Posts in Coaches Corner
5 Fun Fall Fitness Tips
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By: Coach Sarah

Fall is nearly here which means pumpkin patches, hayrides, apple picking, yummy treats … the list goes on! Here are 5 helpful tips to keep your fitness and health top of mind while appreciating all the perks of my favorite season!

1.     Take advantage of the weather 

Enjoy this time with the cooler air and less allergies! Choose activities that you enjoy doing even if it is outside of the gym – go for a walk on the paint creek trail, a bike ride, or even head out to a park and create your own body weight movement workout. 

 

2.     Start building habits now to get you through the holidays to come 

Take the opportunity to set two or three goals for yourself; write them down and make them visible! Throw a sticky note on your fridge, mirror, or even at your desk at work. Seeing your goal(s) helps reinforce WHY you’re doing what you’re doing when it gets hard. Need help coming up with SMART goals? Set-up a meeting with a coach - that is why we are here! 

 

3.     Enjoy the farmers market finds 

The local farmers market is going to have the best, freshest, and in-season produce. Stop by and pick up some tasty finds to grill up with your friends and family! But don’t forget to Treat Yo Self! A treat now and again will let your body indulge in it’s cravings and then put you back on track so that there is no binging. 

4.     Participate in community events 

The community always puts on events especially this time of year. Check out what you can do to get out of the house, get moving, and enjoy the crisp air! Rochester Community Events Calendar

**Don’t forget about the Crossfit Reviver Family Appreciation Day!**

5.     Be prepared for the darkness 

This is the time of year when the days start to get shorter so the sun isn’t out as long. This can lead to seasonal affective disorder. Be mindful of this and take the appropriate steps to help yourself in this hectic time of life. 

Coaches CornerSammie Terbrack
Let's talk N.E.A.T
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By: Coach Paul

Lets talk about some NEAT things! NEAT is Non Exercise Activity Thermogenesis. This is all the energy expended during all other activities outside of sleeping, eating and sport/exercise. 

Daily movement counts as NEAT. As simple as getting up and out of your chair, unloading the car, walking around the grocery store. These calories account for a larger portion of daily needed calories compared to exercise. It is something that people often overlook during a weight loss journey or body re-composition, especially when they hit a wall.

The nice thing is, these NEAT things are very easy to add into your day. Don’t overthink it, simply try to move. There are lots of ways to add some in during your regular day to day life. Try parking a little further away from the entrance at the grocery store or shopping center. Walk a few extra yards into work, take the stairs instead of an elevator. 

They way to make NEAT more useful in your journey to shed pounds or feel better throughout the day is to make yourself accountable. With accountability you are much more likely to partake in NEAT activities. For me, the easiest form I get in each day is taking my dog for a walk. Even if it is 10-15 minutes long, the little things add up. 

Start with a little bit then keep trying to add up. Steps are really easy to use, smart phones can download apps that will count steps for you if you don’t have a wrist worn fitness tracker. Or you can just go based on time, keep track using a simple smartwatch app on your phone. Then as weeks go on, just add 5-10%.  See how you feel and how your energy or weight changes and adjust the amount as you feel. 

Keep things NEAT!

Short Term VS Long Term Goals
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The Best YOU Podcast With Coach J

In this episode I discuss the differences between Short Term and Long Term Goal Setting. Specifically, examples of both types of goals and how your action plans should differ depending on the type of goal. In other words, the way you attack a short term goal (losing 15lbs for wedding day) should be different than the way you attack a long term goal (losing 15lbs to become healthier and feel better FOREVER).

Coach=Sherpa
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By: Coach Sammie

People come to us because they are missing one (or multiple) of the following:

  1. Knowledge

  2. Direction

  3. Confidence

  4. Commitment

  5. Support

Talking with one of my brilliant bosses the other day :)… he mentioned the analogy of a coach being like a Sherpa/guide. I loved that comparison because it makes total sense. 

Let’s say you want to climb a mountain. Most people don’t go out to the bottom of a mountain and just start climbing do they? No.. I mean you could, but you probably wouldn’t make it very far. There’s a pretty solid chance you would injure yourself because you don’t know what you are doing. And it’s highly likely you would turn around and give up. Enter Sherpa - someone who has the knowledge and training to help GUIDE you up the mountain safely and effectively. This is what a coach does for your fitness/health.. let me elaborate:

  1. Knowledge - Like the sherpa is there to educate you on all things mountain (how to climb safely, how to prepare, what equipment you need, what food/fuel you should bring, when to take breaks, how to best sleep on your journey up the mountain, etc) our job as your coach is to firstly educate you. We can teach you how to properly move your body safely and efficiently. We can teach you how to properly fuel yourself through nutrition. We even have awesome tips and tricks to help you with your recovery like sleep that will keep you moving onward and upward.

  2. Direction - have you ever met (or been) that person that says “I know what I should do, I just don’t do it”….. normally its followed up by some excuse of being busy or unmotivated. But after years of working with individuals like this, a lot of the time they are simply in need of DIRECTION. Figuring out where to start and how to execute a plan to success can feel super challenging and overwhelming when you’re stuck in it. Having someone to help you set up a plan and guide you step by step, can take a lot of pressure off of you and allow you to just DO. Just like the Sherpa who maps out a path and walks along side you up the mountain, a coach is there to light the way for you, so you can see clearly, and walk through to the finish.

  3. Confidence - climbing a mountain is no small feat. It’s scary. There are a lot of unknowns and fear of failure. Wanting to improve your health, lose a significant amount of weight, change your lifestyle…. Can be scary. ESPECIALLY when you’ve tried and failed in the past. You know what helps create confidence… small, everyday accomplishments. Simple, little “yes I can do this” moments that build upon each other. On your way up the mountain: your sherpa will tell you to “make it to the next ledge”. Just like your coach will be there, to make sure you are staying safe, too gently nudge you forward to trying something a little more challenging, to celebrate with you when you accomplish a small win! I can’t tell you how many people come up to me on a weekly basis completely elated because they performed a movement they haven’t in years or even for the first time ever (running, pull ups, double under, etc). Movements they would never have the confidence to try a short time ago. Or when a member says they were able to go out and be active with their family/friends finally because they felt confident in being able to keep up and have fun.

  4. Commitment - it takes commitment to climb a mountain. It’s super challenging, it takes sacrifice and determination. There are most likely times when you will want to turn around, call it quits, and give up. Anybody ever felt this way on their fitness journey? I see you nodding your head. This is TOTALLY NORMAL. When you lose motivation (as we all do from time to time) it doesn’t mean you are doing something wrong, or the path your on is the wrong one. It’s merely that when we are in the grind its very easy to get stuck focusing on the problems (waking up early to go exercise is hard, tracking my food is boring, meal prepping is time consuming, journaling my gratitude is a challenge on days I’m super stressed…) If you work with me, one of the first things I tell my clients is….motivation is a feeling, which means it comes and goes… but commitment is a contract. Your coach is there to help you stay committed. Yes we are there to motivate you too, but our focus is keeping you committed to your goal and help you push through the moments of struggle, because they are guaranteed to come.

  5. Support - Traveling up a mountain or along your path to a better life is ALWAYS better with someone by your side. To guide you along the way, help you up when you fall, treat your injuries, encourage you to keep going when you feel stuck, nudge you through setbacks, remind you to fuel and recover, and celebrate your progress forward. This is what we live for as your coaches. If you struggle in any (or all) of these areas, we want to help.

8 Highlights to Celebrate 8 Years
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By: Coach Vince

In no particular order…

1. We have a member that has lost 100#! This person was a former college athlete that throughout the years let their health take a back seat. Coming to the gym regularly was no problem, because they spent the majority of their life working out. This person’s aha moment came when they linked the consistency with the gym and nutrition together. It has sparked a whole new life for this person and it was incredible to be a part of their journey. The best part is, the weight is still off several years later!

2. 14…we’ve had 14 women go full term pregnancy with us!!!  Kinda crazy, right?!?! These females were incredibly motivating to be around. They were extremely smart about how they exercised but knew it was important to stay consistent with their exercise to grow a healthy baby!!!

3. We have had a handful of marriages come from the gym. Meaning the commonality in all these relationships was that these people had their first interactions with each other at Reviver. I really enjoy sharing this with people because I think it speaks to the relationship building that goes on at our gym. We’re serious about working out and being healthy but we’re even more serious about developing relationships with people and we’re glad to see the community is as well!!! 

4. We have a 95% + retention rate over the years! This means a lot to us, because you not only trust us with your health but you keep coming back for more!!! We take your health very seriously and you continuing to come back drives us every day to be better for you!!! We spend most months in the 97% range which is the gold standard for the fitness industry. For the members who have 2,3,4,5,6,7+ years with us…Thank you, Thank you, Thank you, you’re the best!!!

5. We have 4 full time coaches. This still boggles my mind. Thinking back on year one when Jeremy and I coached every class 7 days a week, this is such a dream come true. Hiring full time employees is a huge step for a small business and we’re super thankful for our staff that helps us live out our dream every day and hopefully theirs as well!!!

6. We have moved two times. Our first facility was a 1600sqft hallway (just on the other side of m-59).  We tried to make it as nice as possible but it was more on the dump side of things. We knew we had something special when our membership grew like crazy and we had more female members then male members. If we could get the females to look past the appearance and appreciate the coaching/workout/community that we were on to something good.  The next space was double the size and just across the parking lot from the first facility. We thought we were in a state of the art facility compared to the original place but in hindsight it just had a fresher coat of paint on it. That place served us well as our membership continued to grow. With classes over flowing in just a short amount of time, we knew it was time for another move asap. The building we are currently in, is our biggest building yet at 8400sqft. I still can’t believe this is our home. Having three bathrooms, a shower, multiple offices, plenty of gym space, and a stand-alone building to not have to worry about the neighbors is such an incredible blessing!

7. We have a member that has been with us since day 1 and has averaged 4 visits a week over the course of 8 straight years. That’s what I call…Consistent!!! That best part about this person is they were not a worker outer (yes I just made that word up) in their previous life.  Talk about a lifestyle change!!! They continue to rock it still to this day, with no end in sight!!!

8. Ok I might have fibbed a little bit about “no particular order.” This one is my favorite and I’m sorry it’s a little selfish. My favorite highlight over the past 8 years…is my relationship with Jeremy. We became great friends in college and that friendship grew throughout the years. He’s my best friend in the whole world and we continue to grow that relationship. What’s grown our friendship and our business over the years is our differences. We embrace them and use them to challenge each other in becoming the best versions of ourselves. Although owning a small business can be tough, I’m so grateful through the ups and downs that our relationship has continued to move onward and upward!!! Cheers to many more years to come!!!

Bonus highlight… I still can’t believe I get to work with my wife every day!!! Sharing the same passion and getting to fulfill it with each other every day is such a blessing. Watching her work other full time jobs and not be fulfilled was such a bummer. Once the gym gave her an opportunity to live out her passion, it has been awesome to watch her growth ever since! It’s crazy to think that the gym use to operate without her! 

To all of the members of Reviver, thank you! Thank you for trusting us. Thank you for letting us help you. Thank you for best 8 years of my life and hopefully many more to come!!!

I would love to hear some of your highlights. Whether you’ve been with us for a month or all 8 years, send me your favorites…vince@crossfitreviver.com

My Keto Experience
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By: Coach Sarah

For those of you who don’t know over the past few months I have been playing around with my nutrition to figure out what works best for me. I’ve tried several different combinations: high carb, low fat; low carb, high fat; moderate protein, high protein; etc. 

I’ve found the greatest success throughout the low carb, high fat, moderate protein trial better known as Ketosis. Ketosis is where the body breaks down stored fat for energy instead of using carbohydrates as the energy source. I personally do not define success strictly as pounds lost even though that has been a benefit. I define success as feeling my absolute best day in and day out. By this I mean I wake up more energized, I feel less bloated, I retain information and have greater focus within my day-to-day. 

Obviously, throughout these different trials there have been different caloric breakdowns as well. Originally, I was eating between 1000-1200 calories a day. This is pretty low for most and wasn’t providing the appropriate level of nutrition that my body needed. Today, I’m eating around 1600 calories a day and am consistently losing weight. 

Throughout all of these trials, I’ve dealt with the standard ups and downs of stress at my day job and the craziness that life brings. From traveling, to being in weddings, to having clients in the office - I’ve fallen off the wagon when life really got tough but have gotten back on track when I needed the stability of it most. Personally, I take comfort in the things I can control and the food I put into my body is definitely one of them. 

I’ve said this for a while now, but I really do believe that everyone’s body is unique and operates differently. Interested in what the right breakdown may be for you and your body’s nutrition intake? Reach out to schedule a meeting with a coach! 

Instant Gratification Hurts
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By: Coach Paul

In fitness, this can be very literal. To rush a goal of strength or fitness will result in injury. There is no maybe about it – an injury will occur either before or after you achieve that goal. Because rushing to accomplish it means shortcuts have been taken.

The likely culprit is over training and under preparing. Your body needs time to adjust to any stimulus you place on it. For the gym, that means recovery (food, sleep and stress management) are huge when trying to accomplish a goal. Letting the body dictate the rate of increases and when that goal may be achieved is best. Break the goal down into smaller stepping stones to help keep yourself on track and motivated.

As many members know, I recently injured my back on July 20th. While this was not from rushing toward a goal it reminded me of all the times I have done exactly that. This was unfortunately due mainly to ego and performing a movement my back is still not ready to handle and I am paying for it. But, I have had 2 other moderate injuries to my back and many smaller tweaks throughout my training career because I saw progress and thought it meant I could keep pushing. 

My new goal I set at the beginning of the year is to hit a milestone in the deadlift. 

The number is not important, what is important is that this will take my training into next year at the least. Meaning I will work toward this goal for over a year. And I have come to be very happy with that knowing it means I can sustain my achievement after accomplishing it instead of becoming worn down.

This also means accepting the path to a goal is not linear. Recent results have gone down from previous testing. Momentarily frustrating but these are lessons learned that help drive what I do in training moving forward. 

Patience is key and it may seem we say that as coaches in a conservative manner – and we do. But it comes from a place that knows a more conservative approach yields results that last and keep body, mind and spirit in tact. 

So if you have a goal you wish to accomplish in the gym remember that while it is nice to chase the progress and continue toward that goal, pushing your body on a regular basis will result in breakdown and that comes in the form of injury. 

Showing Up in Your Life
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In this episode I sit down with Reviver veteran, Kristen Jones, aka KJ.

Kristen has a really cool story of overcoming the ever-present busy lifestyle consisting of marriage, kids, and career - she calls this 'adulting' - haha. We discuss how she started transforming her life one step at a time, the obstacles she overcame, and what she does currently to maintain a positive, energetic, happy life!

This episode is for you, if:

  • You're in a rut and need a push

  • You're looking for new ways to improve your overall health and well-being

  • You want some inspiration to keep moving towards your best self

Motivation vs Commitment
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Have you ever felt like something is wrong because you’re no longer feeling that motivated towards your goal. Like when you first decided to get healthy, you were all jazzed up about it and then 6 months goes by and now you feel bored and blah. What went wrong? The answer my friend is NOTHING! 

Motivation = the general willingness or desire of someone to do something

Commitment = the state or quality of being dedicated to a cause, activity, etc.

They sound pretty similar correct? Let’s take a closer look.

Motivation is a state of feeling. Which can be very effective, but can also change and vary depending on the day/situation. You could have high motivation one day and low motivation the next. High motivation can influence your behavior in a beneficial direction. However, the lack of it can easily be used as an excuse as to why you didn’t do something because.. you weren’t feeling motivated. So when things get tough or you don’t want to make the necessary sacrifice… well you can blame it on a lack of motivation.

Commitment on the other hand is a contract, to be followed everyday, no matter what. There are rules and standards. It is an obligation. It does not waver based on your feelings on any particular day.

What things are you committed to? You are committed to your job, your marriage, your children, etc. You take responsibility for these commitments and the effort you put into keeping them. You even make sacrifices to keep them.. with your time, your finances, etc. You make these commitments your priority because they are that important. You wouldn’t stop being a parent one day just because you didn’t “feel” like it. Just like you wouldn’t stop going to work and doing your job because you weren’t jazzed up that particular day. 

If you are constantly looking for that “feeling” to push you to keep going to accomplish your goal.. guess what.. you inevitably fail. Because no one stays motivated 24/7. Life throws a constant and varying array of BS in the way of every person’s pursuit of a goal. Things that slow you down, frustrate you, deflate you, and leave you feeling unmotivated. The ONLY way you will push through those times of struggle is through COMMITMENT. By making a contract with yourself, taking responsibility for your effort and actions, and for making the necessary sacrifices along the way.

Don’t get me wrong motivation can be extremely beneficial. It can help us go the extra mile, start something new, add joy to the process. But commitment is NECESSARY. You have to be committed to your goal in order to achieve it.

So now let me ask you… are you motivated or are you COMMITTED to your goal?

My Reasons To Exercise


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By: Coach Vince

1. Because humans were meant to move.

There’s a reason why you feel better when you move. The physiological and psychological benefits of blood flow from movement are vital to our overall health and an absolute must! I exercise because I was meant to move and I want to do it as long as possible.

2. To not be weak. *

Ever take some time off the gym and come back feeling weaker than ever? It seems like it takes forever to see gains but only a blink of an eye to lose them. As I get older I see the importance of having strength not just in the gym but in everyday life. It’s inevitable that as you age, you’ll lose strength. I don’t need to be the strongest I’ve ever been, just strong enough to not limit me from the things I want to do. I exercise to push off weakness as long as possible.

3. Maintain a high minimum expression of what my body is capable of. **

Professional athletes often train to find what their maximum expression of what their body is capable of. Trying to consistently improve upon personal records daily, weekly, monthly, yearly, etc. Our bodies are capable of tremendous things. I spent about 6 years pushing my body to the limit day in and day out to see what it was capable of. It was an incredible learning experience…but it came at a price. A post for another day. I’m not a professional athlete, I’m someone who wants to live long and prosperous. Instead of finding out my maximum potential, I exercise to keep a high minimum expression of what my body is capable of for as long as possible.

 

*2. and 3. are separate reasons because I’m referring to absolute strength in reason 2. What’s your maximum ability to apply force to an object.

**3. Refers to your capacity in the general skills of fitness…mobility, balance, strength, endurance, coordination, stamina, power, speed, agility, accuracy. 

 

Why most people exercise…

Most people use exercise to lose weight. My opinion is, you’ll eventually hate exercise if it’s used only to burn calories. Exercise does so much more than just burn calories and is vital to living a long, healthy life. Minimizing exercising to just burning calories creates a poor perception of it. Exercise then becomes, how hard was the workout, how sweaty did I get, questioning if you did enough, etc.

When exercise is aligned with its proper intent…it’s something you’ll want to do as long as possible. When it’s something you want to do as long as possible, it’s not so important what you do, it’s that you do it. Just like most things in life, you get the benefit of the behavior through consistency. I value exercising consistently more than how high can I get the intensity today. Doesn’t mean I don’t have intensity, it just means its adjusted to my ability to come back tomorrow. I plan on about 22k more tomorrows God willing… :)

 

Why do you exercise?

 

I would love to hear from you! Do you agree or disagree with my reasons? Please send me an email listing your reason/s on why you exercise. vince@crossfitreviver.com.