Checking the Ego

ATTEMPT AGAIN TO START UPDATING THIS SHIT!

I really want to take the time to talk about checking the ego, as I sit here injured and sore because I couldn't. I recently watched a video posted on CrossFit Journal, once again searching for the magical program to get my stronger and faster like the elites we see all over the crossFit site. A concept that I used to swear by was brought up by one of CrossFit's greatest, Spealler. He simply stated to "listen to YOUR body". Not only during the middle of a WOD and knowing how YOU move the most efficiently but knowing when to rest, when to eat, when to it hard... we need to use other's programs to trial and error what works for our OWN bodies because when it comes down to it- we are all different. So many coaches, so many theories, and as athletes this can get confusing and frustrating, and expensive.
What we need really do is use these resources and explore them- but do not swear by them until you know it is perfect for you. Know your body inside and out... log results, progressions, and the onset of new aches and pains. Expore nutrition in the same way. Instead of letting someone tell you that something is the perfect pre/post meal- decide for yourself. Did I feel really energized after the meal? Did it help me pump out a new PR?

Only YOU can make these decisions and YOU are responsible for your results. Own up, and like I said, check the ego and discover your true weaknesses. Stop making excuses and blaming other coaches, theories, and methods because there is so much out there.
Nothing is impossible and nothing is set in stone.

So if your hungry - eat, your tired- sleep, you have energy- use it... simple solutions, just listen to YOUR body and listen to what it is trying to tell you.

This is how you prevent injuries...

So as I sit here, injured, I need to check my ego and accept the fact I did this to myself because I did not rest the onset of an injury and was too stubborn to take a day off and miss a challenge. My problem- I simply care too much on what others think- I am afraid that not doing something makes me look weak. I need to grow up, re-assess my goals and start practising what I preach because even though I can bounce back now... I am going to feel every injury in my later years.
Goal- Think long term health not short term
(example- 3 hours of muscle up practise? That is just being stupid and now I am paying for it with tendonitis )

What is your problem? Weakness? ... Know it, accept it, and work on it to become a better athlete and even a better person.

MUSCLE UP

FINALLY!
haha I GOT ONE MUSCLE UP!
Paying for it however with a pinched nerve in my neck, and tear in my forearm from multiple attempts (3 hours of attempts to be exact! ekk!)
I recommend that anyone working on their muscle up or a difficult skill- MAX AN HOUR... take a day or two and than try again... or you'll be out like me.

That being said, find something else to work on that doesn't irritate your injury...do not sit around and do nothing!

All I could pretty much do is run and body weight squat...so run is what I did...got my 5km under 20 minutes and rocked 1000 air squats for time...took 27 minutes haha EMBARRASSING, but harder than it sounds!

REMINDER- PALEO COOK BOOKS FOR SALE...EMAIL ME IF YOU WANT ONE!!!!!! 20 bucks!!

ZUMBA VIBE

ZUMBA VIVE IN SUDBURY... IS AWESOME! I got to see my good friends Christina Chicoine (owner) and Krystelle! Krystelle girl you are AMAZING... so Ive actually decided to blog about YOU today... (first blog in a month haha)

Krystelle,
Like I said...as a trainer I witness so many people who want to change their lives and get in shape. Many fail, infact only about 5% of people I see and meet in the gym are successful. You however, are above and beyond a weight lose story. Your a whole new person.
I remember when you were that...well "chubby" shy girl at the front of my class. Quiet, yet you had light in you that was just waiting to shine. HOLY SHIT, does that light now ever shine! Watching you today was inspiring... I wanted to cry... infact I did cry. Your energy, your passion, your "vibe" was expressed with each and every move.
Today I saw you in your new light, and to me, you are "ZUMBA". Fearless, fun, and full of energy.

CONGRATS, LOVE YOU!!!!!!!!!!!!!!

shirts off

I finally came to the conclusion... I have some powerful ass legs... and Im sick of being ashamed of them. Hope this inspires everyone to focus on performance verses appearance as much. I love to be fast, I love to squat...i like small tight legs but I cant have both... dealing with them... loving them... and if you piss me off ill use them to kick your ass!

Strong body, strong mind!

TONY NARDI!

I met 42 year old, single dad, Toni Nardi,at my most recent home base (or box we should say) - Crossfit Altitude about 6 months ago and feel he deserves some recognition for his lifestyle changes after spending numerous workouts beside him, and now as his coach.
Coming from a life of drugs, alcohol, and well...fatness, this middle aged man is one of the most inspirational persons I have been since I have moved to Burlington. Completely changing his lifestyle to become one of the most dedicated cross-fitters I know, he continues to get stronger and fitter each and every day.
What I love about Tony, is that he puts his heart into every workout that he does. Every time I want to quit, I look over at Tony, who inspires me every time, who is usually pushing himself twice as hard.
Tony, consider yourself to be reborn- you are not longer Tony to drug addict- your Tony to crossfitter...and you have a family of coaches, friends, and a whole network of athletes that are right by your side.
Never let anyone bring you down... your amazing ... and know that there are people who are always here to support you and your journey!
Congratulations on all your success and looking forward to many more competitions and WODS with you!
Love the baby of our little cross fit family-

Brit

KERRI CHEVRIER

My all time favorite client and friend KERRI CHEVRIER is celebrating her 30th birthday today, and has NEVER looked better (trust me Ive seen pictures). Once a bitchy, overweight lady with nothing but painful joints and discouraging doctors... NOW an inspiring, beautiful (on the outside and in) women who is 80lbs lighter and a heck of a lot happier!
Life through this woman some curve balls that many would not have been able to handle... but this young chicky (well kinda young :) did not let it slow her down or hold her back.
After I moved, I was worried she would gain her weight back, but Kerri continued to train with one of my dearest freinds, on her own, and continues to watch her nutrition. (for the best part)
With her new found confidence the true Kerri is out of her cage, looking better than ever, and has even landed herself a new handsome man.
Kerri I am SO PROUD of you, you are amazing, inspiring, and the reason I will never quit training in hope I come across more people like yourself.

You deserve the best on this day, so happy birthday girl--- I MISS YOU.
PS this weekend is a write off but I want you training hard Monday. :) xoxo

NICHOL HAMEL

I have been working with Nichole since Spring 2010, a young female high-school student looking for fitness education and improved overall health. Barely able to run 1km in the spring, Nichol is now concurring 10k runs daily and has even participated in her first 5.8km race, finishing 2nd in her age group. Her body composition is reduced drastically and she is looking/feeling AMAZING. Continuing to run on her own combined with cross-training and yoga, Nichole plans on racing more and more!
Nichol congrats and I am SO proud of you!!! Feel free to use this blog to post any thoughts/ tips for other newbie runners, and young women looking to get inspired to be Fit!!
Your trusty trainer,

Britney

worst 11 minutes ever

first comp! yay!! some animals out there!

http://www.youtube.com/watch?v=acrCaIJ0kPE

Friday May 14th POWER HOUR

70 burpees
60 air squats
50 hgsu's
40 sdhp 30lbs
30 snatches 65lbs
20 box jumps
10 handstand pushups

TIME: 5:14 minutes

tough! whoa! New puker today at cedar...

New goal- be prepare for competition June 26th!!!

Stay posted for more photos!!!

Crossfit ( Program-POWER HOUR) and ZUMBA now at Cedar Springs!

I am now offering Zumba and Crossfit at Cedar Springs Racquet and Fitness Club located in Burlington,ON

960 Cumberland Ave
Burlington ON
905-632-4800
bholmberg@cedarspringsclub.com

Contact myself or staff via email or phone for details, schedules, pricing

JIMBO
WICKED TRAINING PARTNER IN CRIME FROM CURRENT FACILITY... HES 50 YEARS OLD BUT YOUD NEVER KNOW IT!

Working out with someone or in a small group will motivate you not only to go, but if you can find someone at the same level of fitness, can challenge you.

Find a workout buddy to better your changes of sucess...commit to certain days and times..and to eachother.

IDEA: Pay eachother each time you have to miss your schedule time (ex. 5-10 bucks for missing)

CROSSFIT

Got my level 1 certification for Cross-fit and LOVE IT. Finally a philosophy in the fitness industry that makes sense to me!
The contastantly varying high intensity workouts have taken even my fitness to a new level!!! Always a challenge, always deadly, but always a blast.
Today at Cedar Springs we did a Benchmark WOD "workout of the day" called "FIGHT GONE BAD"
3 RDS
1 min row
1 min push press (65lbs)
1 min Sumo lifts
1 min wall ball
1 min box jump

for max rep... no recovery! a deadly 15 minute workout! No more excuse "I DONT HAVE TIME!"

HANDSTAND!

Finally...a way to work on the handstand!!! Great core exercises while adding a push-up for an incline press ...or hercules pushups!! Crazy Sh*t!!!

ZUMBA BABY!

Ok... so i typically am a big fan on high intensity exercise... BUT zumba in so many ways has stole a piece of my heart... its fun...effective... gives you your cardiovascular training at a fat burning zone (60-70% max HR) and is an ab workout in itself as you laugh the whole time... Check me out on March 19th at the Toronto Raptor's half time Zumba demo!!! Wooot

Stiffys!

stiff leg dead lift will leave you feelin stiff the next 48 hours thats for sure... my hamstring and lower back are on FIIIIRE today. I usually do not promote fully extending the knees...but for this exercise if you want to feel a good pull in your hammies... and strengthen your lower back/ straighten your back...exercise is best done with "stiff" legs. Make sure to stick out your bum...and puff out your chest. Try and find a side mirror to make sure you are not rounding your upper back. (keep those shoulders back man!!)

*Will post a photo tomorrow!

THE KETTLEBELL PUSHUP

These take pushups to a whole new level! Not only does it require more core... but it allows you to increase your range of motion on your pushup ... be cautious if you have a shoulder injury...these may not be for you.

You can do this with almost anything...medicine balls... heck try it with two static balls (yikes). Add more core by putting your feet up on a ball...or two! Getting creative with a simple basic exercises like a pushup will prevent you from that plateau! I am currently trying to balance on one foot... and doing my pushups reaally slow...and reaalllly low.

PISTOL SQUAT

Here is the deadly Pistol squat...when you get good..try with a weight...or even better...a kettlebell!!