Self-Improvement in All Areas of Life

Self-Improvement in All Areas of Life

“Those who succeed most pay the most attention to self-improvement in all areas of life”
– Bret Contreras

Did you catch that?

All areas of life.

Not just at the gym, or in the kitchen or at your desk… every single aspect.

The good thing is, exercise plays an important role in achieving this balance. The idea may sound counterintuitive – how could adding more to your already busy day help to alleviate stress and allow you to put more energy into other aspects of life? Exercise is a way to psychologically detach from work, while also reaping the physiological benefits! Movin’ and grovin’ boosts our happy chemicals leaving, us feeling invincible and ready to take on the world. This explains why many jobs encourage their workers to get exercise and stay active in the office. When you check back in, you will actually be a more productive and efficient employee! I say that is a win-win for everyone. Use a little activity to sprout that motivation to grow your abilities in a new area. Your potential doesn’t cap off at your job or in your sport. Keep improving yourself and the results carry over to every aspect of your life – family, running splits, stress levels…the possibilities for a better you are endless!

What can you do today to make you better tomorrow? 

12 Reasons to Have a Personal Training Partner

12 Reasons to Have a Personal Training Partner

“Accountability is the glue that ties commitment to the result.”

What if we told you there was a way to double your physical activity? What if we provided this for free? Would you do it? The secret – accountability with a personal training partner.

This technique exists free of risk, cost, and effort – dramatically increasing the likelihood of achieving your goals, jacking up your enjoyment, and keeping you safe, happy and strong– are you in?

Research out of the Michigan State University found that those who exercised with a partnered continued twice as long than those who exercised on their own. Make it a group work out – they went even longer, even with only a personal training partner!

Group exercise has been found to significantly increase our motivation to stick with an exercise program. This sense of responsibility and commitment toward another person increases our likelihood of following through on a commitment.

Besides motivation, there exists additional benefits to group exercise that you could be missing out on when exercising solo.

1. Exposure to a social and fun environment: ACSM suggests a social atmosphere for increased enjoyment, sustained interest, and a heightened sense of camaraderie and accountability among groups, participants and instructors. When you are having fun, you’re laughing and releasing various endorphins. This makes the routine enjoyable, but also creates a positive connection with exercise. Many, especially those seeking weight loss, have negative associations with exercise. Having a friend makes it more enjoyable, rewiring the brain neural connectivity for enjoyment with exercise.
2. A safe and effectively designed workout: No more worrying about what to do, poor form, muscle group knowledge, or who’s going to spot you. Personal training buddies have you covered. During our boot camp classes, our instructors are experts in biomechanics and modifications for injuries and body types. However, no one can monitor an entire group of twenty during every repetition. Having a workout partner, even in a group class, makes the exercise more safe encourages you to use correct form. Also, when you have a partner modifying your form, you and the partner will learn more about the exercise, the correct technique, and build another positive learning experience with exercise.
3. A consistent exercise schedule: Consistency is key. Not only is that provided by group scheduling, but also the energy of others gets us excited for the next class. Having a workout partner gets you to the next workout, which is essential if you are a beginner or a veteran. Recently two situations of accountability come to mind from our boot camp:
   1. This duo always works out together. They come at the same time, do the exercises together and are glued at the hip. This week, one wasn’t there for the first 30 minutes of class. However, 30 minutes into class she showed up. Some may not see this importance, but if she didn’t have her workout partner waiting for her, do you think she would have come to class? Exactly, the partner builds and enforces the workout schedule, even it is subtle.
   2. A recent couple for the boot camp is a bit more forceful. Last Friday, one dragged in the other for a workout. The resistant exerciser was exhausted from the week and didn’t want to move. However, their partner dragged them to class and got their butt moving. Their butt wasn’t moving much, but building the routine and consistent exercise schedule was essential for creating the boot camp a healthy habit. This week, the shoe was on the other foot and the one who didn’t want to workout the week before was now the motivator! Everyone hits a point where they want to rest or break the routine. A consistent exercise schedule is HUGE for building compliance and long-term gainz, now approaching Gainzville!
4. Increased pain tolerance: According to Oxford University, endorphin release is significantly greater in group exercise or group personal training than in individual training, even at constant power output….therefore doubling our pain tolerance! The significance of pain tolerance is underappreciated, as pain can lead to altered movement patterns, injury, and disability. This may seem like a morbid mindset, but it happens more than you think! Too many people let pain and injuries alter their daily life, taking away the things they love! Back pain prevents many from picking up the grandchildren or even their children, workout, or garden. Working out helps you build your pain tolerance and prevent the negative cascade of events!
5. Positive influence on habits: A 2011 study published in Psychology of Sport and Exercise found that the exercise habits of people you know have a positive influence on your exercise habits. Getting yourself a workout buddy will increase your chances of sticking to a program! In the world of short attention spans and instant gratification, being patient and consistent is mandatory for success. Exercise, health, and nutrition are not sexy. Despite what other gyms and the next fad, exercise, health, and nutrition take a lot of time and effort. Often times, this time and effort isn’t fair. Sometimes you’ll work your butt off and not lose a pound. Other times you’ll train harder and not improve. Exercise, fitness, and health are like life, and life isn’t fair. You could be in tip top shape, then get hit a bus. This makes a long-term outlook essential for successful, realistic, and positive improvements in health and exercise. It is sexy and easy to hop on and off the health and fitness fad, but taking the bus down the health and fitness lifestyle is grueling, so having positive influcers (like your personal training partner) around you is mandatory for picking you up when you get knocked down (cue the Chumbawamba).
6. Power Couples: Not only are you 5 times more likely to exercise if your spouse is – but the empathy, praise, and connection has a huge emotional benefit that spills over into your relationship. Our boot camp classes have a growing number of couples who are working out together. Now, we don’t suggest critiquing each other and do suggest having a different workout partner, but working out with each other has tons of benefits:
   1. One person isn’t at home eating ding-dongs while the other is working out.
   2. One person isn’t thinking the other is at home eating ding-dongs while the other is working out.
   3. You will begin eating healthier at home.
   4. You are aware of each other’s physical goals and can help keep each other on track.
   5. You are both in better shape and potentially more attracted to one another…
   6. You set a positive example for your children (if you have any).
   7. You can enjoy the COR Couple’s Discount.
   8. You have an excuse to massage each other for recovery.
   9.  And so on…
7. Increased Force Production: Having a workout partner who motivates and challenges you will increase your force production. No matter the quality of a group exercise class, one person keeping an eye on you can increase force production. We often try and push ourselves, but certainly can feel tired or down on certain days. This makes having a partner call you out on a tired day or feed into your energy when you are making hard pushes great for increasing force production.
8. Greater Social Involvement Outside of the Workout: A lot of exercise programs (like our group exercise boot camp) expand beyond the gym. Social activities can increase social and community engagement. If you workout with a partner, you’re more likely to attend these social outings. This completes the triangle of balance, building up the social side to balance the work and health. In the Bay Area, whether you are in Sunnyvale, Cupertino, Santa Clara, or San Jose, you are becoming more isolated. You sit in front of computers and in your cars for long periods of time, decreasing our social (not work) interactions. Group exercise classes can increase your social and fitness aspect. At COR, we have quarterly parties, monthly dinner outings, hiking, coffee…a lot of social engagements!
9. Increased Goal Attainment: Goals are easy to make, but hard to attain. How many times have you written or thought of a goal, only to have it fall to the side after a week. The greater accountability the more likely you’ll reach your goal. Too often goals are kept within, but if you share your goal with your trainer, personal training partner, or exercise community, the greater the likelihood you’ll reach this goal. Our goal wall is a great way to increase goal attainment, forcing you to look your goal in the eye for every workout and day.
10. More Likely to Try Something New: If you are hesitant to try something new, a personal training partner can help you conquer this fear. Seeing someone you know and trust do an exercise or movement increases your likelihood to try something. You shouldn’t always practice this jump off the bridge idea, but it can help if you are hesitant to exercise and trying new things.
11. You Could Afford a Personal Trainer: A workout partner can make a personal trainer more affordable. Often, a partner workout is half the price as a regular one-on-one session, saving you a lot of money. Some are concerned a trainer can’t keep an eye on more than one person at once, but this isn’t true. A trainer should (not all do) be able to monitor multiple people at once and teach skills systematically for safe workouts.
12. You’ll Be more Fit: If you workout with a friend, you two will become more fit. Having more fit friends will help you stay more fit, as habits are contagious. The more time you spend with someone who is fit, healthy, and/or happy the more likely these feelings will rub off on you. Why not increase your chances of a successful fitness and healthier life? Stack the odds in your favor and bring a buddy to get fit and surround yourself with fit people!

How to Find a Workout or Personal Training Partner

Now, that you know the 12 benefits of having a workout partner, you need to know how to find one. This step may sound easy, but you need to find a good fit, as a bad workout partner can be a toxic as a good workout partner can be beneficial.

1. Make Sure you Really Like Them: It is easy to bring a work friend or someone you casually know as your personal training workout partner. Unfortunately, you are going to undoubtedly hit rough patches with your workout partner. Make sure you really like your workout partner. Like any relationship, you’ll hit tough times, them skipping workouts, slacking, wanting to chat, etc. Also, you want to increase your chances of making the workout, so if you pick someone you really want to hangout with and don’t see too often, then you’ll find a way to get to the workout.
2. Pick the Perfect Skill Level: When picking a personal training workout partner, make sure you pick you pick someone with the perfect skill level. This skill level will differ based on your level and who you work well with. When finding a workout partner, here are the are common good fits:
   1. Nervous Newbie: If you are a nervous newbie, bring someone with a similar skill level. This way, you can have someone to laugh with and make mistakes, because you will certainly make mistakes.
   2. Pleasing Partner: If you are a people-pleaser, I highly suggest working out with someone slightly more skilled than you. This can keep the carrot in front of you, challenging yourself and your people-pleasing traits.
   3. Debbie Downer: If you don’t want to workout, you have a few things to address first, but finding a highly dependable person is key. If you are already down on exercising, having a dependable partner can get you to the gym. However, make sure this person doesn’t annoy you and give you another excuse to miss the gym.
   4. Skilled Samurai: Even if you have been in the gym for years can be helpful. If you have years under your belt, finding a newbie with great potential can expand your mindset, pass along what you know, and also challenge you once they progress.
3. Compatible Attitude: A compatible attitude is often a positive attitude. Finding someone with a positive attitude can rub off on you and make each workout more enjoyable. However, if you are a Debbie Downer (see above) this high positivity may hurt you. This makes a compatible attitude a must for an exercise buddy.
4. Compatible Motivational Styles: If you like to get yelled at, then finding someone who also enjoys this style can help your workouts. If you want to gossip between workouts, then find someone who isn’t at the gym yelling at you to get your rear off the ground!
5. They have the Sameish Schedule: Your workout partner has to come to workouts. If your partner needs to workout at 5 am and you are a night owl, it isn’t going to work. Finding the person with the same schedule greatly increases workout accountability.

We aren’t letting the power of accountability go underutilized. In effort to maximize your performance, goals, and self – we’re setting you up to succeed by taking advantage of the strength of group training.

We’re setting you up with a kick-butt support system, team collaboration and camaraderie, friendly competition, and quality accountability to make those goals reality.

How are you staying accountable for your goals this week?

Lift – Are You Mentally Ready?

Lift – Are You Mentally Ready?

“It does not matter how much weight it is to lift. If I’m ready mentally for it – then I’m ready” – Arnold Schwarzenegger

Sure is motivating when Arnold Schwarzenegger (bulging out of the very shirt he is trying to sell) is convincingly screaming – “YOU CAN DO IT TOO!”

That you too can be strong. That you can be fit.

Who better to follow than the swole-master himself?

However, don’t let this “movement” give you the idea that if you aren’t a body builder then you aren’t doing it right. You don’t need to be tan, defined, and aesthetically perfect to be obtaining the benefits of exercise. Certainly don’t let it be the definition of your success either.

The benefits of lifting extend far beyond increased muscle mass and an unrealistic bicep circumference – increasing mood and bone density, lowering your risk of diabetes, depression and heart disease, and overall improving your quality of life!

At COR we actively support the movement of fitness for everyone – starters, experts, big or small.

So come with us if you want to be lift. DO IT! Because, we too are trying to make the world healthy – concentrating on fitness for everyone.

Strength training also plays a key part in something new we are bringing to you. We have another little trick up our sleeve with a program we’re introducing – hiking …and we can’t wait to share with you next week.

What are your thoughts? Is lifting moving you toward motion or away from the gym?

The #1 Way to Get Your Child to Workout

The #1 Way to Get Your Child to Workout

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”   – Socrates

Fact: DID YOU KNOW… many children in the US are way too sedentary…

Unless you are disconnected from the modern world..I promise you hear this shocking fact every day. Research, morning news reporters, doctors, now even our boss…we can’t escape…people are lecturing us left and right in efforts to motivate us into motion.

Shows how much it’s helping…

We all know we need to be more physically active – and we certainly understand how critical it is for child development and of course our personal health – but that doesn’t seem to get our butt off the coach.

Last time I checked  – after reading the latest research, listening to the morning news reporter, or leaving my yearly check-up – I didn’t miraculously levitate and end up on a treadmill (that would be nice though!…someone invent that).

Obviously we’ve become immune to it….

-Maybe you could care less (it’s not worth it)
-You value other things more (*cough cough* that nightly long awaited bowl of ice cream)
-It will never happen to you – (out of the many thousands of subscribers…I guess there’s a chance you could be in the 3.5%…yes 3.5% of adults who do the minimum amount of physical activity (PA) recommended by the Department of Health and Human Services (150 minutes a week of moderate activity))

Let’s look at this differently…

42% of children (6-11 y/o) engage in the recommended 60 minutes of PA most days of the week…ok…at least some of them our moving (I’m sure it’s your kid, right?)

..Hit adolescence (12-19 y/o ) and the percentage significantly drops to 8%!

42% – 8%?! Seriously…what is going on that makes someone stop?

SELF–MOTIVATION

-It’s more than an Monday Motivational newsletter (even though this is great, right?!)
-It’s more than shaming kids on their weight and lack of play time with friends
-And it’s more that yelling at them for spending a stunning 6-8 hours a day on their screens and forcing exercise upon them by taking away their electronics, phones and TV’s

…and don’t even think about using poor sports performance as a motivator to get them out practicing more.

“If Americans know exercise is so good for them, why don’t they take the message to heart as they did the exhortations against smoking? And if exercise makes people feel so good, why don’t they just do it?” – Gina Kolato

Research is beginning to point at something new – the message. Obviously the current ones have no effect on us.

It’s a lot easier on you if you make it so kids WANT to do be active.

How many times do you yell at your kids “go play outside”….”in a minute!”…

You don’t want to yell, they don’t want to be yelled at. Simple.

Make them want to do it. YES..make them want to go play, enjoy themselves and be active. I know..a difficult phenomenan to wrap our heads around.

The key: Giving kids and teens autonomy toward their choice of being active.

A recent study out of UGA discovered teens who don’t feel in control of their exercise choices or who feel pressured by adults to be more active, typically do not engage in physical activity.

The same research found that middle school students were less likely to be physically active if they didn’t feel in control of their exercise choices or if they felt pressured by adults to get more exercise.

“Can we put these children in situations where they come to value and enjoy the act of being physically active?” – Dr. Rod Dishman

Dishman explains just how there are kids that are more drawn to music or art, the same exists for physical activity. So we need to find a way to draw in those kids.

Above all, parents and teachers shouldn’t make children feel guilty for not being physically active.

Dishman’s research studying the Motivation and Behavioral Regulation of Physical Activity found that this developmental period during youth and adolescence was highly critical because physical activity declines without intervention, and self-identities are sensitive to social influences.

The results suggested that motivation for physical activity became more autonomous (i.e. exercising because they enjoyed it, it was a part of their sense of self, or it made them feel good) for some children as they moved through middle school, but introjected regulation (internalized social pressures to be active…like from classmates, parents, news, etc.) also became much more influential.

This is where things could be going wrong. This type of motivation is not effective for long-term adherence…

All these people telling us to be active is actually detrimental “This can result in anxiety, guilt, and shame, which might be detrimental to psychological development and health in some children.” Needless to say, this is not regarded as a desirable target for interventions to increase physical activity.

However, there were strong correlations providing additional evidence on the importance of children’s self-identity for physical activity during a transition period when identities are especially malleable…meaning parents, peers, coaches, and environment play a huge role in establishing a lifelong physically active life…and love it.

Key Points:

• To get your kids moving allow them to find an activity they enjoy.
• Immersing kids in fun, enjoyable activity early on allows them engage in an environment where it is part of how they see and express themselves
• Let them do something they love (whether it be because of friends, the activity, weather…anything!) so they see value, and the enjoyable return they continually receive. The intrinsic motivation will follow.

The most important piece: It’s more than just getting them active, the social component, the life skills, the importance of healthy developments, the learned aspects through team sports..the reason it is so important to have kids enjoy and want to be active at a young age is that you are instilling lifelong habits….

This leads us to part 2 next week – how to get yourself moving.

I love this question by Dishman, “Can we put these children in situations where they come to value and enjoy the act of being physically active?“ – Now apply it to yourself..what are you doing to allow yourself the chance to value and enjoy being active.. how can you share that excitement with others?

Reach New Heights of Success – Half Dome Hiking

Reach New Heights of Success – Half Dome Hiking

“There are no secrets to success. It is the result of preparation, hard work, and learning from failure.” Colin Powell

Following a daily routine is comforting, creates stability, and provides us with predicability to accomplish daily success. It also means we are missing out on an opportunity to step outside of our comfort zone – where we experience growth and meaning.

Growth is about pursuing new opportunities that stretch us beyond our comfort zone. It’s about venturing boldly into the unknown. Defaulting to what is comfortable often leads to missing out on a greater contribution and experience. Sure, there is always a risk of failure. However, unless we assume that risk there will also never be that chance of success either.

Small risks are glorious, and while unsettling at first, you leave rewarded and open to amazing new life experiences.

COR is introducing you to something a bit off the map…switchin’ up the same ol’ routine. Our newest program and ultimate challenger – the 90 day Half Dome Hike. From competitive athletes to weekend warriors – as with any physical activity, preparation is critical to avoid injury, maintain adherence and minimize safety risks. Day to day workouts, packing preparation, health recommendations, dietary needs – we got you covered.

Here’s everything you need to know to get you started…for free – 90 Day Half Dome Hiking Guide

Not yet convinced you want to hit the trail? Let us help.

1.  The cognitive benefits have been tested for years now. Between the increased  exposure to nature, combined with the decrease in technology – hiking has been shown to enhance creative problem solving and improve a variety of other psychological indices. In addition, hiking induces positive affects of concentration, facilitates memory, increases your sense of accomplishment, and evokes a calming sensation.
2. Recent research has found how group walks in nature are associated with significantly less depression, perceived stress, and greater positive mental well-being. They concluded that hiking could be a potentially important contribution to “both public health and individual well being with benefits in mental health, coping with stress, and improved emotions”.
3. Hiking facilitates interaction with nature, social interaction when with friends and family, and promotes physical activity – all which support mental, emotional, and social wellbeing as well as mitigate the effects of stressful life events.
4. Physically, hiking does it all. Aerobic activity, strength from the hills, and balance on the rough terrain.
5. It’s free. The perfect activity for a large family, the frugal college student, or those lacking a of gym membership.

It’s time to knock Half Dome hike off the bucket list.

In 90 days we will help you reach new heights Create the confidence to conquer. Provide the preparation to prevail. Give you the coaching to crush the trails.

Free 90-Day Half Dome Hiking Guide

3 Simple Ways to Never Work Again

3 Simple Ways to Never Work Again

“I find that the harder I work, the less I call it work” – Thomas Jefferson

The more energy you apply to your work, the more meaning you place on that work.

“Workaholics”get a bad rap, but research has found a large difference exists amongst types. Typically someone with an uncontrollable need to be constantly working ends up burnt out, stressed, dreading what they do, and sick. This study found the opposite for some folks.

What was the differentiating factor between workaholics?

Enthusiasm.

Jefferson was right – the harder one is working and caring about what they are doing, the more engaged they become, and the less they consider it work. “Work” becomes something they enjoy.  Involvement, drive and enjoyment were directly related to positive engagement and health as well as decreased stress and burnout.

“An acquired positive expectancy, therefore, is related to positive motivations and health. This theoretical stress framework suggests that if the enthusiastic “workaholics” are enthusiastic due to positive outcome expectancies we expect low stress levels, low reports of “job stress”, and good health.”

“If the nonenthusiastic “workaholics” have low enthusiasm due to low expectancies of success(helplessness, hopelessness), CATS predicts higher stress levels, more complaints of “job stress”, and health problems.”

Our expectation of our experience, and further the motivation to “get work done”, is nothing more than our semantics and neurology – it doesn’t have anything to do with what we are actually doing, other people, the situation – rather, it’s the meaning and value we place and our interpretation of it. The research found that if we expect a positive outcome, and therefore go into the work with increased enthusiasm for that result, we respond accordingly.

This directly applies to YOU and the effect of this Monday Motivation. Sure, I can move you to action with these weekly newsletters (a girl can dream, right?) – but how you stick with it is up to YOU. Have you stayed discipline in your pursuit to make this the most manic and mad March you’ve ever lived? Do you see value in your work and go after your day with enthusiasm? This newsletter may be the start – but the rest is on you to make it happen.

It’s about having enthusiasm and a positive outlook on your “work”.

“I have to go to work”

“I need to work out”

“This is hard word”

Why do our days revolve around “work” that we “need” to do? The negative connotation of the word “work” itself often entails an arduous task – something forced upon us that will be spent in misery.

There exists three simplistic ways to drastically change our perception of “work”:

– Find value

• Blur the line between work and life…and make your life a piece of work! Create it, be in control of it, and have ownership in the choice that you have to make it your own.

– Establish a routine

• Establish a routine and this whole “motivation” thing becomes irrelevant.

– No more excuses

• Lastly, cut the excuses. Just be done with that option.

If you’re taking part in the March Madness Mania (and if not, I’m sure you’ve experienced this on your own) – you are half way through our challenge and by now you’ve found that getting to your workout is second nature. You walk up to COR, check in at the desk, set your keys down in the cubby, start foam rolling…the rest is history. The need for motivation goes away when you make this part of your lifestyle – yet you maintain enthusiasm and drive to continue.

Something can motivate you to action but to sustain that purpose, YOU must find the value behind what you are doing.

What are you doing this week to turn your “need to work out” to “I can’t wait to work out”? What about your work – whether it be your exercise fix, your job, or chore – fuels you?

The One Question You Should Be Asking for Body Transformation

The One Question You Should Be Asking for Body Transformation

“A problem is a chance for you to do your best.” – Duke Ellington

Combine the innovator in Edison with the improver in Twain and you have yourself the key to problem solving.

Problem solving sounds a lot like the grade school math challenges we never want to look at again, or the tedious, mind-consuming solutions to our car-pool dilemma. If you think about it though…everything in our day-to-day lives require problem solving – cooking breakfast, getting to work, who’s going to pick the kids up from soccer practice, how we find time to fit in a work out. Sometimes it’s even automatic how we solve them – it’s time we look at this differently.

Why are we neglecting these simple, yet vastly available opportunities throughout our day to improve our lives?

I like to think of optimizing the potential of the human body, ourselves, and our lives as I would a business or job. The problem solving strategies used to optimize companies and design products can easily be applied inward to our health and wellness, behaviors, and daily life – just ask some of the top researchers from Stanford and Fortune 500 companies.

All it takes is one question.

But are you asking that right question? Chances are you aren’t…many of us aren’t.

What have you always wanted to solve but never quite have? Weight loss? Completing a marathon? Starting a business?

Last week we talked about trying new things in order to improve – we need to expand our approach to see the many solutions.  Too often we approach looking for the solution – which isn’t the answer. We set goals and benchmarks, only to sell ourselves short of our potential. We think “if I lose weight I will be happy” or “if I’m faster than I will like my sport more”. We go out pursuing weight loss because then we will be happier, or we go to practice dreading it but thinking that eventually it will be better.

Whatever it may be, it can seem like there are insurmountable obstacles standing between us and our goals. The truth is…these goals are completely achievable…and in most cases, YOU are the only one holding yourself back.

So you wanna know what we’re doing? 

A community body transformational fitness journey.

30 days. Sustainable results. Helping you figure out how to achieve your goals. Guaranteed success… and some bonus prizes at the end wouldn’t hurt right?

We are changing the question and the answer to body transformation.

March – body transformation.

We are digging deep to find the real answers, the science, the motives, and how to personalize it to YOU…with a killer community to be with you every step of the way, doctors to analyze, cater, and support you, and some of the Valley’s top personal trainers.

We are taught to believe there are ‘traditional’ ways we need to improve our health – going on a walk, lifting weights, eating salad – it’s much cooler than that…and more enjoyable.

“Life is not a problem to be solved, but a reality to be experienced.” – Soren Kierkegaard

I challenge you to think outside the box, explore, laugh and enjoy the process – the journey is meant to be lived, not taught. See how this Stanford professor figured out the best way to lose weight and how we want to support that journey for you through our March Mania Transformation Challenge.

To learn more on how we are using design thinking to help create healthful habits, how problem solving will help you lose weight or reach any of your goals, what March Mania is all about, and get more motivation – stay tuned next week!

Ready to go? Sign up for the Transformation Challenge at COR.

What chance are you taking advantage of this week to do your best?

Invent Your Astounding Capabilities

Invent Your Astounding Capabilities

“If we did all the things we are capable of, we would literally astound ourselves.” –Thomas Edison

The possible (and likely) reality that you and I are settling for less than our greatest abilities, I find to be one of the most disappointing yet deeply motivating truths.

It’s easy coming from the greatest inventor of all time, right? However, over 1000 patented inventions didn’t come easy – the start is simply allowing ourselves to do the things we are capable of, despite what we think we cannot. 

Limits are life’s greatest lie.

We are unique in our possession of the power to persevere despite facing adversity, to make directional adjustments throughout the journey, and tap into our inherent creativity to accomplish our goals no matter the feat…then accomplishing more… after accomplishing more, and doing it again.

The next ingenious, life-altering, technological advancement very well could be between your ears. For the rest of us that aren’t quite there yet – it doesn’t mean you can’t or won’t make an impact.

Fulfilling our capabilities comes in many forms. 

For me, my body is my invention – constantly engaged in enriching my every experience. It’s an art enjoyed and found through the endless possibilities that can be developed through exercise, sport and technical precision, optimal nutrition, discovering ideal sleep patterns, mastering and understanding the most influential habits, and practicing the art mentality.

Inventions, art, and innovation – it can lie on a canvas, machinery, or in yourself. Maybe it’s your time to try a triathlon, to go forth with that crazy business idea, sign up for a race, learn how to swim, experiment with a new recipe.

Test the boundaries. Push the limits. Invent history.

The possibilities of what you can do and achieve are undoubtedly endless.

Edison’s quote is a reminder that within each of us is the power and ability to reach remarkable goals. Here’s the real question – how do we “know what we are capable of”? 

Settling for anything less is only robbing you of opportunities. What are you doing this week to astound yourself? 

Edison has too much motivation to stop here. Edison’s quotes through his innovative quest can as easily be said to how we improve our health. It all starts with asking the right question – but what is that? Next Monday’s motivation will tell you!

Enjoy 

Good vs Better – New Year Fitness Goal Setting

Good vs Better – New Year Fitness Goal Setting

“You have brains in your head

You have feet in your shoes

You can steer yourself any direction you choose

You’re on your own.

And you know what you know.

And YOU are the guy who’ll decide where to go.” –Dr. Seuss

We all approach our fitness goals from one of two mindsets. Dr. Heidi Grant Halvorson’s  comparison between the “Be Good Goal” mind-set and “Be Better Version” mind-set couldn’t explain it more perfectly.

The Be Good mind-set is all about focusing on proving our ability while the Get Better mind-set focuses on developing the ability and learning new skills. It’s the difference between wanting to show you are fast, smart, (insert goal here) versus wanting to actually get faster, smarter, etc.

The Be Good mind-set is constantly comparing ourselves to others, and a belief that our skills [do you believe in yourself] are fixed and talents are unchanging – this leaves us vulnerable, doubtful and anxious….major performance killers.

A Get Better mind-set fosters self-comparison, a focus on progress, and developing abilities. Thinking in terms of learning and improving, while accepting that we may make mistakes along the way, maintains motivation and persistence despite setbacks that might occur. Not only that, but we find work to be more interesting, enjoyable; we procrastinate less and plan better; we feel more creative and innovative…AND experience less depression and anxiety.

As many hit the ground running (…literally!) with 2016 fitness goals and ambitions, transform from a “being good” to “getting better” mind-set – throwing in language like “improve, learn, progress, develop, and grow” allows us to think in terms of progress rather than perfection. It’s easy to set forth on our new goals traveling with a Be Good mind-set – comparing our progress to others, and basing our standards, choices, and activities off our surroundings.

When it comes to new habits and goals, particularly in the realm of health, it’s key to individually personalize our experiences, routines and decisions in order to sustain and develop lifestyle changes. Learning what works best for you while staying actively involved in the process sets you up to travel your best path and achieve your most enjoyable experience!

“Change really is always possible – there is no ability that can’t be developed with effort” – Dr. Heidi Grant Halvorson

What’s your Get Better fitness goal for 2016? How do you plan to travel your own path?

10 Motivation Quotes from Thomas Edison Everyone Should Know!

10 Motivation Quotes from Thomas Edison Everyone Should Know!

10. Exercise

“The mind of a child is naturally active, it develops through exercise. Give a child plenty of exercise, for body and brain.”

 – Why should that change? You don’t need me to tell you the countless benefits some movement has on the body – besides noticing the #gains – we are constantly informed of the improvements…not only through the preaching of our fit friends and trainers but we feel them. A huge benefit commonly overlooked, but emerging noticeably more in recent research, is the effect exercise has on the brain.

“The trouble with our way of educating is that it does not give elasticity to the mind. It casts the brain into a mold.”

– Exercise …you heard it here first. Edison approves…and see how COR is challenging this through our March Mania Challenge.

9. Hard Work

“Being busy does not always mean real work. The object of all work is production or accomplishment and to either of these ends there must be forethought, system, planning, intelligence, and honest purpose, as well as perspiration. Seeming to do is not doing.”

“We often miss opportunity because it’s dressed in overalls and looks like work.”

– Are you “trying” or are do you really doing your best?

8. Character

“Your worth consists in what you are and not in what you have.”

– Do with what you have and make the best of it!

7. Approach

“Vision without execution is hallucination.”

-Have a game plan and dream big.

6. Sweat

“Genius is one percent inspiration and ninety-nine percent perspiration.” 

– If I can take this to another level – substitute “genius” with anything you aspire… it takes hard work…and there is no substitution for hard work.

5. Activity

“The first requisite for success is the ability to apply your physical and mental energies to one problem incessantly without growing weary.”

  – Is it obvious yet that I’m a fan exercise, yet? It’s the pushing, and challenging and growing of ourselves that I love…and exercise is the medium to do that in a physical manner.  However, can challenge yourself in many ways – through drawing, reading, instruments, etc. – there always exists places to apply yourself.

4. Persistence

“The three great essentials to achieve anything worthwhile are, first, hard work; second, stick-to-itiveness; third, common sense.”

– “STICK TO IT-TIVENESS” – that’s my favorite.

3. Giving up

“Our greatest weakness lies in giving up. The most certain way to succeed is to try just one more time.”

– Think of all those times you succeeded – imagine if you quit right before? You would have never know all that you were capable of achieving. The next time you want to give up, think of how close you could be.

2. Positive in the Negative

“Negative results are just what I want. They’re just as valuable to me as positive results. I can never find the thing that does the job best until I find the ones that don’t.”

– There is just as much value in our failures as our successes…which leads us to the last gem…

1. FAILURE

“Show me a thoroughly satisfied man and I will show you a failure.” – The value is in the process. Satisfaction doesn’t lie in the results.”

– Failure is Edison’s #1 area of expertise. How we choose to deal with the inevitable failures that happen along the way make or break our path to success.

Professional athlete, CEO, inventor alike – the ones who succeed rely on their mind and skills to make the special happen!

Be More Effective, Enjoyable, Productive, & Profitable in 2016

Be More Effective, Enjoyable, Productive, & Profitable in 2016

“If you always do what you’ve always done, you’ll always get what you’ve always got” – Mark Twain

Do the same things, you can expect the same results.

You’ve probably heard Einstein’s expression – “Insanity = Doing the same thing over and over again, and expecting different results.”
Since it came from a smart person…that makes it true, right?

Continual action sounds more like persistence, but in the context of improvement it’s simply ineffective.

Whether it be athletic performance, personal improvement, business, or life – I’ve yet to meet someone satisfied with the status quo.  Every thing wants (and has the potential!) to be better, more effective, more enjoyable, more productive, and more profitable.  Nevertheless, many of us seeking improvement continue doing the same thing we’ve done and just hope for a different result – insanity right?

How is this done in sports? When does improvement stop?

It’s fun to wonder – how long can athletes like swimmers continue to drop time? How much faster can we run a marathon? Eventually we can’t blink and be at the finish line, so when does it stop?

Competitive athletes reach the point at which they are willing to make any sacrifice for that inch of improvement. However, that “anything” is usually restricted by the ‘same-ol’, traditional norms that they’ve been taught.

These are the two hardest times to make improvements –

1. Getting started (my NY resolution folks)
2. Improving after ‘exhausting the limits’ (competitive athletes, professionals)

These two circumstances are also the most optimal for achieving improvements. Why?

They both hold the key to breakthrough: 

Doing what you’ve never done before

What are you doing this week that you’ve never done before? How are you changing things up? Keep it fun, keep improving!

You can experiment for yourself, or finish reading how here.

The discomfort, unfamiliarity, and risk of failure is trumped by the possibilities of success – explaining why we almost always neurotically continue. The journey is easy when you are reaping the benefits and riding the wave of success, but what happens when you are continually knocked down? When discouragement sets in and failure arises. When you invest every ounce and nothing is worthwhile. That time, money, energy put into your passion makes you question if it was a waste.

The balance between persistence and change is hard – but they actually co-exist.

Grow in a different way.

What does that mean?

• Doing the same exercise over and over again until you get injured
• Becoming frustrated and doubtful
• Following what works for everyone else
• Trying something new
• Recognizing the gains
• Trusting in the process and yourself

The most successful start to a new exercise regimen or habit is beginning with something you enjoy. Why do we change this approach to grinding out 30+ hours of training a week?
If we don’t make room for the things that are enjoyable (like this!) – it’s not sustainable. You need to either be 1. Having fun or 2. Improving

Our training model reflecting this relationship -“The fastest swimmers have the most fun”

Grinding out work is exhilarating when you recognize the momentous gains and enjoy the process. That moment when you learn a new skill, laugh with your training partner, make something a little tastier than before, feel better after a workout – it’s essential we pause and recognize the moments that make it all worth while – the tiny joys that are found in the fun, impressionable memories along the way.

As for improvements – we are made to think they are limited to gains in physique, finances, or championship performances. Don’t overlook the improvements found in the mundane but critical – sleep, nutrition, practice, attitude, and beyond.

Meanwhile, there are inner processes occurring:

• Physiologically, if you dig into the science of exercise performance improvements – countless changes are happening. In a 10-year, longitudinal study on a world-record marathon runner, many physiological factors were tested, and many changes occurred. The vast data pointed to the runner’s profound improvement in running economy as the key to her performance improvements. This is impossible to contribute to any single physiological adaptation considering all the changes she was making…but maybe that’s the point – for 10 years she continued changing, stressing and improving different systems more efficiently: more rest, quality over quantity, resistance training, periodization, better nutrition – all values COR emphasizes. There is no single change to credit her success. All we know is that we must mix things up…and there’s a science to doing that most effectively!
  • Approach: If you aren’t satisfied, maybe it’s time to look inward: Are you doing the same ineffective things over and over? Going to the gym and frustrated with the lack of results? Are you waiting for the circumstance to change? Or maybe the people around you?
  • You: If you’re stuck in a pattern that’s not getting you what you want, then it’s time to change the pattern. Which means changing the only part of the situation you have control over – you.

Instead of waiting for the circumstances to change, you must change them yourself. Don’t wait for a better future, create you own.

There is no specific list of tasks to becoming successful. Success isn’t formulaic. It’s personal. Studying a field that educates on the countless factors differentiating each individual human, I’ve learned to appreciate this. It’s not something that overwhelms me with impossibility of a formal answer – instead it provides a palette to pull from and inspiration to design the optimal personal experience catered to an individual.

Why?

We are unique. Not only in our inherent physiology and genetics but throw in our experiences, environment, and lifestyle – you’d think it would be impossible to know how to help others. Instead, you need someone who understands all these factors and YOU. Part of what makes success special is the personality you infuse into why and how you do what you do. Stop looking for the prescribed set of answers. Success is creating your own habits. Personalizing it to YOU.

Finding Balance and Keep Moving Forward

 

“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” – Martin Luther King Jr.

Whatever you do, keep moving forward. 

So maybe this isn’t the traditional message that many associate with Dr. King’s legacy, but it’s a universal teaching made evident through his actions. Dr. King had a way of conveying ideas that left others looking at the world with a new perspective – what better time to share some of his impactful and timeless messages.

While this quotation epitomizes the determined efforts of King, it is very much applicable to our athletic lives.

Dr. King’s role as a civil rights activist ignited a powerful movement and left influential change, however his life and work symbolize a quest that rests at the heart of us all –  refusing to be satisfied with the suboptimal.

Sometimes we won’t be able to run, but that doesn’t mean we can’t walk. At times we can barely walk, but we can still crawl.

No matter what, there is always a way to make progress.

“Human progress is neither automatic nor inevitable… Every step toward the goal of justice requires sacrifice, suffering, and struggle; the tireless exertions and passionate concern of dedicated individuals.”

Whether it be our social conditions or athletic performance – it is human nature to dream bigger and better. It’s this enthusiasm that ignites change.

But how often do we act on that? 

It’s not enough to dream. We all can dream. We must find a way to take the next step toward change.

“Change does not roll in on the wheels of inevitability, but comes through continuous struggle”

This message is two-part. 

Just as important through the process of change, is the balance between strength and persistence to move forward with compassion and understanding to modify. 

It’s not the continuous, violent pounding to our bodies that ignites improvements and progress – it’s the growth through change that follows finding a way no matter the struggle.  It’s no easy feat, but change is the result of determination and persistence. When pursued with enthusiasm, passion and love, it becomes the catalyst for change.

Moving forward means listening to our bodies and choosing to ‘walk’ when we cannot ‘run, yet challenging ourself to make that decision instead of stopping altogether. As we approach any kind of change – whether in ourselves or for social betterment – it’s with this enthusiasm and strong vision that allows us to move forward.

Do you choose to use your enthusiasm for improvement and change to propel you forward? How do you find ways to move forward in the face of struggle?       

The #1 Habit of Effective Athletes

The #1 Habit of Effective Athletes

“The commitments we make to ourselves and to others, and our integrity to those commitments, is the essence and clearest manifestation of our proactivity.” – Stephen Covey, 7 Habits of Highly Effective People

Week 2 of the New Year – How are those 2016 commitments going?

Covey’s 7 Habits are gold. His message is a simple reminder of the core influences occurring behind-the-scenes of our new commitments. How do we decide if we are fulfilling our goals, how do we judge the success of ourselves, and how do we set forth setting new aspirations?

It was at the beginning of high school when I first stumbled upon Stephen’s son’s teen version of this book.  If there is one small takeaway – the foundation for the other six habits – it’s his first message.

Proactivity

Covey’s #1 Habit: Be Proactive Athletes

What does that mean? 

Focusing on what you CAN change.

There’s tons of psychology chatter, sports performance research, and behavior change evidence behind his concept, but here’s it to you straight –

“Just remember that every moment, every situation, provides a new choice. And in doing so, it gives you a perfect opportunity to do things differently to produce more positive results.” 

That’s all.

Simply said – Every moment is a chance to align our goals and actions. We respond pretty well to it too. Proactivity becomes both our approach to our commitments as well as our actions.

We judge our productivity off our sense of integrity – the coherence between our goals and actions…when our values, actions, beliefs, etc. integrate it becomes something that builds upon itself. This explains the exhilarating, momentous, encouraging snowball effect of accomplishment and working towards goals.

Proactive folks focus on the things they can change – in sports, these are your everyday details (finishing out those reps, keeping technique on point when fatigued, etc.).

It’s also how we respond to our environment.

“Response-able” – your ability to choose a response:

#1 way to start – what we say (and sometimes what we don’t say) – whether that be spoken or through out thoughts.

Language: A proactive person uses proactive language. A reactive person uses reactive language.

I can, I will, I prefer, etc. > I can’t, I have to, if only

Taking the initiative to find the solution (ex: How to fit the workout in while traveling – “I can do a body weight tabata circuit in my hotel room”)  > Dwelling on the problem and waiting for someone to fix it for you (“I can’t exercise because the hotel gym is nasty”)

Not all things are within our control, we need to identify those that we can change and focus our efforts on thosecommitments.

“Proactive people focus their efforts on their Circle of Influence. They work on the things they can do something about: health, children, problems at work.”

“Reactive people focus their efforts in the Circle of Concern — things over which they have little or no control: the national debt, terrorism, the weather.”

Gaining an awareness of the areas in which we expend our energy is a huge step in becoming proactive. *where the magic in accomplishing goals happens*

What are doing something about this week? Share it! Are you triggered by a stimulus or do you choose your response?

How do I start off a new beginning/commitment (like a new semester!)? Writing all the things I want to do, how I’m going to commit, and stick to it. Keep that integrity, push forward, and be proactive! 

Everyday Resolutions

Everyday Resolutions

“For what it’s worth: it’s never too late or, in my case, too early to be whoever you want to be.” – F. Scott Fitzgerald

This week welcomes the New Year, the most popular day for making resolutions.

Making goals, striving for improvement, an excuse to be better…that excites me…so what better day to write a long newsletter about new year’s resolutions, how to make them, and how to keep them…right?

Except one thing.

Why do we need an excuse to start something new?

To make a change. To take on a challenge. To improve ourselves. To make a difference.

“There’s no time limit, stop [or start] whenever you want.”

You don’t need a New Year to make a resolution. All you need is today – this Monday. Or really…ANY MOMENT!

I’m all about an excuse to improve myself, try something new and start my day with a purpose. Here’s where it becomes a problem…too people only do this one day a year – January 1st –  but the turning of a number shouldn’t be our catalyst for change.

Too often we simply set a goal based on what we ought to do, what we read in magazines or what we see other people doing and their expectations – workout more, eat better, be nicer, yada-yada-yada.

Where’s the meaning in that? Forget about what you or other people think you ought to be doing, and look at what you really want!  Do you want to feel more rejuvenated, lively, clear? Do you want to be able to move without pain, kick the soccer ball with your children, or take a walk with your wife? Do you hope to build better relationships? Improve your memory?

Resolutions can often lack a foundation of meaning and personal relevance. What we need is something fundamental, central and important that truly carries purpose. This purpose comes from inside, something that’s based on what’s important and what you dream for later.

What kind of person waits all year to act on a decision anyway?  Why wait for that “one day” to make a decision, when there are another 364 equally great resolution-making days available to you?

Here’s a thought: Let’s do it every day.

Let’s not wait for one day a year. Waiting is exhausting and no fun. Start today. You have the courage to change your life in any way that suits you, and not just on January 1. That power and accessibility of change is there every day.

“I hope you live a life you’re proud of. If you find that you’re not, I hope you have the strength to start all over again.”

What goal have you put on the ‘goal wall’ (you can even mail them in!) or been working towards?

Become the Placebo, Believe in Yourself

Become the Placebo, Believe in Yourself

“Virtually nothing is impossible in this world if you just put your mind to it and maintain a positive attitude.” -Lou Holtz

It’s cranking out that last rep when there is nothing left. Rounding the final home stretch of a 5k. The last of 20×100 sprints off the block.

Anyone who’s exercised has experienced that surge of energy that pushes you past what you thought was possible.

In the tiring moment when you could collapse, just as you are about quit…you find that notch and crank it UP. Physiologists believe that our brain sends out these “quitting signals” as a protective mechanism before every fiber, tissue and muscle in our body has been exhausted. We reach this “limit”, when perhaps we may still have a physical reserve available to us…if we can find a way to tap it.

Research data (and anyone who has first-hand experience competing in a sport) has already made it obvious – most performance is enhanced in a competition setting. In addition, the performance improvements of a placebo have been made evident.

So what about the effects of a placebo when you are already at your max, such as during a competition?

At a time when you are already tapping into your last reserve of physical capacity, is there still more physiological wiggle room?

New research suggests that a placebo improved performance by both reducing perception of effort and increasing potential motivation –  both cognitive and noncognitive processes appear to have influenced placebo response. Runners thought they were receiving a performance enhancing injection, when it was actually salt water! Their performance improved from placebo intervention more so than in response to the control…at a time when these runners were pushing the greatest of the limits [checkout this interview Dr. John had with the main investigator of the study Dr. Ross].

If we can experience these benefits for changes outside of ourself (i.e. injections, pills, treatments), we can induce the same change with out a pill or change! It’s already been concluded that there remains a physical reserve in us and the placebo (aka strong belief) proves extraordinarily powerful…and serves as that extra edge.

Engage in that and become the placebo.

Researchers have found “that placebo treatments—interventions with no active drug ingredients—can stimulate real physiological responses, from changes in heart rate and blood pressure to chemical activity in the brain, in cases involving pain, depression, anxiety, fatigue, and even some symptoms of Parkinson’s.”

As Lou Holtz says:

“Ability is what you’re capable of doing.”  (Showing up each time and putting forth an honest effort…which we learned is more than we think is possible)

“Motivation determines what you do.” (*cough cough* some Weekly Monday Motivation…let this email fire you up!)

and

“Attitude determines how well you do it.” (BELIEVE you can do it…and have a reason why you can!)

You don’t need something outside yourself – all it takes is a belief in the possibilities with an equally strong commitment to do the work in order to create the conditions for change.

Be the placebo and create the extraordinary experience you want – you’re the best performance enhancing drug!

What are you going to believe in this week? Comment or e-mail us!

Scared to Exercise? 5 Steps to Banish Doubt and Eradicate Fear

Scared to Exercise? 5 Steps to Banish Doubt and Eradicate Fear

“Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit at home and think about it. Go out and get busy.”

– Dale Carnegie

Going out, taking action, and making the first step is HUGE. How do you expect to trust in your abilities if you are sitting on the couch being scared of exercise? Being active in the moment (even if that is “failing”) brings you one step closer than when you were doing nothing…surprisingly you soon get to the point where you say, “hey, I’m actually capable of more than I realized”.

Fear arises from situations that could yield failure, suffering, success, isolation, foolishness, disapproval, etc. Fear of exercise makes sense, for years and years it’s promoted survival! Nowadays you may not be concerned with running from lions, but while the stimuli has changed it still serves the same purpose. Instead of fighting for our lives it’s now a spot on the podium or a job at an office. Fear is a natural response, it should be welcomed, appreciated, accepted…and it’s OK to feel…what we’re concerned about is how it’s originating.

DOUBT.

Most times people have fear of exercise and doubt when venturing into something new, uncomfortable, or with previously undesirable effects – it’s to protect us from getting hurt…but these are often exaggerated and acquired by expectations based on our experiences.

So how do we dissipate fear? How do we approach the next step with vitality, reassurance, excitement, and purpose?

We banish doubt. 

“Fear dissipates when doubt is banished” 

It’s easy to go with what’s comfortable, accept defeat, or live in fear of exercise where we don’t need to take action, but that fosters a life of inaction, stagnation and lack of purpose. To banish doubt you must TAKE ACTION – be willing to forego security and stability to step into the unknown and take a risk.

Everything you do produces a result – no matter the place, time or position – it’s what you do with those results that counts! Eradicate fear by knowing you have it what is takes. Results (no matter the outcome) yield experience and knowledge that enable growth. As soon as you acquire the 100% trust in your ability and an unshakable belief, the idea of possessing even the smallest ounce of doubt is long gone. You’re ready and soon won’t be able to think otherwise.

Taking action can be reflection, it can be going out and creating something tangible, or preparing for the future. Various methods exist to build the courage and confidence in yourself to tap into your potential. Realizing you CAN do what you are capable of given your particular skills, at a certain time and under certain conditions is empowering and enables us the strength rise to the challenge (and even seek them!).

Stop doubting and start living! 

1. Get out there! Experience! Internalize the good! Performing and gaining experience prepares you to be better it. No matter the outcome..switch your mentality to not see it as failure but GROWTH that prepares you for the future. Practice that speech for you presentation, nail your 3-pointers…it’s easier to focus on the reasons we will fail than all the reasons we are ready so log all these steps you’re take toward being better and think back to them!

2. Expose yourself to others overcoming similar challenges. This will transform the expectations you see in yourself. Finding these positive outcomes in those with shared commonalities and experiences enables us with the understanding we can achieve the same thing! #inspired. Surround yourself with people who are striving to bump up the weight at gym, overcoming an injury or ending world hunger too – follow those people doing great things that you want to achieve as well!

3. Simply DREAM IT! Think about the times you rocked out, draw a picture of the future, visualize the game winning shot.

4. Pep talks! Keep reading these newsletters  we are influenced by what others say about us and believe for us. Encourage others to explore and challenge themselves as well.

5. Our physiological and emotional state can easily put us out-of-whack. A broken pencil is now a life-ending tragedy. Lack of sleep, nutritious food and physical activity has the power to completely alter our perception and ability to process a situation. Increased fatigue and decreased cognition is not what we want…stay up on sleep, pack your plate with colors, and stay moving. Put yourself in the position to be the best you.

Feel confident, ready and fueled with a purpose to go out and conquer the week! Have unshakable belief! Bandura stated, “People see the extraordinary feats of others but not the unwavering commitment and countless hours of perseverant effort that produced them”. Focus on the possibilities…not the limitations!

What are you doing to prepare, take action and propel with readiness to produce the desirable outcomes? Are you practicing, taking risks, or believing?

Finding Your Greatness

Finding Your Greatness

“Greatness is just something we made up.

Somehow we’ve come to believe

that greatness is a gift

reserved for a chosen few.

For prodigies. For superstars.

And the rest of us can only stand by watching.

You can forget that.

Greatness is not some rare DNA strand.

It’s not some precious thing.

Greatness is no more unique to us than breathing.

We’re all capable of it.

All of us.” – Nike

https://www.youtube.com/watch?v=2JnYcuRW_qo

The heights of our capacity are fascinating… it’s for this very reason our striving for greatness has become a fundamental human drive. To push beyond the limits, question the possibilities and possess an innate purpose to offer something for the betterment of others (whatever that be) energizes a sense of greatness in each of us.

Immerse yourself in the research and you will find no conclusion on the origin of greatness – it is far too complex to be captured in a single approach. Even how we conceptualize greatness is inconclusive.

What is “greatness” anyways?

The only conclusion we can possibly agree upon is that NO single, defined reason, trait or ability alone can generalize one’s ability to achieve or possess greatness. Greatness manifests in the interaction of complex factors which we can only make an effort to understand.

The power these complex interactions between variables of environmental situations, genetic variations or skill sets reside in each of us and the 24 hours in our day.

How do you choose to interpret that and what are you going to make of it?

“Athletic greatness” for example draws on a different set of abilities, skills, and dispositions than that of “academic greatness”. Even the complexities amongst a sport demonstrate that two people can obtain the same result but through two very different routes. Greatness is nothing but a word which we individually choose to define and perceive both in our self and others. Greatness is nothing more than our perception.

Great could be taking your first step in a mile or it could be your meditative practice. Only you define what great is and what you aspire – never be afraid to do that and believe the ability resides within you.

Must all paths to greatness require extraordinary talent? Is it sheer luck? Are you waiting for the opportune time, developmental circumstance, or influence of experiences?

Engage and take action in meaningful work and your greatness will follow.

The ability to be great resides in each of us.

Be your own kind of great – anyone can be great, anyone can do it.

What will you do?

Dump the Junk and Be Mindful

Dump the Junk and Be Mindful

“Nourish the mind like you do your body. Your body can’t survive off junk food” – Jim Rohn

We’ve been lectured one too many times about the detrimental effects of that cookie we already have shoved halfway down our throat; the harsh-reality that our sudden weight gain over the weekend was the result of one too many pieces of Halloween candy taken from our kid’s pumpkins; and let’s not forget the death stare and “support” from our workout partner that time they didn’t see eye-to-eye on our our choice to choose the full-fat, creamy double scoop of ice cream as our post-workout recovery.

TV Addict

…but what’s this thing about keeping our minds healthy?

That sugary, fat-laden, caloric bundle of goodness doesn’t help our growing body – but just as the food put into our body affects everything from our head to our toes…so does the information we consume.

One of the most significant lifestyle changes to happen over the last 20 years is the increase in the amount of time we each spend in front of one screen or another: television, video games, computers, mobile devices. By some accounts, the average adult spends over eight hours a day in front of a screen.” – Linda Stone

Eight hours. EIGHT HOURS.

So it’s clear we not only do we tend to over-indulge in not-so-great food, but screen-time as well. As with work, sports, and our health – the same rules apply – what we put in is what we get out.

If our body can’t run off junk, how do we expect our mind to either? That “junk” can come in the form of food, but we forget that it also comes through our TV’s, phones, and to take that a step further, the advertisements and media we consequently consume.

I’m all about the occasional vegging on the coach, catching up on the latest scoop, the hottest new series…but obesity, decreased mental functioning, and compromised productivity as a result of this sedentary lifestyle and media influence….not so hot.

Just as we when we try to understand how we become motivated to go to the gym more, we must understand how we are motivated to use social media, tv, etc…and WHY.

Am I bored? Looking for validation? Avoiding something I should be doing? Will this add value to my life?

“Every new tech can be abused, the more powerfully it gives the more powerfully it bites” Wired, Kevin Kelly

The power of any tool lies in the intentions of it’s user! Here’s to a week of being mindful of not only what goes through our mouth, but also our mind!

How do you plan on unplugging this week?

Laughter, Exercise and Community – The importance of going on an internal jog

Laughter, Exercise and Community – The importance of going on an internal jog

“Hearty laughter is a good way to jog internally without having to go outdoors.”
-Norman Cousins

Physical activity does wonders for our body – lowering blood pressure, reducing stress, promoting cardiac health, releasing endorphins, boosting immunity – now what if I told you laughter did the same thing?

Laughter (or as Dr. Wiliam Fry coined the term “internal aerobics“) and physical activity (“external aerobics“) are both fundamental components to health. You can nurture yourself with the benefits of both at the same time.

What’s one of the most effective ways of achieving this two-in-one workout?

Group exercise.

A socially supported exercise leadership style increases participant self-efficacy, energy, and enthusiasm. Individuals experience less post-exercise fatigue and care for embarrassing themselves (that would explain why people come back for round two in the evening even when they knows what’s comin’!).

This increased sense of enjoyment integrated around the pursuit of a goal and satisfying social interactions fosters exercise adherence – as Mark Twain said, “He who laughs, lasts“. The creation of a cohesive exercise groups emerges – an atmosphere destined for laughter.

We encourage this aspect of health at COR by celebrating fun fitness everyday through challenges, games, personalized goal setting and a sense of community – but this Saturday we invite everyone!

On Saturday, October 31st we will be offering a full, fun morning of FREE events – Halloween Boot Camp from 7-8am, Pumpkin Carving from 8-10am and then our last Zumba class from 11-12am …. ALL FOR FREE!

Exercise doesn’t have to be boring. Find where fun and fit collide! Be happy, get healthy – “Humor is an antidote for all ills!” – Patch Adams

Here’s to a week of fun, exercising with friends and experiencing the power of a community!

How do you plan on getting your internal and external jog?

Mo’ stache, Mo’ Moves, and Mo’ Motivation!

Mo’ stache, Mo’ Moves, and Mo’ Motivation!

"I’ve always made a total effort, even when the odds seemed entirely against me. I never quit trying; I never felt that I didn’t have a chance to win. “ – Arnold Palmer

62 PGA Tour winning legend, drink connoisseur and World Golf hall-of-famer – but among his array of accolades, Palmer’s proudest to date is his triumph over prostate cancer.   

“Success in golf depends less on strength of body than upon strength of mind and character.”

This “strength of mind and character” Palmer built through disciplined practice later applied to a whole new challenge. Through success as an athlete, Palmer exemplified a resilient mentality…one that proved to be no different as he battled cancer. The mental and physical benefits built upon an active and athletic lifestyle set the foundation for Palmer’s determination and strength to survive – first in the game of golf, but later in the game of life.

Although retired from the game, Palmer is an advocate for lifelong exercise and healthy habits. So are we.

Do you know the key to battling prostate and other cancers? A healthy lifestyle.  

Maybe you’ve begun to notice the super rad beard John’s [soon to be ‘stache] been sporting. #30MOCOR That’s because COR is taking on the Movember Challenge – and we want YOU to join us! For the month of November, we will track everyone’s attendance at COR. This includes yoga, double workouts, workshops, boot camp, Zumba, (sorry not physical therapy, stay healthy!), etc. The members with the highest attendance will win a prize…excited yet! Also, we’ll be raising money for Cancer Research Institute. Donate to our team here!

Knowledge is power right? Next time you see us rocking the ‘moustache’, ask us what a good diet and life in motion can do to prevent cancer and lead a life free of health issues.

At the heart of COR, we strive to foster growing, giving and moving…now we are taking it to a whole new level. Every day we focus on optimizing lives, but these next 30 days we are committed to tackling the biggest health issues faced by men – prostate cancer, testicular cancer, poor mental health and physical inactivity.

https://www.youtube.com/watch?v=b63egyOo4lE

So mo’ stache, mo’ moves, and mo’ motivation!

How are you going to step it up?