Your Mindset vs. FEAR
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WHF Podcast 24 – Good Fuel and the importance of HIIT
Fueling Well
Check when you’re eating, how much your eating. How much snacking/grazing are you doing?
Walking is great! Getting outside and walking the dog or with the kids is awesome but you need to be hitting your 3+ days a week for your HIIT training.
Hi Intensity Training “HIIT” is great for your cardio vascular or respiratory health, especially when fighting off or getting you through COVID-19…
Respiratory Rate and COVID-19
WHOOP is investigating a potential connection between changes in respiratory rate and COVID-19 symptoms. We believe that a noticeable increase in respiratory rate is a measurable precursor of coronavirus symptoms based on individual cases that we have seen in our data. We are studying this possible link with our research partners in an effort to better understand this current health crisis.
Read about the WHOOP stuff here.
Supplements
BCAA, Glutamine, Krill Oil, Bubs Naturals Collagen
Tiger King… WTF?!
Gym Swag: http://shopworkhorse.mdiapparel.com/
J Cornelius – Shaping Your New Normal
(more…)WHF Podcast 23 – Taste Testing Breakfast Cereals
Magic Spoon
Heather is always looking for better alternatives to everyday foods for us. She found Magic Spoon. (https://magicspoon.com) and we set out to compare their different types with the ones we all grew up with as kids, you know the very awesome sugary goodness ones!
We use a natural blend of monk fruit, stevia, and allulose. Allulose is a “rare” sugar found in things like figs and maple syrup. It tastes just like “regular” sugar, but has zero glycemic impact and almost zero calories (less than 0.4 cal/g).
Gym Updates:
We have a new gym swag store: http://shopworkhorse.mdiapparel.com/
Rob Harr – Ownership and Leadership
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WHF Podcast 22 – EGO
“EGO” It can actually help you
Ego get’s a bad wrap. Now we’re not talking about all out big time athlete ego. We’re talking about having just enough fuel for your fire to go out and conquer your goals. See you need just a little ego to say that you’re good enough to go after something.
“ARROGANCE” Don’t let it go unchecked
Arrogance is ego unchecked. Don’t let that ego grow to large… where you lose the ability to learn and listen to others.
Keep that GROWTH mindset vs. that FIXED mindset!
Gym Updates:
We have a new gym swag store: http://shopworkhorse.mdiapparel.com/
Dan Jackson – Coaching and Leading
(more…)WHF Podcast 20 – “Toxic” People
What kinds of people are we talking about?
To be clear we’re not talking about real, abusive situations. We’re talking more about the quiet, soul sucking, goal crushing kinds of people we all have in our life. We go on diets to cut out bad food and pick up good habits like exercising regularly, but how often do we cut out those that drain us of our focus and feelings…?
Gym Updates:
We have a new gym swag store: http://shopworkhorse.mdiapparel.com/
Carl Smith – Leading and Industry
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WHF Podcast 21 – Competition and Training Myths For Older People
“Competition” can help you level up
We have found “competition” can really help you to “level up”. Not the bad, win or die, type of competition, but the overall type that gives you a big goal to attain. Performing or working in public can make you focus in a way that can really help you grow.
Training as we get older
Basics; there is no magic training plan or diet template you should follow. The same things that worked for you in your 20’s, 30’s, 40’s will still work, you just need to be a bit smarter in your approach and recovery.
In short, recovery with the same focus as your work. 🙂
Gym Updates:
We have a new gym swag store: http://shopworkhorse.mdiapparel.com/
WHF Podcast 19 – Mood & Improving Things That May Be Holding You Back
Mood & Improving Things That May Be Holding You Back
What are some of the things that might be holding you back to being happy, healthy and successful. Let’s go through several of these things and ways you can approach adjusting things in your mind and life.
Gym Updates:
We have a new gym swag store: http://shopworkhorse.mdiapparel.com/
WHF Podcast 18 – Failure and People Think Different
If audio only is more your thing, here you go:
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FAILURE
We all fail. A lot. The thing is, what do you do after you fail? Do you give up or do you keep at it until you finally get it. That’s WINNING my friends.
We either WIN or we Learn.
People Think Different
We reference this article on Wired: Today I Learned That Not Everyone Has An Internal Monologue And It Has Ruined My Day.
My day was completely ruined yesterday when I stumbled upon a fun fact that absolutely obliterated my mind. I saw this tweet yesterday that said that not everyone has an internal monologue in their head. All my life, I could hear my voice in my head and speak in full sentences as if I was talking out loud. I thought everyone experienced this, so I did not believe that it could be true at that time.
Do you have an inner Monologue or something else?
Gym Updates:
We have a new gym swag store: http://shopworkhorse.mdiapparel.com/
WHF Podcast 17 – WAY OF THE SEAL
If audio only is more your thing, here you go:
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Do today what other’s won’t, do tomorrow what other’s cant.
This recording is part of a larger project/series Coach Gene and Heather are working on for another audio podcast (the Warrior Mindset). They are going through each chapter of the book The Way of the Seal by Mark Divine, creator of SealFIT.
They both believe in SealFIT whole heartedly for training and teaching mental toughness. Having both trained with SealFIT methodology for 2-3 years it has been instrumental in helping to hone their focus and overall lifestyle centered around fitness and being healthy human beings…
The chapter’s focus is primarily on learning to get through tough things in life, whether it’s a difficult workout or life challenge; like running a business or getting an advanced degree, you can and will learn something from pushing yourself physically and mentally in the gym.
Gym Updates:
We have a new gym swag store: http://shopworkhorse.mdiapparel.com/
WHF Podcast 16 – Getting Comfortable Being Uncomfortable
If audio only is more your thing, here you go:
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Get Comfortable Being Uncomfortable
Talking through the why behind a year of Hero WODS. Simply put we do these things because we are constantly looking for ways to change our set-point. If we can learn to deal with being uncomfortable and push through in the gym or wherever we’re doing the hard stuff, we can translate and succeed in everyday life outside the gym.
Gym Updates:
We have a new gym swag store: http://shopworkhorse.mdiapparel.com/
Nidan 2nd Degree Blackbelt Test
(more…)WHF Podcast 15 – Coach Heather
If audio only is more your thing, here you go:
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Coach Heather
This week we interview Coach Heather. Long time O.G. of Workhorse she’s been with the outfit since the get-go.
Heather is co-owner, coach, bodybuilder fellow SealFitter, and now candidate for Congress. Get some Heather!
https://www.voteheatherbauer.com
Gym Updates:
We have a new gym swag store: http://shopworkhorse.mdiapparel.com/
WHF Podcast 14 – Intent Vs. Action
If audio only is more your thing, here you go:
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Intent Vs. Action
Why do your New Year’s Resolutions fail so often? We think it’s because there’s no intent behind the idea. Maybe you keep things to yourself. Maybe you haven’t built a plan around what you want to achieve. Maybe the goal is just to big…
We think you need to put some intent behind your actions. Build a reason behind it beyond the standard; “I need to get better”. Make it public, tell someone else, get an accountability partner, put some skin in the game and you’ll see yourself making progress and even reach your goal(s).
We talked in-depth about Coach Ib’s upcoming year of Hero WODs. How he’s using that to change his level and make himself better. I read this post as well:
Gym Updates:
We have a new gym swag store: http://shopworkhorse.mdiapparel.com/
Male Body Standards
(more…)WHF Podcast 13 – Deep dive into Humility
If audio only is more your thing, here you go:
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Humility
What is humility? It starts with vulnerability, but let’s frame it in a better light. I think it’s better expressed as “honesty,” and “self- awareness.”
A good friend laid this out online fo rus recently:
Admit you are imperfect and fallible. Be honest, especially with yourself, about who you are, who you aren’t, and where you are at. Your puffed up chest generally looks like exactly that. Be teachable and willing to learn.
Everyone has to fake it to make it sometimes, and trying to be better than you are means believing that you can in fact be and do better.
“Trust yourself when others doubt you, but make allowance for their doubting too…”
In this podcast we take a deeper dive into being a healthy, humble human being… Join us!
Gym Updates:
We have a new gym swag store: http://shopworkhorse.mdiapparel.com/
WHF Podcast 12 – Updates and Lynne Fallaw
If audio only is more your thing, here you go:
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Gym Updates
Some quick gym updates for you as we close out the year:
We have a new gym swag store: http://shopworkhorse.mdiapparel.com/
January Challenge; we will be entering all members into a January nutrition challenge. More details to come soon, but it’ll be painless and you’ll all love us for it! Get prepared 🙂
Lynne Fallaw
Coach Ib talked through some points of performance with Lynne (longtime member) about her journey through fitness so far at Workhorse. We think there are some really good nuggets here so pay attention.
You’re never going to get the kind of attention at a big box gym as you do here.
Thanks Lynne!
WHF Podcast 11 – What a coach can do for you
If audio only is more your thing, here you go:
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Being more open & sharing
One thing we know as coaches is that those who open up and share their goals, concerns, fears, desires and needs become better, more complete healthy versions of themselves. There’s something uplifting and therapeutic about sharing with another person. In our case, coaches can really help be the X-factor in our lives as do battle with the world every day.
Coaching
While are specialty is fitness and nutritional coaching at Workhorse we have also helped dozens of our members through tough times. Just by being there, with zero judgement to help give advice or to just be with you through the the thick and thin. Take advantage of what we have to give should you need it!
Why I Train Martial Arts
This is the way
I am an avid CrossFitter, Weight Lifter and overall fitness lover, but I have never found anything quite like Martial Arts. Between Karate, that I currently hold a Shodan 1st Degree Blackbelt in, Muai Tai Boxing and Jiu-Jitsu training on the regular. There is nothing that has challenged me both mentally and physically, at the same time, than these practices have.
Martial Arts has a really great way of exposing your weaknesses and helping to expose the real you. Helping you find the path or your “why” more easily than other types of athletics mainly because of the mental or heartfelt journey you find yourself taking more so than just a physically based activity.
5 Mountains
Mark Divine’s 5 Mountains is the antithesis of this concept.
- Physical Control & Development
- Mental Toughness & Development
- Emotional Awareness & Resiliency
- Awareness & Intuition
- Kokoro Spirit “Grit”
I truly hope you find someplace to learn the way, wherever you are. If I can help in any way just message me anytime.
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WHF Podcast 10 – CottonTown Crossfit
If audio only is more your thing, here you go:
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CottonTown Crossfit Visit
We took a quick visit to CottonTown Crossfit, where we’ve done MURPH and a Grid6 competition this year. To talk with our friends owner Mark Sanger and Coach Michel Brazell. We wanted to share some insight into how they operate their gym and how their community works.
We have a lot of similarity with CottonTown and we hope you glean some useful info as to how we all work in the Coaching community.
CottonTown Event:
Saturday December 14th
Sweat in Honor of Officer Greg Alia
On September 30, 2015 Forest Acres Police Officer, Greg Alia, was killed in the line of duty while trying to apprehend a suspect.
Please join Cottontown CrossFit and Serve & Connect for a special WOD in honor of Officer Greg Alia.
Date: 12/14/19 – Gregory Alia Day
Time: 9:00am
Where: Cottontown CrossFit
$20 donation to support Serve & Connect – an organization created by Kassy Alia Ray in honor of Greg
Please arrive early/on time to sign waiver
WHF Podcast 09 – Coach Rebecca “Becky” Johnson
If audio only is more your thing, here you go:
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Coach Rebecca “Becky” Johnson
Coach Becky’s journey began as an original Workhorse member. Actually before that at Iron Tribe when Coach Ib was just starting out in South Carolina. So she’s what we call “OW”… 🙂
Always with a good spirit and a love for helping others Coach Becky has become a great addition to the team here at Workhorse in terms of Coaching staff.
Listen to her story as she goes into the detail of working through her back surgery to be better than before. Taking it slow and progressing one day at a time with a super consistent work ethic. Coach Becky is one to model your own fitness journey after for sure.
Gym Notes
Monday is the start of Deadcember, so get signed up for that 10 or 15 day challenge. Also we’re going to be launching a nutrition challenge in January along with a new member drive/challenge.
WHF Podcast 08 – Evan Owen Chat Session
If audio only is more your thing, here you go:
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Evan Owen
We have discussed Evan Owen in an earlier episode of the WHF Podcast, but wanted to get him for a short sit-down with us to go through some finer details of what it is that drives him to be in the gym every day.
Including quick trip to Bubba’s Biscuits, who by the way are our favorite cheat day cheats of all time here in Columbia… Hands down…
Evan has had huge success with rebuilding who he is physically. We suspect the mental aspect of what helps keep him pushing onward has always been there. Perhaps Workhorse has only helped expose a little more and quicker maybe otherwise he would have on his own.
We talk through friendly competitive comparisons and how to find ways to help you see where you can level up your growth. Evan is a very insightful and thoughtful person who has a good story to share with us all about his fitness journey thus far.
We are super proud of you Evan. Keep up the great work and ‘NEVER GIVE UP’ !
Living a Meaningful Life
This is a jam session on this post by Ryan Michler where he goes through a few things that he’s suggesting that will help you have a fullfilling and meaningful day/life.
- Exercise Daily
- Sleep Correctly
- Plan Your Day
- Pursue Meaningful Hobbies
- Surround Yourself With Winners
- Say “No” To Things You Don’t Like
- Say “Yes” To Things you Do Like
- Do Things That Scare You
- Turn OFF The TV
- Read Good Books
- Serve Others
- Live To A Higher Code
I too sent this post to a few friends and had similar results to Ryan… I was a little surprised that this seems overwhelming for most. I think it’s mostly because we don’t take the time to think about the way we live. By that I mean, we lack a ‘code’ for living. The Samurai had Bushido, we need a more modern form of Bushido – heck maybe it’s all we really need.
Let’s go through his list line by line and see what’s behind it.
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Use “warriormindset” when you check out.