Warm up
5 minute full body flow
3 rounds
10 deck squats
10 dead bugs
100′ oh carry each hand
20 cossack squats
20 bird dogs
100′ farmer carry each hand
Strength
Back squat
10-10-10-10-10-10-10
Wod
Amrap 10
20 pull ups
20 ohs
What may look like a subtle change in the ability to flex the spine is actually much more.
New Chiro patient that hurt their back at work and was aggravated after an adjustment from a different chiropractor.
Pain radiating down his leg, numbness in his toes, and inability to lift his toes.
I did not adjust him. I worked on a few specific muscles and taught him a few exercises.
Upon leaving he was pain free, no numbness in his toes, and was able to lift his toes.
He is not healed, it is not magic.
He has a bunch of work ahead of him.
Just in case you didn't know I do other stuff besides destroy egos... #thisshitworks #chiropractor #fitfam #cfqda #letsgo #snappingnecksandcashingchecks
Death occurs many times for people before they die.
Settling.
Giving up.
Becoming silent.
Allowing things to occur in front of you that should not.
We die a little when each of those things happen.
Be the person you want to be.
Be the parent your child wants you to be.
Be the person you pretend to be on social media.
Be the athlete you want Tobe.
Stop thinking about how will I will do this forever or for the next ten years. Do it for this moment.
It's just a series of moments. Do it in this moment, then do it in the next.
Moment by moment, day by day.
#mlkday #mlkquotes #bebetter #neversettle #letsgo #nevermissamonday #improvedaily #buffalony #coach #personaltrainer #lifecoach
Motivation does not last.
Motivation comes and goes.
Motivation is for quick wins, small victories.
I just finished working an 11 hour "short" day.
I coached/participated in 5 classes, 3 one hour personal training sessions, a chiro, multiple emails and messages.
Sometimes it's a challenge to be the driving motivation all day, everyday.
That is where discipline comes in (and caffeine). I have this amazing opportunity to be the best part of people's day, everyday.
That is a privilege.
Seeing people work hard because I simply have told them that this is the expectation and they trust me is an honor.
It gives me motivation daily. It is why I am disciplined to work 12+ hour days 5 days a week and put in another 10-15 hours on the weekend.
The level of effort people put in during their training that I ask them to do gives me an amazing feeling and rush of energy.
In the middle of a workout when you are getting crushed and you see me smile at you it's not so much because I'm a sadist, it's because you are on my team.
You are working hard, you are pushing to be better, you are my equal. I smile because you are invested in yourself and that pushes me to continue to improve.
To coach better, to know more, to be the very best I possibly can be.
You all create this for me. I cannot express my gratitude enough for this opportunity to do this with you, alongside of you, on YOUR team.
Thank you.
