Tag Archives: Flow

Controlling the Variables

When preparing for any event, game, or competition it is absolutely necessary to put as much focus into controlling all of the things that you have the ability to control. It’s also important to understand that there will be many factors that are outside of your control. The main thing to keep in mind is that the chips will fall where they may. There is no use in worrying or getting worked up about things that are out of your hands. The only thing you can do is prepare to the best of your abilities while controlling as many variables as possible. The rest of the time you are just rolling with the punches. Sounds kinda like life, huh?

 

Below is a list of things that you can control in order to achieve the best results possible on the day of your event, game, or competition.

 

Training program: Although it is not necessarily the most important aspect as most people believe, a properly designed training program is certainly a huge piece of the puzzle when it comes to your overall success. A program that is precisely planned will help you be better in all aspects of physical performance while also helping to keep you injury free.

 

Nutrition & Sleep: These are two areas that often go hand in hand, and in my opinion are two of the most important yet underrated aspects of overall performance. When you have a nutrition plan that works for both yourself and your goals, you will have more energy, you will recover better from your training sessions, and you will make better overall progress. Similar to this, the right amount of quality sleep will also have an overall affect on the same things. When incorporated together, they can have a huge impact on your overall performance and success.

 

Stress, attitude, and your response: We cannot always control some of the things that happen to us in our life, or in the world. But we do have control over how we choose to respond to those situations. Stressors are everywhere, and always seem to find us at the most inconvenient times. Through techniques such as meditation, visualization, positive self talk, advice from quality people, etc., you can control those stressors and even use them to benefit your training and performance.

 

Individual relationships/ people you choose to be around: Choose to be around good people who will lift you up and good things will happen. Chose to surround yourself with people who hold you back, and that’s exactly what will happen. Having the right people in your corner for guidance and support is absolutely necessary when you want to be your best. Quality individuals will always keep you on track when you’re heading in the right direction, and will put you in check when you veer off course. 

 

Control these variables, and you will give yourself the best chance to succeed. Do not worry about or focus on those other things that are out of your control. Prepare to the best of your abilities and good things will happen one way or another. Stay strong, my friends.

Movemember & Men’s Health

The votes have been counted, and we have declared Movember the winner for this month’s education and charity event.  What do you think of my stache? Pretty cool, huh?!? Below is a little reminder of what Movmeber is all about.

 

Movember is an annual event where all partaking grow mustaches during the month of November. This is done to raise awareness of men’s health issues such as prostate cancer, testicular cancer, mental health, and men’s suicide. The Movember Foundation runs the Movember charity event, housed at Movember.com. The goal of Movember is to “change the face of men’s health.”

 

By encouraging men (whom the charity refers to as “Mo Bros”) to get involved, Movember aims to increase early cancer detection, diagnosis, and effective treatments, and ultimately reduce the number of preventable deaths. Besides annual check-ups, the Movember Foundation encourages men to be aware of their family history of cancer and adopt a healthier lifestyle. Using the mustache as the driving symbol of the movement, Movember focuses on the three key areas of prostate cancer, testicular cancer, and mental health/suicide prevention.

 

Now gents, I’m asking you to let the hairy caterpillar blossom and promote awareness for men’s health. Remember that we men are stubborn about mental health and think we are too tough to get sick. It’s time to change the narrative here and educate men on how to indicate early and prevent these issues. We have people who love us and want to see us live long and strong lives. Ladies, you’re in this one, too! You have fathers, brothers, sons, and friends who need your support and a kick in the ass at times to take care of their health. This month I will do a few more blogs on this topic. This one is just for you to help me bring attention to this issue, so tell me about some topics you’d like to hear about.

 

Click here you can go and donate to promote Men’s health awareness. 

 

CeJ

Workout from Anywhere Wednesday: Yoga Edition

It is freezing and snowy in Pittsburgh today, and we’re noticing a lot of our gym regulars are opting to work from home instead of braving this weather. We fully support that decision, but want you to get a workout in!

This week we’re setting you up with a little yoga flow that you can do anywhere. It incorporates strength, flexibility, and endurance, so you’re getting three components of training in just one workout.

All you’ll need is a little bit of space and a mat if you have one. Go through the entire flow 5 to 10 times.

  1. Downward Facing Dog (jump to the front of your mat)
  2. Forward Fold
  3. Halfway Lift
  4. Mountain
  5. Forward Fold
  6. Halfway Lift
  7. High to Low Push Up
  8. Upward Facing Dog
  9. Downward Facing Dog

(Repeat 5-10x)

  1. Crescent Lunge (Right Leg)
  2. Left Knee Down, Straighten (Repeat 5-10x)
  3. Right Hand Down/Twist Left
  4. Left Hand Down/Twist Right
  5. High to Low Push Up
  6. Upward Facing Dog
  7. Downward Facing Dog
  8. Crescent Luge (Left Leg)
  9. Right Knee Down, Straighten (Repeat 5-10x)
  10. Left Hand Down/Twist Right
  11. Right Hand Down/Twist Left
  12. High to Low Push Up
  13. Upward Facing Dog
  14. Downward Facing Dog

(Repeat 5-10x)

If you feel like coming out of hibernation and into the gym, sign up for one of our yoga classes that we offer during the week!

Yoga Foundations

Mondays & Wednesdays: 7-7:45am

Vinyasa Flow

Mondays: 6-7pm
Tuesdays: 6:30-7:30am
Wednesdays: 6-7pm
Thursdays: 6:30-7:30am

Express Yoga

Mondays & Wednesdays: 12:15-12:45pm

Happy Hour Yoga

Fridays: 4:30-5:30pm