• Fail SAFE - work with a coach, study the skill, movement, & path to success.
• Fail OFTEN - get used to it and embrace it, understanding how it will get better.
• Fail SMART - have intent behind every attempt & know what the failure will look, feel like, and don't be shocked when it happens.
• Fail HUMBLE - you're not special, everyone fails.
• Fail BETTER...every time, until you succeed.
• Fail with UNDERSTANDING...
  • False
  • Argument
  • Inside
  • Loathing
  • Ure
  • Real
  • Excellence

When it comes to training...for strength, fitness, or sports we all need to stay motivated. Without passion & motivation we get nowhere, even if we start-off OK, it's easy to loose sight & track of where and what you originally set-off towards. When it comes to setting goals, it's great to be specific. But even if you CAN'T put your finger on a specific goal, it's OK...you just need to START & keep going. Once your start gains momentum...the goals will become a necessity to keep you going. Don't let not having a specific goal be your excuse, sometimes all we need is a reason...a "what's the point" factor to get & stay motivated about training. Let's call it a "training mantra". Here's an example of some I often use to add fuel to my fire, & they're very simple:

• "TRAIN BECAUSE YOU CAN"
• "TRAIN BECAUSE YOU'RE FORTUNATE"
• "TRAIN BECAUSE YOU'RE BLESSED"
• "TRAIN FOR OTHERS WHO CAN'T"
• "TRAIN FOR THE STRUGGLE"

There are so many less fortunate, less willing, & simply unable to train, that thinking about how blessed you are that you CAN sometimes goes a long way. You have to realize that being able to train is a gift, because there are benefits & rewards granted from putting in that work! The simple fact that our bodies adapt & improve from training should be proof enough that we should start & keep going, no matter the struggle, no matter the adversity...because the greater the struggle & adversity...the greater the reward!

Eric Thomas said it better in a different way...

QUOTES can also work great! Finding a short & simple quote that motivates you, that you can write out, remember, & rehearse as you puch through the toughest parts of your workouts. An example, & one of my favorites - "Welcome the chores that make you go beyond yourself." The google can be your best friend when in search for that training quote that best resonates with you. Just remember, the START, the PATH/STRUGGLE, and the REWARDS are reason enough to stay motivated about training!

Happy Heart Month!!

Did you know heart disease is the leading cause of death in men and women in the United States? Primary prevention is the answer to this problem. There are many steps you can take to avoid cardiac risk factors. Exercising on a regular basis, eating healthier, and quitting smoking (that should go without saying!) are three huge things you can do starting now.

An easy way to do all of this is to make an effort to only eat whole foods rich in nutrients. Vitamins and minerals are super important to help our bodies run efficiently and whole foods are the best way to get them. Keep your body healthy by fueling your body right and getting yourself in the gym, the rest usually takes care of itself!

If you're interested in a little more depth, here's a good read on whole grains and fiber!

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Whole-Grains-and-Fiber_UCM_303249_Article.jsp#mainContent

When talking about muscle soreness brought on by strength training, It's important to make a distinction between the extent & severity of the soreness. If 2-3 days after an intense workout you find yourself unable to perform normal everyday activities...like wash your hair, brush your teeth, get out of BED! (yes, many of us have been there), then consider the fact that you may have "over-reached", not listened to your body, been pushed too hard by a butthead coach, or jumped in a class/program beyond your level. On the contrary...the mild soreness felt a day or 2 after a workout, best described as a "tight" feeling, then this is perfectly normal, and an indication that you pushed yourself hard and got a great workout in the gym! In either case, damage has taken place in the muscle...it's the level and extent of damage that determines "good soreness" over "bad soreness" and whether or not you're going to continue to crush workouts, make strength gains, and get results, or be discouraged/defeated, and turned off by your training experience. So, here are some tips to prevent excessive "bad soreness":

It's important to understand that the soreness caused by muscle tissue trauma is a result of predominantly eccentric exercises (a load/force applied to the muscle as it lengthens) like downhill running, plyometrics, and resistance training. So going into this type of training requires some research - look for quality gyms with quality coaches, and planning - assess your level of training experience, and set your standards, expectations, and goals accordingly. Once you feel you've done this:

• Scale down the weight & volume (sets x reps) of your training in the first 4-6 weeks. A progressive adaptation to eccentric exercise is an effective way to diminish the impact/extent of soreness.
• Inquire about having a functional movement screening (FMS) performed on you to asses areas where you might lack mobility & flexibility.
• Be sure to stay hydrated and increase your protein intake before and during a new strength/fitness training regimen.
• Precede your workout with a dynamic warm-up (5 minutes) incorporating things like high knee jogs, high kicks, side steps, & jumping jacks etc.
• Transition into a general warm-up (5-10 minutes) by performing some low intensity sustained metabolic work like jump rope, burpees, rowing etc.
• On days where you're really sore, try to stay active, even consider a short bout (20-30 mins) of lower intensity "recovery" training like jogging, biking, swimming etc.

All of these tips involve training smart, seeking out quality gyms, and experienced strength/fitness coaches with good reputations. Anyone training wants to see results, set new goals, and continue to progress. Training as hard as you can everyday without thiking about some of what we've just talked about can slow you down...literally! So research, plan, and THINK about your training with these tips in mind.

Citius, altius, fortius...

G.M.

After a near fatal car accident Felicia Catarella, 26, was told she may never walk unimpaired again. Exercise...running was out of the question. This is Felicia's story...

Next time you're lacking the motivation to get to the gym, or set a new goal for yourself remember Felicia's inspiring story, set your standards higher, and commit to training towards and accomplishing your goals...no matter the obstacle!