As the air gets colder and we start sliding, maybe you’re considering taking an exam or certification.
Maybe you’ve even thought about this before but aren’t sure how to get exam prep “going”.
Here are some tips to help move you from “Interested” to “Preparing” (or from preparing to taking).
(Me after attaining my Alpine Level 2 with one of my mentors)
Let’s be honest, you probably need a plan. While everyone’s plans will be different, there are a few basics you will want to consider: time, materials, physical/mental prep, and miscellaneous.
1.Time
⁃ How big or aggressive is your goal?
⁃ When can you fit in training?
⁃ What portion of training is snow specific and what portions can be done elsewhere?
The bigger the goal, the more time sacrifices you’ll need to make. But don’t worry! These can be as simple as cracking the books while eating lunch, listening to podcasts on your drive to the mountain, or taking 2 extra runs at the end of each day.
2.Materials
⁃ What books or manuals will help with this goal? (Hint: order or borrow them now)
⁃ Will your gear work? If not, can you replace or borrow what’s needed and by when?
⁃ Who can you lean on? It takes a village so start determining who might be a good study buddy, drill buddy, coach, sounding board, etc.
3.Physical and Mental preparation
What needs work? (If you’re not sure, this is a great place to ask your staff trainers and/or attend a prerequisite event to get Ed Staff feedback). It’s usually best to work on 1-2 things at a time.
4.Miscellaneous
Does your exam have a prerequisite? Does it require your Director’s signature to register? Where can you take it and how much money will that cost? When is it offered in relation to your season?
Now you have the basics of a plan. Time to work it! Set a few check-ins for yourself at important times throughout the season and compare your actions to your plan. This allows you to adjust as needed.
(Check out Toby Burrow’s article ‘Game Plan’ in the SnowPro for more planning tips!)
Twice in the last few weeks the term ‘real’ has come up for me. In a @GirlsGoneStrong post, Molly Galbraith told us if there was a woman we admired – to tell her. I took a moment to tell a snow colleague of mine who brought me into fitness instruction and health consulting that I admire her tenacity, expertise, and mad pull-up skills (in spite of her numerous shoulder surgery set backs). 1*
She returned with a genuine compliment that she appreciates me “for being real.”
I’ve heard this descriptor (and the words genuine and authentic) a fair amount. I always have mixed emotions about them. While I certainly suffered from “FONFI” (the fear of not fitting in) as an adolescent and young adult, I’ve never seemed to have the same degree of concern as many. This has (in part) allowed me to experience an extraordinary amount of life that others shy away from.
While I treasure being told I’m viewed and seen as authentic and real, I am always partially heartbroken at how many times and in how many different ways people limit their actions, opportunities, and personality from the fear of being judged or failing.
SO I am going to take a few minutes to share ways I think about things (and others) that allow me to accept (them and myself) for exactly who and where we are. I do this in the hopes of further creating an environment, culture, and society that encourages people to celebrate who they are and support them in their journeys of who they become over time. Looks
I am a beautiful person (and so are you!). Whether it’s my smile, the ways my eyes light up, the concern I have for another’s well being, the way my butt looks in these pants, or that my body is capable of enormous feats….I am undeniably beautiful.
Whether my ‘normal’ pants fit, that I have a mole on my nose like a witch, or that I sweat profusely when I train it in NO way diminishes that fact. Don’t let perceived flaws or the fear of how others view you negatively impact your life.
This is by no means how I feel 100% of the time – I struggle also. BUT I work extraordinarily hard at not allowing my ‘off days’ (or weeks/months) control my overall view of myself or worth.
Looking/Sounding Dumb or Silly
I am TERRIBLE at a lot of things. I know way LESS than so many people on so many subjects. There are so many things I’ve never tried or experienced or have any awareness about.
Life can be so amazing though if you experience it. But you have to try. Even if you’re going to be bad at it and/or look silly. Children rarely refuse an opportunity, an experience, or a chance to play and look at how fast they grow and learn and how exciting it is to be around them. It can be exhausting for us if we’re out of practice.
If there’s something you’re interested in trying or doing…give it a shot. BE THE TODDLER! And laugh when you’re terrible. I took up rugby in my 30’s. I have terrible hands and laughable throws and still struggle with the rules and strategy. But I’ve become a solid tackler, the practices and games are good for my heart and lungs, and I’ve met a ton of great people – many of whom are great friends now. So put yourself out there to others and you’ll see them do the same with you.
Struggles
We’ve all got them. Every successful, talented, gorgeous human you see or meet has difficulties.
I have relationship problems. I’m divorced. I have days where I hate my job. I struggle with finances. I’ve (in the last 2 years) experienced bouts with depression and anxiety. I sometimes act impulsively and selfishly. Sometimes I eat like crap, don’t exercise much, and drink too much. I don’t call my friends and family as much as I should.
And you know what? I’m still me. And I’m always working to cause a little less harm, to do a little more good, and to be a little more accepting.
Others struggle with torn families, disease, infertility, addiction, racism, etc.
There’s no destination. It’s a journey. If you accept yourself today – right where you are now – you’ll be surprised at how much more you can do. You may even find that others will be drawn to you because they see elements of themselves in you. And that’s not to say that you have to air all your dirty laundry. Being private is ok. Just try not to deny pieces of you because they help make you the awesome person you are.
In closing:
I would love to see more people who feel comfortable being real. Being genuine. Being authentic.
So be you. Be the badass mom. Be the car guy. Be the nerdy scientist. Be the shitty cook. Be the terrible parker. Be the movie aficionado. Be the comedian. But be. In all your glory and faults.
“Today you are You, that is truer than true. There is no one alive who is Youer than You.”
“I can’t.”These are my 2 least favorite words. Especially as a teacher or coach. (I’m also going to be using these words interchangeably throughout this piece).
When you teach a lesson, clinic, certification program, or are merely answering a question from a buddy….there are times when these words pop up. There is no condition, illness, or environment more devastating than the “I can’t” affliction.
It’s quite possible this affliction is the roadblock stopping you from achieving your goals. This affliction is easily treated though through simple mental shifts. My job as a coach is to try and lead you through your brain maze when it keeps putting up “I can’t” roadblocks.
While I consider them helpful in any area, they came to mind as the temps drop I gear up for SNOW! Here are a few quick ways to shift your perspective and cure you of that dreaded “I can’t disease”:
– “I can’t, yet” – adding this 3 letter word takes something from an impossibility to an eventuality. The subtle shift in language translates big time in attitude. It’s important to remember that the loftier the goal, the more involved the prep is and that can impact the length of time to get there. It’s important to set milestone goals within our big/long term goals.
– “Is there another way to accomplish this same thing differently?” – many of us struggle with injuries, physical limitations, or conditions. But there is almost ALWAYS another way to skin the cat (what a weird saying). If you’ve got a bum ankle, crappy depth perception, or lack strength in an arena – there’s probably a way to modify the activity or achieve the end result. That being said, certain goals require certain fundamentals – but don’t worry if you don’t possess those. You just don’t possess them yet. There’s a lot of (damn near) magic occurring in the realms of science, medicine, physical therapy, chiropractors, rehab, and strength and conditioning. Find the support/team to help get you to your goals – sometimes it takes a village.
– “That wasn’t it – but let me try it again” – when learning something new….you should have an expectation that you’ll need to work on it. You might need to work on it a LOT to make even a little progress. If you start the session by accepting that there’s likely to be repeated failures BUT with a commitment to continue trying anyway – it’s a game changer.
– “I can’t today” – it’s normal to get frustrated. Or tired. Or hungry. Or a combination (maybe that’s just me). When used sensibly to throw the towel in for safety or sanity, a time out is a perfectly acceptable tool while working towards your goal.
The above list is certainly not all encompassing but if it saves me hearing (or saying) “I can’t” even once this year, then it was well worth it. Be aware of your obstacles. Especially if you’re the one building them.
This weekend I had the pleasure of attending the Level 1 and Level 2 boxing certifications taught by the renowned Tony Jeffries (Olympic boxing bronze medalist) and Glenn Holmes (celebrity trainer) of California based Box ‘n Burn.
Although I’ve dabbled in a number of sports and athletic endeavors AND coached for 8 years, I’ve never really had the pleasure of getting wrapped, strapping on the gloves, and getting busy. Over the 2 days I learned an incredible amount of information, technique, and tips from some of the most skilled coaches in the country.
It also kicked my ass. Boxing worked my arms, shoulders, and cardiovascular system as you might expect. It also worked my back, lats, core, legs, calves, and probably most of all: my brain. Yup. All of me. To the point where I wasn’t sure I could get out of bed this morning. And I couldn’t be happier.
Boxing made me feel powerful. There’s something that makes you feel badass when you put wraps on. That feeling intensifies the first time you land a really solid hit, nail a new punch or combo, or successfully roll away from a ‘hit’ from the mitts (mitts = when your coach mimics live fighting 1:1 with you and you have to think and react on your feet…literally). Plus hitting things makes you feel really, really good!
I think we could all stand exposure to things that make us feel a little more capable and strong. Boxing does that while also providing challenge and allowing self growth. If you’re excited, if you’re nervous, if you’re horribly out of shape, if you’re in great shape, if you’ve never done it before, or if you want to get back into it….boxing for fitness is a great thing to incorporate in your routine. If you’re not sure how or where to get started – shoot me a message – even if you’re not in my area! I’ve now got a network of pro’s and can help find you the right fit.
P.S. – Don’t worry about being sore – my certification was an intense 2 day event for professionals…when we introduce you to it, you’ll just be happily tired and not trainkill (train roadkill)! #blackoutboxing #boxnburn #hitstuff #fitness #gym #exercise #therapy #tysonsplayground #fitness4everybody #rocky #recovery
As a trainer I encounter people who often beat themselves up about not being able to stick to a diet, re-gaining weight they lost, or not working out consistently. While there can be benefits to being honest and realistic with yourself about your situation and weaknesses, those benefits can quickly be overrun by negatives if you allow them to. Look at any successful CEO or business owner and you’ll see a commonality: they surround themselves with people who can help them achieve their goals…especially in arenas in which they struggle. ‘Idea guys’ need a logistics person, ‘Engineer types’ need a people person, etc. I’m speaking in stereotypical generalities…but you get the point. Additionally, just because you know ‘what’ to do, it isn’t always easy to translate that into actually doing it.
So when I meet someone who is successful at work and manages a family and hobbies but who expresses such frustration over not being able to control their nutrition, their workouts, or their weight…the solution seems simple to me: they need help.
Help can come in the form of a nutritionist, a dietician, a personal trainer, Weight Watchers, beach body, a food logging program, a workout buddy, etc. What all of these things provide is accountability. Accountability is incredibly helpful during times of change and stress and let’s face it: changing a habit is stressful (even when it’s for the best).
Our body reacts the same way whether we’re starting a new school, new job, moved homes, changed sleep schedules, get married, get divorced, or are introducing new nutrition and workout patterns into our lives. It’s something new. Something out of pattern. Something unusual. In short, it’s stressful. People (and living creatures in general) don’t naturally like that. When ‘stress’ occurs, we crave comfort. Something stable. Something we ‘know’. For so many of us, that’s food. Or sitting on the couch watching Netflix. Or a cocktail after a stressful day.
So if the very change you’re trying to make is something you’ve turned to for weeks or months or years FOR COMFORT, then it’s a very difficult to change that very behavior. Even if it’s healthier for us in the long term.This is where accountability comes in. You need someone or something to help reinforce this ‘stress’ as something to endure until it becomes a habit/pattern and your body (and mind) accepts it as the new normal.
This is why I’m not ashamed to ask for help (and you shouldn’t be either). After years of changing my lifestyle to a healthier, more fulfilling one, you would think I have this process down and wouldn’t need outside assistance, but you’re wrong. I’ve trained for and competed in bodybuilding competitions, strength competitions, and a marathon. I’m a personal and group fitness trainer and I help others meet their fitness and health goals. And I still ask for help.
For each bodybuilding contest, I’ve hired a coach. For my Tactical Strength Challenges, I had a coach. For my first few strongman contests, I had what I refer to as ‘my 3 dads’ (experienced, knowledgeable, and selfless individuals who trained with me, watched technique, and helped me mentally prepare). Now make no mistake, I still did the heavy lifting (literally and figuratively). But it made all the difference in the world to have someone planning the strategy, someone who could help take the guesswork out of it and could tell me simply what to do and when.
Specifically: after taking a year off after my last bodybuilding show to focus on growing additional muscle and strength, I happened upon strongman and became very intrigued by it and have (for the time being) decided to focus on it. I’ve been training for strongman for the past 6 months or so and its gone well. I took that time to figure out what was involved with the sport, what my natural strengths and weaknesses were, and where I fell along the competitive spectrum.
During the past year and a half I’ve also enjoyed not having a physique based deadline looming over my head and have been indulging quite a bit. Unfortunately, without that deadline (or any real supervision) I went from enjoying occasional indulgences (but still listening to what makes my body happy) to over-indulging as a ‘norm’ instead of an exception. As a result, I gained fat, don’t fit in my pants as well, and I don’t feel good on a cellular level.
When I came to this realization, I was approaching my most recent strongman contest and I decided that after my contest I would look to transition back to doing what makes me feel good on a regular basis while working to continue my growth in strongman. It made sense to me to ask for help with that. Currently I spend a lot of time working, training, and developing plans for others. This is in addition to work and family. It is easiest for me to take the nutrition and programming off my plate AND to have someone to hold me accountable.
Additionally, I’m still new to strongman (and to serious strength training in general). I decided it’s a much better investment to hire a coach to do both for me. And that’s what I’ve done. I’m 6 days into phase one with my coach and excited, happy, and motivated. I’m not beating myself up, I’m not worried about results because I know I can trust him (as long as I follow the damn instructions), and the relief it has given me that I’m DOING something about it has been immense. While not everyone is in a position to hire a coach or trainer or nutritionist, there are other options. There are online coaching programs, groups that meet for regular exercise, Facebook accountability groups, challenges with fitbits, etc. Even the buddy system with a friend, neighbor, or relative can provide just the needed amount of oomph/accountability/consistency.
I share this with you all because there should be no shame attached to asking for help. Remember, you are living your life this very moment. It doesn’t start on Monday, after graduation, next season, or after you lose 10 lbs. SO: treat yourself with kindness and compassion (that means your body and your soul) and if you want to make a change, know that you’re responsible for the hard work BUT it’s ok to ask for help. Really.
As I am continually reminded, we as Americans (and women in particular) often subscribe to an all or nothing mindset. Many of us as teenagers tried desperately to became the honor roll student, well rounded athlete, symphony musician, and employee of the month at our part-time jobs (or we envied those that did).
This mindset continued through our college careers and I now frequently see grown women strive to ‘have it all’. The good job, the great kids, the perfect marriage, the clean house, and who find time to volunteer to not only coach their kids’ field hockey team but also to bake cupcakes and peel clementines for practice.
Many of us feel intense pressure to be model women in every aspect of our lives (this certainly can hold true for men as well). It can be pretty stressful trying to be perfect all the time and when something throws a monkey wrench our way, we sometimes lose our minds, have a mini breakdown, and resign ourselves to failure.
Nowhere do I see this more than in the realm of fitness and dieting.
So many times I’ve heard, “I can’t eat that, I’m on a diet”, or “I’m off my diet for the weekend, pass the wine and funnel cake”, or “I missed my gym class last night, I’ll just start over next week”. These are all ‘all or nothing’ examples.
Too often we expect too much of ourselves. It is not realistic to think that we can be perfect in any arena (and besides, what is perfect anyway). Part of us knows this.
-I don’t think anyone with children views themself as making perfect choices 100% of the time with child rearing decisions.
-None of you expect perfection from your coworkers at the office.
-Nobody’s house is perfectly spotless all of the time.
-Nobody treats their significant other perfectly all the time.
In all of these arenas we’ve learned to prioritize what’s important, to learn from our mistakes, to try and continually improve our performance, and to give ourselves a bit of grace and compassion when doing so.
We would never tell a child who made a mistake that ‘you’re a failure and you should just quit’. Why do we so often tell ourselves that in the realm of fitness and nutrition?
Now that we have that out in the open, here are 3 of the most common problems I encounter with people (and sometimes myself) and my suggestions for moving towards your goals despite them:
Problem #1:
-Trying a complete overhaul.
Many folks make a resolution or start getting in gear for beach season or a special event but they go whole hog. From 0 workouts/week to 6 days/week. From 0 strength training to all max effort lifts. From an erratic, unbalanced diet to an incredibly strict one with no room for error. From a 10 year smoker to cutting cold turkey. This is a recipe for failure. It’s highly unlikely you can change multiple, major habits in your life all at the same time (or even one big one all at once).
Suggestion:
-Start small.
Pick one thing nutrition wise and one thing fitness wise (such as eating one extra serving of protein each day and taking one 15 minute walk each day at lunch). These things should be easy. They should take minimal effort and you should prioritize them (set a calendar reminder, etc) in order to ensure you successfully complete them EVERY day for a period of weeks (think 4-6 weeks). Once you have successfully engrained this new habit into your life, only then is it ok to add another change.
By limiting the number of changes, it limits the amount of stress you place on yourself. By setting an easily attainable goal, you are less likely to quit and more likely to experience success which helps keep you motivated.
Problem #2:
-Giving up when you experience a hiccup.
Sometimes things happen. This does not make you a bad person or a failure so there’s no reason to act like one. Just think: if you were 15 minutes late to work one day – would you just say ‘Forget it’, turn the car around and blow off the rest of the week? Of course not. Same with your health.
Suggestion:
-Get back in the saddle as quickly as you can. One happy hour or ice cream splurge or missed workout isn’t what keeps you from your goals (and for a balanced, fulfilling life- you probably want to include these from time to time). It’s the decision at that point to say, “Forget it” and blow off the whole rest of the day, weekend, month, or season that follows.
If you make a decision that takes you away from your goals, follow it with a decision that brings you back towards them (even if it’s just drinking an extra glass of water or protein shake before bed that day, or sneaking in 15 minutes of sit-ups, push-ups, and squats at home if you miss the gym).
Problem #3:
-Focusing on the ‘can’ts’
Limited time, no spare cash, injuries, allergies, dislike of cooking, age, etc. These are all reasons people use to justify why they can’t change. I need you to pick just one thing you can. Realize that you have control to change something and you become powerful enough to change anything.
Suggestion:
-Focus on what you can do today. Right now. With what you have.
This comes back to #1. It doesn’t need to be a big thing (and shouldn’t be). It can be something as simple as getting an extra 15 minutes of sleep each night or meditating in your car for 5 minutes before you come back home for the night. The more positive changes you decide to make and can control, the more you feel you are capable of changing and controlling.
I’ve seen 70 year old, chronically ill, severely obese people slowly take back control of their lives one decision at a time. You can too.
For the record, I am guilty of having all of these problems at various points. I am also persevering and continuing in my journey. I learn about myself and my body as often as I can and I have begun respecting it (and myself) a lot more than I used to. I believe I am just beginning to learn all of the wonderful things it (and I) are capable of doing after years of trying (and failing) to get to my ‘goal weight’. It’s all a result of recognizing a few truths:
Things are looking up. It’s all about perspective
There is no magical place of fitness ‘success’. No final destination you can actually arrive at. Being healthy, fit, and satisfied with yourself is kind of like being an adult. There is no single ‘moment’ where you become one…it’s a gradual process that occurs over time. There are occasional moments where you feel like an absolute failure and others where you think ‘I’ve got this’, but they’re always followed by another day. Another opportunity to become fitter, leaner, stronger, more flexible, or more balanced.
When you embrace the journey, you’ll eventually wake up one day and find you are ‘there’ – it’s just ‘there’ is different than you think it is now.
Work on changing your mindset along with your body and health. In part 2, I’ll discuss some tips I used to get started or to reinvigorate healthier choices when I’ve accidentally veered a little off track (or purposefully gone exploring in uncharted territory).
I hope you enjoyed this post and I would love to hear your comments (below, on FB, or in a msg or email).
My first strongman contest….sort of….and what I’ve learned and remembered
So as many of you know, I have been training in the evenings at my gym. This happens to be the same time most of our Strongman contingent trains. As I am a curious creature and always looking to experience new things, I (of course), have begun experimenting with some of the Strongman implements. The athletes have been extraordinarily kind, helpful, patient, and giving of their time and expertise to help me learn some of the basics. This occurred while their own training reached a fevered pitch as they prepared for the 5th annual Capital Classic Strongman contest held on June 6th, 2015.
This was slated to be a ‘heavy’ contest as far as local Strongman contests go. I assumed they were all heavy….and they are…but everything is relative and in their world, this one was going to be ‘heavier’ than many. I was very excited to watch the events and to help out where I could. I also agreed to compete in 2 of the ‘side’ events going on that day: a deadlift competition and a fitness medley consisting of 5 tire flips, a farmer’s carry for 50’, and a sled push for 50’ all for the best time.
I got there early that day and helped with the final setup. As the deadlift contest approached (it was held first), I began my warmup, finalized my opening lift selection, and became incredibly distracted trying to continue helping set things up (moving the plates into place, moving tables, and running around gathering things needed). This is where I remembered my first lesson of the day:
Focus.
While it is great to want to help out and to be part of the team, it was not appropriate for me to do so the morning of my contests. Maximum effort lifts and heavy, medleys take a LOT out of you. I should have been focusing on visualizing my lifts, timing my nutrition and hydration, and expending as little energy as possible. I believe I will naturally do this when my competitions are held elsewhere, but I should have done so then. Fortunately my coach caught me at one point and told me quite firmly to ‘Stop! And go sit your ass down somewhere and rest’.
The deadlift contest started and I easily pulled my opening attempt of 255 lbs (which was my PR at the April 2015 TSC). I then wanted a new PR for my 2nd pull and selected 270 lbs. I pulled it successfully and now had a 15 lb PR. I now had to select a 3rd pull weight and immediately went into panic mode. This is when I learned my next lesson:
Go for it.
One of the Strongmen (a former collegiate strength and conditioning coach as well as a former National champion Powerlifter) had watched my lifts and told me I should go 300-315. My immediate reaction was, “you’re crazy”. 300 lbs has been my DL goal since my last TSC contest but I had figured it would take months and potentially years to get there. He told me that I needed to go for it. I already had a new PR so anything above it would just be icing and that 3rd pulls were the time to push yourself. My coach agreed with a head nod and scrunched forehead as though saying ‘Of course you can pull 300’. So I gave my 3rd attempt weight and went essentially blank.
I approached the bar and remembered the words of the show host: “Don’t think, just do it”. I took a deep breath, braced my core and tightened my back, hinged down, quickly set my hands, and began pulling. It was heavy and didn’t seem to move but I kept pulling and slowly it began to break off the floor. I knew once I had it off the floor, I would pull it all the way as I am much stronger at lock out than I am off the floor (something I’ll be working on for the next several months). I locked out, lowered the bar back to the ground, and grinned – I had a new PR.
In hindsight, I’ve probably been a much stronger puller than I thought and I most likely just never taxed myself to the point of finding a true max (and still haven’t since I successfully pulled the 300). While I’m all for sensible and progressive training to help minimize the chance of injury, sometimes we need to stop selling ourselves short and push the envelope on occasion to make mental gains that will keep us moving in concert with our physical gains.
I had some time to rest before the fitness medley and I did. When the medley began, I performed well. There were definite movements and elements I can improve upon (and I will) but I was pleased overall with my performance in my first ‘strongman like’ mini contest. I also got to meet THE Brian Shaw (3x World’s Strongest Man). He is a genuine, patient, and caring person who was a pleasure to have at the event.
After that, it was time to relax and enjoy the contest. I got to see a number of amazingly strong competitors lifting VERY heavy objects. There’s something very primal and satisfying about it and I encourage you all to check one out if you get the opportunity. While watching I learned/remembered 2 important lessons:
Be precise
Don’t quit
There were a number of events where an improved ‘pick’ of an object or adjustment would have resulted in better results for the competitor. There were dozens of times when a competitor was inches from getting a stone onto the platform but made their final push and fell a bit short. As a result, they had spent the majority of their energy resources and now had to start from scratch again. This is where being precise in training and competition and being very aware of your surroundings seemingly makes a big difference. That being said, all of them lifted heavy, awkward objects that most of the population would struggle with.
Lastly, I was impressed by the number of competitors who did not quit and kept working for the entire time period even if they struggled time and again with the same stone or implement. I’m a firm believer in giving it all you have so there are no regrets. Even if they were unsuccessful with an event at this competition, I believe all of them will go back to their gyms and keep training to be more successful next time.
In fitness and in life, there is no ‘destination’. There is no final ‘arrival’ when you can now slack off and quit or rest on your laurels. The journey is all there is. Make it a good one.
smrtraining 