Health Challenge:

Its not too late to sign up, simply start using Lose-it! and get measured. (call my office to arrange: 532-3077)

  1. On Saturdays: email me a "Summary Report" for the week. Measurements are Free of charge.
  2. CrossFit as often as you can during the week.
  3. Its that simple! Play by the rules and you have a chance of winning two months membership: one for you and one for a family or a friend.

Repeat after me: I am stronger than this challenge. And this challenge is making me even stronger.

Sumo Dead Lifts

Box Jumps
"Goalie is a delicate position, no different than a golfer or a tennis player. You're on your own a lot." -- Penguins General Manager Ray Shero to the Tribune-Review on goaltender Marc-Andre Fleury
It's playoff season. Let the mind games begin — again — for Pittsburgh Penguins goalie Marc-Andre Fleury.  The scouting report for the 29-year-old has been that he's great during the regular season and then, well, not so much. Last year, he was benched during the playoffs. And the questions about his future with the team began about 3 seconds after a sweep by the Boston Bruins.

In the off-season, the Penguins asked Fleury to meet with a sports psychologist, which he did, and brought in a new goalie coach. The team went even more all-in on the confidence front, pronouncing him the No. 1 goalie before this season began. 

The pressure he is under to perform in this year's playoffs, which began Wednesday, is enormous. Can he withstand it and excel? Such drama!

Mental toughness is important to any athlete at any level. At CrossFit, no one is going to lift the weight for you, and you must believe you can before you will. 

Ray Shero is right: You are on your own a lot.

So what's YOUR plan to improve mentally? Here are four ideas:
  1. Have a goal for each WOD: Know what the workout is before you get to the box. Visualize the movements. Focus on one thing you'd like to achieve. My drive from work to the box is long, so I use that time to strategize.
  2. Longer WODs, smaller pieces: Think about the next five good reps -- good form, steady pace, full range of motion --  rather than the next 15 minutes of them.
  3. Change the tape -- Be aware of how often you think "It's heavy," "I can't," "I never," etc. Stop it. And when you hear those messages from other athletes, ignore them, too.
  4. Dwell on it -- Don't forget to take stock in how far you've come. You have! You didn't "just" do five pull-ups. You did five more than you ever thought you would. It's more than OK to give yourself some credit.   W

Push Press

AbMat Sit-ups

Olympic Weight Lifting
May 10th, 9-4   $150

Learn from a former 3-time member of the U.S. Olympic Weight Lifting Team. It doesn't get any better. RSVP,  ASAP!
Saturday May 10th
Olympic Lifting Class
Featuring a 3 time member of: 
The U.S. Olympic Weightlifting Team
National and World Champion Masters Division

RSVP your spot ASAP - $150
Spots will Fill up quickly

Daily WOD: 
  • Deadlifts
  • Push-ups
  • Box Jumps
If you are participating in the Spring Health Challenge, the details are sketchy by intention. This week call my office to get measured. Weight, tape measure and body fat percentage. Start entering everything that you eat from Monday forward into Lose-it!. If you are under the gun, simply scratch down your meals on paper and enter later in the day. Don't fret that you have to weigh each portion, guestimate the best that you can. I want to see your printed results at end of the week. Two months membership is on the line (1 for you and 1 for a new client of your choice)! This week is a test run of sorts.
Doctor Talk: The simplest, most powerful, and controllable aspect of your health is your diet. Are you doing your best? How much effort do you put into eating better?

64% of schools prepare only a quarter of their entrees from scratch - that means prepackaged stuff is the majority of what students eat. Ask your cafeteria worker what on your tray was made from scratch.

Student or employee...are you trusting someone else with your health? Start packing lunch!  For the next 6 weeks, challenge yourself to eat better. Download Lose-it! today and create a better you!

So you guys are hard at work on your weight-loss/better nutrition homework assignment that was posted Thursday, right?


Here's some more motivation to clean up your diet, courtesy of researchers at UCLA. Their findings, part of a study funded, in part, by the National Science Foundation and published Thursday, address a common perception: People get fat because they're lazy or because they lack motivation.

Not true, the researchers report, after studying rats on a diet of unprocessed ground corn and fish meal vs. rats that ate more sugar and more highly processed foods — a junk-food diet, basically.

Here's the conclusion, from UCLA life scientist Aaron Blaisdell: "Overweight people often get stigmatized as lazy and lacking discipline. We interpret our results as suggesting that the idea commonly portrayed in the media that people become fat because they are lazy is wrong. Our data suggest that diet-induced obesity is a cause, rather than an effect, of laziness. Either the highly processed diet causes fatigue or the diet causes obesity, which causes fatigue."

So that worn-out, no-energy, no-motivation feeling? Definitely stick to the workout plan, but you may need to spring clean your kitchen, as well.

If you've never tried to refine your diet to eat meats, vegetables, nuts and seeds, some fruit, little starch and no sugar, or if you've been slacking recently, now's the time to make a change. 

That textbook CrossFit diet is how Blaisdell eats. A smart man to begin with, he says better food choices for the past five years have helped his abilities even more. 

"I've noticed a big improvement in my cognition. I'm full of energy throughout the day, and my thoughts are clear and focused."

Much healthier, probably thinner, definitely smarter. 

Who doesn't want that?  W

Trail Run    -    Push-ups    -    Ring Rows

400 m walk with a twist and penalties


Interested in losing weight, getting stronger, having more energy, or simply being more healthy?

The first step to reaching your goals, is to eat better. Arguably non of us eat great, we can all improve upon our daily diet. Eating cleaner foods, balancing our macro-nutrients, and optimizing our caloric intake are challenging tasks that requires goal setting and tracking.

Our next "Health Challenge" will begin next week. It will require that you use Lose-it!, a web based weight loss system. Sign on today and download the smartphone app or use the web site program. Spend the next couple days getting familiar with the program and wait for more details.