2017 is off to a wonderful start at the gym! There are some new faces coming in that have done a wonderful job exceeding expectations and showing some discipline by getting in and most importantly, getting after it!
This past month has brought back in some old friends, and introduced me to some new friends that are excited about what fitness could bring to their lives. Below I have listed information regarding some of the training opportunities at Brickhouse Strength!
Adult Training: The month of January brought on the introduction of our Pop-up fitness class. Each training session brings on a unique challenge and at times, in a unique location. Be on the lookout for when our next one is on our Brickhouse Strength Facebook page!
If interested in more than just one class per week, and just so happen to be an early-riser, then the Early Bird Training Program just might be for you! Classes for this program begin at 7:00am, 8:30 am, and 9:15 am Monday thru Friday.
Kettlebell Conditioning: The kettlebell is one of the most unique training modalities out there. This type of training has been around for a very long time and I am pumped to be launching this program starting on February 6th. Over the course of the month, you will learn how to perform kettlebell exercises in an environment designed to challenge you both physically and mentally. The kettlebell is a wonderful tool for building up conditioning without having to spend countless hours on a treadmill, track or pounding pavement. This class will be offered every Monday, Wednesday and Friday at 9:15 am.
Want to receive a discount and join our Brickhouse Kettlebell Club? This club gives you access to all Kettlebell classes at over 20% off the normal rate. Sign up here!: Brickhouse Kettlebell Club.
Kettlebell 101: If you are interested in learning more about how to train with Kettlebells but aren't sure if you are ready for Kettlebell Conditioning, then I encourage you to come in for Kettlebell 101. With this program, you receive three 30 minute training sessions learning all the basic moves. Once you are done with this program, you will be ready for any Kettlebell training program! Click here for more information!
What I've Been Writing...
What Is A Schism? This blog posts takes a look at some of the problem that I see working with groups and teams. It is a divide and if not squashed early, could ruin your season!
My Eating Plan! In this post I discuss my eating strategy for the week. This style of eating requires a little bit of discipline but in the end, it is definitely worth it!
What I've Been Reading...
I made it my mission to read one book, short story or listen to an audiobook every week for 2017. So far so good!
Thanks for reading!
With the advent of the internet, information is readily available for all of us. In some instances, this is incredible. A great example of this is a boy named Easton LaChappelle. At the age of 14, he decided he was going to make an affordable prosthetic arm. Fast forward a few years, and guess what, he made it happen! Do you want to know where he learned how to do it? You guessed it right if you answered THE INTERNET! It is amazing what the internet can do.
Now, if all the stories about the internet ended the same as that one, we'd live in an even better world. But, sadly they are not. There is a lot of misinformation out there. A lot of stuff that will confuse people. Just google, "how to lose weight" and you will find an incredible amount of resources. So which one to follow?
Every single person is unique. Each body is different. That being said, one "diet" or method may work incredibly well for one person, and terrible for another. That is why we experiment. This is my second go at trying time restricted eating, intermittent fasting, or whatever the heck you might want to call it. I work well with rules so I set them. I consume food between the hours of 6:30 am and 2:30 pm. I am busy coaching from 3:00 to 6:30 so there is no time to eat anyway. I go home, make some tea, read a book, and then go to bed. Some days I am hungry, but other days, I have no problem. The key to this for me is being busy. If there is idle time, I will fail. That is why I forget all the rules and eat whenever I want on the weekend. I don't want to fail so I create rules that work in my favor. When Monday arrives, I am back on track. Over the course of the last few weeks, I have been sleeping great, working out with enthusiasm, and feeling awesome.
Why do I do this? For a few years, the simple reason is that I overeat. Restricting my eating to a small window allows me to overeat at meals, but still keep the calories in check. I am basically just skipping a meal. The more complex reason, which is a reason I don't yet fully understand, is to reduce inflammation in the body. When you're constantly metabolizing food, your gut never gets a rest. It is working non-stop. When you take a break from eating for a period of time, it gives your insides a little time to relax. A healthy and happy guy is at the root of optimal health. It makes sense to take care of it.
And one more thing...
The more you eat, the greater the likelihood of causing inflammation in the body. So if you don't eat past 2:30 pm, which means you are basically skipping dinner, that is 5 less meals a week. Multiply that by 52 weeks in a year and you have 260 less meals eaten. Kind of crazy when you think about it!
If you want to try it out, I recommend scheduling the non-eating part of the day during your super busy hours. If it is the morning, then don't eat until 9 or 10. If your busy at night, then fast at night. If you are busy in the middle of the day, then you are screwed! Just kidding. Maybe you use a basic eating window like 10 am to 6 pm. Then adjust it from there. Keep your eating window open for 8 hours and make healthy food choices. Sorry, doritos and snickers do not count!
If you want more scientific info on the topic, search Valter Longo and Ruth Patterson. They have great interviews with Rhonda Patrick on her podcast. They've done the research and it is impressive!
Give it a shot and let me know how it goes!
Schism: a split or division between strongly opposed sections or parties, caused by differences in opinion or belief.
The first time I ever heard this word was back in 2009. Brett Favre's days as a Green Bay Packer were over and after finishing one season with the New York Jets, Favre was ready to "retire" from football. But then the Minnesota Vikings came a calling. Favre decided to join that team and then a report came out that there was a schism in the Minnesota locker room. Some players supported Tarvaris Jackson, who was already on the team, and others were excited about the arrival of Brett Favre. The locker room was divided. Fortunately for the Minnesota Vikings, they had good leadership who put an end to this nonsense ASAP. The team was able to get it together that year and won a lot of football games.
Working at public schools and coaching a few different sports over the course of my life, you don't have much choice in who comes out for your team. You can a few new kids out each year but by and large, you coach who is on the team. There is no recruiting. There is no selecting kids from a certain background or part of town. You coach who you have. With that, there is going to be some differing of opinions. Some kids want to lift weights at home, at the new fitness club, or just skip training all together. They may want to miss the optional workouts in an effort to play more video games or take a nap. Some might just want to work and make a little cash. But in the end, all of these things take away from creating a unified team. A divide could potentially shows it ugly head within your team. Enter the word schism.
A schism is a split or division within in your team caused by differences in opinion or belief. This is a scary situation and if not identified early on, it could wreak havoc on your program. That being said, the kids that train together will have a better relationship with one another. You can't get around that. A special bond is formed when you are working hard to accomplishing things you have never done before. The kids that decide to train elsewhere or not train at all miss out on this. They almost become outsiders to those who train together. It is our jobs as coaches to identify this problem and try to de-escalate the situation to the best of our ability. At the end of the day, kids are going to do what they want to do. It is our job as a coach to make the environment one that every kid wants to be a part of!
Chris is a Certified Strength & Conditioning Specialist and member of the National Strength & Conditioning Association. He has recently served as a high school football and wrestling coach. Chris loves swinging kettlebells around, watching football and reading books!