Archive for July, 2016



The gym will be closed in the morning this coming Thursday.

We will be open  that afternoon 3 to 7 pm

Every year I love watching the CrossFit Games (even people who don’t like CrossFit often still watch them, go figure).

The jaw-dropping performances almost stagger the imagination; but there is the catch.

Many people just think “I could never do that”, and you know what? They are right.

They have already sabotaged themselves. They have given up without even trying.

Sad to say, but this is prevalent in our culture.

Others think, “If they can do it, so can I”, and they are also right, if……

The big “IF” is whether or not they are willing to pay the price to make it a top priority in their lives.

  • Will they sacrifice other things to train?
  • Will the dial in their nutrition?
  • Will learn and practice the best recovery methods?
  • Will they hire expert coaches and do what they say?

All the very best athletes do all these things and more.

If it is worth it to you, dig in and get started!

Unless you are living under a rock, you see and hear this poison every day.
On the Internet, hate is at epidemic proportions.
In traffic, people are ready to kill others because they don’t like how they drive.
People are seething with rage, bitterness, and vengeful thoughts.
Even if they don’t act out those thoughts, they are still wrecking their own health and lives.


Higher and more prolonged levels of circulating cortisol (like those associated with chronic stress) have been shown to have negative effects, such as:*

  • Impaired cognitive performance
  • Dampened thyroid function
  • Blood sugar imbalances, such as hyperglycemia
  • Decreased bone density
  • Sleep disruption
  • Decreased muscle mass
  • Elevated blood pressure
  • Lowered immune function
  • Slow wound healing
  • Increased abdominal fat, which has a stronger correlation to certain health problems than fat deposited in other areas of the body. Some of the health problems associated with increased stomach fat are heart attacks, strokes, higher levels of “bad” cholesterol (LDL) and lower levels of “good” cholesterol (HDL), which can lead to other health problems.*Read more here

Here’s the thing, you don’t have to get sucked into this mess.

Here’s a few ways to avoid this trap:

  • exercise regularly
  • sleep more
  • limit social media usage
  • limit watching the news
  • avoid senseless arguments
  • don’t label others
  • take time to interact with real people in person
  • remember you cannot fix the whole world

Your thoughts eventually become your actions, good or bad.

The ancient writings remind us  “let every man be swift to hear, slow to speak, slow to anger” Book of James 1:19


If you are a coach, or are aspiring to be one, pay close attention to this.
You have the power to make a real difference in real peoples lives on a daily basis for the better.
Politicians and judges do what they do far removed from the “real world” of our daily lives.
Coaches, on the other hand, are face to face with their athletes every day they train and some times more often than that.
They know what people are struggling with individually on their strength journey.
They know their weaknesses and their strengths.
The best coaches place the needs of the people they train above their own coaching ambitions. In fact, anyone who is ego-driven or selfish shouldn’t even be a coach.
As a coach, you also work with people who are often racially, culturally, or age-wise very different from each other. It is your job to cultivate a sense of unity and cohesiveness as people strive to achieve their goals.
No one should get “special” treatment! Do not ever show favoritism as a coach.
Does that mean you go easy on some people?
No way!
Everyone should be challenged to achieve excellence, no exceptions.
You must know when to push their limits and when to periodically cut back a little to deload.
Above all, you as the coach, must set the standard high and lead by example!
Politicians and judges will never achieve the positive changes in people, especially in mixed groups, that you will.
Now go crush it, coach!