Have you ever thought, “if only I had more willpower, I would have this body?” Certainly, the images on Pinterest tell us so. Here’s a few of my favorites:

The only thing standing between you and a lean, ripped, toned body is your willpower! Right? Wrong!!

I imagine most of us feel like this guy:

Don’t. Eat. the. Dog!

Willpower is a finite resource. We exercise self-control every time we get out of bed even though we don’t want to, avoid hitting our obnoxious co-workers, and keep our cool in Walmart when they only have one lane open at 5:30pm. (They really don’t know the store will be packed then?) And, yet, we’re going to rely on willpower to get us the body of our dreams.

Several food challenges, paleo or otherwise, focus on an all or nothing mentality in regard to nutrition. This often feels like an exercise in willpower. There’s several rules to follow and it’s filled with restrictions. At its core, this is deprivation and it either feels like a virtue (if you can do it) or a punishment (if you do it grudgingly). Ultimately, this takes eating away from our physiological needs and gives it the power to change our feelings and our lives.

Once eating becomes a psychological pursuit, especially if we focus on deprivation and restriction, any sort of disruption (stress from work, a variation from plan, relationship difficulties, etc.) can lead to “out of control” eating. If your fail-safe is willpower, this can get ugly – fast.

So, you vow to do even better next time. More restrictions, more rules, more pins on pinterest for motivation! Here comes the feast-famine cycle. Maybe you create elaborate meal plans, maybe skip meals and then binge; probably beat yourself up and promise to do better. Unfortunately, none of this works. The mindset and practice of restriction can lead to overeating and subsequent weight gain. You can “diet yourself fat”!

Are you caught up in this vicious cycle?

Do you deny yourself certain foods, but then rebound later on? Do you engage in all or nothing thinking? How’s that working for you?

Why not try a different strategy? If your goal is long term body transformation, it starts with habit based nutrition. Join our course, Lasting Lean, for six weeks to learn and adopt lean eating habits.  We are going to work together everyday through a google group: learning and applying lessons, identifying challenges and implementing strategies, and relying on one another for some good old fashioned accountability. This isn’t about changing your diet for a fixed amount of time, it’s about learning how to incorporate a healthy diet into your life. The course is limited to just 10 participants and the cost is $40. Registration opens at 8pm on Wednesday, April 10. Email me at yvette@nicevillestrength.com starting at 8pm on Wednesday to secure your spot.

The course begins on April 15. Are you ready to create lasting change?

Triple Extension – I has it.

Crossfit is a sport that requires virtuosity in many movements. While a certain amount of mobility around our joints is a good thing, we also want a certain amount of stability as well. Do you know where you should be mobile vs. where you should be stable?

THE JOINT BY JOINT APPROACH

The joint by joint approach was originally popularized by Mike Boyle and you can read the entire article here. Gray Cook expanded on the concept here. Since they are both super smart dudes, I can’t add much to their approach. However, I can summarize with the best of them, so read on for a quick and dirty version.

First, it’s important to understand the difference between stability and mobility. Stability is the ability of a joint to not move in the presence of potential change while mobility is the range of motion around a particular joint. Some joints require more mobility while other joints require more stability. There are even a few joints that require both stability and mobility.

If we take an oversimplified look at our joints from the ground up, we can identify an alternating pattern of mobility and stability:

Toes: mobile

Feet: stable

Ankles: mobile

Knees: stable

Hips: mobile

Low Back: stable

Upper Back: mobile

Shoulder Blades: stable

Shoulder Joint: mobile

Elbow: stable

Wrist: mobile

Hand: stable

Fingers: mobile

Pretty cool, huh? However, it isn’t always so clear. Think about a knee. It is supposed to bend and extend. When the knee goes inward too much or outward too much, problems are created within that joint. Yes, the knee needs to be mobile. However it needs to be stable enough to stay within the proper plane of movement which it is intended for.

So, what happens when a joint isn’t stable enough? “If the body doesn’t stabilize correctly, it will figure out another way to get stability: it’s called stiffness.” (Gray Cook). Hmm, who’s woken up with a ‘stiff’ lower back? I’m pleading the fifth!

The hip and shoulder are two more examples of joints that require simultaneous stability and mobility. These joints can be immobile due to lack of flexibility and lack of motion and unstable due to weakness. In the case of these joints, they require strength and mobility in multiple planes. The shoulder blade is the stable base that allows a mobile shoulder to work.

Why is all of this important? Generally, if you have a joint that is not mobile enough to carry out the movements you ask it to, you place the onus on a stable joint to do the work. Knees bear the brunt of tight ankles and the low back can try to accommodate tight hips and upper backs. This often leads to injury. And we all know, injuries are no bueno!

Are you working out right now and suffer from a low back that’s tight all the time? How about stiff shoulders? Do you know specific exercises to address these issues? Set up an appointment to get assessed and learn how to correct these issues before they give you serious trouble!

NOTE: Photo Credit: Mendosa

In this post, I talked about how getting a night of solid sleep will leave you feeling like a superhero. What I didn’t address is how to make that magic happen.

If you’re not sleeping well (or enough), chances are that you haven’t set up the ideal sleeping situation! Like anything worth doing well, sleep has to be a priority and you have to practice good sleep hygiene. Here are some habits to work on so you can sleep like a champ:

Bring back the bedtime. Maybe our parents were right about something. There is a “clock” built into our brain that regulates circadian rhythm. Because it is just above where the optic nerve crosses the hypothalamus, exposure to light and dark can influence our daily rhythms. Consistency in regard to going to bed and getting up each day “cues” your clock and allows for a deep, regular sleep pattern. Set a bedtime and do your best to stick to it – even on weekends.

Create a den of slumber. A picture of a cool, dark cave should come to mind albeit one with the modern creature comforts of mattress, high thread count sheets, and a fluffy pillow. A temperature between 66-72 F is ideal. The darker it is, the better. This helps tell your body and mind that it’s time for sleep.

Catch some rays. Exposing yourself to light during the day is essential. Light affects how much melatonin your body produces. Melatonin is produced in your brain and it one of the signals that cues drowsiness and lowers your body temperature. It begins to rise during mid to late evening and then drops in the early morning hours. Getting some sun while your drinking your morning coffee tells your body to get going and turns off production of melatonin. This helps keep your body clock running ‘on time’.

Don’t look at the (blue) light. Almost all electronic devices use a blue-light spectrum. Morning and high noon sunlight are also blue light spectrum. Blue light suppresses melatonin. During the day this is a good thing, because it tells your body it’s daytime and it keeps you awake. Not so good when you are trying to fall asleep. Pretend you’re on a plane and turn all electronic devices to ‘off’ an hour prior to bedtime.

Clip Red Bull’s Wings. Americans drink, on average, three 12oz caffeinated beverages on a weekday. The closer you have caffeine to bedtime, the more likely you’ll have trouble sleeping. Set a caffeine curfew to avoid sleep disruptions.

Get in the Zone. Create a pre-bed routine that is relaxing and familiar. Put on your pj’s, brew some non-caffeinated herbal tea, and begin the wind down to never-never land.

When all else fails, supplement. Supplements can help, but vary from person to person. Only when you’ve covered the above steps should you look to supplementation for assistance. OTC supplements like ZMA, Magnesium (Natural Calm), and melatonin can all help normalize sleep patterns.

Lack of sleep usually reflects our priorities rather than real constraints so it takes a conscious decision to get your snore on. Experiment with improving the quality and duration of your sleep and let me know how it goes. Now, go catch some Zzzzz’s!

Any one of my clients can tell you that I go to bed at 9pm. There is an understanding that if you text or call past this hour, I will not respond. Lame? Possibly. But, sleep is just as important as diet and exercise to your overall health and you should get more of it.

I know there’s only 24 hours in a day. And, you totally NEED to spend some time on Facebook, browse Pinterest (because you’re looking for Paleo recipes!) and catch an episode or two of the “Kartrashian’s.” But, here’s why getting more sleep will rock your world:

• Increase Fat loss. You read that right! Getting more z’s could help you get lean! Melissa Hartwig of Whole 9 fame once wrote, “While diet plays a crucial role in body composition, sleep also plays a significant role…specifically in fat loss.” Less time slumbering signals your body to store fat or burn it for fuel because of its impact on insulin, leptin and cortisol. When you skimp on sleep you better prepare for hormonal chaos.
• Up Your Nerd Factor. Sleep plays a critical role in thinking and learning. As you sleep, you consolidate memories. It helps in the ability to learn new skills and assists in creative problem solving. Sleep some more and get ready to do your smarty pants dance.
• Grow old gracefully. I’m fighting this old age thing every step of the way, so a little extra shut eye can go a long way. When you don’t get enough sleep, your body releases more of the stress hormone cortisol. In excess, cortisol can break down the collagen in your skin. That’s why when people say, “Hey, you look tired!” that’s SO. NOT. A. COMPLIMENT.
• Finally kick that (insert achy joint here) to the curb. People who are sleep deprived have elevated substances in the blood that indicate a heightened state of inflammation in the body. Inflammation = no bueno. During deep slow wave sleep, human growth hormone (HGH) is released.  HGH is a chemical signal that tells the body to build muscle and repair tissues. It’s a key to recovery!
• Tame that monster called Ghrelin. There is evidence that a lack of sleep could be disrupting your hormones that regulate appetite. Ghrelin stimulates hunger and leptin signals fullness to the brain and suppresses appetite. Shortened sleep is linked to a decrease in leptin and an increase in ghrelin. That little monster ghrelin calls out for high fat, high carb food when we’re tired. Don’t feed that guy and go to bed!
• Get jiggy with it. Lack of sleep can kill your sex drive. Don’t believe me? Ask any mama of a newborn if she’s even remotely interested in baby making when she’s getting up every 2-3 hours. And fellas, it’s not just the ladies! A study conducted at the University of Chicago found that men with poor sleep patterns have significantly lower levels of testosterone, which results in a lack of sex drive. So, go to bed…with a friend.
• Be happy. Is it any surprise that tired people are cranky, angry and depressed? Sleep is a vital part of happiness. In a 2005 Sleep in America poll, people who were diagnosed with depression or anxiety were more likely to sleep less than six hours at night. Sleep cannot cure depression, but a lack of sleep can contribute to its symptoms. Don’t worry. Sleep and be happy.
•  An ounce of prevention. Sleeplessness has been linked to increased rates of heart disease, obesity, stroke, and even certain cancers. Sleep is an investment in your health and it’s much cheaper than any of the alternatives above.

Convinced to sleep more? Most people need between 7 and 9 hours each night to feel refreshed and function optimally. Are you sleeping enough?

Stay tuned for Part 2 where we talk about tips and strategies to improve the quality of your sleep. Until then, sweet dreams!

A New Year inevitably brings new resolutions. Being in the gym business, I’ve gotten used to the army of “resolutionaries” every January. The treadmills and every other piece of cardio equipment are suddenly full and everyone including their brother starts asking me for training advice. At first glance, it is hard to identify who will see their resolution through to the end of year.

Unfortunately, the majority of people will fail to keep their New Year’s promises to themselves. In one study of 700 people, 78% failed. The study didn’t indicate what their specific goals were, but of those who failed many relied on willpower alone, adopted a role model (who’s pinned a fitness model to their fridge, anyone?), and spent time fantasizing about being successful. There was no actionable plan and no real substance to their goals.

One of the most important things you can do to ensure success is to figure out the WHY behind any resolution you make. The clients I have worked with that have had the most success can tell you exactly why they wanted to change. I am working with a client right now who has lost over 70 pounds in the last year. She was on the verge of lap band surgery. She was heading down a one way street to metabolic syndrome. Seeing me was a last ditch effort to get healthy. She is also a mother to two young children. Getting healthy was about more than just losing weight. It meant a future where she could fully participate in life with her family. Her goal wasn’t arbitrary. She was able to identify what it would mean to her (and her kids) if she could reach that goal.

Next, you need to consider whether or not that goal fits within your values and priorities. What do I mean by that? Consider how you spend your time. Usually, where you spend the majority of your time indicates what is a priority in your life and ultimately indicates what you value. If you don’t spend any time in the kitchen, you probably don’t prioritize cooking. So, setting up a goal that you are going to eat 100% paleo, 100% of the time doesn’t line up with your current priorities. However, committing to just eating protein at every meal (that doesn’t always require cooking) is something that is more doable in order to get your nutrition on track. Your values and priorities can change, but it doesn’t happen overnight.

Finally, now that you’ve identified that drive for change and whether or not it aligns with your values, you need a program that you adhere to and the guidance and support to stick with it. Join a gym (I know a REALLY good one!), hire a trainer (I know one of those too!), or find a workout buddy.

Do you need help identifying some goals and the why’s behind them? Do you know why you want to do something, but you just don’t know how to make it a reality? Part of my job as your coach, is to help you discover the why’s, uncover your true values, and help you take small steps that will add up to big changes over time. Get in touch with me online via Facebook or talk with Coach Kelley at your next training session. I want you to be a resolutionary for life!

If you are a member of our gym, you are already giving yourself the gift of fitness. But, do you ever travel out of town or get sidetracked by life and are unable to join us during a regularly scheduled class time? You can get a great workout on your own with very limited equipment.

I know Santa’s been keeping track with who’s been naughty or nice, so I can’t help you with that. But, you can add these items to your wish list and maybe you’ve been good enough all year to get them.

1. Jump Rope

Can you double under all day? Until you have mastered this workout, OPT’s Flight Simulator, you merely do double unders. The best way to increase your skill level? Practice! And, a jump rope of your own. I like the cheap variety – my favorite was purchased several years ago from this site. However, jump ropes have gotten WAY more fancy and you can pick up a stylish one from here. Double Under practice is a workout by itself or you can use them in a met-con. Either way, get jumping!

2. Dumbbells

So, not sexy, but versatile as all get out! Everything that you can do with a barbell, you can do with a dumbbell. And, as an added bonus you get some single arm stability work. I’m a bit of snob when it comes to these. I love, love, LOVE the york rubber hex dumbbells. The best prices I have seen are at Rogue Fitness. Don’t know what weight to buy? I suggest 50% of your 1RM of your strict press. So, if my press is 100lbs, I would get a set that totals 50lbs. You are only limited by your imagination when it comes to all of the exercises you can do with these.

3. Foam Roller

Who doesn’t love soft tissue work? Seriously, nothing feels better when you’re overly sore then spending some quality time with your foam roller. You can get one here. You pretty much can’t foam roll the ‘wrong’ way, so just get rolling!

That’s it. That’s all you need for a super quick workout. The jump rope + dumbbells + ginormous selection of body weight exercises + sprinting = an endless combination of ways to make you sweat. And, your foam roller is there to love the lactic acid out of you when it’s over.

I hope you are lucky enough to get some of these items this Christmas. They are gifts that will keep on giving. Feel like I left something off? Leave me a comment and tell me what I’m missing!

By: Yvette (aka Garage Girl)

Like all great ideas I share here or on Facebook, the title came from somewhere else. It’s a phrase that floats around that we have all heard before. Simple, yet so
 profound and a good reminder when we get frustrated with time.

How many times have you heard, “it will just take time?” How many times 
have I told clients that very thing? You start working out and you want results immediately. I know, I do. I should be able to look into the mirror after a hard workout and SEE the difference. The reality is that finding your fitness is a process and it can take longer than we’d like it to.

In training and in life, the things I’ve really wanted have taken time 
to get and I’m still not where I want to be in either case. I wish it 
took just a few hard workouts and mere days of clean eating to be a lean 
mean burpee loving machine! But that’s not the way it works. It takes
 day upon day, week upon week, month after month of sustained effort to 
reach your goals. It can be a frustrating process.

In the last year, I have made it my focus to get stronger at upper body pressing. This includes the ability to do strict hand stand push ups. Some days they 
feel easy, but most of the time, they feel pretty damn hard. But I keep 
kicking up against that wall. One of these days, 10 in a row is going to 
be no big deal. I’m not there yet, but I’m getting there. It just takes time.

Forward progress is still progress.  Are you stronger today than 
yesterday? Will you be stronger tomorrow than you are today?

 Remember, time TAKES time.

What are you working on? Feeling frustrated with time? Let your coaches know so we can help you!