Make This New Year's Resolution Stick!

Why your Globogym New Year’s Membership is a waste of time and money.

I worked in a “Globogym” environment for over 5 years. Every year at the same time, memberships spiked, personal training went up and group fitness crowds were overflowing. These were all New Year’s Resolutioners. People who had vowed, probably over a few too many cocktails, that the coming new year was time they were going to change their lives. So the story goes: they join the local brand name gym with a long contract, and probably get pushed into training with a trainer that they know nothing about by an overly zealous salesman. It seems like this will finally be the year! Then it all goes awry.

 

There it is: the beginning of the end. Your body has no fuel. You had no educated advice on nutrition or how to manage soreness, so now you are already justifying days off and cheat meals. This is how it goes every year, mass influx of every Globogym in the country and by the end of week two, everybody is gone.

So now what, give up and start planning next year’s New Year’s Resolution? Probably. But, hey you are still stuck with the $100 a month for your families gym dues. The gym won’t let you cancel. What a waste of time and money!

At SPI, we believe that the mightiest of efforts for 1 day or 1 week will never come close to equaling a true daily habit. In fact, those extreme diets and workout programs that no one can sustain do little or nothing for your overall health. They only ruin your mood and your family’s mood for a week or so.  

So forget about that Gym membership that you know is a waste. Come check out SPI. Become one of many that have learned what it takes to be consistent in your nutrition and exercise regimen.  We will teach you to listen to your body, and educate and train you to function correctly throughout all aspects of your life. Because at SPI, we Train for the Sport of Life!

 

Be Safe,

Work Hard,

Repeat!

God Bless,

Shane Cink

REDEFINE ATHLETE

What is an “Athlete”?

Is it only someone that is actively involved in a sport? Is someone that works out a lot and keeps in shape? Maybe it is only those special humans that perform the most awe-inspiring physical feats. But maybe, just maybe, we are all athletes.

Jungle Gym Dad while watching Football

It doesn’t matter whether it is dunking a basketball or getting out of bed, whether its powerlifting or cleaning out the attic, or whether its performing a floor routine in the Olympics or playing “jungle gym dad” with our children, everything we do in life in an athletic performance.

Now I know that most of you don’t feel like anything you do in life is very athletic or (even slightly coordinated), but I promise you, it is. Think about your physical function on a scale from one to one thousand.  Obviously people like Kevin Durant are very close to the top. That isn’t you and never will be, but you are rated somewhere in between KD and zero.

At SPI we live by the slogan “Train for the Sport of Life”.  This is an ethos based on the idea that we are playing this grand sport we call life.  I personally want to be the best at my life as I can be.  Not only do I want to be physically fit because it is my job, but I also want to be able to perform any task I want any time I want. This leads to a higher quality of life, not only for me, but my children and my family as well.
 

 

For example, about a year and a half ago I went on my very first ski trip with my girlfriend Jordanne and her parents. I was convinced that I was going to be an awesome snowboarder. I really never even considered that it was even going to be a challenge. Well, I was slightly wrong. After about an hour of falling and confidence building, and even worse falls due to over confidence, I finally figured out what was required of my body to be able to keep my balance and maneuver the board down the hill. After about 2 hours I was going down blue slopes with ease. (Jordanne would say I only made it down that hill because there was a bar at the bottom, but the point is the same.)  This is made possible by training in the gym for any and all situations.
 

 

I train my body and I set up SPI’s training programs with one main thought process in mind: “will these exercise help my/our lives?” I understand it may not always seem pertinent to your personal life when you are on your fourth round of Clean and Jerks and you have already performed a wide array of other various and possibly crazy movements. However, constantly varying our movements, intensity and layout of our workouts prepares our bodies for ANYTHING!
 

So, whether your life is boring or exciting, whether it involves golf or chasing around children all day, train for the sport of YOUR life and REDEFINE ATHLETE!
 

What about you?  Do you consider yourself an athlete?  How has your view of yourself changed since training with Shane?  Have you ever risked your life going down a ski slope to get a beer?

Be Safe,

Work Hard

Repeat.

 

God Bless,

Shane

Some days you need a little inspiration.

Here's some inspiration for you all today from the lovely Jody! 

P.S. This could also double as a Nike ad!

Motivation: What's yours?

 

Why do some people seem to succeed at pushing themselves (even when they don’t really feel like working out) and others seem to struggle?  

Dr. David E. Conroy published an article in the Journal of Sport & Exercise Psychology about this very topic.  College students were asked to rate their intention to work out at the beginning of the week, then wear a pedometer to track their actual level of physical fitness.  Dr. Conroy and his colleagues found that the more intent the student in working out, and the more motivation they had, the more likely they were to work out.  Dr. Conroy states, “it is important to pay attention to how we can sustain a high level of motivation and not just let that motivation degrade in response to all the external demands we face.”  Well that’s great doctor, but how?

I’ve researched some recently published studies on motivation and summarized them below. 

The runner’s high: An endocanabinoid, called anandamide, was found to be released into the bloodstream after hitting a level of exercise intensity in humans and dogs.  Anandamide creates a happier state of mind and is also thought to increase motivation in itself.  Once this threshold is reached, exercisers may be motivated by the rewarding sensation and by the feelings of motivation created.  The release of anandamide is a win/win.

Autonomous/Controlled:  These are the two types of motivation.  Autonomous refers to self.  This is the type of motivation we experience because of our own reasoning, such as coming up with personal reasons to workout or feeling that working out is the best way to help your current situation.  Controlled motivation is the type of motivation that comes from outside sources.  For example, feeling pressure from a spouse or a feeling of guilt for not doing what you know you “should” be doing.  Several studies have found that autonomous motivation is the key to long-term success.

Self-perceived ability:  One study measured the level of success in correlation to the participant’s level of confidence in performing certain exercises.  The authors of the study found that those with a higher level of self-perceived ability (whether true or not) tended to do better than those with lower perceived ability.  

Small area: Another study found that when thinking about how much they’ve accomplished versus how far they have left to go, people are more successful if they focus on whichever area is smaller.  If you’re just starting out, then focusing on how much you’ve accomplished so far will make each step in the right direction seem like a huge leap.  This line of thinking may give motivation to keep taking leaps.  Conversely, if you’ve been working out for a long time and are close to your goal, it may be more motivational to focus on the few steps you have left to go (instead of on how far you’ve come).
 

Loss aversion: This refers to our tendency to prefer avoiding losses to acquiring gains.  When trying to drum up some motivation, consider thinking about the potential losses if you don’t go to the gym today.  You’ll lose that good feeling afterward, you may lose self-control around foods you wouldn’t normally be tempted by, and worse, you could lose motivation to go to the gym the next day and so on…  

So, what’s the takeaway?  We’re all similar in that we all have days (or weeks!) that we don’t feel like getting ourselves into the gym, but we may find motivation in very different places.  Here are some tricks to use in getting yourself up off the couch: 

 

1. If you’ve experienced it, remember the rush of happiness you felt when you’ve pushed yourself to an intense level
2. Go over the personal reasons you’ve come up with for working out
3. Tell yourself that you’re able to do any workout that may be presented in today’s bootcamp/SPI FIT class/personal training session
4. Focus on either how far you’ve come (lost 5 lbs or walked an extra mile!) or how little you have let to go (only 5 lbs until I hit my goal weight or just 2 mins more off my time!), whichever is less
5. Think about what you stand to lose by not working out instead of what you might gain (a bit counter intuitive, isn’t it?)

      What about you?  If you’re a regular, what advice would you give to someone struggling with motivation?  If you don’t exercise as much as you think you should, what struggles with motivation have you experienced?

 

Summaries derived from articles obtained at sciencedaily.com, which sites the following sources:

David E. Conroy, Steriani Elavsky, Amanda L. Hyde, Shawna E. Doerksen. The Dynamic Nature of Physical Activity Intentions: A Within-Person Perspective on Intention-Behavior Coupling. Journal of Sport & Exercise Psychology, 2011; 33 (6): 807-827 [link]

Minjung Koo and Ayelet Fishbach. The Small-Area Hypothesis: Effects of Progress Monitoring on Goal Adherence. Journal of Consumer Research, October 2012 (in press)

Vikram S. Chib, Benedetto De Martino, Shinsuke Shimojo, John P. O'Doherty. Neural Mechanisms Underlying Paradoxical Performance for Monetary Incentives Are Driven by Loss Aversion. Neuron, 2012; 74 (3): 582 DOI: 10.1016/j.neuron.2012.02.038

Jordan Etkin and Rebecca K. Ratner. Goal Pursuit, Now and Later: Temporal Compatibility of Different versus Similar Means. Journal of Consumer Research, February 2013

David A. Raichlen, Adam D. Foster, Gregory L. Gerdeman, Alexandre Seillier and Andrea Giuffrida. Wired to run: exercise-induced endocannabinoid signaling in humans and cursorial mammals with implications for the ‘runner’s high’. Journal of Experimental Biology, 2012 DOI: 10.1242/​jeb.063677

Kelly H. Webber, Deborah F. Tate, Dianne S. Ward, J. Michael Bowling. Motivation and Its Relationship to Adherence to Self-monitoring and Weight Loss in a 16-week Internet Behavioral Weight Loss Intervention. Journal of Nutrition Education and Behavior, 2010; DOI: 10.1016/j.jneb.2009.03.001

K. M. Flegal, M. D. Carroll, C. L. Ogden, L. R. Curtin. Prevalence and Trends in Obesity Among US Adults, 1999-2008. JAMA: The Journal of the American Medical Association, 2010; 303 (3): 235 DOI: 10.1001/jama.2009.2014

Sai Yi Pan, Christine Cameron, Marie DesMeules, Howard Morrison, Cora LYNN Craig and Xiaohong Jiang. Individual, Social Environmental, and Physical Environmental Correlates with Physical Activity among Canadians: a Cross-sectional Study. BMC Public Health, (in press)

Question: GO BIG OR GO HOME?

This cannot be real, right?

 

Question: Go Big or Go Home?

Answer: NO!

Go as big as you can, safely and with proper form, then come back tomorrow and do it again. 

Whether at Globogym or your crazy brother-in-law’s garage, “go big or go home” is a mantra I have heard over and over in gyms. It’s written in bold letters on the chalk board and yelled by trainers and training buddies alike. Today I hope to shed some light and transform your thoughts on this archaic training ideology.

It is human nature to believe that more is better. More weight = stronger; run farther = more endurance. This simply isn’t the answer. Actually, more often than not, these exact principles lead to us further from goals. This “go big or go home” philosophy can often lead to injury, and injury is the kryptonite to our success in the gym.

Now, don’t let this talk of injury keep you from pushing yourself in every facet of every workout, every day. That is not my intention. I only desire safety while pushing your body to whatever limit it has that day. None of us can afford to get hurt. Our jobs, kids, and hobbies won’t allow it. So when someone tells me that they cannot workout or cannot perform certain tasks because they can’t get hurt, I always laugh (Of course, I laugh at all of your excuses).  I know you can’t get hurt, and you won’t if you perform the exercise correctly.

The bio mechanics of each movement is ultimately what challenges our bodies with different exercises. In other words, the actual movement of your body is, and always will be, the most important part of what you are doing! 

Leave the performance-based mindset behind (i.e. how many sets did I do, or how much weight did I perform), and start thinking along the lines of “was my form correct on every rep” or “was I able to maintain my intensity without losing my technique.”  My #1 Rule of Fitness has always been “It just has to be hard.”  If the things you are doing are not challenging your body, you will never change your body. “Without Change there is no Challenge, without Challenge there is no Change”.

So, the next time someone tells you to Go Big or Go Home, politely say “No thanks, I’ll do it correctly as I can and with as much intensity as I can.” Remember, no one workout is ever worth of week of bed rest.

Do you suffer from the “go big or go home” mentality?  What’s the craziest workout mantra you’ve been talked into?  Does your crazy brother-in-law have a gym in his garage? (No offense, David.)

 

 

BE SAFE,

WORK HARD,

REPEAT!

 

God Bless,

Shane

A Recap of Our First Two Weeks - As Told by Facebook Pictures

Our first two weeks at CORE SPI have flown by! We feel so honored and blessed to have such an amazing opportunity and such great people surrounding us. Here is a little recap of our time at CORE SPI so far, as told in Facebook pictures:

First, there was prep work to be done. Lots and lots of prep work.


We brought in three different sizes of heavy duty tractor tires. Flipping them is okay, but hitting them with a sledge hammer is awesome stress relief!

 



Next, we cleaned up the South office space and made it into our "SPI KIDS" area. We are the only gym in Edmond that offers FREE childcare! There's a larger space for our big kids and then this smaller room for our little ones ;)

 

Finally, we added some much-needed equipment, including lighter dumbells and kettlebells, mats, bosu and swiss balls and a couple landmines.

 

 

Once all of our equipment was in place, it was time to do some work! Here are a few of the things we do at our Edmond Bootcamp classes, SPI FIT (NOT Crossfit) classes and Personal Training sessions.

Although we are still in transition and still have a lot to learn, CORE SPI is already starting to feel like home!

 

We Have Feet to Scale and Climb: Why the Daily Grind is so Important

"We have not wings, we cannot soar; but, we have feet to scale and climb, by slow degrees, by more and more, the cloudy summits of our time." -Henry Wadsworth Longfellow



Muscle is the key to long term fitness.

I understand that everyone would like to have what they consider the perfect body, and that they want it right now. However, this is not a realistic way to look at fitness or your long term health. It takes TIME to build muscle.  The most important thing a person can do is to build exercise into your every day schedule. Make movement a priority! Being consistent with whatever level of fitness you can handle will yield more positive results than going to extremes for short periods of time ever will. This consistency will activate muscles and keep them activated; raising your metabolism and helping your postural efficiency. 

There is no "one" answer to everyone's fitness needs, so find out what works for you and DO IT. Set aside all of your reasons and excuses and make YOUR HEALTH, YOUR ONE BODY, YOUR ONE LIFE a priority!

Remember the rules of CORE SPI:
BE SAFE,
WORK HARD,
REPEAT

God Bless,
Shane

 

 

Welcome to our new blog! 

 

We hope to educate and inspire you on your journey to "Function Better, Feel Better, Look Better!"