Tuesday, September 12, 2017

Coaching the Coach

You've probably heard the phrase, "The student becomes the teacher." Well what about when the Coach is being coached? Often times it's easy for the teacher, coach, trainer, whatever "leader" roll to identify the areas of need in another. We go to the "experts" for the answers but who does the expert go to for their guidance?

As a health and fitness coach, I want nothing more than my clients and those interested in being happier and healthier, to achieve their goals. One of the hardest parts is knowing when to "give and let live." Giving involves sometimes simply answering the question presented, sometimes the instant gratification approach. The other side of that balance is to "let live" - Aiding the client in a discovery process.

This is how we approach coaching at Corpo Fitness. Through Corpo Coaching, you get introspective questions presented that challenge you to go deeper with the behaviors and emotions associated with your past, present, and future relationship journey with nutrition and exercise.

Some may think that year long commitment is too long. Well, think about the last time you stuck to something for a year? A lease, a job, a gym-membership...how did those turn out? Not many things in life are measured in a year. We have '30-day shreds', '21-day fixes','90 days to a hot body' but a year?Now that's real change.

As with anything longterm, there are ebbs and flows, ups and downs, so a year gives you the freedom and flexibility each day, week and month to absorb and put to practice the tips and habits that you're exposed to through the curriculum.

All this is to say that, even as a coach, I too struggle with consistency, with the ups and downs of life. And all the processes of change combined help me learn as well. But I can say, having a community to call my own and with whom to share this journey is rewarding and life-giving. Join me in "forming a body of health" together!

Tuesday, August 8, 2017

Breathtaking Quandary

August 8th, 2017 - 6:30 AM

Off I went from the parking lot to embark on one of the highest fourteeners in Colorado, Mt. Quandary-14,265 ft. Unknown was whether or not the crew I was hiking with had already departed or had yet to arrive. (wires got crossed)  I figured what did I have to lose, they'll either catch me at the top or I'll reach them. (I caught up to them in about 45 mins after I started)

For a Tuesday early morning, there were many cars in the lot already parked and I met a few women who were traveling from Tennessee and completing Quandary as their last hoorah in Colorado.

As I climbed the first hill, I thought to myself, wow, I've already been up since 4 AM, driven 2 hours from Denver to the Trailhead and really hoped I hadn't missed the team of people who were hosting this community hike. This was no ordinary group of hikers, this gathering was put together by Todd Durkin as a WOW event. I'm currently reading his WOW Book and enjoying the insightful, honest, and inspirational stories.

For most, a fourteener seems like an impossible feat. And maybe right now it is, but one of the most inspirational moments on the hike was passing a couple who were in their late 70's hiking the behemoth of a 14er. So, truly, this is for everyone with the right training of course! The air is thin, the terrain rocky, steep, and as we ascended the trail ridge, the wind and cold snapped us in the face and every bare skin. But as the Boy Scout motto reads: Be Prepared!

As a bald man, I had my skull cap tightly fitted around my head and over my ears and layers in tow. Only thing I left, gloves. Equipment is key, I had water, food, and rain gear, although storms wouldn't hit until later that afternoon after we'd returned from the hike. And since the sun was rising at our backs, I had already slathered on 50 SPF for High Altitude.

According to my Fitbit hike I tracked, roundtrip was 6.92 miles from the lower trailhead parking lot. This equated to 4hrs 27mins (give or take)-I did pause the hike at the summit and some 2200 calories were burned.

The reward at the top of a mountain is unlike any other. The views are breathtaking and trying to even capture the scenery with a camera phone never does it justice. The hikers there for WOW trickled in and out as the cold and wind were too brutal to hang about. Todd recorded his "Dose of Durkin" and had those around him, including me, contributed something to the recording. With my face so cold, I'm not positive anything articulate even came out :( But I'll take this moment now to give my WOW - Words of Wisdom moment about the day:
As in life, the steps we take determine everything. The direction of our career, relationships, education, and emotions are impacted deeply by the choices we make. As I stepped on each rock and boulder, I thought of how obstacles and victories are as sharp or smooth as those rocks. Some are easy and our feet glide right over them without effort. But the obstacles, true challenges that take all of our energy, those are jagged, rough, tall, and sometimes a slippery slope altogether. Fitness is often like this-a slippery slope. We eat well one day getting in all our fruits and veggies, macronutrients, water, and workouts. And others, we binge on peanut butter cup ice cream after a stressful day and watch hours of our favorite TV shows (Yes, my favorite go-to) It's tough and would be easier if we could just kick all those rocks away, but often times, they are immovable. So, I ask you this, how are you going to tackle the rocks and boulders in your life? Choose the ones you can step right over and get them out of the way enjoying the victory, but for the others, come up with a plan on how you're going to tackle the height of the challenge and find your support group who will push and pull you along the way when you really just feel like turning around and going back down the mountain.
In health,
Corpo Fitness


Thursday, June 1, 2017

Desk jockey - Ergo Tips for the Seated life

You've probably seen the most recent headlines that sitting is now being linked to increased mortality rates. And as I sit here at my desk writing this post, I think to myself, when's my clock timeout?

Some of you may know, unfortunately, training is not my full-time job. Although I'm working on it, Corpo Fitness is my second career and I spend most of my day sitting at a desk in an IT position-more screen time, more chair work, less movement. So for me, it's critical that I schedule standing breaks throughout the day, generally every hour, ensuring I move my body!

"Sitting Disease" is becoming a hot topic in the health and fitness industry, especially from the ergonomics field. Physically, our bodies are folded over with our hips constantly flexed causing tight hip flexors which generally leads to low back pain and then tight hamstrings because our knees are flexed while sitting and then under active calves since we're not flexing our feet...a lot of immobility, especially when you add in the time in the car, working at our computers, in classrooms, trainings, meetings, etc.

Essentially, the lower body becomes a vessel holding blood that isn't being pumped back to the heart efficiently. The Soleus muscle is underneath our calves and is often referred to as the "second-heart" as it aides in pumping blood from the lower extremities. Often this can lead to swollen ankles and poor circulation.

So, what's one to do? Well, for this post, your "one-thing" is to move! Check your posture throughout the day and what behaviors you're exhibiting even while sitting in the car or watching TV. Use this infographic below from the American Posture Institute to see how you're stacking up, literally, vertebrae by vertebrae.

In health,
Corpo Fitness




Wednesday, May 24, 2017

Oh baby!

Truly amazing...the news that new life is developing inside your wife! On May 20th, after a long, arduous process with IVF, we received the news that we are having a baby!

Immediately my mind and heart are full of joy. Pure joy! And then..."Okay, nutrition, and then exercise, what about this, what about that...9 months, that's all? That will be here before you know it...Money, diapers, bottles, sleep, health, fitness, nutrition..." You get the point and some of you have been there, not once, but multiple times.

So, as a future dad and mom, my wife and I started reevaluating all that we are eating. With IVF, there are a ton of restrictions:

SUPPLEMENTS / FOODS

ALCOHOL should be avoided during pregnancy. Alcohol has been shown to cause Fetal Alcohol Syndrome.ARTIFICIAL SWEETENERS should be limited in pregnancy. Aspartame (Nutrasweet) is preferable to saccharin; however, use should be limited to 1-2 servings/day.CAFFEINE should be limited in pregnancy. Research indicates that less than 200 mg per day (even in the first trimester) does not contribute to miscarriage, preterm birth, or other significant pregnancy complications.CALCIUM is often needed in pregnancy due to the growth demands of the fetus. Calcium preparation, such as calcium carbonate (Tums), Viactiv, etc., are acceptable. Please do not take calcium supplements with your prenatal vitamin as the two medications can interfere with one another. Avoid oyster shell calcium.FOODS should be chosen carefully during pregnancy. Shark, swordfish, tile fish, king mackerel, tuna steak and Chilean sea bass contain high levels of mercury and should be avoided. You can safely eat up to an average of 12 oz. a week of other cooked fish from a store or restaurant. Do not eat more than 6 oz/week of cooked fish caught in local waters. Avoid sushi (unless cooked). Limit shellfish and canned tuna intake to the above ounces per week. Please avoid undercooked eggs and rare meats. All cheeses need to be pasteurized. Please avoid soft cheeses like brie, gouda, feta, blue cheese, etc. Avoid foods that may contain listeria include soft cheeses, prepared lunchmeat, deli meats, hotdogs, smoked salmon and pre-made pates. Meats should be well cooked - no rare meats. Foods that may contain listeria should be avoided or heated just before eating to steaming hot.PRENATAL VITAMINS should be taken daily and contain 800-1000mcg folic acid. DHA 200-500 mg per day is a recommended ingredient as well to aid in fetal brain development.SMOKING should be discontinued during pregnancy due to the consequences associated with maternal smoking on the fetus, such as a reduction in fetal growth rate, increased risk of premature birth, stillbirth and neonatal death.


Talk about overwhelming! And I believe in solidarity, so no alcohol, etc. for me either. So, where do you begin? Well, of course with any medical-related situation, follow the doctor's orders first and foremost. As a high risk pregnancy and IVF as the foundation, the above and many other guidelines have to be followed. The female is growing a fetus, so naturally, good diet and nutrition is fundamental. Proteins, carbohydrates, fats all have to be in the appropriate balance for that individual mother-to-be to ensure a strong healthy mother and the developing child inside her.

One of my favorite resources from Precision Nutrition (PN) is "What to eat during pregnancy." Known for their easy to follow "Infographics," PN provides science-based suggestions and research for eating and performing better.

Here's to "building a diet that keeps you and baby healthy."

In health,
Corpo Fitness

Tuesday, January 24, 2017

New year, new...developing you!

With all new years come the notorious new year's resolutions. Although the turn of the number is a great marker, often I feel people put off what they can start today.

One of the challenges is there is so much information out in the world so finding something easy to start can be challenging. And here I am contributing to more "noise." But hopefully it inspires someone, somehow, with some thing you can take away and apply to your situation.

The Partnership for a Healthier America provides some simple "Healthy Resolutions" that you may already be applying, but can add to your arsenal of tips and tricks to live healthier, cleaner, and more more fit!

Healthy Resolutions

•    Collaborate in the kitchen. Solicit ideas from all of your family about nutritious foods you can stock in the refrigerator and cupboard. Even better, encourage everyone to suggest favorite healthy recipes you can cook and bake together.

•    Move the sweets. Most of us eat what we see. If sweets are easy to see and grab, they’re easy to eat.  Put sweets up and out of reach and move fruit and nuts to eye level. It’s amazing how easy it is to grab an apple if it’s out on the coffee table; and how easy it is to skip the sweets if they’re away in a cupboard.

•    Move towards a bigger goal. Is there a 5K race in your community for a cause that is important to your family? There are plenty of opportunities to have a healthy heart of gold. Sign-up the whole family up for a run or walk and then carve out time in the afternoons or the weekends to get moving together.

•    Travel well. When planning your next family vacation, explore what active options are available. Reach out to the hotel concierge in advance to find out if there’s a fun neighborhood to explore on foot, a charming lake to canoe, a beautiful beach to walk or an easy bike ride the whole family can enjoy.

•    Make progress a dinner topic. Hold candid conversations about the successes and the challenges you’re experiencing with swapping out unhealthy habits for healthy ones. Change isn’t easy but with the right support, parents and children can help each other lead healthier lives.

http://ahealthieramerica.org/resources/tips/#1033,tips

Food Resolution

Strive to eat at home more! Some people don't like to cook-enough said, however, cooking together as PHA states in their resolutions above, is also a great time to catch up on the day, learn about new foods and recipes, and save money!

One client and their family have found success and less stress in utilizing food preparation services such as https://dreamdinners.com/ With an ever changing menu and quick turn around times from fridge to table, this could be a great solution to keep costs down and taste buds satisfied.

In health,
Corpo Fitness