Posts in Coaches Corner
Hydration
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By Coach Sarah

What Does Your Hydration Look Like? The importance of staying hydrated during your workout and throughout the day 

During these hot summer months, H2O should be your best friend. Here’s why!

1.     Water promotes cardiovascular health 

Dehydration causes your blood volumes to lower which makes your heart work harder to get enough oxygen to all of your cells. This makes everyday activities like walking from your car into your work, walking up a flight of stairs, and even a workout at Reviver more difficult. 

2.     Water keeps you cool 

You are constantly releasing heat due to your blood vessels expanding close to the skin’s surface (if you’ve ever worked out with me and see my bright pink face, this is what I’m talking about here!). This results in greater blood flow and more heat to leave your body. When you’re dehydrated you run at a higher temperature which causes blood vessels to widen so you stay hotter for a longer period of time. 

3.     Water helps your muscles and joints work better 

When hydrated appropriately, the water in your body and outside of the cells provides nutrients and removes waste more efficiently so you not only feel better, but also perform better. 

4.     Water helps cleanse you – inside and out! 

Keeping water moving throughout your body helps all parts of you. Your kidneys need water to filter waste from the blood and to excrete it in urine. Staying hydrated helps prevent urinary tract infections, kidney stones, lightheadedness, and overall you feel better! 

Personally, I feel better when I drink water throughout my workout and throughout my day. Additionally, I have started to add in a scoop or tablet of electrolytes. Electrolytes help your muscles contract, control your fluids, and regulate your blood pressure. On really hot days, when I have electrolytes in my water, I’ve noticed that I don’t fatigue as quickly and I’m less likely to feel sick after a sweaty workout. 

There is a variety of electrolyte supplements available and most of them taste refreshing without affecting your nutrition in a negative way! Give it a shot and let me know if you notice a difference! 

If you are curious to figure out if you are staying hydrated enough reach out to a coach.

Here are my references:

https://greatist.com/health/health-benefits-water#1

https://www.healthline.com/nutrition/7-health-benefits-of-water#section2

Intensity vs. Moving with Purpose
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By: Coach Paul
Crossfit Inc. described the methodology of programming as “constantly varied functional movements performed at high intensity across broad time and modal domains”. Where I have seen a lot of people get hung up is on the words “high intensity”. What does it really mean?

Well, for most it means go as hard as possible, each and every day. As simple as that and maybe that does sound like a way to get fit and get results. Just go hard and by pushing yourself, you’ll get that summer bod. Right?

Not exactly. First, lets talk about intensity. This variable in a workout has some underlying variables in itself. 

When choosing intensity, some questions must be asked first.

  • How am I feeling? Is my energy high enough to support a hard effort today?

  • Did I sleep well the last couple nights?

  • Is my body recovered? Are muscles sore or feeling fresh?

  • What is the length of the workout and am I proficient in that time domain?

Depending on how these questions are answered, you may find that days workout one to push the pace on and bump the intensity up. If feeling down, tired or sore – likely to be a day where the intensity is low.

This is why we use the word “cycle” when talking about the fitness pieces programmed throughout the week. My description for what cycle means is:

  • FOCUS ON QUALITY, I am not concerned with how many rounds or reps you complete. Move based upon how you feel for the day so if you feel good – you can CHOOSE to challenge yourself with pace or load.

I like to swap the word intensity out for “moving with purpose” because my purpose will vary based on the day. If I feel good, then my purpose may be to push my abilities or even if I feel good it may be a day to move light, sweat a bit and go home feeling as fresh as I arrived. But at the core of it all is QUALITY OF MOVEMENT. Often times the hardest part of a workout is knowing when to not just ease off the gas pedal and slow down, but when to not push that pedal at all and ride along on idle.

Because of the factors that can go into what intensity means for each person, let your coach help. We are here to assist you when choosing loads, movement variations and even the effort to go at for the day. If ever in doubt, ask us and we can help determine what the goal for the day should be!

#DadBod
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By: Coach Sammie

Can we take a minute to celebrate how amazing our Reviver Dads are?!?

Dads - you’re awesome! Thank you for setting an example for your children on how important it is to take care of your body and prioritize your health. 

I’m sure we all can look back and remember a person who had a positive impact on our fitness/health journey. For me it was 100% my father. 

My dad was a firefighter for the city of Royal Oak for 30 years. He worked crazy hours (24hrs on.. sometimes 48hrs). His job was physically demanding and very stressful. My dad understood that the stronger/healthier he was, the better he would be able to do his job. So my dad exercised every day. He would get off shift at 7am, come home, head to our basement gym, and workout. Most of the time he did strength training and would maybe go for a run after. On the days he was very tired he might just do some stretching and a light bike ride. After he was done he’d make scrambled eggs with ham (his speciality) and drink his greens smoothie (and this was before it was the cool thing to do). I witnessed this consistent routine for 17 years. Other things I noticed about my dad: he was able to play outside with us, help us practice our sports, was hardly ever sick, and was one of the most “calm under pressure” people I’ve ever met. 

Through years of education and experience in this field I can say with absolute certainty that he was the way he was because he took care of his body and prioritized his health. The impact his example had on my life and how I take care of myself now is unmeasurable…. 

And dads - you are having the exact same impact on your children, I promise you. 

They watch you….. when you get ready for the gym, when you come home sweaty, when you eat healthy foods, when you drink water, when you meal prep, when you practice healthy stress management techniques, when you go to bed and wake up consistently. They pick it all up and it will affect how they view exercise and health throughout their entire lives. 

On behalf of every child who looks up to his/her father I want to say THANK YOU! For working as hard as you do to support them, for taking care of yourself so that you can take care of them, and for setting such an amazing example for them. 

Enjoy your Fathers day and be proud of your #dadbod :)


The Keys To A Professional Crash Diet
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By: Coach Vince

My summary of the article “Draymond Green and the artful zen of a crash diet”

https://www.espn.com/nba/story/_/id/26891462/how-draymond-green-found-zen

I was very skeptical clicking on an article with “Crash Diet” in the title but interested to see how a professional athlete does it. Draymond Green is a professional basketball player in the NBA and plays on the Golden State Warriors. He has struggled with weight the majority of his career and was challenged by the teams General Manager to get “in shape.” I assumed the article would include all the ridiculous things people do to lose weight quickly (only to gain it all back, plus some) and I was pleasantly surprised to see the opposite of that. A man who gets paid millions of dollars a year and could buy all the cleanses, skinny teas, and weight loss creams; actually did the right thing that all of us could do to lose the weight for good…

  1. He got rid of his vices

“Green cut out all his vices. Chips, red wine, fast food. All gone.”

What food do you need to get rid of that you tend to over eat?


2. He worked on his emotions

"Having that control, it carries over to other areas in your life. We all love to eat. We all enjoy the things that we enjoy. If I can conquer that and not do that, why can't I conquer my emotions, too? Well, maybe I can f---ing conquer my emotions! Maybe I can conquer anything else! And so I think honestly that has really helped put me in a different state."

What areas of your life do you need to get control over to put you in a different state?


3. He got accountability 

"When I'm making decisions now, somewhere in my mind is like, 'Will she approve of it?'

Do you have someone that cares enough to help you but will also call you out on your B.S?

This is by far one of the best “crash diets” I’ve ever seen. Losing weight and becoming healthy is serious business, and is not best accomplished through cleanses/teas/creams. If you’re looking to get your diet back on track, I highly recommend this professional athletes approach!!!



Flip The Script

By: Coach Murphy

The conversations you have with friends are great and important. But the conversations you have with yourself are far more important. Little things you tell yourself each day will add up over time. Whether they are building you up or digging a hole in your self-esteem and self-worth is up to you and the words you choose.

It is the small comments that seem harmless and are often dismissed when in conversation around others. I have fallen victim to it, and still do at times, when it comes to certain aspects in life. 

“I’ll never be …”

Three little words put in a specific order set the tone for what you believe.  

“I’ll never be as strong as …”

“I’ll never be as fast as …”

Whatever comes after ‘I’ll never be” places a road block for you, by you. Understanding that what you see in life, and for sure on social media, is often the highlight reel of someone’s life. What is missing is all the time, effort, hard work and failure that went into getting to where they are now. 

I cannot offer solutions to becoming what you want to be. But the guidance I suggest helps with the first step in getting anywhere. Change the words used to preface where you want to be.

“He/she worked hard to get so strong. I will have to work as hard to get that strong too.”

“It took a long time for her/him to get that fast. I need to be patient and keep working to get faster.”

Genetic limitations and opportunities aside, to become the best version of yourself will take work. And if you are not recognizing that by putting a “I’ll never” limiter in front of anything you wish to be or have – then it truly never will be.

The first step is recognizing the work. The second step is to get yourself headed in that direction. Ask some hard questions and ask a lot of them. Start with one:

“What is the one thing I can do today that will move me toward my goal?”

It doesn’t have to be monumental. Want to be stronger? Maybe you need to define a goal weight to lift. Want to be healthier? Maybe you need to review your eating habits or stress levels throughout the day?

Start small. The little things add up. Begin with framing statements in a positive manner, it is the first step in setting yourself up for success. Then find an action step to move toward your goal. Sometimes that means the first part is clearly defining it. 

Flip the script on yourself.

MURPH Mentality
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By: Coach Sarah

Friends! Murph is just around the corner! Are you ready? Nervous? Excited? All of these emotions are normal and we as coaches are here to help you navigate them. When approaching Murph, I always ask myself the following questions and then strategize a plan. 

  • What is my goal?

    • Try to beat my time from last year?

    • Try movement customizations with less assistance? It may take me longer, but I’d be making my movements more challenging, so its still a win!

  • What will be the toughest part?

    • Which portion of the workout will be most challenging for me? The run? The 20 rounds? The muscular fatigue component? The breathing component?

  • How can I best tackle the toughest part? 

    • Running: I could take down the run from a mile to half mile, or walk instead of run. I could walk and run off and on based on how I feel. I could bike the first mile and run the last mile? 

    • Movement: If it’s the push-ups, maybe I do 5, complete my squats, and then complete the remaining 5? If it’s the pull-ups, maybe I alternate between pull-ups and ring rows every other round?  Squats the sticky part? Add a ball as a target or face a pole on the rig to ensure that I’m standing all the way up. 

    • Breathing: I could time out each round. Give myself 90seconds per round that way I stay paced out and maybe even get a little rest each round.

  • What is the ONE thing that I will focus on? 

    • Is it my form? (if so go slow enough that my breathing doesn’t distract me my form)

    • Is it my breathing? (if so, pick movements that are simple enough for me to focus on my breathing and not on how hard the movement is)

    • Is it making sure I’m having a good time? (make sure I’m picking movements and a pace that allows me to enjoy what I’m doing)

To strategize a workout like MURPH- I like to determine the toughest part and then analysis how I plan to get through it. From there I set my goal and align it with my one thing to focus on. Overall, Murph is a day to see where you’re at in your fitness journey and have some fun with good people! Go into it with an open mindset and a remember to have good time! Y’all got this! 


The Power Of Accountability 

By: Coach J

Based on a study done by the American Society of Training and Development, here is the probability of you completing a goal if:

  • you hear an idea: 10%

  • you decide when you will do it: 40%

  • you plan how you will do it: 50%

  • you commit to someone else you will do it: 65%

  • you have specific accountability check-ins with that person: 95%

The first time I read those statistics I was in awe, for two reasons. First, I was shocked at the fact that going from deciding to accomplish a goal to making a plan for how you’ll achieve it, only increases probability by 10%. Second, I was floored that by having accountability check-ins it increases probability to almost 100%.

People say knowledge is power. I say, knowledge is knowledge. What you’re willing to do with that knowledge is power.

So now what? 

If you’re currently wanting to achieve a goal, but you’re struggling, this information can be a game-changer. Or maybe you’re not working towards anything right now (or you’re not struggling), my guess is that one day in the future, you will be. And when that time comes, this information will be useful.

The question becomes, “what are you willing to do with this new found knowledge?”

For some, learning this information is a no-brainer, they’ll implement immediately. But for others, accountability can bring an added layer of fear. The fear that now when I screw up, someone else will know, not just me. Or, the fear that I’m actually going to have to do what I say I’ll do, and I can no longer talk the talk without walking the walk.

These fears are completely understandable, trust me, I deal with them myself. What I can say, is that the feeling of breaking through a proverbial wall far exceeds the feeling of security and comfort.

So, if you’re looking to assign your new account-a-bil-a-buddy, here are some things to consider:

  • Find someone who does not struggle with the same things you do 

    • if you’re trying to break the habit of hitting the snooze, a person who struggles with that too is not going to be the best at holding you accountable

  • Be very clear with what it is you will or will not do

    • avoid broad and general statements, like: “I’m going to start eating more vegetables.”

  • Have specific check-in days / times

    • these can be in person, via phone, email, or text

  • BONUS: create a penalty that you’ll pay if you don’t follow through

    • some examples I’ve seen work are: donating $20 to a charity you do not support, eating a food you cannot stand (for me it’d be tomatoes), wear your team rival’s jersey for a day

    • If you’re going to implement a penalty, it MUST be something you’ll actually follow through on (you can’t say I’ll donate $1000 when you know damn well you will not) and it MUST be something you don’t actually want to do (for it to be effective, it must be something you truly do not want to do)

I hope this helps you crush your next goal > if you’re struggling to find an account-a-bil-a-buddy, hit me up ;)

FITNESS AND PREGNANCY: EXPECTATION VS. REALITY

Expectation: super fit preggo status

  • Exercise 5 days a week

  • Record workouts and post on social media so I can be all “motivational” to others

  • Only eat the most nutritious foods to make sure baby is getting nothing but THE BEST

Reality: survive/recover status

  • so nauseous my first 14 weeks I didn’t exercise AT ALL, after that.. I was lucky to feel good enough to get 2-3 workouts in a week. Last 2 months had such bad sciatica I was limited to mostly stretching and light biking as my workout.

  • 1 video taken 2nd trimester, 1 video taken 3rd trimester, 1 photo taken (unknowingly on the day I went into labor!)… that’s it.

  • 1st trimester lived off of peanut butter and jelly sandwiches because its all I could stomach. Spent the 2nd and 3rd trimester just trying to make sure I got protein at every meal and LOTS of water.

Take away: things don’t always go as expected and life requires constant adjustments. The better you can adjust, the happier you will be with your process.


Ok.. so to be fair.. this was my first pregnancy. I had NO IDEA how I was going to feel or function during this journey. I struggled to enjoy the transformation my body was going through, because I was stuck on how I thought I should be feeling/performing. I had to learn to adjust my expectations and be patient with my body. This was challenging for me.

Pregnancy is freaking amazing. Its absolutely astounding what the human female body can do. We actually create life… that’s insane. The process is extremely personal to each and extremely transforming for all. Everyone’s pregnancy feels different but they are all doing the same thing, growing a tiny human.

Example…..

- You might have serious complications… it could be smooth sailing the whole time.

- You might be nauseous every day… you might be able to eat anything you want.

- You might be able to workout like a boss all the way up til the day you deliver… or you may only be able to walk…. Or you may be forced on best rest.

I was blessed enough to be given so much advice, information, and comfort while I was pregnant and it was incredibly helpful. I realized early on that I wanted to be able to give that same comfort and accountability to other women who were thinking of, going through, or recovering from pregnancy. 

As I continue to recover from my own pregnancy, my goal is to increase my education on the field. Learn as much as I can so I am able to help women who are trying to conceive, who are going through pregnancy, and who are recovering from delivery. 

Ladies…. If you fall in to one of these categories (or you will in the future)… know that I am here and I am eager to help you!


- Coach Sammie

The BIG 3

By: Coach Vince

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The Big 3: Fear, Complexity, Inconvenience

We all want to be happy and become the best versions of ourselves but the big 3 are the major culprits that stop us in our tracks. Obviously, these are very big topics and mean different things to each of us depending on our circumstances.  The thought around the Big 3 came to me one day when I was asking the question to myself “why do we make decisions that we know aren’t the best for us?” It was the pursuit of trying to answer this question that led me to believe that the reason we make decisions that we know aren’t the best for us is because of either Fear, Complexity, or Inconvenience. 

Here’s 3 quick tips and examples on overcoming Fear, Complexity, and Inconvenience

Fear.It gets most of its power from dwelling on the unknown.  A lot of our life is lived unknown and some people thrive and others are paralyzed by the very same thought.  What has helped me deal with the fears in my life is thinking about fear as a sports field. A sports field has in bounds and out of bounds. The game is played while the ball is in bounds and the game is paused when it goes out of bounds. Whatever fear you’re dealing with I challenge you to think about “what are the things that would keep the ball inbounds?” (aka keep me moving forward, instead of paralyzed by my thoughts).

Example: I fear I’ll never loss the weight I want to. Things that would keep the ball inbounds would be…drinking plenty of water throughout the day, eating adequate amounts of veggies and fruits daily, and reminding myself that I’m amazing no matter what my weight is.

Complexity.Most things in life aren’t very clear black and white. We live in this grey zone that leaves a lot of questions and possible options on getting what we want. What has helped me deal with complexity life has to offer is…make it simple. I don’t make it simple because its always simple but making it simple allows me to take action. Taking action helps me better understand if I’m heading in the right direction or not.  Whatever complexity you’re dealing with I challenge you to try and make it simple.

Example. It’s too hard to know what diet would be best for me to lose weight. The simple version would be continue eating what you normally eat on a daily basis but just cut one of the meals in half.  If that didn’t work after a week, then cut two meals in half. It’s not the answer for everyone but it is simple. 

Inconvenience.When things get tough in life, we tend to do the things that take the least amount of effort. Most of us have stressful jobs and it’s very common when the big deadline comes up to make other areas of our lives as easy as possible. Food is typically the thing that we want to make easy when dealing with high stress. That’s where fast food, high sugary treats, and over eating come into play at a high level. What has helped me with inconvenience is keeping healthy foods around that are convenient.  I challenge you to find foods that you consider healthy and make them convenient. 

Example. My job requires me to work long hours and its hard to eat healthy. At work, in your car, or at home keep things available like beef jerky, nuts (almonds, cashews, walnuts, pistachio, macadamia, pecans, etc.), protein powder, protein bar, greens powder, etc. When you’re dealing with high stress you won’t necessarily want these foods but they will be available so at least you have the option to eat healthy, even if you’re high stressed. 

The question of “why do we do things that we know aren’t the best for us” is obviously a very big question. I’m not claiming this is the answer, what I’m saying is this is the answer for me. I can easily look back on my life and decisions I have made and relate it back to one of the big 3. Better understanding why, I made that decision helps me make better decisions in the future. If you can relate to this at all or it has helped you make better sense of things, please share your thoughts with me.

 

Output > Input

By: Coach Paul

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Here is a unique thought, see how it resonates with you:

My output today is my input toward tomorrow. And sometimes, that means holding back.

Before I apply this to life, let me explain.

The energy I have today drives what I do that day, or what I don’t do. Just like a battery in your smartphone, we have a limited supply of energy. As we utilize what is stored within us (often expressed in the form of what we call motivation) that percentage slowly begins to drop. 

We have a couple options when it comes to replenishing our battery. Wait until the end of the day and attempt to replace all of what we have lost. Or we can take small breaks during the day to recharge little pieces of what we expend. Either way, we have to make note at the end of the day to see where our percentage is at.

If at the end of the day we sit below a certain threshold, like hitting 20% on your phone and it alerts you, we are going to need longer, more deliberate recovery. If we only hit 50% battery, much easier to recover from and hit 100%. Just as your phone takes a longer time to recharge from 0-10% compare to being at 60-70% life.

Which brings me back to the thought of “My output today is my input toward tomorrow. And sometimes, that means holding back”. The holding back is where people may get hung up.

If I expend all my energy today and have limited time to recover ( a Monday night compare to a Friday night) then the input for my next day is not one that drives success. Holding back simply means prioritizing around what your definition of success is.

  • What tasks do I need to get done today?

    • Which are the top 1-3 that MUST be done and will have the greatest impact on my TOMORROW?

  • What tasks can be set aside for tomorrow?

    • Leave those for the next day then and reserves the energy for that day.

This is also how I approach the gym time I have. I get 1 hour, 60 minutes is my limit for the day. I have lots to do and I know you all do as well. So when coming in, give the effort that is appropriate for that day.

  • How is my energy level today?

    • Did I eat the right fuel? Is my sleep adequate to support a harder effort?

  • Do I plan to come again tomorrow?

    • How will today’s workout affect me tomorrow?

  • What is my level of stress outside of the gym?

    • Should I keep the effort lighter to leave me energy for other things?

This is why we keep in the moment as we coach class. The effort you give today isn’t just about trying to take down a wall, because then you will be wrecked and unable to perform the clean up of the materials the following day.

Some days it is not just ok, but likely required, to ease off the gas and conserve. 

Put on cruise control.

Enjoy the ride and take in the views.