Category: Life Coaching

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The Two Things You HAVE to Know About Your Food

  In my last blog, we talked about the equation to get results. Results in terms of performance, aesthetics, or overall health and lifestyle. This equation involves three pieces: training, sleep and nutrition. One without the other two does not get you the results you desire. Today let’s assume training and sleep are on the right track so we can solely focus on the nutrition piece. Nutrition SHOULD be your priority, but it is often overlooked or brushed aside….

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Why You’re Not Seeing Results

  The term “results” can mean a lot of different things to different people when it comes to the gym and fitness. Common examples of results desired from a training program include: Weight/body fat loss Muscle gain Look better naked Improved lifts such as squat, deadlift, etc… Clothes fit better Improved biomarkers like blood pressure Enhanced energy and mood Improved cardiovascular endurance You get the idea. Everyone has their own “why” and that’s awesome! Is everyone seeing the results…

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Food Around Your Workouts

  Does timing your food intake around your workouts REALLY matter? Yes and no. If we look at a hierarchy of nutritional elements based on importance, timing falls 4th on the list of 5. This list goes: -Total calorie consumption -Macronutrient composition -Micronutrient composition -Meal timing -Supplements from https://liftmode.com/calming/oleamide.html The takeaway from this is that, yes it does matter, BUT if the first 3 things on that list are not up to par, we’ve got bigger issues to worry…

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Habits and Why You Need More of Them

  hab·it noun plural noun: habits a settled or regular tendency or practice, especially one that is hard to give up. ______________________________________ As I think about IMPACT and different ways to create value for our athletes, members and clients, I find myself asking ‘Why?’ quite often. Why do some people join the gym and then leave a few months later? Why do others stay at the gym for years and come 5 days per week? Why do some people go…

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Weight Loss and Why Your Workouts Aren’t Helping

Before we begin, I want to lay out the “triangle of awareness” when it comes to our focus in the gym. Some athletes have performance goals – they want to get better at their sport, PR their deadlift, run a 10k, etc…. Other athletes come to us with aesthetic goals – they want to lose weight, cut body fat, look a certain way, or fit into different clothes sizes. Thirdly, some athletes simply have lifestyle goals – they want…

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How To Be Successful – At Anything!

Typing that title just put a lot of pressure on me to deliver something amazing to you, didn’t it? Whew, okay here we go. First off, what does it even mean to be successful? Are we talking money, a big job with fancy benefits, an impressive resume, a cute family, nice house…what does the term “successful” actually entail? In my mind, we all define our OWN success. Not letting others or society in general define you as successful or…

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How To Get Through Your Slump: A Ben Guide to Getting Your Mojo Back

As the Original CrossFit in Roanoke, Virginia we have athletes that have been training with us for 6 years. When you first leap into CrossFit, it can be an exciting experience and most embrace it like a freshman at a frat party. You find yourself consumed with watching muscle-up videos and your social media revolves around workouts, diets, and awesome PRs. You start to buy #allthegear, meet incredible people, become slightly obsessed with your coach, and get really cool…

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Road to the CrossFit Masters Vol 4: Frustration and Re-focus

Today marks 5 1/2 months post surgery. The above left shows the total amount of flexion I can get with the index and middle finger, right shows the total amount of extension I can get with the middle finger. The index finger extends fully. There is still a lack of sensation in the index and middle fingers making fine motor skills like clipping fingernails, cutting food, or double unders rather challenging. The best way to describe it is like…

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Road to the CrossFit Masters Vol 3: Gratitude, Body Re-comp, Icecream and Chocolate Chip Waffles

Hola, amigos. I know it’s been a long time since I rapped at ya, but things have been crazy down at la casa de Brick. (Who can get this reference?) Since last time, we’ve had 5 staff members hit the road and our main man Adam Dickerson suffered a fully collapsed lung. It goes without saying there have been some long work days and lots of change to manage. So I have a great excuse for missing workouts right?…

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Road to the CrossFit Masters Vol 2: Initial Lifestyle and Program Design

Its about time for an update. Last week I started back coaching full time and mainly fooled around with movements to see what will be possible in my current state. To my surprise there are several things I can do which I wasn’t planning to have available. 1. Airdyne – I can press my palm into the handle in order to go at about 85% 2. Row – I can use a lifting strap to attach my wrist to…

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