Tuesday, November 23, 2010

Too excited to sleep


It 2:30 AM and I'm way too excited to sleep.  We just got our first snow fall of the season last night and although it's about 1/2 and inch, that means I finally have an excuse to put my truck into 4 wheel drive.  ARRR ARRR UUUUU ARRRR!

I have to admit, I'm also pretty pumped about how all of you did today in that double WOD class.  What a showing of heart and perseverance! I love it!  Check out this video of one of tonight's evening class.

Honestly, why am I too excited to sleep?  First of all it's namely because I'm feeling so grateful this week about all of the blessing in our lives, especially over this past year.  Personally, professionally and spiritually, we've been blessed abundantly and for that, I am eternally grateful.
Last years Turkeu Bowl 

I don't have any new topic that I want to address with each of you.  I'm not going to turn this into a sappy introduction to get your attention to buy something nor am I going to tell you about "hydration hydration, yada, yada yada...."   I'm just going to tell you that I'm (we) are forever thankful for each of you whom are reading this and can only hope our efforts of everything we do have at least somewhat impacted your life a least a little bit.  Everyone from Shirley to Kara, Steve to Shack and Lauren to Melinda (yes, you too) - we wouldn't be here doing what we are today without you.

Look at this guy!   

I know it's hard to show up day after day to these workouts which can humble the strongest of women (Allison) and men (Melinda - just kidding, Bro!) and the fact that you still do it, for yourselves, for your families, for your future, speaks volumes about your 3D: Desire, Discipline & Dedication.  How much different are you this year as a result of your 3D in the studio?  What were you doing this time last year? Globe-O-Gym?  Bis & Back?  Calfs & Abs?  Could you even imagine doing that now?  Allison just told me she went to Globe-O-Gym the other day and pulled her quad! See, CrossFitters?  Stay away from Globe-O-Gym!  (Actually, it's better than doing nothing at all, and I'm always going to encourage physical activity.  I would just prefer that it's within the walls of PPT & CFH)

Okay, I hope you all know by now how much of an emotional sap I am (if you didn't already).  I'm going to now Hulu Oprah's very last favorite things episode.  Don't forget to buy a bottle of Udo's from us either.

Chuck G.

Wednesday, November 17, 2010

I Am Not A Runner (or The Tiny Change That Changed Everything)

Sure, I know how to run.  Just keep putting one foot in front of the other, pick up the pace, and pretty soon, your body has no choice but to break into a faster clip so you don't fall over.  However, running efficiently, now that's an entirely different story.  Whether or not you like to run, chances are, at some point (and if you are a CrossFitter, many points) in your life you will have to run.  Maybe after your toddler who bolted out into the street, maybe to catch a bus, or to snag the killer deal on the 47"flat screen on Black Friday at 4am.  Hopefully, it's just not from somebody.

It's true how they say that running helps to clarify your thoughts.  Some people claim to get their best ideas during a run, or solve a problem they've had on their mind.  Well, I'm here to tell 'ya, that's exactly what happened to me today.

Chuck's truck kicked the bucket on his way home from the studio last night, so today we're operating on one car while his is in the shop.  I volunteer on Wed. mornings in Gabe's class (about 2 miles away).  I really enjoy it and didn't want to miss it, so I layered up, charged the iPod and hit the road...the wet, slushy, leaf covered road.

It was on my way home that I had an epiphany.  It was raining.  My iPod was going to die any minute.  I  had to pick up the pace.  Know what I did?  Groundbreaking here, people, so listen closely...
I pushed forward.  That's right, pushed.  Forward.  With each step.  Rather than moving just up/down, I pushed forward.  Literally.  I wasn't necessarily expending much more energy, but realized I was, in fact, moving faster!

And here's the best part.  I got to thinking about how this was a metaphor for life:
Sometimes we feel like we're working very hard and doing a lot of 'work' to reach our goals, but take a step back and think about whether you are doing the correct type of work to get there.  Sometimes, it takes just a tiny shift or change to make significant progress.  I felt like I was working hard at my run this morning; I was (eventually) going to get home.  I was sweating and breathing heavily.  BUT, I made one very tiny change and it made a huge difference!  I was working smarter, not harder.  I reached my goal (making it home before I was drenched and iPod gave out) faster and more efficiently.

We see a lot of this type of 'spinning of the wheels' or the 'gerbil in the cage' scenarios in our line of business.  You probably know people yourself who have been busting their butts for weeks, months, even YEARS and have seen no significant progress in their health/physique.
I can't help but feel frustrated when I see this.  Because I (along with our entire world-class team) am in the business of changing lives.  I want to help those people, but can't do it until they realize they aren't going to get their on their own, and reach out for help.
When you learn to work smarter, not harder, you can ditch the 60 minute 'cardio' routines, and the 45 minute strength training sessions focusing on 1-2 muscle groups/day.  No longer will you need to count calories or points or blocks.
What we provide at Pacific Personal Training/CrossFit Hillsboro is hands down, the most efficient way to achieve optimal health and your very BEST body, in the shortest amount of time by working under the care of professionals who make it safe, fun, encouraging, supportive and RESULTS-DRIVEN.

2010 is quickly coming to an end.  Many people will begin refocusing on their workout/diet regimen come January.  If that's you, or you know someone who has been talking about getting healthy, let us help you!
Why wait until January 1st?  Get a head start.  It's very important to stay focused through the holidays, so as not to become a statistic (you know, how the average American gains up to 10 lbs. during the holidays, yadda yadda yadda).

Beginning Monday, November 29th, we kick off our '21-Day Rapid Fat Loss' contest.  The program runs through Dec. 20th with the grand prize winner being awarded $250 cash or a $300 personal training package! 

Now go out there and  'Push Forward'!

Thursday, November 4, 2010

Burpee Accountability Rule

Monday night classes hardly have anyone in them, wouldn't you agree?  Okay, so that's not entirely true.
While there may be only 14 signed up online and we try to limit classes to 15, 20 may actually show up.  While we CAN make it work, we really have to begin to enforce our capacity rule with a burpee strategy.  
Monday nights are usually our busiest class.  What have been trying to do, and what will become a policy is to have multiple instructors in our larger classes.   We will have a minimum of two instructors on Monday nights, and any other one that reaches capacity.  So where do the burpees come in?  That's the best part!

The burpee rule is a great way to enforce accountability for everyone.  Here are the rules:

Show up to class without signing up = 30 burpees
Show up 2 minutes late to class = 30 burpees
Show up 10 minutes late to class = 30 burpees
Dropping dumbbells, kettlebells or empty bar = 10 burpees (we will add this to your final WOD time)
Dropping 'F'Bomb = 30 burpees (Totally kidding.  I think Chuck should do 30 burpees every time someone drops an 'F'Bomb)  
"Can't" = 10 burpees
Cheating reps = 50 burpees + total embarrassment + time added to WOD

We're sure the list will grow and evolve over time, so this is just a start.  Some of you have approached us and told us about your concerns with class sizes, and we really appreciate this kind of feedback.  One has to think to themselves "this isn't what I signed up for when I first came to CFH".  This is true, and we are doing our best to accurately manage our growth.  With these larger classes, the individual attention become slightly more diluted, as expected.  While we cannot have a trainer for every client, we will offer multiple trainers.  Group training, or CrossFit, is by it's nature a class activity with one or two leaders.  Also, not every class is filled to capacity, especially those later in the week.  While we do encourage everyone to maximize their membership with us, we encourage you who do want a little more attention from a coach to attend these classes, such as Thursday & Friday.  The morning and afternoon classes also have space available as well, and everyone is welcomed to those.  

Finally, at PPT and CFH, we charge what we are worth.   We know that we are not the most inexpensive CrossFit Affiliate outside of Lake Oswego.  Our pricing is based on our broad, general and all-inclusive background as not only CrossFit instructors, but as nationally certified personal trainers, certified strength & conditioning specialists, certified group exercise instructors, certified USA weightlifting coaches and certified yoga practitioners.  With these accolades also comes the experience of working with all types of populations as trainers, group ex instructors and as professional head strength & conditioning coaches.  We also regularly attend fitness shows, conferences and continuing fitness education classes.  We don't under or devalue ourselves by cutting our prices just to attract more guests.  As professional trainers, we charge what we are worth, the same way as any other professional would, including physical therapists, chiropractors, doctors and attorneys.  

We are always glad to hear from you, whether it's good news or bad.  Bad news = 30 burpees.  

Your staff of professionals at
Pacific Personal Training/CrossFit Hillsboro   

Wednesday, November 3, 2010

Inhibitions Be Gone!

"Uninhibited":  referred to by some as the 'Coochie Coo' dance class, 'Naughty Girl' dance class, 'the most fun you can have with your clothes on'.  Whatever you want to call it, we had a blast!  Many, many thanks to Andrea Trautwein for offering the use of her gorgeous studio.  It was fun to meet so many new ladies and to see you all let loose with the girls.  We dressed up in our sexy costumes and had a great time learning a new dance.  Thank you as well to Hip Chicks Do Wine for providing the reds and whites to help lighten the inhibitions a bit.

I'm looking forward to teaching another class (possibly in December), so keep an eye out for more information!

Detox after a party like that?

Oh this was so bad.  

What good is getting your butt kicked 5-6 times a week if you don't take the time to show it off every once and a while?  Man, I wish I had pictures from that night!

I think there were quite a few CrossFitters last weekend whom were anxiously gnawing at the bit to put some sexy lingerie and underwear and crash Dennis' party.  Wow!  I'm glad to see that there are so many positive benefits people are having as a result of our programming.  I mean, not to make mountains out of mole hills or anything, but I can now tell how well rounded all of you are!  Sure, the inorganic components of fitness (balance, accuracy, agility and coordination) may not have been optimal that night, but hey, we can't be perfect all of the time.  This is also why I sometimes have the class train for the field sobriety test:  I just want you to be prepared for the unexpected.   Just kidding!

So, when Sunday morning comes around, what's the best way to detox?  From recent experience, I can tell you that sleeping in, a bloody mary, two Aleves, a cup of cofffee does NOT help at all.  Some experts will recommend that the first thing to do is get as much water into your body as possible. Alcohol is a diuretic, it makes you want to urinate, it inhibits the production of the ante diuretic hormone. Your body becomes less capable of absorbing water. The fluids are passed straight to your kidneys and flushed out of your body.

Another thing is to keep away from animal fats. It used to be the done thing, when you are suffering from a hangover eat a big fried meal, plenty of fat. Don't do it! Fruit and vegetables are going to be your saviors, and low-fat poultry and fish. Lean meat, seeds, nuts, vegetables, some fruit, little starches and zero sugars.  Sound familiar?

And the obvious advice is not to drink, or take any other stimulants, including caffeine.

The whole point of Alcohol Detox after binge drinking is to try and take all the crap out of your body that you have put into it by binge drinking. When you are drunk you will all sorts of ludicrous, nasty food down your throat, junk that you would never even look at if you were sober ("B-Line to the cake table!") So you have to detox from that crap as well.

The holidays are coming!
I found an interesting article by Dianne Carswell in the Washington Post about detoxing after the holidays.  I have yet to try this myself, but I think it's good and wholesome information.

 "FLUSH. Salty foods cause fluid retention and puffiness; those made with refined sugar cause spikes in blood sugar and, thus, cravings; and alcohol and caffeine cause dehydration. For your body's regenerative system to work, toxins must be flushed out -- and eight glasses of water a day won't do it alone. To truly purify your system while restoring essential vitamins and minerals, try a four-day regimen of fruit juices in the morning and vegetable juices in the afternoon along with your normal diet.

Start making up for your seasonal sins with good-for-you home remedies. (Photos Nate Lankford For The Washington Post)

The first two days, before you consume anything else, drink 1 cup hot water blended with the juice of one lemon, 1/16 teaspoon cayenne pepper and 2 tablespoons maple syrup. Lemons are rich in bioflavonoids (pigments that act as excellent detoxifying catalysts); cayenne pepper is an anti-inflammatory; and maple syrup adds sweetness. The juice is intense, thus the two-day program -- your body needs time to absorb it, then recover.
Next, along with breakfast, have a blend of orange or half a pink grapefruit, two or three slices of pineapple, two stalks of celery, and a handful of raspberries. Or, mix one pink grapefruit with three apples (rich in the digestive aid pectin), a pinch of cinnamon (high in chromium, which helps balance blood sugar) and a bit of fresh ginger (which helps settle the stomach). If you're prone to problems with stomach acidity, you can dilute these citrus-based juices with water.
In the afternoon, try juices made with carrots, which are packed with healthy antioxidants. Combine four carrots, a sprig of parsley (rich in chlorophyll, which helps stimulate digestive enzymes), 1/2 cucumber (high in water content) and 1/2 beet (which helps detoxify the bladder and kidneys); sweeten with a small apple if you're not a veggie fan. Another option is to combine two carrots with 1/4 small cucumber, one celery stalk and a small amount of Wakame (seaweed rich in vitamin C, calcium and iron).
NOURISH. You can't survive on juice alone, of course, but you should avoid sinful snacks. Select foods high in water content, such as cucumber, celery, lettuce and kale. Grapefruits are good metabolic stimulants; grapes are high in potassium (essential in maintaining normal kidney function); cantaloupes are high in digestive enzymes; and bananas and avocados digest slowly and help maintain blood sugar. Avoid alcohol, excessive caffeine, red meat and dairy products, and keep up your water intake. (Yes, we've all heard of the morning-after hangover hamburger, but it's best to stick to foods low in fat, high in nutrients.)
SOOTHE. The body can efficiently expel toxins through the pores of the skin. To hasten this process, combine in a bath 1 cup of Epsom salts and 1 to 2 tablespoons of an essential oil, such as lemon, jojoba, rosemary or olive. The ingredients' stimulating properties naturally draw toxins out. (Just be sure to test the oil first to make sure you're not allergic by applying a small amount to the underside of your forearm.)
Another option is to exfoliate the skin, which increases respiration and removes toxins. Combine 1/2 cup oatmeal, 1 tablespoon cornmeal and several drops almond oil with enough milk to form a paste. Apply by hand to the entire body (excluding the face) with gentle, circular motions. Rinse, then brush the skin using a loofah or sponge.
BEAUTIFY. You wear your hard-partying history on your face, too: an unhealthy pallor, puffiness, dark circles. To restore natural color, form a paste by mixing 1/2 cup plain yogurt (it brightens the skin), 2 teaspoons lemon juice (ditto) and honey (which softens the skin, improving appearance). Apply on clean skin, leave on for 15 minutes and rinse off with warm water.
Puffy eyes respond well to chamomile, which contains the soothing compound azulene. Boil a tea bag in 1 cup water, allow to cool, then soak two cotton pads in the tea for three minutes. Remove the pads and put them in the freezer for 15 minutes. Then position them on your closed eyes and relax with your head on a pillow for 20 minutes (elevating the head helps excess fluids associated with puffiness drain downward). Massage in eye cream afterward to hydrate and further stimulate blood flow.
For extremely dark under-eye circles, substitute black tea; it's high in soothing tannic acid, and its caffeine content dilates blood vessels, helping to draw blood away from the under-eye area. Cool, peeled, thinly sliced cucumbers are another soothing beauty-industry fave; press them in place under the eyes, let them sit for 15 minutes, then remove and rinse your face. Ahhh . . . Diana L. Carswell"