally speaking, we are either asking yourself questions that relate to a fixed mindset or a growth mindset. A fixed mindset is one in which you feel like you are born the way you are. You feel that you have natural strengths and natural weaknesses. You also feel like it is very difficult to change these skills and attributes, so why bother? A growth mindset, on the other hand, understands that some people are born more naturally gifted at certain things but also knows th...at with hard work and practice you can get better at and develop the skills, traits, and attributes where you may currently be lacking. Which state of mind would you rather be in? The questions we ask ourselves can actually shape this mentality. If you find yourself asking questions like "Why does this keep happening to me?" or "Why do I suck at this?" you may be thinking with more of a fixed mindset. However, if the questions you ask yourself are more along the lines of "How can I improve?" or "What could I have done better?" you likely have more of a growth mindset. A growth mindset is generally more greatly associated with, well, growth! The great thing is that this mindset can translate into all areas of your life! From relationships to business, to parenting, to sports, to cooking, etc. you name it! So, here are some questions to ask yourself today: 1) Do I tend to lean towards a fixed mindset or a growth mindset? 2) How could I start thinking with more of a growth mindset? 3) What is one small thing I could do today to improve in one area of my life? What kind of questions are you asking yourself? #questions #coaching #ask #growth #fixed #growthmindset #fixedmindset #mentality #coachtomquotes #instaquotes #quotes #mindset #relationships #sports #cooking #business #career #skills #traits #attritbutes #grow #life

Warm ups are probably one of the most important parts of the class. They allow a coach to: 1) Connect with each person 2) See how athletes are doing emotionally, psychologically, and physically 3) Correct movement faults... Warm ups are not for: 1) Checking your phone 2) Eating 3) Going to the washroom 4) Selling something at the front desk. As an athlete warms up can: 1) safely and effectively elevate your heart rate for the upcoming workout 2) be used as intentional practice to improve your mechanics and skill Any way you look at it warm ups are super important. Are you utilizing your warm up to its fullest potential? #warmup #workout #heartrate #exercise #crossfit #coach #athlete #coachtomigtv #roadtoccft #roadtocfl3 #phone #bathroom #sales #connection #personalconnection #personaltrainer #fitness #fitnesscoach #fitnesstrainer

#Repost @activeliferx Over 75% of what we do is unconscious. .... Less than 25% of what we do can actually be done on purpose, as this post suggests you should act. . So what’s the catch? . Habits. . We are a sum of our habits. . We can develop new habits on purpose and over the course of time, function subconsciously as today it is difficult to do with max effort. . Audit your life. . The number one risk factor associated with your health is your ability for choice. . Look around, as a society, we need to be making better ones. . #ActiveLifeRx #NoPainTrain #habits #life #health #choice #purpose #healthylifestyle #coachtomshares See more

Never said I was perfect . . What's your Achilles heal when it comes to snacking? .... . #snack #almonds #chocolate #nutrition #nutritioncoach #sweets #treats #coachtomtweets #humor #humour #coachtomhumor #enjoy #treatyourself See more

If you want what you do in the gym to translate into a better quality of life, we need to move and develop capacity in the ways the activities of regular life demand. So, in addition to biking, running, walking, swimming etc. this means we need to be able to: Squat Hinge... Push Pull Carry Rotate If you're programming is missing some of these aspects you may be leaving something on the table. #push #pull #carry #rotate #hinge #squat #bike #run #row #swim #crossfit #crossfitcoach #movement #life #gym #strength #qualityoflife #healthylifestyle #health #fitness #coachtomigtv #roadtoccft #roadtocfl3

An awesome visual for toes to bar! #Repost @thegymnasticscourse [TTB WEEK]... Stay in the phone booth - a gem from TGC coach @chuckbennington When? Kipping toes to bar Why? This is a cue that you can use with your athletes who are able to quickly cycle through sets of kipping toes to bar. It is a reminder to keep efficiency by staying: Tight on the toe tap to the bar. Even on each side of the bar on the hollow and arch positions. Notice the tight/compressed hollow body at top of TTB. In order to rep these faster, flexibility and correct body position is imperative. Repost from @whiteboard_daily TheGymnasticsCourse.com - #thegymnasticscourse #crossfit #trainingvideo #gymnastics #fitness #tgcttb #ttb #kip #kipswing #tension #kipping #coachtomshares See more

I will still fall into the trap of "oh it doesn't look that hard" . . But that's the beauty of fitness. The workouts don't really get easier. BUT as you get fitter you get more work done in less time. You get healthier and build a barrier against disease. .... . Anyone else fallen victim to this trap . . #crossfit #amrap #workout #intensity #fitness #fit #disease #hard #tough #stronger #fitter #faster #coachtomhumor #coachtomtweets #roadtoccft See more

Want to be a better coach? Want to be a better leader? Want to make a greater impact? Two things: 1 offer fewer answers 2 ask more questions . .... Quite often people go to coaches or mentors seeking out answers. They want to know what to do and how to do it. But, how many people actually like being told what to do? Or, how likely are you to do something that someone else told you to do just because they said you should? . . Everyone knows that eating healthier foods and getting regular exercise is going to lead to a healthier body. No one needs to tell you that. The answers are often quite simple. You don't need a coach to tell you that. . . What most people need is a coach to keep them accountable and on track. A coach should ask questions that help to find out what is really going on. What motivates you? What's on your mind? And what else? What is the real issue for you here? What do you really want? What small thing can they do today? How can I help you as a coach right now? . . These questions open doors that would have remained closed if not asked. These types of questions help a coach, coach! . . The athlete/individual/client also feels more empowered because they came up with the idea themselves. Maybe they found what motivates them or they found one small thing they can do consistently to help them move towards their goals. . . So it if you want to change the way you lead, coach, or help others then ask. Ask and then shut up. Fight that urge to jump in and give your answer or opinion. Quite often that silence is just the other person thinking about what you just asked. There is power in silence. . . #questions #ask #powerinsilence #motivation #leadership #coach #crossfitcoach #coaching #coaching101 #coachtomquotes #instaquotes #leader #leaders #fitness #exercise #nutrition #crossfit See more

A huge part of getting the most out of your fitness comes from in between the ears. . . Today I talk about the importance of 2 main things:... 1) Goal Setting 2) Positive Self-Talk . . These are two universal principles that can apply to any area of life! . . #mentality #mentalgame #selftalk #positiveselftalk #goalsetting #goals #smartgoals #realistic #achievable #time #subconscious #subconsciousmind #fitness #exercise #motivation #coachtomigtv #roadtoccft #roadtocfl3

If you're struggling right now with snacking here's something for you! . . The habit loop goes like this: 1) Cue (i.e. I'm bored) ... 2) Routine (i.e. eat something) 3) Reward (i.e. not bored) . . When habits are layed out like this we can see that if we change the eat something with a different activity we can get the same reward! . . It's about identifying your cues and then switching up your routine to create the same reward. It is simple but simple does not mean easy. . . #Repost @precisionnutrition Whether out of stress, anxiety, sadness, boredom, or grief, it’s understandable why we turn to food for comfort. Food offers a pretty greatif very temporarysolution to our suffering. . . Think of it this way: When you stress eat, you’re using food to solve a problem. Only it’s a problem that food can’t solve. . . What’s more, most people who experience emotional eating feel trapped and guilty afterward, which just perpetuates the behavior. . . So whether you’re a coach trying to help clients with their stress eatingor you’re looking for solutions for yourselfwe have three not-so-obvious strategies that might help. . . Creating a nourishment menu is just one of these strategies. For more strategies, and practical ways to actually use them, head to the link in bio. . . #nutrition #habit #habitloop #cue #routine #reward #food #nourishment #menu #activity #snack #snacks #snacking #food #fuel #nutritioncoach #coachtomshares See more

I'd take the assault bike over running right about now . . On a scale of 1-10 how is everyone doing with those at home workouts right now? .... . Let me know #workout #athomeworkouts #athomeworkout #quarantine #quarantinelife #fitness #covid19 #exercise #assaultbike #bike #run #coachtomhumor #coachtomtweets See more

Consistency is like interest. It can help you or it can hurt you However, unlike interest, you have complete control over the terms. You decide whether you do the task weekly, or daily. You decide whether you spend 2 minutes on it or 20. ... You decide the time of day you will do it! When you choose one habit to start working on consistently it is amazing what can happen. Let's say you started focusing on going for a walk every day. You figure you can fit in a 30-minute walk at lunch so you commit to it and stick with it. You like how the exercise makes you feel and you come back to work more vibrant for the afternoon. After a month of walking, you realize you feel a little tired at the end of the day as well so you commit to doing a short workout after you get home from work. Awesome! Now let's say another month has passed and you start to notice you like the feeling after your workout but you would like to feel better during it. So, you decide to improve your nutrition around your workouts and your workouts improve! Another month goes by. The added exercise has made you more conscious of your drinking habits. Instead of pop or juice, you are now opting for water more often. In month 5 you notice that staying up late leads to you feeling drained the next day. When you workout you don't get the same feeling as when you get a good night's sleep. So, you start going to bed a little earlier and you feel better! Now after 5 months (all because you started with a walk) you are: 1 Going for a walk every day 2 Workout out after work 3 Eating well 4 Hydrating properly 5 Getting a good night's sleep Consistency with that first habit has now lead to a host of amazing other habits! But it didn't happen all at once. It took time and these habits compounded onto one another. So, what is one small action you could start doing today that would move you towards your goals? Let me know in the comments #consistency #interest #habits #fitness #walk #dailyhabits #consistencycompounds #goals #nutrition #sleep #hydration #water #health #healthylifestyle #crossfitcoach #coachtomquotes #instaquote

Here is why shorter, high intensity workouts will beat long, lower intensity workouts everytime when it comes to fat metabolism and helping you lose weight. Got questions? Let me know below #intensity #carbs #fats #metabolism #weightloss #exercise #highintensity #crossfit #crossfitcoach #fitness #oxygen #carbondioxide #respiratoryexchangeratio #work #rest #coachtomigtv #roadtoccft

Any of these look familiar? . . #Repost @thebarbellphysio... ANKLE MOBILITY RESTRICTIONS can cause several problems in the squat! . 1 To make up for ankle restrictions, some athletes will lean their torso far forward. While this may work fine for the back squat, during front or overhead squats, this will cause lots of issues! . 2 Heels lifting off the ground, creating an unstable base for lifting from. . 3 Feet spinning outward during the performance of the squat. . If you have any of these issues, you may need to assess and begin working on your ankle mobility. For my favorite ankle mobility exercises, see my article at https://thebarbellphysio.com/best-ankle-mobility-exercises/ (LINK IN BIO) Collab with @muscleengineered #ankles #anklemobility #squat #mobility #exercise #fitness #technique #squattechnique #strength #crossfit #powerlifting #olympicweightlifting #oly #coachtomshares See more

Everyone has an exercise or two like this. . . What's yours .... . Let me know below . . #fitness #exercise #squat #coachtomtweets #coachtomhumor #bulgariansplitsquats #splitsquats #unilateral #legday #legsstrength #strength #balance #coach #fitnesscoach See more

I love this quote. Nowhere in there does it say anything about money or material things. I believe it means that you have people who love you. They are close and you are connected. You have the ability to do the things you want to. You have your health. You serve others. ... We have come to believe that wealth is an accumulation of goods. Perhaps some even believe that the bigger our bank account is or the number of toys we have the wealthier we are. I am not saying that it is wrong to have those things. However, there are people don't have much and are enjoying life to the fullest. I've heard the phrase, "well I would rather be crying in my Lamborghini than being happy in my Corolla." WHAT?!?!?! That shows how much some have come to value materialistic things. Don't buy things to impress others. I believe that right now we are going through a real reality check. What is important to you right now? During this forced slow down. Is it your car or your fancy house? Or are you finding yourself more focused on the ones you love, maintaining your health, and helping others? We may have had some things taken away from us. We may not be able to experience life to the fullest right now. At least not the way we are used to. But you can sure make the most of it. #life #wealth #money #health #fitness #family #friends #rich #experience #serve #helpeachother #helpothers #perspective #instaquotes #instagramquotes #coachtomquotes

It might be hard to relate (especially if you are a younger coach) but we need to try and put ourselves into their shoes. They may be having some negative self-talk, they may be anxious, they may have a poor attitude when it comes to intensity because they've been told they should slow down and take it easy. Put yourself in their place, try to understand where they are coming from, support them and make them feel comfortable with your awesome coaching and positive environme...nt #masters #mastersathlete #crossfitcoach #crossfit #roadtocfl3 #roadtoccft #coachtomigtv #mentality #mentalgame #positivity #empathy #confirmationbias #attitude #coach #intensity #exercise #healthyliving #healthylifestyle #movement #movementforlife

Managing risk factors is important for any age level. However managing risk gets even more import with Masters athletes. . . For teens an injury may set them back a few weeks. No big deal. But for a master's athletes, an injury could be a major setback. .... . Here are some things to ask yourself as a coach in order to mitigate risk as best as possible. . . #1) What is the speed at which the movement is performed? Greater speed will lead to greater risk. . . #2) What is the is being lifted? Generally speaking the heavier the load the greater the risk. . . #3) Is the exercise dynamic or static? Dynamic exercises are usually more complex, require more strength and balance and therefore will have a greater risk. . . #4) How much mobility does the movement require? Higher mobility requirements like a snatch will pose more of a risk than say a box squat where the range of motion is controlled. . . #5) How familiar is my athlete with this movement? Newer movements pose a greater risk. Consider decreasing load and speed. . . #6) Am I training in a group or 1 on 1? You won't be able to watch everyone the entire time in a group setting. This means greater risk. Take this into account. . . #7) Is the athlete injured? What is their injury history? If they are injured we need to modify. If they have previous injuries they may also be at a higher risk even if the injury has "been resolved" . . #8) What is their current level of fitness? What is their fitness history? If they are completely new they are at greater risk. Take it slow. If they have been out of it for a while but used to be very active, again start slow. However they will usually improve quicker than someone new because they've done it before. . . Overall these questions will create a perceived level of risk. If the benefit of the exercise outweighs the risk, great! But if the risk gets too great, especially with the older population, then we need to consider if that exercise in particular is worth it or not. . . #crossfit #masters #mastersathlete #crossfitmasters #crossfitcoach #risk #reward #exercise #riskmanagement #coachtomtweets #coachtomthoughts #instatweet #thursdaythoughts #fitness #injury See more

Comment "Yes!" below if you're killing it! The ability to self-correct is huge. Self-correcting takes self-awareness. Self-awareness starts with a strong goal or purpose and lots of practice. Here is how to get started:... STEP 1 - Identify your goal or purpose. Everyone is a little different. Here are some questions to get you started. What motivates you? What inspires you? What fires you up? What do you enjoy doing? What could you talk about for hours on end? You can have more than one purpose or goal. I think having 3 is good. One for each main aspect of your life. 1 Job/Career/Business 2 Family/Loved Ones 3 Continuing education/self-improvement STEP 2 - Be aware of your actions One way to become more aware is to write down what you do every day in 15 or 30-minute increments. How much time do you spend on your phone? In front of the TV? Working out? Making good food? With your loved ones? On your own continuing education? STEP 3 - Ask yourself "are my actions aligned with my purpose?" This requires that you slow down, take a second and actually ask yourself this question. STEP 4 - Adjust your actions if needed If your actions are aligning with your main goals/purpose then perfect! If they are not, what is one small thing you could do to make your actions fall in line with your goals and purpose a little bit better? Having your actions aligned with your purpose makes us feel like we've accomplished something. Like we are moving forward. It makes us feel good about ourselves and motivates us to keep going. Are your actions aligned with your goals? Comment below #actions #purpose #goals #habits #selfawareness #selfimprovement #coachtomquotes #motivation #instaquotes #dailymotivation #quotes #motivationalquotes #fitness #health #nutrition #crossfit #crossfitcoach See more

We are disagreeing on too many of the wrong things. . . In the fitness world for example, people argue about what the best way to get fit is. .... . In rehab there are so many different methods that could be implemented. . . Don't even get me started on nutrition . . What if instead of thinking our way is the best and everyone else is wrong, we all started thinking about the client? . . We need to focus on what's really important. Helping people. Truly helping people. Sometimes that means you aren't the right person for the job and that's okay! . . There will be people who either need a different service or don't like your program. Refer them out to where they need to go. This is fine. You know why? Because there will be people who love you, love your service and need your expertise . . Each individual needs something different. If we all agree that the number one thing is to help that person get better then the method that is used matters much less. . . In life we also disagree about little things that sometimes get blown out of proportion. If we looked at the big picture and found common ground I wonder if these arguments would happen. . . I wonder if that fight with your boss would have been different if you had both focused on improving the company instead of focusing on your own self interest... . . I wonder if that argument with your spouse could have been avoided had you focused on what's truly best for your kids instead of worrying about who was right... . . Focus more on what we have in common. We all need certain things. Food, shelter, love, comfort, etc. Focus more on the main themes or principles and less on the specific method. I think you will find yourself in a much happier place. . . #method #principle #agree #argue #fight #disagreement #health #fitness #crossfit #crossfitcoach #nutrition #life #religion #parents #family #coachtomtweets #coachtomthoughts #bekind #crucialconversations See more

If you're bored at home and looking for a cool gymnastics project! . . #Repost @thegymnasticscourse .... . DIY Project: Parallettes! #Repost @crossfittraining The resourceful spirit continues to abound while the CrossFit community stays at home. Here’s one from the archives that harkens back to another time when CrossFitters had to be innovators by necessity: . . Parallettes training is fun and highly developmental. Without gymnastics training we opt out of the most potent neurological training (coordination, accuracy, agility, and balance) available to an athlete, and parallettes training is essential to your gymnastics development. We hope our fervor for parallettes training specifically and gymnastics training generally will inspire all of you to get hold of a pair of parallettes and begin your gymnastics training in earnest. Continue reading, Really Cool Homemade Parallettes on CrossFit.com (link in bio) #CrossFit #CrossFitTraining #Fitness #gymnastics #covid_19 #quarantine #homelife #homegym #homeworkout #homebody #parallettes #diy #homemade #coachtomshares See more

Debunking the Top 4 Myths About Masters Athletes . . First of all, the majority of studies out there prior to 2012 were mainly focused on sedentary individuals with underlying medical conditions. Therefore, it is unfair to apply those same findings to the entire population. .... . Here is what some more recent studies have found in regards to some common myths. . . MYTH #1 - Older Athletes Cannot Get Stronger or Increase Physical Capacity . . Most research around this topic has been done on sedentary people or endurance athletes who did not undertake a strength training regimen. However, Wroblewski et al. (2011) found that when strength training is implemented, strength and muscle mass do not decline with age but rather with inactivity. In other words, something that applies to all populations. . . More recently, McKendry et al. (2018) showed that master's athletes can continue to adapt to exercise in a similar way to young adults. . . MYTH #2 - Older Adults Should Not Train at Intensity . . Here we need to keep in mind that intensity is always relative to the individual and if we follow the @crossfit charter of mechanics, consistency, then intensity the risk for everyone regardless of age is greatly reduced. . . Higher injury rates are correlated more with higher workout volumes (overuse) than high intensity (Langer, 2015). Therefore, intensity can actually play a roll in decreasing volume, thereby reducing injuries . . MYTH #3 - Older Athletes Need a Segmented Program That is Simple with Reduced Skill Demand . . How often have you or someone you love been told that walking is the best exercise for older adults? It can definitely be a good start but it usually does not challenge neurological capacity (balance, coordination, accuracy, agility) enough. . . These aspects need to be trained MORE as we age. Yes weightlifting and gymnastics skills might be more complicated to learn but that is exactly why they need to be incorporated! The movement just needs to be appropriately scaled. . . MYTH #4 in comments #masters #mastersathletes #myth #myths #mastersmyths #crossfit #fitness #strength #athletes #coordination #balance @crossfittraining

Sometimes you don't see change for what feels like a really, really, really long time. People will often see the end result and think it happened so fast or that you were so courageous to go through the massive change that you did. I like this quote's description of courage a lot. Yes, it takes courage to make big changes. Sometimes courage appears loud because it has to be to make a difference. For example, if we all stood silent on certain issues nothing will change. It... takes courage to stand up in those situations. However, I also think courage is more than that outward roar. I do believe that courage can also come from a small voice inside of us. Something that tells us, despite what anyone else may say or think, that we should keep going. I love this quote because it shows that anyone can have courage. You don't need to be that person who leads a huge movement. You can show it every day! #growth #courage #motivation #mentality #keepshowingup #justshowup #instaquote #instaquotes #instamotivation #coachtomquotes

This is the only course in this study guide that I haven't taken so it will be interesting to learn all about it! . . It is going to help debunk some myths that I definitely have already seen in my line of work and I'm hoping to share those with you in the coming days. .... . Today I talk about the Masters Quadrant and how master's athletes get broken up into different archetypes. Each archetype will have different considerations, risk factors and coaching priorities. . . Lots to think about when running a master's class! #crossfit #roadtocfl3 #roadtoccft #masters #mastersathletes #crossfitmasters #fitness #health #healthylifestyle #qualityoflife #goals #goalsetting #fitforlife #coachtomigtv See more

#Repost @rpstrength Try and keep your focus on the things that you can control, especially right now. You might not be able to get out or get to the gym, but you can still control what you think and what you do at home! @rp_transformations #... Focusing on your nutrition is another thing that you have control over. It might not make sense to restrict calories too much right now due to the stressful events occurring but you still have the ability to control what you feed your mind and body! # #rpstrength #rplifestyle #rpdietapp #diet #nutrition #consistencyiskey #locusofcontrol #coachtomshares #control #focus #reaction #attitude #mindset #mindsetiseverything See more

Has this ever happened to you? . . You decide to jump on the health and wellness train. Good for you first of all! You decide that your life needs a complete overhaul. Let's say, for example, that you tell yourself you are going to start: 1 Waking up early to workout... 2 Working out 5 days/week 3 Eating 3 healthy meals/day 4 Drinking 2L of water/day 5 Getting 8 hrs of sleep/night 6 Meditating twice/day 7 Eating 5 servings of veggies 8 Eliminating sugar 9 Going for a walk every day Etc etc. . . That starts to look like a lot to handle all at once. Quite often when people make big changes like this and they miss one small thing they get discouraged because they feel like they have failed. . . Fortunately, there is a way to fight against this. Pick one thing to work on at a time. If that one thing doesn't seem manageable break it down further until it does. Maybe instead of getting 5 servings of vegetables your goal is 3. Or instead of 8 hours of sleep it's 6.5. . . Once you choose a manageable habit you feel you can do every day start doing it! You will get it done more often than not, feel confident and start to gain momentum. Each time you complete it you get what's called a "little win". You will suddenly start to do more healthy things because you already did one small thing and you'll get on a roll! . . However, you must keep focusing on that one thing until it's engrained. View anything else you do is a bonus! Once that one habit is solidified then and only then should you start looking to add another one. It might take a month or two, but if by the end of the year I told you that you would have 6-12 amazing healthy habits built up would you take it? . . #habits #change #habitchange #fitness #health #smallchanges #thepowerofhabit #health #wellness #coach #coachtomthoughts #coachtomtweets #exercise #nutrition #hydration #sleep #meditationspace See more

What does this mean? Serving others is free. It doesn't need to cost you any money to do something for somebody else. You don't need to pay for showing someone that you care about them. The only barrier to entry is you. Sure, it takes some time and effort but people are wired to give back. Reciprocation is a real thing. People want to give back to those who have helped them. ... Think about providing value to others. Help them get through tough times, go above and beyond, and make your service invaluable. It might take some work but try and change your perspective from "what can I get out of this?" or "how does this benefit me?" to "how can I serve others?" and "how can I give them the most value?" If you work on that and can flip that script in your head everything starts to change. It is definitely something that I am continuing to work on but I am aware of it and working on it every day. #serve #value #valuecreation #serveothers #helpothers #give #givingmentality #free #service #work #mentality #mindset #motivation #coachtomquotes #mlk #mindsetshift #changethescript

Talking about: 1 different learning styles 2 the importance of telling people what to do, not what not to do 3 positive reinforcement vs. negative reinforcement .... . #kids #kidsfitness #kid #kidsactivities #crossfitkids #roadtoccft #roadtocfl3 #coachtomigtv #auditorylearner #verballearner #kinesthetic #kinestheticlearning #positivereinforcement See more

Get ready for some tempo goblet squats and tempo single arm bench press this week @crossfit_camrose !!! . . We are going to keep those tendons healthy .... . #Repost @activeliferx Your ability to vary at home may feel limited. . Less equipment options means less exercise choices. . Whatever you do, remember that you still need tempo days! . Neglecting tempo while you increase your rep count of squats, lunges, pushups, burpees, and running will put you on the fast track to tendon pain. . One day per week, for tendon’s sake, incorporate intentional, slower down than up tempo. . Ideal would be in the 4 second eccentric time range. . #ActiveLifeRx #NoPainTrain #tendon #tendonhealth #squat #gobletsquats #benchpress #tempo #eccentric #eccentrictraining #strength #health #fitness #crossfit #crossfitcoach #strengthcoach #coachtomshares @movementresolution See more

Here are a couple things to think of while we are still in our current predicament. . . Your food options might be limited. You may not have access or may not be able to afford the same type of healthier foods you normally do. That's okay! We may not be able to get the best case scenario, but you can try and make each meal just a little bit better! .... . Cook it in olive oils instead of vegetable oil. Try rice or quinoa instead of pasta. Make your own dressings, etc. . . With exercise your options may also be limited. You may not have all of the equipment you are used to. That's also okay! How can you make your exercise sessions just a little bit better? . . Can you move more intentionally? Slow certain movements down and focus on your technique? Add a walk into your day? . . Think about adding some good things to make your decisions just a little bit better. It will go a long way. . . Good --> Better --> Best . . #good #better #best #diet #nutrition #exercise #walk #movement #goodbetterbest #quarantine #coachtomthoughts #coachtomtweets #nutritioncoach #perspective #personaltrainer See more

Awesome quote from @benbergeron 's book "Chasing Excellence". . . I just finished reading this book not too long ago and this quote stood out to me. .... . Opportunity is there, you just need to button down those overalls and get to work. . . Look for where people need help. Look for where you can provide value. Really truly care about people. . . There's no time like the present! . . #motivation #opportunity #justdoit #work #workhard #hardwork #coachtomquotes #people #dogoodthings #care #kindness #help #helpothers #coveralls #thomasedison #instaquotes #instamotivation See more

"Disappointment is the gap between expectation and reality" @johncmaxwell Our reality has definitely changed, so I believe our expectations should change too...for now. Otherwise that gap will get wider and we will be disappointed. This is not to say you can't keep improving and working towards your goals. You should! Just maybe not quite as much as before. ... Stay positive, stay optimistic, but stay practical. Inspired by @syattfitness and @garyvee #optimism #positive #practical #expectations #reality #goals #weightloss #musclegain #covid_19 #coronavirus #changes #diet #exercise #anxiety #stress #coachtomigtv

Good stuff here! . . Remember that post I made about how exercise is medicine? .... . Its almost like I have a couple certifications from them or something. . . #Repost @precisionnutrition Leave a in the comments if you can relate. Psst! Listen now to PN Supercoach, Dr. Krista Scott-Dixon's (@stumptuous) chat with @stuartaitken_ on the LTB podcast up at the link in bio. #nutrition #exercise #exerciseismedicine #moveeveryday #dailyhabits #dailymotivation #dailymovement #movedaily #fitness #coachtomshares See more

Taking the time to focus on your breathing can make a huge difference . . By finding somewhere quiet and focusing on your breathing even for just 5 minutes you will help your body calm down and enter the "rest and digest" state. .... . With everything going on, it is easy to be high strung all the time and get into "fight or flight" mode for too much of the day. Getting into this mode is okay for short periods of time like when we exercise. However, having it turned on all the time can be detrimental to our health. . . We need to relax! . . Lie down, or find somewhere comfortable. Take your hand and place it on your stomach. Breathe in for 5 seconds, hold that breath for 5 seconds, then exhale for 5 seconds. Repeat that sequence for 5 minutes. . . Try and focus on just your breath, the rising and falling of your hand and the counting. If your mind wanders (and it will) that's okay. Just bring it back to focus once you notice it. . . Collectively I feel we need to all take some time for ourselves and relax. . . I know I do. . . #relax #stress #fightorflight #restandrelaxation #restanddigest #breathe #breath #breathwork #chill #chillout #calm #zen #meditation #coachtomthoughts #coachtomtweets #health #mentalhealth #mentalhealthmatters #mentalhealthawareness #sympatheticnervoussystem #parasympatheticnervoussystem See more

A lot of people will look at someone they view as really successful and think that they are so lucky to be able to do what they do. . . Sure, maybe luck had something to do with it, but more often than not that person has simply created good habits that lead to their success. There was no magic pill, no 6-week cleanse, and no quick fix products. They took the time to develop good solid habits and are now reaping the rewards. .... . We often see the finished product of these people's hard work and not the process that it took them to get there. We might even get jealous or discouraged because we want to do something similar, yet it seems so far away. . . What if instead, you used the fact that they've done what you want to do as motivation? After all, they've done it, so now you know it's possible! . . START HERE - for any goal, break it down into skills and habits. Ask yourself, what skills do I need to accomplish that goal? Then ask, what habits are going to help me develop those skills? . . Work on those habits every day. You will then start to develop the skills that will lead to you obtaining your goal. . . It all comes from habits. #goals #motivation #excellence #habits #health #wellness #fitness #coachtomquotes #skills #mindsetiseverything #dailyhabits #smallhabits See more

The CrossFit kids manual is actually incredible. In younger years a healthy lifestyle can be highly encouraged or highly discouraged. Which one would you prefer to instill in your children? Here I talk about the importance of associating exercise with fun and why it's so important to keep exercise in schools! ... #exercise #kids #crossfitkids #childdevelopment #brain #education #exercisebenefits #fun #fitness #crossfit #roadtoccft #roadtocfl3 #coachtomigtv

So good #Repost @thefootcollective Awesome quote by one of the most amazing teachers and smartest humans in the world of health -@nutritiousmovement ... Everyone gets older everyday, it’s inevitable.......BUT how your body changes as you get older each day is completely up to you . Work on your body, correct fundamental movement patterns and you can have a body that gets better (instead of worse) with age #thefootcollective #takeresponsibility #aging #barefoot #strongfeet #health #truth #education #ottawa #physicaltherapy #injuryprevention #movement #painfree #rehab #prehab See more

Kids need activity. We all know that. But what type of activities are best for their bodies and development? . . It has been found through multiple research studies that these two areas are particularly important. Here's why: .... . 1) IMPACT LOADING - also known as jumping or bounding. . . This type of activity helps to increase bone mass and density. Bones will react and remodel based on the forces out on them. . . This lower magnitude, higher frequency type movement, has been shown to provide positive changes in bone density. . . The fact that there's no external load allows these kinds of movements to be self scaling. The rebounding type action will also help develop speed, power and strength. . . 2) VESTIBULAR WORK - getting upside down. . . The vestibular system is important in providing one's body with information about acceleration and the body's orientation. . . Movements that stimulate the vestibular system include log rolls, forward rolls, standing spins, handstand holds, cartwheels, etc. These movements help to improve balance, coordination, agility and accuracy. . . Vestibular stimulation has also been linked to improved brain function! . . Now you know . . #crossfit #crossfitkids #kids #kidsfitness #fitness #impact #load #vestibular #cartwheel #summersault #handstand #jump #landing #skipping #bounding #bonedensity #coachtomtweets See more

What does this mean? It is important to plan ahead. For example, you need to know where your destination is before you get into your car and start driving. Likewise, you need to set some goals for the day, week, month, year, etc. in order to keep yourself headed on the right path. ... However, you also need to stay flexible and learn how to adjust on the fly. Let's say the road isn't smooth. You hit a pothole and now you've damaged a tire. Or maybe perhaps there is a roadblock and you need to find an alternate route. In situations like these, you have two choices. You can either stick to your original plan and potentially be sitting there stagnant for a long time. Or you can adjust on the fly and find another way of getting to the same destination. This is the hand you've been dealt. What are you going to do with it? I think life is the same way. You need to constantly be adjusting on the fly. You might think you're going to get X,Y,Z done today but then all of a sudden A comes along and it's way more important or offers a greater opportunity. What do you do? It is more than likely, the road will not be a smooth one. Yes, you need to have a destination in mind but how you get there doesn't matter as much. What matters is that you are open to different routes, different options, and different opportunities. Be proactive, not reactive. Look ahead. See if you can see the obstacles that you could potentially come across and work on finding a way around them before they stop you dead in your tracks. #plan #modification #reactive #proactive #planahead #mindset #flexible #goals #destination #road #analogy #instaquotes #motivationalquotes #coachtomquotes #motivation

Lots of things go into a good CrossFit program. . . Workouts are constantly varied but not random. . . Here I talk about how to evaluate your program, what makes a good program and some common pitfalls. .... . I also barely even know what day it is but we are getting through it . . #fitness #crossfit #roadtoccft #roadtocfl3 #coachtomigtv #programming #workout #workouts #overallfitness #constantlyvaried #functionalfitness See more

If there was ever a time to work on improving your fitness it's now . . The fitter and healthier you are the bigger buffer you have against sickness. .... . See this forced slow down as an opportunity! You might have more time to focus on your fitness, your nutrition, your sleep habits, etc. Take advantage! . . #Repost @thebarbellphysio 7 out of 10 people aren't dying from mechanical shoulder pain, they're dying from chronic disease. Let's celebrate that people are enjoying human movement and are actively fighting against the larger health problems that come from a lack of movement and poor diet. . Awesome quote from Ep 132 of #PursuingHealth by @juliefoucher #fitness #health #sickness #opportunity #crossfit #crossfitcoach #coronavirus #covid_19 #coachtomshares #improvement #nutrition #exercise #sleep

Breaking down common misconceptions! . . I think this is a big one. Yes, the workouts might seem random but there is a method to the madness. .... . There is a reason that workout is on the board. It's always about moving people forward towards the goal of increasing work capacity across broad times and modal domains. . . We won't let you skip out on the things you aren't good at. We won't let you always train "in your wheelhouse" . . In fact, one of your goals (in my opinion) should be to not have a "wheelhouse" . . The only way around this is if you cherry pick workouts. You know who you are . . So stick to your schedule. The program will vary and over time you will increase your overall fitness. You just need to show up . . I'll talk about this more in my next IGTV video. Stay tuned . . #programming #program #crossfit #varied #workouts #wheelhouse #conditioning #strengthandconditioning #fitness #workcapacity #methodtothemadness #coachtomthoughts #coachtomtweets #consistency #justshowup See more

I'm not talking about a single type of growth in particular. Growth can be achieved in so many different areas and many different areas of growth can be used to help others. Here are a few areas you can grow:... 1 Knowledge 2 Faith 3 Finances 4 Family/Relationships 5 Mindset 6 Health/Fitness There are many more. This is not an exhaustive list. But, it does help paint the picture. Growth in all of these areas will help you help others. If you gain knowledge, you can pass that on to help other people. If you grow in your faith, you can help show others the way. If you grow your finances, you can give back to those less fortunate. If you grow on your close relationships you and those around you become happier and more fulfilled. If you work on having a growth mindset you know you can learn new skills and in turn, can use these skills to help others. If you grow in your health and fitness you are better able to take care of the sick. The more you grow the more value you can give to other people. Think of how you can grow in this time to help others and your growth in one area just might spill over into another. Which area are you going to focus on first? Let me know below #growth #growthmindset #finances #finance #health #fitness #knowledge #faith #family #friends #relationships #selfgrowth #selflove #instaquotes #coachtomquotes #sunday #sundaymorning #personalgrowth

Strength days are super important for developing (you guessed it) top end strength! . . The stronger we get the quicker we can increase our overall fitness. .... . They also might help keep you out of the nursing home. . . So don't skip em! #strength #strengthandconditioning #strengthtraining #squat #frontsquat #reps #weights #weightlifting #crossfit #programming #coachtomigtv See more

Couldn't agree more . . #Repost @squat_university ... Learning should never stop. I don’t care if you’re a coach, an athlete, a physical therapist or medical doctor. When you take it upon yourself to learn something new everyday and become a student of the process, doors will open and you will be amazed at what you will find. . You don’t know what you don’t know. The second you think you know it all is the second you plateau your growth. . Stay patient, stay humble, work your ass off and never stop being a student! _________________________________ #learn #learning #study #student #master #process #athlete #coach #physio #doctor #opportunity #plateau #growth #growthmindset #selfimprovement #education #knowledge

Exercise, eating well, and getting some fresh air are arguably some of the best things you can do for your body right now. . . We may have more time on our hands but this is not an excuse to A) do nothing... B) do more than you normally do . . Exercise is like medicine in that we need the right dosage to yield the beneficial effect. . . If we do nothing, I'd you don't get any exercise it's impossible to get fitter. . . If we get too much we don't allow our body to recover. This can also hurt performance. . . Finding the right balance is hard but as I mentioned yesterday, focus on shorter more intense workout sessions. Don't worry about a ton of volume. There is such a thing as too much of a good thing! . . Exercise is meant to be good for you but when we do too much it can turn into a negative. . . Everyone is a little different. Everyone's absolute intensity is different but the relative intensity should stay the same. In other words regardless of what weight you're using, how many reps you do, how fast you move, or how far you go, the workout should feel the same for everybody. . . If it doesn't feel difficult it won't change you. However when you expose yourself to things too intense for too long or too often we may not get the desired change we are looking for. . . It is a constant balancing act. But that's life in general. We don't have it all figured out. We are constantly trying to balance family life, social life, work-life downtime, hobbies, sleep, fitness, nutrition, faith etc. Finding the optimal dosage for workouts is no different. . . The more you practice, the more you listen to your body, the closer you will get to finding what's right for you. . . If you need some help with this I'm all ear. Send me a direct message and let's chat . . #exercise #dosage #medicine #exerciseismedicine #fitness #quarantine #time #timemanagement #volume #intensity #coachtomthoughts #tweegram #screenshot @twitter See more

The @crossfittraining Level 2 handbook has a lot of good nuggets in it. The course itself is a lot more hands-on than Level 1 but there is still a lot of knowledge to learn and be applied. This is one thing that I think many people misconceive about CrossFit. They think that they need to add more volume in order to get better. However, oftentimes adding more volume leads to a decrease in intensity. Decreasing intensity leads to overall less power output. Less overal...l power output equals less overall fitness. Again, this comes down to making sure you can recover after each session in order to get fitter. Another thing that is mentioned in the Level 2 Handbook is that the volume taken on by Games athletes is "not representative of what CrossFit programming should look like." So, when someone comes up to you and thinks that CrossFit is just about doing a lot of things over and over again in high volume, or that it's crazy because that is what the Game's athletes do, they are simply unaware of what CrossFit was truly meant to be. It is: 1 A core strength and conditioning program designed to increase work capacity across broad times and modal domains. 2 A program that supports health and wellness 3 A program that has long-term health in mind 4 A program that constantly challenges its athletes to be just a little bit better. So, don't go adding more volume into your training for the sake of adding more volume. Quite often if you dial back the volume but ramp up the intensity, you will see better results. #crossfit #training #coach #intensity #volume #roadtocfl3 #roadtoccft #coachtomquotes #instaquotes #gregglassman #quotes #thursdaythoughts #fitnesseducation See more

In a time where there is a lot of negativity going around I challenge you to see as many positives as you can! What positives have you been able to see lately? Let me know below ... #positivemindset #positivity #mindset #home #quarantine #fitness #homegym #gym #gymlife #friends #socialmedia #stayconnected #staystrong #coachtomigtv

It's amazing how these themes can be applied to so many different movements. All themes aim to improve the safety and efficiency of the movement. . . 1) Midline Stabilization - this is key for any heavy lift or for when we need to transfer lower from core to extremity. I talk about its importance in my last IGTV video.... . . 2) Core to Extremity - this is the utilization of the core to transfer power from the major, fast moving muscles in the lower body to the smaller muscles of the upper body. When done properly the athletes efficiency is extremely high. . . 3) Balance About the Frontal Plane - again this is about efficiency. The most effective way to move and object is in a straight line. If the object starts moving away from that straight line efficiency is lost. . . 4) Posterior Chain Engagement - this is about fully utilizing the major muscles of the back, glutes and hamstrings. They are some of the biggest most powerful muscles in the body. Why wouldn't we want to use them? This is why you will commonly hear your coach saying "keep you heels down". This action engages the posterior chain. . . 5) Sound Hip Function - this one is all about performance. We want athletes to be able to fully utilize the power from their hips. This means standing up super tall during movements like snatches, cleans, sandbag over shoulder, box jumps, push press, etc. . . 6) Active Shoulders - This helps to make your movements more efficient and safer! For example, act of pulling the barbell into your shins during a deadlift activates your shoulders and keeps the bar in the frontal plane making the movement more efficient. It also decreases the amount of sheer force placed on your back improving the safety of the lift. . . 7) Full Range of Motion - this means having full capacity about a joint in order to be able to do what our bodies were able to do. Having full ROM makes movements safer and more efficient. . . 8) Effective Stance and Grip - each movement has a specific stance and grip that will make that movement as efficient as possible. The deadlift for example, has feet placed under the hips, in a powerful position and hands outside the hips so the arms don't interfere. See more

What does this mean? The world needs cooperation right now. We need people to work together and help each other out. We need to focus on COMPLETING one another. Maybe your neighbor can't go out to get groceries. Complete them and go get their groceries for them. ... If you bought too many things and someone you know has run out, complete them and give them what they need. This is called having an abundance mindset. We understand that there is plenty to go around and we are looking to help and serve others. If we think about competing, we will be thinking of a scarcity mindset. We will buy and hoard items because we feel that either we have them or we don't. In this scenario, we are worried only about ourselves. So, I have some final questions for you: 1) What can you do at this time to serve and help others? 2) Are you thinking about completing or competing? 3) Are you thinking with an abundance mindset or a scarcity mindset? Stay healthy my friends! #health #complete #compete #helpeachother #strongertogether #bettertogether #coachtomquotes #instaquote #corona #coronavirus #covid19 #community #neighbor #help #abundance #scarcity