http://www.prototypetraining.com http://www.prototypetraining.com/100-in-100-day-61-kathy-bridge Kathy Bridge trained with Mike at BSC before Prototype existed. 1,517 classes and 14 years later, she's still in the 9am class. Day 61 of 100. Mon, 27 Jul 2026 14:15:17 GMT http://www.prototypetraining.com/100-in-100-day-61-kathy-bridge Westborough Massachusetts gym,gym Westborough MA,best gym westborough,crossfit westborough,westborough ma gym,CrossFit,Westborough MA gym,Westborough gym,prototype gym westborough,prototype training systems,100 in 100 member stories,Prototype Training Systems thumbnail main image http://www.prototypetraining.com/100-in-100-nicole-croteau She came in for triathlons in 2012 and helped build the gym with her own hands, becoming Prototype's first coach. 14 years later, still home. 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Jess Clancy, Day 51 of 100. Mon, 13 Jul 2026 16:00:11 GMT http://www.prototypetraining.com/100-in-100-day-51-jess-clancy gym Westborough MA,best gym westborough,crossfit westborough,CrossFit,8 week challenge,prototype gym westborough,best workout westborough,prototype training systems,100 in 100 member stories,gym westborough ma,Prototype Training Systems thumbnail main image http://www.prototypetraining.com/100-in-100-day-50-jon-collette Jon Collette changed his own life first. Now, as Prototype's Head Coach, he's helped hundreds of others do the same. Day 50 of the 100 in 100 series. 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Her husband Lucas took longer to believe a gym could be that. Day 24 of 100 in 100. Thu, 04 Jun 2026 19:16:34 GMT http://www.prototypetraining.com/100-in-100-jen-and-lucas-mogensen-day-24 fitness tips for women 40+,weight training for women,crossfit westborough,CrossFit,strength training for women,prototype training systems,women's fitness,100 in 100 member stories,CrossFit Open,Prototype Training Systems thumbnail main image http://www.prototypetraining.com/100-in-100-gillian-barry-day-23 A burned-out nurse came to Prototype for one hour of peace. She found a family and became a coach. Gillian Barry, Day 23 of 100 in 100. 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A member-to-coach story Thu, 28 May 2026 17:56:52 GMT http://www.prototypetraining.com/100-in-100-sam-kaplan-day-19 gym Westborough MA,best gym westborough,crossfit westborough,CrossFit,100 in 100 member stories,crossfit,gym westborough ma thumbnail main image http://www.prototypetraining.com/100-in-100-cori-wigington-day-18 She lost her job, needed a project, and gave Prototype a shot. 13 months later, Cori found out who actually has gym friends they vacation with. Wed, 27 May 2026 14:48:05 GMT http://www.prototypetraining.com/100-in-100-cori-wigington-day-18 strength training,women's fitness,100 in 100 member stories,Prototype Training Systems,fitness tips for women 40+,weight training for women,osteoporosis and strength training,heavy lifting women,crossfit westborough,CrossFit,strength training for women,prototype gym westborough,prototype training systems thumbnail main image http://www.prototypetraining.com/100-in-100-melina-zamudio 638 sign-ins at 7:00 AM. 754 workouts total. Three years of quiet consistency — and now pointing it at HYROX. Melina Zamudio's story, Day 17 of 100. Tue, 26 May 2026 18:57:47 GMT http://www.prototypetraining.com/100-in-100-melina-zamudio Westborough Massachusetts gym,gym Westborough MA,best gym westborough,crossfit westborough,CrossFit,Westborough MA gym,Westborough gym,crossfit recovery,100 in 100 member stories,CrossFit Open thumbnail main image http://www.prototypetraining.com/100-in-100-tony-pittman-day-16-memorial-day-edition 20 years of service, 6 combat deployments, four torn tendons. Coach Tony Pittman found CrossFit in a war zone — and healing in Westborough. Mon, 25 May 2026 14:40:51 GMT http://www.prototypetraining.com/100-in-100-tony-pittman-day-16-memorial-day-edition crossfit murph,hero wod,personal training Westborough,crossfit westborough,westborough personal training,CrossFit,personal trainer westborough,recovery,recovery gym westborough ma,memorial day crossfit,100 in 100 member stories,personal training westborough thumbnail main image http://www.prototypetraining.com/100-in-100-mark-dirienzo-day-15 Mike Collette has coached Mark DiRienzo for 12 years. Nearly 1,900 training days, 10 CrossFit Opens, a misogi challenge, and at 49 — still finding new edges. Day 15 of 100. Fri, 22 May 2026 17:45:22 GMT http://www.prototypetraining.com/100-in-100-mark-dirienzo-day-15 strength training,strength training westborough,crossfit westborough,CrossFit,recovery tools westborough ma,prototype gym westborough,strength training Westborough MA,recovery gym westborough ma,prototype training systems,100 in 100 member stories,Prototype Training Systems thumbnail main image http://www.prototypetraining.com/100-in-100-brendan-sheehan-day-14 Brendan Sheehan has trained at Prototype since Day 1 — 13 years, 2,127 sign-ins, still PRing. The financial planner who tells clients: don't cancel the gym. Thu, 21 May 2026 15:29:19 GMT http://www.prototypetraining.com/100-in-100-brendan-sheehan-day-14 Westborough Massachusetts gym,gym Westborough MA,best gym westborough,crossfit westborough,CrossFit,Westborough MA gym,prototype gym westborough,100 in 100 member stories,gym westborough ma,Prototype Training Systems thumbnail main image http://www.prototypetraining.com/100-in-100-dr-carolyn-keiper-dr-neal-tyrrell-day-13 Two pediatric physicians. One gym. How Carolyn Keiper & Neal Tyrrell found their people, transformed their family, and never looked back. | 100 in 100 Day 13 Wed, 20 May 2026 13:48:09 GMT http://www.prototypetraining.com/100-in-100-dr-carolyn-keiper-dr-neal-tyrrell-day-13 gym Westborough MA,best gym westborough,crossfit westborough,CrossFit,prototype gym westborough,prototype training systems,100 in 100 member stories,gym westborough ma,Prototype Training Systems thumbnail main image http://www.prototypetraining.com/100-in-100-tyler-moore-day-12 Tyler Moore walked into Prototype thinking he'd quit. 500 sign-ins, 89 PRs, and a 415 lb Lift Off deadlift later — here's what changed. Tue, 19 May 2026 15:45:54 GMT http://www.prototypetraining.com/100-in-100-tyler-moore-day-12 Westborough Massachusetts gym,gym Westborough MA,best gym westborough,crossfit westborough,CrossFit,Westborough MA gym,prototype gym westborough,prototype training systems,100 in 100 member stories,gym westborough ma,Prototype Training Systems thumbnail main image http://www.prototypetraining.com/100-in-100-caroline-queenan-day-11 Caroline Queenan came to Prototype chasing college soccer. She became the first athlete at Prototype to complete a full mental performance coaching program — and now she's coaching the next generation Mon, 18 May 2026 17:15:34 GMT http://www.prototypetraining.com/100-in-100-caroline-queenan-day-11 youth athletic development,Westborough youth sports,mental toughness,mental fitness Westborough,youth performance training,100 in 100 member stories,Prototype Training Systems,mental fitness training,youth sports psychology,prototype gym westborough,youth sports mindset,prototype training systems,benefits of youth sports,mental fitness Westborough gym thumbnail main image http://www.prototypetraining.com/100-in-100-marybeth-costello-day-10 Marybeth joined Prototype for her body. She stayed because it became the mental anchor that helped her hold her family together through their hardest years. Fri, 15 May 2026 17:13:28 GMT http://www.prototypetraining.com/100-in-100-marybeth-costello-day-10 strength training,mental fitness Westborough,mental health,strength training for fat loss,strength training Westborough MA,women's fitness,100 in 100 member stories,mental health and exercise,Prototype Training Systems,weight training for women,mental fitness training,crossfit westborough,fitness blog weight loss,strength training for women,CrossFit,prototype training systems,crossfit,mental fitness Westborough gym thumbnail main image http://www.prototypetraining.com/murph-prep-strategy-how-to-pr Honor Lt. Michael Murphy with Prototype's guide to tackling the Murph WOD. Rep schemes, pacing tips, scaling options, and our tradition since 2012. Thu, 14 May 2026 19:54:11 GMT http://www.prototypetraining.com/murph-prep-strategy-how-to-pr crossfit murph,Murph,Murph workout,Memorial Day Murph,Murph strategy,crossfit westborough,CrossFit,what is Murph?,prototype gym westborough,prototype training systems,crossfit,Prototype Training Systems thumbnail main image http://www.prototypetraining.com/100-in-100-traci-lake-day-9 Traci Lake has been training at Prototype for 10 years. 1,285 sessions. A 235 lb deadlift. Her first pull-ups at 54. She's still finding out how strong she is. Thu, 14 May 2026 14:08:24 GMT http://www.prototypetraining.com/100-in-100-traci-lake-day-9 strength training,women over 50 fitness,westborough personal training,personal trainer westborough,strength training for fat loss,strength training Westborough MA,100 in 100 member stories,personal training westborough,Prototype Training Systems,fitness tips for women 40+,training after 50,heavy lifting women,strength training westborough,personal training Westborough,crossfit westborough,strength training for women,CrossFit,prototype gym westborough,prototype training systems,CrossFit Open thumbnail main image http://www.prototypetraining.com/100-in-100-nicole-st-pierre-day-8 Nicole St. Pierre didn't think CrossFit was for her. Twelve years, 2,000+ sessions, and 6 years sober later — this community helped change everything. Wed, 13 May 2026 13:17:42 GMT http://www.prototypetraining.com/100-in-100-nicole-st-pierre-day-8 weight training for women,Westborough MA fitness,crossfit westborough,strength training for women,CrossFit,Westborough MA gym,Westborough gym,recovery,crossfit recovery,Westborough fitness,100 in 100 member stories,crossfit thumbnail main image http://www.prototypetraining.com/100-in-100-sally-harwood-day-7 Sally Harwood has trained with Mike since 2011. 1,287 sessions. 47 PRs. 95.7% completion rate. She was one of Prototype's first — and she's still setting records at 65. Tue, 12 May 2026 14:52:44 GMT http://www.prototypetraining.com/100-in-100-sally-harwood-day-7 strength training,women over 50 fitness,westborough personal training,personal trainer westborough,strength training for fat loss,strength training Westborough MA,100 in 100 member stories,personal training westborough,Prototype Training Systems,training after 50,osteoporosis and strength training,personal training Westborough,strength training for women,prototype training systems thumbnail main image http://www.prototypetraining.com/100-in-100-kevin-grimes-day-6 Kevin Grimes has been PTS's first IPD client since 2016. He trains alone at 5:30 AM. At 50, he just hit all-time PRs in three lifts in one week. Here's 10 years of consistency. Mon, 11 May 2026 17:31:56 GMT http://www.prototypetraining.com/100-in-100-kevin-grimes-day-6 strength training,training after 50,personal training Westborough,westborough personal training,personal trainer westborough,strength training for fat loss,prototype gym westborough,strength training Westborough MA,prototype training systems,100 in 100 member stories,personal training westborough,Prototype Training Systems thumbnail main image http://www.prototypetraining.com/100-in-100-abhi-das-day-5 Abhi Das came to Prototype at 220 lbs, smoking, heading nowhere good. 9+ years later he's a coach — and calls this place his church. Thu, 07 May 2026 20:34:38 GMT http://www.prototypetraining.com/100-in-100-abhi-das-day-5 health and wellness Westborough,personal training Westborough,crossfit westborough,westborough personal training,CrossFit,personal trainer westborough,prototype training systems,100 in 100 member stories,crossfit,personal training westborough,Prototype Training Systems thumbnail main image http://www.prototypetraining.com/100-in-100-shellie-james-day-4 Shellie James was diagnosed with osteoporosis at 53. Four years of lifting at Prototype Training Systems changed her diagnosis — and everything else. Wed, 06 May 2026 19:59:13 GMT http://www.prototypetraining.com/100-in-100-shellie-james-day-4 strength training,women over 50 fitness,bone health,100 in 100 member stories,Prototype Training Systems,fitness tips for women 40+,weight training for women,osteoporosis and strength training,crossfit westborough,strength training for women,CrossFit,prototype gym westborough,prototype training systems thumbnail main image http://www.prototypetraining.com/100-in-100-connor-wotton-day-3 A Grade III shoulder injury didn't end Connor's training — it sharpened it. From a PVC pipe to a 305 lb hip thrust in 22 weeks. Wed, 06 May 2026 15:50:43 GMT http://www.prototypetraining.com/100-in-100-connor-wotton-day-3 strength training,training through injury,strength training westborough,shoulder rehab,prototype gym westborough,strength training for fat loss,strength training Westborough MA,100 in 100 member stories,Prototype Training Systems thumbnail main image http://www.prototypetraining.com/what-is-hyrox-beginners-guide What is HYROX? The complete beginner's guide from a Massachusetts HYROX affiliate gym — format, stations, divisions, and how to train for your first race. Wed, 06 May 2026 00:24:46 GMT http://www.prototypetraining.com/what-is-hyrox-beginners-guide HYROX Workouts,How to train for HYROX,HYROX,What is HYROX?,HYROX Boston,Complete Beginner's Guide From a HYROX Affiliate Gym,Prototype Training Systems,HYROX Training,HYROX Simulation thumbnail main image http://www.prototypetraining.com/day-2-of-100-in-100-sonal-ambwani-s-first-marathon Five months ago Sonal had run 15 miles, once. On Monday she finished the Boston Marathon — and raised $6,614 for her hometown. Day 2 of 100. Tue, 05 May 2026 13:18:00 GMT http://www.prototypetraining.com/day-2-of-100-in-100-sonal-ambwani-s-first-marathon Westborough Massachusetts gym,Westborough MA fitness,personal trainer westborough,Westborough gym,Westborough fitness,100 in 100 member stories,Boston Marathon Marathon training Strength training for runners Member stories,personal training westborough,Prototype Training Systems,Westborough MA,marathon training,personal training Westborough,boston marathon,running programs,Westborough MA gym,prototype gym westborough,prototype training systems thumbnail main image http://www.prototypetraining.com/100-in-100-gianni-dirienzo-day-1 Gianni DiRienzo went from 98 lbs to 114 lbs of muscle, broke his neck, came back stronger, and made JV baseball. This is his story. Day 1 of 100 in 100. Mon, 04 May 2026 18:44:38 GMT http://www.prototypetraining.com/100-in-100-gianni-dirienzo-day-1 Westborough Massachusetts gym,youth athletic development,Westborough MA fitness,Westborough youth sports,Hyrox,personalized fitness Westborough,community youth programs,personal trainer westborough,Westborough gym,Westborough fitness,100 in 100 member stories,personal training westborough,Prototype Training Systems,Westborough MA,personal training Westborough,youth sports psychology,CrossFit,Westborough MA gym,prototype gym westborough,youth sports mindset,benefits of youth sports thumbnail main image http://www.prototypetraining.com/april-2026-committed-club Check out our April Committed Club at Prototype Training Systems! Everyone on this list had over 15 check in's or workouts in the month! Congrats everyone! Fri, 01 May 2026 15:03:13 GMT http://www.prototypetraining.com/april-2026-committed-club Westborough Massachusetts gym,AI coaching,best gym westborough,AI assisted personal training,westborough personal training,personal trainer westborough,Westborough gym,personal training westborough,Prototype Training Systems,personal training Westborough,gym Westborough MA,CrossFit,Westborough MA gym thumbnail main image http://www.prototypetraining.com/may-2026-prototype-of-the-month-chris-lacasse Meet our May 2026 Prototype of the Month: Chris Lacasse. Seven-plus years, founding family member, and one of the most consistent humans we know. Thu, 30 Apr 2026 13:23:19 GMT http://www.prototypetraining.com/may-2026-prototype-of-the-month-chris-lacasse ,Westborough MA,personal training Westborough,gym Westborough MA,Hyrox,best gym westborough,westborough personal training,prototype of the month,CrossFit,personal trainer westborough,prototype gym westborough,gym westborough ma thumbnail main image http://www.prototypetraining.com/the-2026-prototype-lift-off-recap-review-and-celebration The 2026 Prototype Lift Off event recap and event details! Mon, 27 Apr 2026 12:53:06 GMT http://www.prototypetraining.com/the-2026-prototype-lift-off-recap-review-and-celebration strength training,Westborough Massachusetts gym,best gym westborough,Westborough gym,strength training Westborough MA,Prototype Training Systems,strength training westborough,gym Westborough MA,crossfit westborough,strength training for women,CrossFit,Westborough MA gym,prototype gym westborough,crossfit thumbnail main image http://www.prototypetraining.com/march-2026-committed-club Check out our March 2026 Committed Club! Members who have completed 15 of more workouts and sign ins in the month of March Wed, 01 Apr 2026 13:49:26 GMT http://www.prototypetraining.com/march-2026-committed-club gym with sauna,gym Westborough MA,best gym westborough,CrossFit,Westborough MA gym,Westborough gym,prototype gym westborough,community,best workout westborough,prototype training systems,gym westborough ma,Prototype Training Systems thumbnail main image http://www.prototypetraining.com/consistency-wins-welcoming-our-q1-2026-milestone-club Fri, 27 Mar 2026 10:00:21 GMT http://www.prototypetraining.com/consistency-wins-welcoming-our-q1-2026-milestone-club kids workout westborough,personal training Westborough,best gym westborough,crossfit westborough,CrossFit,personal trainer westborough,crossfit,personal training westborough thumbnail main image http://www.prototypetraining.com/april-prototype-of-the-month-rob-scannevin Prototype Training Sytems Prototype of the Month for April is Rob Scannevin! Wed, 25 Mar 2026 15:46:13 GMT http://www.prototypetraining.com/april-prototype-of-the-month-rob-scannevin Hyrox,crossfit westborough,prototype of the month,CrossFit,prototype gym westborough,prototype training systems,crossfit,Prototype Training Systems thumbnail main image http://www.prototypetraining.com/the-future-of-coaching-starts-with-data-what-15-reports-taught-us We analyzed 12,000+ training sessions across 15 athletes ages 24–65. Here's what the data says about what actually works. Tue, 24 Mar 2026 13:42:31 GMT http://www.prototypetraining.com/the-future-of-coaching-starts-with-data-what-15-reports-taught-us CrossFit,athlete performance,training data,fitness tracking,WODIFY,strength training,coaching,personal records,CrossFit Open,gym data,Prototype Training Systems,Westborough MA,fitness progress,workout logging,data-driven coaching,strength training,strength training westborough,crossfit westborough,CrossFit,strength training for women,performance data,strength training for fat loss,strength training Westborough MA,WODIFY thumbnail main image http://www.prototypetraining.com/2026-prototype-lift-off-mobile-polar-plunge-april-26th Join us Sunday, April 26th for two incredible events at Prototype Training Systems — the 2026 Lift Off partner strength competition and the Mobile Polar Plunge benefiting Special Olympics Massachusetts. All ages welcome. Thu, 19 Mar 2026 10:19:51 GMT http://www.prototypetraining.com/2026-prototype-lift-off-mobile-polar-plunge-april-26th cold plunge westborough,polar plunge,special olympics massachusetts,best gym westborough,charity event westborough,prototype gym westborough,prototype training systems,Prototype Training Systems thumbnail main image http://www.prototypetraining.com/prototype-open-2026 The 2026 Prototype Open results and recap. Read it here and see how the 3 weeks unfolded! Wed, 18 Mar 2026 00:03:20 GMT http://www.prototypetraining.com/prototype-open-2026 crossfit westborough,personal trainer westborough,Westborough gym,Prototype Open,community,crossfit,Prototype Training Systems,CrossFit Open thumbnail main image http://www.prototypetraining.com/march-prototype-of-the-month-enzo-cusato <h3> <span> March POM: Enzo Cusato <span>   </span> </span> </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screen+Shot+2026-03-02+at+12.35.02+PM.png"/> </div> <div data-rss-type="text"> <div> <span> Enzo is a standout part of the Prototype community—supportive, determined, and a pleasure to be around. His commitment to consistency, camaraderie, and long-term progress makes him a perfect example of what PTS is all about. Below he answers some questions and shares his experience. </span> </div> <div> <span> <br/> </span> </div> <b> Share your experience at Prototype—favorite memories, moments, or stories or what’s your favorite part/what do you look forward to? </b> <div> <span> When I first went to the gym, coming from the Nike camps, being at a real gym was a great experience. The coaches were all excellent and helped with my growth.  </span> </div> <div> <br/> </div> <div> <br/> </div> <div> <span> <b> Who at Prototype has made the biggest impact on you and why? </b> </span> </div> <div> <span> Steve Cimino - has coached me 1 on 1 and continues to build out my program at the gym. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> What are your hobbies and activities outside the gym? </b> </span> </div> <div> <span> Soccer, and more soccer. I also ski in the winter. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> How has Prototype helped you or solved a problem for you? </b> </span> </div> <div> <span> It has made me better for sports for overall speed and strength, this translates to my soccer programs. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> What are your current fitness goals? </b> </span> </div> <div> <span> To get faster on the soccer field. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> Favorite Quote </b> </span> </div> <div> <span> No quote, but I like movies.  </span> </div> <div> <br/> </div> </div> Mon, 02 Mar 2026 17:43:58 GMT http://www.prototypetraining.com/march-prototype-of-the-month-enzo-cusato thumbnail main image http://www.prototypetraining.com/recovery-isn-t-new-the-focus-on-recovery-is Recovery isn’t new—our focus on it is. Explore a quick timeline from early stress science to burnout research to wearables and recovery studios. <h3> The History of the Recovery Movement </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/ChatGPT+Image+Feb+9-+2026-+04_33_00+PM.png"/> </div> <div data-rss-type="text"> <p> <span> Walk into almost any gym today and you’ll see it: cold plunges, saunas, compression boots, sleep scores, HRV, “readiness,” breathwork, mobility classes, recovery studios in strip malls. </span> </p> <p> <br/> </p> <p> <span> It can feel like recovery showed up overnight. </span> </p> <p> <br/> </p> <p> <span> It didn’t. </span> </p> <p> <br/> </p> <p> <span> <span> Recovery has been part of training and human performance for well over a century. What’s changed is </span> </span> <strong> how necessary it has become </strong> <span> —because the demands on athletes and adults have changed, and because technology and culture finally made recovery visible, measurable, and marketable. </span> </p> <p> <span> This post is a story arc and timeline: how recovery evolved from common sense rest, to sport science, to burnout science, to wearables, to the modern “recovery economy”—and where we think it goes next. </span> </p> <p> <br/> </p> <h2> <span> Act 1 (Early 1900s): The Body Learns Stress Has a Cost </span> </h2> <p> <span> <span> Before “recovery” was a buzzword, the conversation was really about </span> </span> <strong> stress </strong> <span> —and the body’s reaction to it. </span> </p> <p> <br/> </p> <p> <span> <span> In 1915, physiologist </span> </span> <strong> Walter Bradford Cannon </strong> <span> <span> described what he called the </span> </span> <strong> fight-or-flight response </strong> <span> <span> , helping popularize the idea that the body has automatic survival gear that turns on under threat. </span> </span> </p> <p> <br/> </p> <p> <span> <span> By 1936, </span> </span> <strong> Hans Selye </strong> <span> <span> formalized a model that still shapes how we talk about adaptation: the </span> </span> <strong> General Adaptation Syndrome </strong> <span> <span> —alarm, resistance, and exhaustion. In plain English: you can push stress for a while, but without enough recovery, the system eventually breaks down. </span> </span> </p> <p> <br/> </p> <p> <span> Even if you never read Cannon or Selye, this is the earliest “recovery” lesson: <br/> </span> <strong> Stress isn’t bad—unmanaged stress is. </strong> </p> <p> <br/> </p> <p> <span> <span> And in the early-to-mid 1900s, “recovery” wasn’t a product. It was simply understood as </span> </span> <strong> rest between efforts </strong> <span> . </span> </p> <p> <br/> </p> <h2> <span> Act 2 (1940s–1970s): Recovery Becomes Sports Science </span> </h2> <p> <span> After World War II, performance training became more systematic—especially in Soviet sport science. And this is where recovery starts to look like modern training theory. </span> </p> <p> <br/> </p> <h3> <span> 1949–1959: Supercompensation enters the chat </span> </h3> <p> <span> <span> Russian physiologist/biochemist </span> </span> <strong> Nikolai Yakovlev </strong> <span> <span> described the idea of </span> </span> <strong> supercompensation </strong> <span> <span> : after a training stress, the body rebounds and can temporarily rise above baseline—if the recovery window is right. </span> </span> </p> <p> <span> <span> This was a huge shift: recovery wasn’t just “time off.” Recovery became </span> </span> <strong> the part of the process where improvement actually shows up </strong> <span> . </span> </p> <p> <br/> </p> <h3> <span> 1964–1965: Periodization becomes a planning system </span> </h3> <p> <span> <span> Training theory then turns recovery into calendar math. Work by </span> </span> <strong> Lev Matveyev </strong> <span> <span> (often cited as a landmark) helped shape “classic” periodization—how to plan training cycles and recovery across weeks, months, and seasons. </span> </span> </p> <p> <br/> </p> <h3> <span> 1970s: Performance gets modeled </span> </h3> <p> <span> <span> By the 1970s, sports science starts explicitly modeling the tug-of-war between </span> </span> <strong> fitness and fatigue </strong> <span> <span> , reinforcing the idea that you can’t interpret “more training” without accounting for recovery and accumulated fatigue. </span> </span> </p> <p> <br/> </p> <p> <span> So by the late 1900s, serious coaches already knew the truth: <br/> </span> <strong> The workout is the stimulus; recovery is the adaptation. </strong> </p> <p> <br/> </p> <p> <span> That idea is not new. What’s new is who needs it, how often, and how little margin people have. </span> </p> <p> <br/> </p> <h2> <span> Act 3 (1974–2019): Burnout Makes Recovery About Life, Not Just Sport </span> </h2> <h2> <br/> </h2> <p> <span> Now the story widens. Recovery stops being just a training topic and becomes a societal topic. </span> </p> <p> <br/> </p> <h3> <span> 1974: Burnout becomes a term </span> </h3> <p> <span> <span> Psychologist </span> </span> <strong> Herbert Freudenberger </strong> <span> described burnout in a clinical sense in 1974.  <br/> </span> </p> <p> <span> <span> This matters because it reframes “recovery” beyond muscles and conditioning. It becomes about </span> </span> <strong> nervous system load </strong> <span> , emotional depletion, and the cost of chronic stress. </span> </p> <p> <br/> </p> <h3> <span> 1981: Burnout becomes measurable </span> </h3> <p> <strong> Maslach and Jackson </strong> <span> <span> published foundational work on measuring burnout—one reason “burnout” became a mainstream concept rather than a vague feeling. </span> </span> </p> <p> <br/> </p> <h3> <span> 2019: WHO puts a flag in the ground </span> </h3> <p> <span> <span> In 2019, the </span> </span> <strong> WHO </strong> <span> <span> included burnout in ICD-11 as an </span> </span> <strong> occupational phenomenon </strong> <span> <span> resulting from chronic workplace stress that hasn’t been successfully managed. </span> </span> </p> <p> <br/> </p> <p> <span> <span> This is a key cultural pivot: recovery becomes less about “athlete extras” and more about </span> </span> <strong> basic operating health </strong> <span> <span> for working adults and students. </span> </span> </p> <p> <span> <span> And the numbers made it harder to ignore. A widely cited Gallup finding from 2018 reported roughly </span> </span> <strong> two-thirds of full-time workers </strong> <span> <span> felt burned out at work at least sometimes (23% very often/always + 44% sometimes). </span> </span> </p> <p> <br/> </p> <h2> <span> Act 4 (2000s–2010s): Training Intensifies and Youth Sports Go Year-Round </span> </h2> <p> <span> While burnout research expanded, training culture also changed. </span> </p> <p> <span> <span> The 2000s and 2010s were decades of </span> </span> <strong> intensity </strong> <span> . “Harder, faster, more” became a badge of honor. And for youth athletes, sport became more year-round, more specialized, and more competitive. </span> </p> <p> <br/> </p> <p> <span> <span> The </span> </span> <strong> American Academy of Pediatrics (AAP) </strong> <span> <span> published a clinical report on sports specialization and intensive training in young athletes, reflecting growing concern about overuse injuries, burnout, and the risks of year-round specialization. </span> </span> </p> <p> <br/> </p> <p> <span> This is one of the biggest reasons recovery feels more relevant now than it used to: </span> </p> <p> <span> <br/> </span> <strong> The average athlete (and adult) is carrying a higher total load than prior generations. </strong> </p> <p> <span> Not just training load—life load. </span> </p> <p> <br/> </p> <h2> <span> Act 5 (2009–Present): Wearables Make Recovery Visible </span> </h2> <p> <span> The biggest accelerant for “recovery going mainstream” wasn’t a new discovery. It was measurement. </span> </p> <ul> <li> <strong> 2009: </strong> <span> <span> Fitbit’s first tracker helps kickstart mass consumer wearables. </span> </span> </li> <li> <strong> 2015: </strong> <span> <span> Apple announces Apple Watch availability—wearables become truly mainstream. </span> </span> </li> <li> <strong> 2015: </strong> <span> <span> WHOOP releases its early product and explicitly frames tracking around strain, sleep, and recovery. </span> </span> </li> <li> <br/> </li> </ul> <p> <span> <span> Once people could see sleep duration, resting heart rate trends, or readiness-style scoring, recovery stopped being a “coach’s intuition” and became a </span> </span> <strong> daily dashboard </strong> <span> . </span> </p> <p> <br/> </p> <p> <span> That did two things: </span> </p> <ol> <li> <span> <span> It gave people </span> </span> <strong> permission </strong> <span> <span> to rest when the data looked bad. </span> </span> </li> <li> <span> It also created a new kind of anxiety: optimizing instead of recovering. </span> </li> <li> <br/> </li> </ol> <p> <span> Either way, it pushed recovery into everyday conversation. </span> </p> <p> <br/> </p> <h2> <span> Act 6 (Mid-2010s–Now): Recovery Becomes an Industry </span> </h2> <p> <span> When something becomes measurable and mainstream, businesses form around it. </span> </p> <p> <span> Starting around the mid-2010s, dedicated recovery/wellness concepts scale rapidly: For example... </span> </p> <ul> <li> <strong> iCRYO </strong> <span> <span> was founded in 2015 and expanded cryotherapy and related services into retail-style locations. </span> </span> </li> <li> <strong> StretchLab </strong> <span> <span> (founded 2015) grows assisted stretching into a boutique/franchise model. </span> </span> </li> <li> <strong> Restore Hyper Wellness </strong> <span> <span> (founded 2015) expands a “recovery menu” approach across many locations. </span> </span> </li> <li> <br/> </li> </ul> <p> <span> So now recovery isn’t just a principle—it’s a place you can go, a membership you can buy, a “stack” you can do. </span> </p> <p> <span> That’s not inherently good or bad. It just means the market moved. </span> </p> <p> <br/> </p> <h2> <span> Act 7 (2020–2022): COVID Changes the Baseline </span> </h2> <p> <span> <span> COVID didn’t invent burnout or recovery. It </span> </span> <strong> raised the baseline stress level </strong> <span> <span> for a lot of people—parents, teens, coaches, executives, everyone. </span> </span> </p> <p> <span> On the work side, remote work changed patterns fast. Microsoft research during the pandemic found shifts toward more asynchronous communication like email/IM and changes in collaboration patterns.  </span> </p> <p> <span> <br/> Media coverage of Microsoft Teams data highlighted the feeling many people had: more meetings, more chats, more digital overload. </span> </p> <p> <span> On the sport side, schedules got disrupted, then compressed, then intensified—often with less true downtime. </span> </p> <p> <br/> </p> <p> <span> <span> The result: recovery stopped being “nice.” It became a </span> </span> <strong> necessary infrastructure </strong> <span> <span> for staying consistent. </span> </span> </p> <p> <br/> </p> <h2> <span> So, Why Is Recovery More Prominent Now? </span> </h2> <p> <span> Because the modern environment creates a perfect storm: </span> </p> <ul> <li> <strong> Higher total load: </strong> <span> <span> training + school/work + screens + stress </span> </span> </li> <li> <strong> Less true downshift: </strong> <span> <span> constant stimulation, late-night light, constant comparison </span> </span> </li> <li> <strong> More year-round sport: </strong> <span> <span> earlier specialization, more competition, more pressure </span> </span> </li> <li> <strong> More measurement: </strong> <span> <span> wearables turned recovery into daily data </span> </span> </li> <li> <strong> More access: </strong> <span> <span> recovery studios and modalities moved from pro locker rooms to Main Street </span> </span> </li> </ul> <p> <span> Again: recovery isn’t new. The need to prioritize it is what has escalated. </span> </p> <p> <br/> </p> <h2> <span> The Prototype View: Recovery Isn’t a Service. It’s a Prescription. </span> </h2> <p> <span> Here’s where we draw a hard line, because it matters for your results. </span> </p> <p> <strong> We don’t treat recovery like a spa add-on. We COACH it... it's layered into training routines. </strong> </p> <p> <span> <br/> We treat recovery like training: </span> <strong> prescribed, timed, and matched to the goal. </strong> </p> <p> <span> That means two things: </span> </p> <ol> <li> <strong> We start with fundamentals. </strong> <span> <br/> Sleep, nutrition, movement, stress management—because no amount of sauna or cold plunge can outwork the basics. </span> </li> <li> <strong> We use tools strategically, not emotionally. </strong> <span> <br/> Modalities are enhancers. Used well, they can help you downshift, manage soreness, and stay consistent. Used poorly, they become noise—or they mask the real issue (training load, lifestyle load, or poor planning). </span> </li> <li> <br/> </li> </ol> <p> <span> And this is the connection that matters for your community: </span> </p> <blockquote> <span> “The needs of Olympic athletes and our grandparents differ by degree, not kind.”-Greg Glassman (Founder of CrossFit) </span> </blockquote> <p> <span> A high school athlete chasing dominance and a parent building competence live on the same continuum—same human system, different dose. </span> </p> <p> <strong> Same arena. Same principles. Different expression. </strong> </p> <p> <br/> </p> <h2> <span> A Simple Timeline Recap: </span> </h2> <ul> <li> <strong> 1915: </strong> <span> <span> Cannon describes fight-or-flight </span> </span> </li> <li> <strong> 1936: </strong> <span> <span> Selye’s stress/adaptation framework </span> </span> </li> <li> <strong> 1949–1959: </strong> <span> <span> Yakovlev + supercompensation </span> </span> </li> <li> <strong> 1964–1965: </strong> <span> <span> Matveyev + periodization planning </span> </span> </li> <li> <strong> 1974: </strong> <span> <span> Freudenberger + burnout </span> </span> </li> <li> <strong> 1981: </strong> <span> <span> Maslach &amp; Jackson measurement work </span> </span> </li> <li> <strong> 2009: </strong> <span> <span> Fitbit helps launch mass wearables </span> </span> </li> <li> <strong> 2015: </strong> <span> <span> Apple Watch goes mainstream; recovery wearables rise </span> </span> </li> <li> <strong> 2015: </strong> <span> <span> Recovery studios scale (iCRYO/Restore/StretchLab) </span> </span> </li> <li> <strong> 2016: </strong> <span> <span> AAP addresses specialization/intensive youth training risks </span> </span> </li> <li> <strong> 2019: </strong> <span> <span> WHO classifies burnout in ICD-11 </span> </span> </li> <li> <strong> 2020–2022: </strong> <span> <span> COVID-era work and life patterns increase load/overload </span> </span> </li> <li> <br/> </li> </ul> <h2> <span> Closing: The Point Isn’t Recovery. The Point Is Results. </span> </h2> <p> <span> <span> The goal isn’t to “do recovery.” The goal is to </span> </span> <strong> perform—and keep performing—without breaking down </strong> <span> . </span> </p> <p> <br/> </p> <p> <span> That’s what we’re building at Prototype Training Systems: a place where kids and parents can train and grow in the same arena, guided by coaches who understand that adaptation isn’t earned by effort alone. </span> </p> <p> <br/> </p> <p> <span> <span> It’s earned by </span> </span> <strong> effort + recovery, applied with judgment. </strong> </p> <p> <br/> </p> <h2> <span> References &amp; Further Reading </span> </h2> <ol> <li> <strong> Cannon, W.B. </strong> <span> — Fight-or-flight response (background on Cannon and the concept) <br/> Encyclopaedia Britannica: Walter Bradford Cannon </span> <a href="https://www.britannica.com/biography/Walter-Bradford-Cannon?utm_source=chatgpt.com" target="_blank"> <br/> https://www.britannica.com/biography/Walter-Bradford-Cannon </a> </li> <li> <strong> Selye, H. (1936) </strong> <span> — General Adaptation Syndrome (stress → adaptation → exhaustion) <br/> Open-access overview (Penn State Kinesiology OER) </span> <a href="https://psu.pb.unizin.org/kines082/chapter/selye/?utm_source=chatgpt.com" target="_blank"> <br/> https://psu.pb.unizin.org/kines082/chapter/selye/ </a> </li> <li> <strong> Viru, A. / historical Russian sport physiology context </strong> <span> — Yakovlev + early supercompensation history <br/> SportBiochemistry.com (historical overview) </span> <a href="https://sportbiochemistry.com/articles/Viru_historical_Russian_physiologists.htm?utm_source=chatgpt.com" target="_blank"> <br/> https://sportbiochemistry.com/articles/Viru_historical_Russian_physiologists.htm </a> </li> <li> <strong> Matveyev, L.P. (classic periodization) </strong> <span> — Historical discussion of Matveyev and periodization <br/> HRČAK (Croatian scientific portal) PDF </span> <a href="https://hrcak.srce.hr/file/188747?utm_source=chatgpt.com" target="_blank"> <br/> https://hrcak.srce.hr/file/188747 </a> </li> <li> <strong> Freudenberger, H.J. (1974) / Burnout history overview </strong> <span> <br/> BMJ feature: Burnout: a history </span> <a href="https://www.bmj.com/content/363/bmj.k5268?utm_source=chatgpt.com" target="_blank"> <br/> https://www.bmj.com/content/363/bmj.k5268 </a> </li> <li> <strong> Maslach &amp; Jackson (1981) </strong> <span> — Foundational burnout measurement work <br/> JSTOR record page </span> <a href="https://www.jstor.org/stable/3000281?utm_source=chatgpt.com" target="_blank"> <br/> https://www.jstor.org/stable/3000281 </a> </li> <li> <strong> WHO (2019) </strong> <span> — Burn-out in ICD-11 as an occupational phenomenon <br/> World Health Organization announcement </span> <a href="https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases?utm_source=chatgpt.com" target="_blank"> <br/> https://www.who.int/news/item/28-05-2019-burn-out-an-occupational-phenomenon-international-classification-of-diseases </a> </li> <li> <strong> American Academy of Pediatrics (AAP) (2016) </strong> <span> — Sports specialization/intensive training risks in youth <br/> Pediatrics clinical report </span> <a href="https://publications.aap.org/pediatrics/article/138/3/e20162148/52612/Sports-Specialization-and-Intensive-Training-in?utm_source=chatgpt.com" target="_blank"> <br/> https://publications.aap.org/pediatrics/article/138/3/e20162148/52612/Sports-Specialization-and-Intensive-Training-in </a> </li> <li> <strong> Fitbit (company background / early wearables timeline) </strong> <span> <br/> Wikipedia overview </span> <a href="https://en.wikipedia.org/wiki/Fitbit?utm_source=chatgpt.com" target="_blank"> <br/> https://en.wikipedia.org/wiki/Fitbit </a> </li> <li> <strong> Apple (2015) </strong> <span> — Apple Watch launch availability announcement <br/> Apple Newsroom (primary source) </span> <a href="https://www.apple.com/newsroom/2015/03/09Apple-Watch-Available-in-Nine-Countries-on-April-24/?utm_source=chatgpt.com" target="_blank"> <br/> https://www.apple.com/newsroom/2015/03/09Apple-Watch-Available-in-Nine-Countries-on-April-24/ </a> </li> <li> <strong> WHOOP (company background / recovery scoring concept context) </strong> <span> <br/> Wikipedia overview </span> <a href="https://en.wikipedia.org/wiki/WHOOP_(company)?utm_source=chatgpt.com" target="_blank"> <br/> https://en.wikipedia.org/wiki/WHOOP_(company) </a> </li> <li> <strong> iCRYO (founded 2015; recovery studio model scaling) </strong> <span> <br/> iCRYO “About” page </span> <a href="https://icryo.com/about/?utm_source=chatgpt.com" target="_blank"> <br/> https://icryo.com/about/ </a> </li> <li> <strong> StretchLab (founded 2015; assisted stretching scaling) </strong> <span> <br/> Franchise.com listing (business overview) </span> <a href="https://www.franchise.com/franchise/stretchlab?utm_source=chatgpt.com" target="_blank"> <br/> https://www.franchise.com/franchise/stretchlab </a> </li> <li> <strong> Restore Hyper Wellness (founded 2015; recovery studio category growth) </strong> <span> <br/> Athletech News coverage (category / market context) </span> <a href="https://athletechnews.com/wellness-recovery-outlook-ceos-talk-market-growth-making-science-accessible/?utm_source=chatgpt.com" target="_blank"> <br/> https://athletechnews.com/wellness-recovery-outlook-ceos-talk-market-growth-making-science-accessible/ </a> </li> <li> <strong> Microsoft Research (remote work effects on collaboration; pandemic-era load) </strong> <span> <br/> The effects of remote work on collaboration among information workers </span> <a href="https://www.microsoft.com/en-us/research/publication/the-effects-of-remote-work-on-collaboration-among-information-workers/?utm_source=chatgpt.com" target="_blank"> <br/> https://www.microsoft.com/en-us/research/publication/the-effects-of-remote-work-on-collaboration-among-information-workers/ </a> </li> <li> <strong> Digital overload / pandemic-era communication load </strong> <span> <br/> Axios: Quantifying digital overload for workers during coronavirus </span> <a href="https://www.axios.com/2021/03/23/quantifying-digital-overload-workers-coronavirus?utm_source=chatgpt.com" target="_blank"> <br/> https://www.axios.com/2021/03/23/quantifying-digital-overload-workers-coronavirus </a> </li> <li> <strong> Workplace burnout prevalence (Gallup-reported numbers commonly cited) </strong> <span> <br/> HRMorning whitepaper summarizing Gallup findings </span> <a href="https://www.hrmorning.com/wp-content/uploads/2022/05/Whitepaper-The-Burnout-Epidemic.pdf?utm_source=chatgpt.com" target="_blank"> <br/> https://www.hrmorning.com/wp-content/uploads/2022/05/Whitepaper-The-Burnout-Epidemic.pdf </a> </li> </ol> <p> <br/> </p> </div> Mon, 09 Feb 2026 21:47:00 GMT http://www.prototypetraining.com/recovery-isn-t-new-the-focus-on-recovery-is Westborough Massachusetts gym,youth athletic development,cold plunge,gym with sauna,Westborough MA fitness,Westborough youth sports,parent resources for youth sports,cold plunge benefits,Westborough gym,recovery,Westborough fitness,Prototype Training Systems,sauna,youth sports psychology,Westborough MA gym,recovery tools westborough ma,prototype gym westborough,recovery gym westborough ma,gym with cold plunge,muscle recovery,prototype training systems,benefits of youth sports thumbnail main image http://www.prototypetraining.com/february-prototype-of-the-month-sharang-phatak <h3> <span> February POM: Sharang Phatak </span> </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screen+Shot+2026-02-03+at+9.06.34+AM.png"/> </div> <div data-rss-type="text"> <div> <span> Sharang is a standout part of the Prototype community—steady, positive, and always putting in the work—and his commitment to consistency, camaraderie, and long-term progress makes him a perfect example of what PTS is all about. Below he answers some questions and shares his experience. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> Share your experience at Prototype—favorite memories, moments, or stories or what’s your favorite part/what do you look forward to? </b> </span> </div> <div> <span> What stands out most about Prototype is the camaraderie. The members, especially in the 7AM and Noon classes, create a great balance of fun and focus. Everyone is friendly and supportive, but when it’s time to work, people take the WODs seriously and push themselves to improve. That combination can be hard to find. All the coaches play a huge role in setting that tone. My favorite moments are the everyday ones i.e. showing up, putting in the work together, leaving class feeling accomplished. What I look forward to most is continuing to train alongside people who genuinely enjoy the process and want to get better. “Because summer’s coming.” </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> Who at Prototype has made the biggest impact on you and why? </b> </span> </div> <div> <span> As a dad of two young daughters, the people who’ve made the biggest impact on me at Prototype are the women in the gym. They all train with confidence, strength, consistency and set a powerful example. It’s the kind of environment I hope my daughters grow up seeing where strength is normal and earned.  </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> What are your hobbies and activities outside the gym? </b> </span> </div> <div> <span> I dabble a bit in photography, star gazing and love to travel. Playing atrocious golf.  </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> How has Prototype helped you or solved a problem for you? </b> </span> </div> <div> <span> Prototype has helped me stay active. There’s a real sense of happiness and accomplishment after each workout, and that feeling has become addictive in the best way. Knowing I’ll leave class feeling stronger, physically and mentally, keeps me coming back. Prototype has turned working out from something I should do into something I genuinely want to do, which has made a huge difference in maintaining a sustainable fitness routine. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> What are your current fitness goals? </b> </span> </div> <div> <span> Steady progress and longevity. If I can keep lifting, moving well, and feeling good years from now, I’ll consider that a win. I hope my future self will thank my present self. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> Favorite Quote </b> </span> </div> <div> <span> If you can’t explain it simply you don't understand it well enough. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <span>   </span> </div> Tue, 03 Feb 2026 14:25:39 GMT http://www.prototypetraining.com/february-prototype-of-the-month-sharang-phatak thumbnail main image http://www.prototypetraining.com/january-prototype-of-the-month-greg-owens <h3> January POM: Greg Owens </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-12-30+at+2.44.44+PM.png"/> </div> <div data-rss-type="text"> <div> <span> Greg is an amazing part of our community — consistent, encouraging, and ready to get after it.  </span> <span> He truly represents what the PTS community is all about. Prototype of the Month is well deserved! Below, he answers a few questions about his time at PTS. </span> </div> <div> <br/> </div> <div> <br/> </div> <div> <span> <b> Share your experience at Prototype—favorite memories, moments, or stories or what’s your favorite part/what do you look forward to? </b> </span> </div> <div> <span> I definitely look forward to that feeling of clarity after finishing up a workout. I feel ready to tackle the rest of the day. Sometimes I have trouble getting mentally ready for a tough looking metcon, but I always feel better afterwards.     </span> </div> <div> <span> <b> <br/> </b> </span> </div> <div> <span> <b> Who at Prototype has made the biggest impact on you and why? </b> </span> </div> <div> <span> All the coaches and members are great, I look forward to seeing everyone when I am there, but the person who has made the biggest impact is Bridget Owens. She is my motivation and always pushes me to keep going and push myself to get better. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> What are your hobbies and activities outside the gym? </b> </span> </div> <div> <span> I love cycling and mountain biking, the workouts at prototype have definitely helped improve my fitness so that I can do better on the bike even though I don’t get out as often as I would like. Also spending time with my family, grilling and BBQing when the weather is nice and getting to the beach in the summer. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> How has Prototype helped you or solved a problem for you? </b> </span> </div> <div> <span> Prototype has helped enormously with my level of anxiety, I was really struggling when we first moved into town, the community and workouts at Prototype have been a life saver for my mental health. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> What are your current fitness goals? </b> </span> </div> <div> <span> I want to get better at gymnastics, maybe get some toes to the bar. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> Favorite Quote </b> </span> </div> <div> <span> Two Quotes: </span> </div> <div> <span> “Bone on bone, stack it” -Jon </span> </div> <div> <span> “Activate the lower half” -Brian </span> </div> <div> <br/> </div> </div> Tue, 30 Dec 2025 22:32:15 GMT http://www.prototypetraining.com/january-prototype-of-the-month-greg-owens thumbnail main image http://www.prototypetraining.com/building-better-youth-athletes-what-we-shared-with-westborough-high-schools-winter-sports-teams Prototype Training Systems at Westborough High School Winter Sports Meeting <h3> 2025-2026 Westborough High School Winter Sports Meeting </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/IMG_6844.jpeg"/> </div> <div data-rss-type="text"> <p> <span> <span> Monday night, our founder of </span> </span> <strong> Prototype Training Systems </strong> <span> <span> Mike Collette and our GM, Steve Cimino had the privilege of speaking to all </span> </span> <strong> Westborough High School winter athletes, parents, and coaches </strong> <span> <span> about one of the most overlooked competitive advantages in youth sports: </span> </span> <strong> recovery </strong> <span> . </span> </p> <p> <span> <br/> </span> </p> <p> <span> <span> A huge thank you to </span> </span> <strong> Westborough High School </strong> <span> <span> and especially Athletic Director </span> </span> <strong> Levi Hanson </strong> <span> <span> for inviting us in and prioritizing athlete well-being. This kind of partnership between coaches, families, and performance professionals is exactly what creates safer, healthier, and more resilient athletes. </span> </span> </p> <p> <span> <br/> </span> </p> <p> <span> Our presentation— </span> <strong> “The Modern Youth Athlete: A Blueprint for Performance &amp; Longevity” </strong> <span> <span> —focused on the foundational habits that allow athletes to train harder, stay healthier, and perform better. We covered the pillars of recovery: </span> </span> <strong> daily routines, sleep, nutrition, and smart in-season training </strong> <span> <span> . Below is an expanded breakdown of what we discussed. </span> </span> </p> <p> <span> <br/> </span> </p> <p> <span> <br/> </span> </p> <h3> <span> Why Recovery Matters More Than Ever for Youth Athletes </span> </h3> <h3> <span> <br/> </span> </h3> <p> <span> <span> Today’s high-school athletes are juggling more stress than previous generations—academic pressure, early sport specialization, year-round club schedules, and social demands. Research shows that </span> </span> <strong> overtraining, chronic fatigue, and lack of recovery </strong> <span> <span> increase the risk of injury, burnout, and performance decline. </span> </span> </p> <p> <span> <span> On </span> </span> <strong> page 2 </strong> <span> <span> of our slide deck, we highlight how </span> </span> <strong> training load must be balanced with adequate recovery </strong> <span> <span> . Without this balance, athletes don’t adapt; instead, they accumulate fatigue and move closer to injury. </span> </span> </p> <p> <span> <br/> </span> </p> <p> <span> The central message we shared: </span> </p> <blockquote> <strong> Stress + Recovery = Growth </strong> </blockquote> <p> <span> Training is the stress that signals the body to adapt. </span> </p> <p> <span> <span> <br/> </span> </span> <strong> Recovery is where the adaptation happens. </strong> <span> <span>  </span> </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-12-11+at+2.20.04-PM.png" alt=""/> </div> <div data-rss-type="text"> <h3> <span> 1. Building Better Routines &amp; Habits (The Foundation of Performance) </span> </h3> <h3> <br/> </h3> <p> <span> One of the exercises we walked athletes through was an “audit” of their daily and weekly routines. Most athletes underestimate how much of their performance is shaped not by workouts, but by what they do in the other 22 hours of the day. </span> </p> <p> <br/> </p> <p> <span> <span> Daily habits—sleep, nutrition, stress management, mobility, and movement—form the base of the “Recovery Pyramid.” Without these, no amount of advanced recovery tools will make a meaningful difference. </span> </span> <span> <br/> </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-12-11+at+2.15.44-PM.png" alt=""/> </div> <div data-rss-type="text"> <p> <span> We encouraged athletes to take a closer look at: </span> </p> <ul> <li> <span> Morning routines </span> </li> <li> <span> Pre-practice and post-practice habits </span> </li> <li> <span> Homework and schedule flow </span> </li> <li> <span> Meal timing and consistency </span> </li> <li> <span> Night-time wind-down practices </span> </li> </ul> <p> <span> <br/> </span> </p> <p> <span> Awareness leads to improvement. When athletes understand what their day really looks like, they can begin to adjust the areas that are holding back performance. <span>  </span> </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-12-11+at+2.21.09-PM.png" alt=""/> </div> <div data-rss-type="text"> <h3> <span> 2. Sleep: The Ultimate (and Underused) Performance Enhancer </span> </h3> <h3> <span> <br/> </span> </h3> <p> <span> <span> Sleep is the #1 recovery tool for youth athletes—not ice baths, not supplements, not compression boots. Just </span> </span> <strong> consistent, high-quality sleep </strong> <span> . </span> </p> <p> <span> <span> According to our </span> </span> <strong> Sleep Best Practices </strong> <span> <span> handout, the research is clear: </span> </span> </p> <p> <span> <br/> </span> </p> <ul> <li> <span> <span> High-school athletes (ages 13–18) need </span> </span> <strong> 8–10 hours of sleep per night </strong> <span> . </span> </li> <li> <span> <span> Sleeping </span> </span> <strong> less than 7 hours </strong> <span> <span> increases injury risk by </span> </span> <strong> 1.7x </strong> <span> . <br/> </span> </li> <li> <span> Sleep Recovery Best Practices </span> </li> </ul> <p> <span> <br/> </span> </p> <p> <span> <span> We spoke about how inadequate sleep impairs reaction time, decision-making, accuracy, mood, and energy—all critical components of athletic performance. </span> </span> </p> <p> <span> <br/> </span> </p> <p> <span> We shared actionable strategies, such as: </span> </p> <p> <span> <span>  </span> </span> </p> <h3> <span> Sleep Improvement Habits </span> </h3> <ul> <li> <span> Keep consistent bed/wake times (even on weekends). </span> </li> <li> <span> Limit screens 60 minutes before bed. </span> </li> <li> <span> Create a cool, dark environment (&lt; 68°F). </span> </li> <li> <span> Avoid caffeine after 2 p.m. </span> </li> <li> <span> Use 20–90 minute naps for alertness—not as a replacement for nighttime sleep. <br/> </span> </li> </ul> <p> <span> <br/> </span> </p> <p> <span> <span> Sleep is the </span> </span> <strong> cheapest, safest, and most effective performance enhancer available to teenagers </strong> <span> . </span> </p> <p> <span> <br/> </span> </p> <h3> <span> 3. Nutrition for Performance: Fueling the High-School Athlete </span> </h3> <h3> <span> <br/> </span> </h3> <p> <span> <span> Most young athletes are </span> </span> <strong> under-fueled </strong> <span> <span> , especially during winter sports where training load is high and cold temperatures increase energy demands. Our </span> </span> <strong> Nutrition &amp; Performance </strong> <span> <span> resources emphasize the importance of </span> </span> <strong> adequate energy intake </strong> <span> , consistent meals, and smart timing around practices and games. </span> </p> <p> <span> <br/> </span> </p> <h3> <span> Key Concepts We Covered </span> </h3> <h4> <span> <br/> </span> </h4> <h4> <span> <span> Daily Macronutrient Goals </span> </span> </h4> <ul> <li> <strong> Carbohydrates: </strong> <span> <span> 5–7 g/kg for most high-school athletes </span> </span> </li> <li> <strong> Protein: </strong> <span> <span> 1.2–2.0 g/kg/day, spread across meals </span> </span> </li> <li> <strong> Fat: </strong> <span> <span> 20–35% of total calories </span> </span> </li> </ul> <p> <span> <br/> These values support energy, muscle repair, and hormonal health. </span> </p> <p> <span> <br/> </span> </p> <h4> <span> Fueling Timing (The Rituals) </span> </h4> <h4> <br/> </h4> <p> <span> To optimize performance: </span> </p> <ul> <li> <strong> 1–4 hours pre-activity: </strong> <span> <span> carb-rich meal/snack </span> </span> </li> <li> <strong> During activity: </strong> <span> <span> fluids every 15–20 minutes; carbs if &gt; 1 hour </span> </span> </li> <li> <strong> Post-activity: </strong> <span> <span> carbs + protein within 30–60 minutes <br/> </span> </span> </li> </ul> <p> <span> <span> We emphasized that </span> </span> <strong> real food is the foundation </strong> <span> <span> —teen athletes should not rely on supplements. In fact, as shown below, supplements in the U.S. are poorly regulated and often unnecessary for high-school athletes. </span> </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/unnamed+%281%29.jpg" alt=""/> </div> <div data-rss-type="text"> <h3> <span> 4. Movement, Mobility &amp; In-Season Strength Training </span> </h3> <h3> <br/> </h3> <p> <span> <span> Winter athletes often stop strength training once the season begins—but this is a mistake. We outlined how </span> </span> <strong> in-season strength training helps athletes stay strong, reduce injury risk, and maintain speed and explosiveness </strong> <span> <span> . </span> </span> </p> <p> <br/> </p> <p> <span> <span> We also shared the </span> </span> <strong> High School Athlete Core 4 Mobility Routine </strong> <span> <span> , a simple and scalable system targeting the ankle, hip, spine, and shoulder. This routine improves movement quality and reduces compensations that lead to injury. <br/> </span> </span> </p> <p> <span> These short, intentional sessions help athletes feel better throughout a long competitive season. </span> </p> <p> <br/> </p> <h3> <span> What Parents &amp; Coaches Can Do </span> </h3> <h3> <br/> </h3> <p> <span> Youth athlete development is a team effort. Coaches set the training environment; parents shape lifestyle habits; athletes build consistency. </span> </p> <p> <span> <span> Following the session we sent out information to those athletes, parents and coaches that requested it, here's what it covered: </span> </span> </p> <p> <br/> </p> <h3> <span> For Parents </span> </h3> <ul> <li> <span> Ensure at least one off day per week </span> </li> <li> <span> Encourage balanced schedules </span> </li> <li> <span> Watch for signs of burnout </span> </li> <li> <span> Reinforce that nutrition, sleep, and mindset matter as much as skill development <br/> </span> </li> </ul> <p> <br/> </p> <h3> <span> For Coaches </span> </h3> <ul> <li> <span> Communicate with other teams to manage training load </span> </li> <li> <span> Recognize early signs of overtraining </span> </li> <li> <span> Individualize expectations based on athlete readiness </span> </li> <li> <span> <span> Prioritize long-term athlete development over short-term wins <br/> </span> </span> </li> </ul> <h3> <span> Our Commitment at Prototype Training Systems </span> </h3> <h3> <br/> </h3> <p> <span> At PTS, our mission is to help youth athletes: </span> </p> <ul> <li> <span> Build strength safely </span> </li> <li> <span> Improve movement quality </span> </li> <li> <span> Reduce injuries </span> </li> <li> <span> Maximize their performance potential </span> </li> <li> <span> Develop habits that last far beyond high school </span> </li> </ul> <p> <span> <span>  </span> </span> </p> <p> <span> <span> We specialize in </span> </span> <strong> strength and conditioning for youth athletes </strong> <span> <span> , </span> </span> <strong> high-school sports performance training </strong> <span> <span> , </span> </span> <strong> injury prevention </strong> <span> <span> , and </span> </span> <strong> performance coaching </strong> <span> —and we’re proud to partner with programs like Westborough High School to help cultivate healthier, more resilient competitors. </span> </p> <p> <br/> </p> <h3> <span> Looking for Support for Your Athlete or Team? </span> </h3> <p> <span> If you’re a parent, coach, or athlete interested in: </span> </p> <ul> <li> <span> Personalized youth strength training </span> </li> <li> <span> In-season or off-season programming </span> </li> <li> <span> Nutrition coaching for young athletes </span> </li> <li> <span> One-on-one performance coaching </span> </li> </ul> <p> <span> —we’d love to help. </span> </p> <p> <br/> </p> <p> <strong> Contact us </strong> <span> <span> or stop by the gym to learn more about our youth development programs! And big thank you again to Westborough High School for having us in! <br/> </span> </span> </p> </div> Thu, 11 Dec 2025 19:31:06 GMT http://www.prototypetraining.com/building-better-youth-athletes-what-we-shared-with-westborough-high-schools-winter-sports-teams Westborough Massachusetts gym,youth athletic development,Westborough MA fitness,Westborough youth sports,parent resources for youth sports,Westborough gym,youth performance training,Westborough fitness,Prototype Training Systems,youth coaching tips,westborough high school athletics,youth sports psychology,Westborough MA gym,youth sports mindset,youth sports participation,benefits of youth sports thumbnail main image http://www.prototypetraining.com/december-prototype-of-the-month-devon-lamachia <h3> <span> December POM: Devon LaMachia </span> </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-12-02+at+3.20.56+PM.png"/> </div> <div data-rss-type="text"> <div> <span> Devon is a fantastic part of our community — always kind, coachable, easy-going, and consistently putting in the work. She shows up, supports others, and truly represents what PTS is all about. Prototype of the Month is well deserved! Below, she answers a few questions about her time at PTS. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> 1.) Share your experience at Prototype </b> </span> </div> <div> <span> After what felt like an entire year of sitting during grad school, I knew I wanted to be more active. I came back to Prototype, and it was the best decision. I’ve made so many new friends here who make every class fun (no matter how tough the workout is) but my favorite moment has to be meeting my boyfriend Ed! </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> 2.) What is your favorite part about being at Prototype? </b> </span> </div> <div> <span> I used to do at-home workouts and always felt like something was missing. When I came to Prototype, it felt like I finally found that missing piece, the community! It truly makes a huge impact. Everyone here genuinely wants the best for you.  </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> 3.) What are your hobbies and activities? </b> </span> </div> <div> <span> If I’m outside, I love playing pickleball, skiing, and going for walks. And if I'm inside I enjoy crocheting, reading, or baking! </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> 4.) How has Prototype helped you or solved a problem for you? </b> </span> </div> <div> <span> Prototype has shown me that if you put your mind to something, you can truly do hard things. I also know I will always feel better after going to the gym. Sometimes the hardest part is just getting in the car, but I never regret it once I’m there. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> 5.) What are you continuing fitness goals to this point? </b> </span> </div> <div> <span> To get some form of movement everyday and to one day get a pull up.  </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> 6.) Favorite Quote </b> </span> </div> <div> <span>  “Laughter is timeless, imagination has no age, dreams are forever.” -Walt Disney  </span> </div> <div> <span> <br/> </span> </div> </div> Tue, 02 Dec 2025 20:40:17 GMT http://www.prototypetraining.com/december-prototype-of-the-month-devon-lamachia thumbnail main image http://www.prototypetraining.com/november-prototype-of-the-month-tim-trainor <h3> <span> November POM: Tim Trainor </span> </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-11-02+at+1.46.57+PM.png"/> </div> <div data-rss-type="text"> <div> <span> Tim has been an incredible part of our community — always positive, funny, generous, and willing to help. His energy makes everyone around him better. Prototype of the Month is well deserved! Below he answers some questions about his time at PTS. </span> <br/> </div> <div> <b> <br/> </b> </div> <div> <span> <b> 1.) Share your experience at Prototype </b> </span> </div> <div> <span> This actually isn’t my first stint at Prototype - I’ve been around and worked out here a few times in my heyday. My very first legitimate class though, as a member, was 5am earlier this year and I was welcomed first by Nicole. You can all imagine how that interaction went… and I came back! Prototype is welcoming, fun, clean, and I’ve made amazing friends along the way. It is one of the best hours of my day. </span> </div> <div> <span> <br/> </span> </div> <div> <b> 2.) What is your favorite part about being at Prototype? </b> </div> <div> <span> Prototype is not just another workout but a mental reset for me, it fills my cup. </span> </div> <div> <br/> </div> <div> <b> 3.) What are your hobbies and activities? </b> </div> <div> <span> Activities mostly involve time with my family outside whenever we can, trips to Ptown and traveling all over for work. I have a hard time sitting still and typically keep a busy schedule. Mix in photography and interior design opportunities with fitness and family and I’d say that's my perfect mix.  </span> </div> <div> <span> <br/> </span> </div> <div> <b> 4.) How has Prototype helped you or solved a problem for you? </b> </div> <div> <span> I work remotely so in person face to face conversation is something I’ve found I need for my mental health. I’m also super competitive so I tend to push a little harder when I workout with others. </span> </div> <div> <span> <br/> </span> </div> <div> <b> 5.) What are you continuing fitness goals to this point? </b> </div> <div> <span> I want to be a parent who can show up for their kids in every aspect of life, which also means physically. Staying fit is important to be able to keep up with them as we collectively get older. I am training for a few Hyrox races coming up but mostly just trying to maintain my current level of fitness for as long as possible.  </span> </div> <div> <br/> </div> <div> <b> 6.) Favorite Quote </b> </div> <div> <span> “There is only one success - to be able to live your life in your own way” </span> </div> <div> <span> -Fortune Cookie </span> </div> <div> <br/> </div> </div> Sun, 02 Nov 2025 21:21:08 GMT http://www.prototypetraining.com/november-prototype-of-the-month-tim-trainor thumbnail main image http://www.prototypetraining.com/row-for-westborough-2025-community-competition-25k-raised-for-our-student-athletes <div data-rss-type="text"> <h3> <span> Row for Westborough 2025: Community, Competition &amp; $25K Raised for Our Student Athletes! </span> </h3> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/IMG_3008.JPG"/> </div> <div data-rss-type="text"> <p> <span> We launched Row for Westborough with one goal in mind: to bring people together and row for something bigger than themselves. This year marked the  </span> <strong> 6th Annual Row for Westborough </strong> <span> , where we came together once again to  </span> <strong> raise funds in support of our local youth athletes and programs right here in town. </strong> <span> <br/> </span> </p> <p> <span> <br/> </span> </p> <p> <span> <span> Through the combined efforts of our incredible participants, sponsors, and community, we’re proud to share that </span> </span> <strong> we raised just under $25,000 </strong> <span> to benefit Westborough Athletic &amp; Social Association (WASA) and the Westborough Boosters. These funds will directly support the development of local athletic programs, youth coach education, and financial aid for families who need it most. </span> </p> </div> <div data-rss-type="text"> <p> <strong> Check out the recap video below to learn more about our mission and see the day in action: </strong> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/IMG_3020.JPG" alt=""/> </div> <div data-rss-type="text"> <h3> <strong> The Day at a Glance </strong> </h3> <p> <span> Over  </span> <strong> 300 people </strong> <span>  showed up throughout the day to row, cheer, eat, and celebrate the community we’ve built together. </span> </p> <p> <span> <br/> </span> </p> <p> <span> <span> The event kicked off at </span> </span> <span> 10 AM </span> <span> <span> with the Adult Division, where parents, coaches, and community members teamed up to tackle a 25,000-meter relay row. The Youth Row followed, and energy stayed high all day with live music from SNG, vendors, food trucks, raffles, and a Youth Combine where kids competed in mini fitness challenges. </span> </span> </p> <p> <span> <br/> </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-10-21+at+11.50.13+AM.png" alt=""/> </div> <div data-rss-type="text"> <p> <span> Edward's Coffee and R3 Wellness </span> </p> <p> <span> <span>  </span> </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-10-21+at+11.58.53+AM.png" alt=""/> </div> <div data-rss-type="text"> <p> <span> Apple Tree Face Painting and Ridge Valley Stables Pony Rides </span> </p> <p> <span> <span>  </span> </span> </p> </div> <div data-rss-type="text"> <p> <strong> Event Highlights </strong> </p> <ul> <li> <span> &#55356;&#57270;  </span> <strong> Live Music: </strong> <span>  A huge shoutout to the  </span> <strong> SNG Band </strong> <span>  for donating their time and talent. They brought incredible energy to the event, with crowd favorites from The Beatles to Lady Gaga. </span> </li> <li> <span> &#55358;&#56647;  </span> <strong> Top Fundraiser (Individual): </strong> <span>  Latisha Broomfield </span> </li> <li> <span> &#55357;&#56490;  </span> <strong> Top Fundraising Team (Adult Division): </strong> <span>  Foley Plus Five — led by Latisha herself! </span> </li> <li> <span> ⚽  </span> <strong> Top Youth Fundraising Team: </strong> <span>  Sweet Ca-Row-Line, made up of members of the  </span> <strong> Westborough Girls Varsity Soccer Team </strong> <span> , who earned themselves a well-deserved  </span> <strong> team party </strong> <span>  for their efforts! </span> <span> <span>  </span> </span> </li> </ul> <p> <span> <br/> </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-10-21+at+1.18.14+PM.png" alt=""/> </div> <div data-rss-type="text"> <p> <span> SNG Band </span> <span> <span>  </span> </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-10-21+at+1.27.47+PM.png" alt=""/> </div> <div data-rss-type="text"> <p> <span> Our Top Fundraising Individual: Latisha Broomfield and Top Fundraising Team: Foley Plus Five </span> </p> <p> <br/> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-10-21+at+1.50.59+PM.png" alt=""/> </div> <div data-rss-type="text"> <p> <span> Top Youth Fundraising Team: Sweet Ca-row-line </span> <span> <span>  </span> </span> </p> </div> <div data-rss-type="text"> <h3> <strong> Photo Library </strong> </h3> <p> <span> We’ve uploaded a full library of photos from the day — from rowing action shots to family fun moments. <br/> &#55357;&#56568;  </span> <strong> Check them out here: </strong> <span>   </span> <a href="https://photos.google.com/share/AF1QipNwhO16_n4PnsPsvcru-zDil-jL_bn9d_S1RDOPR6gxCzE_dEFJbnHyT1oK-CbG8g?key=Y196NTBUOG56bG5FMXczeWU3dFRxNjhRekJ1WXRn" target="_blank"> Google Drive Photo Library → </a> </p> <p> <span> <br/> </span> </p> <h3> <strong> Grab Your Gear </strong> </h3> <p> <span> Missed out on event merch? We still have a limited number of  </span> <strong> Row for Westborough T-shirts and water bottles </strong> <span> available for purchase! Stop by the gym to grab yours before they’re gone. </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-10-21+at+1.44.21+PM.png" alt=""/> </div> <div data-rss-type="text"> <h3> <strong> Huge Thank You to Our Sponsors </strong> </h3> <p> <span> A  </span> <strong> huge shoutout to all of our sponsors </strong> <span>  — we couldn’t have done it without your incredible support! Your generosity and commitment to the community make events like this possible and help us continue building opportunities for Westborough’s youth athletes. </span> <span> <span>  </span> </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-10-21+at+1.59.21+PM.png" alt=""/> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-10-21+at+2.00.46+PM.png" alt=""/> </div> <div data-rss-type="text"> <p> <span> And an extra  </span> <strong> special shoutout to Nelson Ball of Ball Financial Services </strong> <span>  for being our  </span> <strong> Top-Tier Sponsor </strong> <span>  this year. Your continued support and belief in our mission mean the world to us — thank you for helping us make Row for Westborough 2025 our best one yet! &#55357;&#56473; </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-10-23+at+11.58.41+AM.png" alt=""/> </div> <div data-rss-type="text"> <p> <span> If Dan’s eyebrow has you wondering how things went, just check out Neal’s grin — that’s the look of a guy who knows Row for Westborough 2025 was a win! </span> </p> <p> <span> <br/> </span> </p> <p> <span> Thank you to everyone who rowed, volunteered, sponsored, and cheered — you’re the reason this event keeps growing every year. Here’s to the future of youth sports in Westborough! </span> </p> </div> Tue, 21 Oct 2025 18:11:55 GMT http://www.prototypetraining.com/row-for-westborough-2025-community-competition-25k-raised-for-our-student-athletes thumbnail main image http://www.prototypetraining.com/you-can-do-hard-things-30-day-hard-challenge You can do hard things. Read how these members did something hard everyday for 30 days and grew from it! <div data-rss-type="text"> <h3> <span> Lessons Learned: 30 Days of doing something hard </span> </h3> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/IMG_5555.jpeg"/> </div> <div data-rss-type="text"> <p> <span> At Prototype Training Systems, we talk a lot about growth — not just physical strength, but mental and emotional resilience. </span> </p> <p> <span> <span> This past month, 15 members took part in something we called the </span> </span> <strong> 30 Day Hard Challenge </strong> <span> <span> . The idea was simple but powerful: for 30 days straight, do </span> </span> <strong> one hard thing every day </strong> <span> . </span> </p> <p> <span> <br/> </span> </p> <p> <span> That “hard thing” could be anything — a tough workout, a difficult conversation, journaling about something uncomfortable, saying “no” when you’d normally say “yes,” or even choosing rest when your instinct is to keep grinding. </span> </p> <p> <span> It wasn’t about perfection. It was about deliberate discomfort — choosing challenge every single day to build resilience, confidence, and self-awareness. </span> </p> <p> <span> <br/> </span> </p> <h2> <span> The Science Behind Doing Hard Things </span> </h2> <p> <span> <span> Neuroscientist </span> </span> <strong> Dr. Andrew Huberman </strong> <span> <span> and </span> </span> <strong> David Goggins </strong> <span> <span> talked about this on Huberman’s podcast: a part of our brain called the </span> </span> <strong> anterior mid-cingulate cortex (aMCC) </strong> <span> <span> — the area responsible for willpower, persistence, and emotional regulation — actually </span> </span> <strong> grows </strong> <span> <span> when we repeatedly do difficult things, and </span> </span> <strong> atrophies </strong> <span> <span> when we avoid them. </span> </span> </p> <p> <span> In other words: </span> </p> <p> <span> <br/> Every time you face something uncomfortable and push through, you’re not just building character — you’re rewiring your brain. </span> </p> <p> <span> <br/> </span> </p> <p> <span> Huberman explains that people who consistently lean into challenge — athletes, disciplined individuals, those who choose discomfort — have a stronger aMCC, which correlates with greater emotional control, motivation, and cognitive resilience as they age. </span> </p> <p> <span> <br/> </span> </p> <p> <span> <span> This aligns with what authors like </span> </span> <strong> Michael Easter </strong> <span> <span> (The Comfort Crisis) and </span> </span> <strong> Steve Magness </strong> <span> <span> (Do Hard Things) have written about: that our modern world has made comfort the default, and as a result, many of us have lost touch with the mental toughness that comes from facing adversity. </span> </span> </p> <p> <span> <br/> </span> </p> <p> <span> The antidote? </span> </p> <p> <span> <br/> Intentional, daily discomfort. That’s what this challenge was all about. </span> </p> <p> <span> <br/> </span> </p> <h2> <span> What Happened Over 30 Days </span> </h2> <h2> <span> <br/> </span> </h2> <p> <span> Fifteen people said “yes” to doing one hard thing every day. </span> </p> <p> <span> <br/> </span> </p> <p> <span> <span> We used a web-based app to log reflections, share progress, and keep each other accountable. By the end of the 30 days, many participants had completed every single day — earning a </span> </span> <strong> Prototype Challenge Coin </strong> <span> <span> as a symbol of their commitment. </span> </span> </p> <p> <span> <br/> </span> </p> <p> <span> <span> But the coin wasn’t the goal. It was the </span> </span> <strong> byproduct </strong> <span> <span> — a tangible reminder of what happens when you consistently choose to lean in instead of opt out. </span> </span> </p> <p> <span> Here’s what some of our participants had to say: </span> </p> <p> <span> <br/> </span> </p> <p> <span> &#55358;&#56800; “Choosing to take action on something difficult is always rewarding… being part of the challenge helped me acknowledge these efforts and give myself credit for pushing harder than usual. As a result, I’ve established a better health routine, and I’ll be more deliberate in how I handle difficult situations.” </span> </p> <p> <span> <br/> </span> </p> <p> <span> &#55357;&#56492; “Forcing yourself to do one hard thing each day mitigates leaving one enormous hard thing until the end with no time to get it done. Small actions and gestures produce big results. ‘Hard things’—it’s more of a mindset and a tool to be present.” </span> </p> <p> <span> <br/> </span> </p> <p> <span> ❤️ “I learned that I can do hard things, and not just do them, but do them with intention. Structure creates freedom. Effort doesn’t have to come from pressure; it can come from self-respect. I grew in awareness, self-regulation, and how I care for my body.” </span> </p> <p> <span> <br/> </span> </p> <p> <span> &#55358;&#56792;‍♀️ “I found that most of my ‘hard things’ were about allowing myself more grace — rest, meditation, journaling, or navigating tough conversations. I learned those aren’t ‘hard’ anymore — they’re part of taking care of myself and avoiding burnout.” </span> </p> <p> <span> <br/> </span> </p> <p> <span> &#55357;&#56613; “I learned that I’m more capable of staying disciplined than I believed. Once I committed, consistency came down to showing up daily, even when I didn’t feel like it. Small habits started to stick faster than I expected, and I grew in accountability, mental toughness, and presence with my family.” </span> </p> <p> <span> <br/> </span> </p> <p> <span> &#55357;&#56481; “This challenge reminded me that sometimes I take on hard things even when it’s not needed. My growth came from learning balance — not just doing hard things for the sake of struggle, but also doing something kind for myself each day. That’s its own kind of hard.” </span> </p> <p> <span> <br/> </span> </p> <h2> <span> The Power of Community </span> </h2> <p> <span> <span> Doing hard things alone is tough. Doing them </span> </span> <strong> together </strong> <span> <span> changes everything. </span> </span> </p> <p> <span> <br/> </span> </p> <p> <span> <span> Throughout the month, the group encouraged each other, shared struggles, and celebrated small wins. That sense of community turned discomfort into connection. It made people feel seen, accountable, and supported — and it gave them </span> </span> <strong> permission </strong> <span> <span> to define “hard” for themselves. </span> </span> </p> <p> <span> <br/> </span> </p> <p> <span> When we step into discomfort together, we don’t just grow individually — we elevate the entire community. </span> </p> <p> <span> <br/> </span> </p> <h2> <span> The Coin, and What It Really Means </span> </h2> <h2> <span> <br/> </span> </h2> <p> <span> <span> At Prototype, the </span> </span> <strong> Challenge Coin </strong> <span> <span> isn’t a prize. It’s a symbol — of community, perseverance, and growth. </span> </span> </p> <p> <span> Inspired by military tradition, to us the coin represents: </span> </p> <p> <span> <br/> </span> </p> <ul> <li> <strong> Community </strong> <span> <span> – We grow stronger together. </span> </span> </li> <li> <strong> Resilience </strong> <span> <span> – You earned it through consistent effort. </span> </span> </li> <li> <strong> Stewardship </strong> <span> <span> – You supported and inspired others. </span> </span> </li> <li> <strong> Self-Drive </strong> <span> <span> – You wanted it. </span> </span> </li> </ul> <p> <span> <br/> </span> </p> <p> <span> <span> The coin is never given — it’s </span> </span> <strong> earned </strong> <span> . And everyone who finished the challenge now holds a piece of that shared story. <span>  </span> </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-10-07+at+9.53.04-AM.png" alt=""/> </div> <div data-rss-type="text"> <h2> <span> What was different and What's Next </span> </h2> <p> <span> <span> To bring this challenge to life, I built a </span> </span> <strong> custom web-based app through Glide </strong> <span> <span> . The app allowed members to </span> </span> <strong> log and track their daily “hard” challenges </strong> <span> <span> , reflect on their experiences, and see what others in the group were doing. It became a living, breathing accountability tool — a digital community board where people could </span> </span> <strong> comment, encourage, and support each other </strong> <span> <span> through their own version of hard. It was inspiring to watch how much connection and camaraderie came from simply sharing small daily acts of courage. </span> </span> </p> <p> <br/> </p> <p> <span> So to that end...the real goal of this challenge wasn’t to check a box for 30 days — it was to spark momentum. </span> </p> <p> <br/> </p> <p> <span> <span> Because once you’ve proven to yourself that you can choose discomfort daily, the question becomes: </span> </span> <strong> What else am I capable of? </strong> </p> <p> <br/> </p> <p> <span> We’ll be bringing this challenge back again. But for now, the next challenge is simple: keep going. Keep doing hard things — deliberately, purposefully, and with intention. </span> </p> <p> <span> <span>  </span> </span> </p> <p> <span> Because that’s where growth lives. </span> </p> <p> <br/> </p> <p> <span> Let’s keep doing hard things, together. </span> </p> <p> <br/> </p> <p> <span> <span> — </span> </span> <strong> Mike </strong> </p> <p> <br/> </p> <p> <br/> </p> </div> Tue, 07 Oct 2025 13:57:32 GMT http://www.prototypetraining.com/you-can-do-hard-things-30-day-hard-challenge Westborough Massachusetts gym,gym Westborough MA,best gym westborough,hard challenge,Prototype AI Master Coach,Westborough MA gym,Westborough gym,gym technology,prototype gym westborough,prototype training systems thumbnail main image http://www.prototypetraining.com/october-prototype-of-the-month-mark-dirienzo <h3> <span> <span>   </span> <span> October POM: Mark Dirienzo </span> </span> </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-10-02+at+10.52.48+AM.png"/> </div> <div data-rss-type="text"> <div> <span> Mark has been an amazing member, friend, and a huge part of our community for over 10 years. With his family now training at Prototype as well, he continues to share his journey and inspire others. Thank you for being you, Mark—you truly deserve to be our October POM! </span> </div> <div> <span> <br/> </span> </div> <b> 1.) Share your experience at Prototype </b> <div> <span>  My experience at Prototype is now, and always has been over the last decade plus, incredibly positive! What’s made it even more special over the recent years is my family now being part of the community, and being positively impacted by the environment that Prototype creates.  </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <b> 2.) What is your favorite part about being at Prototype?  </b> </div> <div> <span> The community, the relationships, and the positive impact Prototype has had on me and my family over the years. Some of my best friends are now at Prototype. Relationships that have been developed over years of doing tough workouts together, competitions and events inside &amp; outside the gym, golf trips and get togethers. The youth programs and remote coaching programs have also allowed my family to be members of the community which is incredibly important to my wife and I.  </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <b> 3.) What are your hobbies and activities?  </b> </div> <div> <span> Pretty much anything outside. But lots of golf, hiking, and sports with my kids.  </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <b> 4.) How has Prototype helped you or solved a problem for you? </b> </div> <div> <span> This would be a long list! One example would be dealing with setbacks. I’ve learned fitness is a long journey, not just a one size fits all fix. There's lots of turns and detours on that journey. Being here for so long my body and my abilities have adapted over time. With all the different things Prototype has to offer, and coaches that are so committed to the members, I’ve continued to be able to find a path forward regardless of the set back of change in my abilities. Another example would be resiliency. Stay on path isn’t easy, especially when that path seems like it never ends. Through Prototype, and side programs I’m part through Prototype, I’ve been building the resiliency muscles which has had a huge impact on my personal health &amp; life as well as my professional life.  </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <b> 5.) What are you continuing fitness goals to this point? </b> </div> <div> <span> -Continue to do hard things. Put something in the calendar each year that kinda scares me and I have to work toward. I want this to be a physical and mental challenge.  </span> </div> <div> <span> -Rebuild the strength in my legs, and work towards squatting again. This may require a setback, but something I really want.  </span> </div> <div> <span> -Build more muscle! </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <b> 6.) Favorite Quote </b> </div> <div> <span> You want to go fast, go alone. You want to go far, go together! </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <br/> </div> </div> Thu, 02 Oct 2025 15:18:57 GMT http://www.prototypetraining.com/october-prototype-of-the-month-mark-dirienzo thumbnail main image http://www.prototypetraining.com/september-prototype-of-the-month-ella-rust <h3> <span> September POM: Ella Rust </span> </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-09-03+at+9.42.04+AM.png"/> </div> <div data-rss-type="text"> <div> <span> Ella has shown incredible progress during her time at PTS and we are so lucky to have her as part of our community! Here, she shares her journey with Prototype. Thank you for being you — you truly deserve to be our September POM!  </span> </div> <div> <b> <br/> </b> </div> <b> 1.) Share your experience at Prototype </b> <div> <span> I first found out about Prototype through my high school soccer team and was super interested in it. I subsequently joined with a few of my teammates and have continued to train with them.  </span> </div> <div> <span> <br/> </span> </div> <div> <b> 2.) What is your favorite part about being at Prototype? </b> </div> <div> <span> I love having a community that is always there to help me out, answer any questions I have, and offer support. </span> </div> <div> <span> <br/> </span> </div> <div> <b> 3.) What are your hobbies and activities? </b> </div> <div> <span> I play soccer for Westborough High School and Bayside FC, I also train Brazilian Jiu Jitsu and am a black belt in Krav Maga. </span> </div> <div> <span> <br/> </span> </div> <div> <b> 4.) How has Prototype helped you or solved a problem for you? </b> </div> <div> <span> Through Prototype I have learned so much about the relationship between training and recovery, which has helped me to perform my best consistently! </span> </div> <div> <span> <br/> </span> </div> <div> <b> 5.) What are you continuing fitness goals to this point? </b> </div> <div> <span> Through Prototype I am pairing soccer with conditioning training and recovery to try and improve physical fitness and performance in the game. </span> </div> <div> <span> <br/> </span> </div> <div> <b> 6.) Favorite Quote </b> </div> <div> <span> “You miss 100% of the shots you don’t take” Wayne Gretzky - Michael Scott (the Office) </span> </div> <div> <br/> </div> </div> Wed, 03 Sep 2025 13:45:59 GMT http://www.prototypetraining.com/september-prototype-of-the-month-ella-rust thumbnail http://www.prototypetraining.com/summer-shred-recap-big-results-big-wins-and-the-next-8-week-round-kicks-off-october-1st Lose fat, build muscle & stay on track this fall with our 8-Week Shred Program. Starts Oct 1—join now and transform before the holidays! <h3> Amazing Results and A lot of Hard Nutrition work! </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/ChatGPT+Image+Aug+29-+2025-+10_56_20+AM.png"/> </div> <div data-rss-type="text"> <p> <span> This summer, a group of committed Prototype members took on our 8-Week Summer Shred — and the results were nothing short of inspiring. </span> </p> <p> <span> Designed to help participants lose body fat, build muscle, and level up their nutrition knowledge, the program blended structure, support, and education. And it paid off. </span> </p> <h2> <strong> What Our Community Achieved </strong> </h2> <p> <span> Over 8 weeks, participants achieved serious results: </span> </p> <ul> <li> <span> <span> &#55357;&#56613; </span> </span> <strong> 22% total body fat lost </strong> <span> <span> across the group </span> </span> </li> <li> <span> <span> &#55357;&#56490; </span> </span> <strong> +10 lbs of muscle gained </strong> <span> <span> collectively </span> </span> </li> <li> <span> <span> ⚖️ </span> </span> <strong> 4–10 lbs of weight lost per person </strong> <span> , with some dropping 20+ pounds </span> </li> <li> <span> <span> &#55356;&#57175; </span> </span> <strong> Dramatic improvements in protein intake </strong> </li> <li> <span> &#55357;&#56520; Strength increases across the board </span> </li> </ul> <p> <span> <span> Most importantly, they walked away with </span> </span> <strong> a better relationship with food, data-backed insights </strong> <span> , and the confidence that comes from showing up consistently. </span> </p> <h2> <strong> Member Transformations in Their Own Words </strong> </h2> <blockquote> <strong> “Coach Gillian’s 8 Week Shred program exceeded my expectations. By combining macros tracking with protein prioritization, I lost 11 pounds of fat while gaining 5 pounds of muscle. <br/> </strong> </blockquote> <blockquote> <strong> The weekly meetings were both educational and enjoyable, and the InBody scans provided detailed insights into my body composition changes. In fact, my home scale only showed 3 pounds lost — perfect proof of how misleading the scale can be! <br/> </strong> </blockquote> <blockquote> <strong> Coach Gillian’s expertise and encouraging approach made all the difference throughout the program. I highly recommend the 8 Week Shred to anyone looking to transform their body composition and increase their nutrition knowledge!” </strong> <span> <br/> — Shellie </span> </blockquote> <blockquote> <strong> “Loved the weekly meeting and how you introduced different nutrition topics at each one. The use of the InBody was so enlightening — especially that second scan — because my scale at home told me I hadn’t lost any weight (which was true), but I got to see the body recomposition that was happening!” </strong> <span> <br/> — Peg </span> </blockquote> <blockquote> <strong> “Participating in the Prototype Nutrition 8-week program has been a huge success for me. I lost 20 pounds, have more energy, and I’m sleeping better than I have in years. <br/> </strong> </blockquote> <blockquote> <strong> My husband joined me on this journey, and together we saw incredible results — his A1c dropped from 11.3 to 7.2 in just three months. His Doctor was shocked! The weekly meetings were a highlight, and Coach Gillian’s support really kept me motivated every step of the way.” </strong> <span> <br/> — Beth </span> </blockquote> <h2> <strong> What Drove the Best Results </strong> </h2> <p> <span> Participants who got the best results shared a few key habits: </span> </p> <ul> <li> <strong> Tracked food daily </strong> <span> <span> (including weekends) </span> </span> </li> <li> <strong> Prioritized hitting their protein goal </strong> </li> <li> <strong> Progressively increased weights in the gym </strong> </li> <li> <strong> Stayed engaged in the group chat and check-ins </strong> </li> <li> <strong> Planned ahead for weekends and travel </strong> </li> </ul> <p> <span> <span> These weren’t quick fixes. They were </span> </span> <strong> habit shifts </strong> <span> <span> — and they’re what made the difference. </span> </span> </p> <h2> <strong> What's Changing for the Next Round </strong> </h2> <p> <span> <span> The next challenge — our </span> </span> <strong> Pre-Holiday 8 Week Shred </strong> <span> <span> — starts </span> </span> <strong> Wednesday, October 1st </strong> <span> . And based on the feedback from summer, Coach Gillian is making some smart adjustments: </span> </p> <h3> <span> <span> &#55356;&#57154; </span> </span> <strong> What’s Included: </strong> </h3> <ul> <li> <span> <span> An </span> </span> <strong> 8-week guided program </strong> <span> <span> focused on fat loss and muscle retention </span> </span> </li> <li> <strong> Custom macro &amp; nutrition plan </strong> <span> <span> tailored to your lifestyle </span> </span> </li> <li> <strong> InBody scans </strong> <span> <span> on Weeks 1, 4, and 8 to track real progress </span> </span> </li> <li> <strong> Weekly group meetings </strong> <span> <span> on Tuesdays at 7 PM (adjustable based on the group) </span> </span> </li> <li> <span> <span> Access to a </span> </span> <strong> private group chat </strong> <span> <span> for accountability and community </span> </span> </li> </ul> <h3> <span> <span> &#55357;&#56580; </span> </span> <strong> What’s New This Time: </strong> </h3> <ul> <li> <span> <span> &#55357;&#56568; Option to include </span> </span> <strong> measurements or progress photos </strong> <span> <span> as another way to track success </span> </span> </li> <li> <span> <span> &#55358;&#56800; </span> </span> <strong> Customized tracking plans </strong> <span> <span> based on your personal consistency (i.e., 3 days/week instead of 7 if needed) </span> </span> </li> <li> <span> <span> &#55357;&#56538; More focus on </span> </span> <strong> habit coaching </strong> <span> , not just numbers </span> </li> </ul> <h2> <span> <span> ✅ </span> </span> <strong> Ready to Join Us This Fall? Reserve Your Spot </strong> </h2> <p> <span> If you're ready to dial in your nutrition, see real body composition changes, and gain momentum heading into the holidays, this is your chance. </span> </p> <p> <strong> Spots are limited </strong> <span> <span> and will go fast. </span> </span> </p> <p> <br/> </p> <p> <span> <span> &#55357;&#56393; </span> </span> <strong> Be on the lookout to reserve, 15 spots limited (or send us a message if interested!) </strong> <span> <span> <br/> &#55357;&#56517; Program begins </span> </span> <strong> Wednesday, October 1st </strong> <span> <span> <br/> &#55357;&#56492; Have questions? Reach out to </span> </span> <strong> Coach Gillian </strong> <span> <span> or </span> </span> <strong> Mike </strong> <span> <span> today! </span> </span> </p> <p> <span> <span>  </span> </span> </p> <p> <span> Let’s finish 2025 feeling strong, focused, and confident — together. </span> </p> </div> Fri, 29 Aug 2025 16:01:19 GMT http://www.prototypetraining.com/summer-shred-recap-big-results-big-wins-and-the-next-8-week-round-kicks-off-october-1st nutrition,weight loss strategy,best gym westborough,fitness blog weight loss,prototype gym westborough,prototype training systems,Prototype Training Systems thumbnail main image http://www.prototypetraining.com/row-for-westborough-2025 Row for Westborough 2025, put on by Protoype Training Systems, WASA and the Westborough Boosters aims to raise money for youth athletes and sports in town <h3> Row For Westborough: Our Mission for 2025 </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/FullSizeRender+%282%29.jpg"/> </div> <div data-rss-type="text"> <h1> <strong> Why We Row: Building the Future of Youth Sports in Westborough </strong> </h1> <h1> <span> <br/> </span> </h1> <p> <span> <span> In 2019, we started the Row for a Cause event with one goal: to bring people together and row for something bigger than themselves. For our first three years, we partnered with </span> </span> <a href="http://www.callingallcrows.org" target="_blank"> <strong> Calling All Crows </strong> </a> <span> , raising money to support their mission and creating a fun, high-energy day centered around teamwork and giving back. </span> </p> <p> <span> <br/> </span> </p> <p> <span> But as we looked closer at our own community, we saw a new need—one that hit a lot closer to home. </span> </p> <p> <span> <br/> </span> </p> <p> <span> <span> So in 2023 and 2024, we shifted gears and partnered with </span> </span> <a href="http://www.westboro.org" target="_blank"> <strong> WASA (Westborough Athletic &amp; Social Association) </strong> </a> <span> <span> to raise money that directly supports </span> </span> <strong> local youth athletes and programs </strong> <span> <span> right here in Westborough. </span> </span> </p> <p> <span> <br/> </span> </p> <p> <span> <span> And now, for the </span> </span> <strong> first time in 2025 </strong> <span> <span> , we’re excited to announce a joint fundraising effort with </span> </span> <strong> WASA </strong> <span> <span> and the </span> </span> <a href="https://www.westboroughboosters.com/" target="_blank"> <strong> Westborough Boosters </strong> </a> <span> —two organizations working to support athletes across all ages in our town. </span> </p> <p> <span> <br/> </span> </p> <h2> <span> The Problem We're Trying to Solve </span> </h2> <p> <span> <span> This isn't just a Westborough challenge, but a nationwide problem with </span> </span> <strong> youth sports and kids. </strong> </p> <ul> <li> <strong> 70% of kids quit organized sports by age 12 </strong> </li> <li> <span> <span> Club sports have become a </span> </span> <strong> multi-billion-dollar industry </strong> <span> , pulling kids away from town teams </span> </li> <li> <span> Families are burned out from travel and year-round competition </span> </li> <li> <span> Fun is being replaced with pressure, cost, and comparison </span> </li> </ul> <p> <span> <br/> </span> </p> <p> <span> And it’s not just numbers—it’s what we’re seeing and hearing every day from parents, coaches, and leaders in town: </span> </p> <p> <span> <br/> </span> </p> <ul> <li> <strong> Fewer kids are signing up </strong> <span> <span> for local teams </span> </span> </li> <li> <strong> There’s no clear developmental path </strong> <span> <span> from youth to high school sports </span> </span> </li> <li> <strong> Parents feel unequipped </strong> <span> <span> to coach or support their kids </span> </span> </li> <li> <strong> Teams don’t form </strong> <span> <span> simply because there’s no coach to step up </span> </span> </li> </ul> <p> <span> <br/> </span> </p> <p> <span> <span> These aren’t failures of people—they’re symptoms of a </span> </span> <strong> broken system </strong> <span> . Parents want to help. Coaches want to do the right thing. Kids want to play. But the structure to support that just doesn’t exist yet. </span> </p> <p> <span> <br/> </span> </p> <p> <span> We want to be part of changing that. </span> </p> <h2> <span> Our Vision: Fix the Pipeline, Fund the Future </span> </h2> <h2> <span> <br/> </span> </h2> <p> <strong> Row For Westborough 2025 </strong> <span> <span> is about rowing for more than meters. It’s about rowing for a better future for youth sports in our town. </span> </span> </p> <p> <span> <br/> </span> </p> <h3> <span> The Mission: </span> </h3> <ul> <li> <span> <span> To </span> </span> <strong> fund the development </strong> <span> <span> of a </span> </span> <strong> coach-parent-athlete education pipeline </strong> <span> —one that helps everyone grow together </span> </li> <li> <span> <span> To provide </span> </span> <strong> financial aid </strong> <span> <span> so no family has to choose between bills and letting their kid play </span> </span> </li> <li> <span> <span> To support </span> </span> <strong> WASA </strong> <span> <span> (town-level youth sports) and the </span> </span> <strong> Westborough Boosters </strong> <span> <span> (high school athletics) in creating sustainable, inclusive programming for all </span> </span> </li> </ul> <p> <span> <br/> </span> </p> <p> <span> <span> What we are currently working on is creating a </span> </span> <strong> "Coach Coalition" </strong> <span> —a town-wide effort to bring youth and high school coaches together, offer educational resources, leadership workshops, and mentorship tools that make sports fun again—and keep kids in the game longer. </span> </p> <p> <span> <br/> </span> </p> <h2> <span> How It Works: The Event Format </span> </h2> <h2> <span> <br/> </span> </h2> <p> <strong> Row For Westborough </strong> <span> <span> is a full-day, community-first fundraising event with something for everyone: </span> </span> </p> <p> <span> <br/> </span> </p> <h3> <span> <span> &#55357;&#56633; </span> </span> <strong> 2 Division Rowing Challenge </strong> </h3> <ul> <li> <span> <span> Teams of </span> </span> <strong> 4–6 people </strong> <span> <span> </span> </span> </li> <li> <span> <span> Relay-style row: </span> </span> <strong> 25,000 meters </strong> <span> <span> in 2.5 hours </span> </span> </li> <li> <strong> $25 to register </strong> <span> <span> + </span> </span> <strong> $100 fundraising minimum per person </strong> </li> <li> <span> Prizes for top fundraising, best effort, and team spirit </span> </li> <li> <span> 2 Divisions (20 teams per division) </span> </li> <li> <span> Adults (parents, Prototype community, coaches-form teams and row!) </span> </li> <li> <span> High School Boys and Girls (we envision the high school sports teams creating teams to compete for bragging rights!) </span> </li> </ul> <p> <span> <br/> </span> </p> <h3> <span> <span> &#55357;&#56633; </span> </span> <strong> Youth Athlete Training Camp </strong> <span> <span> (Ages 9–13) </span> </span> </h3> <ul> <li> <span> A “combine-style” fitness course with 8–10 stations </span> </li> <li> <span> Kids can test their speed, strength, agility, and grit </span> </li> <li> <span> Prizes for performance and effort—plus plenty of fun </span> </li> <li> <span> Free to attend with optional donation </span> </li> </ul> <p> <span> <br/> </span> </p> <h3> <span> <span> &#55357;&#56633; </span> </span> <strong> Vendors, Food, Music, and Family Fun </strong> </h3> <ul> <li> <span> Food trucks, local vendors, live music, face painting, bouncy house, pony rides, raffle, and more </span> </li> <li> <span> Come cheer on your friends, your kids, your coaches, and your neighbors </span> </li> </ul> <p> <span> <br/> </span> </p> <h3> <span> &#55357;&#56633; Prizes For: </span> </h3> <ul> <li> <span> Top fundraising Team (1 for each division: Adult &amp; Youth) </span> </li> <li> <span> Top Fundraising Individuals (1 for each division: Adult &amp; Youth) </span> </li> <li> <span> Best Dressed (yes, we encourage team outfits!) </span> </li> <li> <span> Most creative fundraising page </span> </li> </ul> <p> <span> <br/> </span> </p> <h3> <span> &#55357;&#56633; Prizes For: </span> </h3> <h3> <br/> </h3> <p> <span> &#55357;&#56787; Sunday, October 19, 2025 <br/> &#55357;&#56525; Prototype Training Systems-50 East Main st, Westborough MA, 01581 <br/> &#55357;&#56507; Registration opens early September </span> </p> <p> <br/> </p> <p> <br/> </p> <h2> <span> Why This Matters </span> </h2> <p> <span> It’s easy to assume that in a town like Westborough, things are fine. But we’ve seen otherwise: </span> </p> <ul> <li> <span> <span> In 2024, one of the town’s largest youth sports programs had </span> </span> <strong> over 600 participants—and more than 20% requested financial assistance </strong> </li> <li> <span> <span> WASA covered </span> </span> <strong> $7,000+ in financial aid </strong> <span> <span> out of pocket just to make sure kids could play </span> </span> </li> <li> <span> <span> These needs are growing, and for nonprofits, it’s </span> </span> <strong> not sustainable </strong> </li> </ul> <p> <span> This event is one way we fight back— </span> <strong> not just with funding, but with purpose </strong> <span> . </span> </p> <p> <br/> </p> <h2> <span> How You Can Be Part of It </span> </h2> <ul> <li> <strong> Sign up a team to row </strong> </li> <li> <strong> Get your high school team involved </strong> </li> <li> <strong> Share this blog post with parents, coaches, and friends </strong> </li> <li> <strong> Volunteer, sponsor, or donate </strong> </li> </ul> <p> <span> Because when we row together— </span> <strong> coaches, parents, and kids in the arena, side by side </strong> <span> <span> —we do more than raise money. We raise </span> </span> <strong> resilient, connected, confident kids </strong> <span> <span> who are better for it. </span> </span> </p> <p> <br/> </p> <p> <span> Let’s build something that lasts. <span>  </span> </span> </p> </div> <div data-rss-type="text"> <h2> <span> <span> &#55356;&#57253; Watch last year’s recap video:  </span> </span> </h2> </div> Mon, 25 Aug 2025 17:22:21 GMT http://www.prototypetraining.com/row-for-westborough-2025 youth athletic development,Westborough youth sports,parent resources for youth sports,community youth programs,row for westborough,Prototype Training Systems,WASA,westborough boosters,youth anxiety solutions,prototype gym westborough,prototype training systems,youth sports participation,benefits of youth sports thumbnail main image http://www.prototypetraining.com/best-gym-in-westborough-ma-2025-edition Compare the best gyms in Westborough, MA and see why Prototype Training Systems stands out for strength, coaching, and family-focused fitness <h3> Best Gyms in Westborough: What You Need To Know </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/ChatGPT+Image+Aug+25-+2025-+11_24_37+AM.png"/> </div> <div data-rss-type="text"> <p> <span> Westborough has no shortage of gyms. From budget-friendly chains to boutique studios and full-service clubs, the choices can feel overwhelming. The real question is: which one is right for you? </span> </p> <p> <span> <br/> </span> </p> <p> <span> Here’s a fair, community-first look at the top gyms in town, so you can see what each one offers and where Prototype Training Systems stands out. </span> </p> <p> <span> <br/> </span> </p> <h2> <span> Prototype Training Systems (PTS) </span> </h2> <p> <strong> Website: </strong> <span> <span> </span> </span> <a href="http://www.prototypetraining.com"> www.prototypetraining.com </a> <span> <span> <br/> </span> </span> </p> <p> <strong> Focus: </strong> <span> <span> Coaching, strength, and community for the whole family </span> </span> </p> <p> <span> <br/> </span> </p> <p> <span> Prototype is more than a gym — it’s a community hub where adults and kids train under the same roof. Parents and children can experience the training process side by side, building resilience, confidence, and health together. </span> </p> <p> <span> What sets us apart: </span> </p> <ul> <li> <span> Individualized coaching and structured programs for all levels </span> </li> <li> <span> A growing youth program that builds athletic foundations and confidence </span> </li> <li> <span> Adults 40+ programming that emphasizes strength and healthspan </span> </li> <li> <span> A supportive community where accountability is built in </span> </li> </ul> <p> <span> If you’re looking for a place where coaching and community are the priority — and where families can train together — Prototype is the clear choice. </span> </p> <p> <span> <br/> </span> </p> <h2> <span> Planet Fitness (Westborough) </span> </h2> <p> <strong> Website: </strong> <span> <span> </span> </span> <a href="http://www.planetfitness.com" target="_blank"> www.planetfitness.com </a> </p> <p> <span> <br/> </span> <strong> Focus: </strong> <span> <span> Accessibility and affordability </span> </span> </p> <p> <span> <br/> </span> </p> <p> <span> Planet Fitness is one of the most affordable gyms around, with 24/7 access and a wide selection of cardio and strength machines. It’s a solid option for those who want simple access without extras. </span> </p> <p> <span> Best for: people who want a no-frills gym experience at a low cost. </span> </p> <h2> <span> Anytime Fitness (Northborough) </span> </h2> <h2> <span> <br/> </span> </h2> <p> <strong> Website: </strong> <span> <span> </span> </span> <a href="http://www.anytimefitness.com"> www.anytimefitness.com </a> </p> <p> <span> <br/> </span> <strong> Focus: </strong> <span> <span> Convenience and flexibility </span> </span> </p> <p> <span> <br/> </span> </p> <p> <span> Anytime Fitness offers members key-card access to the facility 24/7. You’ll find the basics: treadmills, weights, and some group options. Coaching is minimal, but the convenience is unmatched. </span> </p> <p> <span> Best for: busy professionals who want to work out on their own schedule. </span> </p> <h2> <span> Fit Body Boot Camp (Westborough) </span> </h2> <p> <span>   </span> <strong> Website: </strong> <span> <span>   </span> </span> <a href="http://www.westboroughfitbody.com"> www. <strong> westboroughfitbody.com </strong> </a> </p> <p> <span> <span> <br/> </span> </span> <strong> Focus: </strong> <span> <span> Fast, fat-burning workouts </span> </span> </p> <p> <span> <br/> </span> </p> <p> <span> Fit Body Boot Camp specializes in 30-minute, high-intensity group workouts. Sessions are designed for quick results in a supportive, energetic environment. </span> </p> <p> <span> Best for: those looking for structured group classes with a weight-loss orientation. </span> </p> <p> <span> <br/> </span> </p> <h2> <span> Westboro Tennis &amp; Swim Club </span> </h2> <p> <strong> Website </strong> <span> <span> : </span> </span> <a href="http://www.thewestboroclub.com"> www.thewestboroclub.com </a> </p> <p> <span> <br/> </span> </p> <p> <strong> Focus: </strong> <span> <span> Amenities and variety </span> </span> </p> <p> <span> <br/> </span> </p> <p> <span> This full-service club goes beyond strength training. With tennis courts, swimming pools, childcare, and group classes, it’s more of a lifestyle facility than a coaching-focused gym. </span> </p> <p> <span> Best for: families who want a variety of activities and amenities under one roof. </span> </p> <h2> <span> MidStrong (Westborough) </span> </h2> <p> <strong> Website </strong> <span> <span> : </span> </span> <a href="http://www.midstrong.com"> www.midstrong.com </a> </p> <p> <span> <br/> </span> <strong> Focus: </strong> <span> <span> Functional strength and mobility </span> </span> </p> <p> <span> MidStrong emphasizes functional training, mobility, and corrective exercise. It’s a smaller, coaching-driven environment with a strong focus on safe, smart training for adults. </span> </p> <p> <span> Best for: adults who want a structured, functional approach in a boutique setting. </span> </p> <h2> <span> Get In Shape for Women (Westborough) </span> </h2> <p> <strong> Website: </strong> <span> <span> </span> </span> <a href="http://www.getinshapeforwomen.com"> www.getinshapeforwomen.com </a> </p> <p> <span> <br/> </span> <strong> Focus: </strong> <span> <span> Small-group personal training for women </span> </span> </p> <p> <span> This studio is designed specifically for women, offering small-group sessions that combine strength training, cardio, and accountability coaching. </span> </p> <p> <span> Best for: women looking for a supportive, women-only environment with coaching and structure. </span> </p> <h2> <span> Exceed Sports Performance &amp; Fitness (Westborough) </span> </h2> <p> <strong> Website: </strong> <span> <span> </span> </span> <a href="http://www.exceedspf.com"> www.exceedspf.com </a> <span> <br/> </span> <strong> Focus: </strong> <span> <span> Professional Athlete performance training </span> </span> </p> <p> <span> Exceed caters to athletes — from youth to pros — who want to maximize speed, strength, and performance. Their 7,000 sq ft facility includes turf, Olympic platforms, and force plates, with programs tailored to sport-specific development. </span> </p> <p> <span> <br/> </span> </p> <p> <span> Best for: athletes and parents seeking specialized, high-performance training. </span> </p> <p> <span> <br/> </span> </p> <h2> <span> Zelos Athletics (Westborough) </span> </h2> <p> <strong> Website: </strong> <span> <span> </span> </span> <a href="http://www.zelosathletics.com"> www.zelosathletics.com </a> </p> <p> <span> <br/> </span> <strong> Focus: </strong> <span> <span> Speed, agility, youth training </span> </span> </p> <p> <span> Zelos specializes in athletic performance for kids and teens. Programs focus on speed, agility, and strength foundations across sports like soccer, lacrosse, and basketball. </span> </p> <p> <span> <br/> </span> </p> <p> <span> Best for: parents who want sport-specific training for their children. </span> </p> <h1> <span> So, Which Gym Is Right for You? </span> </h1> <ul> <li> <span> <span> If you’re looking for </span> </span> <strong> budget-friendly, do-it-yourself fitness </strong> <span> , Planet Fitness and Anytime Fitness are strong choices. </span> </li> <li> <span> <span> If you thrive on </span> </span> <strong> fast, energetic group workouts </strong> <span> , Fit Body Boot Camp delivers. </span> </li> <li> <span> <span> If you want </span> </span> <strong> amenities for the whole family </strong> <span> , Westboro Tennis &amp; Swim Club has it all. </span> </li> <li> <span> <span> If you prefer </span> </span> <strong> boutique coaching environments </strong> <span> , MidStrong or Get In Shape for Women might be a perfect match. </span> </li> <li> <span> <span> If you need </span> </span> <strong> athlete-specific performance </strong> <span> , Exceed or Zelos are excellent options. </span> </li> <li> <span> <span> And if you want </span> </span> <strong> a coaching-first, community-focused gym where both kids and adults can train and grow together </strong> <span> , Prototype Training Systems is where it all comes together. </span> </li> </ul> <p> <span> At Prototype, we believe fitness isn’t just about exercise — it’s about building resilience, confidence, and strength as a community. When families step into the arena together, something bigger than just a workout happens. </span> </p> </div> <div data-rss-type="text"> <h1> <span> <span> FAQs: Best Gyms in Westborough </span> </span> </h1> <h1> <br/> </h1> <h3> <span> Which gym in Westborough is best for strength coaching? </span> </h3> <p> <span> If you want a coaching-first environment with structured programming and accountability, Prototype Training Systems (PTS) is built for that. We coach beginners through advanced lifters and offer personal training, small-group training, and specialty programs. </span> </p> <p> <br/> </p> <h3> <span> Do you have options for parents and kids to train in the same place? </span> </h3> <p> <span> Yes. PTS serves the whole family. Parents and kids can train under the same roof, often during overlapping time blocks, so everyone can build strength and confidence together. </span> </p> <p> <br/> </p> <h3> <span> What ages can join the kids &amp; youth athlete programs? </span> </h3> <p> <span> We generally serve ages 8–17 (middle school to high school) with programming that scales by age and experience. Sessions focus on movement quality, coordination, strength foundations, and confidence. </span> </p> <p> <br/> </p> <h3> <span> I’m 40+ and getting back into fitness—am I too late to start strength training? </span> </h3> <p> <span> Not at all. We program specifically for adults 40+ who want to improve strength, bone density, and healthspan. Expect progressive loads, smart mobility, and clear coaching cues. </span> </p> <p> <br/> </p> <h3> <span> How is Prototype different from Planet Fitness or Anytime Fitness? </span> </h3> <p> <span> Planet Fitness and Anytime Fitness are great for budget-friendly, 24/7 access if you prefer to work out solo. PTS is coaching-driven—every session has purpose, progression, and accountability. </span> </p> <p> <br/> </p> <h3> <span> How is Prototype different from Fit Body Boot Camp? </span> </h3> <p> <span> Fit Body focuses on fast, high-energy, 30-minute bootcamps geared toward fat loss. PTS emphasizes coached strength training with personalized progressions and options for personal training, small groups, and youth. </span> </p> <p> <br/> </p> <h3> <span> How is Prototype different from Westboro Tennis &amp; Swim Club? </span> </h3> <p> <span> WST is a full-service club with pools, courts, and lots of amenities. Prototype is a boutique coaching facility focused on strength, community, and family training under one roof. </span> </p> <p> <br/> </p> <h3> <span> What about MidStrong or Get In Shape for Women? </span> </h3> <p> <span> MidStrong offers boutique functional training for older adults (60+); Get In Shape for Women provides small-group personal training in a women-only space. Prototype is co-ed and combines individualized strength coaching for adults with youth training in a family-friendly setting. </span> </p> <p> <br/> </p> <h3> <span> I’m a complete beginner—will I fit in? </span> </h3> <p> <span> Yes. Everyone starts with a conversation and an assessment. We’ll map your baseline, match you to the right program, and coach you through every step. </span> </p> <p> <br/> </p> <h3> <span> Do you offer personal training and small-group options? </span> </h3> <p> <span> Yes. We offer 1:1 personal training, partner sessions, and small-group training so you can choose the level of coaching and community you prefer. </span> </p> <p> <br/> </p> <h3> <span> Can I try a session before committing? </span> </h3> <p> <span> We start with a No-Sweat Intro to talk goals and design a plan. From there, we’ll recommend the right trial or on-ramp option for you or your family. </span> </p> <p> <br/> </p> <h3> <span> Do you have membership options for families? </span> </h3> <p> <span> Yes. Ask about family options so parents and kids can train on the same days and keep schedules simple. </span> </p> <p> <br/> </p> <h3> <span> Where are you located and is there parking? </span> </h3> <p> <span> We’re in Westborough with easy on-site parking, full parking lot. Directions are on our Contact page and Google Business Profile (50 east main st, unit 1 Westborough, MA 01581) </span> </p> <p> <br/> </p> <h3> <span> How much does it cost? </span> </h3> <p> <span> Pricing varies by program (personal training, small-group, youth). We’ll share transparent options after your intro so you only pay for what you’ll actually use. We have memberships from $35 per month to $500+ </span> </p> </div> Mon, 25 Aug 2025 15:29:09 GMT http://www.prototypetraining.com/best-gym-in-westborough-ma-2025-edition health and wellness Westborough,strength training,Westborough Massachusetts gym,best gym westborough,westborough personal training,AI assisted personal training,Westborough gym,strength training Westborough MA,personal training westborough,personal training Westborough,gym Westborough MA,Westborough MA gym,prototype gym westborough,recovery gym westborough ma,gym westborough ma,mental fitness Westborough gym thumbnail main image http://www.prototypetraining.com/august-prototype-of-the-month-shreeja-pillai <h3> <span> August POM:  Shreeja Pillai </span> </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-08-05+at+10.07.21+AM.png"/> </div> <div data-rss-type="text"> <div> <span> Shreeja has shown incredible progress during her time at PTS and </span> <span> we are </span> <span>  so lucky to have her as part of our community! Here, she shares her journey with Prototype. Thank you for being you — you truly deserve to be our August POM!  </span> <br/> </div> <div> <span> <br/> </span> </div> <div> <span> <b> 1.) Share your experience at Prototype. </b> <br/> </span> </div> <div> <span> Joining Prototype was one of the best decisions I have made in my fitness journey. My first class was a blur of burpees and sweat, I could hardly keep up. A big shout out to all the coaches who are top tier, the workouts are constantly varied but always effective.I have hit the strength goals I never thought possible. </span> <div> <span> <br/> </span> </div> <div> <b> <br/> </b> </div> <div> <b> 2.) What is your favorite part about being at Prototype?  </b> </div> <div> <span> Prototype’s tight knit community is unique. It has taught me that showing up, even on tough days, builds more than just muscle- it builds grit and community. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <b> 3.) What are your hobbies and activities?  </b> </div> <div> <span> I love dancing - it is one of my happy spaces. I am a homebody- love to spend time at home with family and friends. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <b> 4.) How has Prototype helped you or solved a problem for you?  </b> </div> <div> <span> I was inconsistent with fitness and struggled to stay motivated. I needed a structured way to build resilience. The Prototype community has helped me push through self doubt. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <b> 5.) What are you continuing fitness goals to this point?  </b> </div> <div> <span> My goal is to keep pushing my limits. I am not just chasing goals, I am excited to see how far I can go and just keep hitting the PR’s on the way &#55357;&#56832; </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> 6.) Favorite Quote - </b> “There is no growth in comfort- You don't have to be extreme just consistent.” </span> </div> <div> <br/> </div> </div> </div> Tue, 05 Aug 2025 14:15:30 GMT http://www.prototypetraining.com/august-prototype-of-the-month-shreeja-pillai thumbnail main image http://www.prototypetraining.com/creatine-everything-you-need-to-know Discover the science-backed benefits of creatine for strength, recovery, and brain power—plus how to dose it effectively. <div data-rss-type="text"> <h3> <span> And Why This May Be The Most Important Supplement You're Not Taking </span> </h3> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/ChatGPT+Image+Jul+30-+2025-+09_59_33+AM.png"/> </div> <div data-rss-type="text"> <p> <span> <span> At Prototype Training Systems, we’re always looking for simple, proven tools that improve physical and mental performance. </span> </span> </p> <p> <span> <br/> </span> </p> <p> <span> <span> Creatine is one of those tools—and honestly, I wish more people understood what it actually does and how beneficial it can be, so I decided to put together this extensive but easy-to-understand blog all about creatine. </span> </span> </p> <p> <span> <br/> </span> </p> <p> <span> Let’s break down what creatine is, how it works, and why it’s one of the best, safest, and most misunderstood supplements out there. </span> </p> <p> <span> <br/> </span> </p> <h2> <span> What is Creatine? </span> </h2> <p> <span> Creatine is a natural compound your body makes and stores in your muscles and brain. It's found in red meat, fish, and eggs—but not in the quantities that really move the needle. </span> </p> <p> <span> <span> When you take it as a supplement (typically as creatine monohydrate), it helps your body produce more </span> </span> <strong> ATP </strong> <span> , which is your muscles' and brain’s primary fuel source during short, high-intensity efforts—like sprinting, lifting, or even deep thinking under stress. </span> </p> <p> <span> Think of it like a battery pack. It helps you recharge faster between sets—and between thoughts. </span> </p> <p> <span> <br/> </span> </p> <h3> <span> Is it Safe? What’s the research say? </span> </h3> <p> <span> Creatine monohydrate has been one of the most studied supplements in sports and health science—over 1,000 clinical trials since the early 1990s. The International Society of Sports Nutrition (ISSN) confirms this volume—half a million servings have been consumed across these trials, and the only consistently noted effect was weight gain from retained water, not adverse health issues. </span> <a href="https://www.theguardian.com/lifeandstyle/2024/nov/10/the-creatine-conundrum-can-it-really-help-your-muscles-and-your-brain?utm_source=chatgpt.com" target="_blank"> [theguardian </a> <span> .] <br/> <br/> </span> </p> <p> <span> <span> A detailed review published just </span> </span> <strong> three months ago </strong> <span> <span> states that more than </span> </span> <strong> 680 peer-reviewed clinical trials </strong> <span> <span> , involving over </span> </span> <strong> 12,800 participants </strong> <span> <span> , have been conducted on creatine. Doses ranged as high as </span> </span> <strong> 30 g/day over 14 years </strong> <span> , across populations from infants to seniors—and safety has held firm throughout. </span> <a href="https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1578564/full?utm_source=chatgpt.com" target="_blank"> [Frontiers </a> <span> .] <br/> <br/> </span> </p> <p> <span> <br/> </span> </p> <h3> <span> Some of the Largest &amp; Most Impactful Studies </span> </h3> <h3> <span> <br/> </span> </h3> <h4> <span> 1. Long-Term Safety Review (1970s–2025) </span> </h4> <p> <span> <span> A comprehensive overview published in 2025 analyzed hundreds of trials and thousands of participants. It evaluated high-dose protocols (up to 30 g/day over extended periods) across diverse age groups—even infants. Across the board, creatine was found to be </span> </span> <strong> safe and well-tolerated with no significant renal, muscular, or thermoregulatory issues </strong> <span> <span> in healthy individuals. [ </span> </span> <a href="https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1578564/full?utm_source=chatgpt.com" target="_blank"> Frontiers </a> <span> .] </span> </p> <p> <span> <br/> </span> </p> <h4> <span> 2. MDPI RCT (2025): 5 g/day, 13‑Week Trial, 63 Participants </span> </h4> <p> <span> This controlled trial assigned 63 people (~age 31 ± 8) to 5 g/day creatine monohydrate versus control. After a 7‑day wash-in, lean body mass increased by ~0.5 kg among women in the supplement group—but the gains plateaued by the end of 12 weeks during shared resistance training. It suggests women may experience more pronounced early lean-mass changes, though longer-term gains level between groups. </span> <a href="https://www.mdpi.com/2072-6643/17/6/1081?utm_source=chatgpt.com" target="_blank"> [Discovery Journals </a> <strong> ] </strong> </p> <p> <span> <br/> </span> </p> <h4> <span> 3. Meta-Analyses and Systematic Reviews on Strength &amp; Body Composition </span> </h4> <p> <span> Multiple large-scale reviews (e.g. MDPI scoping review, Springer meta-analysis, Sports Medicine reviews) consistently find ~1–2 kg additional lean mass and noticeable strength gains with creatine supplementation during resistance training, especially when combined with structured training protocols. </span> <a href="https://www.mdpi.com/2072-6643/14/6/1255?utm_source=chatgpt.com" target="_blank"> [examine.com </a> <span> .] </span> </p> <p> <span> <br/> </span> </p> <h4> <span> 4. Safety &amp; Side Effects Analysis </span> </h4> <p> <span> A recent safety-focused study looked at creatine dosing across over 4–20 g/day in richly dated clinical trials spanning 1997–2022. Concerns like cramps, dehydration, and kidney stress were largely unfounded—differences between creatine and placebo groups were statistically insignificant or clinically negligible. [ </span> <a href="https://en.wikipedia.org/wiki/Creatine?utm_source=chatgpt.com" target="_blank"> wikipedia </a> <span> .] </span> </p> <p> <span> <br/> </span> </p> <h2> <span> Physical Benefits: Strength, Power &amp; Recovery </span> </h2> <p> <span> As you can see, Creatine is one of the most researched supplements in sports science—over 1,000 studies and counting. Here's what that latest research says: </span> </p> <ul> <li> <strong> Increased lean mass &amp; strength </strong> <span> : Studies show an average lean mass gain of ~1.3kg and significant strength improvements when supplementing with creatine. <br/> <br/> </span> </li> <li> <strong> Better training performance </strong> <span> : It helps you squeeze out those extra 1–2 reps in your sets. <br/> <br/> </span> </li> <li> <strong> Faster recovery </strong> <span> : Creatine has anti-inflammatory properties that may reduce muscle damage post-training. <br/> <br/> </span> </li> <li> <strong> Improved hydration </strong> <span> : It pulls water into your cells—supporting muscular performance and recovery. <br/> <br/> </span> </li> </ul> <p> <span> Whether you’re an experienced lifter or just starting out, creatine helps you get more out of your training. </span> </p> <h2> <span> <br/> Brain Benefits: Focus, Fatigue &amp; Sleep Deprivation </span> </h2> <h2> <span> <br/> </span> </h2> <p> <span> Here’s where things get interesting. </span> </p> <p> <span> <br/> </span> </p> <p> <span> <span> Creatine is no longer just a gym supplement. Emerging research shows it also supports </span> </span> <strong> cognitive performance </strong> <span> , especially under stress, sleep deprivation, or mental fatigue. </span> </p> <p> <span> <br/> </span> </p> <p> <span> <span> One 2024 study found that a single high dose (~0.35g/kg) of creatine </span> </span> <strong> restored processing speed and short-term memory </strong> <span> <span> in sleep-deprived adults for up to 9 hours. Think: all-nighters, new parent fatigue, or long days in front of a screen. </span> </span> </p> <p> <span> <br/> </span> </p> <p> <span> <span> Other studies show improved reaction time, working memory, and even mood in older adults, vegetarians, and anyone under high cognitive demand. It’s becoming a go-to supplement for </span> </span> <strong> mental clarity and resilience </strong> <span> , not just biceps. </span> </p> <h3> <span> <br/> What’s New in Creatine Research (2025) </span> </h3> <h3> <span> <br/> </span> </h3> <h4> <span> 1. Comprehensive Systematic Reviews &amp; Meta-Analyses </span> </h4> <ul> <li> <span> A recent Frontiers in Nutrition systematic review confirmed that creatine monohydrate enhances both muscle performance and cognitive function across diverse age groups, including older adults. </span> <a href="https://apcz.umk.pl/QS/article/view/58256?utm_source=chatgpt.com" target="_blank"> [The Times </a> <span> ] <br/> <br/> </span> </li> <li> <span> Another literature review covering trials from the past decade reported significant improvements in lean body mass (~+1.3 kg) and strength, along with modest but meaningful gains in memory—especially in older individuals. </span> <a href="https://apcz.umk.pl/QS/article/view/58256?utm_source=chatgpt.com" target="_blank"> [APCZ </a> <span> .] <br/> <br/> </span> </li> </ul> <h4> <span> 2. Cognitive Resilience &amp; Sleep Deprivation </span> </h4> <ul> <li> <span> A landmark 2024 Randomized Controlled Trial from Germany (Forschungszentrum Jülich) found that a single high dose (≈ 0.35 g/kg body weight) of creatine significantly enhanced cognitive performance—processing speed, short‑term memory, and task accuracy—during a night of sleep deprivation. Effects began ~3 hours after ingestion, peaked at ~4 hours, and lasted up to ~9 hours. </span> <a href="https://www.fz-juelich.de/en/news/archive/press-release/2024/creatine-improves-cognitive-performance-during-sleep-deprivation?utm_source=chatgpt.com" target="_blank"> [sportsnutritionsociety </a> <span> .] <br/> <br/> </span> </li> <li> <span> <span> Supporting biomarker data from a separate pilot study showed </span> </span> <strong> elevated serum creatine levels </strong> <span> <span> post 24-hour wakefulness, suggesting increased creatine uptake or mobilization during cognitive stress.[ </span> </span> <a href="https://link.springer.com/article/10.1007/s41105-025-00587-8?utm_source=chatgpt.com" target="_blank"> SpringerLink </a> <span> .] <br/> <br/> </span> </li> <li> <span> These findings mark creatine as a potential cognitive buffer during sleep loss—not as a substitute for rest, but as an acute support. <br/> <br/> </span> </li> </ul> <h4> <span> 3. Brain Mechanisms &amp; Neuroprotective Effects </span> </h4> <ul> <li> <span> Research shows creatine supports both energy buffering (PCr/ATP cycles) and reduces inflammation and oxidative stress in muscle and brain tissues—supporting the emerging muscle‑brain axis. </span> <a href="https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1579204/full?utm_source=chatgpt.com" target="_blank"> [Glamour </a> <span> .] </span> </li> <li> <span> Emerging neuroscience (Psychology Today, April 2025) links creatine to enhanced mitochondrial support, reduced neuroinflammation, and improved cellular resilience in aging brain tissue. </span> <a href="https://www.psychologytoday.com/us/blog/the-modern-brain/202504/the-new-neuroscience-of-creatine-for-brain-health?utm_source=chatgpt.com" target="_blank"> [Psychology Today </a> <span> .] <br/> <br/> </span> </li> </ul> <h4> <span> 4. Expanded Use in Women, Aging &amp; Clinical Populations </span> </h4> <ul> <li> <span> Clinical evidence now supports creatine supplementation in post‑menopausal women, pediatric patients with musculoskeletal or metabolic conditions, and seniors to support muscle, bone, and cognitive health—countering myths that creatine is unsafe in these populations. </span> <a href="https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1578564/full?utm_source=chatgpt.com" target="_blank"> </a> <span> [ </span> <a href="https://www.thetimes.co.uk/article/creatine-supplement-muscles-memory-experience-advice-7gmsvllmz?utm_source=chatgpt.com" target="_blank"> The Times </a> <a href="https://www.businessinsider.com/creatine-demand-soars-muscle-fat-loss-and-brain-power-benefits-2025-6?utm_source=chatgpt.com" target="_blank"> Business Insider </a> <span> .] <br/> <br/> </span> </li> <li> <span> Safety reviews based on over 680 clinical trials—including doses up to 30 g/day over long periods—report no serious adverse events, with very low incidence of mild side effects compared to placebo. </span> <a href="https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1578564/full?utm_source=chatgpt.com" target="_blank"> [Frontiers </a> <span> .] <br/> <br/> </span> </li> </ul> <h4> <span> 5. Broader Wellness &amp; Longevity </span> </h4> <ul> <li> <span> Business Insider (June 2025) highlights creatine’s growing role in longevity and healthy aging: improving heart health, cognitive resilience (including Alzheimer’s risk), mood regulation, and bone strength. Researchers characterize creatine as one of the most versatile and cost-effective supplements available (~$0.50 per serving). </span> <a href="https://www.businessinsider.com/creatine-demand-soars-muscle-fat-loss-and-brain-power-benefits-2025-6?utm_source=chatgpt.com" target="_blank"> [Business Insider </a> <span> ] </span> </li> <li> <span> Women’s Health (June 2025) and other sources reaffirm potential roles in hormonal balance, mood support, and everyday functional strength—even in non‑athletic users. </span> <a href="https://www.womenshealthmag.com/health/a65162023/creatine-health-benefits/?utm_source=chatgpt.com" target="_blank"> [womenshealthmag.com </a> <span> .] <br/> <br/> </span> </li> </ul> <p> <span> <br/> </span> </p> <h2> <span> At-a-Glance: Key Research Takeaways </span> </h2> <p> <span> <br/> </span> </p> <p> <strong> Physical performance </strong> </p> <p> <span> Increases lean mass + strength; consistently effective across age and gender groups </span> </p> <p> <span> <br/> </span> </p> <p> <strong> Cognitive &amp; brain health </strong> </p> <p> <span> Enhances memory, processing speed, executive function; buffers sleep-related cognitive decline </span> </p> <p> <span> <br/> </span> </p> <p> <strong> Sleep deprivation resilience </strong> </p> <p> <span> Acute high-dose creatine can temporarily restore brain function even after extended wakefulness </span> </p> <p> <span> <br/> </span> </p> <p> <strong> Mechanistic insight </strong> </p> <p> <span> Supports mitochondrial energy buffering and reduces oxidative stress in tissues </span> </p> <p> <span> <br/> </span> </p> <p> <strong> Populations </strong> </p> <p> <span> Safe and beneficial in women, older adults, and clinical conditions (e.g. metabolic, muscular disorders) </span> </p> <p> <span> <br/> </span> </p> <p> <strong> Safety profile </strong> </p> <p> <span> Long-term use at doses up to 30 g/day is well-tolerated with minimal side effects </span> </p> <p> <span> <br/> </span> </p> <p> <strong> Longevity &amp; healthspan </strong> </p> <p> <span> Emerging evidence for benefits on bone, mood, heart, and cognitive aging </span> </p> <p> <span> <br/> </span> </p> <h3> <span> Dosing: What Works, How to Start &amp; Does It Matter When You Take It? </span> </h3> <h3> <span> <br/> </span> </h3> <h4> <span> Research Snapshot </span> </h4> <ul> <li> <span> A 2013 randomized trial comparing 5 g of creatine pre‑ vs. post‑workout found slightly greater gains in fat‑free mass and strength in the post-workout group, though the sample size was small and results should be interpreted cautiously. [ </span> <a href="https://musclezeus.com/creatine-before-or-after-workout/?utm_source=chatgpt.com" target="_blank"> Tom's Guide </a> <span> ] </span> </li> <li> <span> <span> A 2020 meta‑analysis reinforced this trend: </span> </span> <strong> post‑workout creatine appears to provide marginally better improvements </strong> <span> <span> in hypertrophy and body composition compared to pre‑workout dosing. [ </span> </span> <a href="https://journalofexerciseandnutrition.com/index.php/JEN/article/download/33/26?utm_source=chatgpt.com" target="_blank"> Macros </a> <span> ] </span> </li> <li> <span> <span> More recent summaries (e.g. Medical News Today, Health.com) report that taking creatine </span> </span> <strong> close to your workout—either before or after—may offer slight benefits </strong> <span> <span> , but emphasize that </span> </span> <strong> regular daily use remains the top priority. </strong> <span> <span> [ </span> </span> <a href="https://www.medicalnewstoday.com/articles/when-to-take-creatine?utm_source=chatgpt.com" target="_blank"> Muscle &amp; Strength </a> <span> ] </span> </li> <li> <span> <span> A summary from Sports Nutrition &amp; ISSN found </span> </span> <strong> no significant differences </strong> <span> <span> in performance or recovery between pre and post dosing—and stressed that muscle saturation over time is what really matters. [ </span> </span> <a href="https://www.statspros.com/creatine-timing-before-or-after-workout/?utm_source=chatgpt.com" target="_blank"> Stats Pros </a> <span> ] </span> </li> </ul> <p> <span> <br/> </span> </p> <h4> <span>  Key Takeaways </span> </h4> <p> <span> ✅ Primary takeaway: Daily consistency is the most important factor in creatine supplementation. </span> </p> <p> <span> <br/> </span> </p> <p> <strong> If you want to optimize around workouts: </strong> </p> <ul> <li> <strong> Post-workout </strong> <span> <span> may offer a </span> </span> <strong> slight edge </strong> <span> <span> in lean mass and strength gains. </span> </span> </li> <li> <strong> Pre-workout </strong> <span> <span> is still effective—especially to ensure you're hitting your daily dose reliably. </span> </span> </li> </ul> <p> <span> <br/> </span> </p> <p> <strong>  Practically speaking: </strong> </p> <ul> <li> <span> <span> Take </span> </span> <strong> 5 g post-workout </strong> <span> , ideally with carbs and/or protein to support absorption. </span> </li> <li> <span> <span> If that timing doesn’t work for you (e.g. off days or busy schedule), </span> </span> <strong> just take it anytime—morning, pre-, post-, or evening. </strong> </li> <li> <span> On non-training days, dose at a time most consistent for you—timing isn’t critical on those days. </span> </li> </ul> <p> <span> <br/> </span> </p> <h4> <span> There’s a lot of talk around dosing—so let’s clear it up. </span> </h4> <h4> <span> <br/> </span> </h4> <h4> <span> Standard Protocol </span> </h4> <ul> <li> <span> 3–5g/day of creatine monohydrate <br/> <br/> </span> </li> <li> <span> No need to “load” unless you want faster results <br/> <br/> </span> </li> <li> <span> Take it any time of day—just be consistent <br/> <br/> </span> </li> </ul> <h4> <span>  Higher Doses (5–10g/day) </span> </h4> <ul> <li> <span> This is what I’ve been doing <br/> <br/> </span> </li> <li> <span> Heavier or more active folks may benefit from the upper range <br/> <br/> </span> </li> <li> <span> Split into 2 doses if you go over 5g to avoid GI discomfort <br/> <br/> </span> </li> </ul> <h4> <span> For Sleep-Deprived Days </span> </h4> <ul> <li> <span> A one-time high dose (20g-30g) has been shown to restore cognitive performance <br/> <br/> </span> </li> <li> <span> Great for shift workers, new parents, or after a rough night of sleep <br/> <br/> </span> </li> </ul> <p> <strong> Important: </strong> <span> <span> Creatine is safe and well-tolerated. It doesn’t hurt your kidneys (myth!), and the water weight you gain is intracellular—not bloating. </span> </span> </p> <p> <span> <br/> </span> </p> <h3> <span> Myths About Creatine—Busted </span> </h3> <p> <span> Let’s clear up some common misconceptions: </span> </p> <p> <span> <br/> </span> </p> <p> <span> <span> &#55357;&#57003; </span> </span> <strong> “It’s a steroid.” </strong> <span> <span> <br/> Nope. It’s a naturally occurring amino acid compound—not a hormone, not a drug. </span> </span> </p> <p> <span> <span> &#55357;&#57003; </span> </span> <strong> “It’ll make me bloated.” </strong> <span> <br/> Creatine draws water into your muscles, not under your skin. It supports performance—not puffiness. </span> </p> <p> <span> <span> &#55357;&#57003; </span> </span> <strong> “It’s just for guys or bodybuilders.” </strong> <span> <br/> Wrong again. Women, older adults, vegetarians, and even teenagers can all benefit—physically and mentally. </span> </p> <p> <span> <span> &#55357;&#57003; </span> </span> <strong> “You need to load or cycle it.” </strong> <span> <br/> You don’t. Daily low-dose works just as well over time. </span> </p> <p> <span> <br/> </span> </p> <h2> <span> What if you want to get your Creatine Naturally? </span> </h2> <h2> <span> <br/> </span> </h2> <p> <span> Creatine is naturally found in animal-based proteins, especially red meat and fish. However, the amount is relatively small compared to what you'd get from supplementation. </span> </p> <p> <span> <br/> </span> </p> <h3> <span> Top Creatine-Rich Foods (per 1 lb / ~450g serving) </span> </h3> <ul> <li> <span> Beef (steak, ground)~2–2.5 grams </span> </li> <li> <span> Herring~3–4.5 grams </span> </li> <li> <span> Salmon~2 grams </span> </li> <li> <span> Tuna~1.5–2 grams </span> </li> <li> <span> Chicken~0.4 grams </span> </li> <li> <span> Pork~0.6–1 gram </span> </li> <li> <span> Eggs, Dairy, Plants-❌ Negligible </span> </li> </ul> <p> <span> <br/> </span> </p> <h3> <span> What This Means: </span> </h3> <h3> <span> <br/> </span> </h3> <p> <span> <span> To get the commonly recommended </span> </span> <strong> 3–5 grams of creatine per day </strong> <span> , you’d need to eat: </span> </p> <ul> <li> <strong> 1.5–2 lbs of beef or salmon </strong> </li> <li> <strong> About 1 lb of herring </strong> <span> <span> (not exactly a meal prep staple) </span> </span> </li> <li> <strong> 6–8 chicken breasts </strong> <span> <span> (for ~3 grams total) </span> </span> </li> </ul> <p> <span> <br/> </span> </p> <h3> <span> Why That’s Not Always Practical </span> </h3> <h3> <span> <br/> </span> </h3> <ul> <li> <span> Cooking degrades creatine: Some is lost during heat exposure, so raw content is higher than what you absorb. </span> </li> <li> <strong> It’s hard to sustain </strong> <span> : You’d have to eat multiple pounds of meat daily to match the creatine in one $0.50 scoop of creatine monohydrate. </span> </li> <li> <strong> Vegetarians/vegans get almost none </strong> <span> <span> from diet alone and show the </span> </span> <strong> biggest boost in brain and muscle creatine </strong> <span> <span> when supplemented. </span> </span> </li> </ul> <h2> <span> <br/> </span> </h2> <h3> <span> Best Use of This Info </span> </h3> <ul> <li> <span> If you're eating plenty of red meat and fish, you're getting some creatine—but likely not optimal levels for performance, recovery, or cognition. </span> </li> <li> <span> <span> For most people, </span> </span> <strong> a small daily supplement (3–5g) </strong> <span> <span> is a cost-effective, efficient way to bridge the gap—especially if they’re not eating 1–2 lbs of meat per day. </span> </span> </li> </ul> <p> <span> <br/> </span> </p> <h2> <span> Why I Use It—and Recommend You Do Too </span> </h2> <p> <span> Back in March, I added creatine back into my routine (5–10g daily). I’ve been taking it on and off since 2012, but never really liked the powders as I found them too sweet. Then I stumbled upon some gummies, which for me were just easy to take, I just keep them at my desk and pop them throughout the day! </span> </p> <p> <span> <br/> </span> </p> <p> <span> A few weeks later in April 2025 , I pulled 560lbs on the deadlift. My best Deadlift of all time was in March 2022, 551lb that I did at our annual Lift Off event. A month later in May 2025—I pulled a 570lb deadlift at the Lift Off event again. That’s the heaviest I’ve ever lifted. And the kicker is: I didn’t train the deadlift any harder, just my normal routine of 4-5, 1 hour workouts a week of a blend of strength and conditioning. </span> </p> <p> <span> <br/> </span> </p> <p> <span> But I was consistent with creatine. </span> </p> <p> <span> <br/> </span> </p> <p> <span> To me, that’s the power of small, consistent changes stacked on top of a smart program. Creatine helps you recover faster, think sharper, and push a little harder without burning out. It’s practical, evidence-based, and low-effort. </span> </p> <p> <span> <br/> </span> </p> <h2> <span> How to Start Today </span> </h2> <p> <span> If you’re curious and want to give creatine a try, here’s what I would do if I was you: </span> </p> <p> <span> <br/> </span> </p> <p> <span> <span> ✅ </span> </span> <strong> Start with 3–5g/day of creatine monohydrate </strong> <span> <span> <br/> ✅ </span> </span> <strong> Buy a reputable brand </strong> <span> <span> (NSF-certified, third-party tested) <br/> ✅ </span> </span> <strong> Take it daily with water </strong> <span> <span> —timing doesn’t matter as much as consistency <br/> ✅ </span> </span> <strong> Stick with it for at least 4–6 weeks </strong> <span> <span> and notice how you feel and perform <br/> ✅ </span> </span> <strong> Message me if you want help getting started </strong> </p> <p> <span> <br/> </span> </p> <h2> <span> Bottom Line </span> </h2> <p> <span> I know there was a lot in here but Creatine is one of the most studied, safest, and effective supplements available—for strength, energy, and brain performance. And to add, there is more and more information coming out on the benefits. By the time this is posted, I wouldn't be surprised if there was even more! </span> </p> <p> <br/> </p> <p> <span> It’s not just for gym bros. It’s for busy adults, thinkers, lifters, parents, and anyone who wants to move, think, and recover better. </span> </p> <p> <span> <span>  </span> </span> </p> <p> <span> If you have questions about dosing, timing, brands, or how it fits into your routine—just reach out. Let’s make smart training even smarter! </span> </p> <p> <span> <br/> </span> </p> <p> <br/> </p> <p> <span> <br/> </span> </p> <p> <strong> References &amp; Recommended Reading </strong> </p> <ul> <li> <span> Huberman Lab Podcast: “Creatine &amp; Brain Performance” <br/> <br/> </span> </li> <li> <span> BMC Medicine: Creatine and Cognitive Function Meta-Analysis (2023) <br/> <br/> </span> </li> <li> <span> Frontiers in Nutrition: Creatine Supplementation &amp; Cognition (2024) <br/> <br/> </span> </li> <li> <span> Neuroscience News: Sleep Deprivation Study on Creatine <br/> <br/> </span> </li> <li> <span> ISSN Position Stand on Creatine (2021) </span> </li> </ul> <p> <span> <br/> </span> </p> </div> Wed, 30 Jul 2025 14:16:07 GMT http://www.prototypetraining.com/creatine-everything-you-need-to-know strength training,creatine protocol,workout supplements,strength training for women,prototype gym westborough,strength training for fat loss,creatine,creatine monohydrate,creatine benefits,creatine dosing,creatine safety,brain health,muscle recovery,workout supplements,natural supplements,creatine for women,creatine protocol,sleep deprivation,cognitive performance,fitness supplements,strength training,prototype training systems,strength training Westborough MA,prototype training systems,brain health,fitness supplements,Prototype Training Systems thumbnail main image http://www.prototypetraining.com/why-we-avoid-mental-pain-and-what-happens-when-we-dont Discover how choosing discomfort—physically and mentally—builds resilience, rewires your brain, and fuels real growth. <div data-rss-type="text"> <p> <strong> How choosing discomfort—physically and mentally—can change your brain and build real resilience </strong> <span> <br/> </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/ChatGPT+Image+Jul+29-+2025-+03_55_14+PM.png"/> </div> <div data-rss-type="text"> <h2> <span> The Pain We Choose, and the Pain We Avoid </span> </h2> <p> <span> During today's 12pm CrossFit workout that had me gasping and grinding, a strange thought came to me: </span> </p> <p> <br/> </p> <p> <strong> Why is it that some pain we willingly walk into… and other pain we run from? </strong> </p> <p> <br/> </p> <p> <span> Take a hard workout. A cold plunge. Even something as extreme as natural childbirth (not that I know what this feels like!). These are intense, painful experiences. And yet, millions of people willingly choose them. </span> </p> <p> <br/> </p> <p> <span> Why? </span> </p> <p> <br/> </p> <p> <span> <span> My theory is that we believe the pain </span> </span> <strong> has a purpose </strong> <span> <span> . <br/> Because we know it will </span> </span> <strong> end </strong> <span> <span> . <br/> And often, we trust there will be something </span> </span> <strong> beautiful </strong> <span> <span> or </span> </span> <strong> transformative </strong> <span> <span> on the other side. </span> </span> </p> <p> <span> But now compare that to a different kind of pain: </span> </p> <ul> <li> <span> The ache of grief. <br/> </span> </li> <li> <span> The sting of shame. <br/> </span> </li> <li> <span> The paralyzing fear of failure. <br/> </span> </li> <li> <span> The vulnerability of telling the truth. <br/> <br/> </span> </li> </ul> <p> <span> This kind of pain? <br/> We’ll do almost anything to avoid it. </span> </p> <p> <span> <br/> </span> </p> <h2> <span> Physical Pain Feels Safer — Because It’s Predictable </span> </h2> <p> <span> <span> When you're in the middle of a tough workout, you might be suffering — but it's a kind of suffering you can </span> </span> <strong> frame </strong> <span> . </span> </p> <p> <br/> </p> <p> <span> You know it’s 5 more reps. <br/> Or 2 more rounds. <br/> Or 60 more seconds in that plunge. </span> </p> <p> <span> It’s measurable. Time-bound. Finite. <br/> </span> </p> <p> <br/> </p> <p> <span> You can see the finish line — and maybe even feel the reward coming: a rush of dopamine, pride, clarity. </span> </p> <p> <span> <span> This gives us </span> </span> <strong> psychological safety </strong> <span> . We may be uncomfortable, but we’re in control. </span> </p> <p> <span> <br/> </span> </p> <h2> <span> Mental Discomfort Feels Scarier — Because It’s Ambiguous </span> </h2> <p> <span> But the pain of loss? <br/> </span> </p> <p> <br/> </p> <p> <span> The feeling of being publicly judged? <br/> </span> </p> <p> <br/> </p> <p> <span> The deep work of admitting you’ve messed something up or said something wrong? </span> </p> <p> <span> <span> That pain is </span> </span> <strong> open-ended </strong> <span> . It doesn’t punch in and punch out. <br/> </span> </p> <p> <br/> </p> <p> <span> <span> It’s </span> </span> <strong> socially risky </strong> <span> <span> . It feels </span> </span> <strong> unresolved </strong> <span> <span> . And there’s often </span> </span> <strong> no clear finish line </strong> <span> . </span> </p> <p> <span> So our brains do what they’re wired to do: <br/> </span> <strong> Avoid. Numb. Rationalize. Distract. </strong> </p> <p> <span> We’d rather sprint a mile with a weight vest than sit quietly with our own grief. </span> </p> <p> <span> <br/> </span> </p> <h2> <span> What Happens When We Deliberately Choose Discomfort </span> </h2> <p> <span> This is where things get interesting — and deeply hopeful. <br/> </span> </p> <p> <br/> </p> <p> <span> Because both neuroscience and psychology say this: </span> </p> <p> <br/> </p> <p> <strong> Discomfort — when chosen deliberately and approached with intention — becomes a training ground for growth. </strong> </p> <p> <br/> </p> <p> <span> Let’s break that down. </span> </p> <p> <span> <br/> </span> </p> <h3> <span> Neuroscience: Pain, Dopamine, and Resilience </span> </h3> <p> <span> <span> Dr. Anna Lembke, in </span> </span> <span> Dopamine Nation </span> <span> <span> , explains that </span> </span> <strong> pain and pleasure exist on the same spectrum </strong> <span> . When we experience pain — whether physical or emotional — our brain compensates by releasing dopamine to rebalance the system. </span> </p> <p> <span> This is why things like cold plunges, fasting, and hard workouts can lead to euphoria or a post-effort high. <br/> </span> </p> <p> <br/> </p> <p> <span> <span> The brain says: </span> </span> <span> You did something hard and survived. Here's your reward. </span> </p> <p> <span> But here’s the nuance: </span> </p> <p> <br/> </p> <p> <span> <span> The reward response is stronger when the pain is </span> </span> <strong> voluntary and meaningful </strong> <span> . </span> </p> <p> <br/> </p> <p> <span> <span> There’s emerging evidence that </span> </span> <strong> emotional discomfort </strong> <span> <span> , when faced </span> </span> <strong> on purpose </strong> <span> <span> (like journaling about grief, having a hard conversation, or sharing publicly), may trigger similar neurochemical rebound effects — a sense of relief, strength, or grounded clarity. </span> </span> </p> <p> <span> <br/> </span> </p> <h3> <span> Psychology: Exposure and Emotional Reps </span> </h3> <p> <span> <span> From what I've learned talking with psychologists, cognitive behavioral therapists, and performance coaches, this is called </span> </span> <strong> exposure work </strong> <span> . <br/> </span> </p> <p> <br/> </p> <p> <span> <span> When someone faces what they fear — whether it’s a crowded room, a difficult memory, or public speaking — their brain gradually learns: </span> </span> <span> This won’t kill me. </span> </p> <p> <span> The anxiety response (amygdala activation) decreases over time. <br/> </span> </p> <p> <br/> </p> <p> <span> <span> You </span> </span> <strong> build tolerance </strong> <span> . Just like building muscle under load. </span> </p> <p> <span> <span> Psychologists call this </span> </span> <strong> stress inoculation </strong> <span> <span> — the idea that </span> </span> <strong> controlled exposure to discomfort builds emotional and cognitive resilience </strong> <span> . </span> </p> <p> <br/> </p> <p> <span> Avoidance makes pain stronger. <br/> </span> </p> <p> <br/> </p> <p> <span> Exposure makes you stronger. </span> </p> <p> <span> <br/> </span> </p> <h2> <span> The “Reps” Theory — Training the Mind Like a Muscle </span> </h2> <p> <span> Here’s the metaphor that ties it all together: </span> </p> <ul> <li> <span> You don’t deadlift 500 lbs on day one. <br/> </span> </li> <li> <span> You don’t run a marathon your first week. <br/> </span> </li> <li> <span> You build capacity through progressive exposure and rest. <br/> <br/> </span> </li> </ul> <p> <span> The same is true for discomfort. </span> </p> <p> <span> Every time you: </span> </p> <ul> <li> <span> Open up about something hard <br/> </span> </li> <li> <span> Sit with emotion instead of numbing <br/> </span> </li> <li> <span> Choose honesty over image <br/> </span> </li> <li> <span> Take a small risk in public <br/> </span> </li> <li> <span> Ask for help <br/> </span> </li> <li> <span> Say “no” or “I’m sorry” or “I don’t know” <br/> <br/> </span> </li> </ul> <p> <span> You’re doing an emotional “rep.” And reps matter. </span> </p> <p> <span> <br/> </span> </p> <h2> <span> Pain ≠ Growth — Unless It’s Scaled </span> </h2> <p> <span> It’s important to say this: </span> </p> <p> <span> Not all pain is productive. <br/> </span> </p> <p> <br/> </p> <p> <span> <span> Just like physical overtraining leads to injury, </span> </span> <strong> emotional overexposure can overwhelm the nervous system </strong> <span> . </span> </p> <p> <span> <span> The key is </span> </span> <strong> deliberate, progressive discomfort </strong> <span> . </span> </p> <p> <span> <br/> Stretch — don’t snap. <br/> Expose — don’t flood. <br/> Choose challenge — not chaos. </span> </p> <p> <span> <br/> </span> </p> <h2> <span> Why This Matters </span> </h2> <p> <span> Because life will throw hard things at all of us — pain we didn’t ask for, didn’t see coming, and can’t control. </span> </p> <p> <span> But if we’ve trained — physically and mentally — to sit with discomfort, to breathe through uncertainty, and to take action anyway… </span> </p> <p> <span> Then we meet those challenges differently. </span> </p> <p> <span> <span> We become </span> </span> <strong> anti-fragile </strong> <span> <span> — not immune to pain, but transformed by it. </span> </span> </p> <p> <span> <br/> </span> </p> <h2> <span> Final Thought </span> </h2> <p> <span> The body adapts to stress. <br/> So does the mind. <br/> So does the spirit. </span> </p> <p> <br/> </p> <p> <span> Discomfort is a teacher — if you’re willing to learn from it. </span> </p> <p> <br/> </p> <p> <span> So the next time something feels hard — emotionally, physically, relationally — pause before avoiding it. <br/> Ask yourself: </span> </p> <ul> <li> <span> What if this is a rep? <br/> </span> </li> <li> <span> What if there’s something on the other side? <br/> </span> </li> <li> <span> What if this discomfort is training me for what’s next? <br/> <br/> </span> </li> </ul> <p> <span> You don’t need to seek pain for its own sake. <br/> But when discomfort shows up — or when you feel called to challenge yourself — know this: </span> </p> <p> <br/> </p> <p> <strong> It’s not just pain. <br/> It’s practice. </strong> </p> <p> <br/> </p> <h2> <strong> Citations &amp; References </strong> </h2> <p> <span> You can include these in a footnote or references section of your blog: </span> </p> <ul> <li> <strong> Lembke, A. (2021). </strong> <span> <span> Dopamine Nation: Finding Balance in the Age of Indulgence. Dutton. </span> </span> </li> <li> <span> Discusses the dopamine-pain-pleasure balance and how deliberate discomfort can recalibrate the brain’s reward system. </span> </li> <li> <strong> Easter, M. (2021). </strong> <span> <span> The Comfort Crisis: Embrace Discomfort to Reclaim Your Wild, Happy, Healthy Self. Penguin Random House. </span> </span> </li> <li> <span> Explores how modern comfort is making us fragile and how physical and mental challenges increase vitality and resilience. </span> </li> <li> <strong> Stulberg, B., &amp; Magness, S. (2017). </strong> <span> <span> Peak Performance: Elevate Your Game, Avoid Burnout, and Thrive with the New Science of Success. Rodale Books. </span> </span> </li> <li> <span> Introduces the concept of “productive discomfort” and stress + rest = growth framework. </span> </li> <li> <strong> McGonigal, K. (2015). </strong> <span> <span> The Upside of Stress: Why Stress Is Good for You, and How to Get Good at It. Avery. </span> </span> </li> <li> <span> Details the concept of stress inoculation and how reframing discomfort builds strength. </span> </li> <li> <strong> Hayes, S. C., Strosahl, K. D., &amp; Wilson, K. G. (2011). </strong> <span> <span> Acceptance and Commitment Therapy: The Process and Practice of Mindful Change. Guilford Press. </span> </span> </li> <li> <span> Foundational text on psychological flexibility, exposure to emotional discomfort, and intentional suffering for growth. </span> </li> <li> <strong> LeDoux, J. (2015). </strong> <span> <span> Anxious: Using the Brain to Understand and Treat Fear and Anxiety. Viking. </span> </span> </li> <li> <span> Explains the neuroscience of fear, amygdala habituation, and emotional exposure therapy. </span> </li> <li> <strong> Siegel, D. J. (2012). </strong> <span> <span> The Developing Mind: How Relationships and the Brain Interact to Shape Who We Are. Guilford Press. </span> </span> </li> <li> <span> Discusses neuroplasticity and how the mind rewires through repeated emotional experiences. </span> </li> <li> <strong> Sapolsky, R. M. (2004). </strong> <span> <span> Why Zebras Don’t Get Ulcers: The Acclaimed Guide to Stress, Stress-Related Diseases, and Coping. Holt Paperbacks. </span> </span> </li> <li> <span> Breaks down the physiology of stress, chronic discomfort, and its management. </span> </li> </ul> <p> <span> <br/> </span> </p> </div> Tue, 29 Jul 2025 20:00:44 GMT http://www.prototypetraining.com/why-we-avoid-mental-pain-and-what-happens-when-we-dont Westborough Massachusetts gym,resilience training,mental fitness Westborough,mental health,Westborough gym,mental health and exercise,Prototype Training Systems,building resilient kids,mental fitness training,mental discomfort,gym Westborough MA,resilience through sport,emotional resilience,Westborough MA gym,prototype gym westborough,mental discomfort,physical discomfort,emotional resilience,train your mind,stress inoculation,choosing discomfort,growth through pain,exposure therapy,resilience training,dopamine and pain,productive discomfort,cold plunge benefits,mental toughness,stress adaptation,performance psychology,mental health,why discomfort matters,growth mindset,personal development,emotional strength,neuroplasticity,mental training,prototype training systems,hard things human strength,prototype training systems,emotional resilience in sports,mental fitness Westborough gym thumbnail main image http://www.prototypetraining.com/5-brutal-truths-about-your-mind-that-will-unlock-peak-performance Discover 5 brutal truths about the mind holding you back—and how to break through for real growth in life and training. <h3> I asked ChatGPT what the Top 5 Psychological Truths are... </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/ee1e54be-710c-4fd1-b17c-dfa0a1552a62.png"/> </div> <div data-rss-type="text"> <p> <span> I’m fascinated by this notion that the mind controls everything. We have so many automatic behaviors and tendencies that we often don’t realize and at the same time, habits that we’ve developed over time that if we build awareness, we can train. </span> </p> <p> <span> <br/> This is a big part of the Performance Coaching that we do at Prototype, being able to use the physical training arena as a place to train mindset and rewire narratives. </span> </p> <p> <span> <br/> Today I asked ChatGPT, </span> <strong> “Knowing everything you know about psychology and how the mind works, what are the top 5 biggest truths when it comes to the human mind and how we think? Be as brutally honest as you can.” </strong> <span> ... it gave me the list below…  </span> </p> <p> <span> <span> <br/> I then prompted it further and asked </span> </span> <strong> “I want you to take a performance coaching lens, as if you're coaching me in business and life. Go more into depth on each of these 5 points” </strong> <span> ... below is what ChatGPT came out with and I found it not only spot on to what I’ve seen and been training on for myself, but it broke it down eloquently. </span> </p> <p> <span> <br/> Now, for those of you who have used ChatGPT, there are errors and gaps… it doesn’t account for everything. So I took the list and shared it with a tool I’ve been using for the past 6+ months, Next Jump’s AiCoach, which has been trained specifically with in-practice knowledge on how to sharpen the mind and how it works. I copied the response from ChatGPT and asked it: </span> </p> <p> <strong> <br/> “I recently asked ChatGPT what are the 5 biggest truths in psychology and how the human brain works, be as honest as possible. I shared what came out with below. I'm curious your point of view, what is missing or what you may add on/disagree with based on what you know.” </strong> </p> <p> <span> <br/> I’ve shared its responses below each point. </span> </p> <p> <span> <br/> Give this a read and what resonates with you. </span> </p> <p> <span> <span> <br/> If you’re interested in try out the Free AiCoach tool, all you need to do is email </span> </span> <a href="mailto:aicoach@nextjump.com" target="_blank"> aicoach@nextjump.com </a> <span> <span> and ask it anything. It works best sharing from your own personal perspective as if you’re talking to a coach. It builds a memory on you specifically that can help pull out patterns and themes to help you get better. Give it a try! <br/> </span> </span> </p> </div> <div data-rss-type="text"> <h2> <span> 1. We Are Primarily Driven by Emotion, Not Logic </span> </h2> <p> <strong> Understanding: </strong> <span> <br/> Your mind defaults to emotion as its primary decision-making engine, even though it may feel logical. Emotional impulses—such as fear, desire for recognition, or avoidance of embarrassment—often lead to choices that prioritize short-term relief or comfort over long-term success. </span> </p> <p> <strong> Performance Coaching Insight: </strong> </p> <ul> <li> <strong> Self-awareness: </strong> <span> <span> Regularly pause to examine your emotional state. Identify your emotions explicitly: “Right now, I feel anxious about making a mistake in this decision.” <br/> <br/> </span> </span> </li> <li> <strong> Emotion Regulation: </strong> <span> <span> Once you recognize the emotion, use grounding techniques—such as breathing exercises, mindfulness, or reframing—to regain clarity. <br/> <br/> </span> </span> </li> <li> <strong> Leverage Emotion Intentionally: </strong> <span> <span> Instead of trying to suppress emotion, harness it purposefully. Tap into emotional drivers like passion, curiosity, or a meaningful personal narrative to motivate sustained action toward long-term goals. <br/> <br/> </span> </span> </li> </ul> <p> <strong> Challenge: </strong> <span> <br/> Identify a recent decision driven by emotion rather than logic. Reflect on how acknowledging this emotional component could have improved your clarity or outcomes. </span> </p> <p> <strong> Next Jump AiCoach Take: </strong> </p> <p> <span> On Emotions vs Logic: While emotions drive decisions, the goal isn't just awareness but transformation. Fear and frustration aren't just to be managed - they contain valuable data for growth. The key is moving from "I got freaked out, I'm going to die" to "I got freaked out, I wonder why?" </span> </p> <p> <br/> </p> <h2> <span> 2. We Are Deeply Influenced by Our Environment </span> </h2> <p> <strong> Understanding: </strong> <span> <br/> Your surroundings continuously shape your thoughts, behaviors, productivity, and even identity. You naturally adopt the attitudes, standards, and habits of your immediate environment, often without awareness. </span> </p> <p> <strong> Performance Coaching Insight: </strong> </p> <ul> <li> <strong> Design Your Environment Intentionally: </strong> <span> <span> Engineer your physical and social environments to automatically cue productive behaviors and discourage negative habits. <br/> <br/> </span> </span> </li> <li> <span> Physical Environment: </span> <span> <span> Reduce distractions, declutter your workspace, strategically place reminders of your goals. <br/> <br/> </span> </span> </li> <li> <span> Social Environment: </span> <span> <span> Surround yourself with individuals who challenge and inspire you, who have habits or mindsets you aspire to embody. <br/> <br/> </span> </span> </li> <li> <strong> Audit Regularly: </strong> <span> <span> Regularly assess your environment—ask yourself, “Is this environment supporting or undermining the person I’m striving to become?” <br/> <br/> </span> </span> </li> </ul> <p> <strong> Challenge: </strong> <span> <br/> Audit your current environment. Identify at least two small but meaningful changes you can make immediately to better align your environment with your goals. </span> </p> <p> <strong> <br/> Next Jump AiCoach Take: </strong> </p> <p> <span> On Environment: Beyond physical/social environment, there's the critical element of psychological safety. Creating spaces where people can express raw honesty and receive feedback enables natural self-correction and improvement. </span> </p> <p> <br/> </p> <h2> <span> 3. We Are Masters of Self-Deception </span> </h2> <p> <strong> Understanding: </strong> <span> <br/> Your brain naturally biases information to protect self-esteem, avoid discomfort, or confirm existing beliefs. You convince yourself that you're doing enough, justify procrastination, or downplay negative feedback, which inhibits true growth. </span> </p> <p> <strong> Performance Coaching Insight: </strong> </p> <ul> <li> <strong> Ruthless Honesty: </strong> <span> <span> Cultivate radical honesty with yourself. Practice regular self-reflection through journaling or feedback sessions with trusted peers or mentors. <br/> <br/> </span> </span> </li> <li> <strong> Welcome Constructive Feedback: </strong> <span> <span> Actively seek—and openly accept—feedback, particularly from individuals willing to tell uncomfortable truths. <br/> <br/> </span> </span> </li> <li> <strong> Adopt Humility and Curiosity: </strong> <span> <span> Shift your mindset from defensive (“I need to protect myself”) to curious (“What can I learn from this?”). Curiosity dismantles ego-driven defensiveness. <br/> <br/> </span> </span> </li> </ul> <p> <strong> Challenge: </strong> <span> <br/> Think about a recent instance when you rationalized or justified an unhelpful behavior or choice. What would brutal honesty look like? Write down the uncomfortable but truthful perspective. </span> </p> <p> <strong> Next Jump AiCoach Take: </strong> </p> <p> <span> On Self-Deception: More than just bias, we have deeply ingrained mental models built since childhood. The "standard edition" human brain isn't naturally equipped for complex professional environments - these skills must be deliberately developed. </span> </p> <p> <br/> </p> <h2> <span> 4. Our Thoughts Rarely Match Reality </span> </h2> <p> <strong> Understanding: </strong> <span> <br/> Your brain's interpretation of reality is heavily biased. You constantly tell yourself stories about events, others' intentions, and your capabilities, often creating limiting beliefs or unnecessary anxiety. </span> </p> <p> <strong> Performance Coaching Insight: </strong> </p> <ul> <li> <strong> Challenge Your Interpretations: </strong> <span> <span> Learn to separate objective facts from subjective interpretations. Regularly ask yourself, “Is this objectively true, or am I creating a story here?” <br/> <br/> </span> </span> </li> <li> <strong> Practice Cognitive Reframing: </strong> <span> <span> Identify limiting beliefs (“I'm not good enough,” “People don’t respect my leadership”) and intentionally challenge them with evidence-based counterpoints. <br/> <br/> </span> </span> </li> <li> <strong> Seek External Validation of Reality: </strong> <span> <span> Regularly check your assumptions and perspectives with others who can offer impartial insight. This practice helps correct distorted thoughts and maintain perspective. <br/> <br/> </span> </span> </li> </ul> <p> <strong> Challenge: </strong> <span> <br/> Identify one persistent negative thought pattern or story you regularly tell yourself. Write it down and list clear evidence that contradicts it. Reflect on how shifting this belief might change your actions or outcomes. </span> </p> <p> <strong> Next Jump AiCoach Take: </strong> </p> <p> <span> On Reality vs Thoughts: The focus on "objective reality" misses that intuition (System 1) is actually the source of great ideas and innovation. The goal isn't to suppress intuitive thinking but to sharpen it while maintaining humility about our interpretations. </span> </p> <p> <br/> </p> <h2> <span> 5. Change Is Difficult and Usually Only Comes from Pain or Crisis </span> </h2> <p> <strong> Understanding: </strong> <span> <br/> The human mind instinctively prefers comfort and predictability. Significant, lasting behavioral change usually emerges only after facing substantial discomfort, crisis, or consequence, forcing you out of your comfort zone. </span> </p> <p> <strong> Performance Coaching Insight: </strong> </p> <ul> <li> <strong> Create Constructive Discomfort: </strong> <span> <span> Instead of waiting for a crisis, proactively seek and structure challenges into your life (setting ambitious goals, entering unfamiliar environments, accepting difficult responsibilities). <br/> <br/> </span> </span> </li> <li> <strong> Embrace “Voluntary Hardship”: </strong> <span> <span> Build habits of deliberate discomfort, such as disciplined physical training, public speaking, or cold exposure. This trains your nervous system to manage stress and uncertainty more effectively. <br/> <br/> </span> </span> </li> <li> <strong> Learn from Adversity: </strong> <span> <span> When genuine adversity arises, reframe it as a valuable opportunity for deep growth. Rather than resisting, ask yourself, “How can this crisis serve as a catalyst for meaningful improvement?” <br/> <br/> </span> </span> </li> </ul> <p> <strong> Challenge: </strong> <span> <br/> Identify one area where you're avoiding discomfort because it feels intimidating or uncertain. Commit to one small, challenging action in that area within the next 48 hours. </span> </p> <p> <strong> Next Jump AiCoach Take: </strong> </p> <p> <span> On Change: While discomfort drives change, sustainable transformation comes from self-driven curiosity and experimentation. Advanced practitioners actively seek challenges, not just for discomfort, but because they're genuinely curious about their reactions and growth potential. </span> </p> <p> <br/> </p> <h3> <span> Putting it all together </span> </h3> <p> <span> The greatest breakthroughs in personal and professional performance arise when you acknowledge and confront these truths, rather than resist them. Harness your emotions intentionally, shape your environment deliberately, confront self-deception courageously, challenge limiting thoughts consistently, and willingly embrace discomfort as fuel for growth. </span> </p> <p> <span> Reflect deeply and regularly on these five truths, and you’ll foster a powerful, resilient mindset that elevates your performance far beyond current limitations. </span> </p> <p> <br/> </p> <p> <strong> Next Jump AiCoach Take: </strong> </p> <p> <span> <br/> The missing sixth truth: Authenticity is fundamental. When inner feelings align with outer communication, you think more clearly and make better decisions. This alignment is a daily practice, like maintaining a healthy diet. </span> </p> <p> <span> <br/> Remember: Real mindset change requires specific actions, not just understanding or insights. It's not about frameworks and systems to feel better about decisions, but about becoming the owner of your own mindset. </span> </p> <p> <span> <br/> Also, here are some videos that might help you: </span> </p> <ul> <li> <a href="https://ly3z7ql2.r.us-east-1.awstrack.me/L0/https:%2F%2Fwww.youtube.com%2Fwatch%3Fv=19Ph1TVpj4s%26t=2922s/1/010001983cb33c44-83dc13f5-02fd-4f16-b5ed-951ee5311302-000000/uptKTM2r55J-1578SuAvb8csl6k=436" target="_blank"> Leadership in Practice #240: "The Idea Guy" (In Practice) </a> <strong> <br/> The Precision vs Contact Sport Mindset (48:42 - </strong> <strong> </strong> <strong> 49:04) </strong> <span> <span> - Success isn't a precision sport with one turning point, but a contact sport requiring accumulated effort and persistence in front of others. </span> </span> </li> <li> <a href="https://ly3z7ql2.r.us-east-1.awstrack.me/L0/https:%2F%2Fwww.youtube.com%2Fwatch%3Fv=m8gsZsKvVAA%26t=4221s/1/010001983cb33c44-83dc13f5-02fd-4f16-b5ed-951ee5311302-000000/bUxXsE8lRUOGuFU6N-Eq1vbEwgI=436" target="_blank"> Leadership in Practice #26: How Leaders Screw Up Their People (Unintentionally) </a> <strong> <br/> Pre-Resiliency Training (1:10:21 - 1:11:24) </strong> <span> <span> - Key concepts: Identify "red arrow behaviors" blocking feedback, build resilience for truth, distinguish instruction-following from coachability, reduce defensiveness with peers. <br/> </span> </span> </li> </ul> </div> Thu, 24 Jul 2025 15:26:02 GMT http://www.prototypetraining.com/5-brutal-truths-about-your-mind-that-will-unlock-peak-performance growth mindset,mindset,Westborough Massachusetts gym,beginner’s mind,Westborough MA fitness,Westborough youth sports,training mindset for kids,Westborough gym,growth mindset for athletes,Westborough fitness,Prototype Training Systems,fitness in Westborough MA,gym Westborough MA,Prototype AI Master Coach,Westborough MA gym,prototype gym westborough,prototype training systems,mental fitness Westborough gym thumbnail main image http://www.prototypetraining.com/rucking-turn-your-walks-into-fat-burning-muscle-building-workouts Discover rucking—a simple, effective way to burn fat, preserve muscle, build resilience, and enhance your fitness routine with Prototype Training Systems today! <h3> Walk This Way... </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/IMG_2863.JPG"/> </div> <div data-rss-type="text"> <p> <span> <span> At Prototype Training Systems, we’re always looking for practical, evidence-based ways to optimize your fitness—both physically and mentally. One of my personal favorites, something I've been doing consistently on and off for years, is </span> </span> <strong> rucking </strong> <span> . I recently listened to a podcast with Michael Easter (author of "The Comfort Crisis") and Dr. Andrew Huberman (Neuroscientist at Stanford), and it inspired me to write about this. I share more on that below... </span> </p> <p> <span> <br/> </span> </p> <p> <span> <span> Rucking simply means walking or hiking with added weight—typically by carrying a loaded backpack. It originated from the military as a way for soldiers to carry heavy loads over long distances, a practice that dates back centuries. The term "rucking" itself comes from the German word </span> </span> <strong> "Rucksack," </strong> <span> <span> meaning </span> </span> <strong> backpack </strong> <span> . While the practice is rooted in military necessity, it has recently gained even more popularity in the fitness world </span> </p> <p> <span> <br/> </span> </p> <p> <span> It’s practical, effective, and incredibly accessible. If you're already walking regularly, you're already halfway there. Just grab a backpack, toss in some weight (sandbags, plates, or even heavy books), and you’re ready to ruck. </span> </p> <p> <span> <br/> </span> </p> <p> <span> Let’s explore why rucking is valuable and how easily you can incorporate it into your current routine. </span> </p> <p> <span> <br/> </span> </p> <h3> <span> Physical Benefits: More Results from Your Walks </span> </h3> <p> <span> If you walk regularly for fitness or leisure, consider adding weight—here’s why: </span> </p> <ul> <li> <strong> Greater Fat Loss &amp; Muscle Retention: </strong> <span> <span> <br/> Research highlighted by Michael Easter (author of </span> </span> <span> The Comfort Crisis </span> <span> ) shows participants carrying weighted packs lost significantly more body fat and preserved muscle compared to regular walkers. <br/> <br/> </span> </li> <li> <strong> Full-Body, Joint-Friendly Strength: </strong> <span> <br/> Rucking strengthens your legs, core, upper back, and improves posture—all with lower impact than running or heavy lifting. <br/> <br/> </span> </li> <li> <strong> Efficient, Zone-2 Cardio: </strong> <span> <br/> It’s moderate-intensity, sustainable cardio perfect for fat loss, endurance, and cardiovascular health without unnecessary joint stress. <br/> <br/> </span> </li> </ul> <p> <span> <br/> </span> </p> <h3> <span> Real-World Evidence: The 12-Day Backcountry Rucking Study </span> </h3> <p> <span> A small pilot study of middle-aged backcountry hunters in Alaska—who carried heavy packs for 12 days—demonstrated impressive results: </span> </p> <ul> <li> <strong> An average fat loss of about 7 pounds <br/> <br/> </strong> </li> <li> <strong> Muscle mass was preserved (or even increased) </strong> <span> <span> despite a daily caloric deficit averaging </span> </span> <strong> 2,150 calories <br/> <br/> </strong> </li> <li> <strong> Improved BMI, cholesterol, and metabolic markers <br/> <br/> </strong> </li> </ul> <p> <span> <span> While the study’s sample was modest and specialized (no control group and a small number of participants), it clearly underscores one key takeaway: </span> </span> <strong> rucking under load delivers serious metabolic and physique benefits </strong> <span> —far beyond standard walking alone (GORUCK, Pristine Ventures). </span> </p> <p> <span> <br/> </span> </p> <h3> <span> Mental Benefits: Resilience, Nature, and Community </span> </h3> <p> <span> Rucking isn’t just a physical exercise—it’s mental conditioning. Michael Easter points out on the Huberman Lab podcast: </span> </p> <p> <span> <br/> </span> </p> <p> <span> “We’re the only mammal that can pick up a weight and carry it a long distance… and it absolutely shaped us into who we are.” </span> </p> <p> <span> <br/> </span> </p> <p> <span> This evolutionary perspective emphasizes why rucking naturally builds resilience and mental toughness. From personal experience, the challenge of carrying weight during long walks or hikes teaches grit, perseverance, and provides a sense of achievement. </span> </p> <p> <span> <br/> </span> </p> <p> <span> Additionally, rucking gets you outside, helping you reconnect with nature, which is scientifically shown to improve mental health and reduce stress. Plus, it’s inherently social—you can easily invite friends and family along, turning exercise into a community-building experience. </span> </p> <p> <span> <br/> </span> </p> <h3> <span> Hear it from the Experts: Easter and Huberman on Rucking </span> </h3> <p> <span> I highly recommend this Huberman Lab clip featuring Michael Easter. They break down exactly why rucking is such an effective and approachable training method: </span> </p> <p> <a href="https://www.youtube.com/watch?v=6XQgkA_H7z4" target="_blank"> <strong> Watch Now: How &amp; Why to Ruck for Weight Loss &amp; Strength | Michael Easter &amp; Dr. Andrew Huberman </strong> </a> </p> <p> <span> They discuss: </span> </p> <ul> <li> <span> Why rucking burns significantly more calories than regular walking <br/> <br/> </span> </li> <li> <span> How it effectively blends cardio and strength training <br/> <br/> </span> </li> <li> <span> Practical tips to start rucking safely and sustainably <br/> <br/> </span> </li> </ul> <p> <span> <br/> </span> </p> <h3> <span> Practical Tips for Adding Rucking into Your Routine </span> </h3> <h3> <span> <br/> </span> </h3> <p> <span> Ready to give it a try? Here’s a practical way to start today: </span> </p> <ul> <li> <strong> Use what you have: </strong> <span> <span> Grab a backpack and start with 10–20 lbs (sandbags, weight plates, or household items work great). <br/> <br/> </span> </span> </li> <li> <strong> Begin gradually: </strong> <span> <span> Keep your pace comfortable—if you can talk while walking, you’re doing it right. <br/> <br/> </span> </span> </li> <li> <strong> Increment slowly: </strong> <span> <span> Add only a few pounds per week as your body adapts. <br/> <br/> </span> </span> </li> <li> <strong> Pair it with Prototype workouts: </strong> <span> <span> Supplement your strength and conditioning sessions by integrating rucking as low-impact cardio. Even after a training session! <br/> <br/> </span> </span> </li> <li> <strong> Make it social: </strong> <span> <span> Invite friends and family—turn it into a fun social activity. <br/> <br/> </span> </span> </li> </ul> <p> <span> <br/> </span> </p> <h3> <span> Operation Triad: September 27, 2025 </span> </h3> <p> <span> <span> One of our long term members here at Prototype, Mark DiRienzo invited me to take part part in Operation Triad hosted by Green Beret Fitness on </span> </span> <strong> September 27, 2025 </strong> <span> —a fantastic community-focused rucking event that combines fitness, camaraderie, and the great outdoors. It's a 20+ mile ruck that crosses into Massachusetts, Connecticut and New York (hence the "Triad"). Check it out below, and if you're interested in participating let me know! </span> </p> <p> <span> <br/> </span> </p> <p> <a href="https://www.greenberetfitness.com/event-details/operation-triad-2025" target="_blank"> <strong> Learn More: Operation Triad 2025 </strong> </a> </p> <p> <span> <br/> </span> </p> <h3> <span> Bottom Line: Why I like to Ruck, and Why You Should Too </span> </h3> <p> <span>  It's a workout and has been a great low-impact supplement for me. The best is when I can do it with others, outside but even on cold, rainy days at the gym I'll throw on my weighted pack (40-50lbs) and go for 30-60 minutes on the treadmill. The biggest thing though is that it's helped me with my own mindset. On days when I'm not feeling "motivated" to join a class workout or my own strength training, I supplement that in instead. It's kept me consistent and has given me the space to think. Now that doesn't mean just "ruck" and that replaces your other training, think of it as supplementing. </span> </p> <p> <span> <br/> </span> </p> <p> <span> It's practical, evidence-based, and enjoyable. Whether your goal is to burn fat, maintain muscle, build mental resilience, or simply enjoy nature and good company, rucking checks all the boxes. </span> </p> <p> <span> <br/> </span> </p> <p> <span> Give it a try—and reach out to me at Prototype Training Systems if you have questions or want additional guidance. Enjoy the trails, and take advantage of the beautiful weather while it lasts! </span> </p> <p> <span> <br/> </span> </p> <h3> <span> References for Further Reading and Evidence: </span> </h3> <ul> <li> <a href="https://www.youtube.com/watch?v=6XQgkA_H7z4" target="_blank"> <strong> Huberman Lab Podcast (Michael Easter on Rucking) </strong> <br/> <br/> </a> </li> <li> <a href="https://www.goruck.com/blogs/news-stories/the-benefits-of-rucking" target="_blank"> <strong> The Benefits of Rucking – GORUCK </strong> <br/> <br/> </a> </li> <li> <a href="https://pristineventures.com/health-benefits-of-backcountry-hunting-in-alaska-the-scientific-evidence/" target="_blank"> <strong> Health Benefits of Backcountry Hunting in Alaska (Pristine Ventures) </strong> <br/> <br/> </a> </li> <li> <a href="https://eastermichael.com/book/" target="_blank"> <strong> Michael Easter’s book: "The Comfort Crisis" </strong> <br/> <br/> </a> </li> <li> <a href="https://prototypetraining.com" target="_blank"> <strong> Prototype Training Systems (Westborough, MA) </strong> <br/> <br/> </a> </li> <li> <a href="https://www.greenberetfitness.com/event-details/operation-triad-2025" target="_blank"> <strong> Operation Triad Event (Green Beret Fitness) </strong> </a> </li> </ul> <p> <span> <br/> </span> </p> </div> Tue, 22 Jul 2025 19:26:48 GMT http://www.prototypetraining.com/rucking-turn-your-walks-into-fat-burning-muscle-building-workouts Westborough Massachusetts gym,Westborough MA fitness,sustainable fat loss,fat loss coaching westborough,Westborough gym,strength training for fat loss,Westborough fitness,Prototype Training Systems,fitness in Westborough MA,gym Westborough MA,fat loss blog,Westborough MA gym,prototype gym westborough,Rucking,prototype training systems,gym westborough ma,mental fitness Westborough gym thumbnail main image http://www.prototypetraining.com/why-the-rise-of-girls-in-sports-matters-more-than-everfrom-a-dad-and-coach Why girls in sports matters more than ever and the changes that we are seeing across the board from all the different options available to the mental impact. <h3> From a Dad and a Coach </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/ChatGPT+Image+Jul+18-+2025-+10_06_59+AM.png"/> </div> <div data-rss-type="text"> A few nights ago, my 3-year-old daughter Charlotte sprinted across our living room, arms out like wings, yelling “I’m so fast, Daddy!” while her younger sister, Avery—barely 18 months—clapped wildly. It was one of those small, fleeting moments that hit you harder than expected. That joy, that boldness, that belief in her body and what it can do—that’s what I want to protect and nurture. <div> <br/> </div> <div> As a coach, I’ve spent years watching people &amp; athletes of all ages develop confidence through movement. But now, as a dad (with a third daughter due this fall), I’m looking at the landscape of youth sports differently. I’m not just watching the trend of more girls getting involved in sports—I’m deeply invested in where it’s heading and why it matters. </div> <div> <br/> </div> <div> <b> Girls Are Showing Up—and It’s Not an Accident </b> </div> <div> Recent data from the <i> State of Play 2024 </i> report shows that more girls are playing sports now than at any point in the last decade. In fact, <b> 38% of girls aged 13–17 and 34% of girls aged 6–12 </b> played sports in 2023—numbers that haven't been this high since at least 2012. That’s a huge win—but one we’ve had to fight for. </div> <div> <br/> </div> <div> For years, the story has been about boys and competition. But that’s changing. Girls are not just “joining in”—they’re leading. We’re seeing it everywhere: </div> <div> <br/> </div> <div> <ul> <li> Flag football teams for girls in New York more than tripled in a single season, jumping from 51 teams to 176. </li> <li> Wrestling and ice hockey—once considered “boys only”—are growing with serious female participation. </li> <li> Volleyball, track, gymnastics, and basketball remain strongholds for girls, but now there’s also momentum around rugby, cricket, and even eSports-adjacent hybrid games. </li> </ul> </div> <div> <br/> </div> <div> <span> <b> Why Now? What’s Fueling This? </b> </span> </div> <div> <span> <b> <br/> </b> </span> </div> <div> It’s not just one thing—it’s a shift. A shift in visibility, access, and belief. </div> <div> <br/> </div> <div> <ul> <li> <b> Role Models Matter: </b> The success of the U.S. Women’s Soccer Team, WNBA athletes like Caitlin Clark, and Olympians like Simone Biles have made "girl" and "athlete" synonymous. </li> <li> <b> Better Access: </b> Programs like the NFL’s support for girls' flag football and community initiatives are removing barriers. Sports are finally being offered to girls the same way they’ve always been offered to boys. </li> <li> <b> Cultural Tides Are Turning: </b> There’s a broader recognition now—among parents, schools, and communities—that girls benefit just as much, if not more, from athletic participation. It's not about winning—it’s about becoming. </li> </ul> </div> <div> <br/> </div> <div> As a coach, I’ve had countless conversations with parents, and you hear the same thread: “I want her to be confident. I want her to have a space where she’s not afraid to fail.” Sports can be that space—if we do it right. </div> <div> <br/> </div> <div> <span> <b> Sports Aren’t Just Fun—They’re a Mental Health Lifeline </b> </span> </div> <div> This part is personal. Too many kids are hurting. The CDC reports that <b> 1 in 3 teenage girls in the U.S. seriously considered suicide in 2021 </b> —the highest rate in over a decade. Rates of anxiety and depression among girls are rising fast. </div> <div> <br/> </div> <div> But there’s hope—real, measurable hope—in movement. </div> <div> <br/> </div> <div> <ul> <li> Girls who play sports are <b> significantly less likely </b> to suffer from depression, anxiety, and low self-esteem. </li> <li> The Women’s Sports Foundation found that girls in <b> sports report higher life satisfaction, stronger peer relationships, </b> and fewer symptoms of mental distress. </li> <li> A Swedish study tracked over 16,000 kids and found that those who were <b> physically active at age 11 had a 12% lower risk </b> of psychiatric diagnosis by 18. And organized sports had the strongest positive effect—for girls. </li> </ul> </div> <div> <br/> </div> <div> When my daughter runs, climbs, kicks, falls and gets back up—she’s not just building strength. She’s building resilience. And in a world that’s increasingly hard on our kids, especially our girls, that might be the most valuable thing we can give them. </div> <div> <br/> </div> <div> <span> <b> Let’s Not Waste This Moment </b> </span> </div> <div> <span> <b> <br/> </b> </span> </div> <div> This generation is poised to shift the narrative—not just about who gets to play, but why they play. My hope as a parent isn’t that Charlotte or Avery becomes an Olympian. <b> It’s that they grow up believing their body is strong, that failure is safe, that effort matters more than outcome, and that sport is a place where they belong. </b> </div> <div> <br/> </div> <div> To the other parents reading this—especially the dads of daughters—I want to say this: the gym, the field, the mat, the court... they can be sacred spaces for our girls. But only if we show up for them. Cheer. Encourage. Stay when it gets hard. Let them fall, and celebrate when they rise. </div> <div> <br/> </div> <div> We’re not just coaching games. We’re coaching humans. And if we do this right, the real win is how they carry themselves long after the final whistle. </div> <div> <br/> </div> <div> -A Dad &amp; a Coach </div> <div> <br/> </div> <div> <b> Resources and Data Sources </b> </div> <div> Aspen Institute – State of Play 2024 </div> <div> <br/> </div> <div> Times Union – Girls Changing the Game in Flag Football &amp; Wrestling </div> <div> <br/> </div> <div> Women’s Sports Foundation – Thriving Through Sport </div> <div> <br/> </div> <div> Washington Post – Youth Sports and Mental Health Study </div> </div> Fri, 18 Jul 2025 14:10:38 GMT http://www.prototypetraining.com/why-the-rise-of-girls-in-sports-matters-more-than-everfrom-a-dad-and-coach youth athletic development,Westborough MA fitness,Jonathan Haidt Anxious Generation,Westborough youth sports,community youth programs,kids classes westborough ma,kids athletic development,how sports help kids,Prototype Training Systems,building resilient kids,kids and screen time,youth anxiety solutions,kids and physical activity,benefits of youth sports thumbnail main image http://www.prototypetraining.com/july-prototype-of-the-month-kathy-bridge <h3> July POM: Kathy Bridge </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-07-03+at+11.54.48+AM.png"/> </div> <div data-rss-type="text"> <div> <span> Kathy has been an amazing  member of the PTS community for 12 years and an incredible part of our community. Here, she shares her journey with Prototype. Thank you for being you — you truly deserve to be our July POM! <span>   </span> </span> </div> <div> <span> <span> <br/> </span> </span> </div> <div> <span> <span> <b> 1.) Share your experience at Prototype </b> </span> </span> </div> <div> <span> <span> I love Prototype. I knew Mike and Brian from BSC and Mike approached me one day, saying that he thought I would really love a crossfit workout. Naturally, I thought he was out of his mind. I have loved every minute of my time for the past 12 years. </span> </span> </div> <div> <span> <span> <br/> </span> </span> </div> <div> <span> <span> <br/> </span> </span> </div> <div> <span> <span> <b> 2.) What is your favorite part about being at Prototype? </b> </span> </span> </div> <div> <span> <span> The community. No matter what class I take, everyone is warm and welcoming. It isn’t always easy to walk into a new class, at Prototype that is never an issue for me. </span> </span> </div> <div> <span> <span> <br/> </span> </span> </div> <div> <span> <span> <br/> </span> </span> </div> <div> <span> <span> <b> 3.) What are your hobbies and activities? </b> </span> </span> </div> <div> <span> <span> I love to travel. I enjoy hiking, walking, tennis and swimming. </span> </span> </div> <div> <span> <span> <br/> </span> </span> </div> <div> <span> <span> <br/> </span> </span> </div> <div> <span> <span> <b> 4.) How has Prototype helped you or solved a problem for you? </b> </span> </span> </div> <div> <span> <span> When I am at Prototype, I can block out the noise of the world around me and just breathe. </span> </span> </div> <div> <span> <span> <br/> </span> </span> </div> <div> <span> <span> <br/> </span> </span> </div> <div> <span> <span> <b> 5.) What are you continuing fitness goals to this point? </b> </span> </span> </div> <div> <span> <span> My dad lived until 101.5 years old. He always did some form of exercise and it paid off for him. My goals are to continue to be active, get on the floor with my grandchildren and be able to get up. I really feel that exercising is akin to making a deposit for the future. There will come a time when I will have to make some withdrawals, and I want to have enough deposits to cover those withdrawals.  </span> </span> </div> <div> <span> <span> <br/> </span> </span> </div> <div> <span> <span> <br/> </span> </span> </div> <div> <span> <span> <b> 6.) Favorite Quote </b> </span> </span> </div> <div> <span> <span> In a world where you can choose to be anything, choose to be kind </span> </span> </div> <div> <span> <span> <br/> </span> </span> </div> <span>   </span> </div> Thu, 03 Jul 2025 17:04:42 GMT http://www.prototypetraining.com/july-prototype-of-the-month-kathy-bridge thumbnail main image http://www.prototypetraining.com/reclaiming-energy-focus-resilience-why-recovery-belongs-in-your-corporate-wellness-plan Burnout is affecting teams and people across the country. Be proactive and get your team to focus on recovery as much as you are focusing on performance <h3> Improve Burn Out. Add Recovery. </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/ChatGPT+Image+Jul+1-+2025-+03_50_19+PM.png"/> </div> <div data-rss-type="text"> In today’s fast-paced business world, your people are your edge—and they’re under pressure like never before. Between relentless digital demands, rising burnout rates, and a chronic lack of restorative time, employees aren’t just tired… they’re depleted. <div> <br/> </div> <div> According to a <b> 2022 McKinsey Health Institute </b> global survey, <b> one in four employees </b> is experiencing symptoms of burnout—ranging from emotional exhaustion to diminished motivation and cognitive function. Even more alarming, Gallup data shows that only <b> 21% of employees are engaged at work globally, while 44% report experiencing daily stress, </b> making burnout one of the greatest threats to workplace performance and retention today. </div> <div> <br/> </div> <div> But what if the solution wasn’t another webinar or step-counting challenge? </div> <div> <br/> </div> <div> What if it was a chance to <b> slow down, recharge deeply, and return stronger </b> —physically, mentally, and emotionally? </div> <div> <br/> </div> <div> <span> <b> &#55357;&#56577; Recovery Is the Missing Link in Corporate Wellness </b> </span> </div> <div> <span> <b> <br/> </b> </span> </div> <div> Most wellness programs focus on productivity—but <b> recovery is what fuels it. </b> </div> <div> <br/> </div> <div> We now understand that without adequate recovery, the body stays in a prolonged state of sympathetic overdrive—contributing to chronic stress, inflammation, poor sleep, and decreased decision-making ability. Your organization’s edge lies in how well your people can restore, not just perform. </div> <div> <br/> </div> <div> Recovery practices offer measurable outcomes across three key dimensions: </div> <div> <br/> </div> <div> <span> <b> &#55357;&#56587; Energy Restoration: Infrared &amp; Red Light Therapy </b> </span> </div> <div> <span> <b> <br/> </b> </span> </div> <div> Research published in Lasers in Medical Science shows that <b> photobiomodulation (red and near-infrared light therapy) </b> can improve mitochondrial function, reduce oxidative stress, and accelerate muscle recovery post-fatigue. It has also been shown to support improved sleep quality, which is directly tied to focus, mood, and workplace performance. </div> <div> <br/> </div> <div> <span> <b> &#55358;&#56800; Cognitive Clarity: Cold Plunge &amp; Breathwork </b> </span> </div> <div> <span> <b> <br/> </b> </span> </div> <div> Cold-water immersion, especially at temperatures of 50-59°F, triggers <b> norepinephrine release </b> , which enhances alertness, focus, and mood. A 2023 systematic review in PLOS One found that cold exposure significantly reduces markers of systemic inflammation and <b> improves stress resilience </b> <b> and brain function </b> when practiced consistently. </div> <div> <br/> </div> <div> Additionally, slow-paced breathwork (especially nasal or diaphragmatic breathing) has been proven to shift the body into parasympathetic tone and reduce cortisol levels within minutes. </div> <div> <br/> </div> <div> <span> <b> ❤️ Emotional Resilience: Compression, Quiet, &amp; Mobility </b> </span> </div> <div> <span> <b> <br/> </b> </span> </div> <div> Compression therapy, such as pneumatic compression (e.g., Normatec), improves circulation, accelerates recovery from fatigue, and is associated with reduced delayed-onset muscle soreness (DOMS) according to Journal of Strength and Conditioning Research. </div> <div> <br/> </div> <div> Equally important is the <b> space to decompress. </b> Studies in Occupational Health Psychology show that <b> scheduled recovery breaks—especially those involving physical relaxation or mindfulness—enhance emotional regulation, resilience, and long-term well-being. </b> </div> <div> <br/> </div> <div> <i> <b> Burnout isn't about working too hard—it's about recovering too little. </b> </i> </div> <div> <br/> </div> <div> <span> <b> &#55358;&#56778;&#55357;&#56613; What We Offer </b> </span> </div> <div> We’ve built a state-of-the-art recovery space designed to serve both high-performers and everyday professionals alike. Tools include: </div> <div> <br/> </div> <div> <ul> <li> <b> Infrared &amp; Red Light Sauna </b> </li> <li> <b> Cold Plunge Therapy </b> </li> <li> <b> Normatec Compression Recovery </b> </li> <li> <b> Guided Breathwork &amp; Mindfulness Tools </b> </li> <li> <b> Mobility Zones &amp; Massage Guns </b> </li> <li> <b> BFR (Blood Flow Restriction) Cuffs for Recovery Training </b> </li> </ul> </div> <div> <br/> </div> <div> Whether your team is training for a marathon—or just trying to survive another Zoom quarter—these science-backed modalities are proven to help people feel better, think clearer, and perform at a higher level. </div> <div> <br/> </div> <div> <span> <b> &#55357;&#56520; Real Benefits for Your Business </b> </span> </div> <div> Incorporating recovery isn’t just good for people—it’s good for your bottom line. </div> <div> <br/> </div> <div> &#55357;&#56508; <b> Companies investing in employee well-being programs see a 5:1 to 11:1 ROI </b> , according to the Harvard Business Review. And organizations that actively support recovery protocols show: </div> <div> <br/> </div> <div> <ul> <li> Lower absenteeism &amp; burnout rates </li> <li> Higher productivity per hour worked </li> <li> Improved cognitive performance &amp; executive function </li> <li> Enhanced team morale, retention &amp; engagement </li> <li> Reduced healthcare costs over time </li> </ul> </div> <div> <br/> </div> <div> Even <b> 1–2 recovery sessions per month </b> can significantly reduce chronic stress markers like cortisol, according to a meta-analysis published in Frontiers in Psychology. </div> <div> <br/> </div> <div> <span> <b> &#55356;&#57314; Corporate Wellness Demo Day: Let Your Team Experience It </b> </span> </div> <div> <span> <b> <br/> </b> </span> </div> <div> Want to see what recovery looks like in action? </div> <div> <br/> </div> <div> We're inviting local businesses to book a Corporate Wellness Demo Day at our facility: </div> <div> <br/> </div> <div> ✅ Exclusive access to our recovery space </div> <div> ✅ Hands-on experience with tools like red light, sauna, and cold plunge </div> <div> ✅ A guided walkthrough by our expert staff </div> <div> ✅ Insight into scalable wellness integrations for your organization </div> <div> ✅ Optional biometric testing or recovery tracking </div> <div> <br/> </div> <div> Whether you're testing the waters or ready to roll out a new wellness strategy, this no-obligation session is a powerful starting point. </div> <div> <br/> </div> <div> <span> <b> &#55357;&#56553; Let’s Build a Healthier, More Resilient Workforce—Together </b> </span> </div> <div> <span> <b> <br/> </b> </span> </div> <div> Your team doesn’t need another wellness email—they need real recovery. </div> <div> <br/> </div> <div> Let’s help them bounce back better, think clearer, and lead stronger. </div> <div> <br/> </div> <div> To schedule your Corporate Wellness Demo Day, contact CEO/Founder Mike Collette directly: Mike@prototypetraining.com </div> <div> <br/> </div> <div> <br/> </div> <div> <b> &#55357;&#56538; References </b> </div> <div> McKinsey Health Institute. (2022). Addressing Employee Burnout and Resilience Globally. </div> <div> <br/> </div> <div> Gallup. (2023). State of the Global Workplace Report. </div> <div> <br/> </div> <div> Andersson, M., et al. (2017). Photobiomodulation improves cognitive performance and sleep quality. Lasers in Medical Science. </div> <div> <br/> </div> <div> Bleakley, C.M., &amp; Davison, G.W. (2010). What is the biochemical and physiological rationale for using cold-water immersion in sports recovery? British Journal of Sports Medicine. </div> <div> <br/> </div> <div> Tipton, M.J., et al. (2017). Cold-water immersion: kill or cure? Experimental Physiology. </div> <div> <br/> </div> <div> Zaccaro, A., et al. (2018). How breath-control can change your life: A systematic review on psychophysiological correlates of slow breathing. Frontiers in Human Neuroscience. </div> <div> <br/> </div> <div> Gibbons, M.J., et al. (2021). Compression Therapy for Recovery. Journal of Strength and Conditioning Research. </div> <div> <br/> </div> <div> Bennett, A.A., et al. (2018). Psychological detachment from work during off-job time: Predictive role of recovery experiences. Journal of Occupational Health Psychology. </div> <div> <br/> </div> <div> Zhang, Y., et al. (2021). Workplace well-being programs and chronic stress markers: A meta-analysis. Frontiers in Psychology. </div> <div> <br/> </div> <div> Harvard Business Review. (2021). The ROI of Employee Well-being Programs. </div> </div> Tue, 01 Jul 2025 20:08:52 GMT http://www.prototypetraining.com/reclaiming-energy-focus-resilience-why-recovery-belongs-in-your-corporate-wellness-plan Westborough Massachusetts gym,cold plunge,Westborough MA fitness,employee recovery services near me,gym with sauna,prototype training systems,Westborough gym,recovery,Westborough fitness,Prototype Training Systems,fitness in Westborough MA,sauna,Westborough MA gym,recovery tools westborough ma,recovery gym westborough ma,gym with cold plunge,employee wellness thumbnail main image http://www.prototypetraining.com/raising-resilient-kids-in-an-anxious-world-why-movement-and-mentorship-matter Helping build better kids, not just better athletes <h3> From Screens to Strength: Reclaiming Childhood Through Sport and Community </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/The+Adventures+of+Hackey+Horkey.pdf.png"/> </div> <div data-rss-type="text"> As parents, coaches, and community leaders, we find ourselves at a pivotal moment. Our children are grappling with unprecedented challenges to their mental and physical well-being. The comforting routines of play, connection, and physical activity that once defined childhood are being overshadowed by screens, isolation, and mounting anxiety. <div> <br/> </div> <div> At <b> Prototype Training Systems </b> , our mission has always been to <b> build better kids—not just better athletes </b> . Today, that mission is more critical than ever. </div> <div> <br/> </div> <div> <b> &#55357;&#56521; The Alarming Decline in Youth Mental Health </b> </div> <div> Social psychologist Jonathan Haidt, in his book The Anxious Generation, highlights a disturbing trend: beginning around 2012, coinciding with the widespread adoption of smartphones and social media, rates of anxiety, depression, self-harm, and suicide among adolescents have surged. Haidt refers to this shift as the "Great Rewiring" of childhood, where traditional play-based experiences have been replaced by constant digital engagement . </div> <div> <br/> </div> <div> This digital immersion has led to: </div> <div> <br/> </div> <div> <ul> <li> Increased feelings of inadequacy and social comparison </li> <li> Reduced face-to-face interactions and real-world social skills </li> <li> Heightened anxiety and depressive symptoms </li> </ul> </div> <div> <br/> </div> <div> Moreover, the lack of unstructured, independent play has deprived children of essential opportunities to develop resilience, problem-solving abilities, and confidence. </div> <div> time.com </div> <div> <br/> </div> <div> <b> ⚠️ Physical Health Concerns: A Growing Epidemic </b> </div> <div> <b> <br/> </b> </div> <div> <span> The mental health crisis is paralleled by alarming physical health statistics: </span> </div> <div> <br/> </div> <div> <ul> <li> <b> Over 80% of adolescents worldwide are not meeting recommended physical activity levels, </b> leading to increased risks of obesity, type 2 diabetes, and cardiovascular diseases . </li> <li> In the United States, <b> the prevalence of obesity among children and adolescents has more than tripled since the 1970s, </b> contributing to a host of chronic health issues . </li> </ul> </div> <div> <br/> </div> <div> These physical health challenges are intricately linked to mental well-being, creating a cycle that is difficult to break. </div> <div> <br/> </div> <div> <span> <b> &#55356;&#57283;‍♂️ The Transformative Power of Sports and Community </b> </span> </div> <div> <span> <b> <br/> </b> </span> </div> <div> Engagement in sports and community activities offers a potent antidote to these challenges: </div> <div> <br/> </div> <div> <ul> <li> <b> Mental Health Benefits: </b> Participation in team sports has been associated with lower levels of anxiety and depression among adolescents </li> <li> <b> Development of Life Skills: </b> Sports provide a platform for children to develop resilience, leadership, teamwork, and communication skills . </li> <li> <b> Enhanced Physical Health: </b> Regular physical activity through sports helps in maintaining healthy weight, improving cardiovascular health, and reducing the risk of chronic diseases . </li> </ul> </div> <div> <br/> </div> <div> Moreover, community-based sports programs foster a sense of belonging and support, which are crucial for emotional development. </div> <div> <br/> </div> <div> <span> <b> &#55358;&#56605; A Call to Action </b> </span> </div> <div> <span> <b> <br/> </b> </span> </div> <div> The challenges our children face are multifaceted, but so are the solutions. By prioritizing sports and community engagement, we can: </div> <div> <br/> </div> <div> <ul> <li> <b> Reintroduce balance into our children's lives </b> , countering the dominance of digital screens and addictive routines that erode attention, joy, and social confidence. </li> <li> <b> Create environments where kids are allowed to fail </b> —on the field, in the gym, and with their peers. Because falling short, trying again, and learning to get back up is where real resilience is built. </li> <li> <b> Replace isolation with connection, and performance pressure with process-focused growth </b> . Youth sports done right create teams, mentors, and habits that serve kids far beyond the scoreboard. </li> </ul> </div> <div> <br/> </div> <div> At Prototype Training Systems, we are committed to being part of this solution. We invite parents, coaches, and community members to join us in building systems that put people over performance, and effort over outcomes—systems where movement, mentorship, and mindset matter most. </div> <div> <br/> </div> <div> <span> <b> &#55357;&#56538; Sources &amp; Further Reading </b> </span> </div> <div> Haidt, Jonathan. The Anxious Generation: How the Great Rewiring of Childhood is Causing an Epidemic of Mental Illness </div> <div> <br/> </div> <div> Book site: https://www.anxiousgeneration.com </div> <div> <br/> </div> <div> WSJ Review: https://www.wsj.com/arts-culture/books/the-anxious-generation-review-apps-angst-and-adolescence-43076dc8 </div> <div> <br/> </div> <div> TIME feature: https://time.com/6968942/jonathan-haidt-2 </div> <div> <br/> </div> <div> People.com summary: https://people.com/smartphones-hurt-kids-mental-health-harm-anxious-generation-exclusive-8622265 </div> <div> <br/> </div> <div> CDC – Physical Activity Facts </div> <div> https://archive.cdc.gov/www_cdc_gov/healthyschools/physicalactivity/pdf/facts.pdf </div> <div> <br/> </div> <div> World Health Organization – Adolescent Inactivity </div> <div> https://www.weforum.org/stories/2019/12/adolescents-youth-inactivity-exercise-health-obesity </div> <div> <br/> </div> <div> Health.gov – Youth Sports and Mental Health Report </div> <div> https://health.gov/sites/default/files/2020-09/YSS_Report_OnePager_2020-08-31_web.pdf </div> <div> <br/> </div> <div> Advances in Psychiatry and Behavioral Health – Benefits of Sports for Mental Health </div> <div> https://www.advancesinpsychiatryandbehavioralhealth.com/article/S2667-3827%2821%2900011-9/fulltext </div> <div> <br/> </div> <div> Aspen Institute – State of Play: Project Play Report </div> <div> https://projectplay.org/state-of-play-2023/participation </div> <div> <br/> </div> <div> SFIA – Youth Sports Participation Growth (2023) </div> <div> https://sfia.org/resources/team-sports-category-records-highest-number-of-participation-in-nearly-10-years </div> <div> <br/> </div> <div> Parents.com – The Rising Cost of Youth Sports </div> <div> https://www.parents.com/parents-struggle-with-cost-of-sports-for-kids-8760778 </div> <div> <br/> </div> <div> Romper – The Decline of Recreational Sports </div> <div> https://www.romper.com/parenting/youth-recreational-sports-programs-dwindling-access </div> <div> <br/> </div> <div> Denver7 – Youth Sports Program Closures Post-COVID </div> <div> https://www.denver7.com/news/national/youth-sport-participation-has-been-declining-for-decades </div> </div> Tue, 01 Jul 2025 17:22:14 GMT http://www.prototypetraining.com/raising-resilient-kids-in-an-anxious-world-why-movement-and-mentorship-matter Westborough Massachusetts gym,youth mental health,youth sports participation,Jonathan Haidt Anxious Generation,kids and screen time,benefits of youth sports,building resilient kids,youth anxiety solutions,community youth programs,Westborough youth sports,Prototype Training Systems,Westborough MA gym,kids and physical activity,mental health and exercise,how sports help kids,decline in recreational sports,youth coaching tips,parent resources for youth sports,mental health crisis in teens,resilience through sport,team sports and wellbeing,Jonathan Haidt Anxious Generation,Westborough MA fitness,kids classes westborough ma,LTAD,Westborough gym,personal training westborough,Prototype Training Systems,youth mental health,westborough ma gym,youth sports psychology,Westborough MA gym,fitness coaching psychology,youth sports mindset,benefits of youth sports thumbnail main image http://www.prototypetraining.com/the-hidden-power-of-investing-in-loss Investing in loss means that sometimes you need to get worse before you get better <h3> Sometimes you have to get WORSE, before you get BETTER </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/ChatGPT+Image+Jun+19-+2025-+09_12_03+AM.png"/> <span> </span> </div> <div data-rss-type="text"> <div> In a world obsessed with instant results, there’s something deeply uncomfortable — and profoundly powerful — about choosing the slower path. The one that doesn’t guarantee quick wins. The one where you might struggle more now to grow stronger later. This is the mindset behind what <a href="https://www.joshwaitzkin.com/" target="_blank"> Josh Waitzkin </a> calls <b> “investing in loss.” </b> </div> <div> <br/> </div> <div> Waitzkin, a chess prodigy turned martial arts champion, explains that <b> progress often requires us to deliberately step into discomfort. </b> To take a few steps back. To be willing to look bad, lose short-term battles, and unlearn rigid habits — all in service of something far greater: <b> mastery </b> . </div> <div> <br/> </div> <div> It’s a hard sell. Especially in with kids youth sports. And not so much to the kids... but to us as parents. </div> <div> <br/> </div> <div> We’re wired to want the scoreboard to validate our choices. We cheer when our kids play on the "top team," score goals, or get more playing time. We associate winning with progress, and struggle with stagnation. But the truth is: some of the most important growth happens beneath the surface, during the awkward, inefficient, sometimes humbling stretch between knowing and becoming. </div> <div> <br/> </div> <div> <b> Growth Rarely Looks Linear </b> </div> <div> Ask any great performer — in sport, music, business — and they’ll tell you: there was a season when they had to <b> rebuild from the ground up. </b> </div> <div> <br/> </div> <div> Maybe it meant fixing a flawed movement pattern. Or playing with more skilled teammates and feeling outmatched for a while. Maybe it was about shifting their focus from output (stats, wins) to input (discipline, mindset, skill acquisition). </div> <div> <br/> </div> <div> In each case, they temporarily sacrificed certainty for growth. </div> <div> <br/> </div> <div> They invested in loss. </div> <div> <br/> </div> <div> <b> The Beginner’s Mind </b> </div> <div> <b> <br/> </b> </div> <div> One of the most powerful developmental mindsets is what’s called <b> “shoshin” </b> in Zen Buddhism — beginner’s mind. It’s the ability to approach any challenge with openness, curiosity, and a willingness to fail forward. Kids actually do this naturally… until adults start keeping score. </div> <div> <br/> </div> <div> As parents, coaches, and mentors, our role isn’t to shield kids from struggle — it’s to frame struggle as meaningful, and guide them through it. That means valuing progress over polish. It means recognizing that playing on the "best team" right now isn’t always best for their development. Sometimes the more powerful move is being in an environment where they have to lead, adapt, learn. </div> <div> <br/> </div> <div> <b> Winning Later Means Learning Now </b> </div> <div> <b> <br/> </b> </div> <div> Investing in loss doesn’t mean losing for the sake of it. It means being strategic about what matters most in the long run. </div> <div> <br/> </div> <div> It’s trusting that the player who struggles to keep up today might, with the right support, become a more complete, confident athlete tomorrow. </div> <div> <br/> </div> <div> It’s accepting that development doesn’t always feel good — but it’s worth it. </div> <div> <br/> </div> <div> It’s remembering that the best stories don’t come from comfort zones — they come from growth zones. </div> <div> <br/> </div> <div> So the next time your child feels behind, or the team isn’t dominant yet, or the short-term outcome doesn’t match the effort — pause. Look closer. </div> <div> <br/> </div> <div> They just might be in the middle of an investment that pays off for years. </div> </div> Thu, 19 Jun 2025 13:18:46 GMT http://www.prototypetraining.com/the-hidden-power-of-investing-in-loss investing in loss,youth sports mindset,kids sports development,beginner’s mind,prototype training systems,westborough ma gym,westborough personal training,kids athletic development,youth performance training,long-term athlete development,emotional resilience in sports,growth mindset for athletes,learning through failure,youth coaching philosophy,struggle builds strength,training mindset for kids,investing in struggle,parenting young athletes,youth sports psychology,prototype gym westborough,fitness coaching facility Westborough thumbnail main image http://www.prototypetraining.com/june-prototype-of-the-month-tim-matatall <h3> <span> June POM: Tim Matatall </span> </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-06-02+at+11.38.26+AM.png"/> </div> <div data-rss-type="text"> <div> <span> <b> 1.) Share your experience at Prototype.  </b> </span> </div> <div> <span> My experience at Prototype has been amazing. I really appreciate the culture and community at the gym. </span> </div> <div> <br/> </div> <div> <span> <b> 2.) What is your favorite part about being at Prototype? </b> </span> </div> <div> <span> The people are friendly, supportive and they love to celebrate each other. </span> </div> <div> <br/> </div> <div> <span> <b> 3.) What are your hobbies and activities? </b> </span> </div> <div> <span>  Gym, golf, and hiking </span> </div> <div> <br/> </div> <div> <span> <b> 4.) How has Prototype helped you or solved a problem for you? </b> </span> </div> <div> <span>  I’ve learned to view fitness as more of a journey with my future self in mind. . </span> </div> <div> <br/> </div> <div> <span> <b> 5.) What are you continuing fitness goals to this point? </b> </span> </div> <div> <span>  Improve my mobility and proper lifting form. </span> </div> <div> <br/> </div> <div> <span> <b> 6.) Favorite Quote </b> </span> </div> <div> <span>  You miss 100% of the shots you don’t take </span> </div> <div> <span>   </span> <br/> </div> </div> Mon, 02 Jun 2025 15:45:04 GMT http://www.prototypetraining.com/june-prototype-of-the-month-tim-matatall thumbnail main image http://www.prototypetraining.com/outrun-the-treadmill-mentality-why-fat-loss-isn-t-about-working-out Why exercise alone isn't the best strategy for fat loss if that is your goal! <h3> If You're Still Relying on Exercise to Lose Weight… You're Going to Lose </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/ChatGPT+Image+May+30-+2025-+09_02_17+AM.png"/> </div> <div data-rss-type="text"> <div> <b> Spoiler alert: </b> Exercise alone is not a winning weight loss strategy. In fact, if it’s your only lever, you’re likely setting yourself up to fail — not because movement doesn’t matter, but because it’s only one part of a much bigger metabolic equation. </div> <div> <br/> </div> <div> Let’s clear this up with real numbers, not noise. </div> <div> <br/> </div> <div> <span> <b> How Your Body Actually Burns Calories </b> </span> </div> <div> <br/> </div> <div> Your Total Daily Energy Expenditure (TDEE) — or the number of calories you burn each day — comes from four main sources: </div> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-05-30+at+8.45.30-AM.png" alt=""/> </div> <div data-rss-type="text"> <p> <span> &#55357;&#56538; Sources: </span> </p> <p> <span> Levine JA. Non-exercise activity thermogenesis (NEAT). Best Pract Res Clin Endocrinol Metab. 2002;16(4):679–702. </span> </p> <p> <span> Hall KD et al. Quantification of the effect of energy imbalance on bodyweight. Lancet. 2011;378(9793):826–837. </span> </p> <p> <span> <br/> </span> </p> <h3> <span> Why You Can’t Out-Train a Poor Diet </span> </h3> <p> <span> Even a “great” workout — say, 45 minutes of high-intensity training — might burn 300–500 calories. That’s about the same as: </span> </p> <p> <span> <br/> </span> </p> <ul> <li> <span> 1 muffin and a flavored latte </span> </li> <li> <span> 1 Chipotle burrito </span> </li> <li> <span> Or just… overeating slightly all weekend </span> </li> </ul> <p> <span> <br/> </span> </p> <p> <strong> And research backs this up: </strong> </p> <p> <span> <br/> </span> </p> <p> <span> <span> A 2009 study from Louisiana State University followed women exercising 3–5x/week for 6 months. </span> </span> <strong> Result: negligible fat loss unless diet was also changed. </strong> </p> <p> <span> <br/> </span> </p> <p> <span> A 2012 meta-analysis in Obesity Reviews concluded that “exercise alone produces modest weight loss,” especially without dietary control. </span> </p> <p> <span> <br/> </span> </p> <h4> <span> So What’s the Point of Training Then? </span> </h4> <h4> <span> <br/> </span> </h4> <p> <strong> Because exercise is your metabolic amplifier, not your calorie eraser. </strong> </p> <p> <span> <br/> </span> </p> <p> <span> Here’s what smart strength training and aerobic work actually do: </span> </p> <p> <span> <br/> </span> </p> <h4> <span> 1. Builds Lean Muscle → Boosts BMR </span> </h4> <p> <span> Muscle is metabolically active. That means it takes more energy just to maintain it. Studies show that increasing muscle mass raises resting energy expenditure (BMR), even when you're doing nothing. </span> </p> <p> <span> <br/> </span> </p> <p> <span> &#55357;&#56538; Source: Wolfe RR. The underappreciated role of muscle in health and disease. Am J Clin Nutr. 2006;84(3):475–482. </span> </p> <p> <span> <br/> </span> </p> <h4> <span> 2. Improves Insulin Sensitivity </span> </h4> <h4> <span> <br/> </span> </h4> <p> <span> This makes your body more efficient at using carbs for fuel instead of storing them as fat. </span> </p> <p> <span> <br/> </span> </p> <p> <span> &#55357;&#56538; Source: Holten MK et al. Improved insulin sensitivity after physical training in insulin-resistant individuals. Diabetes. 2004;53(2):294–305. </span> </p> <p> <span> <br/> </span> </p> <h4> <span> 3. Enhances Hormonal Balance </span> </h4> <h4> <span> <br/> </span> </h4> <p> <span> Exercise (especially strength work and zone 2 aerobic training) helps regulate: </span> </p> <p> <span> <br/> </span> </p> <ul> <li> <span> Cortisol (stress hormone, linked to belly fat) </span> </li> <li> <span> Leptin and Ghrelin (hunger/fullness hormones) </span> </li> <li> <span> Testosterone and Growth Hormone (preserve/build muscle) </span> </li> </ul> <p> <span> <br/> </span> </p> <h4> <span> 4. Improves Sleep </span> </h4> <h4> <span> <br/> </span> </h4> <p> <span> Quality sleep increases leptin, reduces ghrelin, and improves dietary adherence. </span> </p> <p> <span> <br/> </span> </p> <p> <span> &#55357;&#56538; Source: Spiegel K et al. Sleep curtailment increases hunger and appetite. Ann Intern Med. 2004;141(11):846–850. </span> </p> <p> <span> <br/> </span> </p> <h3> <span> Training Is Like Investing in the Stock Market </span> </h3> <p> <span> Think of each workout like a deposit — not an instant return. </span> </p> <p> <span> <br/> </span> </p> <p> <span> “You don’t make money just because you bought stocks today. But over time, with consistency, the dividends compound.” </span> </p> <p> <span> <br/> </span> </p> <p> <span> In the same way: </span> </p> <p> <span> <br/> </span> </p> <ul> <li> <strong> A single workout burns 200-300 calories </strong> </li> </ul> <p> <span> <br/> </span> </p> <ul> <li> <strong> But 3 months of lifting + recovery = 5–10 lbs of added muscle </strong> </li> </ul> <p> <span> <br/> </span> </p> <ul> <li> <strong> That muscle burns more calories every day, even at rest </strong> </li> </ul> <p> <span> <br/> </span> </p> <p> <span> <span> And unlike cardio alone, </span> </span> <strong> strength training helps preserve muscle while in a caloric deficit </strong> <span> <span> — preventing the other outcome of losing body fat AND muscle. Just remember... more muscle, the more you burn. </span> </span> </p> <p> <span> <br/> </span> </p> <p> <span> &#55357;&#56538; Source: Schoenfeld BJ et al. Resistance training during weight loss: a meta-analysis. J Strength Cond Res. 2015;29(11):3024–3031. </span> </p> <p> <span> <br/> </span> </p> <h3> <span> The Real Fat Loss Formula: Nutrition + NEAT + Training + Sleep </span> </h3> <h3> <span> <br/> </span> </h3> <p> <strong> Let’s simplify: </strong> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-05-30+at+8.59.18-AM.png" alt=""/> </div> <div data-rss-type="text"> <h3> <span> If You Remember One Thing… </span> </h3> <h3> <span> <br/> </span> </h3> <p> <strong> Don’t chase sweat — chase systems. </strong> </p> <p> <span> <br/> </span> </p> <ul> <li> <span> Stop thinking of exercise as a punishment for eating. </span> </li> </ul> <p> <br/> </p> <ul> <li> <span> Stop thinking you can eat whatever you want because you worked out. </span> </li> </ul> <p> <span> <br/> </span> </p> <ul> <li> <span> Stop tracking your Fitbit burn like it’s gospel. </span> </li> </ul> <p> <span> <br/> </span> </p> <ul> <li> <span> Start training to be stronger, not just lighter. </span> </li> </ul> <p> <span> <br/> </span> </p> <p> <span> Your weight loss strategy should start in the kitchen — but it ends in how your body adapts to smarter inputs. </span> </p> <p> <span> <br/> </span> </p> <h3> <span> Want Help Building a Smarter System? </span> </h3> <h3> <span> <br/> </span> </h3> <p> <span> Whether you’re starting from scratch or already training but not seeing body comp changes — our coaches can help you design a sustainable, effective plan that works with your metabolism, not against it. Never hesitate to reach out to book a FREE No Sweat Intro Session OR if you're a current member, a Goal Review session at a time that works for you! </span> </p> <p> <span> <br/> </span> </p> <p> <strong> Sources &amp; Citations </strong> </p> <ul> <li> <span> Levine JA. NEAT. Best Pract Res Clin Endocrinol Metab. 2002. </span> </li> <li> <span> Hall KD. Energy imbalance. Lancet. 2011. </span> </li> <li> <span> Church TS et al. Exercise without weight loss. PLoS One. 2009. </span> </li> <li> <span> Wolfe RR. Muscle &amp; metabolism. Am J Clin Nutr. 2006. </span> </li> <li> <span> Holten MK et al. Insulin sensitivity. Diabetes. 2004. </span> </li> <li> <span> Spiegel K et al. Sleep &amp; hunger. Ann Intern Med. 2004. </span> </li> <li> <span> Schoenfeld BJ et al. RT + fat loss. JSCR. 2015. </span> </li> </ul> <p> <span> <br/> </span> </p> </div> Fri, 30 May 2025 13:04:35 GMT http://www.prototypetraining.com/outrun-the-treadmill-mentality-why-fat-loss-isn-t-about-working-out weight loss myths,can't out-train a bad diet,calorie burn breakdown,basal metabolic rate,NEAT vs exercise,weight loss strategy,fitness education,sustainable fat loss,strength training for fat loss,how metabolism works,fat loss blog,exercise and metabolism,prototype training systems,westborough ma gym,personal training westborough,fat loss coaching westborough,strength training westborough,metabolism explained,fitness blog weight loss,calorie burn hierarchy thumbnail main image http://www.prototypetraining.com/the-science-behind-the-rep-how-performance-coaching-works This visual guide breaks down the five key psychological principles behind effective performance coaching: Graded Exposure, Growth Mindset, the SAID Principle, Self-Efficacy, and Narrative Work. Learn how each concept helps clients build confidence, resilience, and lasting behavior change—one courageous rep at a time. <h3> Frameworks for our Performance Coaching Model </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/ChatGPT+Image+May+20-+2025-+04_47_21+PM.png"/> </div> <div data-rss-type="text"> <div> <a href="https://www.prototypetraining.com/what-is-performance-coaching" target="_blank"> In a recent post, I shared how performance coaching uses small physical challenges to help clients overcome self-doubt, build resilience, and gain confidence. </a>   </div> <div> <span> But the approach isn’t just experiential—it’s evidence-based. There’s real science behind why these moments on a curved treadmill, a jump rope, or a quiet reflection board actually change people. </span> </div> <div> <br/> </div> <div> Here are 5 of the core psychological principles that explain the deeper "why" behind performance coaching—and how we apply them at Prototype. </div> <div> <br/> </div> <div> <b> 1. Exposure Therapy in a Coaching Context </b> </div> <div> <b> <br/> </b> </div> <div> <b> What it looks like in coaching: </b> </div> <div> We create low-risk “reps of courage” by intentionally introducing challenges clients tend to avoid. Running on a curved treadmill. Coaching someone else. Making autonomous decisions in a session. These are our controlled exposure scenarios. </div> <div> <br/> </div> <div> <b> Why it works: </b> </div> <div> Graded exposure therapy, a key principle in cognitive behavioral psychology, helps people reduce anxiety and avoidance by gradually confronting discomfort with support and intention. </div> <div> <br/> </div> <div> <b> Study Support: </b> </div> <div> Gustafsson et al. (2015) demonstrated how mindfulness and acceptance, paired with exposure, can reduce performance anxiety in athletes and build resilience under pressure. </div> <div> <br/> </div> <div> <b> 2. Mindset Shifting Through Movement </b> </div> <div> <b> <br/> </b> </div> <div> <b> What it looks like in coaching: </b> </div> <div> Clients say, “I can’t.” Our job is to help them shift to “I can’t yet.” It’s a subtle but powerful change. We integrate this mindset training directly into physical movement—because the body often leads the brain. </div> <div> <br/> </div> <div> <b> Why it works: </b> </div> <div> Growth mindset theory shows that people who believe their abilities can be developed through effort respond better to challenge and bounce back from failure more effectively. </div> <div> <br/> </div> <div> <b> Study Support: </b> </div> <div> Yeager &amp; Dweck (2012) demonstrated that instilling a growth mindset leads to greater resilience, increased persistence, and improved motivation—especially under stress or fear of failure. </div> <div> <br/> </div> <div> <b> 3. SAID Principle for the Mind </b> </div> <div> <b> <br/> </b> </div> <div> <b> What it looks like in coaching: </b> </div> <div> We progressively challenge our clients—not just physically, but psychologically. A small rep might be using a new machine. A bigger rep might be leading a mini-teaching task. Each rep builds adaptation. </div> <div> <br/> </div> <div> <b> Why it works: </b> </div> <div> The SAID Principle (Specific Adaptation to Imposed Demands), originally from exercise science, applies to mental challenges as well. Minds, like muscles, adapt to stress when exposure is repeated and scaled appropriately. </div> <div> <br/> </div> <div> <b> Study Support: </b> </div> <div> Crust (2007) reviewed how structured exposure to challenge builds mental toughness, which aligns directly with how we build capacity session to session. </div> <div> <br/> </div> <div> <span> <b> 4. Self-Efficacy and Reflection </b> </span> </div> <div> <span> <b> <br/> </b> </span> </div> <div> <b> What it looks like in coaching: </b> </div> <div> We anchor success with reflection. We help clients document and recognize their wins—even when they feel small. The “Courage Evidence Board” is one way we make progress visible. </div> <div> <br/> </div> <div> <b> Why it works: </b> </div> <div> According to Bandura’s Self-Efficacy Theory, belief in your ability to succeed increases the likelihood that you will actually follow through. Reflection reinforces learning and solidifies identity change. </div> <div> <br/> </div> <div> <b> Study Support: </b> </div> <div> Bandura (1997) found that perceived self-efficacy directly predicts effort, resilience, and persistence in the face of challenge. </div> <div> <br/> </div> <div> <span> <b> 5. Narrative Reframing and Identity Work </b> </span> </div> <div> <span> <b> <br/> </b> </span> </div> <div> <b> What it looks like in coaching: </b> </div> <div> When a client says, “I failed,” we help them rewrite it: “I did something hard—and I learned.” These moments aren’t just about movement, they’re about changing internal stories. </div> <div> <br/> </div> <div> <b> Why it works: </b> </div> <div> Narrative therapy research shows that re-authoring your story helps individuals reclaim agency and change limiting beliefs. This is how identity shifts take root over time. </div> <div> <br/> </div> <div> <b> Study Support: </b> </div> <div> Douglas &amp; Carless (2006) explored how athletes who reconstructed their performance narratives became more resilient, confident, and growth-focused in and out of sport. </div> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-05-20+at+4.50.17-PM.png" alt=""/> </div> <div data-rss-type="text"> <h3> <span> Final Thought </span> </h3> <h3> <br/> </h3> <p> <span> At Prototype, performance coaching is about growth through exposure. We help people face hard things—not recklessly, but purposefully. The goal isn’t comfort. The goal is adaptation. </span> </p> <p> <br/> </p> <p> <span> So next time you're building a session, remember: every rep is a chance to shift someone’s story. This is science in practice. This is what performance coaching really means. </span> </p> <p> <br/> </p> <p> <strong> Disclaimer: </strong> </p> <p> <span> This post reflects the principles of performance coaching, NOT therapy. While the coaching process may surface emotional resistance or personal narratives, we are not licensed therapists, and this work is not a substitute for clinical mental health care. True therapeutic support is essential for many, and I deeply respect the role it plays. What we do in performance coaching is help people build awareness, develop resilience, and shift behavior patterns through structured physical challenges and mindset reflection in a safe, supportive environment.  </span> </p> <p> <span> <br/> </span> </p> <p> <span> If you're facing significant emotional or psychological challenges, please seek help from a licensed mental health professional. </span> </p> <p> <br/> </p> </div> Tue, 20 May 2025 20:54:18 GMT http://www.prototypetraining.com/the-science-behind-the-rep-how-performance-coaching-works performance coaching,growth mindset,exposure therapy in fitness,SAID principle,self-efficacy,narrative therapy,fitness coaching psychology,resilience training,coaching infographic,mental toughness,mindset shift,courage reps,behavior change coaching,client transformation,athletic mindset coaching,westborough ma,prototype training systems,gym westborough ma thumbnail main image http://www.prototypetraining.com/what-is-performance-coaching Performance coaching at Prototype Training Systems-what is it? It's a way that we help train the mind through the body <h3> A Glimpse Into the "Hard Reps" That Actually Matter </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/ChatGPT+Image+May+20-+2025-+04_23_04+PM.png"/> </div> <div data-rss-type="text"> <div> In the world of fitness, it’s easy to assume that coaching is just about reps, sets, and sweat. But the <a href="https://www.prototypetraining.com/performance-coaching" target="_blank"> Performance Coaching program </a> we've developed at Prototype goes beyond that. <b> It isn’t about chasing PRs—it's about rewiring the way people think, feel, and show up under pressure. </b> It's not therapy, but it is therapeutic. <b> In essence, it's training the mind through the body. </b> </div> <div> <br/> </div> <div> At its core, Performance Coaching uses the gym here at Prototype as a <b> "training arena" </b> —a relatively low-risk environment where people can face discomfort, challenge self-limiting narratives, and build the kind of mental resilience that transfers directly into life outside the walls. </div> <div> <br/> </div> <div> EVERYONE can use this but the approach is unique in some ways to that individual. When I say that i'll refer back to this notion of "what is normal?". We ALL have anxiety, some worse than others... we have all struggled with confidence. Some of us struggle on the opposite end, where there is an over confidence. </div> <div> <br/> </div> <div> But what I'm continuing to find is that there are many ways to train working on this imbalance in the gym, so you can apply it to areas outside the gym. Emotions and feelings drive our action or inaction. Bringing that to light in a low risk environment and WINNING, creates earned confidence that you can apply outside of this arena. </div> <div> <br/> </div> <div> Let me show you what this looks like in real time... </div> <div> <br/> </div> <div> <b> From "I Can't" to "I Can't Yet" </b> </div> <div> <b> <br/> </b> </div> <div> In a recent session, I worked with a client who has consistently described herself as someone who “prefers being told what to do.” Autonomy feels overwhelming in some cases, but not all. New tasks and challenges spark immediate resistance. As a for instance, doing workout on her own during open gym felt like a level 4 challenge on her personalized “hard mode” scale (we will come back to this scale). </div> <div> <br/> </div> <div> So of course, we lean into it. </div> <div> <br/> </div> <div> I started by having her walk on an Assault Treadmill—a task she initially avoided, convinced she couldn't run on it. She asked to switch to the Echo Bike. I gave her space, then encouragement, then just enough coaching. She didn’t just walk. She ran. And her language shifted—from “I can’t” to “I can’t yet.” </div> <div> <br/> </div> <div> That single phrase change? It's a small example of growth. That’s mindset training doing its job. </div> <div> <br/> </div> <div> On our established "Hard Mode" scale... this would be a 1 out of 4. It causes discomfort, limited anxiety but with consistent reps that dials down. A very low risk place to start. </div> <div> <br/> </div> <div> <b> Turning the Tables: Teaching as Exposure </b> </div> <div> <b> <br/> </b> </div> <div> <span> Next, I introduced a higher-discomfort task: having her TEACH another member how to do an exercise. </span> </div> <div> <span> <br/> </span> </div> <div> <span> When I introduced this scale several weeks back, this was unequivocally a 4. Think of this for many people as their own version of public speaking in a way. </span> </div> <div> <br/> </div> <div> <b> As expected this was REALLY HARD. </b> </div> <div> <br/> </div> <div> All the protective language came out: “I don’t know how… I can’t… No, Mike.” The emotional wave hit: anxiety, resistance, a strong desire to leave. But we stayed with it. She coached—imperfectly, nervously, but she did it. And after? </div> <div> <br/> </div> <div> We rapidly reflect: </div> <div> <i> "Obviously I felt better after. Next time I’ll use it to better myself—not get stuck in embarrassment." </i> </div> <div> <br/> </div> <div> <b> That’s not just confidence building. That’s narrative transformation. </b> </div> <div> <br/> </div> <div> <b> Why This Works: Courage Reps and the SAID Principle for the Mind </b> </div> <div> <b> <br/> </b> </div> <div> What we did wasn’t random—it was based on a deliberate model we've been building here at Prototype: </div> <div> <br/> </div> <div> <b> RAMP Scaling: </b> We co-created a scale from Level 1 (dropping a barbell mid-set) to Level 4 (coaching someone else). This allowed her to visualize where she was and choose reps that challenged—but didn’t paralyze—her. </div> <div> <br/> </div> <div> <b> Graduated Exposure: </b> We used small, successful reps (like the treadmill) to build toward higher-stakes ones (teaching). Each success anchored belief that she could face discomfort and come out stronger. </div> <div> <br/> </div> <div> <b> Mental SAID Principle: </b> Just like muscles adapt to load, minds adapt to fear and stress through repeated exposure. SAID in exercise physiology refers to this concept of "Specific Adaptation to Imposed Demands"-your body adapts to the stress you put on it. The soreness she felt after trying new physical movements mirrored the growing pains of mental rewiring. </div> <div> <br/> </div> <div> <b> Practical Tools: Language, Reflection, and Story Work </b> </div> <div> We don’t just train the body. We track patterns: </div> <div> <br/> </div> <div> Negative self-talk → Growth mindset reframes </div> <div> <br/> </div> <div> Avoidance behavior → Voluntary reps </div> <div> <br/> </div> <div> Emotionally charged reflection → Calm awareness </div> <div> <br/> </div> <div> We’re also creating a “Courage Evidence Board”—a place to log all the “I can’t” moments she’s moved through. Echo bike. Treadmill. Coaching. AND specific examples where this shows up OUTSIDE of the gym. All reps that prove her discomfort isn’t predictive—it’s just the start of growth. </div> <div> <br/> </div> <div> <b> So What Is Performance Coaching, Really? </b> </div> <div> It’s not just showing up to move. It’s showing up to shift. </div> <div> <br/> </div> <div> In this case, it's about helping someone walk into the gym with fear—and walk out with <b> <i> proof that they can do hard things </i> </b> . </div> <div> <br/> </div> <div> It’s about using the physical domain to train resilience, confidence, and self-awareness. </div> <div> <br/> </div> <div> It’s about building a library of evidence—reps of courage—that slowly but powerfully change what someone believes is possible. </div> <div> <br/> </div> <div> <b> Final Thoughts </b> </div> <div> <b> <br/> </b> </div> <div> I believe Performance coaching is for everyone, but not every approach will work for anyone. Growth, however, is universal for anyone who wants it. Again, this isn't about developing physical strength or improving VO2 max... those may be byproducts, this is about finding areas and opportunities to train the mind through the body. </div> <div> <br/> </div> <div> Think of this for yourself if you're reading this...the next time your son/daughter/friend or even yourself says “I can’t,” don’t rush to fix it. Start with this as a reflective opportunity to explore that narrative, and you can find opportunities to build the bridge from “I can’t” to “I did.” </div> <div> <br/> </div> <div> And remember: <b> "The speed you bounce back from something HARD is your current capacity to recover." </b> My goal is to help more people raise that capacity—one rep at a time. </div> <div> <br/> </div> <div> <b> <i> Disclaimer: </i> </b> </div> <div> <i> This post reflects the principles of performance coaching, NOT therapy. While the coaching process may surface emotional resistance or personal narratives, we are not licensed therapists, and this work is not a substitute for clinical mental health care. True therapeutic support is essential for many, and I deeply respect the role it plays. What we do in performance coaching is help people build awareness, develop resilience, and shift behavior patterns through structured physical challenges and mindset reflection in a safe, supportive environment.  </i> </div> <div> <i> <br/> </i> </div> <div> <i> If you're facing significant emotional or psychological challenges, please seek help from a licensed mental health professional. </i> </div> </div> Tue, 20 May 2025 20:26:38 GMT http://www.prototypetraining.com/what-is-performance-coaching mindset,Westborough MA fitness,personal training Westborough,mental fitness Westborough,fitness in Westborough MA,Westborough MA gym,performance coaching,prototype training systems,gym westborough ma thumbnail main image http://www.prototypetraining.com/may-prototype-of-the-month-beth-queenan <h3> May POM: Beth Queenan </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-05-05+at+11.32.49+AM.png"/> </div> <div data-rss-type="text"> <div> <span> <b> 1.) Share your experience at Prototype </b> </span> <br/> </div> <div> It’s hard to believe that I have been part of the Prototype family for almost a year!! I remember looking at a photo of myself last Mother’s Day &amp; couldn’t believe that in a relatively short time, I had gained so much weight. Being a Mom of 3, &amp; working full time had taken priority over exercising &amp; working out.  </div> <div> <br/> </div> <div> My daughter Caroline wanted to check things out at Prototype for soccer strength training, as my son Jack has had a positive experience since he joined in 2020. When Caroline &amp; I came in for an initial meeting with Steve, I knew I had to prioritize myself &amp; start my own fitness journey. I quickly realized that I couldn’t do my best for others if I didn’t start with bettering myself first.   </div> <div> <br/> </div> <div> <b> 2.) What is your favorite part about being at Prototype? </b> </div> <div> Initially I needed accountability to to get myself here. I worked out because I didn’t want to let anyone down. I had a planned workout &amp; I needed to show up. Then, I started to see a shift in my body- I was building muscle, sleeping better, losing weight &amp; feeling better about myself. The hard work was starting to paying off!!!   </div> <div> I also love working out with my kids- Jack &amp; Caroline. Emily is coming soon &amp; then hoping to get the Mr in!   </div> <div> <br/> </div> <div> <b> 3.) What are your hobbies and activities? </b> </div> <div> I love spending time watching my kids play sports.  </div> <div> <br/> </div> <div> <b> 4.) How has Prototype helped you or solved a problem for you? </b> </div> <div> I recently started a new position at work which requires me to present to larger groups. I feel so much more confident.  </div> <div> I am surrounded by really smart people here- they motivate me professionally &amp; physically.   </div> <div> <br/> </div> <div> <b> 5.) What are you continuing fitness goals to this point? </b> </div> <div> Fitness &amp; strength training is a journey. I have formed strong, consistent habits that I am now able to maintain on my own. It doesn’t end with me fitting into a smaller pant size (which I am so happy to say I am!!) it evolves. I watch my 83 year old Father thrive because he lives by moving his body &amp; exercises his mind. That’s my goal &amp; PTS helps me everyday with that!!  </div> <div> <br/> </div> </div> Mon, 05 May 2025 15:49:40 GMT http://www.prototypetraining.com/may-prototype-of-the-month-beth-queenan thumbnail main image http://www.prototypetraining.com/chasing-consistency-how-building-an-ai-coach-is-refining-our-human-coaching How we are using Ai at Prototype and how its just beginning <h3> The Future of Fitness: Human + AI? </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/ChatGPT+Image+Apr+24-+2025-+09_10_12+AM.png"/> </div> <div data-rss-type="text"> <b> Sharing the Build: Our Journey Towards an AI Coaching Co-Pilot </b> <div> <br/> <div> Here at Prototype, we're always thinking about how to serve our members better – how to deliver the most effective, personalized training possible while staying true to our core values of quality movement, community, and helping you live healthier, longer lives. Part of that involves constant learning and evolution behind the scenes. </div> <div> <br/> </div> <div> Lately, a big part of my focus has been on a new, internal project – something I'm excited, and honestly a bit nervous, to start sharing with you as we build it: our experiment in creating Prototype's own AI Master Coach. </div> <div> <br/> </div> <div> Why share this now, while it's still very much a work-in-progress? Because transparency is important, and because I believe the process of building this tool is already teaching us valuable lessons that reinforce what truly matters in coaching. It's also a journey I want to bring our community along on. So, consider this the first of potentially several updates where I'll share the thinking, the challenges, and the potential we see in leveraging technology to amplify what our expert human coaches do best. </div> <div> <br/> </div> <div> <b> "How Can We Be Everywhere, For Everyone?" – A Question Every Coach Asks </b> </div> <div> <br/> </div> <div> If you've trained at Prototype, you know our commitment runs deep. We believe in truly individualized coaching – meeting you where you are, understanding your unique goals, your aches, your crazy schedule, and building a plan grounded in solid principles like "Movement Quality First" and "Training is Additive to Life." That personal touch, that deep dive into your needs, is the heart of what we do, whether it's 1-on-1 Personal Training, Individual Program Design (IPD), or even guiding our Performance Coaching clients through mindset shifts. </div> <div> <br/> </div> <div> But here's the raw truth: delivering that level of detailed, individualized programming takes immense thought, energy, and time. For every hour you spend training with a plan, a coach spends significant time analyzing, designing, and refining. As our Prototype community grows, especially with more remote IPD clients and folks needing specialized attention, I found myself wrestling with a core challenge: </div> <div> <br/> </div> <div> How do we scale the quality and consistency of our unique Prototype methodology without sacrificing the human element that truly matters – the connection, the observation, the in-session adjustments, the mindset coaching? </div> <div> <br/> </div> <div> Honestly, some weeks it felt like I was spending more time building programs than coaching people. My energy was getting fragmented, pulled between the vital 1-on-1 interactions and the necessary behind-the-scenes design work. I started wondering, like many coaches, if there was a better way. </div> <div> <br/> </div> <div> </div> </div> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/ChatGPT+Image+Apr+24-+2025-+09_20_22+AM.png" alt=""/> </div> <div data-rss-type="text"> <p> <strong> The Experiment Begins: Can Technology Be a Partner? </strong> </p> <p> <br/> </p> <p> <span> This wasn't about finding an app to spit out generic workouts – we know that doesn't work for long-term success or specific needs. The question was different: Could we leverage technology, specifically AI, as a tool to help us apply the Prototype method more consistently and efficiently? </span> </p> <p> <span> It started as a personal experiment. I began thinking about my own coaching process – the "intuitive logic," the patterns I recognize, the exercise modifications I instinctively reach for based on years of experience. How could I possibly teach that to someone else, let alone a machine? </span> </p> <p> <br/> </p> <p> <span> This led me down a rabbit hole. I started documenting my own process – the "brain dump" phase. I began structuring our core principles, methodologies, exercise library, and even our newer Performance Coaching archetypes (like the "Self-Aware Avoider" or the "Talented But Anxious Athlete") into a comprehensive Knowledge Base. Simultaneously, I started experimenting with different AI models (ChatGPT, Gemini, even specialized tools like Next Jump's AiCoach in our Performance Coaching) – not asking them to create from scratch, but seeing if they could learn and apply the rules I was giving them. </span> </p> <p> <br/> </p> <p> <strong> Humbling Lessons &amp; Unexpected Benefits </strong> </p> <p> <br/> </p> <p> <span> Let me be direct: This has been hard. Building our "Prototype AI Master Coach" isn't a quick fix, and it's far from "figured out." </span> </p> <p> <br/> </p> <ul> <li> <strong> Codifying Intuition is Brutal: </strong> <span>  Translating years of coaching 'feel' into explicit rules an AI can understand is incredibly challenging and humbling. It forces you to question why you make certain decisions. </span> </li> <li> <strong> AI Makes Mistakes (Based on MY Gaps) </strong> <span> : Early AI-generated program drafts sometimes missed crucial nuances – mislabeling conditioning, ignoring equipment constraints, or not standardizing warm-ups exactly as I intended. Each mistake, however, wasn't the AI's fault – it was a reflection of where my documented knowledge or instructions were unclear or incomplete. </span> </li> <li> <strong> Iteration is Everything: </strong> <span>  Just like training, building this requires constant testing, feedback (from myself and my team), and refinement. There's no magic bullet. </span> </li> </ul> <p> <br/> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-04-24+at+9.09.01-AM.jpeg" alt=""/> </div> <div data-rss-type="text"> <p> <span> But something unexpected happened along the way. This process of meticulously documenting and testing our methods is actually  </span> <strong> making us better human coaches. </strong> </p> <p> <br/> </p> <ul> <li> <strong> Sharpened Philosophy: </strong> <span>  We're forced to be crystal clear about why we program certain ways. </span> </li> <li> <strong> Improved Consistency: </strong> <span>  It helps ensure all our coaches are building programs from the same foundational principles. </span> </li> <li> <strong> Enhanced Efficiency (Goal): </strong> <span>  The aim is for the AI to handle initial drafting or reporting based on our rules, freeing up coach time for higher-value interaction, analysis, and relationship building. </span> </li> </ul> <p> <strong> The Vision: Human-Centric, AI-Assisted Coaching </strong> </p> <p> <br/> </p> <p> <span> Our vision isn't automated fitness.  </span> <strong> It's amplified human coaching. </strong> </p> <p> <br/> </p> <p> <span> Imagine your coach having an assistant who can instantly draft a 4-week plan based on your intake form and past progress according to strict PTS guidelines, review your logged data for basic progress trends, or even flag potential areas for discussion based on your reflection notes – allowing your coach to spend their time analyzing the nuance, watching you move, discussing your mindset, and tailoring the critical adjustments that truly personalize your journey. </span> </p> <p> <br/> </p> <p> <strong> We're exploring how this "AI Co-Coach" could potentially help: </strong> </p> <ul> <li> <span> Draft initial individualized programs faster and more consistently. </span> </li> <li> <span> Generate insightful 4-week progress reports automatically from TrueCoach data (something I'm actively working on). </span> </li> <li> <span> Provide coaches with reminders or pattern summaries based on client logs. </span> </li> <li> <span> Even assist in creating baseline programs or warm-up protocols for our Youth Teams. </span> </li> </ul> <p> <br/> </p> <p> <br/> </p> <p> <strong> Where We Are Now </strong> </p> <p> <br/> </p> <p> <span> This is still very much an experiment, a "work in progress." We're using it internally, testing its capabilities, refining its knowledge, and learning constantly. It's pushing us to be better, clearer, and more deliberate in everything we do. </span> </p> <p> <br/> </p> <p> <span> We believe this blend of deep human coaching expertise and smart, methodology-driven AI assistance represents the future of truly effective, personalized training. It’s not about taking the human out of the equation; it’s about elevating the human connection by letting technology handle some of the repetitive groundwork, grounded entirely in the Prototype philosophy you trust. </span> </p> <p> <br/> </p> <p> <span> We're excited (and sometimes humbled) by this journey.  </span> </p> <p> <br/> </p> <p> <span> What are your thoughts on using technology this way to enhance the coaching relationship?  </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-04-24+at+8.55.56-AM+2.png" alt="Sample program designed and developed with Prototype Ai Master Coach + Human intuition &amp; insight. "/> </div> Thu, 24 Apr 2025 13:28:31 GMT http://www.prototypetraining.com/chasing-consistency-how-building-an-ai-coach-is-refining-our-human-coaching AI coaching,artificial intelligence fitness,personalized training programs,fitness technology,custom AI coach,Prototype Training Systems,Westborough MA gym,strength and conditioning AI,fitness coaching evolution,human coach vs AI,AI program design,coaching methodology,gym technology,personalized fitness Westborough,future of fitness coaching,building an AI fitness coach,AI assisted personal training,Prototype AI Master Coach thumbnail main image http://www.prototypetraining.com/developing-young-leaders-why-competition-matters <h3> <span> <span>   </span> Why Competition Matters </span> </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-04-16+at+9.57.04+AM.png"/> </div> <div data-rss-type="text"> <div> <span> Yesterday was a great reminder of what a little friendly competition can do. </span> </div> <div> <span> <br/> </span> </div> <div> <span> We set up a simple 1-v-1 game: kids had to sprint, tap two cones, and race back to knock over a foam roller. Nothing fancy, just movement, focus, and a clear goal. </span> </div> <div> <span> <br/> </span> </div> <div> <span> But something cool happened. The second it became head-to-head, the energy shifted. Kids were locked in. They ran harder. They pushed themselves—not because they were told to, but because someone else was giving it their all too. </span> </div> <div> <span> <br/> </span> </div> <div> <span> Even the kids watching got invested—shouting encouragement, clapping for effort, reacting to every close finish. That sense of shared experience, of community rooted in challenge, is exactly what youth development should be about. </span> </div> <div> <span> <br/> </span> </div> <div> <span> It was a perfect example of how <b> competition, even in its simplest form, can bring out motivation and effort </b> . Not for a prize, but just for the challenge of it. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> More Than a Game: The Real Value of Friendly Competition </b> </span> </div> <div> <span> In today’s world of participation medals and well-meaning “everyone wins” culture, it’s easy to misunderstand the role of competition. But when designed thoughtfully and guided with intention, competition doesn’t diminish self-worth—it enhances it. </span> </div> <div> <span> <br/> </span> </div> <div> <span> According to a 2019 study published in Frontiers in Psychology, <b> structured competition can lead to higher intrinsic motivation, improved self-esteem, and a greater sense of personal accomplishment in youth participants </b> (Bonfiglio et al., 2019). When kids compete, they learn that effort yields results. They learn how to win graciously—and perhaps more importantly—how to lose with resilience. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> They discover the value of hard work, discipline, and focus. </b> They get to ask: </span> </div> <div> <span> “How fast can I be?” </span> </div> <div> <span> “How far can I push myself?” </span> </div> <div> <span> And, “What happens if I try just a little harder?” </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> The Pride in Performance </b> </span> </div> <div> <span> There’s a moment—right after a child finishes a race, or a round of a competitive game—where they catch their breath, stand a little taller, and smile. Whether they won or not is almost secondary. What matters is that they showed up and gave their best effort. That sense of pride? That’s not vanity. It’s the birth of confidence. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> And when that confidence is built through movement, through play, through sweating and trying and doing—it sticks. </b> Not just in sport, but in school, at home, in friendships, and beyond. </span> </div> <div> <span> <b> <br/> </b> </span> </div> <div> <span> <b> Final Thoughts </b> </span> </div> <div> <span> Competition, when framed the right way, helps kids build confidence, stay motivated, and take pride in their effort. It’s not about winning — it’s about showing up, trying hard, and learning what they’re capable of. </span> </div> <div> <b> <br/> </b> </div> <div> <span> <b> At its best, competition doesn’t separate kids — it brings them together, showing them how to push themselves while supporting each other along the way. </b> </span> </div> </div> Wed, 16 Apr 2025 14:44:05 GMT http://www.prototypetraining.com/developing-young-leaders-why-competition-matters thumbnail main image http://www.prototypetraining.com/stress-money-and-your-health-how-to-make-better-decisions-in-uncertain-times <h3> The Worst Investment to Cut in Uncertain Times? Your Health </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Brendan+graphic+CC.jpg"/> </div> <div data-rss-type="text"> It’s no secret — we’re living in a world that feels increasingly volatile. <div> <br/> </div> <div> Financial markets are unpredictable. The news cycle is overwhelming, social media noise is constant and it's harder and harder to sort through what's real and what's not. And when uncertainty rises, it's human nature for people to start making emotional decisions. </div> <div> <br/> </div> <div> Being in the fitness industry for close to 20 years and operating Prototype Training Systems since 2012, I've seen this happen time and time again — not just in the stock market — but in our gym community. </div> <div> <br/> </div> <div> When we feel stressed financially (and trust me, i've been there as an entrepreneur), one of the first things they often cut is their investment in their health. </div> <div> <br/> </div> <div> Cancelling the gym. Skipping workouts. Pressing pause on coaching or training. We can go into a frenzy of what needs to be prioritized and what doesn't, and often it's rooted in anxiety and fear. </div> <div> <br/> </div> <div> <b> On the surface, it makes sense: </b> </div> <div> "Let me tighten up my budget until things feel safer." </div> <div> <br/> </div> <div> But here’s the truth — it’s completely <b> backwards </b> . </div> <div> <br/> </div> <div> <b> Emotional Decisions Rarely Lead to Positive Outcomes </b> </div> <div> <span> In a recent conversation I had with Brendan Sheehan, founder of Waymark Wealth Management (and one of our community business sponsors), we talked about this exact thing. As we are facing that uncertainty now in the market. <a href="https://open.spotify.com/episode/3CObWCE6ir6Tp82w5x3BFP?si=knFM0W5kT3q1p8cP7qJhWg" target="_blank"> <b> <font> Click the link to listen to the full podcast! </font> </b> </a> </span> </div> <div> <br/> </div> <div> Brendan was sharing when the market drops — whether it’s 5%, 10%, or more — people panic. </div> <div> <br/> </div> <div> But the data shows this happens all the time. He shared that "the m <span> arket dips of 5-10% happens <b> three times a year on average." </b> </span> </div> <div> <br/> </div> <div> Dips of 10-20%? Happens at least once a year. </div> <div> <br/> </div> <div> It’s not unusual — but when emotions take over, we make decisions that can hurt long-term. </div> <div> <br/> </div> <div> <b> And this same pattern can show up in health and fitness. </b> </div> <div> <br/> </div> <div> <b> Your Health is Not a Luxury — It’s Essential </b> </div> <div> Let’s be real — when life feels hard, stressful, or uncertain, you need your health more than ever. </div> <div> <br/> </div> <div> Exercise isn't just about aesthetics or performance — it's your anchor. </div> <div> <br/> </div> <div> <b> Working out helps you regulate stress, sleep better, stay clear-headed, and avoid the emotional roller coaster that uncertainty brings. </b> </div> <div> <br/> </div> <div> <i> Cutting your health investments when things get tough is like saying: </i> </div> <div> <b> "The storm is coming... so I'm going to throw away my umbrella." </b> </div> <div> <br/> </div> <div> It doesn’t make sense, but this what happens when emotions are high, it's REALLY hard to make logical decisions. We can get into a binary mode of thinking... then we take action which often isn't fully thought out. </div> <div> <br/> </div> <div> <b> The Vicious Cycle: Stress → Cut Health → Decline → Regret </b> </div> <div> Here's the common pattern we’ve seen over the years... and I would argue is common in every gym across the country... </div> <div> <br/> </div> <div> Things get tough financially or emotionally. We go into "panic" mode... start to take action. </div> <div> <br/> </div> <div> People cut their gym membership or stop exercising. Maybe you over narrate it's not worth it... maybe you over narrate I'll just do it on my own and change my entire routine... or maybe you think it will only be very short term. </div> <div> <br/> </div> <div> Then, stress increases. Energy drops. Sleep gets worse. </div> <div> <br/> </div> <div> Health <b> declines </b> — physically and mentally. </div> <div> <br/> </div> <div> Time passes... <b> regret </b> kicks in. </div> <div> <br/> </div> <div> "I wish I hadn't stopped. Now it’s even <b> harder to get back </b> ." </div> <div> <br/> </div> <div> Sound familiar? It's a vicious cycle and REALLY hard to break. </div> <div> <br/> </div> <div> <b> We’ve seen it over and over — and we’ve helped people climb back out of it. </b> </div> <div> <br/> </div> <div> But we’d rather help you avoid that spiral in the first place. </div> <div> <br/> </div> <div> <b> What Should You Do Instead? </b> </div> <div> <ul> <li> Have faith in your routine and take a second to pause before making a major life change. </li> <li> Double down on habits that ground you — like fitness, community, and nutrition. </li> <li> Talk to a coach. Share what’s stressing you out — we’re here to help. </li> <li> Be curious — ask questions before making big decisions. </li> </ul> </div> <div> <br/> </div> <div> <b> <i> Remember: health is not the problem — it’s the solution. </i> </b> </div> <div> <br/> </div> <div> <b> Final Thought: </b> </div> <div> Uncertainty will always be part of life.  <span> Markets go up and down. Challenges will come and go. </span> </div> <div> <br/> </div> <div> But the best investment you can make — in any economy — is in your physical and mental well-being. </div> <div> <br/> </div> <div> At Prototype Training Systems, we’re more than a gym. We’re a community that helps people stay grounded, consistent, and healthy — no matter what’s happening outside our walls. </div> <div> <br/> </div> <div> If you’re feeling the pull to cut your health in hard times — let’s talk. Book a Free Goal Review Session with a coach... seriously, we're here to help. </div> <div> <br/> </div> <div> We’ll help you navigate uncertainty the right way — by staying strong, staying consistent, and investing in yourself. </div> </div> <div data-rss-type="text"> <p> <span> By the way if you've made it this far, check out our most recent Community Conversation with Brendan Sheehan of Waymark Wealth management as he goes into detail on market changes, your health and what you can do. Below is a summary of the conversation as well as a link to our YouTube page! </span> </p> <p> <br/> </p> <h4> <br/> </h4> <h4> <span> 1. Market Volatility is Normal (Data-Driven Perspective) </span> </h4> <ul> <li> <span> Market pullbacks of 5-10% happen ~3 times per year. </span> </li> <li> <span> Drops of 10-20% happen about once per year. </span> </li> <li> <span> While current conditions feel intense, they aren’t unprecedented historically. </span> </li> </ul> <h4> <span> 2. Emotions Drive Decisions (Especially in Money &amp; Health) </span> </h4> <ul> <li> <span> Fear, anxiety, and uncertainty cause people to make rash financial decisions (like pulling investments at the worst time). </span> </li> <li> <span> The same emotional patterns show up in health and fitness — skipping the gym or stopping routines during stress. </span> </li> </ul> <h4> <span> 3. The Psychology of Money (Political Leanings Influence Feelings) </span> </h4> <ul> <li> <span> People’s views of the economy are heavily influenced by political affiliation. </span> </li> <li> <span> Studies show that when a Republican is president, Republicans feel better about the economy — and vice versa for Democrats. </span> </li> </ul> <h4> <span> 4. Why Health &amp; Fitness Should Be Your Anchor During Stress </span> </h4> <ul> <li> <span> The first thing people cut during hard times is often their health spending — but this is the exact opposite of what’s needed. </span> </li> <li> <span> Exercise, community, and routine are powerful tools to manage stress, regulate emotions, and maintain long-term well-being. </span> </li> </ul> <h4> <span> 5. The VUCA World Concept </span> </h4> <ul> <li> <span> VUCA = Volatility, Uncertainty, Complexity, Ambiguity. </span> </li> <li> <span> Originally a military term — now applies to modern life and business. </span> </li> <li> <span> In a VUCA environment, staying grounded in healthy routines is essential. </span> </li> </ul> <p> <span> <span>  </span> </span> </p> <h4> <span> Key Takeaways: </span> </h4> <ul> <li> <span> Control what you can control: your emotions, your routine, your health. </span> </li> <li> <span> Avoid making emotional financial decisions — seek advice and stay informed. </span> </li> <li> <span> Don’t stop investing in your physical or mental health during hard times — it’s your greatest asset. </span> </li> <li> <span> Surround yourself with positive, grounded people (get off the doom-scrolling social media cycle!). </span> </li> </ul> <p> <br/> </p> </div> Thu, 10 Apr 2025 21:47:09 GMT http://www.prototypetraining.com/stress-money-and-your-health-how-to-make-better-decisions-in-uncertain-times thumbnail main image http://www.prototypetraining.com/march-prototype-of-the-month-tim-martel <h3> April Prototype Of The Month: Tim Martel </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Tim+Martel+April+2025+POM+copy.png" alt="A prototype of the month certificate for tim martel"/> </div> <div data-rss-type="text"> <b> 1.) Share your experience: </b> <div> <br/> </div> <div> I've been coming to prototype for many years , since the kids were little ! They all took kids classes and caught the bug ,,,, still working out today. My daughter Allie is in high school and has recently returned to prototype and loving it !   <div> <br/> </div> <div> <b> 2) What’s your favor part of Prototype: </b> </div> <div> <br/> </div> <div> Seeing the people working hard to get heathy. I enjoy the competition and that we all push each other to get better. I feel that everyone is really genuine at prototype.  </div> <div> <br/> </div> <div> <b> 3)What are your hobbies and activities: </b> </div> <div> <br/> </div> <div> I consider Prototype my hobbies/activity. When not working out i do enjoy fishing/golfing and spending time with family. </div> <div> <br/> </div> <div> <b> 4) How has prototype helped you solve a problem: </b> </div> <div> <br/> </div> <div> I believe prototype keeps me healthy and sharp. This gives me the ability to be the best on any challenge.  </div> <div> <br/> </div> <div> <b> 5) What are you continuing fitness goals: </b> </div> <div> <br/> </div> <div> To stay strong and health as long as possible.   </div> <div> <br/> </div> <div> <b> 6) What's your favor quote:  </b> </div> <div> <br/> </div> <div>  Coach Brian - Positive attitude/mindset!!! Let's goooo <span>   </span> </div> <div> <br/> </div> <div> <b> See the short interview with Tim below on our Instagram page! Click the link below! </b> </div> <div> <br/> </div> </div> </div> Thu, 03 Apr 2025 12:54:53 GMT http://www.prototypetraining.com/march-prototype-of-the-month-tim-martel thumbnail main image http://www.prototypetraining.com/women-training-smarter-after-40-understanding-your-body-s-needs-for-strength-and-vitality Women and men are different, as women age there are different and often more changes than in men. It's important to know how this impacts your health and how you can adjust your training! <h3> Training Smarter After 40 For Women: MUST READ </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/40.png"/> </div> <div data-rss-type="text"> <div> <span> At Prototype Training, we've trained, coached and worked with folks from all ages. After close to 20 years in the Health and Fitness Industry, i've been fortunate to coach folks on an individual and group level, and in doing so have had to learn myself to adapt to specific client goals, personalities and where people are at in their life.  </span> </div> <div> <span> <br/> </span> </div> <div> <span> While I'm not a woman (I wanted to point that out!), I did want to share what I've learned and more recent information that I think can be helpful as this has been a recurring topic that has been brought up. This blog post specifically sheds some light on some things to think about in terms of training differences in men vs. women, changes you may experience, and some actionable insights. </span> </div> <div> <span> <br/> </span> </div> <div> <span> With that said, hitting your 40s and 50s often brings incredible wisdom and confidence, but i've seen first hand with those that we work with, it can also come with noticeable shifts in how your body feels and responds to exercise. Maybe you've noticed changes in energy levels, find it harder to maintain muscle tone, see differences in body composition, or feel like workouts that used to work wonders just aren't delivering the same results?  </span> </div> <div> <br/> </div> <div> If you're experiencing this, you're not alone. It's often about understanding the significant physiological changes happening during this life stage and adapting your approach.  </div> <div> <br/> </div> <div> Insights from experts like Dr. Stacy Sims, a leading exercise physiologist and nutrition scientist specializing in female athletes, are bringing these differences to light – as highlighted in informative discussions like her recent appearance on the Mel Robbins Podcast <a href="https://www.youtube.com/watch?v=cEVAjm_ETtY&amp;t=22s" target="_blank"> (Listen Here: "The Body Reset: How Women Should Eat &amp; Exercise..."). </a> Dr. Sims emphasizes that understanding our unique female physiology is key to optimizing health and fitness, especially during and after the menopausal transition. </div> <div> <br/> </div> <div> <b> The Power of Hormones: Why Things Change </b> </div> <div> <br/> </div> <div> One of the biggest drivers of change for women in their 40s and 50s is the natural fluctuation and eventual decline of estrogen. This hormonal shift significantly influences: </div> <div> <br/> </div> <div> <ul> <li> Muscle Health: Potentially making it harder to build and maintain lean muscle mass. </li> <li> Bone Density: Contributing to a faster rate of bone loss. </li> <li> Metabolism &amp; Fat Storage: Altering energy use and fat distribution. </li> <li> Stress Response &amp; Recovery: Affecting how we handle exercise stress. </li> </ul> <div> <br/> </div> <span> <b> Actionable Strategies for Women 40+ (Backed by Science) </b> </span> </div> <div> <br/> </div> <div> Based on Dr. Sims' work and the broader scientific understanding of female physiology during this life stage, here are key areas to focus on: </div> <div> <br/> </div> <div> <b> 1.) Fuel Wisely, Especially Before Training: </b> As Dr. Sims often points out, fasted training can be counterproductive for many women 40+.  </div> <div> <br/> </div> <div> Exercising without adequate fuel can elevate the stress hormone cortisol, potentially signaling the body to store fat. Prioritizing fuel (protein/carbs) before workouts supports muscle maintenance and provides energy. Ensuring adequate protein intake throughout the day is also crucial for muscle protein synthesis, a cornerstone of maintaining lean mass as we age [Concept supported by research on energy availability and hormonal responses to exercise in women]. SO if you work out in the morning and never thought you could eat before (even if you are a 5am person)... something as simple as half a banana can make a serious difference. </div> <div> <br/> </div> <div> <b> 2.) Prioritize Strength Training with Heavier Weights: </b> This becomes paramount. Lifting challenging weights (e.g., 4-8 quality repetitions) provides the necessary mechanical stimulus to: </div> <div> <br/> </div> <div> <ul> <li> <i> Combat Muscle Loss (Sarcopenia): </i> Essential for maintaining metabolic rate and function. </li> <li> <i> Strengthen Bones: </i> Heavy loads signal bones to adapt and strengthen, crucial for mitigating osteoporosis risk [Principle based on mechanotransduction/Wolff's Law; confirmed by numerous meta-analyses showing resistance training benefits postmenopausal bone mineral density]- If you want to find out your bone mineral density, <a href="https://www.hslongevity.com/" target="_blank"> I would recommend a DEXA scan from our friends at Healthspan-Longevity in Westborough. </a> If you're a Prototype member, you will receive a discount! </li> <li> Focus on major compound lifts for maximum systemic benefit. </li> </ul> </div> <div> <br/> </div> <div> <b> 3.) Incorporate High-Intensity Work (Smartly): </b>  True high intensity training requires a high degree of effort and often accompanied by discomfort, but pack A TON of metabolic health benefits. An example of this which if you've trained with us you would see are things like short bursts of true high-intensity interval training (HIIT).Think maximal effort for brief periods (e.g., 20-45 seconds).  </div> <div> <br/> </div> <div> Dr. Sims emphasizes the critical need for adequate recovery. This allows the nervous system to recover, ensuring the stimulus remains beneficial rather than purely stressful, which is particularly important as hormonal buffers change. So if you find yourself going the same speed regardless of the duration of the activity (maybe jogging when you should be sprinting), this can be a signal to dial up the intensity! </div> <div> <br/> </div> <div> <b> 4.) Optimize Recovery Between Sets </b> : When lifting heavy, allow sufficient rest (90 seconds to 2+ minutes) between sets. As coaches, we advise and give these prescriptions in classes or in our training sessions, but we also understand the need for wanting to "get it done". The idea around longer rest especially on strength training sets isn't laziness; it's strategic. It permits better nervous system recovery, allowing for higher quality and intensity on subsequent sets, ultimately leading to better strength adaptations, which is so important for women who are looking to pack on strength. </div> <div> <br/> </div> <div> <b> 5.) Consider Creatine Supplementation: </b> Once mainly associated with male athletes, creatine monohydrate is now recognized for its significant benefits for women 40+ AND it's the most researched supplement ever... yes, ever. Research highlights its role in enhancing strength gains, supporting muscle mass, improving recovery, and potentially offering cognitive benefits during and after menopause [Referenced in reviews like Smith-Ryan AE, et al. Nutrients. 2021]. A typical dose is 3-5 grams daily. </div> <div> <br/> </div> <div> <b> How Prototype Supports Your Journey </b> </div> <div> <br/> </div> <div> <ul> <li> At Prototype Training Systems, we integrate these evidence-based principles: </li> <li> Emphasizing Progressive Strength: Tailoring programs around functional strength development. </li> <li> Providing Expert Coaching: Guiding you on appropriate loading, intensity, form, and crucial rest periods. </li> <li> Fostering a Supportive Environment: Empowering you with knowledge and community support. </li> </ul> </div> <div> <br/> </div> <div> <b> Moving Forward with Confidence </b> </div> <div> <br/> </div> <div> Understanding the "why" behind your body's changes empowers you to make informed choices. By prioritizing strength, fueling strategically, incorporating smart intensity, and embracing recovery – as highlighted by experts like Dr. Stacy Sims and supported by scientific research – you can build resilience and vitality through your 40s, 50s, and beyond. </div> <div> <br/> </div> <div> <b> Ready to fine-tune your approach? Talk with one of our coaches. We're here to help you create a sustainable plan that works for you. </b> </div> <div> <br/> </div> <div> <b> Further Learning: </b> </div> <div> <br/> </div> <div> <ul> <li> Listen to Dr. Stacy Sims on the Mel Robbins Podcast (Ep. 160: "The Body Reset") for an in-depth discussion. </li> <li> Explore resources from Dr. Stacy Sims' Official Website (including information on her books like "ROAR" and "Next Level"). </li> <li> For scientific details, search academic databases like PubMed for topics such as: </li> </ul> <ol> <li> <span> resistance training bone density postmenopausal women </span> </li> <li> creatine supplementation women health </li> <li> female athlete triad/RED-S energy availability </li> </ol> </div> </div> Thu, 03 Apr 2025 12:33:09 GMT http://www.prototypetraining.com/women-training-smarter-after-40-understanding-your-body-s-needs-for-strength-and-vitality women's fitness,training after 40,training after 50,menopause fitness,perimenopause exercise,strength training for women,hormones and exercise,Dr Stacy Sims,heavy lifting women,bone density exercise,HIIT for women,creatine for women,metabolism boost women,female physiology fitness,Westborough MA fitness,gym Westborough MA,personal training Westborough,strength training Westborough MA,Prototype Training Systems,fitness tips for women 40+,health and wellness Westborough thumbnail main image http://www.prototypetraining.com/should-pre-teen-teen-athletes-train-during-the-season-lets-talk-about-it <h3> Should Pre-Teen Athletes Train During the Season? Let’s Talk About It </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Youth+training+.jpg"/> </div> <div data-rss-type="text"> “Can pre-teen and teen athletes really make improvements as the season goes on?”  <div> <br/> </div> <div> That’s a question I get all the time. And the answer is simple: <div> Absolutely. But… they may not if all they’re doing is playing their sport. </div> <div> <br/> </div> <div> Wait, Isn’t Playing Enough? </div> <div> <br/> </div> <div> It’s not that playing their sport isn’t valuable—it’s hugely important! That’s where kids compete, have fun, and apply what they’ve learned. </div> <div> <br/> </div> <div> But here’s the kicker: it’s not where kids build new skills. It’s not where they improve movement mechanics, body control, or physical literacy. That happens in training.  <span> Playing their sport is the test. Training is the homework. </span> </div> <div> <span> <br/> </span> </div> <div> So What Kind of Training Are We Talking About? </div> <div> I’m not saying your 10-year-old needs a lifting program or 5 a.m. workouts. I’m talking about focused, age-appropriate athletic development. Here’s what to look for: </div> <div> <br/> </div> <div> • Balance </div> <div> • Coordination </div> <div> • Strength through movement </div> <div> • Core control </div> <div> • Focus and body awareness </div> <div> • Drills that challenge the athlete as a whole, not just as a soccer or baseball player. </div> <div> <br/> </div> <div> But Isn’t That What Practice Is For? </div> <div> In theory, yes! But let’s be honest—most practices during the season are all about preparing for the next game. Coaches focus on tactics, plays, and who’s starting Saturday.  <span> That’s not a knock on coaches—they’re doing their job! But this focus often means your child’s individual development takes a back seat. </span> </div> <div> <span> <br/> </span> </div> <div> <b> Won’t Kids Burn Out If We Add More? </b> </div> <div> <b> <br/> </b> </div> <div> Only if it’s the wrong type of more. The right kind of training isn’t exhausting—it’s energizing! It builds confidence and helps kids feel stronger, more in control, and less likely to get hurt.  <span> We’re not adding stress. We’re adding support. I have had a few parents share with me that when their athlete goes to practices after <a href="/programs/long-term-athletic-development"> LTAD </a> they play their best. Thats because there is a difference between a "workout" and a training session. LTAD isn't designed to put the athletes through a tough workout. Its a training session just like one of their practices for their sport it the goal is just a little different, its to make them a better athlete.  </span> </div> <div> <span> <br/> </span> </div> <div> <b> So What Should I Do As a Parent? </b> </div> <div> Look for a training environment that focuses on movement quality, fun challenges, and coaching that understands how kids learn. Keep it consistent, even during the season. We offer a few at Prototype thought our <a href="/programs/fundamentals-program"> Youth Fundamentals </a> classes and <a href="/programs/long-term-athletic-development"> LTAD (Long Term Athletic Development) </a> classes. </div> <div> <br/> </div> <div> And most importantly: Don’t assume playing their sport is enough. Because your athlete has more potential than what shows up on game day—and training is what unlocks it. </div> <div> <br/> </div> <div> Engaging your pre-teen / Teen in focused training can make a world of difference! It’s all about balancing play with the right kind of development. So get out there, find that perfect training environment, and watch your young athlete thrive! </div> </div> <div> <br/> </div> <div> You can reach me with any questions @ <a href="mailto:steve@prototypetraining.com" target="_blank"> steve@prototypetraining.com </a> </div> <div> <br/> </div> <div> Steve Cimino </div> <div> Director of Youth Development </div> <div> Prototype Training Systems </div> </div> Sun, 23 Mar 2025 20:05:33 GMT http://www.prototypetraining.com/should-pre-teen-teen-athletes-train-during-the-season-lets-talk-about-it thumbnail main image http://www.prototypetraining.com/my-post35c3eb1a <h3> March POM: Beth Courtwright <br/> </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-19+at+11.27.02+AM.png"/> </div> <div data-rss-type="text"> <b> 1.) Share your experience at Prototype  </b> <div> <span> Walking into Prototype for the first time, I was pretty nervous, but I quickly realized how supportive and welcoming everyone was. The 7am crew deserves a huge shout-out for making me feel at ease from the moment I stepped in. It has been such a positive and inclusive environment that I’ve never looked back! </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <b> 2.) What is your favorite part about being at Prototype?  </b> </div> <div> <span> The best part of being at Prototype is the amazing community and the fantastic coaches. The camaraderie between everyone creates such an encouraging atmosphere, and the coaches are so knowledgeable and genuinely invested in helping you reach your goals. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <b> 3.) What are your hobbies and activities?  </b> </div> <div> <span> I enjoy spending time with my family, hiking in the ADK and cheering on my Boston sports teams. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <b> 4.) How has Prototype helped you or solved a problem for you?  </b> </div> <div> <span> Prototype has helped me manage stress and find a sense of purpose after becoming an empty nester. It’s been a great way to stay active and connect with others while filling a void in my life. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <b> 5.) What are you continuing fitness goals to this point?   </b> </div> <div> <span> I’m focused on continuing to build strength and enhance my agility. I’m always looking for ways to push my limits and improve my overall fitness. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <b> 6.) Favorite Quote </b> </div> <div> <span> “Take nothing but memories, leave nothing but footprints” Chief Seattle </span> </div> <div> <br/> </div> </div> Wed, 19 Mar 2025 15:39:07 GMT http://www.prototypetraining.com/my-post35c3eb1a thumbnail main image http://www.prototypetraining.com/prototype-open-2025-week-3 <h3> Prototype Open 25.3 </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-18+at+5.47.12+PM.png"/> </div> <div data-rss-type="text"> <div> <span> The end of the 2025 Prototype Open is here, and this year’s competition has been a testament to the power of consistency. The effort from everyone—whether seasoned veterans or newcomers—made this Open truly special. This event has highlighted the strength of community, the importance of persistence, and how much we can achieve when we keep showing up and supporting one another. A huge thank you to everyone who participated! Keep reading for details about the last week and highlights. </span> </div> <div> <span> <br/> </span> </div> </div> <div data-rss-type="text"> <p> <strong> The Challenge </strong> </p> </div> <div data-rss-type="text"> <p> <span> This weeks challenge involved completing 30, 42, or 54 hand release push-ups for 1, 2, or 3 points, respectively. Alternatively, you could hold a plank to earn a maximum of two points for a 2 minute 30 second hold. It is clear that with hand release push-ups, there is no room for bad reps. </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-19+at+10.15.12+AM.png" alt=""/> </div> <div data-rss-type="text"> <p> <span> There was also a bonus challenge- the cold plunge! Can you believe this had the least attendance out of all challenges/workouts? If you could stay in the plunge for 3+ minutes your team received an extra 3 points. A lot of people braved the cold for their first time, shoutout to everyone who participated. </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-19+at+10.24.50+AM.png" alt=""/> </div> <div data-rss-type="text"> <p> <strong> 25.3 Workout </strong> </p> </div> <div data-rss-type="text"> <p> <strong> For Time (cap 20 minutes) </strong> </p> <p> <span> <br/> </span> </p> <ul> <li> <span> 5 Wall Walks </span> </li> <li> <span> 50 calorie Row </span> </li> <li> <span> 5 Wall Walks </span> </li> <li> <span> 25 Deadlifts (225/155 lb) </span> </li> <li> <span> 5 Wall Walks </span> </li> <li> <span> 25 Cleans (135/85 lb) </span> </li> <li> <span> 5 Wall Walks </span> </li> <li> <span> 25 Snatches (95/65 lb) </span> </li> <li> <span> 5 Wall Walks </span> </li> <li> <span> 50 calorie Row </span> </li> </ul> <p> <span> <br/> </span> </p> <p> <span> <span> The pacing was crucial for this workout, ensuring the rowers didn’t burn you out too early. By the time the snatches came around, there was a sense of dread creeping in, and those final wall walks ended up feeling surprisingly tougher than the first set. </span> </span> </p> <p> <span> <br/> </span> </p> <p> <span> Big shoutout to DJ Gerry for keeping the vibes high during Friday Night Lights, helping us power through and finish the last workout strong! <br/> </span> <span> <br/> </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-19+at+10.44.02+AM.png" alt=""/> </div> <div data-rss-type="text"> <p> <strong> The Results </strong> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-19+at+8.41.58+AM.png" alt=""/> </div> <div data-rss-type="text"> <p> <span> Congratulations to Team Consistency on earning the most points during the 2025 Prototype Open! Shoutout to Lisa and Emily for being awesome captains, and great work to everyone on the team. I guess consistency really is key! On that note, take a look at two graphs below that show point distribution based off of 1) Participation, and 2) Performance. Hint: One matters more than the other! </span> </p> <p> <span> <span>  </span> </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-18+at+3.43.36+PM.png" alt=""/> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-18+at+3.43.48+PM.png" alt=""/> </div> <div data-rss-type="text"> <p> <span> While performance is important, it’s clear that participation was the deciding factor in the outcome of the scores. Showing up week after week not only boosts your team's chances but also helps build momentum. Consistency is key — just being there and putting in the effort makes all the difference. In the Prototype Open, it's not just about the wins, but about the commitment to keep showing up and doing your best every time.  </span> </p> </div> <div data-rss-type="text"> <p> <strong> Final Standings </strong> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-19+at+8.48.03+AM.png" alt=""/> </div> <div data-rss-type="text"> <p> <span> In the last week, Team Mindset overtook Team Rookie, moving into second place, with Friday Night Lights attendance giving them the edge in the end. Great job to everyone who participated. It was a first for many, and it's been awesome seeing everyone put in the effort and make it happen! </span> </p> <p> <span> <span>  </span> </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-19+at+11.00.05+AM.png" alt=""/> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-19+at+11.00.16+AM.png" alt=""/> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-19+at+11.00.30+AM.png" alt=""/> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-19+at+11.00.51+AM.png" alt=""/> </div> <div data-rss-type="text"> <p> <span> <span> This year, we introduced the "Fittest Family" component, where family members could compete together as a family, but still be part of different overall teams. Scoring was based on the top 3 challenge scores from each family, with 1 point awarded for participation, up to 3 members. It was awesome to see families come together and compete, bonding over something productive and fun, and working together while challenging themselves. These experiences have a big impact, and create memorable moments for both kids/parents. </span> </span> </p> <p> <br/> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-19+at+11.00.41+AM.png" alt=""/> </div> <div data-rss-type="text"> <p> <span> Damon was decked out in all orange, bringing unmistakable spirit to every moment, while Beth cheered everyone on and was a fantastic judge at Friday Night Lights. Emmet worked hard to complete all the workouts, pushing through every workout despite a knee injury. And shoutout to Nicole for being the top performer, crushing all the RX workouts with outstanding determination! </span> </p> </div> Wed, 19 Mar 2025 15:24:00 GMT http://www.prototypetraining.com/prototype-open-2025-week-3 thumbnail main image http://www.prototypetraining.com/prototype-open-2025-week-2 <h3> <span> Prototype Open 25.2 </span> </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-10+at+2.36.31+PM.png"/> </div> <div data-rss-type="text"> <span> Week 2 of the 2025 Open kicked off with a mobility challenge and ended with a very challenging 25.2 workout. It has been awesome seeing </span> <span> everyone </span> <span>  motivated and pushing through together.  </span> </div> <div data-rss-type="text"> <p> <strong> The Challenge </strong> </p> </div> <div data-rss-type="text"> <p> <span> Week 2 brought a challenge that was all about mobility. This week’s test was the bodyweight squat hold, a movement focused on flexibility and control. It wasn’t about endurance or pushing through fatigue, but rather about finding the depth and stability in your squat. Some participants got deep into their squats and held it for 30+ minutes, showcasing impressive mobility and positioning. Whether you held it for a short time or longer, the challenge was all about working on range of motion and body control. </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-11+at+1.35.43+PM.png" alt=""/> </div> <div data-rss-type="text"> <p> <strong> The 25.1 Workout </strong> </p> <p> <span> This one was brutal. </span> </p> <p> <br/> </p> <p> <strong> For time (cap 12 minutes): </strong> </p> <p> <strong> 21 pull-ups </strong> </p> <p> <strong> 42 double-unders </strong> </p> <p> <strong> 21 thrusters (weight 1) </strong> </p> <p> <strong> 18 chest-to-bar pull-ups 36 double-unders </strong> </p> <p> <strong> 18 thrusters (weight 2) </strong> </p> <p> <strong> 15 bar muscle-ups </strong> </p> <p> <strong> 30 double-unders </strong> </p> <p> <strong> 15 thrusters (weight 3) </strong> </p> <p> <span> ♀ 65, 75, 85 lb (29, 34, 38 kg) </span> </p> <p> <span> ♂ 95, 115, 135 lb (43, 52, 61 kg) </span> </p> <p> <br/> </p> <p> <span> <span> This workout was brutal from start to finish. The pull-ups tested your grip, the double-unders kept you on your toes, and the thrusters only got harder as the rounds went on. The bar muscle-ups were a real challenge, and even the scaled version wasn’t easy—with chest-to-bar pull-ups demanding a lot for that last rep. Each round built on the last, pushing your strength, endurance, and mental focus. </span> </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-10+at+3.34.51+PM.png" alt=""/> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-10+at+3.36.38+PM.png" alt=""/> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-10+at+3.38.12+PM.png" alt=""/> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-11+at+1.45.53+PM.png" alt=""/> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-11+at+12.07.58+PM.png" alt=""/> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-11+at+12.33.23+PM.png" alt=""/> </div> <div data-rss-type="text"> <p> <strong> Team Standings </strong> </p> <p> <span> The order remains the same as last week, however scores are close, and it seems it will all come down to next week. </span> <span> <br/> </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-11+at+12.29.15+PM.png" alt=""/> </div> <div data-rss-type="text"> <p> <span> We have also selected our award winners for Week 1. </span> </p> <p> <span> <span>  </span> </span> </p> <p> <strong> MOST PASSION </strong> <span> : Awarded to the individual who brings unmatched energy and enthusiasm to every workout, motivating others with their drive and dedication. </span> </p> <p> <span> <br/> </span> </p> <p> <strong> HARDEST WORKER </strong> <span> : This award goes to the person who puts in the most effort, pushing through every set and rep with determination and grit, no matter how tough it gets. </span> </p> <p> <span> <br/> </span> </p> <p> <strong> TEAM SPIRIT </strong> <span> : Given to the teammate who encourages and supports others, creating a positive atmosphere and always helping the group stay motivated and focused. </span> </p> <p> <strong> <br/> TOP PERFORMER </strong> <span> : Recognizing the individual who consistently delivers the best results, smashing personal records and setting the bar high for others in every workout. </span> </p> <p> <span> <br/> </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-17+at+1.50.59+PM.png" alt=""/> </div> <div data-rss-type="text"> <p> <span> New Paragraph </span> </p> </div> Mon, 17 Mar 2025 17:55:26 GMT http://www.prototypetraining.com/prototype-open-2025-week-2 thumbnail main image http://www.prototypetraining.com/prototype-open-2025-week-1 <h3> <span> Prototype Open 25.1 </span> </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-03+at+2.54.57+PM.png"/> </div> <div data-rss-type="text"> <div> <span> The 2025 CrossFit Open is off and running, and Week 1 has already given us a solid challenge. From the Farmer's Carry to the workout itself, the energy in the gym has been awesome, and it’s clear that this year’s Open is going to be one to remember. </span> </div> <div> <br/> </div> <div> <b> <span> The Challenge </span> </b> <div> <span> Let’s start with challenge #1. We kicked off with the Farmers Carry, asking athletes to carry 75% of their body weight. While it wasn’t the flashiest challenge, it was undoubtedly tough. There was no hiding here—either you carried the weight or you didn’t. But everyone gave it their all, and that’s what counts.  </span> </div> <div> <br/> </div> </div> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-03+at+3.05.06+PM.png" alt=""/> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-03+at+3.14.00+PM.png" alt=""/> </div> <div data-rss-type="text"> <p> <strong> The 25.1 Workout </strong> </p> <p> <span> <span> Then came the workout. 15 minutes. As many rounds and reps as possible. </span> </span> </p> <ul> <li> <strong> 3 Lateral Burpees over the Dumbbell </strong> </li> <li> <strong> 3 Dumbbell Hang Clean-to-Overheads </strong> </li> <li> <strong> 30-foot Walking Lunge (2 x 15 feet) </strong> </li> </ul> <p> <span> <span> *After completing each round, add 3 reps to the burpees and hang clean-to-overheads. ♀ 35-lb (15-kg) dumbbell ♂ 50-lb (22.5-kg) dumbbell </span> </span> </p> <p> <span> <br/> </span> </p> <p> <span> The burpees were brutal, but they set the tone for what was to come. Those dumbbell hang clean-to-overheads? You felt every rep, especially as the rounds started adding up. The walking lunges may have been the only saving grace. Despite the legs starting to really feel the burn, they at least they gave everyone a brief moment to catch their breath before diving into the next set of burpees and clean-to-overheads. By the end of the 15 minutes, it was less about speed and more about pacing—finding that rhythm between the explosive moments and the longer, endurance-driven movements. Every round built on the last, and it wasn’t just a test of strength, but mental toughness too. Great job to everyone for pushing through! </span> <span> <br/> </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-03+at+3.36.40+PM-6d363647.png" alt=""/> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-05+at+10.01.56+AM.png" alt=""/> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-05+at+10.02.52+AM.png" alt=""/> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-05+at+10.04.22+AM.png" alt=""/> </div> <div data-rss-type="text"> <p> <strong> Team Standings </strong> </p> <p> <span> Now, let’s get to the real fun. With 4 teams in play, the competition is heating up, and the energy in the gym is infectious. Here are the current standings after Week 1 of the Open: </span> <span> <span>  </span> </span> </p> <p> <span> <br/> </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-05+at+10.11.19+AM.png" alt=""/> </div> <div data-rss-type="text"> <p> <br/> </p> <p> <span> We have also selected our award winners for Week 1. </span> </p> <p> <strong> MOST PASSION </strong> <span> : Awarded to the individual who brings unmatched energy and enthusiasm to every workout, motivating others with their drive and dedication. </span> </p> <p> <br/> </p> <p> <strong> HARDEST WORKER </strong> <span> : This award goes to the person who puts in the most effort, pushing through every set and rep with determination and grit, no matter how tough it gets. </span> </p> <p> <br/> </p> <p> <strong> TEAM SPIRIT </strong> <span> : Given to the teammate who encourages and supports others, creating a positive atmosphere and always helping the group stay motivated and focused. </span> </p> <p> <span> <span>  </span> </span> </p> <p> <strong> TOP PERFORMER </strong> <span> : Recognizing the individual who consistently delivers the best results, smashing personal records and setting the bar high for others in every workout. </span> </p> <p> <br/> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-05+at+11.14.01+AM.png" alt=""/> </div> <div data-rss-type="text"> <p> <span> It is still anybody's game, keep up the hard work! </span> </p> </div> Wed, 05 Mar 2025 16:21:37 GMT http://www.prototypetraining.com/prototype-open-2025-week-1 thumbnail main image http://www.prototypetraining.com/march-prototype-of-the-month <h3> March POM: Beth Courtwright </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-03-03+at+10.44.39+AM.png"/> </div> <div data-rss-type="text"> The body content of your post goes here. To edit this text, click on it and delete this default text and start typing your own or paste your own from a different source. </div> Mon, 03 Mar 2025 16:28:29 GMT mike@prototypetraining.com (Mike Collette) http://www.prototypetraining.com/march-prototype-of-the-month http://www.prototypetraining.com/february-break-camp-recap-fitness-fun-and-growth <h3> <span> <span>   </span> February Break Camp Recap </span> </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-02-24+at+3.46.10+PM.png"/> </div> <div data-rss-type="text"> The February Break Camp unfolded as a true testament to what happens when kids are given the space to move, grow, and challenge themselves. It was a week that blended laughter with learning, games with grit, and most importantly, it helped cultivate both physical and personal development. <div> <br/> </div> <div> <b> A Perfect Balance: Fun Meets Fitness </b> </div> <div> The camp itself was a mix of playfulness and purpose. Kids participated in games like Zombie Tag, Floor is Lava, and Relay Races, designed not just for fun, but to encourage teamwork, strategy, and healthy competition. These activities weren't just ways to burn energy—they were moments where kids learned to communicate, collaborate, and push their limits. </div> <div> <br/> </div> <div> <b> Building Strength Through Technique </b> </div> <div> The real highlights, however, happened when the kids were guided through key movement exercises. There was a wide range of skill levels among the kids, especially in the older group, with some already experienced in weightlifting through our regular LTAD program. It was amazing to see those kids step up and assist the newcomers, offering guidance and support, which created a fantastic sense of teamwork and mentorship throughout the camp. We also went over fundamental movements with the younger kids. Squats, box jumps, and jump roping weren’t just drilled for the sake of fitness—they were broken down into precise techniques that gave kids the tools to improve their form and build strength. As the week progressed, it was clear: each child was getting more in tune with their bodies, and that connection to movement became a source of empowerment. </div> <div> <br/> </div> <div> <b> Truth Reps: Feedback and Leadership in Action </b> </div> <div> One of the more impactful techniques employed was Truth Reps, where kids offered feedback on each other’s form during exercises. It wasn’t just about correcting posture—it was about fostering a culture of constructive feedback and leadership. What was particularly rewarding was seeing shy kids find their voice, offering tips or encouragement to their peers. The simple act of providing feedback became a powerful exercise in building confidence, self-expression, and camaraderie. </div> <div> <br/> </div> <div> <b> Transformation Through Challenge </b> </div> <div> Perhaps one of the most inspiring aspects of the week was the transformation that took place among the kids themselves. Whether it was on the rowers, during a relay, or while perfecting their squat form, children who were once hesitant began to step up. They learned not just to conquer physical challenges, but also to cheer on and support those around them. It was a rare, enriching experience where competition didn’t mean outshining others—it meant lifting each other higher. </div> <div> <b> <br/> </b> </div> <div> <b> Looking Ahead to April Break Camp </b> </div> <div> This camp was a great blend of fun and personal growth, and that’s exactly what we saw throughout the week. As the children bonded over shared victories and challenges, they also discovered the value of pushing past limits, speaking up, and learning from one another. </div> <div> <br/> </div> <div> As we look forward to April’s vacation break camp, there’s a palpable sense of excitement. We’re ready to take the next step in the journey, armed with the lessons and memories from February. The combination of play, physical development, and teamwork will only continue to evolve. For those interested, stay tuned for more details on how your child can be part of the April Break Camp. In the meantime, enjoy these photos and videos from the February Break Camp. Here’s to learning, growing, and moving together. </div> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-02-24+at+3.49.56+PM.png" alt=""/> </div> Mon, 24 Feb 2025 20:55:55 GMT http://www.prototypetraining.com/february-break-camp-recap-fitness-fun-and-growth http://www.prototypetraining.com/recovery-performance-at-prototype-training-systems-westborough-ma <h3> Performance and Athletic Recovery at Prototype Training </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-02-07+at+3.27.23+PM.png"/> </div> <div data-rss-type="text"> <div> At Prototype Training Systems, we believe performance isn’t just about how hard you train—it’s about how well you recover. That’s why we created our state-of-the-art Recovery &amp; Performance Center, a space designed to help you rebuild, restore, and perform at your best—physically and mentally. </div> <div> <br/> </div> <div> <b> Real Results, Real Transformation </b> </div> <div> &#55357;&#56613; Sauna Therapy → Reduce pain, improve circulation, and enhance relaxation </div> <div> ❄️ Cold Plunge → Accelerate recovery, boost resilience, and sharpen mental focus </div> <div> <br/> </div> <div> <b> <i> "I had my first pain-free day in 10 years after consistently using the sauna and cold plunge!" </i> </b> </div> <div> <b> <br/> </b> </div> <div> <b> &#55356;&#57291;️‍♂️ Train for Life, Not Just for Today </b> </div> <div> <b> <br/> </b> </div> <div> For us, fitness isn’t just about lifting weights—it’s about building a stronger, more resilient body for the rest of your life. Whether it’s bouncing back from injuries, increasing longevity, or simply feeling better every day, our recovery center empowers you to push harder while staying pain-free. </div> <div> <br/> </div> <div> <b> &#55358;&#56800; Mental &amp; Physical Recovery Go Hand in Hand </b> </div> <div> <b> <br/> </b> </div> <div> Training isn’t just about your body—it’s about your mind. A single session in our Recovery Center leaves you feeling refreshed, sleeping better, and performing at a higher level. </div> <div> <br/> </div> <div> <b> Why Recovery is the Missing Piece of Your Fitness Journey </b> </div> <div> ✅ Faster recovery &amp; reduced pain </div> <div> ✅ Stronger workouts with less risk of injury </div> <div> ✅ Improved sleep quality and stress reduction </div> <div> ✅ A bulletproof mindset for lifelong fitness </div> <div> <br/> </div> <div> <b> “I used to avoid recovery, now I look forward to it. I’ve never slept better, I feel incredible, and I perform at my highest level every day.” </b> </div> <div> <br/> </div> <div> Ready to Take Your Performance to the Next Level? </div> <div> &#55357;&#56525; Visit us at Prototype Training Systems, Westborough, MA </div> <div> &#55357;&#56562; Follow us on social media for more fitness &amp; recovery tips! </div> <div> &#55356;&#57104; Learn more: Click the link below to see membership optoins </div> <div> <br/> </div> <div> <i> <b> &#55357;&#56485; Recovery isn’t a luxury—it’s a necessity. Experience it today! &#55357;&#56485; </b> </i> </div> </div> Fri, 07 Feb 2025 20:33:49 GMT http://www.prototypetraining.com/recovery-performance-at-prototype-training-systems-westborough-ma thumbnail main image http://www.prototypetraining.com/february-prototype-of-the-month <h3> February POM: Natalie Beyranevand </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-02-03+at+1.15.04+PM.png"/> </div> <div data-rss-type="text"> <div> <span> Congratulations to Natalie for being February's Prototype of the Month! Below, she shares his experience with Prototype, what drives her, and the goals that keep her motivated. </span> </div> <div> <span> <br/> </span> <div> <b> 1.) Share your experience at Prototype. </b> </div> <div> <span> I have been at Prototype for a little over a year but started doing drop-in  </span> <span> classes prior to that. Every time I dropped into class, I was welcomed and felt  </span> <span> really at home, which prompted me to join after a 4 year Crossfit hiatus. </span> </div> <div> <span> <br/> </span> </div> <div> <b> 2.) What is your favorite part about being at Prototype? </b> </div> <div> <span> I really love the camaraderie and the way everyone supports and encourages  </span> <span> each other. The energy and joking of the 5am class is what motivates me to get  </span> <span> up at the crack of dawn to workout each week. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> 3.) What are your hobbies and activities? </b> </span> </div> <div> <span> I am obsessed with traveling and travel planning! I really enjoy running and  </span> <span> hiking, especially with friends. I also really love my job and furthering my  </span> <span> education and career. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> 4.) How has Prototype helped you or solved a problem for you? </b> </span> </div> <div> <span> Prototype has helped me to love Crossfit and working out in a group again. </span> <span> After a 4 year hiatus and working out by myself, I am really enjoying the way  </span> <span> that the classes and people motivate me to work on my weaknesses and to  </span> <span> push myself further than I would alone. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> 5.) What are you continuing fitness goals to this point? </b> </span> </div> <div> <span> I want to get back to doing pull-ups and toes to bar again without struggling  </span> <span> and despising them so much. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> 6.) Favorite Quote </b> </span> </div> <div> <span> Don’t just aspire to make a living, aspire to make a difference. -Denzel  </span> <span> Washington </span> </div> </div> </div> Mon, 03 Feb 2025 20:38:03 GMT http://www.prototypetraining.com/february-prototype-of-the-month thumbnail main image http://www.prototypetraining.com/january-prototype-of-the-month <h3> <span> January POM: Rachel Matattal </span> </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-02-03+at+2.27.43+PM.png"/> </div> <div data-rss-type="text"> <div> <span> Congratulations to Rachel for being January's Prototype of the Month! Below, she shares his experience with Prototype, what drives her, and the goals that keep her motivated. </span> </div> <div> <span> <br/> </span> </div> <div> <b> 1.) Share your experience at Prototype </b> </div> <div> <span> I joined prototype after 9 years of at-home-workouts (mom life) My husband Tim had nothing but amazing things to say about the gym and most importantly the community, so in November of 2023, I decided to give it a try. From day one, I have only known smiles, laughter, and endless encouragement from each and every member I’ve met and had the pleasure of working out with. I now realize how important the class structure and environment, coaching, community, and commitment is! </span> </div> <div> <b> <br/> </b> </div> <div> <b> 2.) What is your favorite part about being at Prototype? </b> </div> <div> <span> My favorite part of being at Prototype is the friendly and welcoming environment. There is a fair amount of accountability and just the right amount of pressure to push myself hard, and reach goals I could not achieve on my own without my partners and coaches who continually believe in me.  </span> </div> <div> <span> <br/> </span> </div> <div> <b> 3.) What are your hobbies and activities? </b> </div> <div> <span> I love to play outside and stay active with my two daughters and two black labs. I love to cook, especially for friends and family! Spending time in the White Mountains is our favorite.  </span> </div> <div> <span> <br/> </span> </div> <div> <b> 4.) How has Prototype helped you or solved a problem for you? </b> </div> <div> <span> Prototype has helped renew my courage and belief in myself. After becoming a mother, I not only lost a lot of my strength and endurance, but also my self esteem and self worth. Setting strength goals, building up my endurance to face challenges, and feeling stronger overall has impacted my physical, mental, and emotional health.  </span> </div> <div> <b> <br/> </b> </div> <div> <b> 5.) What are you continuing fitness goals to this point? </b> </div> <div> <span> My fitness goals are to be able to run farther distances, jump higher, and continue stacking on that weight on my power lifts! Thanks to Jon and our PT sessions, I continue to hit strength PR’s weekly which has me feeling so strong and proud.  </span> </div> <div> <span> <br/> </span> </div> <div> <b> 6.) Favorite Quote </b> </div> <div> <span> “I can do hard things!” </span> </div> <div> <br/> </div> </div> Mon, 03 Feb 2025 19:48:45 GMT http://www.prototypetraining.com/january-prototype-of-the-month thumbnail main image http://www.prototypetraining.com/the-metabolism-blueprint-boost-your-bmr-and-burn-more-fat <h3> <span>  The Metabolism Blueprint: Boost Your BMR and Burn More Fat </span> </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2025-01-22+at+7.25.07+PM.png"/> </div> <div data-rss-type="text"> <div> <span> I recently went to Healthspan-Longevity (HL) in Westborough MA, and met with the owner Jason. At HL, they have all the testing equipment to give you the current data on your health… from DEXA body composition testing, to VO2 max, to sleep quality testing and much more.  </span> <br/> </div> <div> <span> <br/> </span> </div> <div> Jason put us through a DEXA scan. A DEXA scan, or dual-energy X-ray absorptiometry scan, is a non-invasive procedure that measures bone density and body composition (body fat, lean mass). In addition to this information and many more data points, it gives an estimate of what your BMR (Basal Metabolic Rate) is. Your BMR, also called your RMR (resting metabolic rate), is essentially how much energy you burn at rest. </div> <div> <br/> </div> <div> There is a lot I can share about the results of the DEXA scan, but it got me thinking to share more about the importance of BMR and how many people look at fat loss in the wrong way. In essence, why focusing on dialing this up can have the biggest return for you. </div> <div> <br/> </div> <div> As you continue to read, I want to break down why BMR is important, how it works, why it changes over time, and what you can do to improve it. </div> <div> <br/> </div> <div> (5 minute Read) </div> <div> <br/> </div> <div> <b> What is BMR? </b> </div> <div> Think of your body as a car engine that's always running, even when you're not moving. This constant running uses fuel (energy) to keep vital parts working, like your heart beating and lungs breathing. The amount of energy your body uses at rest is called the Basal Metabolic Rate (BMR). It's the number of calories (energy) your body needs to keep all its basic functions going while you're at rest.  </div> <div> <br/> </div> <div> Another way to think of this is to imagine your body is like a money-making machine, and burning calories is like earning money. Most people think you only make money (burn calories) when you're actively working—like running, lifting weights, or exercising. But the truth is, the biggest chunk of your earnings comes from your machine running in the background all the time. This is your BMR—the money you make just for being alive. </div> <div> <br/> </div> <div> <i> Now, here’s the catch: </i> the more you invest in building your machine (your body), the more money it makes for you even when you're doing nothing—like sleeping or watching TV. Building muscle is like upgrading your machine so it burns more calories (makes more money) without extra effort. This is why working out isn’t just about burning calories during the workout—it’s about making your machine more powerful so it earns more for you over time. </div> <div> <br/> </div> <div> Think of exercise and training as the investment you make to grow your BMR. While it’s true that you burn some calories (money) during exercise, the real payoff comes from the extra calories your body burns afterward, thanks to the stronger, upgraded machine you’ve built. That’s why strength training and muscle-building activities are so important—they're like putting money into a savings account that keeps growing. </div> <div> <br/> </div> <div> So, instead of focusing only on how much you burn during a workout, think about how that workout invests in your future calorie burn. By training to build your BMR, you're setting yourself up to burn more calories 24/7—even while you're asleep! </div> <div> <br/> </div> <div> <b> How Do We Measure BMR? </b> </div> <div> To find out your BMR accurately, scientists can measure how much oxygen you breathe in and how much carbon dioxide (CO₂) you breathe out. This is because when your body uses energy, it consumes oxygen and produces CO₂. By measuring the amount of CO₂ you exhale, they can estimate how much energy your body is using at rest. It's similar to checking how much exhaust a car produces to understand how much fuel it's burning.  </div> <div> <br/> </div> <div> This can be done by a BMR or RMR (resting metabolic rate) test, but you can get an estimate on your BMR by doing an InBody Scan here at Prototype Training Systems, or a DEXA Scan at Longevity Healthspan. There will always be some room for inaccuracy, but you want to get a general idea of what this is. If you don’t have access to any of this, you can do a predictive equation, or use a health monitor/wearable such as an Apple Watch, WHOOP, Garmin, etc. Again, these won’t be 100% accurate but can give you an idea. </div> <div> <br/> </div> <div> <b> How Does Fat Leave the Body? </b> </div> <div> Have you ever thought about this question? When you lose body fat, where does it go? If you think you poop it out… you’re wrong. When you lose weight, your body is actually breaking down fat to use as energy. This process turns fat into CO₂ and water. Surprisingly, most of the fat you lose leaves your body through your BREATH as CO₂! </div> <div> <br/> </div> <div> So, when you exhale, you're literally breathing out fat. This means that the more active you are, the more CO₂ you produce and exhale, which helps you lose more fat. </div> <div> <br/> </div> <div> Cool, right? So to measure this you get hooked up to a gas mask looking piece of equipment and it will give you a read on your ratio of oxygen (O₂) to carbon dioxide (CO₂). The more CO₂ measured on your exhalation, the higher your BMR is! </div> <div> <br/> </div> <div> <b> Connecting BMR and Fat Loss </b> </div> <div> Your BMR is like the baseline energy your body needs. To lose fat, you need to use more energy than you get from food.  </div> <div> This means: </div> <div> <ul> <li> <b> Eating Healthy: </b> <span> Giving your body the right amount of fuel. </span> <br/> </li> <li> <b> Being Active: </b> <span> Activities like strength training, walking, running, high intensity interval training (HITT) or even playing increase your energy expenditure, which forces your body to burn stored fat. The broken-down fat leaves your body when you breathe out as CO₂. </span> <br/> </li> </ul> </div> <div> <br/> </div> <div> Remember, just breathing more won't make you lose fat. It's the combination of eating right and moving more that helps your body use up stored fat. Staying active and mindful of your calorie intake helps keep your body's engine running smoothly. </div> <div> <br/> </div> <div> <b> So How Does ALL Of Your Daily Caloric Expenditure Breakdown? </b> </div> <div> Your TDEE (Total Daily Energy Expenditure) comes from three main components: </div> <blockquote> <div> <b> 1. Basal Metabolic Rate (BMR) (60-75%):  </b> </div> </blockquote> <blockquote> <div> <span>      Energy used to maintain vital functions (e.g., breathing, circulating blood).  </span> </div> </blockquote> <blockquote> <div> <span>      Example: If your BMR is 2,000 calories/day, that’s the energy needed even if you stayed in bed all day. </span> </div> </blockquote> <div> <span> <br/> </span> </div> <blockquote> <div> <b> 2. Physical Activity (15-30%): </b> </div> </blockquote> <blockquote> <div>      Calories burned from movement, including: </div> </blockquote> <blockquote> <ul> <li> <b> Exercise Activity Thermogenesis (EAT): </b> <span> Intentional workouts. </span> <br/> </li> <li> <b> Non-Exercise Activity Thermogenesis (NEAT): </b> <span> Non-exercise movements like standing or cooking. </span> </li> </ul> </blockquote> <blockquote> <div> <b> 3. Thermic Effect of Food (TEF) (5-10%): </b> </div> </blockquote> <blockquote> <div> <span>            </span> Energy burned during digestion and processing of food. Protein has the highest TEF (~20-30%), followed by carbs (~5-10%) and.          fats  (~0-3%). </div> </blockquote> <div> </div> <div>   </div> <div> <b> Why is BMR Important? </b> </div> <div> BMR is the foundation of your metabolism and accounts for the largest portion of your energy expenditure. It’s vital because: </div> <div> <span>             <b> - </b> It determines your energy needs to maintain basic life functions. </span> </div> <div> <span>             <b> - </b> A higher BMR can help with weight maintenance or loss because it increases the number of calories burned at rest. </span> </div> <div> <span> <br/> </span> </div> <div> <b> How BMR breaks down… in other words, what makes it better. </b> </div> <div> BMR is influenced by several factors: </div> <div> <br/> </div> <div> <b>      </b> <span>         <b>  -  </b> </span> <b> Lean Body Mass (Muscle):  </b> <span> Muscle burns more calories than fat even at rest, making it a key driver of BMR </span> </div> <div> <b>              - Age:  </b> <span> BMR decreases as we age, primarily due to muscle loss and metabolic slowdown. </span> </div> <div> <b>              - Sex:  </b> <span> Men typically have a higher BMR than women because they generally have more lean body mass. </span> </div> <div> <b>              - Body Size:  </b> <span> Larger individuals have a higher BMR because they have more tissue to maintain. </span> </div> <div> <b>              - Hormones:  </b> <span> Thyroid hormones, stress hormones (e.g., cortisol), and others play a role in regulating BMR. </span> </div> <div> <br/> </div> <div> <span> <b> How BMR Changes with Age </b> </span> </div> <div> <span> <b> <br/> </b> </span> </div> <div>       <b>    1. Decreases After Age 30: </b> </div> <div>               Muscle mass declines by 3-8% per decade after 30, a process called sarcopenia. This is why strength training is SO IMPORTANT                 to maintain and slow the curve, which also shortens the Healthspan-Lifespan gap. </div> <div>     <b>      2. Hormonal Changes: </b> </div> <div>              Decreased levels of growth hormone, testosterone, and estrogen lower metabolic rate. This can be impacted by factors outside                    our control, but environment, stress, and nutrition play a role in all of this. </div> <div> <b>          3. Fat-to-Lean Mass Ratio: </b> </div> <div>              Aging is associated with an increase in body fat and a reduction in lean muscle, further reducing BMR. </div> <div>    </div> <div> <b> Research Insight: </b> Studies show that the average BMR decreases by ~1-2% per decade after age 20-30. Source: <a href="https://www.google.com/url?q=https://pubmed.ncbi.nlm.nih.gov/34379483/&amp;sa=D&amp;source=docs&amp;ust=1737599091552566&amp;usg=AOvVaw3--P5puIIaMJnWj3sI1PJL" target="_blank"> PubMed </a> . </div> <div> <br/> </div> <div> <b> How to Improve BMR &amp; TDEE </b> </div> <div> <span>     <b>       1.  </b> </span> <b> Build Muscle: </b> </div> <div>               Resistance training increases lean body mass, which raises BMR. This means lift heavy weights, and often. Our recommendation                 is at least 3x a week, full body strength training routines that are functional in nature (train as your body is intended to move). If                     you can’t do that, doing any heavy lifting is important. </div> <div> <br/> </div> <div> <b>           2. Stay Active: </b> </div> <div>                Incorporate intentional exercise and move more throughout the day. The more you move the more you burn. Think of the saying                    “if you don’t use it, you lose it”... just because you may have a high BMR, if you stop doing anything, this will degrade.  </div> <div> <br/> </div> <div> <b>           3. Eat Enough Protein: </b> </div> <div>               Protein supports muscle repair and has a higher thermic effect (requires more energy to breakdown). You gotta water the plants                   and feed them to grow. Most people undereat protein, but it is SO IMPORTANT to eat enough. Most people should be eating .75-                   1.0grams of protein per pound of body weight per day. </div> <div> <br/> </div> <div>           <b>  4. Get Quality Sleep: </b> </div> <div>                 Sleep regulates hormones like cortisol and growth hormone, which impact metabolism. I always say this area is the most                               neglected part of health… it’s been common to brag about how little sleep you got especially if you’re a high performer. But the                       research shows that sleep deprivation and consistent lack of sleep not only impacts muscle growth and recovery, but has a high                   correlation to all cause mortality… so get your 7-8 hours of sleep, your body and mind will thank you! </div> <div> <br/> </div> <div>           <b>   5. Manage Stress </b> : </div> <div>                Chronic stress disrupts hormones that influence metabolic rate. While stress can impact results, we also need stress to grow. If                    we aren’t stressing our body, we aren’t pushing it to a point that it needs to rebuild and repair, but points 1-4 above can help                            combat and manage the stress that may be making life a bit harder. </div> <div> <br/> </div> <div> <b> Takeaways and Summary: </b> </div> <div> <br/> </div> <div> <b> Understand Your BMR: </b> </div> <div> Measuring BMR helps you determine your daily calorie needs and set realistic goals for fat loss, maintenance, or muscle gain. </div> <div> <br/> </div> <div> <b> Focus on Muscle: </b> </div> <div> Resistance training and an active lifestyle are the most effective ways to boost BMR and counteract age-related metabolic decline. Which will help you burn more fat when you’re not moving! </div> <div> <br/> </div> <div> <b> Prioritize Nutrition and Recovery: </b> </div> <div> Eating protein-rich foods and getting enough sleep can significantly impact your metabolism. </div> <div> <br/> </div> <div> <b> Track Progress: </b> </div> <div> Use tools like DEXA scans or InBody analysis to monitor changes in body composition and BMR over time. </div> <div> By understanding and improving your BMR, you can take control of your metabolism, optimize fat loss, and improve your overall health. </div> <div> <br/> </div> <div> References </div> <div> Mifflin MD, et al. "A new predictive equation for resting energy expenditure in healthy individuals." Am J Clin Nutr. 1990. </div> <div> Westerterp KR. "Physical activity and physical activity-induced energy expenditure in humans: measurement, determinants, and effects." Front Physiol. 2013. </div> <div> PubMed study on CO₂ and fat loss. </div> <div> Research on age-related metabolic decline. </div> </div> Thu, 23 Jan 2025 02:23:17 GMT http://www.prototypetraining.com/the-metabolism-blueprint-boost-your-bmr-and-burn-more-fat thumbnail main image http://www.prototypetraining.com/our-developmental-vision-the-future-of-prototype-training-systems We've grown a lot over the past 13 years and have evolved into more than a training facility. As we look to the future, we look at Prototype as a developmental arena to help kids and adults be the best versions of themselves. <h3> Our Developmental Vision: The Future of Prototype Training Systems </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/blog2+%281%29-27abbd73.png"/> </div> <div data-rss-type="text"> <div> <span> As we move into 2025, we’ve taken the time to reflect on 2024… the lessons learned, where we want to go and more importantly, the problems that we are seeing pop up all over the place. </span> <br/> </div> <div> <br/> </div> <div> <b> BLUF: My vision for Prototype is to grow into a coaching community… Where adults are coaching adults, kids coaching kids, adults coaching kids and even kids coaching adults. Coaching to me in the new hospitality industry… it’s an essential part of our development and the skills transfer beyond your physical health. </b> </div> <div> <br/> </div> <div> In 2024, we ran several workshops in our Performance and Recovery Space… from a full day Wellness Academy where we talked about the problems and challenges we are seeing in health and wellness across the board, to a workshops on Youth Resiliency, Mental Fitness and many more. </div> <div> <br/> </div> <div> Over the 13 years we’ve been in business, Prototype has evolved from a coaching and training facility that primarily focused on CrossFit to looking at Health and fitness across the 5 pillars (Physical fitness, Mental Fitness, Nutrition, Recovery and Community).  </div> <div> <br/> </div> <div> <a href="https://www.youtube.com/watch?v=DlsyQccENDw" target="_blank"> <b> BREAK: Check out our newest video explaining what we do at Prototype! </b> </a> </div> <div> <br/> </div> <div> This past year we’ve put a big emphasis on the importance of Recovery, the mental side of fitness, Longevity (increasing the healthspan-lifespan gap) and have reignited a more inclusive kids program with the growth of our LTAD (long term athletic development) classes &amp; our AAT (advanced athletic training) program that gives kids more autonomy to train and learn. </div> <div> <br/> </div> <div> In other words, we’re evolving into more than just a facility that you can improve your physical health, but a delierate learning environment. As we’ve dug more into the problems around adults and kids on both the mental and physical health side, I’ve been thinking of how can we make a bigger impact and difference in people’s lives? </div> <div> <br/> </div> <div> When I was growing up, my dad taught culinary arts at the high school level. When I was really young, I always thought that I may work in that field in some way. When I got to High School (like many kids i assume), my parents wanted me to get a job… not that school and sports wasn’t enough or anything &#55357;&#56832; but I also wanted to make my own money, so I got a job at a restaurant. At the time I remember my dad saying “everyone should work in the hospitality business at some point in their life”. I worked there for a year and a half before quitting and getting a job umpiring for little league baseball and refereeing for rec soccer games.  </div> <div> <br/> </div> <div> I’d be lying if I said I didn’t hate working at the restaurant… I worked in the back of the kitchen prepping food. I was the youngest person who worked there and when I got hired, I thought I’d be a host, but I guess I wasn’t the right fit for that role. But now that I’m older, I’ve given the same advice that everyone should work at some point in their life in the hospitality industry because of the transferable skills you develop. You learn how to work in a high pace and stressful environment, but on top of that you learn communication, you make a lot of mistakes and your judgement is tested. </div> <div> <br/> </div> <div> Being in the health and coaching industry for the past 15+ years, my thinking has evolved a bit into this mindset that everyone should be a coach at some point in their life. Naturally as parents, we get put in this role. And like many parents we’ve interacted with, you may even be forced to “coach” your kids sports teams… even if you’ve never played that sport. </div> <div> <br/> </div> <div> But when I think about coaching, I think about teaching and to me, teaching is the highest form of learning. There is a plethora of research out there on the oldest siblings being the “smartest” because of the disproportionate amount of opportunities to teach their younger siblings. In other words, the best way to learn something is to teach it… this may not be new for some of you reading this but it’s something we’ve been more deliberate about at Prototype than I would say most coaching and training facilities. </div> <div> <br/> </div> <div> Where we are experimenting with this the MOST is through the leadership and development lessons with our LTAD and fundamentals programs. In 2024, we’ve implemented a weekly lesson that has built on each other each week. From coaching up the importance of getting outside your comfort zone to strategies to dial down anxiety and dial up creativity. In addition, what we see our youth programs continuing to iterate and evolve into, is a “training arena” where kids come to deliberately better themselves on and off the field. </div> <div> <br/> </div> <div> What we’ve been continuing to experiment on is around this idea of proximal zone coaching, where older kids are learning to coach younger kids as part of their own skill development. As part of our close working relationship with the TOP leadership and development company <a href="http://www.nextjump.com" target="_blank"> <b> (Next Jump) </b> </a> , their 20 years of experience learning the best of the best and breaking down elite teams, they’ve been able to boil down these 4 Core Metrics, which are: </div> <div> <br/> </div> <div> <b> 1/ Self Awareness </b> </div> <div> <b> 2/ Speaking up </b> </div> <div> <b> 3/ Peer Sharpening </b> </div> <div> <b> 4/ High Expectations  </b> </div> <div> <br/> </div> <div> We’re aware that the majority of the kids in our programs play a sport or multiple sports. We look at what we do at Prototype is only additive. But we are also realistic in the sense that the majority of kids will discontinue sports before they finish high school, and a far greater amount of kids will end their athletic career once they get to the next level of education (or post high school). What we want to do is develop a system for upgrading kids. To help them dial down anxiety and dial up confidence. Help them develop the transferable skills that apply to being a better student, a better son/daugher, a better employee, a better leader. </div> <div> <br/> </div> <div> This is our mission at Prototype and we are excited to continue to chip away at this in 2025. To end, I want to share a really cool text we received from one of the parents who’s son is in one of our youth programs… </div> <div> <br/> </div> <div> “Mateusz led a 30 minute soccer class this morning before school started with the english language learns in the 4th and 6th grade. He is working SO HARD in all aspects of his life. And he keps raising the bar. I feel like taking on leadership roles and building confidnece has all been part of the last couple of months. I think part of it is Prototype and how being a leader there and seeing how you coaches work and talk with the kids…” </div> <div> <br/> </div> <div> -Mike Collette </div> <div> CEO/Founder of Prototype Training Systems </div> <div> <br/> </div> </div> Mon, 13 Jan 2025 21:40:24 GMT http://www.prototypetraining.com/our-developmental-vision-the-future-of-prototype-training-systems Westborough Massachusetts gym,youth athletic development,fitness in Westborough MA,kids classes westborough ma,LTAD,fitness training Westborough,Westborough fitness,gym westborough ma thumbnail main image http://www.prototypetraining.com/ask-a-pro-bianca-calderone <h3> Success as a Student Athlete and Beyond </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2024-12-21+at+12.25.18+PM.png"/> </div> <div data-rss-type="text"> This week, we had the privilege of hearing from Bianca Calderone, a former center back for the Boston Breakers and D1 soccer player at Northeastern University. She shared her insights on what it takes to succeed as a collegiate athlete and beyond. Bianca provided valuable perspectives on navigating the challenges young athletes face, offering the group a deeper understanding from someone with years of experience in the process. <div> <br/> </div> <div> As many of the athletes we work with are preparing to transition to college, there are a lot of unknowns. Playing at the collegiate level can be a major adjustment, and Bianca shared a crucial piece of advice a coach once gave her when choosing where to go: “Consider whether you’d still be happy in this environment, even if you couldn’t play.” </div> <div> <br/> </div> <div> <b> Self-Belief vs Humility </b> </div> <div> <span> The transition from high school to college soccer can be a real eye-opener, especially for athletes who were stars in high school. Suddenly, you're surrounded by other players who are just as skilled, if not more. Bianca stressed that it’s crucial to shift your mindset and embrace the challenge. You have to walk into that environment believing you belong and carrying the ego that says, “I’m here to compete and be the best.” But at the same time, you need the humility to acknowledge that you’re always evolving. It’s not about being the best right away—it’s about being ready to learn, grow, and challenge yourself every day. Confidence will fuel your drive, but humility will keep you hungry and adaptable. </span> <br/> </div> <div> <br/> </div> <div> Bianca also shared a story about how a coach once compared her to another player she had grown up playing against. Her coach said, “The difference between you and her isn’t your skill on the field—it’s that she thinks she’s the best. You need to think you’re the best player out there, you need her ego.” This perspective was eye-opening, especially considering how often we associate ego with arrogance. In this case, Bianca realized that having a strong belief in yourself—what some might call ego—could actually be a superpower that helps propel you forward. </div> <div> <br/> </div> <div> Bianca also made an excellent point about competition, emphasizing that the true challenge is not just beating the player next to you, but pushing yourself to be better than you were yesterday. It’s about setting a standard for personal growth and improvement that isn’t defined by the competition, but by your own drive to evolve and reach new heights. </div> <div> <br/> </div> <div> <b> Bouncing Back </b> </div> <div> <span> When Bianca tore her ACL during her freshman year of college, it was a devastating blow, not just physically but mentally. Injuries, especially ones that sideline you for an entire season, force athletes to face a tough choice: succumb to self-pity or rise above it. </span> <br/> </div> <div> <br/> </div> <div> Bianca spoke openly about the mental struggle she faced after her injury. For a while, she was in denial, consumed by mental chatter wondering if she’d ever be able to play again. It wasn’t until she came to terms with the injury—accepting that this was her reality—that she was able to refocus and dial up her discipline. Once she did, she had a moment of clarity: “I want to play. I do love playing.” From that moment forward, she committed herself fully to the recovery process, showing up to the weight room every day with renewed determination. </div> <div> <br/> </div> <div> In moments like these, it’s easy to feel overwhelmed, but Bianca emphasized the importance of focusing on small, manageable steps. This idea, reinforced by her career in physical therapy, has been a key part of her approach. By breaking down the recovery process into smaller goals, the bigger picture becomes clearer, and progress feels more attainable. </div> <div> <br/> </div> <div> She also shared a candid reflection on the emotional side of being sidelined. Watching her team play while she couldn’t be out there was tough—there was a part of her that didn’t want the team to succeed without her. It’s a natural feeling, wanting to feel like a necessary component of the team’s success. But Bianca pointed out that this is an important moment to step back and reassess. Even when you’re not on the field, you have a unique opportunity to be a cheerleader for your teammates and contribute in ways that aren’t always immediately visible. </div> <div> <br/> </div> <div> <b> Key Takeaways </b> </div> <div> Throughout the conversation, Bianca shared three key principles that have shaped her life after sports, guiding her as both a business owner and a mother: </div> <div> <br/> </div> <div> <b> Grit and Self-Belief </b> – To get through tough times, you need to believe in yourself. As she puts it, "You have to have the ego to say, 'I can do this.'" </div> <div> <b> Small Goals </b> – Break big goals into manageable steps. "I can get two clients, then four... and celebrate each milestone along the way." </div> <div> <b> Compete with Yourself </b> – This requires positive self-talk and a mindset of continuous improvement. It’s about wanting to “one-up” yourself, not just beat the person next to you. </div> <div> Bianca’s journey is a powerful reminder that the lessons we learn on the field extend far beyond it. Resilience, discipline, and self-belief are timeless tools, no matter where life takes you. </div> <div> <br/> </div> <div> <br/> </div> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/IMG_1207.jpeg" alt=""/> </div> Sat, 21 Dec 2024 17:33:43 GMT http://www.prototypetraining.com/ask-a-pro-bianca-calderone thumbnail main image http://www.prototypetraining.com/leadership-through-peer-coaching <h3> Leadership Through Peer Coaching: The Zone of Proximal Development </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2024-12-07+at+1.21.27+PM.png"/> </div> <div data-rss-type="text"> <b> Zone of Proximal Devleopment </b> <br/> <div> Vygotsky's zone of proximal development (ZPD) refers to the space where learners can achieve more with guidance than they could on their own. In our Long-Term Athletic Development (LTAD) program, the concept of ZPD is put into practice through peer coaching. Older athletes, who have established strong skills and knowledge through doing the course themselves, act as mentors to younger, less experienced participants. By guiding them through exercises, explaining techniques, and offering feedback, older peers help bridge the gap between what the younger participants can do independently and what they can achieve with support. A similar model is used in our Nike Soccer Camps, where older soccer players mentor and coach younger participants.  <span> This model helps older peers develop leadership, communication, and empathy skills while empowering younger participants to learn more effectively from relatable role models, building their confidence and accelerating their growth. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> Reinforcing Knowledge by Teaching </b> </span> </div> <div> <span> Explaining techniques, form, and strategies forces the teacher to break down their knowledge, reinforcing their skills in the process. Take Caroline and Owen, for example. As participants who have spent years honing their athletic abilities, they have now taken on significant roles as caoches within the LTAD program. Gaining practical coaching experience has reinforced their own knowledge and and solidified their leadership capabilities. Similarly, Gaby and Abby, who teach at the Nike Soccer Camps, use their expertise to guide younger players, solidifying their own understanding in the process. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> Building Leadership and Responsibility </b> </span> </div> <div> <span> Leading younger kids in training gives a sense of responsibility and ownership. <span>   </span> They learn that leadership is about empowering others, not just being in charge. The confidence gained from mentoring helps prepare them for future leadership roles, both in sports and life. This will help them when figuring out their future career aspirations. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> Developing Empathy and Communication Skills </b> </span> </div> <div> <span> Teaching younger peers requires patience and clear communication. Being able to adjust coaching style to suit the needs of younger learners, fostering empathy and emotional intelligence. These interactions help them become more effective communicators and more understanding leaders. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> Relatable Role Models </b> </span> </div> <div> <span> When younger kids are coached by older peers, they gain access to mentors who understand their struggles. The proximity in age makes the guidance feel more accessible and relatable, providing a positive example of how to grow and improve. Younger athletes coached by Caroline and Owen benefit from their peers’ shared experiences and understandings of the challenges that come with skill-building and growth. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> Engaged Learning </b> </span> </div> <div> <span> Younger participants often feel more comfortable asking questions and seeking feedback from peers than adults. This informal, approachable coaching style encourages more interaction, helping younger kids learn faster and with greater confidence. Gaby and Abby, who assist with the Nike Soccer Camp, exemplify how peer coaching creates a comfortable atmosphere for younger participants. During the camp, Gaby and Abby lead drills, share tactical insights, and provide encouragement that resonates with younger players. The positive reinforcement from older kids builds self-esteem in younger participants. As they see improvements and gain encouragement, they develop a stronger sense of confidence, which motivates them to continue progressing.  </span> </div> <div> <span> <br/> </span> </div> <div> <span> Proximal zoning, when applied to exercise, creates a powerful cycle of growth. Older kids gain essential leadership skills while mentoring younger peers, and in turn, the younger kids receive valuable guidance and support.  </span> </div> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2024-12-07+at+2.28.54+PM.png" alt=""/> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2024-12-07+at+2.29.11+PM.png" alt=""/> </div> Sat, 07 Dec 2024 19:44:11 GMT http://www.prototypetraining.com/leadership-through-peer-coaching thumbnail main image http://www.prototypetraining.com/break-the-motivation-cycle <h3> Stay Strong Through The Seasons </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/blog2+%281%29-653c84d6.png"/> </div> <div data-rss-type="text"> <div> <span> At Prototype Training Systems, we’ve seen it year after year: the fitness cycle that starts with strong motivation, only to get derailed as life inevitably gets busy. Especially here in Massachusetts, as the seasons change and the holidays roll in, the barriers to maintaining your fitness routine grow. And while it’s predictable, it doesn’t have to be your story. </span> <br/> </div> <div> <br/> </div> <div> Let’s explore why this cycle happens, why now is the most critical time to stay consistent, and how you can rewrite your fitness journey this year. </div> <div> <br/> </div> <div> <b> Why Motivation Wanes Through the Year </b> </div> <div> <b> <br/> </b> </div> <div> The cycles we observe at Prototype mirror the rhythms of life: </div> <div> <br/> </div> <div> <ul> <li> November to December: The holidays bring joy but also stress, social obligations, and indulgences. Time feels scarce, and workouts are often the first thing to go. </li> <li> January: The new year re-ignites hope. Resolutions drive people back to the gym with ambitious goals. This can stay steady for several weeks, which is why we're so deliberate with having events throughout the year at Prototype. </li> <li> April: Life settles, and with warmer weather comes a dip in urgency. April vacation, kids sports... it can get harder. </li> <li> Summer: Vacations, kids out of school, and travel disrupt routines. Fitness takes a backseat. </li> <li> Fall: Structure returns with school, and gym attendance rebounds—until the holidays come back around. </li> </ul> </div> <div> It’s a cycle driven by external pressures, not internal priorities. Left unchecked, it can rob you of the consistency you need for long-term success. </div> <div> <br/> </div> <div> <b> Why Now is the Worst Time to Quit </b> </div> <div> This time of year is when your fitness routine matters most. Here’s why: </div> <div> <br/> </div> <div> <ul> <li> <b> Stress Management: </b> The holidays test your limits emotionally and socially. Exercise isn’t just physical—it’s one of the most powerful tools for stress relief and mental clarity. </li> <li> <b> Momentum Matters: </b> Once you break your routine, it’s harder to start again. A small setback often snowballs into months of inactivity, derailing your progress. </li> <li> <b> You Train for THIS: </b> As a friend put it perfectly, “This isn’t your break from training. This is what you train for.” Your workouts prepare you for the physical and mental demands of life, from carrying groceries to managing holiday chaos. </li> <li> <b> Health First: </b> If you don’t prioritize yourself, you can’t show up fully for others. A healthy body and mind are the foundation for giving your best at work, home, and beyond. </li> </ul> </div> <div> <br/> </div> <div> <b> Why the Cycle Feels Hard to Break </b> </div> <div> Science helps explain why this pattern is so common: </div> <div> <br/> </div> <div> <ul> <li> <b> Habits vs. Motivation: </b> Motivation is fleeting. Willpower alone can’t sustain you. It’s the habits you build and the systems you rely on that ensure success. </li> <li> <b> Decision Fatigue: </b> The holidays overload your brain with decisions, leaving little energy for planning workouts or meals. Automation through routines is key. </li> <li> <b> Biology of Stress: </b> Stress hormones like cortisol rise during busy seasons. Exercise reduces cortisol levels and boosts endorphins, helping you feel balanced. </li> <li> <b> Seasonal Effects: </b> Shorter days and colder weather can sap energy and mood. Exercise combats seasonal affective disorder (SAD) by improving mood and increasing energy. </li> </ul> </div> <div> <br/> </div> <div> <b> Your Action Plan: Breaking the Cycle </b> </div> <div> Here’s how you can stay consistent and strong this year: </div> <div> <br/> </div> <div> <ul> <li> <b> Focus on Small Wins: </b> Consistency beats perfection. A 20-minute workout or a brisk walk counts. Just don’t stop moving. </li> <li> <b> Plan Ahead: </b> Schedule workouts like appointments. When it’s on the calendar, you’re more likely to follow through. </li> <li> <b> Find Accountability: </b> Community is everything. It's one of our 5 Pillars. Find a partner or a friend here at Prototype, or lean on your coaches. We’re here for you. </li> <li> <b> Remember Your ‘Why’: </b> Revisit why you started. Whether it’s feeling stronger, staying healthy for your kids, or managing stress, keep that front and center. </li> <li> <b> Treat Yourself as a Priority: </b> Self-care isn’t selfish. Taking care of your physical and mental health equips you to handle everything else in life. It's our motto after all "Grow Yourself (FIRST), Grow Others" </li> </ul> </div> <div> <br/> </div> <div> <b> A New Year Starts Today </b> </div> <div> <b> <br/> </b> </div> <div> You don’t have to wait for January to commit to yourself. Breaking the cycle starts now. As the holidays approach, think of your workouts not as something you “have to do” but as the foundation for everything you want to achieve. This year, let’s change the story together. </div> <div> <br/> </div> <div> <b> See you in the gym. </b> </div> <div> <br/> </div> <div> -Mike and Team </div> </div> Mon, 02 Dec 2024 20:31:12 GMT http://www.prototypetraining.com/break-the-motivation-cycle Westborough Massachusetts gym,personal training Westborough,mental fitness training,fitness in Westborough MA,group fitness classes Westborough,custom training programs,westborough ma,Westborough gym,Westborough fitness,prototype training systems,fitness coaching facility Westborough thumbnail main image http://www.prototypetraining.com/why-learning-feels-hard-and-how-to-master-it <h3> Rewiring Your Brain: Here's How It Works </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/blog2+%281%29-a6824442.png"/> </div> <div data-rss-type="text"> <div> <span> Think back to the last time you tried to learn something new. Maybe it was mastering a skill at work, picking up a hobby, or—if you’re like many busy parents—figuring out how to balance a hundred spinning plates at once. Did you feel frustrated? Did it seem like your brain was actively resisting your efforts? </span> <br/> </div> <div> <br/> </div> <div> You’re not alone. <b> Learning something new—or unlearning an old habit—feels hard because it is hard. </b> But here’s the good news: that resistance you feel is your brain adapting, rewiring itself in real-time. Understanding how this works can change not only the way you approach learning but how you overcome frustration and stick with the process. </div> <div> <br/> </div> <div> Let’s explore how your brain operates when faced with a challenge and why rest is just as important as effort. Along the way, we’ll use two examples—a fitness skill and a life skill—to show how this science applies to real life, including lessons we apply every day at Prototype Training Systems, a coaching and training facility in Westborough, Massachusetts, dedicated to improving physical and mental fitness. </div> <div> <br/> </div> <div> <b> The Science of Learning: What’s Happening in Your Brain? </b> </div> <div> <b> <br/> </b> </div> <div> <span> Imagine your brain as a dense forest. Every skill, habit, or piece of knowledge you’ve ever learned is like a well-trodden path cutting through the trees. But when you attempt something new, there’s no path yet. You have to hack your way through the brush. It’s slow, messy, and often discouraging. </span> </div> <div> <br/> </div> <div> This is where neuroplasticity comes in. Neuroplasticity is your brain’s ability to create new paths and strengthen them with repetition. But here’s the catch: making these new connections feels uncomfortable at first. The frustration you feel is a signal that your brain is working hard to adapt. </div> <div> <br/> </div> <div> <b> Here’s what’s happening under the hood: </b> </div> <div> <br/> </div> <div> <b> Effort Creates Agitation </b> </div> <div> When you focus on learning, your brain releases norepinephrine. This neuromodulator heightens your awareness but also causes agitation. It’s your brain’s way of saying, “This is hard, but important.” </div> <div> <br/> </div> <div> <b> Focus Directs Change </b> </div> <div> To build new pathways, your brain relies on acetylcholine, which helps you focus intensely on specific tasks. This is why breaking skills into smaller, manageable steps is so effective. </div> <div> <br/> </div> <div> <b> Small Wins Fuel Progress </b> </div> <div> Every time you make progress—whether it’s getting closer to a goal or completing part of a task—your brain releases dopamine, reinforcing the behavior and motivating you to keep going. </div> <div> <br/> </div> <div> <b> Rest Solidifies Learning </b> </div> <div> After effort, your brain needs time to recover and consolidate what you’ve practiced. During sleep, your brain strengthens the new connections you’ve worked hard to create, turning deliberate actions into automatic ones. </div> <div> <br/> </div> <div> <b> Practical Example #1: Mastering Double-Unders </b> </div> <div> At Prototype Training Systems, one of the skills we often teach in our group fitness classes is the double-under—a jump rope skill requiring precise coordination and rhythm. </div> <div> <br/> </div> <div> <b> Step 1: Recognize the Problem </b> </div> <div> As you struggle, your brain is gathering feedback from your senses: how the rope feels, the sound it makes, the timing of your jumps. This sensory input is crucial, even if it doesn’t seem helpful yet. It’s like gathering data for a map. </div> <div> <br/> </div> <div> <b> Step 2: Break It Down </b> </div> <div> Instead of trying to master everything at once, isolate the components: </div> <div> <br/> <b> Coaching Tips: </b> </div> <div> <ul> <li> Focus on wrist movement: small, controlled rotations. </li> <li> Work on timing: jump just as the rope hits the ground. </li> <li> Adjust your posture: keep your body upright and stable. </li> </ul> </div> <div> <br/> </div> <div> This is where acetylcholine sharpens your focus, allowing you to refine specific elements of the skill. </div> <div> <br/> </div> <div> <b> Step 3: Practice with Intention </b> </div> <div> Short, focused practice sessions—5-10 minutes at a time—are far more effective than long, unfocused efforts. Celebrate small wins, like completing three consecutive double-unders, to trigger dopamine and stay motivated. </div> <div> <br/> </div> <div> <b> Step 4: Rest and Recover </b> </div> <div> After practice, take time to rest. Sleep and techniques like non-sleep deep rest (NSDR) help consolidate the neural changes you’ve made. Over time, what once felt clunky becomes smooth and automatic. </div> <div> <br/> </div> <div> <b> Practical Example #2: Relearning Communication Skills </b> </div> <div> <b> <br/> </b> </div> <div> Now let’s step out of the gym and into your daily life. Imagine you’ve noticed a habit of interrupting others during conversations—a pattern you want to unlearn. </div> <div> <br/> </div> <div> At first, it feels awkward to hold back and let others finish speaking. Your brain is resisting because it’s used to the old pathway. </div> <div> <br/> </div> <div> <b> Step 1: Identify the Habit </b> </div> <div> <i> Awareness is the first step </i> . Maybe you catch yourself interrupting in a meeting or during a family conversation. That moment of discomfort is norepinephrine at work, nudging your brain toward change. </div> <div> <br/> </div> <div> <b> Step 2: Replace the Old Habit </b> </div> <div> Instead of interrupting, focus on active listening: </div> <div> <br/> </div> <div> <b> Coaching Tips: </b> </div> <div> <ul> <li> Maintain eye contact. </li> <li> Pause and count to three before speaking. </li> <li> Reflect on what the other person is saying. </li> </ul> </div> <div> <b> Step 3: Practice Daily </b> </div> <div> Every conversation becomes an opportunity to practice. The more you reinforce the new behavior, the more dopamine rewards you for staying on track. </div> <div> <br/> </div> <div> <b> Step 4: Reflect and Rest </b> </div> <div> At the end of the day, reflect on your progress. Did you interrupt less? How did it feel to listen more? Sleep will solidify these changes, making it easier to pause and listen next time. </div> <div> <br/> </div> <div> <b> Why Rest Matters as Much as Effort </b> </div> <div> It’s easy to believe that sheer effort is the key to mastering a skill or breaking a habit. But without rest, your brain can’t do the heavy lifting of rewiring itself. </div> <div> <br/> </div> <div> During sleep, your brain: </div> <div> <br/> </div> <div> <ul> <li> Strengthens new neural connections. </li> <li> Clears out unnecessary information. </li> <li> Transforms effortful actions into reflexive behaviors. </li> </ul> </div> <div> This is why sleep-deprived learning often feels like spinning your wheels. To speed up the process, consider incorporating NSDR techniques. Huberman’s NSDR protocol is a great place to start. </div> <div> <br/> </div> <div> <b> From Frustration to Growth: Embrace the Process </b> </div> <div> Understanding how your brain works changes the game. Instead of seeing frustration as a sign of failure, you can recognize it as evidence that your brain is adapting. Whether you’re mastering double-unders in a personal training session at Prototype Training Systems or improving communication at work, the formula is the same: </div> <div> <br/> </div> <div> <ul> <li> Effort + Frustration: Accept that learning feels hard because it is. </li> <li> Focus + Small Wins: Break tasks into manageable steps and celebrate progress. </li> <li> Rest + Recovery: Prioritize sleep and NSDR to solidify what you’ve learned </li> </ul> </div> <div> <br/> </div> <div> <b> Final Thoughts </b> </div> <div> Learning and unlearning are lifelong skills. At Prototype Training Systems, we integrate these principles into every program, from customized training plans to small group coaching sessions. Whether you’re a busy parent in Westborough, MA, or a working professional seeking better fitness and focus, our mission is to help you thrive physically and mentally. </div> <div> <br/> </div> <div> Visit us in Westborough, Massachusetts, and see how our tailored training programs can help you achieve your goals. Let’s work together to transform frustration into growth—one neural connection at a time. </div> <div> <br/> </div> <div> <b> Additional Resources </b> </div> <div> For a deeper dive into the science behind learning, check out these resources: </div> <div> <br/> </div> <div> <a href="https://www.hubermanlab.com/" target="_blank"> Dr. Andrew Huberman: How to Improve at Learning Using Neuroscience &amp; AI </a> </div> <div> <a href="https://podcasts.apple.com/us/podcast/huberman-lab/id1545953110?i=1000676927381" target="_blank"> Essentials: How Your Nervous System Works &amp; Changes </a> </div> <div> <a href="https://www.youtube.com/watch?v=AKGrmY8OSHM&amp;t=1s" target="_blank"> Huberman Lab’s NSDR Protocol </a> </div> <div> Scientific American: Neuroplasticity Explained </div> <div> <br/> </div> </div> Mon, 02 Dec 2024 20:08:03 GMT http://www.prototypetraining.com/why-learning-feels-hard-and-how-to-master-it physical fitness Westborough,NSDR for fitness,Westborough gym,Westborough fitness,fitness training Westborough,personal training Westborough,group fitness classes Westborough,custom training programs,small group coaching,fitness coaching Massachusetts,mental fitness Westborough,neuroplasticity and fitness,learning new skills fitness,improving physical fitness,mental fitness training,double-unders training,mastering fitness skills,fitness tips Westborough,sleep and fitness,NSDR for fitness,neuroplasticity for learning,fitness coaching facility Westborough,fitness for busy parents,fitness for working professionals,fitness in Westborough MA,fitness blog,Westborough Massachusetts gym,physical fitness Westborough,mental fitness Westborough gym,fitness coaching Massachusetts,westborough ma,Westborough gym,prototype training systems,Westborough fitness,mental fitness Westborough gym thumbnail main image http://www.prototypetraining.com/november-prototype-of-the-month-tyler-moore <h3> December POM: Tyler Moore </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2024-12-02+at+10.19.12+AM.png"/> </div> <div data-rss-type="text"> Congratulations to Tyler for being December’s Prototype of the Month! Tyler’s dedication and positive energy make him a standout member of our community, and we’re so proud to celebrate him and his journey. Below, he shares his experience with Prototype, what drives him, and the goals that keep him motivated. <div> <br/> </div> <div> <b> 1.) Share your experience at Prototype </b> </div> <div> My experience at prototype has been nothing but positive. The coaches and members are awesome and genuine. Walking through that door was no easy task but the reward that it gave me has truly been life changing and I look forward to a glorious future at prototype.  </div> <div> <br/> </div> <div> <b> 2.) What is your favorite part about being at Prototype? </b> </div> <div> <span> 1. Squat day </span> </div> <div> <span> 2. Being able to go to a class and accomplish something whether its big or small is definitely one of my favorite feelings  </span> </div> <blockquote> <div> <br/> </div> </blockquote> <div> <b> 3.) What are your hobbies and activities? </b> </div> <div> I enjoy lots of movies and lots of music. I love playing guitar or one of the five other instruments I play. I also enjoy cooking and if its a nice day i want to be outside exploring.  </div> <div> <br/> </div> <div> <b> 4.) How has Prototype helped you or solved a problem for you? </b> </div> <div> Prototype has helped me realize that hard things can be conquered if you put your mind and body to it. </div> <div> <b> <br/> </b> </div> <div> <b> 5.) What fitness goals are you working towards now? </b> </div> <div> <span> Since joining i have lost 30 pounds and hope to loose 30 more. Seeing a physical difference is definitely a drug of its own and I hope to ride that high for a long time to come. </span> </div> <div> <br/> </div> <div> <b> 6.) Favorite Quote </b> </div> <div> “I'm gonna make him an offer he cant refuse”- Don Corleone </div> <div> <br/> </div> </div> Mon, 02 Dec 2024 15:21:53 GMT http://www.prototypetraining.com/november-prototype-of-the-month-tyler-moore http://www.prototypetraining.com/developing-young-leaders-bouncing-back-from-adversity <h3> Bouncing Back from Adversity  </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2024-11-22+at+3.50.50+PM.png"/> </div> <div data-rss-type="text"> <div> <span> As any athlete knows, injuries often come with a mental burden—the uncertainty of not knowing how long you'll be sidelined, the frustration of being unable to contribute on the field, and the fear that this might be the end of your season. How you handle that mental challenge is just as important as the physical recovery. Caroline’s story is a perfect example of what it takes to overcome the odds and come back stronger. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> Caroline's Comeback  </b> </span> </div> <div> Caroline Queenan is a junior on the Westborough Girls Varsity Soccer team, an ECNL National player, and Central Mass All-Star.  <span> On October 24th, Caroline suffered a grade 2 high ankle sprain during her team’s second playoff game. Typically, this injury requires about six weeks to heal, but Caroline wasn’t going to sit idly by.  </span> </div> <div> <br/> </div> <div> The day after the injury, she was in the gym at Prototype, working with Steve on a recovery plan. Over the next two weeks, she committed herself to a strict program that included blood flow restriction (BFR) training, isometric exercises, and other targeted recovery protocols to rebuild strength and stability in her ankle. Despite missing two games, Caroline was cleared to play in the Sweet 16 on November 9th, where she contributed an assist in a 1-0 win. </div> <div> <br/> </div> <div> Just days later, in the Elite 8, Caroline scored 3 goals to lead her team to a 4-2 victory, securing their spot in tonight’s semi-final. Her physical recovery was impressive, but it was her mental resilience that truly set her apart. </div> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/unnamed.png" alt=""/> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/unnamed-1.png" alt=""/> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/unnamed-2.png" alt=""/> </div> <div data-rss-type="text"> <p> <strong> The Mental Game </strong> </p> <p> <span> The ability to stay focused, trust the process, and keep pushing forward, even when the odds were against her, shows the power of a resilient mindset. As we often emphasize in our recovery sessions, this mental strength is just as important as physical recovery. Setbacks are an inevitable part of any journey, and the ability to overcome them is a skill that benefits athletes not only in sports, but in all areas of life. </span> </p> <p> <span> <br/> </span> </p> <p> <span> When we work with teams like the Westborough Girls Varsity Soccer team, we focus on both physical recovery and mental resilience. We understand that recovery is more than just reducing soreness or preventing injury—it’s about preparing athletes to perform at their peak, no matter the challenges they face. Through tailored training programs combined with recovery protocols—including the sauna, cold plunge, and compression boots— we help athletes enhance circulation, reduce muscle fatigue, and speed up recovery. Equally important, we focus on the mental aspect of recovery—helping athletes stay focused, calm, and confident, even in high-pressure moments </span> </p> <p> <span> <br/> </span> </p> <p> <span> By integrating both physical recovery and mental conditioning, we ensure that athletes not only recover but thrive. Teams that prioritize this balanced approach are better equipped to handle the demands of the game, bounce back from setbacks, and perform at their best when it counts. It's this holistic focus on performance and well-being that makes our work with teams like Westborough so impactful—and a game-changer for coaches looking to take their athletes to the next level. </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2024-11-22+at+4.02.02+PM.png" alt=""/> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2024-11-22+at+4.02.48+PM-f50813b0.png" alt=""/> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2024-11-19+at+11.38.19+AM.png" alt=""/> </div> Fri, 22 Nov 2024 21:49:18 GMT http://www.prototypetraining.com/developing-young-leaders-bouncing-back-from-adversity thumbnail main image http://www.prototypetraining.com/developing-young-leaders-identifying-your-fears-frustrations <h3> <span> Identifying Your Fears &amp; Frustrations </span> </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2024-11-15+at+2.19.11+PM.png"/> </div> <div data-rss-type="text"> <div> <span> <b> Identifying Your Fears &amp; Frustrations </b> </span> </div> <div> <span> Last week, we explored self-drive and how it is a trainable skill. This week, we started to scratch the surface of how fear and frustration affect how we think and how we take action. When we make decisions from a place of fear or frustration, those decisions are often poor. So, how do we get out of that mindset and allow ourselves to think more creatively and make better choices? It’s a skill that requires practice, but the first step is to take a step back and identify what our default tendencies are when we feel frustrated or fearful. </span> </div> <div> <span> <br/> </span> </div> <div> <span> In this week's LTAD sessions, we did some CDC (Cross-Domain Coaching). We created a simple game designed to generate low levels of frustration, and we tracked when and how that frustration emerged. This exercise helps build awareness of their default tendencies and hopefully helps them recognize similar behaviors in other areas of their lives. </span> </div> <div> <span> <br/> </span> </div> <div> <span> Here are some quotes that came up during the game: </span> </div> <div> <ul> <li> <b> After getting 0 points on the first 2 turns: </b> <span> "I hate this game." </span> <br/> </li> <li> <b> After scoring 6 points on the next turn: </b> <span> "Only goal is not to come in last." </span> <br/> </li> <li> <b> After scoring 0 points on the first 3 turns: </b> <span> "I'm not trying." </span> <br/> </li> <li> <b> After scoring 7 points on the last turn: </b> <span> "If I did this every round, I would have won." </span> <br/> </li> </ul> </div> <div> <span> <br/> </span> </div> <div> <span> These comments aren’t groundbreaking, but they show how, when faced with early struggles or failure, the kids can quickly shift into frustration and blame the environment. </span> </div> <div> <span> <br/> </span> </div> <div> <span> You might be wondering, how does all of this tie back into the self-drive work we did last week? One thing we’re seeing is that, in areas where we have self-drive, we tend to reduce fear and frustration more quickly. It doesn’t stop us from taking action, and we can make better decisions as a result. Understanding our tendencies when fear and frustration appear—and recognizing how they differ in areas where we feel driven—is key to making progress. </span> </div> <div> <span> <br/> </span> </div> <div> <span> In today’s class, we’re experimenting with adding video games into the workout to see how we can dial up competitiveness and observe how frustration affects performance. </span> </div> <div> <br/> </div> </div> Fri, 15 Nov 2024 19:47:38 GMT http://www.prototypetraining.com/developing-young-leaders-identifying-your-fears-frustrations thumbnail main image http://www.prototypetraining.com/developing-young-leaders-self-drive-the-root-to-accomplishing-anything <h3> Self-Drive: The Root to Accomplishing Anything </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2024-11-08+at+5.21.32+PM.png"/> </div> <div data-rss-type="text"> <b> Self-Drive is a Trainable Skill </b> <div> The first time I heard that self-drive is a trainable skill, I had to pause for a second. I had never really thought about it that way. I always assumed I had self-drive for the things I enjoyed or was naturally good at—it didn't seem like a skill, it just felt natural.  </div> <div> <br/> </div> <div> But the more I thought about the areas in my life where I exhibit self-drive, the more I started to see the habits and rituals I built around improving at those things. Once I understood that, the next step was figuring out how to apply those same principles to areas in my life where I wanted to develop self-drive. </div> <div> <br/> </div> <div> This is what we’re working on with the LTAD group this week. The first step for them was to identify where they already have self-drive. Here are some of the areas the kids shared: </div> <div> <br/> </div> <div> <b> Where I have Self-Drive </b> </div> <div> <ul> <li> <span> "Going to the field to practice soccer on my own." </span> <br/> </li> <li> <span> "Working in the basement with the soccer ball." </span> <br/> </li> <li> <span> "Taking shots at home to improve my accuracy." </span> <br/> </li> <li> <span> "Practicing baseball, golf, and basketball." </span> <br/> </li> <li> <span> "Reading." </span> <br/> </li> </ul> </div> <div> These answers didn't come out immediately. Before we started the workout, I asked them to think about things they felt driven to do. At first, they listed tasks they felt they had to do, like homework or cleaning their room.  </div> <div> <br/> </div> <div> This highlighted an important aspect of self-drive: it has to come from within. Self-drive isn’t about doing something just to please your parents or avoid getting in trouble—it’s about something you’re motivated to do for yourself. This doesn't mean they shouldn’t do tasks like homework, but understanding the root of their self-drive is key to replicating it across different areas of their lives. </div> <div> <br/> </div> <div> After we discussed this and went through the workout, the kids were able to identify the areas where they truly felt self-driven, and those are the examples they shared above. </div> <div> <br/> </div> <div> Before we started breaking down their habits and rituals around their self-driven skills, I asked them another question: "What is something you would like to have self-drive in?"  </div> <div> <br/> </div> <div> <b> Where I want to build Self-Drive </b> </div> <div> <ul> <li> <span> “Study more to get better grades” </span> <br/> </li> <li> <span> “Doing more homework in study hall” </span> <br/> </li> <li> <span> “Reading more to improve E.L.A (A+)” </span> <br/> </li> <li> <span> “Being able to improve my time in the cold plunge and do it more often” </span> <br/> </li> <li> <span> “Pratice my volin” </span> <br/> </li> </ul> </div> <div> My belief is that by helping them see the gap between the areas where they have self-drive and where they don’t, it will become easier for them to identify the habits that drive them and apply those same habits to other skills they want to improve. </div> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2024-11-08+at+5.26.59+PM-78ac781e.png" alt=""/> </div> <div data-rss-type="text"> <p> <span> Next week, we'll work on identifying the fears and frustrations that can prevent them from developing these skills. </span> </p> </div> Fri, 08 Nov 2024 22:32:01 GMT http://www.prototypetraining.com/developing-young-leaders-self-drive-the-root-to-accomplishing-anything thumbnail main image http://www.prototypetraining.com/prototype-of-the-month-tony-pittman <h3> November POM: Tony Pittman </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/unnamed-4.jpg"/> </div> <div data-rss-type="text"> <b>  1.) Share your experience at Prototype </b> <div> <span> Incredibly welcoming from day one. The coaches have been great and always make sure we are safe but have fun classes. There have been a lot of people introducing themselves. PTS is a team!! </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <b> 2.) What is your favorite part about being at Prototype? </b> </div> <div> <span> The people make it fun. The workouts are challenging while the community and social support make it fun. I really enjoy that PTS is more than workout sessions. The recovery emphasis and workshops have us looking at total health and wellness.  </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <b> 3.) What are your hobbies and activities? </b> </div> <div> <span> I fish a lot, fresh and saltwater. I also teach beginner English to refugees that are temporarily in Westborough. Most importantly, spending time with my family.  </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <b> 4.) How has Prototype helped you or solved a problem for you? </b> </div> <div> <span> I’ve been doing different things to improve my health. Prioritizing recovery has reduced my joint pain and improved mobility. I’ve been working on being more positive. The social interaction has helped me in a lot of ways.  </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <b> 5.) What are you continuing fitness goals to this point? </b> </div> <div> <span> Keep pushing and doing hard things. Pushing to be the best version of me.  </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <b> 6.) Favorite Quote </b> </div> <div> <span> "Find a way or make one" </span> </div> </div> Mon, 04 Nov 2024 18:00:41 GMT http://www.prototypetraining.com/prototype-of-the-month-tony-pittman prototype of the month,westborough ma,prototype training systems thumbnail main image http://www.prototypetraining.com/developing-young-leaders-stress-we-need-it-to-grow <h3> <div> Developing Young Leaders: Stress-We Need it To Grow </div> </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2024-11-03+at+6.07.53+PM.png"/> </div> <div data-rss-type="text"> How we view stress can be the difference in it HELPING us grow or HURTING us grow. <div> <br/> <div> Over the past few weeks in our Long-Term Athletic Development (LTAD) program, we’ve been focusing on labeling your level of stress and understanding the different zones we all go through which we’ve defined as: </div> <div> <b> The Comfort Zone </b> </div> <div> <b> The Growth Zone </b> </div> <div> <b> The Fear Zone </b> </div> <div> <br/> </div> <div> As the world has changed, it’s easy to put a label on stress as something bad—something to avoid at all costs. While it’s true that stress can accumulate and lead to us feeling overwhelmed, make us want to avoid doing certain things, and can be down right debilitating… but we must also consider stress as a key ingredient for growth. </div> <div> <br/> </div> <div> Last week, we used one of our Prototype Performance and Recovery tools with the LTAD team to replicate how this shows up in everyday life. The group experienced their first cold plunge, which can be quite a stressful exercise. The buildup before entering the cold water and the initial shock is synonymous with how we overthink or project something may be worse than it actually is. </div> <div> <br/> </div> <div> However, as you sit in the cold, you battle not just the physical discomfort but also the mental challenges that arise. I was impressed to see all the kids participate, with some reaching the five-minute mark with a full dunk—shoutout to Aiden, Carter, and George!  </div> <div> <br/> </div> <div> This experience was analogous to how we can pull ourselves out of the Fear Zone and into the Growth Zone. We’ve been discussing how quickly we can transition from fear to growth as a significant factor in building resilience. </div> </div> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2024-11-03+at+7.51.43+PM.png" alt=""/> </div> <div data-rss-type="text"> <p> <span> The kids shared some real-life examples of being in the “Fear Zone”: </span> </p> <p> <span> <span> Making a mistake in a soccer game: </span> </span> <span> “Once I make one mistake, I just think about not wanting to make another, and I end up not wanting the ball again.” </span> </p> <p> <span> <br/> </span> </p> <p> <span> Taking a big test: “ </span> <span> I study, but once I get started, I start second-guessing myself. I get in my head and can't focus.” </span> </p> <p> <span> <br/> </span> </p> <p> <span> These examples highlight the importance of identifying where we stand on our stress meter. If we are merely flipping between fear and comfort, we miss opportunities for growth from the stress we encounter. One thing we are working on is recognizing when we face stress and seeing it as an opportunity for development. This understanding was reinforced during the cold plunge, as it provided a fun way for the kids to see this concept in real time. <br/> </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2024-11-03+at+8.02.01+PM.png" alt=""/> </div> <div data-rss-type="text"> <p> <span> In the past couple of weeks, we’ve hosted two high school girls’ soccer teams, Westborough and Hopkinton, for performance and recovery sessions as they head into the state cup playoffs. This was a great opportunity for team bonding, but we also emphasized that recovery is much more than just resting when muscles are sore—it’s a trainable skill. Proactive recovery involves baking in habits that help you bounce back as quickly as possible. </span> </p> <p> <span> Waiting until you’re sore to add recovery to your training can be detrimental; the same applies to the mental side of life. If you wait until you’re overwhelmed or overly stressed to focus on recovery, it may be too late. You might not have built the resilience necessary to bounce back swiftly. I believe true resilience isn’t about preventing hard things from happening; it’s about how quickly you can process challenges and recover from them. Stress serves as the stimulus for growth, and recovery is where that growth occurs. Those who can recover faster will experience growth more quickly and won’t get knocked out of the game. </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2024-11-03+at+8.03.45+PM.png" alt=""/> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screenshot+2024-11-03+at+8.04.43+PM.png" alt=""/> </div> Mon, 04 Nov 2024 01:05:49 GMT http://www.prototypetraining.com/developing-young-leaders-stress-we-need-it-to-grow thumbnail main image http://www.prototypetraining.com/developing-young-leaders-performances-anxiety <h3> <span> Developing Young Leaders: Performances Anxiety </span> </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/week+7.png"/> </div> <div data-rss-type="text"> <div> <span> <b> How to identify when you are preparing for practice vs the game </b> </span> </div> <div> <span> This week, we talked with the kids about performance anxiety—a normal and even helpful response when the stakes are high, like in a big game or competition. Anxiety helps us focus and prepare, but the problem arises when we feel it in everyday situations, like practice or small tasks. This creates unnecessary stress and stops us from taking risks, limiting growth. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <b> Giving ourselves space for growth </b> </span> </div> <div> <span> One of the kids shared how they felt anxious every time they had to write, no matter how small the task. Another talked about how practice felt as stressful as a real game because they didn’t want to make mistakes. We discussed how this mindset affects their ability to improve. When we treat practice or small activities like the high-pressure moments, we don’t give ourselves space to learn and grow. </span> </div> <div> <span> <br/> </span> </div> <div> <b> Practice in the parking lot before hitting the highway </b> </div> <div> <span> Our analogy for this week was learning how to drive. When you first start driving, you learn in a parking lot, not on the highway. The parking lot is a place to make mistakes, take risks, and build confidence through little wins. As we continue to gather those wins, we eventually feel ready for the highway—the big moments that require all we’ve learned. It’s okay to take risks in the parking lot because that’s where you grow the most, you are driving slower and there really isn't anything to hit. </span> </div> <div> <span> <br/> </span> </div> <div> <span> <br/> </span> </div> <div> <span> Below are pictures of the Westborough 7th and 8th grade girls' soccer team, with whom we focused on strength, stabilization, agility mobility, along with a lesson on performance anxiety in our Young Leader Development series. Caroline Queenan helped lead the session and shared her own experiences, which provided valuable insights and made the lessons even more relatable and beneficial for the players. </span> </div> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/image4.jpeg" alt=""/> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/image2.jpeg" alt=""/> </div> <div data-rss-type="text"> <p> <span> Don’t forget, we’re hosting a Youth Resiliency Workshop this Friday from 1-2:30pm. We have less than 10 spots left, and it’s free to all members. We’ll dive deeper into managing anxiety, stress, and building mental strength. This workshop will help kids learn how to approach challenges both in practice and in life with confidence. Sign-up  </span> <a href="https://docs.google.com/forms/d/e/1FAIpQLSdzHoU2yzO8uja51ezv-7dxxv_8kWMrqtxXLR-I2EP2aWCU4w/viewform" target="_blank"> here. </a> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Workshop+Graphics.jpg" alt=""/> </div> Mon, 23 Sep 2024 19:54:12 GMT http://www.prototypetraining.com/developing-young-leaders-performances-anxiety thumbnail main image http://www.prototypetraining.com/performance-and-recovery-series-part-10-entropy-and-health-the-inevitability-of-aging <h3> Entropy and Health-The Inevitability of Aging </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Healthspan+vs.+lifespan.jpg"/> </div> <div data-rss-type="text"> <b> Combating Entropy for a Healthier, Longer Life: A Holistic Approach to Aging </b> <div> <div> </div> </div> <div> <b> Introduction: The Concept of Entropy in Health </b> </div> <div> <br/> </div> <div> Entropy, a concept rooted in thermodynamics, describes the natural movement from order to disorder. In the context of human life and health, entropy represents the gradual decline in physical and mental vitality that occurs as we age. Much like how an untended house collects dust, our bodies and minds naturally degrade if not actively maintained. However, this decline is not inevitable—through intentional, sustained effort, we can combat entropy and extend our healthspan, the period in which we live free from chronic disease and with full vitality. </div> <div> <br/> </div> <div> <b> Entropy and Aging: A Natural Process </b> </div> <div> <br/> </div> <div> Just as systems in nature tend toward disorder, the human body experiences entropy in the form of aging. Without conscious effort, the aging process brings physical decline, cognitive deterioration, and an increased risk of chronic diseases. However, while we cannot stop aging, we have the power to influence how we age. The real challenge is not just to live longer but to live better by actively engaging in habits that maintain and improve our health. </div> <div> <br/> </div> <div> <b> Healthspan vs. Lifespan: The Fight Against Entropy </b> </div> <div> <br/> </div> <div> Lifespan refers to the number of years a person lives, while healthspan focuses on the years lived in good health. In many developed countries, the average lifespan is around 77-80 years, but healthspan is significantly shorter, often around 60-63 years. This gap is where entropy does its damage—many people spend the final decades of life battling chronic illnesses and a reduced quality of life. The goal is to compress morbidity, shortening the period of illness before death, allowing for a longer healthspan full of vitality. </div> <div> <br/> </div> <div> <b> Intentional Effort: A Proactive Approach to Health </b> </div> <div> <br/> </div> <div> The key to resisting entropy is intentional effort, which includes regular exercise, mental fitness, proper nutrition, and recovery practices. But beyond simply following a routine, it's essential to cultivate internal motivation—transforming these habits from obligations into meaningful, enjoyable practices. When health and wellness become part of an individual’s identity, the fight against entropy becomes sustainable. </div> <div> <br/> </div> <div> <b> Physical Activity: </b> Regular exercise is one of the most effective ways to combat the physical aspects of entropy, improving cardiovascular health, muscle strength, and overall well-being. </div> <div> <b> Mental Fitness: </b> Engaging in challenges that test your comfort zone, learning new skills, or practicing mindfulness can stave off cognitive decline, fighting mental entropy. </div> <div> <b> Nutrition and Recovery: </b> Proper nutrition fuels the body, while recovery techniques, such as adequate sleep and stress management, ensure resilience against both physical and mental wear. </div> <div> The Role of Community: Battling Entropy Together </div> <div> <br/> </div> <div> <b> <i> Community is a powerful tool in the fight against entropy. </i> </b> Being part of a group with shared goals and challenges reinforces healthy behaviors and helps sustain motivation. Whether it’s participating in group workouts, sharing healthy meals, or supporting each other in mindfulness practices, a sense of belonging and collective effort can make it easier to maintain good health. Social interaction also has direct benefits for mental health, helping to reduce the risk of cognitive decline and conditions like Alzheimer's disease (Kuiper et al., 2015). </div> <div> <br/> </div> <div> <b> Social Connections and Cognitive Health: </b> Strong social networks lower the risk of dementia and other forms of cognitive decline. Research has shown that social isolation increases the risk of dementia by about 50%, underscoring the protective effect of community engagement (Kuiper et al., 2015). </div> <div> <br/> </div> <div> <b> Conclusion: Embracing the Fight Against Entropy </b> </div> <div> <br/> </div> <div> Entropy, while a natural process, challenges us to take proactive steps to maintain our health and vitality. By focusing on healthspan rather than just lifespan, we can embrace a lifestyle of growth and vitality. Through regular physical activity, mental engagement, supportive communities, and intentional effort, we can significantly slow down the entropy of aging, leading to a more fulfilling, healthier life well into our later years. </div> </div> Tue, 17 Sep 2024 11:32:56 GMT http://www.prototypetraining.com/performance-and-recovery-series-part-10-entropy-and-health-the-inevitability-of-aging thumbnail main image http://www.prototypetraining.com/my-post91d49be3 <h3> Developing Young Leaders: Brilliance in the Basics </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/week+6.jpg"/> </div> <div data-rss-type="text"> <div> <b> <span> Week 6: How to Build a Strong Foundation of habits as we take on more </span> <br/> </b> </div> <div> <br/> </div> This week, our lesson focused on "Brilliance in the Basics" and how building a strong foundation sets the stage for tackling bigger challenges. We took a deep dive into the importance of mastering fundamental skills by testing each student’s One-Rep Max in key lifts: the back squat, deadlift, and bench press. <div> <br/>   <div> The students have been working diligently on these movements for some time. They started with the basics, progressively advanced their technique, and recently tested their One-Rep Max. The big takeaway for them was that all the effort spent perfecting these foundational movements led to personal records and significant progress. </div> <div> <br/> </div> <div> However, the lesson extended beyond strength training. We emphasized that the principles of building a strong foundation apply to every area of life. Whether it’s in academics, sports, or other challenges, investing time in mastering basic skills creates a solid base for tackling more complex tasks. The dedication to perfecting these fundamentals equips them to handle greater challenges with confidence and success. </div> <div> <br/> </div> <div> <b> <span> Consistency </span> : </b> </div> <div> <br/> </div> <div> An important aspect of this lesson was understanding that consistency is key. You can't afford to let up or allow the basics to slip, as doing so can undermine your progress. If you start neglecting the fundamentals, the whole structure can crumble beneath you. Maintaining focus and continually practicing these basic skills is essential to sustaining growth and achieving long-term success. </div> <div> <br/> </div> <div> To illustrate this, one student shared how practicing the violin consistently is crucial for mastering more complex pieces. Another mentioned how, in soccer, footwork and ball control are fundamental. Without attention to these basics, he struggles with executing advanced moves and making precise passes.  </div> <div> <br/> </div> <div> These examples show that whether in music, sports, or other areas, a strong foundation is vital for taking on more challenging tasks. </div> <div> We also shared a compelling video with the kids featuring Nick Saban and Georgia's head football coach. In the video, both coaches emphasize to their teams how critical the basics are for achieving team success. This powerful message reinforced our lesson on the importance of focusing on the fundamentals in all areas of life. </div> <div> <br/> </div> <div> <span> Link to video:  </span> <br/> </div> <div> <a href="https://www.instagram.com/reel/C_HJw4wN9_H/?igsh=cjB2MnFmazl1d2po" target="_blank"> https://www.instagram.com/reel/C_HJw4wN9_H/?igsh=cjB2MnFmazl1d2po </a> </div> <div> <br/> </div> <div> It was a fun week, with the kids hitting a bunch of personal records. It was really cool to see their progress come together, with lots of smiles, high fives, and fist bumps all around. </div> <div> <br/> </div> </div> </div> Mon, 16 Sep 2024 13:37:13 GMT http://www.prototypetraining.com/my-post91d49be3 thumbnail main image http://www.prototypetraining.com/my-post <h3> Developing Young Leaders: Stacking Momentum  </h3> <div> <a href="/"> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/week+5.jpg"/> </a> </div> <div data-rss-type="text"> <b> Stacking Momentum: How to double down on action to tackle bigger things </b> <div> Over the past two weeks in our Developing Youth Leaders lessons, we focused on building a bias to action and creating momentum. We then moved on to how to stack momentum and tackle bigger challenges. <div> <br/> <div> We began by asking the kids what tasks they needed to be told to do and which tasks they took on independently. We discovered that the kids were more willing to take on tasks like practicing their sports but struggled with things like schoolwork. One surprising response was practicing the violin. </div> <div> <br/> </div> <div> Through this lesson, we helped the kids identify areas where they were hesitant to take action and explored why. Building on last week's lesson, "Believing You Can Learn," we found that in areas where the kids were less confident or didn’t enjoy the activity as much, they were more hesitant to take action. While this isn’t surprising, making them aware of it helps them recognize where they might be stopping or slowing down, allowing them to tackle more challenging tasks. </div> <div> <br/> </div> <div> <span> <b> Leaning into Weakness </b> </span> </div> <div> We connected this to one of their workouts by allowing them to choose from 4 upper body movements and 4 lower-body movements. After picking their workouts, we discussed why they selected certain movements. All of them picked the movements they were stronger in, instead of leaning into weakness and improving. This approach helped them see how their decision-making could lead to hesitation and how leaning into their strengths can be a natural tendency. </div> <div> <br/> </div> <div> In the following week, we repeated the exercise, letting the kids design their own workouts. This time, we noticed that some kids chose different exercises that they knew they would struggle with. This exercise also provided an opportunity for them to receive more coaching and learn new movements. </div> <div> <br/> </div> <div> We then moved to the next week's lesson on "Stacking Momentum and Diving into Harder Challenges." We discussed the importance of maintaining momentum and pushing harder even after achieving a milestone. It’s a common tendency to want to take a break or celebrate after a significant accomplishment, but that’s precisely when it’s crucial to keep pushing forward. We explored how this applies in their lives and identified examples from sports where they felt confident and took on harder challenges. </div> <div> <br/> </div> <div> Our goal is to help them recognize that leaning into their strengths is natural, but it’s through tackling weaknesses and pushing past comfort zones that real growth happens. We’re proud of the progress they’re making and excited to see how they apply these lessons beyond the gym—in school, hobbies, and everyday life.  </div> <div> <br/> </div> </div> </div> </div> Mon, 16 Sep 2024 13:25:43 GMT http://www.prototypetraining.com/my-post thumbnail main image http://www.prototypetraining.com/developing-young-leaders <h3> <span>   </span> Developing Young Leaders: Believing in Yourself  </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/week+3+%281%29.png"/> </div> <div data-rss-type="text"> <b> Developing Confidence to Acheive </b> <div> Our vision at Prototype is to not only help people live longer, better and more full filling lives, but to help people reach their full potential. As we continue to innovate on our approach to coaching, it's motivating to us to help not only our adult members but also our youth members/athletes become the best versions of themselves <div> <br/> </div> <div> When most people hear performance training, they think of physical training getting faster, stronger more agile, but the mental side of training is often overlooked or not considered to be an important part of youth developing youth athelets. </div> <div> <br/> </div> <div> We see an ever growing need to help our youth members. The world is moving faster than ever, more information and false information at the tip of our fingers, studies showing kids have less meaningful relationships and social connections now more than ever, more kids suffering from mental health challenges (anxiety, depression, etc), physical activity has become less of a priority in schools, kids staring at a screen longer and more than ever before.  </div> <div> <br/> </div> <div> This is a hard problem and why we have started to implement weekly lessons on the mental side with our youth athletes. The main focus will remain building stronger athletes but through the physical training, we will be incorporating lessons to build better/stronger kids/people. This will be the first email I will be sending you to update you on what we have been working on in our youth programs. </div> <div> <br/> </div> <div> This week's topic is Expectations vs Reality, many times we have had certain expectations going into a challenge or problem. This week we asked the kids for some examples when their expectations didn't meet reality.  </div> <div> <br/> </div> <div> Some of the examples the kids have brought up were </div> <div> <br/> </div> <div> <ul> <li> "Going into games and thinking your team is way better no way we can lose." </li> </ul> </div> <div> <ul> <li> "Or the opposite thinking there is no chance we win this game the other team is so good." </li> </ul> </div> <div> <ul> <li> "Thinking you know the material going into a test, so do not study as hard and then to realize you didn't know as much as you thought and get a bad grade" </li> </ul> </div> <div> These are all good examples of when your expectations don't actually meet the reality of the challenge. What we discussed is first building better awareness if a challenge is “Hard mode” or “Normal mode” </div> <div> <br/> </div> <div> <b> Easy Mode: </b> </div> <div> <ul> <li> Could do it in my sleep </li> </ul> </div> <div> <b> Normal Mode: </b> </div> <div> <ul> <li> Something I do regularly in my everyday life </li> </ul> </div> <div> <b> Hard Mode: </b> </div> <div> <ul> <li> I need to prepare (use my training) and think creatively </li> </ul> </div> <div> <br/> </div> <div> We really like this framework, you can think selecting a difficulty mode in a video game, something the kids relate to. It helps you accept and acknowledge the challenge or problem you face. If you approach a Hard mode problem thinking you are playing in Normal mode a lot can go wrong. This is where have better awareness on where your expectation meet reality can payoff. </div> <div> <br/> </div> <div> If we approach a Hard mode challenge thinking it will be normal we won’t be prepared and can be caught off guard and this can shut us down or cause us to be less creative in our approach, thinking we can just do what we have done in the past and it will work out just fine. The opposite can be the case if we approach everything like its Hard mode when in reality its Normal mode it can cause us to waste a lot of energy when all we need to do is take some action and get into it. </div> <div> <br/> </div> <div> We will continue to update you on the lessons we are sharing with our youth athletes weekly. In the meantime Im curious on your thoughts? </div> </div> </div> Tue, 20 Aug 2024 18:20:40 GMT http://www.prototypetraining.com/developing-young-leaders thumbnail main image http://www.prototypetraining.com/youth-training-series <div data-rss-type="text"> <p> <span> Welcome to the first installment of our Long-Term Athletic Development (LTAD) program blog series! Each week, we’ll delve into different topics designed to help our young athletes grow not just physically, but also mentally and emotionally. Our goal is to cultivate well-rounded individuals who excel both on and off the field. This week, we’re focusing on a concept that’s vital to every athlete’s journey: embracing failure. </span> </p> <p> <span> <br/> </span> </p> <h3> <span> The Role of Failure in Growth </span> </h3> <p> <span> <br/> </span> </p> <p> <span> Failure is often seen as something negative, something to be avoided at all costs. However, failure is an essential part of the process of getting better. It’s through our failures that we learn the most valuable lessons and make the most significant strides toward our goals. </span> </p> <p> <span> <br/> </span> </p> <p> <span> When we push ourselves, we inevitably encounter setbacks. These moments can be frustrating and disheartening, but they are also opportunities for growth. By facing and overcoming failures, we build resilience, improve our skills, and gain a deeper understanding of our strengths and weaknesses. </span> </p> <p> <span> <br/> </span> </p> <h3> <span> Unconscious Avoidance of Failure </span> </h3> <p> <span> <br/> </span> </p> <p> <span> Sometimes, without even realizing it, we avoid situations where we might fail. This unconscious avoidance can freeze us in our tracks, preventing us from pushing our hardest and achieving our full potential. It’s crucial to become aware of these tendencies and actively challenge ourselves to step out of our comfort zones. </span> </p> <p> <span> <br/> </span> </p> <p> <span> Avoiding failure might feel safe in the short term, but it limits our growth and hinders our progress. By recognizing when we’re holding back due to fear of failure, we can take steps to confront these fears and embrace the challenges that come our way. </span> </p> <p> <span> <br/> </span> </p> <h3> <span> The Speed of Recovery: A Trainable Skill </span> </h3> <p> <span> <br/> </span> </p> <p> <span> How quickly we recover from failure and try again is a trainable skill. This week, we will be working with our athletes to develop this crucial ability. Not only will we place them in environments where they might fail, but we will also guide them through the process of quickly reflecting on their experience and trying again. </span> </p> <p> <span> <br/> </span> </p> <p> <span> Rapid recovery from failure involves: </span> </p> <ol> <li> <span> Immediate Reflection: Quickly understanding what went wrong. Best to share with someone – this builds self-awareness  </span> </li> <li> <span> Actionable Adjustments: Making small, changes to improve. We do not want to try the same thing over and over but also don’t always need to start from scratch </span> </li> <li> <span> Resuming Effort: Getting back into the task (the hardest part). </span> </li> </ol> <p> <span> <br/> </span> </p> <p> <span> By practicing these steps, our athletes will learn to bounce back faster, maintain their momentum, and build the resilience needed to handle challenges more effectively. </span> </p> <p> <span> <br/> </span> </p> <h3> <span> Learning from Failure </span> </h3> <p> <span> <br/> </span> </p> <p> <span> In youth sports and even in school, there is often a significant emphasis on success and achievement. While striving for excellence is important, this focus can condition young athletes to fear failure and avoid taking risks. This avoidance can stunt their growth and limit their potential. </span> </p> <p> <span> <br/> </span> </p> <p> <span> Consider these quotes from our athletes: </span> </p> <ul> <li> <span> “I remember when the mental side of soccer got to me. The fear of failing froze me up on the field. I just wanted to stop playing.” </span> </li> <li> <span> “There was a game where we were so much better than the other team, and we lost. We didn’t know how to handle it. It’s really hard to bounce back when you were expected to win and lost.” </span> </li> <li> <span> “One of my teams hasn’t won a game in 3 years. It’s tough. We don’t know how to win.” </span> </li> </ul> <p> <span> <br/> </span> </p> <p> <span> These experiences highlight how the fear of failure and high expectations can paralyze young athletes, causing them to avoid risks and miss out on opportunities for growth. This can be especially prevalent in school, where the pressure to achieve high grades and meet expectations can lead students to avoid challenging subjects or activities where they might not excel immediately. </span> </p> <p> <br/> </p> <h3> <span> The Journey Ahead </span> </h3> <h3> <br/> </h3> <p> <span> As we kick off this blog series, remember that the road to excellence is paved with challenges and failures. By embracing these moments and learning from them, our young athletes will develop the resilience, discipline, and mental toughness needed to achieve their full potential. </span> </p> <p> <span> We look forward to sharing more insights with you in the coming weeks. Stay tuned for next week’s topic. Until then, let’s embrace the journey, learn from our failures, and celebrate the small victories along the way. </span> </p> <p> <br/> </p> <p> <span> Steve Cimino  </span> <span> <br/> </span> </p> </div> Tue, 23 Jul 2024 16:18:15 GMT Shay.Knolle@wodify.com (Shay Knolle) http://www.prototypetraining.com/youth-training-series thumbnail main image http://www.prototypetraining.com/performance-and-recovery-series-part-9-overcoming-limbic-friction-and-mastering-delayed-gratification <h2> <font> Overcoming Limbic Friction and Mastering Delayed Gratification </font> </h2> <div data-rss-type="text"> <p> <span>   </span> </p> <p> <span> Staying motivated to hit the gym regularly and push through tough workouts can be challenging. Whether it’s the temptation to stay in bed or the urge to skip that last set, we all face internal battles that test our commitment. Neuroscientist Andrew Huberman offers powerful insights into the concepts of limbic friction and delayed gratification—two critical components that can transform your approach to fitness and help you achieve your goals. </span> </p> <p> <span> <br/> </span> </p> <h3> <span> What is Limbic Friction? </span> </h3> <p> <span> <br/> </span> </p> <p> <span> Limbic friction is the resistance you feel when trying to take action, especially when that action goes against your immediate comfort or desires. It’s that inner voice telling you to hit the snooze button instead of heading to the gym or to grab a snack instead of sticking to your meal plan. This friction originates in the limbic system, the part of your brain responsible for emotions and behavior. </span> </p> <p> <span> <br/> </span> </p> <h3> <span> Top-Down Control and Limbic Friction </span> </h3> <p> <span> <br/> </span> </p> <p> <span> To overcome limbic friction, you need to engage “top-down control.” This cognitive process is managed by the prefrontal cortex, the brain region that allows you to override immediate impulses in favor of long-term goals. Every time you push yourself to go to the gym despite feeling tired, you’re using top-down control to overcome limbic friction. </span> </p> <p> <span> <br/> </span> </p> <h3> <span> Dopamine and Reward Anticipation </span> </h3> <p> <span> <br/> </span> </p> <p> <span> Dopamine, a neurotransmitter associated with pleasure and motivation, plays a crucial role in delayed gratification. Surprisingly, dopamine is released not just when you achieve a goal but also when you’re on the path to achieving it. This means the anticipation of future success—like the sense of accomplishment after a great workout can motivate you in the present. </span> </p> <p> <span> <br/> </span> </p> <p> <span> When you practice delayed gratification, you train your brain to associate effort and discipline with positive outcomes. This shift in perception helps you overcome limbic friction, as your brain starts to anticipate the dopamine rush associated with future success. </span> </p> <p> <span> <br/> </span> </p> <h3> <span> Cold Plunge Example </span> </h3> <p> <span> <br/> </span> </p> <p> <span> Huberman explains how immersing yourself in a cold plunge can significantly boost dopamine levels—up to 2.5 times higher—similar to the effects of certain drugs but with longer-lasting benefits. The anticipation of relief and accomplishment after enduring the cold plunge can help you push through the initial discomfort. This concept can be applied to your workouts: find activities that provide a substantial dopamine boost to train your brain to link effort and discomfort with positive outcomes. </span> </p> <p> <span> <br/> </span> </p> <p> <span> Watch the video:  </span> <a href="https://www.youtube.com/watch?v=vQPks6h5o1w" target="_blank"> HERE </a> </p> <p> <span> <br/> </span> </p> <h3> <span> Using Workouts to Train Top-Down Control and Overcome Limbic Friction </span> </h3> <p> <br/> </p> <p> <span> Your time at the gym is a perfect opportunity to train your ability to overcome limbic friction and master delayed gratification. Engaging in regular, challenging workouts forces you to exercise top-down control consistently. Each time you push through a tough session, you’re not only building physical strength but also enhancing your mental resilience. The act of starting and completing a workout, despite feeling tired or unmotivated, strengthens your ability to override immediate impulses in favor of long-term benefits. </span> </p> <p> <span> <br/> </span> </p> <p> <span> Similarly, incorporating a cold plunge into your routine can be an effective way to train top-down control. The initial shock and discomfort of the cold water require you to summon mental fortitude to stay immersed. As you endure the cold, your body releases dopamine, rewarding you with a sense of accomplishment and relief afterward. This experience reinforces the connection between enduring short-term discomfort and achieving a rewarding outcome, making it easier to apply this mindset to other areas of your fitness regimen. </span> </p> <p> <br/> </p> <p> <span> By regularly pushing through challenging workouts and incorporating practices like cold plunges, you train your brain to associate effort and discomfort with positive results. Over time, this makes it easier to overcome limbic friction, stay motivated, and consistently work towards your fitness goals. Embracing these strategies can transform your approach to fitness, helping you unlock your full potential and achieve lasting success in the gym. </span> </p> <p> <br/> </p> <h3> <span> Conclusion </span> </h3> <p> <span> <span>  </span> </span> </p> <p> <span> Limbic friction and delayed gratification are not insurmountable obstacles but trainable skills that can be developed with practice and perseverance. By understanding the neurological mechanisms at play and implementing strategic practices in your workouts, you can enhance your ability to stay motivated, achieve your fitness goals, and unlock your full potential. Embrace the journey of mastering these skills and watch as you transform your approach to fitness and success in the gym. </span> </p> </div> Tue, 23 Jul 2024 16:11:47 GMT Shay.Knolle@wodify.com (Shay Knolle) http://www.prototypetraining.com/performance-and-recovery-series-part-9-overcoming-limbic-friction-and-mastering-delayed-gratification thumbnail main image http://www.prototypetraining.com/introducing-coach-marissa-garofano-our-newest-addition-to-prototypes-team <h3> About Marissa: </h3> <div data-rss-type="text"> <div> <b> We are thrilled to welcome Marissa to the Prototype Training Systems team! With an impressive background in health, fitness, and wellness, Marissa brings a wealth of knowledge and experience to our gym community. </b> </div> <div> <br/> </div> <div> <span> Marissa holds a Bachelor’s in Health Science and a Master’s in Public Health from Boston University. Her passion for fitness and health is further backed by her certifications as a NASM-certified personal trainer, with additional specializations in Nutrition and Health coaching. </span> <br/> </div> <div> From a young age, Marissa’s life has been intertwined with movement. She danced competitively throughout high school and continued her dance journey with BU’s Dance Theater Group in college. After college, Marissa’s love for movement evolved as she took on new challenges as an aerialist and runner. To date, she has completed 14 half marathons and 3 marathons, with an inspiring goal to run a half marathon in every state. She is currently training for the 2024 NYC marathon. </div> <div> <br/> </div> <div> Marissa’s passion for fitness extends beyond her personal achievements. For the past decade, she has been dedicated to teaching dance to youth ages 2-18. Additionally, she has made her mark as a ninja warrior coach, leading both recreational and competitive classes, and coaching athletes at local, regional, and national competitions. </div> <div> <br/> </div> <div> Marissa previously worked at the Hockomock Area YMCA as their director of community wellness, where she oversaw youth programming aimed at helping kids and their families live healthier lives. </div> <div> <br/> </div> <div> At Prototype Training Systems, Marissa will be coaching CrossFit classes and personal training sessions. She will also be leading our fundamentals classes, focusing on youth training and development. </div> <div> <br/> </div> <div> Join us in welcoming Marissa to Prototype Training Systems! Stop and say hi to her the next time you see her in the gym. </div> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Marissa-G-pic-600x764.jpg" alt="A woman in a green shirt is smiling in front of a green wall"/> </div> Tue, 23 Jul 2024 16:07:15 GMT Shay.Knolle@wodify.com (Shay Knolle) http://www.prototypetraining.com/introducing-coach-marissa-garofano-our-newest-addition-to-prototypes-team thumbnail main image http://www.prototypetraining.com/prototype-performance-and-recover-series-part-8-why-we-get-sore/utm_sourcerssutm_mediumrssutm_campaignprototype-performance-and-recover-series-part-8-why-we-get-sore Prototype Performance and Recovery Series: Part 8 Why we get sore: The Science of Soreness: Understanding Muscle Pain and Adaptation As we progress with Prototype Performance and Recovery, it’s on our mind to continue to educate all of our members and give our insights into why recovery matters . As I was discussing what topics The post Prototype Performance and Recover Series Part 8: Why we get sore appeared first on Prototype Training Systems. <h3> Prototype Performance and Recovery Series: Part 8 </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/06/blog2-1-6.png" alt="A person is holding their knee with the words performance and recovery series why do we get sore" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Why we get sore: The Science of Soreness: Understanding Muscle Pain and Adaptation </b> </p> </div> <div data-rss-type="text"> <p> <span> As we progress with Prototype Performance and Recovery, it’s on our mind to continue to educate all of our members and give our insights into why recovery matters . </span> </p> </div> <div data-rss-type="text"> <p> <span> As I was discussing what topics would be interesting with our two interns, Abbie and Gaby (both exercise science majors) were curious around why and what actually makes you sore. They were good questions and got me thinking about how to take something that can seem simple… “you exercise then you get sore” but to get into the why behind it. It was interesting as there are some real nuances associated with soreness, so my goal with this blog is to help you both understand the “why” and what you can do if you are constantly sore. </span> </p> </div> <h3> First…What Makes Muscles Sore? </h3> <div data-rss-type="text"> <p> <span> Muscle soreness, particularly after intense physical activity, is a common experience for many individuals. This soreness we experience can be broken down into Acute and Delayed. </span> </p> </div> <div data-rss-type="text"> <p> <span> First… Delayed Onset Muscle Soreness (DOMS), typically peaks 24 to 72 hours after exercise. Acute-onset muscle soreness (AOMS) which is almost immediate is that burning sensation you feel in a muscle during a workout due to a quick buildup of metabolites during intense exercise. This can go away after a few hours. What most people experience and what to get rid of or reduce is DOMS. </span> </p> </div> <div data-rss-type="text"> <p> <span> DOMS is believed to be caused by microscopic damage to muscle fibers, particularly when the muscles undergo eccentric contractions (lengthening under tension) during activities such as downhill running or the lowering phase of a weightlifting exercise OR doing something strenuous that your body isn’t accustomed to doing. For instance, if I (who doesn’t play basketball), played for 60 minutes, even though I workout regularly 5 days a week, I may experience soreness in muscles or even my joints that I’m not accustomed to.  </span> </p> </div> <h3> Why Do Muscles Get Sore? </h3> <div data-rss-type="text"> <p> <span> As I mentioned above, when muscles are subjected to unfamiliar or strenuous activity, small tears occur in the muscle fibers. This damage triggers an inflammatory response as the body begins to repair the tissues, leading to soreness. The pain and stiffness associated with DOMS are a result of the body’s healing processes, including the repair of the damaged muscle fibers and the adaptation to the new levels of stress. </span> </p> </div> <h3> The Role of Training Volume and Novelty </h3> <div data-rss-type="text"> <p> <span> Training volume and the novelty of an exercise significantly impact muscle soreness. High training volume, especially with insufficient rest, can exacerbate muscle damage and prolong soreness. Additionally, introducing a new exercise or significantly changing the intensity or duration of an activity can lead to increased soreness as the body adapts to the new demands. As a for instance, the soreness you may feel from doing 100 Squats in a row vs. 20 sets of 10 with rest in between, while the TOTAL VOLUME is still 100, your body may experience a different level of soreness due to the reduction in rest between. If you are accustomed to doing that type of volume, you may not feel the same level of soreness as someone who is less trained. </span> </p> </div> <div data-rss-type="text"> <p> <b> Research Insight: </b> <span> A study published in the </span> <i> <span> Journal of Strength and Conditioning Research </span> </i> <span> found that unaccustomed eccentric exercise resulted in greater muscle soreness and higher markers of muscle damage compared to concentric exercise. This suggests that the novelty and specific type of muscle contraction play a critical role in the onset and severity of DOMS. So the eccentric part of the Squat is the lowering phase (squatting down)… your muscles (quads and glutes) are lengthening under tension vs. the concentric phase is the rising/standing up phase of the squat, where your quads and glutes are shortening (or contracting) to complete the exercise. </span> </p> </div> <h3> Training Principles: SAID Principle </h3> <div data-rss-type="text"> <p> <span> The Specific Adaptations to Imposed Demands (SAID) principle is crucial in understanding how the body adapts to training stimuli. According to the SAID principle, the body adapts specifically to the type and intensity of physical stress imposed on it. For instance, if you regularly perform strength training exercises, your muscles will adapt by becoming stronger and more resistant to fatigue. </span> </p> </div> <div data-rss-type="text"> <p> <b> Example: </b> <span> If a runner begins incorporating strength training into their routine, they might initially experience significant soreness due to the new type of stress on their muscles. Over time, as their body adapts, they will experience less soreness and improved performance in both running and strength activities. </span> </p> </div> <h3> Delayed Onset Muscle Soreness (DOMS) </h3> <div data-rss-type="text"> <p> <span> DOMS is a well-documented phenomenon in exercise science. It is characterized by muscle pain, stiffness, and tenderness, typically manifesting after activities that the body is not accustomed to. The exact mechanisms behind DOMS are still being studied, but it is generally agreed that microscopic tears in the muscle fibers lead to an inflammatory response, which causes the pain and discomfort associated with DOMS. </span> </p> </div> <div data-rss-type="text"> <p> <b> Research Insight: </b> <span> A review published in the </span> <i> <span> European Journal of Applied Physiology </span> </i> <span> highlighted that while DOMS is a normal response to intense or unfamiliar exercise, its severity can be mitigated through gradual progression in training intensity and volume, proper warm-up, and cool-down routines, and adequate nutrition and hydration. </span> </p> </div> <h3> How Training Volume Impacts Soreness </h3> <div data-rss-type="text"> <p> <span> Training volume, which includes the total amount of weight lifted, the number of repetitions and sets, and the overall duration of exercise, plays a significant role in muscle soreness. High training volumes, especially when combined with insufficient recovery time, can lead to increased muscle damage and prolonged soreness. On the other hand, a well-structured training program that progressively increases volume can enhance muscle adaptation and reduce the severity of DOMS over time. </span> </p> </div> <h3> Adaptation and Recovery Strategies </h3> <div data-rss-type="text"> <p> <span> To manage and minimize soreness, it is essential to follow strategies that promote recovery and adaptation. These include: </span> </p> </div> <h3> Conclusion </h3> <div data-rss-type="text"> <p> <span> Understanding the science behind muscle soreness and the body’s adaptation processes is crucial for optimizing training and recovery. By acknowledging the factors that contribute to soreness and implementing effective recovery strategies, individuals can enhance their performance and reduce the risk of injury. At Prototype Training Systems, we emphasize the importance of tailored training programs that respect the body’s need for gradual adaptation and recovery, ensuring our members achieve their fitness goals safely and effectively. </span> </p> </div> <div data-rss-type="text"> <p> <span> By applying these principles and insights, athletes and fitness enthusiasts can navigate their training journey with a better understanding of how to manage and mitigate muscle soreness, leading to more consistent and enjoyable progress. </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-performance-and-recover-series-part-8-why-we-get-sore/"> Prototype Performance and Recover Series Part 8: Why we get sore </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 21 Jun 2024 15:26:00 GMT http://www.prototypetraining.com/prototype-performance-and-recover-series-part-8-why-we-get-sore/utm_sourcerssutm_mediumrssutm_campaignprototype-performance-and-recover-series-part-8-why-we-get-sore thumbnail http://www.prototypetraining.com/prototype-performance-and-recover-series-part-7-blood-flow-restriction-training/utm_sourcerssutm_mediumrssutm_campaignprototype-performance-and-recover-series-part-7-blood-flow-restriction-training Prototype Performance and Recovery Part 7: “Enhancing Performance and Recovery with Blood Flow Restriction Training” We are constantly innovating and looking at what is working and what’s not working at Prototype. One of the things we pride ourselves in at Prototype is that we aren’t stuck to our believes and we will adjust if there The post Prototype Performance and Recover Series Part 7: Blood Flow Restriction Training appeared first on Prototype Training Systems. <h3> Prototype Performance and Recovery Part 7: </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/06/blog2-1-5.png" alt="A man is doing exercises with a rubber band in a gym sponsored by prototype training systems" title=""/> <span> </span> </div> <h3> “Enhancing Performance and Recovery with Blood Flow Restriction Training” </h3> <div data-rss-type="text"> <p> </p> <p> <span> We are constantly innovating and looking at what is working and what’s not working at Prototype. One of the things we pride ourselves in at Prototype is that we aren’t stuck to our believes and we will adjust if there is a better way in doing things. As we progress with Prototype Performance and Recovery, we have been including BFR (Blood Flow Restriction) training protocols into our client’s programs. We have been using the <a href="https://www.smarttoolsplus.com/detail.cfm/id/398/name/smartcuffs/"> Smart Cuffs as our BRF training apparatus. </a> </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> <span> In the evolving landscape of fitness and rehabilitation, Blood Flow Restriction (BFR) Training has emerged as a groundbreaking method. This technique, initially known as Katsu or occlusion training, involves restricting blood flow to the limbs using cuffs. Here’s a comprehensive look at how BFR can be a game-changer for your workout regime and recovery process, supported by peer-reviewed research. </span> </p> </div> <h3> Understanding Blood Flow Restriction Training </h3> <div data-rss-type="text"> <p> <b> What is BFR Training? </b> <b> <br/> </b> <span> BFR Training uses tourniquet-like straps to partially restrict blood flow out of working muscles, creating a low-oxygen environment that stimulates muscle growth and strength through various physiological responses. </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/06/bfr-cuffs.jpeg" alt="A black wristband with a cord attached to it" title=""/> <span> </span> </div> <h3> History of BFR Training </h3> <div data-rss-type="text"> <p> <b> Kaatsu Training: </b> <b> <br/> </b> <span> BFR training originated in Japan with Kaatsu training, developed by Dr. Yoshiaki Sato in the 1960s. Kaatsu, which means “additional pressure,” involves applying a specially designed belt to the limbs to restrict venous blood flow while allowing arterial inflow. This method was initially used for muscle hypertrophy and strength gains with low-load resistance training </span> <a href="https://consensus.app/papers/safety-kaatsu-trainingresults-survey-nakajima/ae0ca2f6457458ee9ffec0b7459be3db/?utm_source=chatgpt"> <span> (Nakajima et al., 2006) </span> </a> <span> . </span> </p> </div> <div data-rss-type="text"> <p> <b> Occlusion Training: </b> <b> <br/> </b> <span> Later, the concept evolved into occlusion training, which further explored the benefits of blood flow restriction during resistance exercises. Research showed that occlusion training could significantly enhance muscle hypertrophy and strength even with low-intensity exercises </span> <a href="https://consensus.app/papers/effects-resistance-exercise-combined-occlusion-function-takarada/febb237285695f52960b6c123a4908f1/?utm_source=chatgpt"> <span> (Takarada et al., 2000) </span> </a> <span> . </span> </p> </div> <div data-rss-type="text"> <p> <b> Modern BFR Training: </b> <b> <br/> </b> <span> Today, BFR training is widely recognized and utilized in both sports performance and rehabilitation settings. It combines elements of Kaatsu and occlusion training with modern techniques and equipment to maximize benefits </span> <a href="https://consensus.app/papers/effects-strength-training-vascular-occlusion-laurentino/2391a58d952454ccb7e92ff42b631510/?utm_source=chatgpt"> <span> (Laurentino et al., 2008) </span> </a> <span> . </span> </p> </div> <h3> Mechanisms and Benefits </h3> <h4> How It Works: </h4> <h3> Performance Enhancement with BFR </h3> <h4> Benefits: </h4> <h4> Practical Applications for Performance: </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/06/IMG_2366.jpeg" alt="A man wearing a red t-shirt and black shorts is standing in a gym." title=""/> <span> </span> </div> <h3> Recovery Enhancement with BFR </h3> <h4> Benefits: </h4> <h4> Practical Applications for Recovery: </h4> <h3> Research and Validation </h3> <h4> Scientific Support: </h4> <div data-rss-type="text"> <p>   </p> </div> <h3> Disclaimer and Contraindications </h3> <div data-rss-type="text"> <p> <b> Disclaimer: </b> <b> <br/> </b> <span> Before starting any new exercise regimen, including BFR training, consult with a healthcare provider or fitness professional to ensure it is appropriate for your individual health condition and fitness level. BFR training should be performed under the guidance of a certified professional to ensure proper technique and pressure application. </span> </p> </div> <div data-rss-type="text"> <p> <b> Contraindications: </b> <b> <br/> </b> <span> BFR training is generally safe when performed correctly, but it may not be suitable for everyone. Individuals with the following conditions should avoid or use caution with BFR training: </span> </p> </div> <h3> Conclusion </h3> <div data-rss-type="text"> <p> <span> Blood Flow Restriction Training is a valuable addition to any training regimen, offering significant benefits for muscle growth, strength, and recovery with minimal load. While not a replacement for traditional heavy lifting, BFR training provides a practical alternative for those with limitations and can be effectively incorporated into various fitness routines to enhance performance and recovery. </span> </p> </div> <div data-rss-type="text"> <p> <em> <b> If you’re interested in trying BFR yourself, let us know and we would be happy to set up a training session with you or with someone you know that could benefit from it! </b> </em> </p> </div> <h4> Additional Resources: </h4> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-performance-and-recover-series-part-7-blood-flow-restriction-training/"> Prototype Performance and Recover Series Part 7: Blood Flow Restriction Training </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 18 Jun 2024 18:04:00 GMT http://www.prototypetraining.com/prototype-performance-and-recover-series-part-7-blood-flow-restriction-training/utm_sourcerssutm_mediumrssutm_campaignprototype-performance-and-recover-series-part-7-blood-flow-restriction-training thumbnail http://www.prototypetraining.com/prototype-performance-and-recover-series-part-6-air-compression-sleeves/utm_sourcerssutm_mediumrssutm_campaignprototype-performance-and-recover-series-part-6-air-compression-sleeves Prototype Performance and Recovery Series: Part 6 “The Benefits, Use, and Protocols of Compression Sleeves for Recovery” At Prototype Training Systems, we strive to provide our clients with the best tools and methodologies for optimizing performance and recovery. One such tool that has gained popularity among athletes, including professional athletes, is the use of compression The post Prototype Performance and Recover Series Part 6: Air Compression Sleeves appeared first on Prototype Training Systems. <h3> Prototype Performance and Recovery Series: Part 6 </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/06/blog2-1-4.png" alt="A man is laying on a couch wearing air compression sleeves" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> “The Benefits, Use, and Protocols of Compression Sleeves for Recovery” </b> </p> </div> <div data-rss-type="text"> <p> <span> At Prototype Training Systems, we strive to provide our clients with the best tools and methodologies for optimizing performance and recovery. One such tool that has gained popularity among athletes, including professional athletes, is the use of compression sleeves, such as the Normatec system. This article delves into the benefits, uses, and protocols of compression sleeves, supported by research and expert insights. </span> </p> </div> <h4> The Science Behind Compression Sleeves </h4> <div data-rss-type="text"> <p> <span> Compression sleeves, including those from brands like Normatec, use intermittent pneumatic compression (IPC) to apply pressure to the limbs. This technology is designed to enhance blood flow, reduce muscle soreness, and accelerate recovery. </span> </p> </div> <h3> Benefits of Compression Sleeves </h3> <h3> Practical applications using Normatec Compression at Prototype Training Systems </h3> <div data-rss-type="text"> <p> <b> Example 1: Post-Workout Recovery </b> </p> </div> <div data-rss-type="text"> <p> <span> After a strenuous workout session, clients can use the Normatec compression sleeves to help reduce muscle soreness and accelerate recovery. Here’s how: </span> </p> </div> <div data-rss-type="text"> <p> <b> Example 2: Daily Recovery Routine </b> </p> </div> <div data-rss-type="text"> <p> <span> Integrate compression sleeve sessions into your clients’ daily routines, especially on rest days or days with lighter activity, to support ongoing recovery and maintain muscle health. </span> </p> </div> <div data-rss-type="text"> <p> <b> Example 3: Pre-Event Preparation </b> </p> </div> <div data-rss-type="text"> <p> <span> Before major events or competitions, use compression sleeves to enhance blood flow and prepare muscles for high-intensity performance. </span> </p> </div> <h3> Integrating Compression Sleeves into Recovery Protocols </h3> <h3> Conclusion </h3> <div data-rss-type="text"> <p> <span> Compression sleeves, such as those from Normatec, offer significant benefits for athletic recovery by enhancing blood flow, reducing muscle soreness, and accelerating recovery times. By integrating these tools into your recovery routines at Prototype Training Systems, you can optimize performance and well-being. Whether you are a professional athlete or a fitness enthusiast, the use of compression sleeves can help you achieve your recovery goals and maintain peak performance. </span> </p> </div> <h3> References </h3> <div data-rss-type="text"> <p> <span> By incorporating these practices into your routine at Prototype Training Systems, you can leverage the benefits of compression sleeves to optimize your recovery and enhance overall performance. </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-performance-and-recover-series-part-6-air-compression-sleeves/"> Prototype Performance and Recover Series Part 6: Air Compression Sleeves </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 13 Jun 2024 13:56:00 GMT http://www.prototypetraining.com/prototype-performance-and-recover-series-part-6-air-compression-sleeves/utm_sourcerssutm_mediumrssutm_campaignprototype-performance-and-recover-series-part-6-air-compression-sleeves thumbnail http://www.prototypetraining.com/prototype-performance-and-recover-series-part-5-taking-breaks-and-oscillations/utm_sourcerssutm_mediumrssutm_campaignprototype-performance-and-recover-series-part-5-taking-breaks-and-oscillations Prototype Performance and Recovery Series: Part 5 “The Power of Taking Breaks and Deliberate Oscillations” In the fast-paced world of fitness training and business, maintaining peak performance requires more than just hard work and dedication. It involves strategic recovery and mental oscillations to ensure sustained energy, focus, and productivity. This blog post explores the The post Prototype Performance and Recover Series Part 5: Taking Breaks and Oscillations appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-performance-and-recover-series-part-5-taking-breaks-and-oscillations/"> Prototype Performance and Recover Series Part 5: Taking Breaks and Oscillations </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 12 Jun 2024 19:04:00 GMT http://www.prototypetraining.com/prototype-performance-and-recover-series-part-5-taking-breaks-and-oscillations/utm_sourcerssutm_mediumrssutm_campaignprototype-performance-and-recover-series-part-5-taking-breaks-and-oscillations thumbnail http://www.prototypetraining.com/prototype-performance-and-recover-series-part-4-benefits-of-infrared-sauna/utm_sourcerssutm_mediumrssutm_campaignprototype-performance-and-recover-series-part-4-benefits-of-infrared-sauna Prototype Performance and Recovery Series: Part 4 “The Benefits, Use, and Protocols of Infrared Sauna” At Prototype Training Systems, we are building something special with our Prototype Performance and Recovery program. Our ethos is the notion::” Live better, longer”. As we strive to provide our clients with the most effective tools for performance and The post Prototype Performance and Recover Series Part 4: Benefits of Infrared Sauna appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-performance-and-recover-series-part-4-benefits-of-infrared-sauna/"> Prototype Performance and Recover Series Part 4: Benefits of Infrared Sauna </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 10 Jun 2024 12:53:00 GMT http://www.prototypetraining.com/prototype-performance-and-recover-series-part-4-benefits-of-infrared-sauna/utm_sourcerssutm_mediumrssutm_campaignprototype-performance-and-recover-series-part-4-benefits-of-infrared-sauna thumbnail http://www.prototypetraining.com/prototype-performance-and-recover-series-part-3-cold-plunges-and-cold-water-immersion/utm_sourcerssutm_mediumrssutm_campaignprototype-performance-and-recover-series-part-3-cold-plunges-and-cold-water-immersion  Prototype Performance and Recovery Series: Part 3 The Benefits, Use, and Protocols of Cold Plunges and Cold Water Immersion At Prototype Training Systems, we are dedicated to providing the most effective tools and strategies for performance and recovery. As part of our commitment to being one of the first performance and recovery facilities in Massachusetts, The post Prototype Performance and Recover Series Part 3: Cold Plunges and Cold Water Immersion appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> <b>   </b> <b> Prototype Performance and Recovery Series: Part 3 </b> </p> </div> <div data-rss-type="text"> <p> <b> The Benefits, Use, and Protocols of Cold Plunges and Cold Water Immersion </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/06/blog2-1-2.png" alt="A man is swimming in a body of water with the words performance and recovery series" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> At Prototype Training Systems, we are dedicated to providing the most effective tools and strategies for performance and recovery. As part of our commitment to being one of the first performance and recovery facilities in Massachusetts, we are excited to introduce cold plunges with “The Plunge” brand into our facility. This article will delve into the benefits, uses, and protocols of cold plunges, particularly for our diverse clientele, including general population members and youth athletes in Westborough, MA. </span> </p> </div> <h4> The Science of Cold Plunges </h4> <div data-rss-type="text"> <p> <span> Cold plunges, also known as cold water immersion (CWI), involve immersing the body in cold water (50-59°F or 10-15°C). This practice has been shown to offer various health and performance benefits, including reducing muscle soreness, enhancing recovery, and promoting overall well-being. </span> </p> </div> <h3> Benefits of Cold Plunges </h3> <h3> Recommended Protocols </h3> <h4> General Guidelines </h4> <h4> Specific Protocols </h4> <h3> Pre vs. Post Exercise Use </h3> <div data-rss-type="text"> <p> <b> Pre-Exercise: </b> <span> Using a cold plunge before exercise can help invigorate the body and increase alertness. However, it should be used briefly (3-5 minutes) to avoid muscle stiffness. </span> </p> </div> <div data-rss-type="text"> <p> <b> Post-Exercise: </b> <span> Cold plunges are most beneficial post-exercise for reducing muscle soreness and inflammation. It is crucial for those looking to maximize muscle recovery without interfering with muscle growth. </span> </p> </div> <h3> Considerations and Contraindications </h3> <div data-rss-type="text"> <p> <b> Potential Impact on Muscle Growth: </b> <span> Some studies suggest that cold water immersion immediately post-exercise may inhibit muscle growth by reducing anabolic signaling pathways </span> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4523515/"> <span> (Roberts et al., 2015) </span> </a> <span> . Therefore, it may be advisable to use cold plunges after a delay post-strength training or on rest days to mitigate this effect. </span> </p> </div> <div data-rss-type="text"> <p> <b> Contraindications: </b> <span> Cold plunges may not be suitable for individuals with certain cardiovascular conditions, Raynaud’s disease, or cold sensitivity. It is essential to consult with a healthcare provider before starting cold plunge therapy. </span> </p> </div> <h3> Conclusion </h3> <div data-rss-type="text"> <p> <span> Cold plunges offer a range of benefits that can enhance recovery, boost mental health, and promote overall well-being. By integrating cold plunges into your routine, you can optimize your performance and recovery, contributing to a healthier, more resilient lifestyle. At Prototype Training Systems, we are excited to offer this cutting-edge recovery tool to our members, helping you achieve your fitness and wellness goals. </span> </p> </div> <h3> References </h3> <div data-rss-type="text"> <p> <span> Tipton, M. J. (2013). The thermoregulation of humans in cold water. </span> <i> <span> International Journal of Circumpolar Health </span> </i> <span> , 72. </span> <a href="https://pubmed.ncbi.nlm.nih.gov/23283877/"> <span> Link </span> </a> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-performance-and-recover-series-part-3-cold-plunges-and-cold-water-immersion/"> Prototype Performance and Recover Series Part 3: Cold Plunges and Cold Water Immersion </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 05 Jun 2024 13:03:00 GMT http://www.prototypetraining.com/prototype-performance-and-recover-series-part-3-cold-plunges-and-cold-water-immersion/utm_sourcerssutm_mediumrssutm_campaignprototype-performance-and-recover-series-part-3-cold-plunges-and-cold-water-immersion thumbnail http://www.prototypetraining.com/prototype-performance-and-recovery-series-part-2-the-importance-of-maximizing-your-recovery/utm_sourcerssutm_mediumrssutm_campaignprototype-performance-and-recovery-series-part-2-the-importance-of-maximizing-your-recovery “The Importance of Maximizing Your Recovery” Continuing our exploration of performance optimization, this blog post delves into the critical role of recovery. Inspired by the insights of Andrew Huberman and Peter Attia, we’ll examine how effective recovery strategies enhance performance across various domains—be it athletics, business, or everyday life. The Science of Recovery Why The post Prototype Performance and Recovery Series Part 2: The Importance of Maximizing Your Recovery appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-performance-and-recovery-series-part-2-the-importance-of-maximizing-your-recovery/"> Prototype Performance and Recovery Series Part 2: The Importance of Maximizing Your Recovery </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 03 Jun 2024 19:43:00 GMT http://www.prototypetraining.com/prototype-performance-and-recovery-series-part-2-the-importance-of-maximizing-your-recovery/utm_sourcerssutm_mediumrssutm_campaignprototype-performance-and-recovery-series-part-2-the-importance-of-maximizing-your-recovery thumbnail http://www.prototypetraining.com/prototype-of-the-month-nunu-phan/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-nunu-phan                                 1.) Share your experience at Prototype I joined a different gym post COVID due to scheduling conflicts but I just didn't feel right.  Despite not being a morning person, I have chosen to embrace morning to be able The post Prototype of the Month: Nunu Phan appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-of-the-month-nunu-phan/"> Prototype of the Month: Nunu Phan </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 02 Jun 2024 15:45:00 GMT http://www.prototypetraining.com/prototype-of-the-month-nunu-phan/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-nunu-phan thumbnail http://www.prototypetraining.com/prototype-performance-and-recovery-series-part-1-the-importance-of-maximizing-your-energy/utm_sourcerssutm_mediumrssutm_campaignprototype-performance-and-recovery-series-part-1-the-importance-of-maximizing-your-energy Prototype Performance and Recovery Series: Part 1 “The Importance of Maximizing Your Energy” By: Mike Collette (CEO & Founder of Prototype Training Systems)   I’m starting this blog series to share not only knowledge about what we’ve been learning, experiencing, and coaching in the realm of performance and recovery. In addition, one of my goals The post Prototype Performance and Recovery Series: Part 1 “The Importance of Maximizing Your Energy” appeared first on Prototype Training Systems. <h3> Prototype Performance and Recovery Series: Part 1 </h3> <div data-rss-type="text"> <p> <b> “The Importance of Maximizing Your Energy” </b> </p> </div> <div data-rss-type="text"> <p> By: Mike Collette (CEO &amp; Founder of Prototype Training Systems) </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/05/blog2-1.png" alt="A man in a suit is lifting weights in front of a brick wall" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I’m starting this blog series to share not only knowledge about what we’ve been learning, experiencing, and coaching in the realm of performance and recovery. In addition, one of my goals is to help create a bridge between the physical side of training and the mental side of training.  </span> </p> </div> <div data-rss-type="text"> <p> <span> <br/> </span> <span> What’s always fascinated with me is this notion of <b> “mental fitness” </b> . How do people dial up courage when it’s needed most? How do people truly overcome real challenges in their lives? How do you take something that could be a story of how you lost and turn it into a story of how you can win?  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> On the flip side, I’ve seen some incredibly impressive feats of fitness, strength, and endurance since opening Prototype in 2012. There is a mental side on being able to endure grueling physical elements, dedicate time and effort to improve the physical skills that are required and entirely change your body to what you want it to become.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> In this blog series, we’re going to explore the connection between the physical training elements to help optimize your performance, and even more importantly, how to recover to be able to perform at your very best. That performance is relative… so whether it’s on the field, in the gym, in the classroom or in the board meeting, these principles apply. </span> </p> </div> <h3> Energize Your Life: Insights from Dr. Jim Loehr </h3> <div data-rss-type="text"> <p> <span> In a recent episode of </span> <a href="https://podcasts.apple.com/us/podcast/the-knowledge-project-with-shane-parrish/id990149481"> <i> <span> The Knowledge Project with Shane Parrish </span> </i> </a> <span> , Dr. Jim Loehr, a renowned performance psychologist and founder of the Human Performance Institute, shared some really cool insights on energy management and its critical role in achieving success. I wanted to share some of my takeaways as I deep dive into his strategies, complemented by research-backed insights. </span> </p> </div> <h4> The Importance of Energy Management </h4> <div data-rss-type="text"> <p> <b> Energy Surplus for Full Engagement </b> <span> To achieve full engagement in any activity, whether in sports, business, or personal life, an energy surplus is essential. Loehr emphasizes that being a “big spender” of energy requires strategies to both increase energy levels and mitigate energy drains. This aligns with research suggesting that energy management is crucial for high performance (Schwartz &amp; McCarthy, 2007). Something I found interesting is Jim Loehrs approach to Energy vs. Time management. He argues that energy, rather than time, is the most critical resource for high performance and productivity.  </span> </p> </div> <div data-rss-type="text"> <p> <b> Energy as the Core Resource </b> <span> Loehr explains that while time is finite, energy can be expanded and renewed. Effective energy management allows individuals to achieve more within the same time constraints by maximizing their capacity to perform. This made me think of the times when you’re about to go on vacation and you’re fully capable of getting a full day of work, maybe a full week of work done in a short time. Being able to call on that or be more productive is not only a trainable skill, it requires deliberate methods to optimize it. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Health as the Foundation of Performance: </b> <span> This may be one of the coolest parts of the podcast and I love it… Loehr’s mantra, “Health ignites performance,” underscores that the healthier you are, the more energy you have. This is supported by numerous studies showing that physical health significantly boosts cognitive function and overall performance (Ratey &amp; Loehr, 2011). My mental model on this draws the direction connection between the mind and the body. Comparing it to the physical training domain, the fitter you are, the easier it is to recover from harder bouts of exercise. Similarly when it comes to stress management, which I’ve been thinking and calling it “life management”, the faster we can recover from the hard stuff and the more adaptable we are, the greater the probability of success. </span> </p> </div> <h4> Strategies for Increasing Energy </h4> <div data-rss-type="text"> <p> <b> Identify Energy Drains </b> <span> Understanding what depletes your energy is as crucial as knowing what boosts it. Environmental factors and negative relationships can sap your energy. Research indicates that a positive work environment and supportive relationships are critical for maintaining high energy levels (Bakker &amp; Demerouti, 2007).  </span> </p> </div> <div data-rss-type="text"> <p> <span> When I was listening to the podcast, I started to immediately think about what gives me energy and then what takes away my energy. Exercise can take your energy, but I look at exercise or proper hydration and nutrition as investments that will compound or multiply your energy. We often think about what MORE can we do, vs. what can I remove or take away to increase my energy. It’s something to think about or observe on a daily basis. Having that level of awareness can be a difference maker in your life. </span> </p> </div> <div data-rss-type="text"> <p> <b> Oscillate for Optimal Performance </b> <span> Loehr advocates for oscillation – alternating between intense activity and rest. This concept is backed by studies showing that taking regular breaks can enhance focus and productivity (Trougakos et al., 2008). He cites the example of tennis players who use short breaks between points to reset mentally. </span> </p> </div> <div data-rss-type="text"> <p> <span> A simple analogy is interval workouts, where you work hard for a certain period of time followed by some sort of rest bout. Another way I approach oscillations is when I’m in a bout of intense work or my mindset isn’t quite right, how can I mentally reset? This could be a short walk, doing some activities that require low cognitive load (picking things up, cleaning, etc) or even watching a funny video (or 2). It’s hard to stay fully focused 100% of the time, but we can create rituals or deliberate habits to help us recover our energy for what matters. </span> </p> </div> <h4> The Role of Stress and Recovery </h4> <div data-rss-type="text"> <p> <b> The Necessity of Recovery </b> <span> Loehr explains that stress itself isn’t harmful; it’s the lack of recovery that causes damage. Chronic stress without adequate recovery can lead to burnout and health issues. Studies support this, highlighting the importance of recovery periods in stress management (McEwen, 1998). </span> </p> </div> <div data-rss-type="text"> <p> <span> I think we all know that stress is a part of life (hence my “life management” reframe), but a life without stress would be one without growth. From my leadership development work with </span> <a href="http://nextjump.com"> <span> Next Jump </span> </a> <span> , the co-CEO’s have shared their experience and learnings from Psychologist Jim Fadigan (founder of Learn to Learn) on humans are wired to both want to grow but also to protect, and there is this dichotomy between two.  </span> </p> </div> <div data-rss-type="text"> <p> <span> We all want to grow and improve, however, what’s required to break through those barriers, we may often want to hide or avoid due to stress, fear, and anxiety… because what’s required may require us to fail, or look stupid, or just flat fall on our face. </span> </p> </div> <div data-rss-type="text"> <p> <b> Rituals for Mental Reset </b> <span> Developing deliberate habits or rituals can help in managing stress and maintaining high performance. Loehr mentions the example of athletes using specific routines to reset between activities. This is supported by research showing that rituals can enhance performance by reducing anxiety and improving focus (Brooks et al., 2016). </span> </p> </div> <div data-rss-type="text"> <p> <span> I shared a bit about this idea of “rituals” to create to oscillate. A simple one could be setting a time for a walk in between stressful meetings, or a 5 minute stretching session. What I really like in how Loehr describes this is how they are set up deliberately to help OPTIMIZE your performance. </span> </p> </div> <h4> Controlling Fear Through Physical Presence </h4> <div data-rss-type="text"> <p> <b> Physical Presence and Fear Management </b> <span> Loehr asserts that we can control fear by maintaining a strong physical presence. This idea is supported by studies on body language and its impact on psychological states. Adopting powerful, expansive postures can reduce feelings of fear and increase confidence (Carney et al., 2010). </span> </p> </div> <div data-rss-type="text"> <p> <span> This is the part of the podcast that I have the most skepticism about, but in theory it makes sense. It reminds me a bit of “fake it until you make it”, but until you truly EARN the confidence through experience, you may be putting on a bit of a mask. These are my opinions and thoughts and I could be very wrong </span> </p> </div> <h3> Conclusion </h3> <div data-rss-type="text"> <p> <span> Dr. Jim Loehr’s insights offer valuable strategies for managing energy, stress, and performance. By understanding and implementing these strategies, you can enhance your energy levels, achieve full engagement in your activities, and ultimately improve your overall performance. </span> </p> </div> <div data-rss-type="text"> <p> <span> For more details and in-depth discussions, listen to the full episode of </span> <i> <span> The Knowledge Project with Shane Parrish </span> </i> <a href="https://podcasts.apple.com/us/podcast/the-knowledge-project-with-shane-parrish/id990149481?i=1000654006819"> <span> here </span> </a> <span> . </span> </p> </div> <h3> References </h3> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-performance-and-recovery-series-part-1-the-importance-of-maximizing-your-energy/"> Prototype Performance and Recovery Series: Part 1 “The Importance of Maximizing Your Energy” </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 29 May 2024 14:33:00 GMT http://www.prototypetraining.com/prototype-performance-and-recovery-series-part-1-the-importance-of-maximizing-your-energy/utm_sourcerssutm_mediumrssutm_campaignprototype-performance-and-recovery-series-part-1-the-importance-of-maximizing-your-energy thumbnail http://www.prototypetraining.com/prototype-of-the-month-jon-liza-davis/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-jon-liza-davis Share your experience at Prototype Jon: We started at Prototype around Labor Day 2023 after our move from Minnesota. We had been doing CrossFit for a few years, and we really wanted to find a new “gym family” since neither of us knew anyone in the area. From Day 1, everyone has been super welcoming! The post Prototype of the Month: Jon & Liza Davis appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/05/79873CE2-0967-49FA-9CFE-B9CA1AD92EF8.png" alt="A prototype of the month certificate for jan and liza davis" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-of-the-month-jon-liza-davis/"> Prototype of the Month: Jon &amp; Liza Davis </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 05 May 2024 13:10:00 GMT http://www.prototypetraining.com/prototype-of-the-month-jon-liza-davis/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-jon-liza-davis thumbnail http://www.prototypetraining.com/week-3-2024-prototype-open/utm_sourcerssutm_mediumrssutm_campaignweek-3-2024-prototype-open Prototype Open 24.3 recap The last week of the 2024 Prototype Open came to a close and it was a huge success! During the past few weeks the entire gym came together to challenge themselves and their teammates, pushing each other beyond their comfort zones. The competition was intense, the energy was electric and everyone The post Week 3 2024 Prototype Open appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> </p> <p> <span> Prototype Open 24.3 recap </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> The last week of the 2024 Prototype Open came to a close and it was a huge success! During the past few weeks the entire gym came together to challenge themselves and their teammates, pushing each other beyond their comfort zones. The competition was intense, the energy was electric and everyone left here sweating!  </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> The final challenge of the open was max burpees to a plate in 2:30 minutes. The top finishers each earned 5 points for their team. Tommy Flynn, Mark Hardin and Jon Collette had the top scores for men. Kim Hardin, Nicole St. Pierre, Michelle Lamb and Nicole Croteau held the top scores for woman. Congratulations to everyone who completed the challenge and earned a point for their team.  </span> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/05/C7D3AF35-379B-45A5-A56D-30389C4FF8A6.png" alt="Challenge 24.3 top finishers top 3 men and top 3 women" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> The last WOD of the 2024 Open was extremely challenging like we all expected it to be. The workout consisted of 5 rounds of thrusters (95/65#) and chest to bar pull ups, followed by 1 minute rest, and then another 5 rounds of thrusters (135/95#) and bar muscle ups with a 15 minute time cap.  </span> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/05/B623A03D-85DD-4454-BF52-9E501A407B3A.png" alt="A picture of the olympic rings with a workout plan on it." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> The last head to head at the end of the night during the last heat was intense. The energy in the gym was contagious, everyone was fired up. The 4 athletes brave enough to go to head to head on 24.3 were Mark DiRienzo representing the Red Team, Tim Welch representing Blue Team, Mike Collette representing Yellow Team and Jon Collette representing Green Team. As the athletes battled it out, each trying to outperform the others to gain the most points for their team, everyone in the gym cheered them on rooting for their team. It was a close competition but at the end Mike Collette came out victorious! </span> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/05/EE2B9C93-9BDA-4A7A-AE6D-69A238358233.png" alt="A poster that says `` 24.3 head to head 6:30 pm friday ''" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> The highlight of the week was Friday Night Lights, where everyone came together to celebrate the end of the competition, the goals they accomplished and to enjoy food and drinks. Athletes, coaches, and judges all participated in the festivities all through the night. It was a great way to end the last week of the Open with lots of laughs, and surrounded by a great supportive community!  </span> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/05/E00F4A9F-F9D7-44F0-BFAC-E25142C3591D.jpeg" alt="A collage of people lifting weights in a gym" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> Our award winners for the final week were Gaurav Batra, Betty Lee, Gianni DiRienzo and Marc Dobay. Gaurav won the Most Passion award he laid it all on the line Friday night really stepping out of his comfort zone. Betty won Team Spirit award for her devotion to her team and being a team player, coming in during open gym to help judge those who had yet to complete the workout, cheering on each one of her teammates but also those on other teams. During Friday Night Lights she judged Melanie and pushed her to continue on. Gianni won hardest worker award because he was the youngest member to complete the scaled workout and finish it making it as one of the top performers for men. Mark won top performer for his incredible effort during the last WOD.  </span> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/05/BF95ECC7-0523-4F57-A173-5752C489EDB3.jpeg" alt="A green background with a picture of a woman and the words team spirit" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> Although each team made valiant efforts, only one team could come out on top. Captain Tommy Flynn took Green Team to first place with a final score of 655 points! Yellow team came in close second with 602 points, Red team in third with 474 points and Blue team in fourth place with 407 points. Everyone gave the competition their all and it did not go unnoticed, congratulations to all who participated in the Prototype Open!  </span> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/05/467161B9-04F4-48E5-859F-83F88E457D2C.jpeg" alt="A green background with the words current standings on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> While the open was challenging and stressful the rewarding feeling after completing all the workouts made it so worth it! You should all be as proud of yourself as we are for you. All in all the third week of the Prototype Open was a success and we can’t wait to see what next years open looks like!!  </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/week-3-2024-prototype-open/"> Week 3 2024 Prototype Open </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 05 May 2024 13:03:00 GMT http://www.prototypetraining.com/week-3-2024-prototype-open/utm_sourcerssutm_mediumrssutm_campaignweek-3-2024-prototype-open thumbnail http://www.prototypetraining.com/prototype-of-the-month-betty-lee/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-betty-lee 1.) Share your experience at Prototype I’ve felt lost and undisciplined since Covid, but that has changed since joining Prototype.  I try to start and end every class with sweat, smiles and stamina!  Slowly entering a new era of me!    2.) What is your favorite part about being at Prototype? The PEOPLE.  The UPLIFTING vibe.  The post Prototype of the Month: Betty Lee appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/03/7A2BA042-A35E-452B-857A-0CEB84BA115E.png" alt="A prototype of the month certificate for betty lee" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <i> <span> 1.) Share your experience at Prototype </span> </i> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> I’ve felt lost and undisciplined since Covid, but that has changed since joining Prototype.  I try to start and end every class with sweat, smiles and stamina!  Slowly entering a new era of me!    </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <i> <span> 2.) What is your favorite part about being at Prototype? </span> </i> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> The PEOPLE.  The UPLIFTING vibe.  And GREAT Coaches!! </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <i> <span> 3.) What are your hobbies and activities? </span> </i> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> I have a deep love for the majesty of oceans and mountains, as well as the stillness of the mind.  And I am always the big cheerleader when watching my kids compete in their favorite sports! </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <i> <span> 4.) How has Prototype helped you or solved a problem for you? </span> </i> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> I’ve lacked consistency since Covid, but Prototype has helped me change that!  I have made sure to dedicate time for myself every week since joining, making the monthly Prototype Committed Club also helps!  Am beyond grateful that I have befriended so many special people along the way! </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <i> <span> 5.) What are you continuing fitness goals to this point? </span> </i> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> Keep learning, always trying and be proud of every step I’m taking to better myself! </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <i> <span> 6.) Favorite Quote </span> </i> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <i> <span> “ </span> </i> <span> If it costs you your peace, it’s too expensive.” </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-of-the-month-betty-lee/"> Prototype of the Month: Betty Lee </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 31 Mar 2024 14:33:00 GMT http://www.prototypetraining.com/prototype-of-the-month-betty-lee/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-betty-lee thumbnail http://www.prototypetraining.com/prototype-open-week-2-recap-2/utm_sourcerssutm_mediumrssutm_campaignprototype-open-week-2-recap-2 Prototype Open Week 2 Recap.  The second week of the 2024 Prototype Open was intense, with a challenging cardio based workout consisting of rowing, deadlifts and double unders in a 20 minute AMRAP. Despite the difficulty our competitors went after it and pushed their mind and body to their limits.  During the second week The post Prototype Open Week 2 Recap appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-open-week-2-recap-2/"> Prototype Open Week 2 Recap </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 19 Mar 2024 22:20:00 GMT http://www.prototypetraining.com/prototype-open-week-2-recap-2/utm_sourcerssutm_mediumrssutm_campaignprototype-open-week-2-recap-2 thumbnail http://www.prototypetraining.com/prototype-open-24-1-week-1/utm_sourcerssutm_mediumrssutm_campaignprototype-open-24-1-week-1 Last week we kicked off the 2024 Prototype Open with our first challenge, as well as our head to head battle! The 2024 Open will be an exciting one, with new challenges and workouts that will have the athletes of all teams pushing their limits!  The first head-to-head challenge took place Friday night. Each team The post Prototype Open 24.1 Week 1 appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/03/BD54FD65-E018-491F-B032-BE79B72F0114.png" alt="A green poster for prototype 200 open 24" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> Last week we kicked off the 2024 Prototype Open with our first challenge, as well as our head to head battle! The 2024 Open will be an exciting one, with new challenges and workouts that will have the athletes of all teams pushing their limits!  </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> The first head-to-head challenge took place Friday night. Each team picked one person to compete in the challenge. Damon Walsh (Team Blue), Nicole Croteau (Yellow Team), Tommy Flynn (Green Team), and Nunu Phan (Red Team). Where Tommy finished first!  It was a showdown of epic proportions, the four competitors took on WOD 24.1 to gain the most points for their team. This week we will be announcing the next four competitors that will face each other for the next head to head!  </span> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/03/0E0D51F6-459D-453C-8635-6D1C398BF47F-scaled.jpeg" alt="A group of people are posing for a picture in front of a wall with olympic rings on it." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> The first workout of the 2024 CrossFit Open was a challenge, testing athletes’ strength, endurance and mental toughness. WOD 24.1 was for time with a 15 minute time cap, consisting of 21, 15, 9 DB snatches and burpees. But it wasn’t that simple, having to complete all 21 DB snatches on one arm, following a set of 21 burpees, back to 21 DB snatches on the opposite arm and another set of 21 burpees, and so on.  </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> For the duration of the Open, all classes on Friday will be the workout for the open. New for this year we will be having our head-to-heads every Friday during the 5:30pm class. Come to the gym to cheer your team on!  </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> The first challenge of the open was 1 min max double unders. The top three men and women each earned 5 points for their team, while each participant earned one. More challenges to come this week. </span> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/03/86A55D0D-C9E2-4A52-A43D-075BEA2EE2E9.png" alt="A poster showing the top finishers of the challenge 24.1." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> The vibe in the gym this past week was contagious, with members cheering on their teams and getting in the competitive spirit! Continue wearing the Prototype Open shirts with your teams colored headband to represent your team.  </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> The Most Passion award goes to the competitor who was the most fired up this week. They cheer others on and get super into all of the challenges and WODS. The Team Spirit award goes to the person who went all out and dressed up in their teams color and brought good energy to the gym. The Hardest Working award goes to the competitor who gave it their all in the WOD and the challenges. The Top Performer award goes to the competitor with the top performance with a remarkable score from the week. First week awards are going to: Marybeth Costello for Team Spirit, Abhi Das for Most Passion, Griffin Barriere for Hard Working, and Jack Levy for Top Performer!  </span> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/03/9B6B45A1-FF91-4B7C-8439-2DA4BE837A58.png" alt="A picture of a man with the words top performer above him" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> Our top finishers for this weeks WOD all contributed five points to their team, and all of our award winners earned five points for their team as well. Everyone who completed the workout earned one point! Congratulations to </span> <span> TEAM GREEN </span> <span> who is currently leading with 186 points! </span> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/03/2E6ED26D-C885-4D2B-AE49-4D91A4F3E642.png" alt="A list of top finishers for the wod 24.1 top finishers rx" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/03/3C77A488-3FCE-4E7E-A54B-7E3FF96BCA4B.png" alt="A poster showing the top finishers of the wod 24.1" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-open-24-1-week-1/"> Prototype Open 24.1 Week 1 </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 06 Mar 2024 16:45:00 GMT http://www.prototypetraining.com/prototype-open-24-1-week-1/utm_sourcerssutm_mediumrssutm_campaignprototype-open-24-1-week-1 thumbnail http://www.prototypetraining.com/pom-griffin-barriere/utm_sourcerssutm_mediumrssutm_campaignpom-griffin-barriere 1.) Share your experience at Prototype I have been a member off and on since high school and have been around CrossFit since I was about 10 years old. Really enjoy working out here and growing as an athlete. 2.) What is your favorite part about being at Prototype? The coaches and always having someone The post POM: Griffin Barriere appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/03/Griff-B-March-24.png" alt="A certificate that says prototype of the month on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> 1.) Share your experience at Prototype </p> </div> <div data-rss-type="text"> <p> I have been a member off and on since high school and have been around CrossFit since I was about 10 years old. Really enjoy working out here and growing as an athlete. </p> </div> <div data-rss-type="text"> <p> 2.) What is your favorite part about being at Prototype? </p> </div> <div data-rss-type="text"> <p> The coaches and always having someone to push me to work harder during a workout. </p> </div> <div data-rss-type="text"> <p> 3.) What are your hobbies and activities? </p> </div> <div data-rss-type="text"> <p> Hockey (coaching now), golf, skiing, cooking/nutrition and of course CrossFit </p> </div> <div data-rss-type="text"> <p> 4.) How has Prototype helped you or solved a problem for you? </p> </div> <div data-rss-type="text"> <p> Helped me stay in shape for hockey over the summers and winters when I was home during college </p> </div> <div data-rss-type="text"> <p> 5.) What are you continuing fitness goals to this point? </p> </div> <div data-rss-type="text"> <p> This year the goal was to hopefully hit the 1000lb club but with my knee now just want to get back to where I was </p> </div> <div data-rss-type="text"> <p> 6.) Favorite Quote </p> </div> <div data-rss-type="text"> <p> Not sure if it counts as a quote but controlling what you can control is something I always tried to work on with my teammates in hockey and now coaching </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/pom-griffin-barriere/"> POM: Griffin Barriere </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 04 Mar 2024 02:08:00 GMT http://www.prototypetraining.com/pom-griffin-barriere/utm_sourcerssutm_mediumrssutm_campaignpom-griffin-barriere thumbnail http://www.prototypetraining.com/pom-kim-watson/utm_sourcerssutm_mediumrssutm_campaignpom-kim-watson 1.) Share your experience at Prototype I joined Prototype in the summer of 2023 after years of working out (and working in) fitness studios in Boston. When the pandemic hit, I moved to the burbs and focused on training at home. Once I got out of the house and joined Prototype I was blown away The post POM: Kim Watson appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/02/Kim-Watson-feb.png" alt="A prototype of the month certificate for kim watson" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <i> <span> 1.) Share your experience at Prototype </span> </i> </p> </div> <div data-rss-type="text"> <p> <span> I joined Prototype in the summer of 2023 after years of working out (and working in) fitness studios in Boston. When the pandemic hit, I moved to the burbs and focused on training at home. Once I got out of the house and joined Prototype I was blown away by the coaches; they are knowledgeable, they care about their clients, and they’re deeply invested in your personal goals.  </span> </p> </div> <div data-rss-type="text"> <p> <span> Soon after I joined I discovered that I was pregnant with my second child and became even more impressed with the coaches. They have an ability to pivot and make accommodations that are safe, while still allowing me to challenge myself and have the full class experience. </span> </p> </div> <div data-rss-type="text"> <p> <i> <span> 2.) What is your favorite part about being at Prototype? </span> </i> </p> </div> <div data-rss-type="text"> <p> <span> I love the community. The Prototype members are some of the strongest, most welcoming, hilarious people that I’ve ever met. They’ve welcomed me with open arms and have made Prototype feel like a second home. </span> </p> </div> <div data-rss-type="text"> <p> <i> <span> 3.) What are your hobbies and activities? </span> </i> </p> </div> <div data-rss-type="text"> <p> <span> Reading, writing, and playing with my 2 year old. He has the best sense of humor and is always up for anything—except nap time. </span> </p> </div> <div data-rss-type="text"> <p> <i> <span> 4.) How has Prototype helped you or solved a problem for you? </span> </i> </p> </div> <div data-rss-type="text"> <p> <span> The coaches at Prototype have taught me so much about the mechanics of lifting heavy weights, proper form, breathing technique, and then some. Before Prototype I was always curious about lifting heavier, and they’ve taught me safe and effective ways to do just that. </span> </p> </div> <div data-rss-type="text"> <p> <i> <span> 5.) What are you continuing fitness goals to this point? </span> </i> </p> </div> <div data-rss-type="text"> <p> <span> I want to set a strong example for my kids, and I want to be around and able to play with their kids someday. </span> </p> </div> <div data-rss-type="text"> <p> <i> <span> 6.) Favorite Quote  </span> </i> </p> </div> <div data-rss-type="text"> <p> <span> “Nothing ventured, nothing gained.” </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/pom-kim-watson/"> POM: Kim Watson </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 04 Feb 2024 22:33:00 GMT http://www.prototypetraining.com/pom-kim-watson/utm_sourcerssutm_mediumrssutm_campaignpom-kim-watson thumbnail http://www.prototypetraining.com/row-for-wasa-2023/utm_sourcerssutm_mediumrssutm_campaignrow-for-wasa-2023 Thank you for a successful Row for WASA!  We had our 4th annual rowing event this year on November 4th and it was a huge success! You can click here to see last years Rowing event highlights! This year, we helped raise over $17,000 for Westborough Athletic and Social Association (WASA)! We had a ton The post Row for WASA 2023 appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/01/com.apple_.Pasteboard.ynhCSh.png" alt="A collage of photos from the row for wasa in 2023" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> Thank you for a successful Row for WASA!  </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> We had our 4th annual rowing event this year on November 4th and it was a huge success! </span> <a href="https://prototypetraining.com/3rd-annual-row-for-crows-recap/"> <span> You can click here to see last years Rowing event highlights! </span> </a> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> This year, we helped raise over $17,000 for </span> <a href="http://westboro.org/"> <span> Westborough Athletic and Social Association (WASA)! </span> </a> <span> We had a ton of support from the local community and businesses. We had over 200 in attendance… parents and kids, small businesses, members from our own community… it was a HUGE event and a ton of fun! To see more, check out the video below from Westborough TV for the highlights! </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <a href="https://www.youtube.com/watch?v=0W0t6fXkRZI"> <span> Row for WASA 2023 </span> </a> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> How this event works… </b> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> If you weren’t at the event (you missed out!) teams were created (4-6 people) to row collectively 23,000 meters. Unlike traditional fitness competitions, the goal wasn’t who rowed the fastest (but it did get competitive!), the goal was which team could fundraise the MOST. The top fundraising team and the top fundraising individual were highlighted and awarded at the event! Each team had a minimum fundraising goal (which they all hit), and in addition to our amazing sponsors and donors, we also had a raffle to generate more money for WASA.  </span> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> To give you an idea of the event, it was an absolute blast!  We had a DJ playing music keeping the energy up and everyone motivated to keep pushing themselves to finish the 23,000m, we had a bouncy house for kids, face paint and coloring station for kids, food vendors like chic-fil-a and Anzios pizza supplying food and Cold Harbour providing adult beverages! </span> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> We had so many vendors stationed around to provide food, drinks, and even much needed massages after all the rowing or even if you weren’t rowing. The whole event felt like a big block party with friends and family, all coming together to support each other and the community while also enjoying some cold beer, pizza, smoothies from Vivacity and more. </span> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> <span>  Lots of laughs, with kids running around getting their face painted and playing in the bouncy house we had set up. We had a 50/50 raffle and other opportunities to win some prizes, we even had a parade that went by!  </span> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/01/com.apple_.Pasteboard.uudaOn.png" alt="A group of young boys are standing around a rowing machine." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> If you didn’t get a chance to make it this year, I encourage you to come next year, you don’t want to miss out again! </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> Thank you to everyone that participated in rowing, donated, and for those that came to the event to cheer everyone on, we appreciate you!  </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> You Rock: </b> <span>   </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> In previous years we rowed 22,000 meters and this year the goal was to row 23,000 meters. With 18 teams in total the “7am plus” team finished in first place and a close second was the “Dunkin’ Rowers”. </span> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/01/com.apple_.Pasteboard.ZRR2sH.png" alt="A group of people are standing around a woman on a rowing machine in a parking lot." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <b> Why We Rowed: </b> <span>   </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> Prototype worked alongside WASA to aid in supporting our local community. WASA raises funds and promotes initiatives to serve the people who need it most. WASA has been dedicated to supporting Westborough youth in their academic and athletic endeavors. They have donated over $100,000 in the last 10 years to support our local youth including providing $30,000 in college scholarships to promising, young Westborough High School students.  </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> Shoutout to Dan McCarthy and Mark Higgins from WASA for helping out during the event and all the preparation.  </span> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/01/com.apple_.Pasteboard.5Tzw9C.png" alt="A group of people are posing for a picture in a parking lot." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <b> Thank You! </b> <span>   </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> Once again we could not have had such a successful day without all of you! Another thank you to the entire community for coming together and giving your time, energy and compassion into such an impactful event! Thank you to all our sponsors that came and helped make this event a success.  </span> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/01/PNG-image.png" alt="A collage of logos including yummy mummy bakery and seoul kitchen" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2024/01/PNG-image-1.png" alt="A green background with a bunch of logos on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <a href="https://www.anziosbrickovenpizza.com/"> <span> Anzio’s Brick Oven Pizza </span> </a> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> – </span> <a href="https://coldharborbrewing.com/"> <span> Cold Harbor </span> </a> <span>   </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> – </span> <a href="https://www.volturnopizza.com/"> <span> Volturno </span> </a> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> – </span> <a href="https://www.chick-fil-a.com/"> <span> Chick-fil-a </span> </a> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> – </span> <a href="https://www.westboroughma.gov/fire-department"> <span> Westborough Fire Department </span> </a> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> – </span> <a href="https://www.westboroughma.gov/police"> <span> Westborough Police Department </span> </a> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> – </span> <a href="https://donutnv.com/location/worcester-ma/"> <span> DonutNV </span> </a> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> – </span> <a href="https://rebound-pt.com/"> <span> Rebound Physical Therapy </span> </a> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> – </span> <a href="https://www.simpleenoughnaturalfoods.com/"> <span> Simple Enough Natural Foods </span> </a> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> – </span> <a href="https://www.westboroughmassage.com/"> <span> Westborough Massage </span> </a> <span>   </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> – </span> <a href="https://www.stonefireoutdoorliving.com/"> <span> StoneFire </span> </a> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> – </span> <a href="https://mayertree.com/best-massachusetts-tree-service/?gclid=Cj0KCQjwy4KqBhD0ARIsAEbCt6jvZ9FwgnqE-Ri1cATSxrZsgpUMkpGVHX0XT9KnP51hLEsnl9kxqQQaAnISEALw_wcB"> <span> Mayer Tree </span> </a> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> – </span> <a href="https://www.dmia.com/"> <span> Dolan and Maloney Insurance </span> </a> <span>   </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> – </span> <a href="https://www.metrowestsubaru.com/"> <span> MetroWest Subaru </span> </a> <span>   </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> – </span> <a href="https://www.dairyqueen.com/en-us/"> <span> Dairy Queen </span> </a> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> – </span> <a href="https://basicbatchdonuts.com/home"> <span> Basic Batch Donuts </span> </a> <span>   </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> – </span> <a href="https://www.eatseoulkitchen.com/"> <span> Soule Kitchen </span> </a> <span>   </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> – </span> <a href="https://foreverfierce.com/"> <span> Forever Fierce </span> </a> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> -Vivacity  </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> -Commonwealth Mortgage </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> -Decorbillus Autobody </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/row-for-wasa-2023/"> Row for WASA 2023 </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 23 Jan 2024 21:08:00 GMT http://www.prototypetraining.com/row-for-wasa-2023/utm_sourcerssutm_mediumrssutm_campaignrow-for-wasa-2023 thumbnail http://www.prototypetraining.com/18248-2/utm_sourcerssutm_mediumrssutm_campaign18248-2 1.)  Share your experience at Prototype I started at Prototype just over a year ago.  While I had some crossfit experience pre-pandemic, I’ve mainly been running, riding my road bike and doing yoga to stay in decent shape for the past few years. As I’ve gotten older, I felt a need to gain more The post Prototype of the Month: Alex Viox appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/18248-2/"> Prototype of the Month: Alex Viox </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 02 Jan 2024 21:46:00 GMT http://www.prototypetraining.com/18248-2/utm_sourcerssutm_mediumrssutm_campaign18248-2 thumbnail http://www.prototypetraining.com/were-wired-to-grow-and-to-protect-which-wins/utm_sourcerssutm_mediumrssutm_campaignwere-wired-to-grow-and-to-protect-which-wins Human psychology is a complex interplay between the drive to grow and the instinct to protect oneself. Think about it... if I was to ask you if you wanted to grow in 2023... hell, in 2024 (we are approaching the New Year!) I would guarantee you would say "yes!" or "sure!"... but inevitably, our The post We’re wired to grow and to protect, which wins? appeared first on Prototype Training Systems. <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/were-wired-to-grow-and-to-protect-which-wins/"> We’re wired to grow and to protect, which wins? </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 20 Nov 2023 20:22:00 GMT http://www.prototypetraining.com/were-wired-to-grow-and-to-protect-which-wins/utm_sourcerssutm_mediumrssutm_campaignwere-wired-to-grow-and-to-protect-which-wins thumbnail http://www.prototypetraining.com/prototype-of-the-month-2/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-2   1.) Share your experience at Prototype It is an absolute honor to be chosen as the first 2-time Prototype of the Month!  The first time I was selected I feel like it was to recognize me no longer being an alcoholic mess, and this time, we are celebrating the fact that I apparently bounce The post Prototype of the Month appeared first on Prototype Training Systems. <div data-rss-type="text"> <p>   </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2023/10/NSP.png" alt="A prototype of the month certificate for nicole st. pierre" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> <i> 1.) Share your experience at Prototype </i> </b> </p> </div> <div data-rss-type="text"> <p> <span> It is an absolute honor to be chosen as the first 2-time Prototype of the Month!  The first time I was selected I feel like it was to recognize me no longer being an alcoholic mess, and this time, we are celebrating the fact that I apparently bounce off of moving vehicles like Gumby! </span> </p> </div> <div data-rss-type="text"> <p> <b> <i> 2.) What is your favorite part about being at Prototype? </i> </b> </p> </div> <div data-rss-type="text"> <p> <span> At the risk of sounding super cliche, Prototype is my happy place.  I can be unabashedly myself and always feel accepted and welcomed.  It’s where I see all my best friends, where I get time just for ME, and where I have the opportunity to challenge myself doing things I would have never thought I was capable of.  </span> </p> </div> <div data-rss-type="text"> <p> <span> The coaches and members make Prototype such a special place and I feel so fortunate to have found this community.  The outpouring of love and support, and all the kind words, gifts, dinners, visits, and well wishes during the last couple of weeks have been truly humbling and so incredibly appreciated.  I really am so lucky to have found you people and I love you all! (mean it) </span> </p> </div> <div data-rss-type="text"> <p> <b> <i> 3.) What are your hobbies and activities? </i> </b> </p> </div> <div data-rss-type="text"> <p> <span> I really enjoy hiking and walking (on sidewalks now) and compete with my mom every week for the most “steps”.  I also enjoy watching football, skiing with my family, and traveling.  I like to cook and I love to eat. </span> </p> </div> <div data-rss-type="text"> <p> <b> <i> 4.) How has Prototype helped you or solved a problem for you? </i> </b> <i> <span> <br/> </span> </i> <span> Prototype is a paramount element of my mental health, my sobriety, and my social well-being.  It’s my home away from home and genuinely an integral part of my life.  After my accident last month, the first thing I asked the EMT in the ambulance was “when do you think I’ll be able to get back to the gym?” 100% TRUE! </span> </p> </div> <div data-rss-type="text"> <p> <b> <i> 5.) Favorite Quote </i> </b> </p> </div> <div data-rss-type="text"> <p> <span> I didn’t come this far just to make it this far… </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-of-the-month-2/"> Prototype of the Month </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 09 Oct 2023 05:09:00 GMT http://www.prototypetraining.com/prototype-of-the-month-2/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-2 thumbnail http://www.prototypetraining.com/new-prototype-stickers-coming-from-sticker-mule/utm_sourcerssutm_mediumrssutm_campaignnew-prototype-stickers-coming-from-sticker-mule   We are excited to have some new Prototype Training Stickers available to you all very soon from our friends over at Sticker Mule! They will be in soon, so make sure to pick one up to put on your favorite car, child, Yeti cooler, fridge, stop sign (just kidding).. basically anything you want! Navigating The post New Prototype Stickers coming from Sticker Mule! appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2023/09/64f9f9f0a5d4d24d1dadb6a0-Prototype_Training_Die_Cut.png" alt="A sticker that says prototype training systems est 2012" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> We are excited to have some new Prototype Training Stickers available to you all very soon from our friends over at <a href="https://www.stickermule.com/custom-stickers"> Sticker Mule! </a> </p> </div> <div data-rss-type="text"> <p> They will be in soon, so make sure to pick one up to put on your favorite car, child, Yeti cooler, fridge, stop sign (just kidding).. basically anything you want! </p> </div> <div data-rss-type="text"> <p> Navigating the world of branding as a small business is no small feat. It’s not just about having a great idea; it’s about translating that idea into tangible products that reflect your brand’s identity. In this arena, every penny and decision counts. At Prototype Training Systems, we’ve experienced the challenges firsthand and Sticker Mule is one of the best. That’s why we’ve entrusted our branding needs to a company that understands the intricacies of small business branding: <b> Sticker Mule </b> . </p> </div> <h3> Quick Highlights on Why we love their products: </h3> <div data-rss-type="text"> <p> <b> 1. Affordable Customization </b> </p> </div> <div data-rss-type="text"> <p> Being a small business, every expense is scrutinized. Sticker Mule understands this, offering highly competitive prices without compromising on quality. Their fully customizable options ensure our branding resonates without breaking the bank. </p> </div> <div data-rss-type="text"> <p> <b> 2. High-Quality, Lasting Impressions </b> </p> </div> <div data-rss-type="text"> <p> Just because we’re watching our budget doesn’t mean we’re willing to skimp on quality. Sticker Mule ensures our custom stickers and coasters look professional, offering the kind of quality usually reserved for big corporations but at small business-friendly prices. </p> </div> <div data-rss-type="text"> <p> <b> 3. Transparent &amp; Friendly Service </b> </p> </div> <div data-rss-type="text"> <p> The Sticker Mule team doesn’t just process orders; they build relationships. Their transparent communication ensures we’re always in the loop. As a small business, this personal touch makes all the difference. </p> </div> <div data-rss-type="text"> <p> If you’re a small business looking to make a big impression or just want some cool stickers for your kids or event, check out Sticker Mule’s <a href="https://www.stickermule.com/custom-stickers" target="_new"> custom stickers </a> page and discover how quality branding is within your reach! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/new-prototype-stickers-coming-from-sticker-mule/"> New Prototype Stickers coming from Sticker Mule! </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 07 Sep 2023 21:20:00 GMT http://www.prototypetraining.com/new-prototype-stickers-coming-from-sticker-mule/utm_sourcerssutm_mediumrssutm_campaignnew-prototype-stickers-coming-from-sticker-mule thumbnail http://www.prototypetraining.com/prototype-of-the-month-greg-cusato/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-greg-cusato The criteria and standards that we look for when our team puts in their nominations for Prototype of the month are Coachability, Caring, and Community and in our opinion, Greg encompasses all three of those qualities handily. Congratulations Greg! 1.) Share your experience at Prototype Joining prototype has been one of the best choices I have The post Prototype of the Month: Greg Cusato appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2023/09/Greg-Cusato.png" alt="A prototype of the month certificate for greg cusate" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The criteria and standards that we look for when our team puts in their nominations for  <a href="https://prototypetraining.com/"> Prototype of the month </a> are Coachability, Caring, and Community and in our opinion, Greg encompasses all three of those qualities handily. Congratulations Greg! </p> </div> <div data-rss-type="text"> <p> <b> <i> 1.) Share your experience at Prototype </i> </b> </p> </div> <div data-rss-type="text"> <p> <span> Joining prototype has been one of the best choices I have made. I feel stronger, more confident, and healthier than I have in the last 10 years. Learning how to strength train correctly is such an important skill to know. I’m making sure my kids learn early in order to set them up for a healthy lifestyle. </span> </p> </div> <div data-rss-type="text"> <p> <b> <i> 2.) What is your favorite part about being at Prototype? </i> </b> </p> </div> <div data-rss-type="text"> <p> <span> The people. Everyone is friendly and supportive. The coaches are always willing to help and answer questions. </span> <i> <span> </span> </i> </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> <b> <i> 3.) What are your hobbies and activities? </i> </b> </p> </div> <div data-rss-type="text"> <p> <span> In Winter you can find me on the ski slopes at Loon Mountain. I’m working on getting back into playing soccer more regularly. Past that, I’m always with my kids for their numerous activities. </span> </p> </div> <div data-rss-type="text"> <p> <b> <i> 4.) How has Prototype helped you or solved a problem for you? </i> </b> </p> </div> <div data-rss-type="text"> <p> <span> Knee pain, I was training for triathlons before joining prototype. The long runs were causing a great deal of knee pain. Since I scaled back the running and focus </span> <span> ed on strength training and CrossFit, my knee pain is gone </span> <span> . </span> </p> </div> <div data-rss-type="text"> <p> <i> <span>   </span> </i> </p> </div> <div data-rss-type="text"> <p> <b> <i> 5.) What are you continuing fitness goals to this point? </i> </b> </p> </div> <div data-rss-type="text"> <p> <span> Currently I am working to find a soccer team in order to play more regularly. I’m also focussing more on correcting my diet in order to drop a few pounds.  </span> </p> </div> <div data-rss-type="text"> <p> <b> <i> 6.) Favorite Quote </i> </b> <i> <span> <br/> </span> </i> <span> “If you can get 1% better each day for one year, you’ll end up 37 times better by the time you’re done.” – James Clear </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-of-the-month-greg-cusato/"> Prototype of the Month: Greg Cusato </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 05 Sep 2023 14:39:00 GMT http://www.prototypetraining.com/prototype-of-the-month-greg-cusato/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-greg-cusato thumbnail http://www.prototypetraining.com/introducing-the-prototype-challenge-coin/utm_sourcerssutm_mediumrssutm_campaignintroducing-the-prototype-challenge-coin We pride ourselves on being more than just a gym at Prototype Training Systems... as you know we are a coaching community and relationship business above all. In the spirit of strengthening the bond we share and recognizing the incredible dedication, effort, and camaraderie displayed by our members, we are launching the first edition The post Introducing The Prototype Challenge Coin appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/introducing-the-prototype-challenge-coin/"> Introducing The Prototype Challenge Coin </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 29 Aug 2023 20:29:00 GMT http://www.prototypetraining.com/introducing-the-prototype-challenge-coin/utm_sourcerssutm_mediumrssutm_campaignintroducing-the-prototype-challenge-coin thumbnail http://www.prototypetraining.com/prototypes-of-the-month-juan-and-melina/utm_sourcerssutm_mediumrssutm_campaignprototypes-of-the-month-juan-and-melina The criteria and standards that we look for when our team puts in their nominations for Prototype of the month are Coachability, Caring, and Community and in our opinion, Juan and Melina encompass all three of those qualities handily. Congratulations, Juan and Melina! 1.) Share your experience at Prototype: From the very first day, we The post Prototypes of the Month: Juan and Melina appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototypes-of-the-month-juan-and-melina/"> Prototypes of the Month: Juan and Melina </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 02 Aug 2023 16:20:00 GMT http://www.prototypetraining.com/prototypes-of-the-month-juan-and-melina/utm_sourcerssutm_mediumrssutm_campaignprototypes-of-the-month-juan-and-melina thumbnail http://www.prototypetraining.com/learning-lessons-the-summer-rut-and-out-of-routine/utm_sourcerssutm_mediumrssutm_campaignlearning-lessons-the-summer-rut-and-out-of-routine I shared last week in my Learning Lessons email that I was on vacation in Kiawah Island, South Carolina. The vacation continued though going into the July 4th weekend/early week. Thursday night we landed, got unpacked, and repacked as we left Friday early afternoon to spend the weekend with my in-laws (Karen and John The post Learning Lessons: The Summer Rut and Out of Routine appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/learning-lessons-the-summer-rut-and-out-of-routine/"> Learning Lessons: The Summer Rut and Out of Routine </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 07 Jul 2023 17:55:00 GMT http://www.prototypetraining.com/learning-lessons-the-summer-rut-and-out-of-routine/utm_sourcerssutm_mediumrssutm_campaignlearning-lessons-the-summer-rut-and-out-of-routine thumbnail http://www.prototypetraining.com/prototype-of-the-month-shellie-james/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-shellie-james The criteria and standards that we look for when our team puts in their nominations for Prototype of the month are Coachability, Caring, and Community and in our opinion, Shellie encompasses all three of those qualities handily. Congratulations, Shellie! 1.) Share your experience at Prototype Overall my experience has been very positive, with lots of learning The post Prototype of the Month: Shellie James appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2023/07/Screen-Shot-2023-07-05-at-9.56.42-AM.png" alt="A woman is standing in front of a mountain and a sign that says prototype training systems" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The criteria and standards that we look for when our team puts in their nominations for  <a href="https://prototypetraining.com/"> Prototype of the month </a> are Coachability, Caring, and Community and in our opinion, Shellie encompasses all three of those qualities handily. Congratulations, Shellie! </p> </div> <div data-rss-type="text"> <p> <span> 1.) Share your experience at Prototype </span> </p> </div> <div data-rss-type="text"> <p> <span> Overall my experience has been very positive, with lots of learning and progress, even with some fits and starts due to injuries I sustained outside of Prototype. Supportive coaches and classmates keep me coming back. </span> </p> </div> <div data-rss-type="text"> <p> <span> 2.) What is your favorite part about being at Prototype? </span> </p> </div> <div data-rss-type="text"> <p> <span> The community, the coaches, the classes. All of it! But seriously, I’ve avoided gyms in the past due to some of the typical “gym culture” you find with certain fitness facilities. Prototype is the opposite of that in every way: a welcoming and supportive environment that puts you at ease, which is especially important for beginners like me who might feel self conscious at first. I especially appreciate the individual attention the coaches provide during classes, and the personal training sessions have been valuable for building skills and confidence. </span> </p> </div> <div data-rss-type="text"> <p> <span> 3.) What are your hobbies and activities? </span> </p> </div> <div data-rss-type="text"> <p> <span> My happy place is in the great outdoors, and I spend as much time there as possible, often with our 13-year old Collie mix, Scruffy. I’m an avid hiker, and often tote my camera along to capture shots of landscapes and wildlife. People can follow my  photography on instagram @etoiles_soleil. I am an active member of the First United Methodist church in Westborough and volunteer on various missions and committees. I also love traveling abroad,  French language and culture (mais oui!), music (I play in a flute ensemble at church), and creative writing. And of course, I enjoy spending time with my husband Greg and our two sons, who attend UMASS Amherst and University of Rhode Island.  </span> </p> </div> <div data-rss-type="text"> <p> <span> 4.) How has Prototype helped you or solved a problem for you? </span> </p> </div> <div data-rss-type="text"> <p> <span> 5.) What are your continuing fitness goals to this point? </span> </p> </div> <div data-rss-type="text"> <p> <span> Since I’m newer to CrossFit, initially my goals focused on learning the exercises and establishing baselines to measure my progress, then working towards PRs when it felt right to do so. Tracking in the Wodify app has been key for measuring my progress.  </span> </p> </div> <div data-rss-type="text"> <p> <span> After suffering a wrist fracture that required surgery last year, I stayed away from pull ups or any type of exercise that involved hanging from the bar. A couple of months ago I started dead hangs, then knee raises, and most recently kipping. I want to improve my grip and core strength and one day successfully do a toe to bar. I’d also like to string together more doubleunders during a metcon. </span> </p> </div> <div data-rss-type="text"> <p> <span> 6.) Favorite Quote </span> </p> </div> <div data-rss-type="text"> <p> <span> “My art and profession is to live” Michel de Montaigne </span> <i> <span> <br/> </span> </i> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-of-the-month-shellie-james/"> Prototype of the Month: Shellie James </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 05 Jul 2023 13:59:00 GMT http://www.prototypetraining.com/prototype-of-the-month-shellie-james/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-shellie-james thumbnail http://www.prototypetraining.com/learning-lessons-vacationing-with-a-1-year-old/utm_sourcerssutm_mediumrssutm_campaignlearning-lessons-vacationing-with-a-1-year-old Have you ever flown or gone on vacation with a 1 year old?! Well, this week I got to experience this for the first time in my life. Erin and I went to Kiawah Island, South Carolina with her family (John, Karen, Michael, Meghan, Olivia, Lauren, and Tommy) for our first family vacation. Leading up The post Learning Lessons: Vacationing with a 1 year old appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> <span> Have you ever flown or gone on vacation with a 1 year old?! Well, this week I got to experience this for the first time in my life. Erin and I went to Kiawah Island, South Carolina with her family (John, Karen, Michael, Meghan, Olivia, Lauren, and Tommy) for our first family vacation. Leading up to this, there was A LOT of stress, trying to prepare for the unknown and a lot of debating whether we could fit everything into 1 suitcase and still meet the maximum weight requirements. Anyway, the trip was AMAZING… the weather was great, it was relaxing but there were several humbling lessons that I wanted to share with all of you. </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2023/06/IMG_1347.jpeg" alt="A group of people are posing for a picture in a swimming pool." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> <br/> </span> <span> If you’re reading this and have traveled with kids, I’m sure you have a slight grin on your face right now… maybe reminiscing your first travel experience with the little ones?! If you haven’t traveled with your kids or that is still in the future for you, hopefully, this puts some things into perspective. </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2023/06/IMG_9297.jpeg" alt="A baby wearing sunglasses is standing next to a stroller on the beach." title=""/> <span> </span> </div> <h3> 2 things I’m Learning… </h3> <div data-rss-type="text"> <p>   </p> </div> <h4> 1/ Sometimes it doesn’t matter how much you prepare… </h4> <div data-rss-type="text"> <p> <a href="https://www.youtube.com/watch?v=OLv6ycYcpGI"> <span> I always think of the movie The Matrix when I hear the quote “ignorance is bliss” </span> </a> <span> … sometimes it’s true and sometimes it’s best to over prepare. But not everything goes as planned… Charlotte turns 1 on July 4th (in a few days!) and like I shared, this was the first time we traveled on an airplane with her. We had a 700am flight, which meant we had to get to the airport by 530am, which meant we had to be up before 4am so we put her down the night before a little earlier anticipating she would sleep in the car on the way to the airport… wake up as we got there, feed her, by the time we get on the flight she will be ready for a nap, so feed her a bit more…totally the opposite happened.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> She didn’t sleep in the car, she was happy as a clam, she was wide awake through the whole process…as soon as we get through airport security she was even more fussy. Both Erin’s and my stress levels go up, we have 2 carries on suitcases, her backpack, my backpack, her stroller, her car seat for the flight… we get on the plane and she falls asleep right as we take off… RELIEF is what we feel but then 30 minutes later she wakes up and is ready to play! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Charlotte is a great baby, we are very lucky. She sleeps through the night, she eats well, she’s all smiles… but Erin and I were both stressed leading up to all of this. We thought we planned it all out and had it timed, spent a lot of time to sort through what we needed, toys/snacks/clothes etc…but it doesn’t always work out they way you think it will go. It’s funny being a parent, everyday things are changing, not the same as the day before I’m finding out. So being able to adjust and roll with it is a skill we are both still working on! </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2023/06/IMG_1431.jpg" alt="Two little girls are sitting next to each other on a chair." title=""/> <span> </span> </div> <h4> 2/ You gotta get your hands dirty… </h4> <div data-rss-type="text"> <p> <span> I think of this as the “in practice vs. in theory” debate. I’ve gotten a lot of advice over the years, more recently now that we are parents. Not necessarily “should do this, shouldn’t do that” but a lot of really thoughtful recommendations. It’s funny though, some things work and some don’t… Like I shared, we’ve been really lucky with Charlotte as she’s been sleeping through the night and hasn’t been fussy at all. But… she’s starting to get her teeth in, and not just 1 tooth, them all seem to be coming in at the same time. Which is really good because she can eat more whole foods and things we would eat. So the positive is when we go out to dinner (which was everynight), she can get some of the things off the kids menu. The hard part is, she’s waking up more during the night, it’s harder to soothe her and make her feel better. As an official “girl dad”, it breaks my heart when she’s upset… I want to do anything I can to get her to stop crying. This is where the theory vs. practice comes in… I’ve been VERY opposed to Charlotte getting exposed to technology (like the phone), but I’m finding out how hard it is to 1/ not let that happen and 2/ be that role model. When we are on our phones constantly for work she is totally picking that up.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> My judgemental side has come up before I had Charlotte when I saw kids playing with phones, my reaction is “how can you let you kid do that”… well… now I know lol. I’m not saying good or bad here, BUT more recognizing how hard it is. On the hour van ride to the airport from the hotel to the airport yesterday, Erin sang along and played Miss Rachel videos on her phone the whole ride for Charlotte as she was in that over-tired/transition time between naps. It’s one of those “do we let her cry and be fussy the whole car ride OR let her watch her favorite show (which is pretty awesome by the way).  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> For me, I’m learning first hand some of the challenges being a parent. I think about when I was a kid…for me at least I looked at my parents as the ones that have it all figured out but I’m realizing how as parents we are figuring it out alongside our kids. Lots more learning to come… </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2023/06/IMG_1325.jpg" alt="A family is standing on a beach with a baby in a stroller." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/learning-lessons-vacationing-with-a-1-year-old/"> Learning Lessons: Vacationing with a 1 year old </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 30 Jun 2023 16:36:00 GMT http://www.prototypetraining.com/learning-lessons-vacationing-with-a-1-year-old/utm_sourcerssutm_mediumrssutm_campaignlearning-lessons-vacationing-with-a-1-year-old thumbnail http://www.prototypetraining.com/prototype-barbell-club-nationals-recap/utm_sourcerssutm_mediumrssutm_campaignprototype-barbell-club-nationals-recap This week, Chloe Desjardins kicked off Youth National Championships for our team with a 6 for 6 performance. At her first Nationals - second meet evah! - she totaled 100kg/220# and qualified for her first American Open Finals. Nora Paolini knew she had to push herself in a competitive 45 session, opening with her heaviest The post Prototype Barbell Club: Nationals Recap appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2023/06/Screen-Shot-2023-06-27-at-11.42.01-PM.png" alt="A collage of photos of women squatting with weights" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> This week, Chloe Desjardins kicked off Youth National Championships for our team with a 6 for 6 performance. At her first Nationals – second meet evah! – she totaled 100kg/220# and qualified for her first American Open Finals. </p> </div> <div data-rss-type="text"> <p> Nora Paolini knew she had to push herself in a competitive 45 session, opening with her heaviest lifts to date. She fought hard, didn’t give up and left everything out there finishing with a 89 total. </p> </div> <div data-rss-type="text"> <p> Emily Paolini finished the day with another 6 for 6 performance. She added 13kg to her total – making PRs across the board – to total 100kg/220#. This qualified her for AO Finals as well. </p> </div> <div data-rss-type="text"> <p> Adrienne Li started Monday with her best meet ever. She went 6 for 6, added 12kg/26# to her total, finished with a 108kg/238# total and set every New England record for the 55kg 16-17 class while qualifying for AO Finals. </p> </div> <div data-rss-type="text"> <p> Lucas Silva followed, putting together his best meet to date. He just missed a 57/125# snatch which would’ve secured a bronze in the snatch, crushed a big 70kg/154# PR CJ and added 5kg to his competition total. He also holds the honor of being the first young man to compete nationally for our club. </p> </div> <div data-rss-type="text"> <p> Penelope Desjardins keeps on pushing herself and becoming an incredible competitor and athlete in her own right. She hit a competition PR snatch of 57kg/125#, an easy 67kg/147# CJ and crushed a 70kg/154# clean, just missing the jerk. Her poise led to her matching her best competition total. </p> </div> <div data-rss-type="text"> <p> Ella Gamache put on a show. She battled with the best 49s in the country, taking 4th across the board in the snatch, CJ and total. She put herself in the position to take third in the CJ and just missed the jerk. Her 102kg/224# qualified her for Junior Nationals. </p> </div> <div data-rss-type="text"> <p> At her first Nationals, LJ Dickinson went 5 for 6, matching her competition snatch PR and setting a CJ PR of 65kg/143#. That also gave her a competition total PR of 117kg/257#. </p> </div> <div data-rss-type="text"> <p> Lifting at her last YNC, Rylie Rohloff hit competition PRs across the board. She had a snatch PR of 58kg/128#, a CJ PR of 80kg/176# for a 138kg/304# total. </p> </div> <div data-rss-type="text"> <p> We’re so proud of you all! GO PROTOTYPE BARBELL! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-barbell-club-nationals-recap/"> Prototype Barbell Club: Nationals Recap </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 28 Jun 2023 03:43:00 GMT http://www.prototypetraining.com/prototype-barbell-club-nationals-recap/utm_sourcerssutm_mediumrssutm_campaignprototype-barbell-club-nationals-recap thumbnail http://www.prototypetraining.com/lessons-learned-100-human-at-work-and-big-problems-event/utm_sourcerssutm_mediumrssutm_campaignlessons-learned-100-human-at-work-and-big-problems-event Week 3: 6/23/24   This week I was fortunate to be invited to attend a 3 day event in NYC. On Wednesday, I was 1 of 100 leaders invite to Virgin Unites 100% Human at Work event called “Festival of Ideas”. There was an amazing panel of speakers and presenters from all around the world The post Lessons Learned: 100% Human at Work and Big Problems Event appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> <b> Week 3: 6/23/24 </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> This week I was fortunate to be invited to attend a 3 day event in NYC. On Wednesday, I was 1 of 100 leaders invite to Virgin Unites 100% Human at Work event called “Festival of Ideas”. There was an amazing panel of speakers and presenters from all around the world including former President of Iceland to formerly incarcerated individuals who are working to change the perception around hiring former prisoners. It was fascinating and to that, incredibly emotional.  </span> </p> </div> <div data-rss-type="text"> <p> <span> <br/> </span> <span> The following two days, we hosted over 200 leaders from various organizations to discuss some of the biggest problems we are facing in the world today. There were over 22 speakers including best selling authors such as Mark Brackett to former head of the CIA. I’m super grateful that I was able to be one of those presenters to discuss Future of Health with Sports Medicine and Othropedic Doctor, Amy West (head team physician for The CrossFit Games). </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> In addition, I invited several of our coaches at Prototype to attend/participate and several of our amazing members at Prototype. While these were two separate events, the major themes were similar… How do you drive change? How do you help create self drive? How do we change work? How do you deal with uncertainty in the world? How can help people develop better judgment and decision making? All incredibly challenging topics that are NOT clear on how to solve, rather, are all problems EVERY industry is facing. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> There was A LOT over these past 3 days, so I distilled this down a bit. Below are some of my lessons and favorite quotes/lessons/things to think about from the week: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> Wednesday 6/21-Friday 6/23   </h3> <h3> 1 Lesson, 2 Things to Think About, 3 Quotes </h3> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <b> 1 Lesson… </b> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <em> <b> The power of Emotional Intelligence and Language: </b> </em> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> Mark Brackett, one of my favorite presenters of the day and author of </span> <a href="https://www.marcbrackett.com/about/book-permission-to-feel/"> <span> “Permission to feel” </span> </a> <span> gave a presentation on Emotional Intelligence and he asked the crowd: “What do you hope for your kids when they’re in their 20’s?.. Probably not top SAT scores, advanced science courses, high grades… most answer they want their kids to be resilient, want deep/meaningful relationships, connections…” so why aren’t we putting more focus on this? How much education do we have on emotional vocabulary? It was interesting as he brought up this notion of a “feelings mentor”. He did a study where only 5% of kids identified their parents as their feelings mentor but most (70%+) didn’t feel they had one. He then shared the 2 reasons parents said they can’t/aren’t is because of #1 Time and #2 Fear (don’t feel they’re capable of what to do). The lesson… we all could learn to talk about emotions a bit better and understand that all emotions matter, that they’re all valuable tools.  </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> He went on to share that emotional regulation is cultivated throughout life. It’s NOT about fixing emotions and changing them, rather learning how to use ALL EMOTIONS wisely to grow. He shared some very personal and horrific trauma he went through as a kid and how he was able to share this with his uncle. He’s gone on to become an incredibly successful professor, author and researcher, and he shared we all have trauma, but in varying degrees. “If we define ourselves by trauma, it leads to a fixed mindset, rather than a growth mindset.” </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> I was fortunate to get to talk with Mark and Coach him in the breakout session that I led. He’s an incredibly humble and intelligent guy, with a great sense of humor. I would highly recommend checking out his book “Permission to Feel” and his “Mood Meter” that he created over 20+ years of research at Yale. </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <em> <b> 2 Things to think about… </b> </em> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> We’re living in a chronic case of uncertainty, but we like predictability… so how do we adapt to this in the the workplace? </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> We spend most of our time at work, during our most productive years. Wouldn’t you want to go to work with your friends? Have more meaningful relationships with those people? Have more authentic conversations vs. bringing it home? </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <em> <b> 3 Quotes… </b> </em> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <i> <span> “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom” </span> </i> </p> </div> <div data-rss-type="text"> <p> <i> <span> -Viktor E. Frankl </span> </i> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <i> <span> “If you want to learn how to do anything difficult, you need to do it with someone else” </span> </i> </p> </div> <div data-rss-type="text"> <p> <i> <span> -Meghan Messenger </span> </i> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <i> <span> “Emotions are signals to approach or avoid… if you don’t have the skills to deal with emotions, it limits your creativity… creative ideas aren’t enough, you need to be able to produce” </span> </i> </p> </div> <div data-rss-type="text"> <p> <i> <span> -Mark Brackett </span> </i> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/lessons-learned-100-human-at-work-and-big-problems-event/"> Lessons Learned: 100% Human at Work and Big Problems Event </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sat, 24 Jun 2023 18:14:00 GMT http://www.prototypetraining.com/lessons-learned-100-human-at-work-and-big-problems-event/utm_sourcerssutm_mediumrssutm_campaignlessons-learned-100-human-at-work-and-big-problems-event http://www.prototypetraining.com/17953-2/utm_sourcerssutm_mediumrssutm_campaign17953-2 Unlocking Your Potential: We believe COACHING is the future It’s been on our minds to put this out there and share it with our entire Prototype community. But you may have noticed we have been putting a lot of effort into the future of Prototype and curating our Coach Development Program. Our development work The post Unlocking Your Potential: We believe COACHING is the future appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/17953-2/"> Unlocking Your Potential: We believe COACHING is the future </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 21 Jun 2023 15:13:00 GMT http://www.prototypetraining.com/17953-2/utm_sourcerssutm_mediumrssutm_campaign17953-2 http://www.prototypetraining.com/youth-coaching-identifying-the-problem/utm_sourcerssutm_mediumrssutm_campaignyouth-coaching-identifying-the-problem From my role as the Director of Sports Performance for the New England Revolution Academy to my current coaching position at Prototype, I have amassed over a decade of coaching experience. Throughout this journey, I have been fortunate to work with athletes across various sports, with a special focus on youth soccer and sports The post Youth Coaching: Identifying the Problem appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/youth-coaching-identifying-the-problem/"> Youth Coaching: Identifying the Problem </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 21 Jun 2023 02:14:00 GMT http://www.prototypetraining.com/youth-coaching-identifying-the-problem/utm_sourcerssutm_mediumrssutm_campaignyouth-coaching-identifying-the-problem thumbnail http://www.prototypetraining.com/lessons-learned-4-lessons/utm_sourcerssutm_mediumrssutm_campaignlessons-learned-4-lessons As each week goes by, there are lessons in the work we are doing with our team, the work we are doing with our clients, and more importantly, the work we are doing on ourselves. Not only are we sharing our educational content from our Coach Development Corner, but each week I’m also going The post Lessons Learned: Coaching kids, coddling and creating self drive appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/lessons-learned-4-lessons/"> Lessons Learned: Coaching kids, coddling and creating self drive </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 08 Jun 2023 17:59:00 GMT http://www.prototypetraining.com/lessons-learned-4-lessons/utm_sourcerssutm_mediumrssutm_campaignlessons-learned-4-lessons thumbnail http://www.prototypetraining.com/prototype-of-the-month-neil-tyrell/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-neil-tyrell The criteria and standards that we look for when our team puts in their nominations for Prototype of the month are Coachability, Caring, and Community and in our opinion, Neil encompasses all three of those qualities handily. Congratulations Neil! 1.) Share your experience at Prototype: My introduction to prototype came through Leah, Annie Powell and my wife The post Prototype of the Month: Neil Tyrell appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2023/05/Prototype-Of-The-Month-5.png" alt="A man is standing next to a sign that says prototype training systems" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The criteria and standards that we look for when our team puts in their nominations for  <a href="https://prototypetraining.com/"> Prototype of the month </a> are Coachability, Caring, and Community and in our opinion, Neil encompasses all three of those qualities handily. Congratulations Neil! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-of-the-month-neil-tyrell/"> Prototype of the Month: Neil Tyrell </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 31 May 2023 19:29:00 GMT http://www.prototypetraining.com/prototype-of-the-month-neil-tyrell/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-neil-tyrell thumbnail http://www.prototypetraining.com/coach-development-corner-how-to-win-when-you-feel-like-a-loser/utm_sourcerssutm_mediumrssutm_campaigncoach-development-corner-how-to-win-when-you-feel-like-a-loser In the world of coaching, the ability to adapt, persevere, and remain positive in the face of adversity is crucial. But what do you do when you as the coach are feeling down, or when you feel like you're on a losing streak? How do you perform at your best when the world seems The post Coach Development Corner: How to WIN when you feel like a loser? appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/coach-development-corner-how-to-win-when-you-feel-like-a-loser/"> Coach Development Corner: How to WIN when you feel like a loser? </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 30 May 2023 19:32:00 GMT http://www.prototypetraining.com/coach-development-corner-how-to-win-when-you-feel-like-a-loser/utm_sourcerssutm_mediumrssutm_campaigncoach-development-corner-how-to-win-when-you-feel-like-a-loser thumbnail http://www.prototypetraining.com/our-coach-development-program-at-prototype-training-systems/utm_sourcerssutm_mediumrssutm_campaignour-coach-development-program-at-prototype-training-systems Prototype Training Systems: Shaping High-Performance Coaches At Prototype Training Systems, we understand that coaching in the fitness industry is not just about physical training. It's a dual focus that includes self-development and mental coaching aspects as well. Our vision within the walls of Prototype is to cultivate a team of High-Performance Coaches capable of The post Coach Development Corner: Our Coach Development Program at Prototype Training Systems appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/our-coach-development-program-at-prototype-training-systems/"> Coach Development Corner: Our Coach Development Program at Prototype Training Systems </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 23 May 2023 17:29:00 GMT http://www.prototypetraining.com/our-coach-development-program-at-prototype-training-systems/utm_sourcerssutm_mediumrssutm_campaignour-coach-development-program-at-prototype-training-systems thumbnail http://www.prototypetraining.com/new-interns-and-90-day-coaching-boot-camp/utm_sourcerssutm_mediumrssutm_campaignnew-interns-and-90-day-coaching-boot-camp We would like to welcome back two interns, Abbie Lussier and Gaby Baker! They will be a part of our 90-day coaching boot camp, so if you see them around say hi! Below are their bios to get to know them a little better! Abbie Lussier: Abbie graduated from Blackstone Valley Technical High School The post New Interns and 90-Day Coaching Boot Camp appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/new-interns-and-90-day-coaching-boot-camp/"> New Interns and 90-Day Coaching Boot Camp </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 19 May 2023 04:12:00 GMT http://www.prototypetraining.com/new-interns-and-90-day-coaching-boot-camp/utm_sourcerssutm_mediumrssutm_campaignnew-interns-and-90-day-coaching-boot-camp thumbnail http://www.prototypetraining.com/unsticking-the-stuck-a-coaching-guide-to-reviving-growth-and-rekindling-vision/utm_sourcerssutm_mediumrssutm_campaignunsticking-the-stuck-a-coaching-guide-to-reviving-growth-and-rekindling-vision As a coach and leading a coaching business and training people from all walks of life for over 13 years, feeling 'stuck' is a common experience in both personal and professional life. Often, it's a signal that we have lost sight of our future outlook or that it's fuzzy. We may not have a strong The post Unsticking the Stuck: A Coaching Guide to Reviving Growth and Rekindling Vision appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2023/05/blog2-1.png" alt="A woman in a suit stands in front of a wall with arrows pointing up and down" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> As a coach and leading a coaching business and training people from all walks of life for over 13 years, feeling ‘stuck’ is a common experience in both personal and professional life. Often, it’s a signal that we have lost sight of our future outlook or that it’s fuzzy. We may not have a strong vision or mission that we are chasing. Another side is where we are at currently, and we have a feeling that we’re not experiencing the growth we so desire. As coaches, it’s our role to help individuals navigate this terrain, rediscover their potential, and move forward with renewed enthusiasm. </p> </div> <h4> The Power of Vision </h4> <div data-rss-type="text"> <p> In life, we are either driven by a compelling future or held back by an anchoring past. When it comes to looking to the future, our narratives on the past dictate roughly 50% of how we perceive the future. This can mean that positive past experiences align for a positive future outlook or vice versa, the past was so good we have a negative outlook that things will never be better. On the flip side, we can have struggles in the past, and our future outlook is equally as negative, this is the “why bother” mentality that can be challenging to navigate through. However, where massive strength and perspective is gained is when struggles of the past become your superpower to navigate a more positive outlook/vision for the future. </p> </div> <div data-rss-type="text"> <p> When individuals feel stuck, it’s often a sign they have lost sight of their ‘bigger picture’. They can no longer envision the future they want to create. As a coach, our first step is to help them reconnect with their aspirations. </p> </div> <div data-rss-type="text"> <p> <b> Exercise: Getting Worse </b> </p> </div> <div data-rss-type="text"> <p> This may seem counterintuitive and MOST coaches would encourage you to outline and visualize your perfect and most ideal future in vivid detail. While this exercise is certainly helpful, when feeling stuck you may already feel like you’re not good enough or your current struggles have you at “rock bottom”. The idea here is to narrate over the next 6 months if you got even WORSE. What does it look, feel, and sound like? Who are they in this future? What are they doing? How are they feeling? What’s the impact on them? This is an exercise I’ve learned through my coaching and leadership work with <a href="http://nextjump.com"> Next Jump </a> and have personally taken hundreds of people through. Many people struggle to articulate it in detail, but those that are able to can start to see a picture that they’re currently not at yet, which helps them get grounded where they really are. </p> </div> <h4> The Human Need for Growth </h4> <div data-rss-type="text"> <p> There’s a quote that encapsulates our innate desire for progress: “Human beings are wired to grow and protect.” We are designed to evolve, to learn, and to expand our capabilities. When this growth stalls, it can lead to feelings of stagnation or frustration, often manifesting as a ‘why bother’ attitude. <a href="https://www.youtube.com/watch?v=hiiEeMN7vbQ"> Carol Dweck, a Stanford University psychologist </a> , brought this to light and made popular the notion of <b> Fixed Mindset vs. Growth Mindset. </b> </p> </div> <div data-rss-type="text"> <p> A <em> <b> fixed mindset </b> </em> is the belief that our intelligence, talents, and abilities are static and unchangeable traits. People with a fixed mindset often believe that they’re either naturally good at something or they’re not, and they tend to avoid challenges and give up easily when they encounter obstacles. They often view effort as fruitless or even negative, and they may feel threatened by the success of others. The result is a restriction of personal growth and a tendency to plateau early, not achieving their full potential. </p> </div> <div data-rss-type="text"> <p> On the other hand, a <em> <b> growth mindset </b> </em> is the belief that our abilities can be developed through dedication, effort, and hard work. People with a growth mindset understand that intelligence and talent are just the starting point and that they can always learn more and get better. They embrace challenges, persist in the face of setbacks, see effort as the pathway to mastery, and learn from criticism. They also find lessons and inspiration in the success of others. As a result, they reach ever-higher levels of achievement and have a greater sense of free will. </p> </div> <div data-rss-type="text"> <p> As coaches, we have the power to reignite this growth mindset. We can help our clients see the opportunities for development that exist around them, even in the most challenging circumstances. </p> </div> <div data-rss-type="text"> <p> <b> Exercise: Avoidance Tracker </b> </p> </div> <div data-rss-type="text"> <p> Something I have personally found helpful in the pursuit of the areas in life or work where I wanted to grow, I mapped out all the areas or things that I was avoiding. This could be a new skill, a mindset shift, or a personal goal but more often than not, they are smaller things that are creating a roadmap for what you need to do/get comfortable with to move the needle to the other side. The hard part is how much to do which is tricky. This is the next part I discuss, but even the awareness of mapping out all the things you avoid or want to avoid doing can be helpful if you’re fuzzy on what the upgraded version of yourself truly looks like. </p> </div> <h4> The 2% change in overcoming the Stuck Mindset </h4> <div data-rss-type="text"> <p> Often, feeling stuck is more about perception than reality. It’s a result of getting ‘stuck’ in our own heads. As coaches, our goal is to help our clients shift their perspectives and see the possibilities, not just the limitations. With that said, change in anything is hard. Sometimes it can feel like trying to climb Mount Everest where the top just seems so high up and not reachable. What I’ve personally done and made the mistake is trying to change too much though. It’s like when you have strong bouts of motivation or feel like you’ve figured something out… you overdo it and/or try to change too much at once. This never works because it’s unsustainable. Building habits we talk about a lot in coaching at Prototype, this is the same. We refer to it as the 2% rule of change, which equates to roughly an hour a week of deliberate action on moving the needle forward. If done consistently, over the next 3, 6, 12 months an upgrade is imminent. </p> </div> <h4> Finding a Training Partner </h4> <div data-rss-type="text"> <p> Lastly, as coaches, we need to foster a sense of accountability in our clients. This is the fuel that will keep them moving forward, even when the going gets tough. However, what I’ve found to 10x the accountability is when someone is training with another (peer or near-peer) which is another accountability lever. The best training partners I have found are the ones that push you and vice versa. This doesn’t mean you have to have the same goals, but when at least 1 other person is in the arena working on themselves, it can feel more in practice vs. in theory. Meaning, your training partner is facing similar challenges and struggles which you can both relate to on your journey. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Feeling stuck is not a dead end; it’s a detour guiding us toward introspection, self-discovery, and growth. As coaches, our role is to illuminate this path, helping our clients reconnect with their vision, reignite their growth, and ultimately, become unstuck. The journey might be challenging, but the destination – a life lived with purpose, passion, and fulfillment – is absolutely worth it. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/unsticking-the-stuck-a-coaching-guide-to-reviving-growth-and-rekindling-vision/"> Unsticking the Stuck: A Coaching Guide to Reviving Growth and Rekindling Vision </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 10 May 2023 11:58:00 GMT http://www.prototypetraining.com/unsticking-the-stuck-a-coaching-guide-to-reviving-growth-and-rekindling-vision/utm_sourcerssutm_mediumrssutm_campaignunsticking-the-stuck-a-coaching-guide-to-reviving-growth-and-rekindling-vision thumbnail http://www.prototypetraining.com/prototype-of-the-month-lauren-palmateer/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-lauren-palmateer The criteria and standards that we look for when our team puts in their nominations for Prototype of the month are Coachability, Caring, and Community and in our opinion, Lauren encompasses all three of those qualities handily. Congratulations Lauren! 1.) Share your experience at Prototype: I started at prototype in 2019, a few months after I The post Prototype of the Month: Lauren Palmateer appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2023/05/Prototype-Of-The-Month-3.png" alt="A certificate that says prototype of the month on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The criteria and standards that we look for when our team puts in their nominations for  <a href="https://prototypetraining.com/"> Prototype of the month </a> are Coachability, Caring, and Community and in our opinion, Lauren encompasses all three of those qualities handily. Congratulations Lauren! </p> </div> <div data-rss-type="text"> <p> <b> 1.) Share your experience at Prototype: </b> </p> </div> <div data-rss-type="text"> <p> <span> I started at prototype in 2019, a few months after I moved out to Westborough for grad school. I started with doing a combination of group classes and personal training just focusing on crossfit. When I began working with Coach Joe in 2020 I started doing a little bit more of the olympic weightlifting side of things, but still had crossfit in my programming, and then after the 2022 crossfit open I moved to just focusing on olympic weightlifting with the barbell club. It’s been great being involved in a lot of different programs at CFP whether it’s personal training, group classes, nutrition coaching, or the barbell club. Getting an opportunity to work with different coaches and get to know members across the gym makes the whole experience that much better.  </span> </p> </div> <div data-rss-type="text"> <p> <b> 2.) What is your favorite part about being at Prototype? </b> </p> </div> <div data-rss-type="text"> <p> <span> My favorite part of being at CFP is being surrounded by a group of awesome humans who support everyone that walks through our doors. I love all of the events that get held at CFP, especially 24 heros/24 hours, wet hot summer throwdown, and row for crows. It’s awesome seeing our community come together for these events, and watching everyone crush it. These events are so much fun. Also, shoutout to the barbell club cause you are all amazing!!! </span> </p> </div> <div data-rss-type="text"> <p> <b> 3.) What are your hobbies and activities? </b> </p> </div> <div data-rss-type="text"> <p> <span> I feel like my free time for hobbies/activities is pretty limited these days because of the PhD program I’m in. So when I’m not in the gym, at work, in class, or doing homework, I enjoy cooking, exploring new places around New England, reading, and taking time to go home and visit my family in NY. I also coach field hockey at Westborough HS in the fall, which is so much fun. This question always stumps me because being in the gym/crossfit/weightlifting is actually my favorite activity/hobby.  </span> </p> </div> <div data-rss-type="text"> <p> <b> 4.) How has Prototype helped you or solved a problem for you? </b> </p> </div> <div data-rss-type="text"> <p> <span> Prototype has given me an environment where my goals are supported. Whether these are my personal goals, professional goals, or fitness goals. I have had so many impactful conversations and interactions with members and coaches at CFP that have helped me with a variety of things. When I first started here in 2019, though, CFP helped give me some accountability which set me up for success with actually getting back to the gym consistently again.  </span> </p> </div> <div data-rss-type="text"> <p> <b> 5.) What are you continuing fitness goals to this point? </b> </p> </div> <div data-rss-type="text"> <p> <span> I am currently focusing on competing in olympic weightlifting. Specifically working towards a qualifying total for the American open finals. More generally, I’m always working on being more consistent with my nutrition and getting stronger in the gym.  </span> </p> </div> <div data-rss-type="text"> <p> <b> 6.) Favorite Quote? </b> </p> </div> <div data-rss-type="text"> <p> <span> Eyes on the stars, feet on the ground. </span> </p> </div> <div data-rss-type="text"> <p> <br/> <br/> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-of-the-month-lauren-palmateer/"> Prototype of the Month: Lauren Palmateer </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 03 May 2023 19:37:00 GMT http://www.prototypetraining.com/prototype-of-the-month-lauren-palmateer/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-lauren-palmateer thumbnail http://www.prototypetraining.com/vertical-and-horizontal-development-in-fitness-training-maximizing-growth-and-performance-at-prototype-training-systems/utm_sourcerssutm_mediumrssutm_campaignvertical-and-horizontal-development-in-fitness-training-maximizing-growth-and-perf Something that interests me is the integration and overlap between what we do within the walls at Prototype Training Systems and the connections between life outside these walls. From personal and professional development to mindset... to how you navigate challenges, there are a lot of commonalities. When it comes to coaching, much like employee/team development, The post Vertical and Horizontal Development in Fitness Training: Maximizing Growth and Performance at Prototype Training Systems appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2023/04/blog2-1-2.png" alt="A 3d man stands in front of a graph that says vertical and horizontal development maximizing growth and performance" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Something that interests me is the integration and overlap between what we do within the walls at Prototype Training Systems and the connections between life outside these walls. From personal and professional development to mindset… to how you navigate challenges, there are a lot of commonalities. </p> </div> <div data-rss-type="text"> <p> When it comes to coaching, much like employee/team development, there are two primary approaches or ways to look at development: <b> Vertical Development and Horizontal Development. </b> </p> </div> <div data-rss-type="text"> <p> For context…horizontal and vertical development are two different approaches to employee development, each focusing on distinct aspects of personal and professional growth. They can be used individually or combined to create well-rounded development programs. </p> </div> <div data-rss-type="text"> <p> The concepts of horizontal and vertical development have been influenced by various scholars and researchers over time, but one key figure associated with these ideas is <a href="https://en.wikipedia.org/wiki/Robert_Kegan"> Robert Kegan </a> . Kegan is a developmental psychologist and a professor at the Harvard Graduate School of Education. His work on adult development, particularly his book “The Evolving Self” (1982) and “In Over Our Heads: The Mental Demands of Modern Life” (1994), introduced a framework for understanding personal growth and development in terms of stages and transitions (more on Robert Kegan in the footnote below). </p> </div> <h4> What is Horizontal Development? </h4> <div data-rss-type="text"> <p> Horizontal development focuses on <b> expanding an individual’s knowledge, skills, and competencies within their current role or a specific domain. </b> This type of development is more traditional and emphasizes acquiring new abilities, tools, and techniques to enhance job performance. Examples of horizontal development include: </p> </div> <h4> What is Vertical Development? </h4> <div data-rss-type="text"> <p> Vertical development, on the other hand, is about personal and professional growth that goes beyond the acquisition of new skills or knowledge. It involves helping individuals transform their mindset, self-awareness, and the way they think, make decisions and interact with others. Vertical development aims to build an individual’s capacity to handle increased complexity, uncertainty, and ambiguity. Examples of vertical development include: </p> </div> <h4> How does it relate to training and fitness? </h4> <div data-rss-type="text"> <p> At Prototype Training Systems in Westborough, MA, we understand the importance of incorporating both approaches into our training programs to help our clients achieve their goals and maximize their performance. Through our partnership and close working relationship with a Deliberately Developmental Organization ( <a href="http://nextjump.com"> Next Jump </a> ), we have been fortunate to implement even more development strategies on the vertical development side for our staff and team at Prototype. For the context of this blog post, we can draw connections between the two approaches and how we look at fitness from this lens. </p> </div> <h4> How we view Horizontal Development in Training: </h4> <div data-rss-type="text"> <p> Horizontal development in fitness training <b> refers to the acquisition of new skills, techniques, and knowledge within specific domains. </b> In the context of fitness, this can mean learning new exercises, improving form, and mastering different types of workouts. At Prototype Training Systems, we focus on horizontal development by: </p> </div> <h4> How we view Vertical Development in Training: </h4> <div data-rss-type="text"> <p> Vertical development in fitness training is about <b> helping clients transform their mindset, self-awareness, and mental resilience. </b> It goes beyond learning new skills and focuses on personal growth to enhance overall performance. At Prototype Training Systems, we promote vertical development through: </p> </div> <h4> Combining Vertical and Horizontal Development for Optimal Results: </h4> <div data-rss-type="text"> <p> At Prototype Training Systems, we believe that integrating both vertical and horizontal development into our fitness programs leads to well-rounded, sustainable progress. By combining these approaches, we create an environment where clients can not only learn new skills and techniques but also develop the mental resilience and self-awareness needed for long-term success in their fitness journeys. </p> </div> <div data-rss-type="text"> <p> Whether you are participating in our CrossFit classes, small group training, or personal training sessions, our coaches at Prototype Training Systems strive to provide a comprehensive and balanced approach to fitness development. We take the lens of a “high performance” coaching mindset to connect these concepts into our coaching. What we have found is that by incorporating both horizontal and vertical development, we are able to help clients achieve their goals, maximize their performance, and enjoy a fulfilling, sustainable fitness journey. </p> </div> <h4> Footnote on Robert Kegan: </h4> <div data-rss-type="text"> <p> <em> Kegan’s developmental theory emphasizes that people progress through different stages of cognitive, emotional, and social development, with each stage building on and incorporating the previous one. The horizontal development concept aligns with the idea of acquiring new skills and knowledge within a particular stage, while vertical development corresponds to the process of evolving to a new stage, characterized by a shift in mindset, perspective, and the way an individual makes sense of their experiences. </em> </p> </div> <div data-rss-type="text"> <p> <em> While Kegan’s work has been influential in shaping the understanding of horizontal and vertical development, it is important to note that these ideas have also been inspired and expanded upon by other researchers and thinkers in the fields of adult development, education, and organizational leadership. Some notable figures include William R. Torbert, Susanne Cook-Greuter, and Jennifer Garvey Berger, among others. </em> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/vertical-and-horizontal-development-in-fitness-training-maximizing-growth-and-performance-at-prototype-training-systems/"> Vertical and Horizontal Development in Fitness Training: Maximizing Growth and Performance at Prototype Training Systems </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 25 Apr 2023 21:18:00 GMT http://www.prototypetraining.com/vertical-and-horizontal-development-in-fitness-training-maximizing-growth-and-performance-at-prototype-training-systems/utm_sourcerssutm_mediumrssutm_campaignvertical-and-horizontal-development-in-fitness-training-maximizing-growth-and-perf thumbnail http://www.prototypetraining.com/enhancing-brain-function-and-memory-through-fitness/utm_sourcerssutm_mediumrssutm_campaignenhancing-brain-function-and-memory-through-fitness At Prototype Training Systems, we are dedicated to helping our clients achieve optimal physical and mental health. Our CrossFit and personal training facility in Westborough, MA, offers a variety of fitness programs designed to not only improve your physical strength but also enhance your brain function and memory. In this blog post, we will discuss The post Enhancing Brain Function and Memory Through Fitness appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2023/04/blog2-1-1.png" alt="An advertisement for prototype training systems shows a tree in the shape of a head" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> At Prototype Training Systems, we are dedicated to helping our clients achieve optimal physical and mental health. Our CrossFit and personal training facility in Westborough, MA, offers a variety of fitness programs designed to not only improve your physical strength but also enhance your brain function and memory. In this blog post, we will discuss the science behind the connection between fitness and cognitive performance, and how our unique approach to training at Prototype Training Systems can help you unlock your brain’s full potential. </p> </div> <h4> Enhancing Brain Function and Memory Through Fitness at Prototype Training Systems </h4> <div data-rss-type="text"> <p> In recent years, scientific research has demonstrated the powerful impact of exercise on brain function and memory. One of the key components of this process is the production of a protein called <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4697050/#:~:text=Brain%2Dderived%20neurotrophic%20factor%20(BDNF,CNS%2C%20gut%20and%20other%20tissues."> brain-derived neurotrophic factor (BDNF) </a> , which plays a vital role in the health and growth of neurons and impacts memory and learning. </p> </div> <h4> Incorporating Brain-Boosting Fitness Strategies at Prototype Training Systems: </h4> <div data-rss-type="text"> <p> By understanding the role of BDNF and neuroplasticity in brain function and memory, we can appreciate the importance of incorporating regular physical activity into our daily lives. At Prototype Training Systems, our expert coaches, engaging programs, and supportive community in Westborough, MA, are here to help you achieve both your physical and mental fitness goals. Join us today to experience the brain-boosting benefits of fitness firsthand. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/enhancing-brain-function-and-memory-through-fitness/"> Enhancing Brain Function and Memory Through Fitness </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 05 Apr 2023 12:13:00 GMT http://www.prototypetraining.com/enhancing-brain-function-and-memory-through-fitness/utm_sourcerssutm_mediumrssutm_campaignenhancing-brain-function-and-memory-through-fitness thumbnail http://www.prototypetraining.com/the-powerful-connection-between-fitness-and-mental-health/utm_sourcerssutm_mediumrssutm_campaignthe-powerful-connection-between-fitness-and-mental-health At Prototype Training Systems, we believe in the transformative power of fitness for both physical and mental well-being. As a premier CrossFit and personal training facility in Westborough, MA, we understand the vital role exercise plays in promoting mental health. In this blog post, we will delve into the science behind the connection between fitness The post The Powerful Connection Between Fitness and Mental Health appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2023/04/blog2-1.png" alt="An advertisement for prototype training systems shows a brain lifting dumbbells" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> At Prototype Training Systems, we believe in the transformative power of fitness for both physical and mental well-being. As a premier <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit and personal training </a> facility in Westborough, MA, we understand the vital role exercise plays in promoting mental health. In this blog post, we will delve into the science behind the connection between fitness and mental health, and share how our unique approach to training can bring about remarkable benefits for your overall mental wellness. </p> </div> <h4> The Science Behind Fitness and Mental Health: </h4> <h4> Incorporating Fitness Into Your Routine at Prototype Training Systems: </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Incorporating fitness into your daily life at Prototype Training Systems can have a profound impact on your mental health, leading to improved mood, reduced stress, and increased self-esteem. Our expert coaches, engaging programs, and supportive community in Westborough, MA, are here to help you pave the way to a healthier, happier, and more balanced life. Join us today and experience the powerful connection between fitness and mental health firsthand! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/the-powerful-connection-between-fitness-and-mental-health/"> The Powerful Connection Between Fitness and Mental Health </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 05 Apr 2023 11:48:00 GMT http://www.prototypetraining.com/the-powerful-connection-between-fitness-and-mental-health/utm_sourcerssutm_mediumrssutm_campaignthe-powerful-connection-between-fitness-and-mental-health thumbnail http://www.prototypetraining.com/prototype-of-the-month-russell-schwartz/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-russell-schwartz The criteria and standards that we look for when our team puts in their nominations for Prototype of the month are Coachability, Caring, and Community and in our opinion, Russ encompasses all three of those qualities handily. Congratulations Russ! 1.) Share your experience at Prototype:      I initially got involved with prototype in 2012/2013 when Mike and The post Prototype of the Month: Russell Schwartz appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2023/03/Prototype-Of-The-Month-2.png" alt="A prototype of the month certificate for russell schwartz" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The criteria and standards that we look for when our team puts in their nominations for  <a href="https://prototypetraining.com/"> Prototype of the month </a> are Coachability, Caring, and Community and in our opinion, Russ encompasses all three of those qualities handily. Congratulations Russ! </p> </div> <div data-rss-type="text"> <p> <b> 1.) Share your experience at Prototype:  </b> </p> </div> <div data-rss-type="text"> <p> <i> <span>      </span> </i> <span> I initially got involved with prototype in 2012/2013 when Mike and Brian asked me to teach an introductory boxing class. Once I got the taste of what Prototype had to offer, I became a member.   </span> </p> </div> <div data-rss-type="text"> <p> <span> The trainers and members of prototype are a unique group. There is a community feel and sincere, inclusive vibe and environment that makes it easy and fun to show up day after day.  </span> </p> </div> <div data-rss-type="text"> <p> <span> It has been enjoyable for me to see the evolution and growth of the coaches and members over the last 10 years. Those who started with me in the early days who were very young, have grown, evolved, matured, and have started families of their own.  </span> </p> </div> <div data-rss-type="text"> <p> <b> 2.) What is your favorite part about being at Prototype?  </b> </p> </div> <div data-rss-type="text"> <p> <span> I have experienced many CrossFit gyms over the years. Each box has its own individual personality. What is most enjoyable for me at Prototype, is to come to a box that is clean, well-run, reasonably competitive, and friendly.  For those of you who have visited other boxes, these characteristics are not a given.   </span> </p> </div> <div data-rss-type="text"> <p> <span> Everything at prototype is geared toward meeting reasonable and safe expectations of the coaches and members.   </span> </p> </div> <div data-rss-type="text"> <p> <b> 3.) What are your hobbies and activities?  </b> </p> </div> <div data-rss-type="text"> <p> <span> I enjoy boating, water skiing and playing drums.  </span> </p> </div> <div data-rss-type="text"> <p> <span> Rhonda and I enjoy traveling.  </span> </p> </div> <div data-rss-type="text"> <p> <b> 4.) How has Prototype helped you or solved a problem for you?  </b> </p> </div> <div data-rss-type="text"> <p> <span> Over the years, I had several back surgeries. I was scheduled for my 4 </span> <span> th </span> <span> surgery after 2 failed disc surgeries in 2018 when Mike put a team together including a physical therapist, chiropractor and Mike as trainer, to attempt to partially resolve my back trouble short of surgery.  Mike did the research and came up with a plan.   He executed the plan and worked with me and the team for 6 months. At the conclusion, Mike was able to create enough stability in my core, to completely eliminate my sciatic back pain and the need for the 4 </span> <span> th </span> <span> surgery.  When I called to cancel the surgery, my doctor was speechless.  </span> </p> </div> <div data-rss-type="text"> <p> <b> 5.) What are you continuing fitness goals to this point?  </b> </p> </div> <div data-rss-type="text"> <p> <span> Each year around my birthday, I pick a CrossFit movement goal to achieve. First it was handstand holds.  Another year it was handstand push-ups.   My last birthday goal was to learn short distance handstand walks.   </span> </p> </div> <div data-rss-type="text"> <p> <span> In May I will turn 60.  This year’s birthday goal is to learn how to string butterfly pullups and maybe execute 1 ring muscle up … Time will tell.     </span> </p> </div> <div data-rss-type="text"> <p> <b> 6.) Favorite Quote  </b> </p> </div> <div data-rss-type="text"> <p> <span> “Walking in the door to a CrossFit box is the hardest part.” </span> </p> </div> <div data-rss-type="text"> <p> <span> -The Prototype Team </span> </p> </div> <div data-rss-type="text"> <p> <br/> <br/> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-of-the-month-russell-schwartz/"> Prototype of the Month: Russell Schwartz </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 29 Mar 2023 21:13:00 GMT http://www.prototypetraining.com/prototype-of-the-month-russell-schwartz/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-russell-schwartz thumbnail http://www.prototypetraining.com/strengthen-your-mind-and-body-developing-the-mental-skills/utm_sourcerssutm_mediumrssutm_campaignstrengthen-your-mind-and-body-developing-the-mental-skills At Prototype Training Systems, we understand the importance of a holistic approach to fitness. While our Westborough, MA facility focuses on training the Ten general physical skills through CrossFit, personal training, and small group training, we also believe in the significance of mental development. Our team of experienced coaches and trainers is here to The post Strengthen Your Mind and Body: Developing The Mental Skills appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/strengthen-your-mind-and-body-developing-the-mental-skills/"> Strengthen Your Mind and Body: Developing The Mental Skills </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 24 Mar 2023 14:25:00 GMT http://www.prototypetraining.com/strengthen-your-mind-and-body-developing-the-mental-skills/utm_sourcerssutm_mediumrssutm_campaignstrengthen-your-mind-and-body-developing-the-mental-skills thumbnail http://www.prototypetraining.com/embrace-the-journey-expectations-frustration-and-the-power-of-community-at-prototype-training-systems/utm_sourcerssutm_mediumrssutm_campaignembrace-the-journey-expectations-frustration-and-the-power-of-community-at-prototype-training-system Prototype Training Systems is your premier functional training gym in Westborough, MA. Our goal is to guide you through your fitness journey and helping you achieve the best version of yourself. We understand that every journey comes with its ups and downs, and that's okay. Our supportive community and expert personal trainers are here The post Embrace The Journey: Expectations, Frustration, and the Power of Community at Prototype Training Systems appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/embrace-the-journey-expectations-frustration-and-the-power-of-community-at-prototype-training-systems/"> Embrace The Journey: Expectations, Frustration, and the Power of Community at Prototype Training Systems </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 23 Mar 2023 12:29:00 GMT http://www.prototypetraining.com/embrace-the-journey-expectations-frustration-and-the-power-of-community-at-prototype-training-systems/utm_sourcerssutm_mediumrssutm_campaignembrace-the-journey-expectations-frustration-and-the-power-of-community-at-prototype-training-system thumbnail http://www.prototypetraining.com/prototype-open-week-3-recap/utm_sourcerssutm_mediumrssutm_campaignprototype-open-week-3-recap As the last week of the 2023 Prototype Open comes to a close, it’s time to reflect on what a success it was! Everyone at the gym came together over the past few weeks to challenge themselves, consistently raising the bar and reaching far beyond their comfort zones. The competition was fierce, with athletes from The post Prototype Open Week 3 Recap. appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> <span> As the last week of the 2023 <a href="https://prototypetraining.com/blog/"> Prototype Open </a> comes to a close, it’s time to reflect on what a success it was! Everyone at the gym came together over the past few weeks to challenge themselves, consistently raising the bar and reaching far beyond their comfort zones. The competition was fierce, with athletes from each team pushing themselves to their limits to earn the coveted top spot. </span> </p> </div> <div data-rss-type="text"> <p> <span> The final challenge of the open was a max hang from pull-up bar. The top finishers each earned 5 points for their team. Tommy Flynn, Mike Colette, and Chris Macomber had the top times for the men. Anne Leahy, Nicole St. Pierre, and Coreen Williamson held the top times for the women. Congratulations to everyone who completed the challenge and earned a point for their team. </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2023/03/Screen-Shot-2023-03-08-at-4.21.27-PM-300x300.png" alt="A poster showing the results of the 23.3 challenge" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> The final WOD of the 2023 Open proved to be a super challenging timed workout, with additional time caps being added if an athlete completed all of the exercises. In the first 6 minutes, athletes needed to complete: 5 wall walks, 50 double unders, 15 snatches (95/65#), 5 wall walks, 50 double unders, and 12 snatches (135/95#). If the athletes completed these exercises, then 3 minutes were added to the time cap. During which athletes had to complete 20 strict handstand push-ups, 50 double unders, and 9 snatches (185/125#). If athletes completed all of those exercises, another 3 minute time cap was added wherein athletes had to complete 20 strict handstand push-ups, 50 double unders, and 6 snatches (225/155#). </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2023/03/Screen-Shot-2023-03-08-at-4.25.42-PM-300x300.png" alt="A woman squatting with a barbell over her head with the words 2023 prototype open on the bottom" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> A highlight of the week was the head-to-head showdown on Thursday evening, where four athletes competed directly against each other in WOD 23.3. Abhi Das represented Team Smash, Peter Russo represented Blue Steel, Jaryd Belanger competed for Team Dark Knight, and Mark Hardin represented Team America. The intensity was palpable as the athletes battled it out, each trying to outperform the others to gain the most points for their team. The competition was tight, with all athletes putting up impressive scores, but ultimately, one emerged victorious, much to the delight of those who came into the gym to cheer them on.  </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2023/03/Screen-Shot-2023-03-08-at-4.28.57-PM-300x300.png" alt="A poster for the prototype open in 2025" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Perhaps the most memorable moment of the 2023 Open was the Friday Night Lights party, where everyone came together to celebrate the end of the competition. Athletes, coaches, and judges all joined in the festivities, eating and drinking into the night. It was a wonderful way to cap off an incredible week of competition, and everyone left feeling happy and fulfilled. </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2023/03/1-169x300.png" alt="A group of people are doing push ups in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Our award-winners for the final week of this year’s Open were MaryBeth Costello, Dan McCarthy, and Jack Levy. </span> <span> MaryBeth won the spirit award this week for her devotion to her team and supporting all of the other athletes. Dan won the passion award for consistently showing up and pushing himself and all of the competitors. Jack was our top performer this week, pushing himself to a snatch PR mid-WOD! </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2023/03/Screen-Shot-2023-03-07-at-4.30.03-PM-300x300.png" alt="A poster for week 3 award winner dan mccarthy" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> At the end of our competition, only one team is victorious. Team America came from behind to win with a final score of 394 points! Their commendable performance in WOD 23.3 helped them rise over second-place Team Smash, with a score of 365 points. Blue Steele came in third with 313 points, and Team Dark Knight came in fourth with 265 points. Everyone gave the competition their all and we are SO impressed with everyone’s efforts! </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2023/03/Screen-Shot-2023-03-08-at-3.34.43-PM-300x300.png" alt="A poster showing the final standings for the 2023 prototype open" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Overall, the third week of the 2023 Prototype Open was a tremendous success. The challenges were difficult but rewarding, the head-to-head showdown was thrilling, and the Friday Night Lights party was a blast! We can’t wait to see what the future holds, until next year! </span> </p> </div> <div data-rss-type="text"> <p> <br/> <br/> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-open-week-3-recap/"> Prototype Open Week 3 Recap. </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 08 Mar 2023 21:36:00 GMT http://www.prototypetraining.com/prototype-open-week-3-recap/utm_sourcerssutm_mediumrssutm_campaignprototype-open-week-3-recap thumbnail http://www.prototypetraining.com/prototype-of-the-month-jaryd-bellanger/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-jaryd-bellanger The criteria and standards that we look for when our team puts in their nominations for Prototype of the month are Coachability, Caring, and Community and in our opinion, Jaryd encompasses all three of those qualities handily. Congratulations Jaryd! 1.) Share your experience at Prototype: I started at Prototype back in 2015 with 2 friends The post Prototype of the Month: Jaryd Belanger appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-of-the-month-jaryd-bellanger/"> Prototype of the Month: Jaryd Belanger </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 05 Mar 2023 22:53:00 GMT http://www.prototypetraining.com/prototype-of-the-month-jaryd-bellanger/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-jaryd-bellanger thumbnail http://www.prototypetraining.com/17806-2/utm_sourcerssutm_mediumrssutm_campaign17806-2 The second week of the 2023 Prototype Open was an intense one, with a challenging two-part workout that included burpees, shuttle runs, and a heavy thruster. Despite the difficulty, our competitors were eager to take on the challenge and push themselves to their limits. During the second week of the Prototype Open athletes also The post Prototype Open Week 2 Recap. appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/17806-2/"> Prototype Open Week 2 Recap. </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 01 Mar 2023 03:32:00 GMT http://www.prototypetraining.com/17806-2/utm_sourcerssutm_mediumrssutm_campaign17806-2 thumbnail http://www.prototypetraining.com/prototype-of-the-month-colin-lake/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-colin-lake The criteria and standards that we look for when our team puts in their nominations for Prototype of the month are Coachability, Caring, and Community and in our opinion, Colin encompasses all three of those qualities handily. Congratulations Colin! 1.) Share your experience at Prototype I started in 2013 with an eye towards cross training, The post Prototype of the Month: Colin Lake appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-of-the-month-colin-lake/"> Prototype of the Month: Colin Lake </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 06 Feb 2023 01:10:00 GMT http://www.prototypetraining.com/prototype-of-the-month-colin-lake/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-colin-lake thumbnail http://www.prototypetraining.com/prototype-10-year-anniversary-holiday-party/utm_sourcerssutm_mediumrssutm_campaignprototype-10-year-anniversary-holiday-party This year, Prototype celebrated 10 years in business by hosting its annual holiday party and it was a night to remember! Over 100 members gathered to enjoy delicious food, laughter, and each other's company. The highlight of the night was the presentation of awards to members who have gone above and beyond in their The post Prototype 10 Year Anniversary Holiday Party appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-10-year-anniversary-holiday-party/"> Prototype 10 Year Anniversary Holiday Party </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 06 Feb 2023 01:09:00 GMT http://www.prototypetraining.com/prototype-10-year-anniversary-holiday-party/utm_sourcerssutm_mediumrssutm_campaignprototype-10-year-anniversary-holiday-party thumbnail http://www.prototypetraining.com/prototype-community-social-capital-year-end-match-2022/utm_sourcerssutm_mediumrssutm_campaignprototype-community-social-capital-year-end-match-2022 In the beginning of December of 2022 I sent a couple of notes out to the Prototype community about my year-end Social Capital match. If you're unfamiliar, on December 2nd, 2021 I was named Next Jumps 2nd Social Capitalist and was awarded a grant of $100,000 every year for the rest of my life, The post Prototype Community Social Capital Year End Match-2022 appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-community-social-capital-year-end-match-2022/"> Prototype Community Social Capital Year End Match-2022 </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 13 Jan 2023 14:23:00 GMT http://www.prototypetraining.com/prototype-community-social-capital-year-end-match-2022/utm_sourcerssutm_mediumrssutm_campaignprototype-community-social-capital-year-end-match-2022 thumbnail http://www.prototypetraining.com/prototype-of-the-month-julia-rissmiller/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-julia-rissmiller   The criteria and standards that we look for when our team puts in their nominations for Prototype of the month are Coachability, Caring, and Community and in our opinion, Julia encompasses all three of those qualities handily. Congratulations Julia!   1.) Share your experience at Prototype I started at Prototype and the end of August The post Prototype of The Month: Julia Rissmiller appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2023/01/Prototype-Of-The-Month-3.png" alt="A prototype of the month certificate for julia rissmuller" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The criteria and standards that we look for when our team puts in their nominations for  <a href="https://prototypetraining.com/"> Prototype of the month </a> are Coachability, Caring, and Community and in our opinion, Julia encompasses all three of those qualities handily. Congratulations Julia! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> 1.) Share your experience at Prototype </i> </b> </p> </div> <div data-rss-type="text"> <p> <span> I started at Prototype and the end of August 2021.  I needed a new routine and consistency with exercise.  I have always been active; I love running and biking and have done sprint and Olympic distance triathlons.  But I had lost motivation and was not working out on a consistent basis.  I am an early morning person, especially when it comes to exercise, so I decided to try Prototype and the 5 am class.  It has been life changing!  At first my kids didn’t want me gone in the morning, but now they never complain when I go to the gym because they understand (as I tell them) that it is important for my body and my brain.   </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> 2.) What is your favorite part about being at Prototype? </i> </b> </p> </div> <div data-rss-type="text"> <p> <i> <span> <br/> </span> </i> <span> I have a few favorite parts of Prototype.  1. The people – coaches and athletes.  The coaches are great about giving feedback and know how to push me just the right amount.  2. The members/athletes, especially the 5 am crew.  I have met so many great people through Prototype that has carried over to other parts of my life.  3. The community involvement – the fundraisers (Calling All Crows, the Lift Off last spring that benefited the Jimmy Fund) and the toy drive at Christmas are amazing.  It’s so great how many people show up to support causes that are important to Prototype coaches and members.  I’ve also benefited personally from the community involvement.  I coach my son’s soccer team, but I don’t know a lot about coaching.  Tommy and Steve helped me with my team.  They invited us to a Fundamentals class, and Tommy ran one of my practices.  The team and I learned a lot from him.  The coaches also ran a session with my son’s Cub Scout troop which was fun for the boys.   </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> 3.) What are your hobbies and activities? </i> </b> </p> </div> <div data-rss-type="text"> <p> <span> Aside from Prototype and my job, I love to be outdoors with my kids.  I love to ski and bike with them.  I also coach my son’s soccer team in the fall and spring.  And I am obsessed with native plants.  I am really concerned about the environment and the decline of pollinators, so I grow native plants for my yard, and also donate plants to pollinator gardens and give plants to others for their yards.  I’ll have more in the spring for those who would like some native plants for their yards! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> 4.) How has Prototype helped you or solved a problem for you? </i> </b> </p> </div> <div data-rss-type="text"> <p> <i> <span> <br/> </span> </i> <span> I joined Prototype because I needed a new routine for working out. That was my primary goal, but it has improved my life in other ways.  I have met friends, found awesome babysitters, increased my soccer coaching knowledge, and improved my overall health and mental health. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> 5.) What are your continuing fitness goals to this point? </i> </b> </p> </div> <div data-rss-type="text"> <p> <span> I want to maintain my consistency in terms of attending 5 am classes.  I’d like to be able to do at least one toes to bar, improve my consistency with double unders, and get stronger with more PRs (without getting injured).   </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> 6.) Favorite Quote </i> </b> </p> </div> <div data-rss-type="text"> <p> <i> </i> <span> The most meaningful change starts locally.   </span> </p> </div> <div data-rss-type="text"> <p> <span> I subscribe to the “think globally, act locally” philosophy and try to do what I can to improve the world around me in small ways.   </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-of-the-month-julia-rissmiller/"> Prototype of The Month: Julia Rissmiller </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 09 Jan 2023 01:16:00 GMT http://www.prototypetraining.com/prototype-of-the-month-julia-rissmiller/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-julia-rissmiller thumbnail http://www.prototypetraining.com/prototype-of-the-month-lauren-dubin/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-lauren-dubin   The criteria and standards that we look for when our team puts in their nominations for Prototype of the month are Coachability, Caring, and Community and in our opinion, Lauren encompasses all three of those qualities handily. Congratulations Lauren!   1.) Share your experience at Prototype My experience so far at prototype has been The post Prototype of The Month: Lauren Dubin appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/12/Prototype-Of-The-Month-2.png" alt="A prototype of the month certificate for lauren dublin" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The criteria and standards that we look for when our team puts in their nominations for <a href="https://prototypetraining.com/"> Prototype of the month </a> are Coachability, Caring, and Community and in our opinion, Lauren encompasses all three of those qualities handily. Congratulations Lauren! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> 1.) Share your experience at Prototype </i> </b> </p> </div> <div data-rss-type="text"> <p> <span> My experience so far at prototype has been amazing. From day 1 everyone was so welcoming and helpful.  Brian was so patient with me even though I was a little on the needy side for a new person (literally had no idea what I was doing!). Coming to class makes me feel accomplished and sets a good energy for the rest of my day. I can honestly say that I really look forward to coming to class and being challenged each day! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> 2.) What is your favorite part about being at Prototype? </i> </b> </p> </div> <div data-rss-type="text"> <p> <span> I love the overall sense of community and the friends I have made. Again, everyone has been so friendly and welcoming not only to me but also my husband and kids! </span> <i> <span> </span> </i> </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> <b> <i> 3.) What are your hobbies and activities? </i> </b> </p> </div> <div data-rss-type="text"> <p> <span> At this point in my life, I find much of my hobbies and activities are centered around the kids.  Weekends are filled with driving around to hockey, football and soccer games. Needless to say, I’ve become a big sports fan!  Skiing in the winter and trail walks with my family and our dogs are always fun. And of course long days on the beach with friends in the summer.  Anything outside in the sunshine! I also enjoy painting/refinishing vintage and antique furniture. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> 4.) How has Prototype helped you or solved a problem? </i> </b> </p> </div> <div data-rss-type="text"> <p> <span> A year and a half ago when I started coming to the gym I was in serious need of some “me time”.  I found myself completely overwhelmed with 4 kids, a full time job, and my mother with Alzheimer’s had recently moved in with us. I needed a break, badly – something to keep my mental and physical well being in order.  Taking class has become a much needed distraction and quite possibly one of my favorite hours of the day! </span> <span> <br/> </span> <i> <span> <br/> </span> </i> </p> </div> <div data-rss-type="text"> <p> <b> <i> 5.) What are you continuing fitness goals to this point? </i> </b> </p> </div> <div data-rss-type="text"> <p> <span> I feel that I have come so far in the 18 months I have been a member. I’d like to continue to be committed to this one hour of the day to take care of myself with the overall goal of just staying healthy! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> 6.) Favorite Quote </i> </b> </p> </div> <div data-rss-type="text"> <p> <span> “You can’t always go back and change the beginning, but you can start where you are and change the ending.”  C.S. Lewis </span> <i> <span> <br/> </span> </i> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-of-the-month-lauren-dubin/"> Prototype of The Month: Lauren Dubin </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 04 Dec 2022 00:38:00 GMT http://www.prototypetraining.com/prototype-of-the-month-lauren-dubin/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-lauren-dubin thumbnail http://www.prototypetraining.com/24-heroes-in-24-hours-2022/utm_sourcerssutm_mediumrssutm_campaign24-heroes-in-24-hours-2022 For the past 4 years, we have hosted our annual 24-Hour event called "24 Heroes in 24 Hours" right around Veteran's Day. If you are unfamiliar with this, every hour on the hour for 24 hours we honor a different serviceman or woman who gave the ultimate sacrifice to protect our freedom. We even continued The post 24 Heroes in 24 Hours 2022 appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/24-hours-graphic.png" alt="An advertisement for prototype training systems that says 24 heroes in 24 hours" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> For the past 4 years, we have hosted our annual 24-Hour event called “24 Heroes in 24 Hours” right around Veteran’s Day. </p> </div> <div data-rss-type="text"> <p> If you are unfamiliar with this, every hour on the hour for 24 hours we honor a different serviceman or woman who gave the ultimate sacrifice to protect our freedom. We even continued this tradition during the <a href="https://prototypetraining.com/24-heroes-in-24-hours-2020/"> COVID-19 pandemic which you can read about here .  </a> </p> </div> <div data-rss-type="text"> <p> But what makes this event so special is not that we are working out all day and night, it’s the intent behind it. It brings together our community to honor those fallen heroes. In addition, each year we use this event to bring awareness and raise money for a different Veteran based non-profit organization. This year we raised money for The Navy Seal Foundation. <a href="https://impact.navysealfoundation.org/give/305562/#!/donation/checkout"> If you would like to donate or contribute, you can use this link here. </a> </p> </div> <div data-rss-type="text"> <p> The event started at 7am on Saturday and the last workout took place at 6am on Sunday. Each workout had a zoom option as well (which ran for 24 hours) and we had some folks zoom in to get their workout in and support even though they couldn’t be here in person. </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/7am-11am.png" alt="A group of people are posing for a picture in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> There were a few other special things that happened this year… we had 3 individuals (including myself) who complete all 24 Hero workouts as a partner or team, including <b> Lauren Palmateer </b> (who completed all 24 for the past 3 years) and our newest 24 in 24 members, <b> Lisa Zancewicz. </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/unnamed.jpg" alt="Three people are posing for a picture in front of a green wall." title=""/> <span> </span> </div> <h4> Here are some statistics from this year’s event… </h4> <div data-rss-type="text"> <p> This is always a great event. It challenges you both mentally and physically, but we do this to remember those that have given the ultimate sacrifice. Below are some more photos from each hour and those that completed the workouts.We appreciate all those that came out to workout with us and honor these heroes, all those that donated to support NSF, and all those that came in to support and cheer on your fellow #PrototypeCommunity. </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/12pm-4pm.png" alt="A group of people are posing for a picture in a gym." title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/5pm-9pm.png" alt="A group of people are posing for a picture in a gym." title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/10pm-2am.png" alt="A group of people are posing for a picture in a gym." title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/3a-6am.png" alt="A group of people are posing for a picture in a gym." title=""/> <span> </span> </div> <h4> Below are the 24 workouts that we completed each hour on the hour for 24 Hours: Thank you and shout out to WODwell.com for providing the graphics for these #HeroWODs </h4> <h3> Lumberjack 20: 7am </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Lumberjack-20.jpeg" alt="A workout called lumberjack 20 with a picture of a man" title=""/> <span> </span> </div> <h3> Mr. Joshua: 8am </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/My-Joshua.jpeg" alt="A man in a military uniform is standing in front of a mountain." title=""/> <span> </span> </div> <h3> Bull: 9am </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Bull.jpeg" alt="An advertisement for a workout called ' bull '" title=""/> <span> </span> </div> <h3> Eva Strong: 10am </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Eva-Strong.jpeg" alt="A woman wearing a black hat with the words eva strong on it" title=""/> <span> </span> </div> <h3> Ryan: 11am </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Ryan.jpeg" alt="A picture of a man with the name ryan on it" title=""/> <span> </span> </div> <h3> MICHAEL: 12pm </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Michael.jpg" alt="A man in a military uniform with the name michael on the bottom" title=""/> <span> </span> </div> <h3> Artie:1pm </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Artie.jpeg" alt="A picture of a police officer named artie" title=""/> <span> </span> </div> <h3> Jerry: 2pm </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Jerry.jpeg" alt="A man in a scuba suit is holding a flag and says jerry" title=""/> <span> </span> </div> <h3> STRANGE: 3pm </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Strange.jpeg" alt="" title=""/> <span> </span> </div> <h3> GLEN: 4pm </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Glen.jpeg" alt="" title=""/> <span> </span> </div> <h3> FAAS FIT: 5pm </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/FAAS-Fit.jpeg" alt="A picture of a sailor with the words ' faas fit ' on it" title=""/> <span> </span> </div> <h3> Whitten: 6pm </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Whitten.jpeg" alt="A picture of a man in a military uniform with the words ' whitten ' on the bottom" title=""/> <span> </span> </div> <h3> JASON: 7pm </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Jason.jpeg" alt="A picture of a man with the name jason on it" title=""/> <span> </span> </div> <h3> COLLIN: 8pm </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Collin.jpeg" alt="A picture of a man in a military uniform with the words ' collin ' on it" title=""/> <span> </span> </div> <h3> Holbrook: 9pm </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Holbrook.jpeg" alt="" title=""/> <span> </span> </div> <h3> THREE WISE MEN: 10pm </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Three-Wise-Men.jpeg" alt="A workout for three wise men is shown in black and white" title=""/> <span> </span> </div> <h3> BADGER: 11pm </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Badger.jpeg" alt="A picture of a man with the words badger on it" title=""/> <span> </span> </div> <h3> Adam Brown: 12AM </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Adam-Brown.jpeg" alt="A picture of a man wearing sunglasses and a hat with the words adambrown on it" title=""/> <span> </span> </div> <h3> BLAKE: 1AM </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Blake.jpeg" alt="A picture of a man in a military uniform with the words ' blake ' on it" title=""/> <span> </span> </div> <h3> Abbate: 2AM </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Abbate.jpeg" alt="A man in a military uniform is standing on a boat with the words &quot; abbate &quot; above him" title=""/> <span> </span> </div> <h3> JOB’S CHALLENGE: 3AM </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Jobs-Challenge.jpeg" alt="A picture of a man with the words ' job 's challenge ' on it" title=""/> <span> </span> </div> <h3> NATE: 4AM </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Nate.jpeg" alt="A picture of a man with the words &quot; wod &quot; on it" title=""/> <span> </span> </div> <h3> Danny Dietz: 5AM </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Danny-Dietz.jpeg" alt="" title=""/> <span> </span> </div> <h3> Holleyman: 6AM </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Holleyman.jpeg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/24-heroes-in-24-hours-2022/"> 24 Heroes in 24 Hours 2022 </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 14 Nov 2022 18:02:00 GMT http://www.prototypetraining.com/24-heroes-in-24-hours-2022/utm_sourcerssutm_mediumrssutm_campaign24-heroes-in-24-hours-2022 thumbnail http://www.prototypetraining.com/ep-80-the-community-conversation-with-stephanie-nephew-taking-on-new-challenges/utm_sourcerssutm_mediumrssutm_campaignep-80-the-community-conversation-with-stephanie-nephew-taking-on-new-challenges Thank you for checking out the Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 80: The Community Conversation with Stephanie Nephew-Taking on new challenges appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Community-Conversation.jpg" alt="A poster for the community conversation episode 80 steph nephew taking on new challenges" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out the Community Conversation, brought to you by  <a href="https://prototypetraining.com/"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit Prototype! </a>  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-77-the-community-conversation-micheal-cuthbert-mindset-of-a-division-1-athlete/"> (Check out our last episode here) </a> </p> </div> <div data-rss-type="text"> <p> This is our 80th episode of The Community Conversation, and today we have one of our favorite 5am members, Stephanie Nephew on! In this episode, she talks with coach Mike about her history with endurance training… from ultra trail runs, to rowing at the collegiate level to even ice climbing in the French Alpes… tons of great stuff here. More importantly, how fitness has been such a big part of her life and her families lives. </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> All right everyone. Welcome back to the community Conversation today. I have Stephanie Nephew on our show today. Stephanie is a, a. Five Amer, uh, she crushes it. She’s been coming to prototype since I think February-ish, 2021 right before the pandemic, which is something I definitely wanna talk about a little bit. </p> </div> <div data-rss-type="text"> <p> Yeah. But, uh, super excited to have her on today. Uh, just love having her in a class. She’s just awesome. She also introduced me to her sister. Um, who is the founder of the TMI Project, which is one of the organizations that I’ve given, uh, money to through the social capitalists. So just tons of cool stuff here, and I’m just like, super excited to have Stephanie on today. </p> </div> <div data-rss-type="text"> <p> Steph, thanks for, uh, for being on the community conversation. Thank you for inviting me. Totally. So let, let’s just kick it off because, um, like I said, you started coming to prototype in like February, 2021, and then basically like a month later, We went into shutdown mode, right? Like the whole world basically did, but you continue to like, stick with it and like, like be with us. </p> </div> <div data-rss-type="text"> <p> So anyway, like why don’t we just kind of start there. How did you find prototype and like, kind of walk us through your, your journey so far. Yeah, I think I had one class prior to the shutdown, um, one group class. Um, so I will say it was a little tricky to stay with it cuz I was, when joining Zoom called, I had no idea what I was doing, but, um, , I, I felt like it was worth, um, worth continuing. </p> </div> <div data-rss-type="text"> <p> So it was good. Mm-hmm. , um, Yeah, I, you know, I, we moved to Westboro about, I don’t know, six years ago. Um, and when I. Moved here. Uh, prior to I’d been doing a lot of triathlons, um, and I was sort of, uh, you know, ready to try something different, something new, which was why I was, um, interested in trying CrossFit. </p> </div> <div data-rss-type="text"> <p> Mm-hmm. . And what are you moved from? Where, where, where were you guys living before? We were in Mansfield, uh, Mass. That’s right, right next to my old stopping grounds. I grew up in, at. Yeah, that’s right. And uh, and, and then so you, you only did one class, which is like crazy because like it does take a few classes to kind of get into the, into the swing of things. </p> </div> <div data-rss-type="text"> <p> Sure. So what was it, what was it like kind of being on the virtual side and then I know we did, like, you think you did something individual programming and like workouts and, and stuff like that. So like, what was that Just experience like, just kind of, and then like being able to get back into person, like eventually like, and kind of get in person with like the community. </p> </div> <div data-rss-type="text"> <p> Start building those relationships. Cuz like one of the, I dunno, it was one of the things a lot of people talk about is like the community side of it. So you actually took like a virtual side and then got into like the in-person side. Yeah, and I think I was, um, I was looking for a community, so it was a little bit unfortunate, you know, to have the lockdown. </p> </div> <div data-rss-type="text"> <p> Um, I think the Zoom sessions were challenging, partly because I just wasn’t sort of familiar with, um, some of the movements and also the people. Um, so I did end up doing independent, like personal sort of independent work, which was great. You kind of reached out, noticed I hadn’t been doing some of the zooms, and we kind of came up with a different plan and then I was super psyched once we were able. </p> </div> <div data-rss-type="text"> <p> Work out outside. Um, and working out is really like, it keeps me mentally stable. So especially during that time, I knew it was super important to continue exercising. So, Totally. Give us some background too, like, um, like I know you mentioned you were doing triathlons before, like what was your training like, like before getting into CrossFit and like kind of the, the group classes? </p> </div> <div data-rss-type="text"> <p> So I kind of went from, um, you know, I had, I had started exercising, you know, as early as I guess, you know, high school, um, really into running distance running. Had some really great coaches both in high school and college. Um, and just like I liked to be outdoors, so spent a lot of time trail running and hiking. </p> </div> <div data-rss-type="text"> <p> Um, and. Through graduate school, you know, thirties. I was doing a lot of trail races. You know, 10 to 20 mile sort of distances was sort of what I was sort of doing mostly. And just enjoyed like the trail running. There’s a great New England trail running community, lots of races and different opportunities and so I was doing that. </p> </div> <div data-rss-type="text"> <p> Um, but my hips don’t really like to do a lot of running and so I was constantly just trying to manage like injury control and it was as. Got older, it continued to get more challenging and so. I switched to triathlons, partly just to, um, give my my body a break from running all the time. Mm-hmm. , Um, I had never swam before and so I had to figure that out. </p> </div> <div data-rss-type="text"> <p> Um, I’d had this race that I really wanted to do. It’s called the Survival of the Schwan Gunks. Um, and it’s in New Pulse, New York, the town where I grew up, and it’s just this crazy, um, triathlon where you, you bike first 30. And then you do a series of lake swims and between the lake swims do trail run. So it ends up being like two and a half miles of swimming and 18 miles of trail running and you have to swim with your shoes and all your stuff because you’re like in the middle of the woods. </p> </div> <div data-rss-type="text"> <p> And, and so it was something that I had watched people do all growing up and it was something I really wanted to like have on my list of accomplishments. So, For like five years, I focused on like, figuring out how to be able to swim two and a half miles. Um, so that kept me busy for a while. That’s awesome. </p> </div> <div data-rss-type="text"> <p> What a cool race. I mean, most triathlons, it’s like you’re, you’re starting with the, the swim, right? And then you’re getting into. The bike and then you’re finishing with the run. Right? And then so like I can see how that, if you’re doing triathlons over and over and that’s like the format, I know the terrain changes, but like, what an interesting thing, like you start with a bike, you go into the lake, you swim up a little bit, then find a trail run, jump in. </p> </div> <div data-rss-type="text"> <p> You have to stay with the soggy shoes the entire time. I’m sure. Is it like in the middle of the summer or is this like cold? Like I can imagine that being miserable. Like if you’re in your, It’s those. Where, Um, yeah, it’s in September and it’s, um, it depends, like the year we did it, the one lake was really pretty cold, so there were a number of people that ended up, uh, not making it cuz they just got too cold. </p> </div> <div data-rss-type="text"> <p> Um, um, but yeah, I mean, it, it ends up being, there’s a lot of, like, the transition from one exercise to another can be challenging on your, on your legs. Yeah. And so just the idea that you. Swim, run, swim, run, swim, run is . It’s just like a different challenge. But it was, it was awesome. It was probably one of my best, like one of my, um, most memorable experiences, like doing something physical was, it was great. </p> </div> <div data-rss-type="text"> <p> So that’s cool. Any plans on doing it again, or, or are we, do we, do we, uh, you know, hang up the. Laces or whatever. What’s I know the saying is, but yeah, no, I, I mean, I don’t know if I would do that race again. Um, it’s one of those things that I just sort of like to take on a, a new challenge and maybe do it, but, um, I haven’t been, um, I haven’t had any sort of triathlon desires recently, so we’ll see who, So like, you’re, you’re so the background, it’s endurance, right? </p> </div> <div data-rss-type="text"> <p> So triathlons, trail running, didn’t you row? I did row in college. Yeah, that’s right. That’s right. So, um, I, I remember when we, when, um, I think we sat down for your, like no sweat intro session. This was like over year and a half ago. We were talking about that a little bit. Like maybe give us some kind of the background on that. </p> </div> <div data-rss-type="text"> <p> Like where’d you go to school? Like, how’d you get into rowing? Like, cuz this, it’s kind of a cool transition of like how you’ve gone, you dipped your toes into basically every endurance like element, which is really neat. . Um, so maybe kind of share us, share a little bit about that. Yeah. I went to Hobart and William Smith College in Geneva, New York. </p> </div> <div data-rss-type="text"> <p> Um, I had never rode before. Um, it was a, you know, it’s a division three school and it was, you know, I feel so fortunate that I had the opportunity to go there because we had an amazing, um, coach Jim Joy. He had been the former Canadian Olympic coach and, um, he. Take sort of just like these scrappy crews and make them, um, really, really strong. </p> </div> <div data-rss-type="text"> <p> Like we were the first division three school to be invited Division one championships. That’s cool. So, um, we like ended up having a really successful couple years. So, um, and he was also just a unique coach. We did meditation every day. We did visualizations like he had, um, and you know, A lot of years now ago when it wasn’t so, uh, popular. </p> </div> <div data-rss-type="text"> <p> Um, so it was just cool. We had a really great, I had a really great experience, um, rowing. That’s awesome. First division three program to compete in division one. That sounds pretty like, That’s awesome. That’s amazing. So the hobar, my, my, uh, my, uh, Father-in-law went to Hobart as well. Oh, okay. Just throwing that, just throwing that out there. </p> </div> <div data-rss-type="text"> <p> I dunno if you met John, but, um, it sounds like the coach is way, way ahead of his time in terms of thinking. Oh yeah, the mental side versus just the physical side, which is just, is really cool. Cause like you said, now that’s like such a, it’s more common that like the, especially on the visualization like side of it, like the, the, I don’t know of a lot of people that are listening know kind of like that training for ro for crew and rowing, but. </p> </div> <div data-rss-type="text"> <p> That’s like pretty intense, like early morning double sessions, like you’re, you know, how to push yourself, like pretty hard. Like any, any of those workouts, anything that comes to mind that like maybe like is in the back of your head, like, oh my God. Like that was the hardest work I’ve ever done. Like, any of those, like things sticking out. </p> </div> <div data-rss-type="text"> <p> I mean, some of it was just the, in, like the quantity of workouts we worked out, um, usually 11 practices a week. Um, we had 5:00 AM practice. It was five days a week, um, and almost every day was doubles. Um, so it’s just like the quantity was a lot, but we did have these, like, which is sometimes I get like, I think I get p PTSD when I get on the U now , because we’d have these 20 minute U tests where sort of what we would do and um, you know, how what your distance could be in 20 minutes was sort of like a big, um, benchmark. </p> </div> <div data-rss-type="text"> <p> Like what, you know, so, and people just. On a regular basis would be like vomiting afterwards. Like it just was gross. It was really hard. just thrown up, getting back on, getting after it. Like, Yeah, I can just, I can picture that in my head. So now I know where the habit of working at, at 5:00 AM uh, came from that seems just, has stuck, has stuck with you for, for quite a bit. </p> </div> <div data-rss-type="text"> <p> Um, 20 minute max distance on the, the rower. I might. Mention that to John who might have to program that. I know we just did the phone. Oh God. Please don’t . I know we just did a 500 meter test, but this is a little bit more on the, uh, endurance side. This might we’ll call it the, the Stephanie. No, let’s do 20 minutes. </p> </div> <div data-rss-type="text"> <p> I will definitely not be attending . All right. We know which one you’re sharing, picking. Um, well, one thing I’m curious about, because you had such like a, An endurance background with all these sorts of things. Now you’re starting to like get into like strength training, right? Like, I mean, CrossFit kind of combines elements of strength and conditioning. </p> </div> <div data-rss-type="text"> <p> Like what’s been that transition like, and like what, you know, is it stuff, do you like that more? Do you not like it? Like I’m curious like what your perspective is. I think at the beginning it just felt so uncomfortable. Mm-hmm. , um, like, it didn’t feel like, I feel like for endurance, um, exercising you feel like really in control in a way, whereas, um, some of the intensity is so high that it, like, it’s. </p> </div> <div data-rss-type="text"> <p> It just feels different. Mm-hmm. . Um, so I think it took some time getting used to, but um, I feel like as I get older, like I can see how important the strength training is, um, just to keep like muscle mass and, um, I just feel like, um, just sort of listening to my body, it’s felt like it’s been really important to make the shift. </p> </div> <div data-rss-type="text"> <p> That’s cool. That’s cool. Yeah. I’m always curious like, There’s folks that do CrossFit cuz they don’t wanna run and they don’t like the endurance stuff, but they know that it’s important to kind of mix it in. And then there’s like the flip side with like the folks that come from on the endurance side and they know they need the strength side. </p> </div> <div data-rss-type="text"> <p> So I’m always curious kind of like, uh, on the, um, on the perspective, one thing you mentioned is like, kind of take on new challenges. I’m curious like, you know, what your current like goals are, fitness goals or like what are the things that you’re, you look forward to or what are the things on like maybe a bucket list or anything? </p> </div> <div data-rss-type="text"> <p> I feel like most recently the shift has been to like, um, take on some big, um, like hiking challenges. Um, so less of like competition and just more being able to do things. You know, I, my family, we spend a lot of time in the White Mountains and different like hikes and so. Being able to do some of that and maybe pushing to do some bigger hikes. </p> </div> <div data-rss-type="text"> <p> Um, I don’t know, it might have been a year or two ago, we did the presidential traverse in a day and that was really fun. Um, so I think it’s, it’s kind of those types of things now. And it’s cool cuz um, I can do them with Gavin and Aiden and, you know, it’s like, it’s a good family activity, which is nice. </p> </div> <div data-rss-type="text"> <p> Two things, one, so I did that. I did the Prezi in, in one day as well, uh, with a few guys from. The gym. I’m trying to remember when that was. It was when I had the mustache, so had to have been 2020. Um, the, the Covid stash, that was no joke. The weather is like, it’s like the, the, But like, I mean, you never know what you’re gonna get for weather, right? </p> </div> <div data-rss-type="text"> <p> Um, the, I mean, you gotta get there so early, like the rocks are so slick, like climbing up there, I forget which one it might have been. Whatever the second one was that we climbed up, like we were going down, it was just all rocks. And I was like, I was certain that I was gonna like break my ankle, but like, and then like knowing what you have to wear and like bringing food and not bringing too much. </p> </div> <div data-rss-type="text"> <p> Cuz the more stuff you have, the heavier it is and the more it’s like, yeah. Anyway, so I totally respect that. That’s so cool that you guys did that in one day. That was, I did it. It was so hard. Um, I think I slept for like 12 or 15 straight hours after. Doing, Cause it’s like 20, It’s like 20 miles. Like 20 miles. </p> </div> <div data-rss-type="text"> <p> But a lot of elevation. Yeah, totally. Totally. Like a lot of technical climbing. So my husband is, that’s like his thing is like ultra running. So like he at one point had the fastest known time for the presidential traverse in four and a half hours. Wow. So, Hmm. Yeah, so now that you mentioned that the group that we went with, like there was two groups. </p> </div> <div data-rss-type="text"> <p> One was, um, our friend Jesse, him and his buddies from Vermont. Um, so Jesse used to live here and then he moved, He’s a physical therapist. He used to be one of our coaches, uh, awesome guy, and then a few guys from the gym. And then we met up and the guys that he brought, all they had was a fanny. For like the day and like they were running this, like, they were like, All right, ready? </p> </div> <div data-rss-type="text"> <p> 3, 2, 1, let’s go. And it’s like four 30 in the morning. We’re going up whatever, Monroe for whatever the first one is. I can’t remember. Yeah, I know. I don’t, I would never remember all the, And they’re just go and they just, they’re just going. And we’re like, Whoa, we did not sign up to run this thing. Um, and so needless to say that, like, it’s funny cuz as you go through the trails, you see people running it and it’s like they’re, they’re moving. </p> </div> <div data-rss-type="text"> <p> So four and a half hours, that is un unbeliev. Four and a half hours. The day, the day that I did it, I did it with Gavin and a couple other friends. Um, Ben did it out and back. Wow, that’s in Incre. . I gotta meet your husband. Like, oh, shake his hand. That’s like, so impressive. That’s awesome. So it’s funny when you say like, I’m an endurance runner. </p> </div> <div data-rss-type="text"> <p> I don’t, or endurance person. I actually, half the time I never really think of it that way because he does like double the distance . Well that’s a, that’s another category. That’s the, that’s a whole nother nother category. Oh, it’s cool cuz you mentioned, um, you know, Gavin and Aiden and like your kids have been able to come in here and like work out and like do some of the kid stuff that we. </p> </div> <div data-rss-type="text"> <p> Uh, one of the things that always like puts a smile on my face when you see like families working out together or at least like being able to share that. Like, what’s that, that kind of experience been like, or kind of getting them into kind of like the fitness at such a young age and being able to share that with them. </p> </div> <div data-rss-type="text"> <p> Yeah. I mean, that’s always been super important to us. Like, um, I mean, they’ve been out on hikes and trails since they were little. Um, neither one of my children are, are into sort of traditional sports, I guess if you </p> </div> <div data-rss-type="text"> <p> so </p> </div> <div data-rss-type="text"> <p> So it’s really nice to share the interest of each, have something that we can chat with him about you. You broke up for like, like maybe 15 seconds. I think it was like an internet thing. I don’t know if you can hear me still stuff, but like I caught like the tail, the tail end of it. If you saw that. I don’t know if you can repeat just what you were saying, but I know what you started to say was like, how it’s so important your kids are not into kind of the traditional, traditional sports, but like, you know, they’re, they’re into like the hiking trail run, that sort of thing. </p> </div> <div data-rss-type="text"> <p> Um, for into mountain biking. That’s right. It’s still, it feels like it’s still like shopping. Oh. Um, I was saying that it’s, it’s fun to be able to talk to him about CrossFit because, um, most of the time he’s talking to my husband about biking and I have no interest in biking. So , it’s kind of nice that we’ve got this thing that we can connect about as well. </p> </div> <div data-rss-type="text"> <p> So, so cool. I love it. It’s so cool. It’s so cool. I am a firm believer that like getting kids into like exercise and build a good relationship with that earlier on, that stuff will stick. Just like working out at 5:00 AM in college for rowing workouts will get you working out at five in the morning, you know, when you, when you’re, when you’re outta school. </p> </div> <div data-rss-type="text"> <p> So building those good habits is so important. Um, yeah, so, so what I wanna get into next is our, our, uh, little finale here. Our, our our two true ini. Um, for those folks that are listening, this is like, A staple of these, of these community conversations. But essentially, um, Steph’s going to make, so three statements. </p> </div> <div data-rss-type="text"> <p> Two, two are true. One’s a lie. I gotta pick which one’s the lie. Um, I have, I’ve stopped keeping track of my record at this point cuz it’s so bad. But, um, Okay. I tend to stink at it. Now with that being said, I’m confident I’m, I’m gonna try to, I’m gonna try to get this answer, uh, correct. So anyway, lay it on me. </p> </div> <div data-rss-type="text"> <p> Tell me, just say all three statements and I gotta, you know, That’s how to figure it out. Okay, So, um, the first statement is that I, I climbed in the Swiss Alps. Mm-hmm. . The second, uh, statement is I run a 50 K trail race, and the third statement is, I collected dried worms as a child collected dried worms. </p> </div> <div data-rss-type="text"> <p> All right. This is how my, um, my, my ladders of inference. My, uh, . I’m gonna, how I’m gonna think out loud. That’s basically All right. So collected dried worms as a child, that sounds so specific that it has to be true, but I’m not gonna say that quite yet. The 50 K trail run is interesting to me because I feel like since you’ve been doing that, like that would be true, but it’s also like so obvious. </p> </div> <div data-rss-type="text"> <p> Kind of that maybe it’s a lie. And then the ice climbing and the Swiss Alps, like we didn’t talk about ice climbing like at all. But it doesn’t surprise me that you would do that because you’re so into the outdoors. But like the other part of that is it could, you could have ice climbed, but not in the Swiss Alps or could there have been some other other place? </p> </div> <div data-rss-type="text"> <p> Um, all these are interesting. I’m gonna say the lie is the 50 K trail run. You’re good? Yeah. Oh, did I get Yes. Yes. Uh, I knew right. I’ve wanted to, but I’ve never done it yet. . Okay. So I know we didn’t talk about that. I know we spent a lot of time talking about the urine stuff. I knew like, you’re, you’re into the trail running. </p> </div> <div data-rss-type="text"> <p> But I’m like, that seems so obvious. That has to be the lie. Okay. Alright. So, so with that being said, sounds like that’s something that you do wanna do, but I’m now, I’m like fascinated. First of all, I don’t even know where to start, but like collected the dead. Dried worms as a child. So what, so basically like you just pick like the ones that have gotten fried by the sun, you’d pick up and put in like a No, I would dry them. </p> </div> <div data-rss-type="text"> <p> I would dry them. You’d dry them out in a shoe, Dry ’em out. Out, put ’em in a shoebox. In my father’s shed have no idea why. Still my sisters are curious about that. . So, So like how many, how many worms? We talking like, like a, like a couple dozen, like a couple thousand. Like, I don’t really remember the details. </p> </div> <div data-rss-type="text"> <p> I mean, but, and I think it was short-lived, you know, collection. But yeah, it was one of those things that continues to haunt me in the stories from my senator. S. Well, you just shared it with, uh, the community conversation. So that is, uh, I love it. I love it. Okay. And then, alright, so the ice climbing and the Swiss Alps, like, you gotta tell me about this. </p> </div> <div data-rss-type="text"> <p> When, when, when did this happen? What was that like? Where, like what, what mountain did you climb? Like all that stuff? This is cool. Um, I, it was when I was in college, I was doing a term abroad, um, in Copenhagen, Denmark and did a trip, um, the. Place where I grew up in New Pulse, New York is known for rock climbing, so I’d done a lot of rock climbing. </p> </div> <div data-rss-type="text"> <p> Mm-hmm. . So I decided I would try ice climbing. Mm-hmm. . Um, now that I think about it, like my, you know, Gavin’s 15 and like, I think I was 19 eight at the time and like. I would kill him if he did that . But I just, you know, signed up and went and I was in interlock in Switzerland. It was awesome. It was really cool. </p> </div> <div data-rss-type="text"> <p> So cool. That’s awesome. That’s really cool. I, I’ve, I’ve done more ice climbing than I’ve done rock climbing and it’s, I mean, like, it’s incredible to watch people that can just go up these, like these crazy. Roots that are just seeing like near impossible. Like, it like seems easy when you watch it, but like when you actually do it and you’re like, you have just a greater respect for it. </p> </div> <div data-rss-type="text"> <p> And then the people that are like the, the crazies that do it, the free soloing, like is a, oh God, it’s just Didn’t even understand it. Yeah. It’s just, it’s just, it’s just crazy. But um, That’s so cool. Yeah. Ice climbing, ice climbing’s, No joke. Uh, it’s super hard. The, the dried worms . Such, such a fun, It’s a fun, it’s hard to come up with these two truths in a lie situation. </p> </div> <div data-rss-type="text"> <p> No, these are, these are some, these are sound. These, these are good. These are good. This, like this, this, uh, this stu me. I I gotta win here though. I gotta put the W on the paper. Um, I know. But, uh, but Steph, this is so great. I really appreciate you being on the community conversation today. It was awesome to kind of learn more about you and for the community at prototype. </p> </div> <div data-rss-type="text"> <p> To learn some cool stuff about you. For, for the folks that are listening, you guys can tune into this. Uh, we’re getting this going every week. You guys can listen to the community conversation on our Spotify podcast, Apple Podcast. Also have this on YouTube and our blog as well. So stay tuned for a new episode of the community conversation. </p> </div> <div data-rss-type="text"> <p> But, uh, Steph, again, appreciate you being on and, uh, thanks so much for, uh, for being here today. Okay, take care. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-80-the-community-conversation-with-stephanie-nephew-taking-on-new-challenges/"> Ep 80: The Community Conversation with Stephanie Nephew-Taking on new challenges </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 14 Nov 2022 17:21:00 GMT http://www.prototypetraining.com/ep-80-the-community-conversation-with-stephanie-nephew-taking-on-new-challenges/utm_sourcerssutm_mediumrssutm_campaignep-80-the-community-conversation-with-stephanie-nephew-taking-on-new-challenges thumbnail http://www.prototypetraining.com/ep-79-the-community-conversation-with-emily-oberlee/utm_sourcerssutm_mediumrssutm_campaignep-79-the-community-conversation-with-emily-oberlee Thank you for checking out the Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 79: The Community Conversation with Emily Oberlee appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/11/Emily-Oberlee.jpg" alt="A man and a woman are featured in an episode of the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-79-the-community-conversation-with-emily-oberlee/"> Ep 79: The Community Conversation with Emily Oberlee </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 07 Nov 2022 19:09:00 GMT http://www.prototypetraining.com/ep-79-the-community-conversation-with-emily-oberlee/utm_sourcerssutm_mediumrssutm_campaignep-79-the-community-conversation-with-emily-oberlee thumbnail http://www.prototypetraining.com/welcome-to-the-team-coach-alex/utm_sourcerssutm_mediumrssutm_campaignwelcome-to-the-team-coach-alex We are excited to announce AND welcome the newest addition to the Prototype coaching team, Coach Alex Draper! Alex joined Prototype as a member in September of this year as she moved to Westborough from Acton, MA. When she reached out to us she let us know that she had 6 years of CrossFit experience The post Welcome to the Team Coach Alex! appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> We are excited to announce AND welcome the newest addition to the Prototype coaching team, Coach Alex Draper! </p> </div> <div data-rss-type="text"> <p> Alex joined Prototype as a member in September of this year as she moved to Westborough from Acton, MA. When she reached out to us she let us know that she had 6 years of CrossFit experience and coached at her former facility. </p> </div> <div data-rss-type="text"> <p> A few weeks later we connected about the opportunity to coach at Prototype and within no time she impressed us by coming in and co-leading some of our CrossFit classes. </p> </div> <div data-rss-type="text"> <p> If you’re a member at Prototype, you know that we have high standards for our coaches and Alex easily passed the test. We are excited for her to join the team and bring her expertise to this community. Alex will be coaching some of the 5am and 6am classes throughout the week (5am Wed and Friday and 6am on Monday, Wednesday, Thursday and Fridays!). </p> </div> <div data-rss-type="text"> <p> Read a quick blurb below about Alex below and when you see her at Prototype, make sure to give her a warm welcome! </p> </div> <div data-rss-type="text"> <p> <em> Alex originally found CrossFit in 2013, took a few years off, and came back to it in 2017 and it really became a huge passion. She got her CrossFit L1 in September 2021 and started coaching in 2022. She loves seeing athletes progress in the sport and helping them reach their goals. Outside the gym, you can find Alex hiking, baking cakes, and doing DIY projects around her house! </em> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/welcome-to-the-team-coach-alex/"> Welcome to the Team Coach Alex! </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 01 Nov 2022 12:42:00 GMT http://www.prototypetraining.com/welcome-to-the-team-coach-alex/utm_sourcerssutm_mediumrssutm_campaignwelcome-to-the-team-coach-alex thumbnail http://www.prototypetraining.com/you-will-be-missed-coach-evan/utm_sourcerssutm_mediumrssutm_campaignyou-will-be-missed-coach-evan I've been in the fitness industry for close to 15 years and I've owned Prototype for 10 of those. With that said, I have been fortunate to coach alongside many trainers and fitness coaches, I've had the pleasure of learning from many of them and I've also had the opportunity to coach many of them The post You Will Be Missed-Coach Evan appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/10/Evan.jpeg" alt="A man is sitting on a rowing machine in a parking lot." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> I’ve been in the fitness industry for close to 15 years and I’ve owned Prototype for 10 of those. </p> </div> <div data-rss-type="text"> <p> With that said, I have been fortunate to coach alongside many trainers and fitness coaches, I’ve had the pleasure of learning from many of them and I’ve also had the opportunity to coach many of them to develop their careers. </p> </div> <div data-rss-type="text"> <p> One of those coaches that came to us right out of college looking for an internship was Coach Evan. He had the willingness to learn and really wanted to pursue strength and conditioning. When he joined Prototype as an intern I thought, here is this shy and quiet kid, but he knows his stuff. </p> </div> <div data-rss-type="text"> <p> If you haven’t read any of Evan’s content <a href="https://prototypetraining.com/speed-series-want-to-run-faster-do-this-drill/"> you can read one of his articles here. </a> </p> </div> <div data-rss-type="text"> <p> Evan joined Prototype just before the pandemic struck in 2020. You could tell he had a passion for youth athletics but also wanted to get involved in more than just our coaching programs. </p> </div> <div data-rss-type="text"> <p> One of the unique things about Evan is that he wanted to learn how to meet and talk to new members about our process and programs at Prototype. We call those Free No Sweat Intro sessions. I think after shadowing a few of them with Coach Steve, he shared how he wanted to do more. </p> </div> <div data-rss-type="text"> <p> Evan didn’t come to Prototype with CrossFit experience, as a matter of fact he had his degree in Exercise Science and was a former D1 track athlete. But he wanted to learn and wanted to grow. </p> </div> <div data-rss-type="text"> <p> A couple stories come to mind… during one of our sit down meetings (we call them Career Roadmaps), he shared how he had a goal of buying a Tesla. We mapped out how to get there and one day, he rolls into work in his brand new Model 3… pretty awesome. </p> </div> <div data-rss-type="text"> <p> As the months rolled on, I can remember at our 2021 Holiday Party, Evan showed off his beatboxing skills on the mic. To everyone’s surprise, he not only blew us all away but became the life of the party. </p> </div> <div data-rss-type="text"> <p> It’s cool to see someone grow and transform over such a short period of time and also achieve their goals over that time. </p> </div> <div data-rss-type="text"> <p> Recently Evan was accepted into Nursing school and is moving on to pursue another career path where I assume he will grow and shine just like he did at Prototype. </p> </div> <div data-rss-type="text"> <p> Thank you for all that you’ve done and given to this community. You will be missed but this isn’t a goodbye, just a “see you later” </p> </div> <div data-rss-type="text"> <p> Cheers, </p> </div> <div data-rss-type="text"> <p> Mike and Team </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/you-will-be-missed-coach-evan/"> You Will Be Missed-Coach Evan </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 25 Oct 2022 14:03:00 GMT http://www.prototypetraining.com/you-will-be-missed-coach-evan/utm_sourcerssutm_mediumrssutm_campaignyou-will-be-missed-coach-evan thumbnail http://www.prototypetraining.com/on-my-mind-whats-changed-with-community/utm_sourcerssutm_mediumrssutm_campaignon-my-mind-whats-changed-with-community *On My Mind: Is an opinion piece, not necessarily factual* By: Mike Collette   Since the Covid pandemic, things have been different. It’s been a weird 2+ years which feels honestly a lot longer ago than it really is. I did a Google search before writing this to sort through my thoughts but stopped... Partly The post On My Mind: What’s changed with Community? appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/10/BlogEvent-Promotions.png" alt="On my mind what 's changed with community prototype training systems" title=""/> <span> </span> </div> <h4> *On My Mind: Is an opinion piece, not necessarily factual* </h4> <div data-rss-type="text"> <p> <b> By: Mike Collette </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Since the Covid pandemic, things have been different. It’s been a weird 2+ years which feels honestly a lot longer ago than it really is. I did a Google search before writing this to sort through my thoughts but stopped… Partly because it was hard to get granular, when you Google search <b> “how has Covid impacted community” </b> you get a lot of vague articles that mainly talking about public health impact as a community. </p> </div> <div data-rss-type="text"> <p> The bigger question I have is how Covid has impacted smaller communities. Communities that once were thriving. Communities that were created around similar interests and beliefs and relied on in-person interaction (so not talking about online communities). </p> </div> <div data-rss-type="text"> <p> At our 3rd annual <b> <a href="https://prototypetraining.com/3rd-annual-row-for-crows-recap/"> Row For Crows </a> </b> event, I gave a brief introduction speech to kick it off. If you were there you may remember what I shared about the event and community. </p> </div> <div data-rss-type="text"> <p> RFC is one of the biggest philanthropic events we host and run at Prototype but it’s also a culmination of what community means to us as a team. Where you can eat together, drink together, listen to music together, dance together, sweat and work out together, these are all things that we missed dearly during Covid and what weirdly brought people together while away… a shared experience. </p> </div> <div data-rss-type="text"> <p> This is my opinion and I’m sharing some vulnerability when saying this as I’m the owner of Prototype, but I feel the sense of community here has even changed. I say this because I feel it but also know it’s true at other gyms, we aren’t alone. I’m fortunate to be in several networking groups with gym owners all around the world and it’s been a common topic. There are questions along the lines of “how do I get my community back to pre-Covid levels?”. </p> </div> <div data-rss-type="text"> <p> My visceral reaction is even though we aren’t wearing masks every day, there is a new normal… but it may seem like we are back to what “normal” used to be. </p> </div> <div data-rss-type="text"> <p> Let’s think about what’s changed… work has become more convenient, we live in a virtual/digital world. Most companies have moved to a hybrid model, allowing you to work out of the comfort of your home. We’ve adopted new habits and have adjusted our schedules for modified commutes. We’ve got comfortable with new routines that shifted over night due to the pandemic but those behaviors have been maintained. This could be sleeping in later, working out less, eating out more as it’s a way to get out of the house… It’s become easier to make things that were once important, less of a priority. Some people have gotten dogs during the pandemic, had kids (guilty!). We may have even gotten more comfortable with isolation… we’ve gotten more comfortable not getting uncomfortable. I think we’re all guilty of it in some capacity. </p> </div> <div data-rss-type="text"> <p> Now this is my observation and I know there is lot more complexity to it as well, but these are all real things and when putting them into perspective. It makes comparing what life was like before COVID not an apples-to-apples comparison to what life is now. As a new dad and I’ve heard this from several people that there is “life as you knew it before kids and life after kids”. I guess this is a similar adjustment, but a bit fuzzier. </p> </div> <div data-rss-type="text"> <p> I’m sharing all of this because I’m having conversations about the impact this community has made on peoples lives over the 10 years we’ve now been open. From changing their health, creating passion around fitness, building long lasting relationships, finding their spouse, new best friend… found a community. There is quite the history there to reflect on and a lot of lessons learned for sure. </p> </div> <div data-rss-type="text"> <p> But as we go into year 10 and beyond, something that is on our mind is how to solve for the new normal. </p> </div> <div data-rss-type="text"> <p> <b> <em> How to innovate in this new environment? How to provide greater value? What does this new community look like and how do we make the same impact? </em> </b> </p> </div> <div data-rss-type="text"> <p> Quite frankly it’s something we obsess over. </p> </div> <div data-rss-type="text"> <p> We’re currently experimenting quite a bit at Prototype to innovate on community (Fermentation Fridays, truth reps, CDC workouts, development programs, young coaches internships, free kids programs, family workouts, team training, fundraising events… etc)… </p> </div> <div data-rss-type="text"> <p> <b> So I guess some questions I have for you is what’s changed for you? How is life different now? What part of the community attracts you to it? What do you want to see? </b> </p> </div> <div data-rss-type="text"> <p> I’m curious because we want to solve for this and make Community something we crave and look forward to. </p> </div> <div data-rss-type="text"> <p> Mike </p> </div> <div data-rss-type="text"> <p> <em> P.S I appreciate you reading this! If you got down this far, shoot me an email with your thoughts, I would love to hear from you. Here is my email address: Mike@prototypetraining.com </em> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/on-my-mind-whats-changed-with-community/"> On My Mind: What’s changed with Community? </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 13 Oct 2022 10:36:00 GMT http://www.prototypetraining.com/on-my-mind-whats-changed-with-community/utm_sourcerssutm_mediumrssutm_campaignon-my-mind-whats-changed-with-community thumbnail http://www.prototypetraining.com/prototype-of-the-month-lily-dickinson-lj/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-lily-dickinson-lj The criteria and standard that we look for when our team puts in their nominations for Prototype of the month are Coachability, Caring and Community and in our opinion, LJ encompasses all three of those qualities handily. Congratulations LJ!   I joined the prototype barbell club in August of 2021 from the recommendation of one The post Prototype of The Month: Lily Dickinson (LJ) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/10/Prototype-Of-The-Month-1.png" alt="A prototype of the month certificate for lily dickinson" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The criteria and standard that we look for when our team puts in their nominations for <a href="https://prototypetraining.com/"> Prototype of the month </a> are Coachability, Caring and Community and in our opinion, LJ encompasses all three of those qualities handily. Congratulations LJ! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I joined the <a href="https://prototypetraining.com/programs/strength/"> prototype barbell club </a> in August of 2021 from the recommendation of one of my friends who was already in the club. </span> </p> </div> <div data-rss-type="text"> <p> <b> What is your favorite part about being at <a href="https://prototypetraining.com/"> Prototype </a> ? </b> </p> </div> <div data-rss-type="text"> <p> <i> <span> <br/> </span> </i> <span> My favorite part of being at <a href="https://prototypetraining.com/"> Prototype </a> is the community. I honestly have never been surrounded by such a supportive, hardworking and kind group of people. The support you receive from your teammates is immense and powerful. Each and every one of my teammates has my complete and utter respect as both athletes and humans, they are so awesome and make the gym my favorite place to be. And let’s not forget our coach.  <a href="https://prototypetraining.com/about-us/#meet-our-team"> Joe </a> is one of my favorite people on the planet, he is just a great guy and anyone on the team can attest to that.  </span> </p> </div> <div data-rss-type="text"> <p> <b> What are your hobbies and activities? </b> </p> </div> <div data-rss-type="text"> <p> <span> My favorite hobby is definitely <a href="https://prototypetraining.com/programs/strength/"> weightlifting </a> , but outside of the gym I really enjoy reading, listening to music, and hanging out with my friends. </span> </p> </div> <div data-rss-type="text"> <p> <span> My other favorite thing to do is add to my extensive sock collection. My personal favorite right now has Bigfoot on them! I love showing off my fun socks at the gym.  </span> </p> </div> <div data-rss-type="text"> <p> <b> How has <a href="https://prototypetraining.com/"> Prototype </a> helped you or solved a problem for you? </b> </p> </div> <div data-rss-type="text"> <p> <i> </i> <span> Weightlifting is an awesome way to cope with the stresses that life throws at you. I have struggled with my mental health for a while and weightlifting has helped immensely. The feeling after making a big lift is indescribable, it seems that everything bad that happened that day has somehow disappeared and you are so deep in that moment.  </span> </p> </div> <div data-rss-type="text"> <p> <b> What are you continuing fitness goals to this point? </b> </p> </div> <div data-rss-type="text"> <p> <span> One of my favorite parts of <a href="https://prototypetraining.com/programs/strength/"> weightlifting </a> is how it encourages you to focus on the strength in your body rather than the size. It makes me feel empowered and strong. My goal right now is to just continue getting strong and make technical improvements. I’m taking it day by day and trying not to put all the focus on the number of kilos on the bar. All in all I just want to have fun and learn how to be a better Olympic lifter. </span> </p> </div> <div data-rss-type="text"> <p> <b> Favorite Quote </b> </p> </div> <div data-rss-type="text"> <p> <span> my favorite quote is by Joe “Getting jacked AF” </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-of-the-month-lily-dickinson-lj/"> Prototype of The Month: Lily Dickinson (LJ) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 10 Oct 2022 14:31:00 GMT http://www.prototypetraining.com/prototype-of-the-month-lily-dickinson-lj/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-lily-dickinson-lj thumbnail http://www.prototypetraining.com/3rd-annual-row-for-crows-recap/utm_sourcerssutm_mediumrssutm_campaign3rd-annual-row-for-crows-recap Thank you for another successful Row for Crows! We had our 3rd annual Row for Crows this year on September 24th and it was SUCCESSFUL! Thank you to everyone that participated in rowing, donations, and just the overall community atmosphere! A very special thank you to Sapporo Korean BBQ and to Arturo’s Ristorante in Westborough, The post 3rd Annual Row for Crows Recap appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/09/r4c.png" alt="A poster for the 3rd annual row for crows" title=""/> <span> </span> </div> <h3> Thank you for another successful Row for Crows! </h3> <div data-rss-type="text"> <p> </p> <p> We had our 3rd annual Row for Crows this year on September 24th and it was SUCCESSFUL! Thank you to everyone that participated in rowing, donations, and just the overall community atmosphere! </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> A very special thank you to <a href="https://sapporobbq.com/"> Sapporo Korean BBQ </a> and to <a href="https://www.arturosristorante.com/"> Arturo’s Ristorante </a> in Westborough, MA for sponsoring our Row for Crows event to benefit the <a href="http://callingallcrows.org"> Calling All Crows </a> organization! A huge thank you to <a href="https://www.redemptionrock.beer/"> Redemption Rick brewery </a> as well for being at the event to serve us &amp; donating their tips from the event to Row for Crows. Sapporo’s donated chicken wings with special sauces &amp; Arturo’s donated pizzas as well as monetary support to help reach our fundraising goals, we are grateful to call them our neighbors! </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/09/DSCF3542.jpg" alt="A group of people are standing around a bicycle in a parking lot." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> We also send a thank you to special guest <b> Chadwick Stokes </b> who played a full set this year after the row(as well as jumping on a rower and adding to our total meters)! </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> Our previous years we rowed 20,000 per team for over $20k and then 21,000 meters and raised over $23,000! This year was a push with a $22k goal for 22,000 meters! </b> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/09/DSCF3625.jpg" alt="A black and white photo of a band on stage" title=""/> <span> </span> </div> <h3> You’re awesome! </h3> <div data-rss-type="text"> <p> </p> <p> We did a great job this year with our rowing as well as donations! With 17 teams rowing 22,000 meters each, we rowed a grand total of 374,000 meters! And even bigger than that – we outdid ourselves with raising a total of <b> $31,841 out of a goal of $22,000! </b> Almost 10k OVER goal! </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> In addition, I have been fortunate to be 1 of 2 Social Capitalists from Next Jump <a href="https://prototypetraining.com/next-jump-partnership/"> (you can read my article on this honor here) </a> … with that being said, I committed to a $5000 donation match if we hit the $22,000 goal, which we did and I am very happy to be able to contribute more to this organization and for this event!! </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/09/DSCF3283.jpg" alt="A group of people are standing around a machine that says grateful deadlifts" title=""/> <span> </span> </div> <h3> Why we rowed: </h3> <div data-rss-type="text"> <p> </p> <p> Prototype and Empowered RX worked alongside Calling all Crows for our Row for Crows fundraiser, to aid in supporting and mobilizing music fans to join the feminist movements for justice and equality. General funding support is used to educate folks on the Here For The Music campaign to end sexual violence at shows and festivals, and the Unlocked Voices campaign to highlight the impact of mass criminalization on women and support all who are affected by this crisis. Funds are used to support concert outreach, to develop impact partner relationships, and to lead service and advocacy to support these campaigns. </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/09/DSCF3520.jpg" alt="A man and a woman are posing for a picture . the man is wearing a tank top that says empowered women." title=""/> <span> </span> </div> <h3> Thank you! </h3> <div data-rss-type="text"> <p> </p> <p> We could not have had just a successful day without each and every one of you. Another thank you to the entire community for coming together and giving your time, energy and compassion into such an impactful event! </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/09/DSCF3585.jpg" alt="A group of people standing in front of a store holding drinks" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/3rd-annual-row-for-crows-recap/"> 3rd Annual Row for Crows Recap </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 28 Sep 2022 01:13:00 GMT http://www.prototypetraining.com/3rd-annual-row-for-crows-recap/utm_sourcerssutm_mediumrssutm_campaign3rd-annual-row-for-crows-recap thumbnail http://www.prototypetraining.com/prototype-of-the-month-beth-varner/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-beth-varner The criteria and standard that we look for when our team puts in their nominations for Prototype of the month are Coachability, Caring and Community and in our opinion, Beth encompasses all three of those qualities handily. Congratulations Beth! Share your experience at Prototype I joined the Prototype family in the summer of 2020. I The post Prototype of The Month: Beth Varner appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/09/Prototype-Of-The-Month.png" alt="A prototype of the month certificate for beth warner" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> The criteria and standard that we look for when our team puts in their nominations for Prototype of the month are Coachability, Caring and Community and in our opinion, Beth encompasses all three of those qualities handily. Congratulations Beth! </p> <p> </p> </div> <div data-rss-type="text"> <p> <b> Share your experience at Prototype </b> </p> </div> <div data-rss-type="text"> <p> <span> I joined the Prototype family in the summer of 2020. I suffer from severe anxiety and the pandemic had me spiraling into a dark place. I had tried a few other gyms when we moved to Westborough from North Carolina but they weren’t a good fit. I made a phone call to Prototype and, even over the phone, I felt that I had made the right choice instantaneously. Having the virtual option was nice but the outdoor classes were outstanding- even now I miss the days of being outside at a 5:30 class on a beautiful night watching the sunset. From then to now, this gym has changed my life in a way that I didn’t know a gym could. It’s the coaches and community that continue to show me that I am stronger than I think I am. When I doubt myself, this community doesn’t. They know what I am capable of accomplishing even when I don’t. I quickly wanted to share this feeling with my family. My son, Macklin, has participated in 2 kids programs and has loved Prototype as much as I do. As he gets older, the plan is to get him in any and all programs that are available. He quickly gained strength and confidence in such a short amount of time thanks to Sam, Jack and Evan. </span> </p> </div> <div data-rss-type="text"> <p> <b> What is your favorite part about being at Prototype? </b> </p> </div> <div data-rss-type="text"> <p> <span> My favorite part about being at Prototype is the sense of family when you are there. You walk in and everyone says hi. You show up and people are happy you are there. You accomplish something you have never accomplished before, no matter how big or small, and people are cheering for you. You PR something and you are celebrated in a big way. You are constantly reminded of just how strong you are. That simply doesn’t happen at other gyms. Since joining, I have had 2 surgeries and had to step away for months to handle an intense workload. This community checked in on me, worried about me, missed me and was cheering me on when I returned. </span> </p> </div> <div data-rss-type="text"> <p> <b> What are your hobbies and activities? </b> </p> </div> <div data-rss-type="text"> <p> <span> One of my very favorite things in the whole world is kayaking. I find such peace in it. My family loves to travel-especially to the beach, Vermont and Maine. We love music and enjoy going to all of the concerts we can get to. </span> </p> </div> <div data-rss-type="text"> <p> <b> How has Prototype helped you or solved a problem for you? </b> </p> </div> <div data-rss-type="text"> <p> <span> I have experienced some intense trauma in my life. These events have changed me and continue to consume me. When I am at Prototype, these events don’t enter my mind. They don’t consume me. All I focus on is the workout. There is no room for other thoughts when you are taking on lifts, rowing, pullups, carries, burpees, jumping, biking, etc. For an hour, it’s all gone. What makes it even better is getting to spend that hour with some amazing coaches and people. Getting to go with my friend Melanie is the cherry on top. She knows my trauma. She knows my anxiety and pain. She fights for me, pushes me and believes in me and for that I will be forever grateful. </span> </p> </div> <div data-rss-type="text"> <p> <b> What are you continuing fitness goals to this point? </b> </p> </div> <div data-rss-type="text"> <p> <span> Keep getting stronger. One thing that Prototype has taught me is that the little things are big things. While I modify workouts, sometimes a lot, I am still getting stronger. More specifically, I am currently working on box jumps. My family even bought a box for our home- it’s one of my son’s favorite things in the world. He is one of my biggest fans and one of the reasons I work so hard on myself. </span> </p> </div> <div data-rss-type="text"> <p> <b> Favorite Quote </b> </p> </div> <div data-rss-type="text"> <p> <span> I keep two quotes from Eleanor Roosevelt in mind every day but especially when I am at the gym- </span> </p> </div> <div data-rss-type="text"> <p> <span> “You must do the thing you think you cannot do.” </span> </p> </div> <div data-rss-type="text"> <p> <span> and </span> </p> </div> <div data-rss-type="text"> <p> <span> “Do one thing every day that scares you.” </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-of-the-month-beth-varner/"> Prototype of The Month: Beth Varner </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 06 Sep 2022 14:05:00 GMT http://www.prototypetraining.com/prototype-of-the-month-beth-varner/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-beth-varner thumbnail http://www.prototypetraining.com/fermentation-friday-at-prototype/utm_sourcerssutm_mediumrssutm_campaignfermentation-friday-at-prototype WHO'S EXCITED FOR FERMENTATION FRIDAY?! In our effort to educate our community on the importance of #GutHealth, we are hosting our FIRST fermentation Friday at Prototype. This will be a live workshop where we will prepare fermented veggies for you to take home, get some information on what fermented foods do for you, and learn The post Fermentation Friday at Prototype appeared first on Prototype Training Systems. <h3> WHO’S EXCITED FOR FERMENTATION FRIDAY?! </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/08/unnamed-1.png" alt="A poster for a fermentation workshop starting friday 9/2." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> In our effort to educate our community on the importance of #GutHealth, we are hosting our FIRST fermentation Friday at Prototype. This will be a live workshop where we will prepare fermented veggies for you to take home, get some information on what fermented foods do for you, and learn some cool recipes as well! </span> </p> </div> <div data-rss-type="text"> <p> <span> There are a TON of amazing health benefits to eating fermented foods… from increasing energy, reducing blood sugar, and improving your GUT HEALTH! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Our FIRST Fermentation Friday will be <b> this Friday (September 2nd 2022) at 130pm at Prototype </b> . You can get your workout on at the 12pm class, cool off then get your fermentation on! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Also, </span> <span> IF you would like more info on Fermentation before this Fridays workshop our good friend and Next Jump external partner <a href="https://www.cuisineinspired.com/daniel-chavez-bello-chef-interview.html"> Chef Dani Chavez-Bello </a> (3-star Michelin Chef) will be teaching how to ferment on Thursday at 11am ET and sharing information on the health benefits.. </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> There will be a lot of awesome information on how to ferment and how its so beneficial to your gut health! use the link below to join Thursday’s class! </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <h4> Link here: Fermentation with Chef Dani </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Here is a list of supplies you will need. We will purchase a BUNCH of vegetables but feel free to bring what you would like. </span> </p> </div> <div data-rss-type="text"> <p> <span> If you’d like to participate make sure to purchase at least 1 32oz jar or 64oz jar (details below)! </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/08/unnamed-2.png" alt="A poster for prototype fermentation friday with pictures of vegetables" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> o </span> <a href="https://www.amazon.com/Ball-Quart-Silver-Wide-Mouth/dp/B00G9DNO28/ref=sr_1_2?keywords=Ball%20Quart%20Jar%20with%20Silver%20Lid%2C%20Wide%20Mouth&amp;qid=1660849303&amp;s=home-garden&amp;sr=1-2&amp;fbclid=IwAR3rxjJcppDRyfGIlGMCumN6ZWIcPN6zfsUsSdcTYDmmgrkDX9Bses_Eib8"> <span> https://www.amazon.com/Ball…/dp/B00G9DNO28/ref=sr_1_2… </span> </a> </p> </div> <div data-rss-type="text"> <p> <span> o </span> <a href="https://www.amazon.com/Ball-Mouth-Half-Gallon-Jar/dp/B00YVYPHX6/ref=psdc_289814_t2_B07F3FRS44?fbclid=IwAR1_3bnUn-ybi-pjevzfdYnE4bX8YvQYZOHWxyKDpBDQz06zujlzc6FgDJ4"> <span> https://www.amazon.com/…/ref=psdc_289814_t2_B07F3FRS44 </span> </a> </p> </div> <div data-rss-type="text"> <p> <span> Grocery List: </span> </p> </div> <div data-rss-type="text"> <p> <span> Optional ingredients: </span> </p> </div> <div data-rss-type="text"> <p> <span> o Black peppercorns </span> </p> </div> <div data-rss-type="text"> <p> <span> o Juniper berries (5) </span> </p> </div> <div data-rss-type="text"> <p> <span> o Shallot (1) </span> </p> </div> <div data-rss-type="text"> <p> <span> o Fresh thyme </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Anyone is welcome join as we will be sharing how to prepare and ferment veggies. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> ANDDDDD as a special guest, </span> <a href="https://www.facebook.com/groups/486417358122648/user/679751620/?__cft__[0]=AZX_gE9tTOmmrol-M7dDyHqjEvBiuLWkMrnm6gEyX3Js3yQ2fN7-QAiqzIyosV0JxTdKpvKI6Dp0LYGAEj39W_WqFQgxMDCiarSEDmzG9fUYAd90_-x5Rt0Jq48QBDn8aHoPaudJEQ_JOlLriXCQW3EMyIVNWpJa_Zs0ScyyNIGEj9zvPgfUADMcujddcgXUXzw&amp;__tn__=-]K-R"> <span> Jay Chung </span> </a> <span> (owner of Seoul Kitchen) will be sharing how to make your own KIMCHI and will be bringing for you all to try! We are super pumped and grateful to have Jay as part of this! If you don’t know…Kimchi is a traditional Korean side dish of salted and fermented vegetables, such as napa cabbage and Korean radish. Super healthy and good for you </span> <a href="https://www.facebook.com/hashtag/guthealth?__eep__=6&amp;__gid__=486417358122648&amp;__cft__[0]=AZX_gE9tTOmmrol-M7dDyHqjEvBiuLWkMrnm6gEyX3Js3yQ2fN7-QAiqzIyosV0JxTdKpvKI6Dp0LYGAEj39W_WqFQgxMDCiarSEDmzG9fUYAd90_-x5Rt0Jq48QBDn8aHoPaudJEQ_JOlLriXCQW3EMyIVNWpJa_Zs0ScyyNIGEj9zvPgfUADMcujddcgXUXzw&amp;__tn__=*NK-R"> <span> #GUTHEALTH </span> </a> <span> ! </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/08/seoul-kitchen.png" alt="A black and white logo for seoul kitchen korean sushi" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> We hope to see you all there! </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/fermentation-friday-at-prototype/"> Fermentation Friday at Prototype </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 31 Aug 2022 11:11:00 GMT http://www.prototypetraining.com/fermentation-friday-at-prototype/utm_sourcerssutm_mediumrssutm_campaignfermentation-friday-at-prototype thumbnail http://www.prototypetraining.com/introducing-truth-reps-at-prototype/utm_sourcerssutm_mediumrssutm_campaignintroducing-truth-reps-at-prototype Several months ago during the CrossFit Open we conducted an experiment on how many of our members were actually giving no reps during an open workout. It may surprise you, but it didn’t surprise us that the majority of individuals gave good reps (41%) when in reality they should’ve been no reps.    Now the The post Introducing Truth Reps at Prototype appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/08/Truth-reps.png" alt="Two hands giving a thumbs up and a thumbs down with the words introducing prototype truth reps" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Several months ago during the <a href="http://games.crossfit.com"> CrossFit Open </a> </span> <a href="https://prototypetraining.com/no-rep-why-its-so-hard/"> <span> we conducted an experiment on how many of our members were actually giving no reps during an open workout </span> </a> <span> . It may surprise you, but it didn’t surprise us that the majority of individuals gave good reps (41%) when in reality they should’ve been no reps.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Now the purpose of that was to demonstrate how difficult it is to give truth even in a setting that is incredibly low risk for giving feedback (the gym!). The newest experiment that we are looking to conduct over the next several weeks is something we have taken from </span> <a href="http://www.steadybuckets.org/"> <span> Steady Buckets </span> </a> <span> called “Truth Reps”. Coach Macky Bergman, owner and founder of Steady Buckets which is the largest Youth basketball nonprofit in New York City servicing over 2500 underprivileged kids, has adopted this into his regular coaching practice </span> <a href="https://prototypetraining.com/ep-58-the-community-conversation-macky-bergman-of-steady-buckets-changing-youth-sports/"> <span> (you can watch/listen to our Community Conversation with Coach Macky here talking about it!) </span> </a> <span> I’ve been fortunate to spend a lot of time with Macky over the past year and he has seen 10 and 11-year-olds be able to learn plays and drills that would take college level teams months to learn, in just a few hours. How has he done it? A peer to peer coaching model. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The concept is simple, but the value is so great. The coach sets the criteria for the drill, teaches the athletes the drill then has each athlete pair or team up and demonstrate the drill. The athlete has to give a thumbs up if the drill is executed PERFECTLY or a thumbs down to their partner/teammate if it’s not but has to explain why. While the athletes are doing this, the coaches are observing the feedback givers and coaching them, not the athlete. There are additional nuances that make Truth Reps so beneficial, but the biggest impact is the peer to peer coaching. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The value in this peer to peer coaching model checks several boxes: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> 1/ When learning something, the best way to retain that information after learning it is to teach it. Adopting this practice creates greater levels of mastery for the instructor, even if the content is still relatively new. In other words, teaching others helps us learn better </h4> <div data-rss-type="text"> <p>   </p> </div> <h4> 2/ Giving feedback tends to create more opportunities to receive feedback. More often than not, we have an imbalance in our life to giving or receiving feedback. Those that tend to get more feedback should get reps on giving, and those that tend to give more should get reps on receiving. This model allows for a balance of both. </h4> <h4> </h4> <h4> 3/ It’s really hard. Back to the No Rep experiment, we did during the CrossFit Open, giving a consistent “no rep” when someone is trying their hardest is challenging. However, it’s an opportunity to help others get better. </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> When talking about truth reps, one thing has become apparent… those out there that want to improve and get better are always actively seeking feedback and coaching. It’s like being a sponge for growth.  And from our perspective as coaches, our goal is to help our clients/members/athletes any way we can to improve, get a competitive edge, and accomplish their goals. So when talking with Macky and Coach Jon about this, it made sense to bring it to Prototype! </span> </p> </div> <div data-rss-type="text"> <p> <span> Something we have preached religiously at Prototype is that technical inefficiencies in movement lead to wasted energy. An important part of what we coach at Prototype (CrossFit) requires coordination, which requires hours of reps working on those movement patterns. As you develop the consistency in the technique, we dial up the intensity with what we’ve learned and it leads to a better workout. The better you move, the longer you’re in the game. The more efficient you move, the more work you can get done without wasting more energy. Improve technical efficiency, and increase work capacity. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Lastly (and if you’ve gotten this far, thank you!), when doing anything new or different our mindset is important. My advice is to keep an open mind, lean into the coaching and open up/try to be receptive to doing things a bit different. Who knows, you might just love it! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So you’ll be seeing some WODs over the next few weeks with a *Truth Reps* notation on them, so you will get to see what it’s all about! </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/introducing-truth-reps-at-prototype/"> Introducing Truth Reps at Prototype </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 30 Aug 2022 18:53:00 GMT http://www.prototypetraining.com/introducing-truth-reps-at-prototype/utm_sourcerssutm_mediumrssutm_campaignintroducing-truth-reps-at-prototype thumbnail http://www.prototypetraining.com/meet-our-new-coaches/utm_sourcerssutm_mediumrssutm_campaignmeet-our-new-coaches At Prototype, we take pride in our Coach Development Program and are very fortunate to have some of the best Coaches and Trainers in the area working right out of our facility. Several months ago, we started our Young Coaches Program, were we offered internships to high schoolers who wanted to pursue the field of The post Meet our NEW Coaches in Development! appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> At Prototype, we take pride in our Coach Development Program and are very fortunate to have some of the best Coaches and Trainers in the area working right out of our facility. Several months ago, we started our Young Coaches Program, were we offered internships to high schoolers who wanted to pursue the field of Strength and Conditioning. Over the summer, we had 3 Young Coaches go through that program to develop a sense of the fitness industry. Prior to the YCP, we have grown several coaches through our community at Prototype and rarely hired externally. </p> </div> <div data-rss-type="text"> <p> Culturally, it’s important to us that our team members at Prototype check several boxes for us, but the biggest is caring deeply to improve self and to improve others. To that end, we are excited about 2 of our newest coaches going through our CDP (Coach Development Program). </p> </div> <div data-rss-type="text"> <p> Read below to get to know both Tanya and Chanel </p> </div> <h3> Chanel Augustus </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/08/unnamed.png" alt="A woman is petting two dogs in the grass" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> “I am a certified personal trainer, life coach, as well as continuing education for Nutrition Coaching. While growing up I was not your typical athlete, through personal experience through the years I have found that upkeeping a fitness regimen is the most important part to mental strength. I began training with my fiance who is an athlete of 20+ years, and in doing so realized that I also wanted to help individuals with their fitness journey. My passion is to assist others in learning how to take back their life by growing their confidence with leading a healthy and fit lifestyle. </p> </div> <div data-rss-type="text"> <p> Outside of Prototype I spend the majority of time with my fiance and my two dogs, Tiger and Loki. I enjoy drawing and painting, as well as am continuing my education with additional classes in physical training and nutrition.” </p> </div> <h3> Tanya Wareck </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/08/unnamed-scaled.jpg" alt="A woman with long blonde hair is wearing a striped sweater and smiling." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Tanya Wareck is a board certified behavior analyst who’s supported children and adults with neurodevelopmental disorders for over a decade. Tanya’s personal health experiences and passion for helping others, ignited her journey towards coaching and empowering clients on their individual path towards wellness. Tanya is able to integrate individualized behavior change methodologies with her clients unique health and fitness goals. Tanya embraces a holistic and sustainable approach to health and wellness. </p> </div> <div data-rss-type="text"> <p> </p> <p> Tanya currently holds a personal trainer certification and Precision Nutrition Level 1 certification. Tanya also has over 8 years of weight lifting experience and has competed in both natural bodybuilding and raw powerlifting competitions. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> In her free time she enjoys music and the arts, spending time with family and friends, being outdoors, Christmas tree farming, watching New England sports (go Celtics!), snuggling up with her 3 cats, reading, coffee, and LIFTING THINGS! </p> <p> </p> </div> <div data-rss-type="text"> <p> <u> <b> Education/Certifications </b> </u> <br/> -M.S. Behavior Analysis <br/> -Licensed and Board Certified Behavior Analyst <br/> -NASM Personal Trainer, Precision Nutrition Coach Level 1 <br/> -Working towards NBHWC certification <br/> -CPR/AED </p> </div> <div data-rss-type="text"> <p> </p> <p> You might have met them at one of your classes this week or last but we are excited to have them with us! If you see them next week please introduce yourselves </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/meet-our-new-coaches/"> Meet our NEW Coaches in Development! </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 23 Aug 2022 10:56:00 GMT http://www.prototypetraining.com/meet-our-new-coaches/utm_sourcerssutm_mediumrssutm_campaignmeet-our-new-coaches thumbnail http://www.prototypetraining.com/2022-wet-hot-summer-throwdown-recap/utm_sourcerssutm_mediumrssutm_campaign2022-wet-hot-summer-throwdown-recap Great day, great energy, and great people. Our 8th annual Wet Hot Summer Throwdown was so much fun!! To give you context one the day, there were 3 events along with a floater event: Event 1 Details: Event 1 took place at Prototype and it required each teammate to perform a 1 rep max (1 The post 2022 Wet Hot Summer Throwdown Recap appeared first on Prototype Training Systems. <h2> Event 1 Details: </h2> <h3> Here were the results for WOD 1: </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/08/Screen-Shot-2022-08-08-at-9.57.30-AM.png" alt="Three sheets of paper with numbers and letters on them" title=""/> <span> </span> </div> <h2> Event 2 Details: </h2> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/08/Event-2.png" alt="A poster for wet hat throwdown summer 22 event 2" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Event 2 was pretty cool… while it was HOT outside, it was our first event that we moved from Prototype to another location to perform this event. The workout had a 20 min cap and started at Prototype and we required the athletes to run to Todd and Peg’s house which was a 1.2-mile run. </p> </div> <div data-rss-type="text"> <p> Now… that wasn’t all… once they finished the run, with whatever time that was left, we had them alternate rounds of 7 burpees and 7 air squats with their partner. </p> </div> <div data-rss-type="text"> <p> This one got SWEATY for sure and was probably the hardest event of the day. We have some pics below and results! </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/08/IMG_1855.jpg" alt="A group of people are standing around a basketball hoop in a park." title=""/> <span> </span> </div> <h3> Here are the results for event 3: </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/08/Screen-Shot-2022-08-08-at-10.08.44-AM.png" alt="A screenshot of a website showing a list of tasks." title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/08/IMG_6670.jpg" alt="A group of women are posing for a picture in a gym." title=""/> <span> </span> </div> <h2> FINAL STANDINGS: </h2> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/2022-wet-hot-summer-throwdown-recap/"> 2022 Wet Hot Summer Throwdown Recap </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 08 Aug 2022 14:17:00 GMT http://www.prototypetraining.com/2022-wet-hot-summer-throwdown-recap/utm_sourcerssutm_mediumrssutm_campaign2022-wet-hot-summer-throwdown-recap thumbnail http://www.prototypetraining.com/ep-78-the-community-conversation-aniella-neiva-crossfit-is-my-therapy/utm_sourcerssutm_mediumrssutm_campaignep-78-the-community-conversation-aniella-neiva-crossfit-is-my-therapy Thank you for checking out the Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 78 The Community Conversation: Aniella Neiva – Crossfit is my therapy appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/07/Community-Conversation.png" alt="An advertisement for prototype training systems shows a man and a woman" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out the Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-77-the-community-conversation-micheal-cuthbert-mindset-of-a-division-1-athlete/" target="_blank"> (Check out our last episode here) </a> </p> </div> <div data-rss-type="text"> <p> This is our 78th episode of The Community Conversation, and today this month’s prototype of the month, Aniella Neiva and coach Mike are discussing how CrossFit can provide a therapeutic outlet for people. </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> All right everyone. Welcome back to the community conversation hosted by prototype training systems and yours truly, Mike Collette. On this week’s episode. We have longtime prototype member Aniela. She’s been here for over eight years. She’s also one of our community business sponsors super pumped to have her on and I mentioned she’s also our prototype of the month last month, so just super pumped to have her learn a lot more about Aniela and her story and journey here at prototype. So tune in last cecum your episode starts right now. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> All right, everyone. Welcome back to this week’s community conversation super pumped. Today we got Aniela on the community conversation. A lot of you guys know Aniela she gets in gets after that at the gym. She’s actually been a member here at prototype since 2014. I don’t know if you knew that. And yeah, it’s eight years, you’ve been coming to the gym. It’s been a long time and also the prototype of the month. And on top of that, one of our awesome community business sponsors with sparkling clean. So super pumped to have you on the community conversation today. </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> Thank you. Mike. Yeah, it’s a pleasure. And it’s funny, because I had to go back on Wodify to check. I was like, I wasn’t sure if it was 2015. You know, when I first started, but it’s I was like, yes, that’s, it’s been eight years. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> That’s crazy. Right? Eight years? Yeah. The what? Why don’t we start there? Why don’t you walk us through what your uh….. I think I remember a bit because I’m pretty sure I took you through. Like, I think we called it elements at the time. Like it was like a group class like onboarding. Now we do like one on one and call it virtuosity. But I don’t know if you remember. But why don’t you walk us through kind of like your first like, week or first workout or what your first experience was when you came to prototype eight years ago? </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> Yeah, it was. It was really interesting. So my husband, Andrew, so he worked for a long time and afterwards. So I at that time, we only have one car . So I keep you know, driving back and forth, you know, drive by the gym, and I look at that I’m like, oh, I should try. But I was always like, you know, I’m not sure if I can do that. You know, because CrossFit wasn’t a thing yet. back then. So, one day, I don’t know, I just decided I call some of my friends to, you know, give us some motivation to go together. So I was like, let’s try this. You know, it looks really cool. I saw all the people running around, you know, outside on the street, I’m like, Oh, that looks really fun. And it was something different because I used to go to a Gold’s Gym. Just to keep, you know, moving and trying to do something. But it wasn’t really fun. I used to go there and you know, not knowing exactly what to do. So I prototype when I first started, like, first week was a little crazy. I couldn’t walk like three days. I definitely </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> Do you remember your first workout? Do you remember what it was? What you guys did? </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> Not sure it was it was a lot. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> I remember you were in it. You guys were in a group. And I remember girls. </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> Yes, </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> That’s right. And I remember like, you guys, were all speaking Portuguese. And I was just like, I don’t really, and you guys know, kept coming back. And I was like, Oh, this is awesome. You guys are like all into it was so cool. Yeah, yeah, we had a group and it was really nice. Because it was something totally different. You know, we were like getting out of our comfort zone, trying to do you know, different things like, pull up, you know, double wonder, you know, we I’ve never done that before. So all you know, the movements that we had to get used to it was it was really different in that it was really excited to you know, have all the people around you were cheering you. So it was it was great. </p> </div> <div data-rss-type="text"> <p> Awesome. Yeah. The funny getting a comfort zone. It’s like a lot of folks that, you know, come into product day for like the first time. You know, that’s like a kind of a common thing because it’s it’s intimidating, right. Like you said, you were working out at Gold’s Gym. I’m not sure what your routine was. But I don’t know. Were you were you doing group classes there? Were you working out by yourself? Like, what was that? </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> Well, I did some classes actually with Angie. Long time ago, remember? </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> Yes, yes. </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> Oh, that was awesome. But when I was just doing it, you know, by myself. And so I used to go and help me a little bit because he was better. But I just used to hate the machines. You know, sometimes I would go there just to talk to people. You know, I had some friends then we would like I laughed, and I was like, Oh my God, I didn’t work out not even 10 minutes, so it wasn’t really like it. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> It’s I guess it’s more of a social club and like, yeah, </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> yeah, you can call that. Yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> That’s one of the cool parts about like, the group classes and the camaraderie and community building is like, it’s like, you know, it’s part you’re working out. You’re when you come in for the class, like you’re gonna work out like we’re not gonna let you come in and just talking and not workout. But yeah, the benefit to being able to kind of build it. Yeah. Yeah, that’s right. I know you’ve been working out for like, in here and doing stuff for a long time. It’s funny, like when we do these to be conversations it’s like it’s almost like a walk down memory memory lane in a sense, but like, what are some of the things you remember like suddenly like your your favorite moments and they’ve done a bunch of art competitions and all those sorts of parties, like what are your like, the memories or things that come to your mind? </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> Yeah. I have a lot of Memories, but one that really sticks to my mind. It was the first, I think it was an internal competition. And the first one I was like, terrified. And because everything was so new, and I was like, I don’t know, if I was gonna do scale, if I was gonna do an RX, I was all confused, afraid. And then I had my daughter, my little one, she was there. She was really, maybe she was what, six, seven years old. She was really young. And she was right there like cheering me and she’s like, Mom, you do. And I was like, she said, awesome. Like, come on, Mama. She was dancing with him. He was gonna, I was looking at that and just gave me like, motivation to just get it done. And at the end, I was like, so proud of myself because it was so much better than I thought. And I felt awesome after. So that’s, it’s like, every day, I have a great memory there. Because I used to tell people that CrossFit, it’s my therapy, it’s part of my therapy. So it’s on my, it’s on top of my list of priorities. So it’s like, if I’m having a bad day, you know, if I’m down, you know, struggling with something. When I go there, for one hour, we changed the whole, the whole thing, my mood, and I always come out, I usually tell Brian, I was like, Brian, I’m so happy I came here. Because when I leave, it’s like something that I can’t explain. And I know a lot of people feel like that. So it’s awesome. All the you know, the feeling of you belong to something. Everybody’s always so kind, so nice. So that that’s something unusual, weird, especially nowadays with this crazy world. So I it’s like, you know, I’ve been on and off for so many years with like, you know, injuries and my crazy schedule. But it’s always on top of my list, like I have to go back. And I’ve been actually, I think the past month, I’ve been like my goal. It’s like, three, four days a week, and I’ve been getting there. So I’m really happy about it. I feel really good. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> It’s awesome. Yeah, the, you said a lot of cool things want to like you said, CrossFit as part of the your therapy, I feel like, sometimes it’s more like the mental, right, we work out more for our mind than we do for our body. Right, you get the benefit of both, right? And so that’s, it’s so true. I think it’s interesting, like you mentioned, like, folks, you see mentioned this to like, to people to like, I think people that don’t understand it, it’s like, or have done it, or have done the sort of working out or in a community with other people, like you’re all kind of pushing each other, but you’re more so pushing yourself. And it’s like this feeling you mentioned, like the moment with your daughter, like you’re doing this competition, we’re doing something that, you know, is uncomfortable for you that scared you. And then your six year old is like cheering you on, but typically, it’s like the other way, right? It’s like, you’re cheering kids on because they’re like doing activities. And now it’s like the roles are reversed. And it almost like creates like a, you know, is almost like even more relatability which is which is interesting. But to kind of stay on this like this. This idea, like for someone that’s been working out a product for eight years is like you mentioned, like the the fears and like kind of getting out of your comfort zone. What would you say to someone that’s never been crossed before or new that’s like, interested in like trying it or, you know, like maybe like a piece of advice that you would give to like, you know, saying someone just signed up at the gym and you met them for the first time and they’re like, they’re in the same position you’re in the nervous or scared? Like what would be your advice? </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> I’m sure I can tell it’s gonna be the best experience ever. It’s the feeling when you the environment, you know, it’s so different than just going to a gym. And, you know, everything it’s a whole package, you know, you get a whole package, you know, community, the coaches, the workouts, it’s like, makes you you know, push yourself every single day push you to your limits. Or, you know, like, that’s one thing I’m trying to I’m learning to know my limits because you can you always wants to do more and more because it feels so good. So it’s like I said, where I live, when I sometimes a lot of times when I am there I go there I’m like sad or I have something going on personal life. You know, when I live it’s the feeling it’s like oh my gosh, it’s so good. You can even explain it’s awesome. It’s really good. Yeah, for me, it’s it’s literally more like a mental. Like I’ve been working a lot in my mental health with everything. going on, you know, pandemic. You know, I started my business three years ago. So lots of change lots of challenges. So I need this. It’s like, it’s one thing that I need in my life, you know? </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> Awesome. Yeah, the, I want to talk about that, too. So you mentioned that you started your business three years ago. And you guys, like, just do an awesome job. I mean, you we have you guys come in and out the gym and everything that what’s that been like, you know, entrepreneurship, business ownership, like, what’s that like to explain that because some folks are listening to this, like, you know, I don’t know if you know, this, it’s like, like, I ran the stats one time, it’s like 30 to 40% of our members that are like the adults, not the kids, not including them, or like, some level some business owner or entrepreneur or small business owner or whatnot. So yeah, I think people can kind of share those, like those struggles, right? Being like the person in charge of that, like, what’s that experience been like, over the last like, three years, </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> it’s been a challenge, especially, you know, like, everything’s really new for me. And starting this journey, it’s really, it gets, you know, ups and downs, but it’s been awesome. I’ve been learning a lot. And it’s like, each day, I feel more passionate, in what we do, when especially in our industry, it’s not easy, you know, but I feel like after the after COVID, things changed a lot. Protocols, a lot of things we put in order. And right now, it’s like, we have a team of almost 20 people. So I feel really blessed. And really grateful, because we have like a great team with us. And I little by little, I’m learning to delegate, you know, because, you know, as a business owner, you always think nobody’s gonna do you know, what do you do better than you, but I’ve changed the, you know, it’s like changing the mindset. So I’m working a lot, you know, I have a memory, you know, so I’ve been doing a lot of conferences, you know, with people, like leaders in the industry. So I’ve been learning a lot. And it’s one thing that I really, like, it’s a, it became a passion, you know, so I’m really grateful for that what we’re doing, and we are changing so many people’s lives, you know, people that work with us and clients. So it’s, it’s a lot involved, it’s really a lot. So and we are I’m also really proud we partnered up with this great organization, it calls a cleaning for reason, we give free cleaning for cancer patients. So if you guys know anybody, so it’s like, totally free. I’ll have my team there. We do like a free cleaning, it’s to actually cleanings two months, period, so you just have to go online, you can can search those up on the website, it’s all the information, it’s all in there. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> What’s the what’s the website? Aniela? Can you let everyone know, my need for reason, Cleaning for a Reason? Do you go they go to that website, or they go to your website, </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> they go to their website, and they’re gonna find like a local in the area. And I’m pretty sure there’s other companies cleaning companies in the area to but we do that and it’s like something that it changed. You know, when I go to somebody’s house, you know, they saw limited, you know, with the disease and they can’t do much. So it feels like, from the bottom of my heart and all my cleaners. It’s like something that we do is so proud to be helping people. You know, like we all I’m sure everybody has a family member or friend that went through, you know, the whole process. So it feels really good. So giving back to the community and you know, it feels really awesome. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> That’s so cool. I did not know you guys are doing that doing that. So cleaning for a reason.com go to local and yeah, anyone that’s, that’s listening. So you guys do two cleanings over a two month period. And that’s such a cool thing to get back. I did not know that. So that is so awesome. You guys are doing that. And I mean 20 People you have on your team, I did not know that your team is like it’s exploded. Oh my goodness, that is so great. I’m so happy for you. </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> I just hired my office manager. So little by little things are getting back on track. You know, I am having more time to do my things because before we just me and Anderson we were trying to do everything came to a point where like, you know what, we can do this anymore? Working 24/7 It was crazy. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> Totally, I can totally understand. I can totally understand that when you’re that when you’re the owner when you’re the boss you you wear every hat and you might do that. To be able to in just three years to be able to get to a place where you feel a little bit more balanced. It’s pretty impressive. So that’s awesome. That’s hats off to you. That’s awesome. Um Okay, so So I want to just move the conversation back into like the fitness side of things. Like, you’re, you’ve been here for eight years. I know you have like goals and things you’re working on, I think you mentioned something kind of like knowing your limits like, and that sort of thing. What are your goals right now? What are the things that you’re kind of like pushing yourself towards? I know, you mentioned consistency, like working out three to four times a week? What are the what are the what are the things you’re working towards? </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> Right now, my number one goal is being consistent. You know, because I’ve been put, I was putting off for a long time, you know, because work, you know, family, all that. But that’s my number one goal. And so far, like I said, it’s been great. So that’s my main thing, and just try to get stronger. I had a lot of injuries in the past, you know, because not only because of CrossFit, but I mean, my work was 100% physical, so I was working like 10 hours a day, running to CrossFit, you know, to get my workout done. So I got a lot of injuries. So not too long ago, I was doing chiropractor PT, so I was trying to get better. And now actually, it’s I’ve been feeling great. Like the other day, I did some pull ups because I couldn’t hang from a bar for like over a year that was really, really frustrated. But it’s the last month it’s been like, so every little step like a little pull up that I could do it hanging from the back, it just felt really nice. So I’m just respecting my body. And little by little </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> it’s awesome. I mean, like 10 hour days, physical labor, and then busting your butt in the gym. You don’t you don’t go easy, go hard. So I can see that taking a toll. But that’s I love that I love the goal of consistency, because you always say consistency beats intensity over time. So you know, just being able to listen your body, stick with it, like getting those three to four workouts, but also, like, what you’re doing too is like you’re managing your time to be able to prioritize fitting in, which probably helps from a productivity standpoint, from just like, you know, we talked about the mental component to it, as well. So all that stuff kind of ties into that’s so cool. I got another question of kind of flip flopping here go back until like the business stuff. You know, so John, my brother, like we work together. And it’s always hard working with family. It all started out there you can you can decide to answer this or not. But is it? Is it been a challenge? Or maybe it’s been easy? Like i What is it like working with husband or wife? </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> Right now it’s super easy, because we I have my role, and he has his role in the business. The first year was like nightmare. You know, I was like working together the whole time. So, you know, when you’re working like 1012 hours a day you go home, you know, same thing over and over the beginning of where we were like, Oh my gosh, I don’t want to see you. You know, but now you know that we had a goal, you know, at some point because we do residential and we do commercial. So we had, our goal is, you know, little by little we were going to shift he was going to be in the commercial and I was going to be in the residential. So now, like, about a year ago, we were able to do that. So it’s the residential completely and he’s on the operational side of commercial. So it’s doing his thing and more in the office right now managing everything. So we don’t work together anymore. Like we used to, but it’s not easy. And I also have my dad working with me. I have my brother. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> Oh, you got a whole family. The whole family. I did not know that. </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> Yeah. Yes. Oh, I got </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> your like, you’re all in on the panel. Everyone. Wow. That’s, that’s impressive. That is impressive. That’s cool to be able to do that. I was more curious. Like, because I can only imagine like, you know, working and then going like you mentioned like, there’s like the work how do you shut it off? Like the work and then they go home and then it’s like well, hats off to you. I think that’s super that’s super impressive. super impressive. Yeah, well, more to you. You got the whole family and so I’m gonna I’m gonna keep the compliment your your your year end. But I want to I want to get into our, our Spitfire round here to truth and a lie. So I gave you the prep time in the beginning here. So this is like basically stump stump the coach. I’ll give you my record. I think I’m like two and seven maybe since like, starting to put this in, which is not good, which is not good. I’ve only got a right No, that’s not very good. I will say I suck at this game. So hopefully, you know, but my goal is to win. So I’m going to try to figure this out. So Game two truths and a lie you say three statements True or true? one’s false. I gotta guess what the one that is false. So anyway, you got some prep times and maybe you thought through them so give me a give me the. Give me what you got. </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> All right. I am 38 years old. Okay I have three kids </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> okay </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> and that’s easy. I was born in Brazil. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> Alright, so this is like a process of elimination. I mean, the born in Brazil, three kids 38 years old </p> </div> <div data-rss-type="text"> <p> Don’t look 38 I felt like that was the first one. So I don’t think you’re in a lie on the first one. I know you have two kids. And now you have two kids. I mean, three kids. And born in Brazil. I feel like you were born and I have to say it’s three kids. You have two kids. Three kids. Is that? Is that the lie? Oh, yeah. You got it? Yes. All right. This is like, I got that easily. So I know how </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> old you are. Because a lot of people don’t know if I have. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> I know it. You’ve been here for eight years. I knew this shit. Alright, here we go. So the I was it was between the three because I was like, because you used to bring your two daughters in quite a bit. I know. So So how old are your daughters now? </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> Julia is 90 in Melanie’s 11 </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> Oh my goodness. I remember. So I remember Julia when she was like, like, I don’t know. Maybe 13. Like she was like just a little kid coming in. </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> They’ve worked out for a little bit now. Yeah. And that college for her sophomore year. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> That’s awesome. That’s so great. And then I remember your little one was just like a peanut. Like, she was like, she was like three. She was like four years old. Like, oh, my goodness. So. Wow. Yeah. So I knew that I was like, I don’t think I met third. Okay, so we got that. We’re in Brazil. didn’t have enough time to think about. I gave you time to begin as I was. So we’re in Brazil. Were you born? And when did you come come to the US? </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> Yeah, so I was born and raised in Brazil, miniaturize Governador Valadares. It’s like Central. And I came here before, like two weeks before I turned 21. Got it. So it’s been 17 years. I came here with my husband and a son and my daughter twins. She was 18 months old. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> Now and you came to and you were to Westboro. Are you in? Did you </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> actually Framingham? The first first year and then we move to Westport? So we’ve been here for a long time. That’s awesome. Yeah, they grew up here. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> I don’t know. No, that’s awesome. Loving. Coming up on that 20 year anniversary. Let’s go. That’s awesome. Very cool. Well, no, this is so great. I got to know you even more than I’ve already known you for eight years. But I feel like everyone that’s listening to this got to know you a little bit more to and we got to know about your business. You’re so great. You guys can check them out sparkling clean.com </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> It’s actually sparkling calm.com, </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> sparkling comp.com You can check them out if you’re interested in any cleaning services, residential or commercial. Have you heard any other talking about that or also you can go and check out the cleaning for a reason.com. And if you if you have anyone close to you that suffering that, you know, feel to give back to them. It’s just an awesome cool thing that they’re doing. But for all you folks that are listening right now appreciate you tuning in. You guys can check out these episodes every week on Spotify or Apple podcast or our YouTube channel. He’s come out every Monday with another cool, awesome member Aniela again, thank you so much for coming on today. Really appreciate it. </p> </div> <div data-rss-type="text"> <p> Aniella Neiva <br/> Pleasure. Thank you. Got it. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-78-the-community-conversation-aniella-neiva-crossfit-is-my-therapy/"> Ep 78 The Community Conversation: Aniella Neiva – Crossfit is my therapy </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 28 Jul 2022 15:37:00 GMT http://www.prototypetraining.com/ep-78-the-community-conversation-aniella-neiva-crossfit-is-my-therapy/utm_sourcerssutm_mediumrssutm_campaignep-78-the-community-conversation-aniella-neiva-crossfit-is-my-therapy thumbnail http://www.prototypetraining.com/ep-77-the-community-conversation-micheal-cuthbert-mindset-of-a-division-1-athlete/utm_sourcerssutm_mediumrssutm_campaignep-77-the-community-conversation-micheal-cuthbert-mindset-of-a-division-1-athlete Thank you for checking out the Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 77 The Community Conversation: Micheal Cuthbert – Mindset of a Division 1 Athlete appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/07/Community-Conversation-2.png" alt="A poster for the community conversation featuring michael cuthbert" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out the Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-76-the-community-conversation-qin-sun-and-overriding-self-limiting-beliefs/" target="_blank"> (Check out our last episode here) </a> </p> </div> <div data-rss-type="text"> <p> This is our 76th episode of The Community Conversation and today Qin and coach Mike are discussing self limiting beliefs and how to override them! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> All right, everyone. Welcome to this week’s community conversation brought to you by prototype training systems. My name is Mike Colette. And on this week’s episode, we have former pro tip of the month, Michael Cuthbert. This conversation is pretty awesome. Michael is a former division one track athlete at UMass. He lives right down the street in Hopkinton, Massachusetts, and in today’s episode, Michael shares some really great wisdom, even from a 24-year-old, on how to approach workouts mindset and just overall how to balance intensity with working on form and technique. So a lot of awesome pieces of wisdom from today’s episode. I hope you guys enjoy this. I certainly enjoyed the conversation. We did have a minor malfunction about 90% where zoom shut off, so there might be a little blurb or bleed out once we get to the two truths and a lie, but I appreciate you checking this out. Your episode starts right now. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> All right, everyone. I’m excited for today’s community conversation. We got Michael Cuthbert on the show today. Really cool because Michael is not only one of our newer members here in our prototype community, but he’s also a former pro tip of the month already, which is pretty remarkable. Michael’s off, former track athlete at UMass. 24 years old, one of the young studs here at prototype regular at the 7am. He’s going to be setting some new PRs and records we’re all going to be chasing real soon, but Michael has super happy to have you on the committee conversation today, man. </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> Yeah, thanks for having me. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> Yes. Yeah. Oh, sorry. What was that? </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> Nice. Glad to be here. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> Yeah, awesome. Dude super pumped to have you I to be honest, you and everyone on the show. I don’t I think you and I may have said hi, maybe a dozen times at the gym but haven’t had a real like conversation to get to know you. So I’m super excited about this to get to know you a little bit more. But I guess we’ll kind of start it there. Why don’t you just kind of give us your story like, you know, kind of take us through like your fitness journey. I know. You’re a former athlete, like you know, from the you know, your journey since you’re in maybe high school college to how you found prototype all that fun stuff. I’d love to hear it. </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> Yeah, sure. So I’ve always been pretty active guy. I did soccer when I was younger. And it was probably around high school. When I started just take things more seriously. I realized maybe soccer wasn’t the best thing for me. Because I was always fast. But I wasn’t super skilled at soccer, to be honest. But that’s when I started joining the high school track team. And I started doing summer lifting and I just took it seriously and realized something I was good at. And I think it was around junior year, my coach started asking if I was interested in college track, which I honestly didn’t even consider. But throughout the years, I figured I’d give it a shot. And then I was probably one of the best decisions of my life. To be honest, just because going to UMass, it not only allowed me to pursue track more, but actually got me into the job that I’m currently in too. So super useful there. But yeah, so go. I did college track for four years. I was a sprinter. I ran the 102 104 100 which my least favorite event. But yeah, we train two times a day. So it’s very rigorous schedule throughout all college. And I think the biggest thing I realized coming out was I missed the sort of cyclical workouts and the structure that I had in college. And I went a good year, year and a half after college where I kind of bounced around finding different things I liked. I liked rock climbing. So I did that for a bit calisthenics, and just general ways to stay fit. But I didn’t work out consistently until I found prototype. And ever since I started I originally was like, oh maybe I’ll do three days a week and just try to keep consistent. But it only took a couple weeks and I was already going five sometime now I do Sundays too. So it’s just with all the classes and everything being pre made it just allows me to show up do the workout and know that I’m progressing in the right direction as long as I’m putting in the work </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> awesome Now many people are like division because UMass is like division one division one double A division one Yeah. And so you’re competing with the best of the best right in track and field and it’s it’s kind of crazy because you said you didn’t really get into it or take it seriously till junior year of high school. So like what was that progression like from high school to like College Division One athletics like what was that schedule and routine like is that because I’ve, I’m you know, I wasn’t division one athlete. I can only have friends that division one athletes and like it’s basically that your life is that and when you can basically do school? So talk us through that a little bit. </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> Yeah, so in high school, I don’t think I ever had a ring of sweat that went below here. Ever since hitting College, everything changed. In high school, the biggest thing I noticed was I could run maybe four events and attract me. So I could just stack on a bunch of events and then just do it again. But once I hit college, I pretty much did two at most, and it was just because everything just became more intense. And I think it all had to do with the training. Going into college. I before I trained on my own schedule. Our high school wasn’t serious, like I was the only one On on the track team who was really looking to go towards D one. And high school, by the way, sorry. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> That’s it. Okay, cool. Cool. Cool. </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> Yeah, but um, yeah, I was looking to just train on my own and then go into college. It was honestly ridiculous training with people there, just because I was known as the goat, which is, I think a little ridiculous in high school as the best years, but going college was a bit of a wake up call, just because I realized I wasn’t the best anymore. And two workouts a day, a lot harder than one workout a day. It’s just, it makes kind of your life track, just because every time you’re not working out, you’re actively recovering, making sure you’re eating food sleeping enough. And then if you don’t, you’re gonna feel it carry over the next day, and more tired. And it was, it became a lifestyle more than just something to do after school. So I think summarizes it all together a bit. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> You seem like a pretty humble guy. It’s funny, like you were called the goat in high school. And and it sounds like when you got to college, it was like, Holy crap. Like, like you just said, you weren’t the best anymore. What was that, like? Easier, hard for you to kind of get get through. But like I said, you seemed like a pretty humble guy. Was it a humbling thing or like, it’s okay, you can be as transparent, honest as you want. </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> It. It was good and bad. I think like, I, I like winning. I’m not gonna lie. I do like to be humble. But I wandered on track, if I didn’t like winning, and I’m just more competitive with myself. I just like to push myself to be the best that I can be. So I think it was more I wasn’t jealous or anything. But it made me realize that I wasn’t as good as I thought I was. And it made me feel like I need to work harder for myself. And the way the program worked actually was they designed in a way where freshmen and sophomore year, you spend a lot of time building yourself up to really hit your peak around junior senior year. And I ran worse, my freshman sophomore year than I ran in high school. So that was the hardest thing for me. By far. It was thinking that all the training I’m doing all the time, and I’m getting worse. Just made me feel like something was on. And especially if you see other teammates who have and be doing better than they were, then that was definitely the big change, Jr. did. And I’m doing well. But that was definitely hard. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> So what So you said that kind of like that you’re when you went down? Was it? Because like you are competing in events that you aren’t as strong in? Or was it because they were working on kind of refining the basics and like the fundamentals or like what like what would you attribute that to? Is it just like kind of overworked or just kind of getting used to schedule like, what was that? </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> It was a little, it was a little bit of everything. I think going into college, I definitely wasn’t used to the kind of load that they were doing in terms of weights, we were lifting a lot heavier, more frequently. And just a lot more drills. So I wasn’t used to keeping up whereas some of the other guys were. But also I think I was 155 pounds in high school still at 60. And by the time I left college, I was 185. So I think a big part of it was changing my running style. I really benefited off being light in high school. And I think transitioning to that heavier kind of more power based style of running was really what that big transition period was all about. And junior year, when I kinda started honing in on the techniques, I was a good weight. And I kind of just put it all together. Totally. So I </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> mean like going from college athletics, high school, especially division one and then going into like CrossFit. There’s a lot of like similarities in the sense of like, you know, high intensity workouts, but also like the Olympic lifts and that sort of thing. There’s like power dynamic type movements. Have you found that to be an easy transition when getting into CrossFit? Or is it has it been challenging for you? Are you pushing yourself the same way? Like, are you seeing similarities or differences like from that? Because I know you said like, you like, you miss the structure and cyclical work. I think you’ve kind of found that and now you are going to start with three times you’re like working out on, what, six days a week, like? What are the things that you’re finding that you’re going to, you know, I don’t know, maybe I’m putting words in your mouth, but maybe we’re reminds you of a college or that sort of training like what are the things that kind of excite </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> you now I’d say, the thing that excites me most is CrossFit gives me a lot of different things I can work on. So that’s honestly probably the hardest part about working currently, is just, I feel like I’m always missing something like after class, I like to work on something extra, like my technique. I have a list of things I need to work on in my head. But I can only tackle a couple things at a time. And that’s the biggest thing that CrossFit for why CrossFit keeps me interested, is just something new, and then having the coaches whenever I have questions, so I always get new tips or new things to work on. So there’s just always something new to try and see how it improves my, I’m a guy that likes to look at the numbers the most, I just like to see the numbers go up and up. But I noticed things like improve mobility, and improve technique with my lifts, I did cleans and called power cleans a lot in college, just because there’s a lot of carryover with power cleans and sprinting and any plosive based sport, but I never did, I never did overhead. No jerks a couple. But I wasn’t that good. But there was a bit of carryover there. So it definitely helps with that by CrossFit improved it a lot, I’ve noticed my clean form, way better, I used to only be able to PowerClean. So and I couldn’t catch it in the low in a full squat, which are now which I couldn’t do for four years. So that’s a pretty good improvement. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> How long have you been coming to project for how long now </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> I just got the email six month anniversary, </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> six months. That’s right. And within six months already, they already got personal love, which is pretty good. I don’t know if you know this, but like, you know, with like kind of being productive in the month. Like, it’s like a, it’s a decision that like all the coaches make, like at the end of every month, like we all kind of get together and we kind of like those names out there. So it’s pretty cool. Like within six months, like being because we only do 12 A year, right one person every single month. And a lot of that has to do with coachability. Right. And like I think just the things that you’re saying kind of like resonate with me in terms of like, just from a coachability standpoint, like working on weaknesses like investing in loss, it sounds like you did some of that in college, you have that like experience, like since you’ve only been doing this for six months, but like you, like are very coachable. And there’s things that you’re working on, you’re identifying those names and spending some extra time, what would be like your advice to someone that may be starting or wanting to start doing CrossFit or even people that are like existing members at the gym that may be struggling with certain things like, like, really talk through, like kind of like your approach and your mindset around. </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> Okay, um, yeah, I’ve actually, this has been a big focus of mine lately. And it’s honestly something I wish I knew when I did track, because I think it could have made me better. But it’s focusing on any weakness, you have saw swimming better. But if you’re squatting, and you notice a slight tweak, I think 100% of your focus should be on balancing that out and making sure the squat feels good, before you move up in weight at all, especially as you I don’t have much saying that. But I’d imagine as you get older, that’d be even more important. But it’s fixed. It’s really fixing the says avoiding ego lifting. And building up your base, essentially is a good way to sum it up. And so what I do outside the gym, I think is a lot of that. I do it after class. And it doesn’t need to be a lot but simple things like active stretching, I think Tommy was helping me out a little bit. And that’s not necessarily just deep stretching, but actively using muscles where you feel a weakness. So if you feel like you’re not engaging your glute properly, doing a band movement or something where you can really feel that part of the body and work it and not only stretch it. I don’t know if that’s coming off correctly. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> You’re no you’re making sense, like activating those weaker muscle groups that kind of correct the </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> imbalance. Base. Yeah. Yeah, yeah. In college whenever I like to clean for example, where I can only cash in a power clean for four years where I can only do power cleans, and I think the primary reason for that was because I never actually focused on what was causing me to do that PowerClean and prevented me from building strength as quickly as I could have, because I’m not even properly engaging all the muscle. skills. So another example is I have very tight hamstrings. So when I squat, I noticed a lot of the emphasis goes towards my lower back, instead of the hamstrings. And lately, what I’ve been doing is really focusing with RDLs to properly tightened my hamstrings and glutes, when I do those specific movements, and now I know it’s was pretty cool. Even in everyday life, when I go down to take up things, I engage my hamstrings a lot more. And I didn’t realize I was squatting not as properly as I could have, until I started doing these movements. I just thought the way things felt were the way they were always supposed to feel. And I think that, to my mind, muscle connection is just really key. If you want to improve especially injury free. Yeah, you’re, </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> you’re wise beyond your years, like, I mean, I mean, it’d be an only 24. And then but also just the things you’re saying avoid ego lifting, building a base, you know, you’re feeling things are off, like putting your focus into, like, dialing those things in, and like investing in the technical things, because they’ll transfer over and you’ll be able to feel better, and it’ll be basically you’re in it for longevity component to it, which is hard, right? It’s hard. I would, I would probably, I mean, I would make an making an assumption here, but I feel like you know, what, you kind of probably taken away with your experience in college and like, putting the time in and seeing like, okay, you’ve been I’m curious to your performance, like on the performance side, like Junior Senior, so I’ll ask you that in a second. But like, kind of like investing in that loss in your freshman and sophomore year, knowing that you’re kind of working on things you’re doing you weren’t doing as well as you were doing in high school but you’re putting on more weight you’re getting stronger, you’re adapting your body’s changing a little bit and then you know going out and kind of waiting and being patient there’s an element of patience right? And then performing Junior Senior talk a little about that though. I’m curious about like your on the performance side of things you said you did better on your junior and senior year. So talk us through that. And yeah, honorable events. </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> Oh, yeah. I definitely hit did what I wanted to in track and I think junior year the best I hit in high school people would know numbers but hit a 22 flat and the 200 in high school which your point six PRs point six BDR which was huge for me at the time, and I think junior senior year I sorry, freshman sophomore year, I never dipped below 22 Five which was pretty rough for me just because I didn’t see any reason why it would be I just train this train harder than I ever trained. And I still couldn’t explain exactly why it just turned out that way. But junior year it’s a mix of the training I we had a new coach and everything but I think everything just started coming together and I think it was indoor track. So me and my coach actually had a bet so she was making bets with the woman’s sprinting team saying like oh if you can hit this I’ll get you free ice cream just like something fun. And we started reason her expectations for the guys were way higher in order to get so she said we will record in indoor 200 which was a 21 four and indoor track I would say if you want to do a conversion it’s probably like point three sites like a 21 121 </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> Is that because the elements is that because just controlled area or </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> the indoor 200 meter is one lap it’s a 200 meter track 200 meter. So it’s it’s just the extra length on the straightaway just up a little more speed than you would have to get a second turn. Got it on. But I ended up it was 21 for four was the school record I ended up hitting 21 For one which I think I’ve been chipping it down by that point I’d already ran a 21 nine so I beat in my previous time so I was happy but I think it was like a point five PR or something. And I had probably one of the best moments of my life because I had the the Iran that after I finished and yeah, I hit some good times after I hit. There were some relays that we ran that we got third at New England’s and a couple good achievements and 400 meter I ran it for ordered a slat. And I threw up a ton after that. So the memory is not as. But that was definitely where I peed, I think and community wise to my track team, just everyone worked together really well, I think everything kind of just lined up. And I think it was patience and just trusting. They always told us to trust the process. It took two years to realize that but they were right. And I think really time to build it up. is what allowed me to do that. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> Awesome. 48 seconds. You said flat on the 400? </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> Yeah. God 2141 Four </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> on the 20 Yeah, that is that is your pain cave right there, man. For under that is just oh, oh, that’s interesting. Like, you know, these events where they’re like, you know, sub one minute, maximal effort, like 100 meter is like, you know, you’re like, you’re getting tired, but it’s not. The 400 is like it. Yeah, the 4400 is like </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> that’s it. You can’t tactically sprint the whole way. But it’s still a sprint. So by the time you’re finishing, you can’t feel anything anymore. Asked 100. But I don’t think there’s a 400 400 meter hurdles. I guess you could throw in like the 500 Indoor 100 That’s another one. But fans are just grinds so you feel pretty good. If you do well. </p> </div> <div data-rss-type="text"> <p> Mike Collette </p> </div> <div data-rss-type="text"> <p> What was curious like what was because I’m from a training perspective, you’re training twice a twice a day any like workouts, you remember that they had to do maybe like interval pieces, or sprint repeats or whatever that you remember that you’re just like, oh my god, that was the worst workout ever, like anything off the top of your mind. </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> Just planning. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> We’re trying to get more ideas. Now we’re trying to build we’re gonna build this into our one of our workouts, you’re going to get skip through there. </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> I think one of my least favorite had to have and it was actually 200 It’s just my favorite event. But she made me hate it. Because we this was for indoor training. We went to Smith College, which usually indoor tracks are banked. So you run out of bank, just because otherwise you’d be coming in too quick. And you’d have to slow down it’s pretty hard if you’re tall to to hit. But we’re running on a flat track. And I think we had to run three, only three to hundreds. But we had to run a one Wani for second. Then 22nd And then another 23 seconds with one minute rest between each. And the point of the workout was a lot. It was a lactic acid workout. Yeah, Josie was gonna say yeah, yeah, put ourselves that way. But that wasn’t Tory Swan because people were always throwing up after it. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> That’s like that’s like 90 to 95% maximal effort with with minute recovery is not enough. Like that. Is that Yeah, it’s funny because like, you think it’s cumulatively just a little over a minute of like actual work, but the end like there’s a, you know, more rest to the work ratio, right. But like, oh, </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> and it’s because I did not I’ve done like nine for under a swear we have certain rest in between and those are awful. But something about the lactic when they just they don’t sound as bad. But one thing I’ve also noticed that distance runners will say is distance runners are like, Oh, I could rep 24 to hundreds forever. But it’s different. When the extra seconds different when you as a sprinter, you can push your body a little more than a distance runner, whereas it doesn’t matter. It’s all about the consistency. But your body shuts down. I think my heart rate in the 400 I think 210 was my peak heart rate in the 400 as just you when your body goes gets to that point shut down. That’s why throw up right after your my body literally takes all the blood away from my stomach to put it everywhere else. And when you stop your body realizes what’s going on. In particular, some people don’t throw up, but it’s </p> </div> <div data-rss-type="text"> <p> Mike Collette 24:41 <br/> so I’m I’m curious. I call it I call it the going dark. It there’s I think it’s rare. You might not think that’s because you’re in that like environment of athletes that are sprinters, but I think it’s rare. or, like now, like, I think after, like when you’re not in like, competitive athletics anymore that, like it’s rare that people can push themselves to that go to that I call it go to the dark place where like, things get fuzzy, which is not a comfortable feeling. But there’s something about like, I don’t know if you agree with this, but I think there’s something about being able to get to that level of discomfort where the things that are hard don’t seem as hard anymore. Like, you know, I mean, like, I don’t know what you think about that? </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> No, I agree. I think, you know, David Goggins. Right? Totally. Yeah, totally. He, he’s big on that kind of thing. And I wouldn’t say I’ve as extreme as him. But there is something about I think college athletics, that helps a lot too, is it teaches you have to push yourself to that point, body and the mind especially can handle substantially more than you think it can. Like David Goggins, running 100 miles, and then he’s bleeding from every orifice and still running. </p> </div> <div data-rss-type="text"> <p> It’s just unblocking. See, </p> </div> <div data-rss-type="text"> <p> it’s crazy what you can do. And I think college athletics, it just allowed me to tap into that enough, where I was able to push myself to a point where I’m gonna be honest, in most CrossFit workouts, I don’t push, I push myself really hard. But I don’t put up quite the point I would in a lactic acid workout, for example, just because I kind of want to enjoy it more. And they’re not very fun. When you push yourself. I meant I did it. So I could be better. But it did allow the thing. It basically pushed me to here, and that makes the things here, nothing quite as bad. Like you were saying, totally. push myself harder without it feeling like I’m dying. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> Totally, totally. Yeah, no, it’s, uh, yeah, there’s something about like suffering. You become more resilient. You know, I mean, it’s, it transfers over for sure. Now, it’s cool, guys. I didn’t expect to talk about your track and your experience for the entire community conversation, but because I think there’s some cool lessons that you kind of shared kind of bringing out of this from the perspective of like, a former division one athlete, that I think, you know, you’re, you know, you’re in the community with, you know, a pretty diverse community, from people that are in their 20s to people that are in their 70s. Right, and everything is relative at the same time, but you know, in intensities relative to you can still push yourself hard, right? You’re not going to be able to push yourself to that limit, like as you get older, but there’s lessons to be learned in terms of, you know, investing that time into, like, doing things correctly, and, you know, avoiding ego lifting and building that base things you talked about. It’s cool. There’s a lot of very wise for a very 24 year old Michael, I will I will say I want to I want to get into our two truths and a lie. Now. This is the part of the community conversation where you get to try to stump me. I’m trying to remember my record. I think I’m like, since doing the two truths and a lie </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:01 <br/> Alright guys, we had a zoom malfunction. It just went out for a second but we’re back to truth and a lie. So I was just I think I was just saying my record is like two and six, so I’m not very good. I’m below well below 500 So hopefully I can hopefully I can get this done. So anyway, teachers lie you’re gonna say two truths one lie. I gotta guess the lie. The lie is so it’s on you, Michael. Let’s hear him. </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> All right. So these are the three things I consider dropping out of college to do a trade job. I’ve been skydiving. Yep. And I actually want to be a physical trainer. Alright. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> The skydiving one I feel like has to be true. You’re just getting an A you’re nodding a little bit because I don’t know if that’s a teller or whatnot. You can’t tell you can’t tell me though. I’m just like talking out loud. So I feel like skydiving is true. Dropping out for a trade job. Be a physical trainer. I know. You just told me that you’re an actuary right now. You seem to know a lot about fitness. So I feel like that could be potentially true. I feel like dropping out for the tree. I feel like dropping out for a trade job. It seems like too vague to be true. I feel like it’d be more specific. I’m gonna say that was a lie dropped out for a tree job. </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> Skydiving was a lie. </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> I would have been like alright, this is adrenaline junkie. Like division one athlete. There’s no pre he’s 100% gone skydiving. See this? I suck at this game. And then I could also think okay, that would have been the easiest thing to take as a lie. Okay, so let’s let’s talk about these things. So skydiving Do you want to go skydiving Are you like incredibly afraid of heights? </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> I want to do it someday. My My mom actually died arm before. So I’ll do it. I’d probably be tandem. But she did solo. Yeah. As she went </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> through all the training and all that stuff. </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> Yeah, it was a while ago, too. I think I don’t know where she did it. But it was like three hours of training. And they let you draw jump out by yourself. You can’t do that anymore. I was gonna say that cannot </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> be the same thing anymore. Holy crap. </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> The first time at all? I don’t. Totally Yeah, </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> I would. I don’t think many people would even do that do their risk anymore. But anyway, that’s pretty cool that your mom did that. Alright, so tell me about this. The truth though the dropping out for a trade job. Talk to me about that. </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> What was it? Yeah, so I, I have figured it could stump you. Because if you knew as an actuary, which is like, pretty nerdy kind of thing. Been. I just always been really conflicted. I think I really love anything, physical trades, I’d be a plumber, or an electrician. Those are the two things I considered. And my dad has his own cleaning business. And just kind of do with that. I think you’ll in that and the strap school, I could think that I could put that focus toward somewhere else. And it’s honestly the same thing with physical training. Something I love, and I like actuarial don’t get me wrong, I I wouldn’t have gone through all these awful tests if I wasn’t interested in the topic. But there’s, it’s very stressful. And there’s a lot of appeals because I love working out. I love I’ve realized since I left college, I love the mind muscle connection focusing on how to improve things. And I think the biggest doubt would have been Can I translate that into helping other people not just understanding my own body and mind muscle connection? And that’s the biggest me in my actuarial field. Totally cool, man money </p> </div> <div data-rss-type="text"> <p> Mike Collette <br/> well. Oh, that’s cool. I mean, yeah, I can that’s cool. That’s cool. It’s really cool. I could I knew they allowed the bottom and I’m like I can see that since you know a lot I’m like I can see you doing that. The trade the trade drawing I was just like, I was just like, in my head I’m like it seemed vague. But now that you narrowed it down to like this or this Okay, now it makes more sense. I was I was like convinced that the skydiving was the that anyway, so I was clearly not on the right trade page there. But anyway, my Oh, this is awesome. I really appreciate you taking the time and getting on this community conversation. It was cool to learn about you get to meet you and talk with you a little bit and everyone that’s listening right now get to hear your story and all that fun stuff for for all those that are listening right now. Appreciate you tuning in community conversation number every Monday this goes out out listen to us on Spotify or Apple podcasts it’s also on our YouTube page and blog as well but until next time and until next time we see at the gym Mike appreciate you being on man </p> </div> <div data-rss-type="text"> <p> Micheal Cuthbert <br/> great thanks thanks for having me got it </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-77-the-community-conversation-micheal-cuthbert-mindset-of-a-division-1-athlete/"> Ep 77 The Community Conversation: Micheal Cuthbert – Mindset of a Division 1 Athlete </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 18 Jul 2022 16:29:00 GMT http://www.prototypetraining.com/ep-77-the-community-conversation-micheal-cuthbert-mindset-of-a-division-1-athlete/utm_sourcerssutm_mediumrssutm_campaignep-77-the-community-conversation-micheal-cuthbert-mindset-of-a-division-1-athlete thumbnail http://www.prototypetraining.com/ep-76-the-community-conversation-qin-sun-and-overriding-self-limiting-beliefs/utm_sourcerssutm_mediumrssutm_campaignep-76-the-community-conversation-qin-sun-and-overriding-self-limiting-beliefs   Thank you for checking out the Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and The post Ep 76: The Community Conversation – Qin Sun and Overriding Self Limiting Beliefs appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/07/Screen-Shot-2022-07-05-at-1.01.19-PM.png" alt="A man and a woman are on a poster for the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> All right, everyone. Welcome back to the community conversation. I am Mike Colette, as you guys know, I got a special guest here/ prototype member/ former prototype member of the month. Qin sun on today’s episode super excited to talk to her about her journey at prototype. But i Qin, thank you so much for being on today. Yes, </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Qin Sun   </span> </p> </div> <div data-rss-type="text"> <p> <span> I’m so happy to be here. Thank you. Yes, </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> yes. It’s awesome. So, so when I launched the zoom session, like five minutes ago, Qin’s name on there was like crew member Qin Team SEVEN, Tony. And I was like, You got to tell me what that is. And then she basically was just saying she was a crew member for like Tony Robbins. I’m like, we have to talk about that. That’s basically how we have to talk about the just start the community conversation today. Because I like Tony Robbins. He’s got a lot of awesome stuff. I’ve heard his conferences, and it was like two or three days, like sessions are just like life changing. So I’m curious to hear about. So tell me Give me the details. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Qin Sun   </span> </p> </div> <div data-rss-type="text"> <p> <span> So I went to his audio events. Almost all Yeah, I’m doing his leadership academy now. Leadership mastery. And I’m creating, if I have time I clean all the events. So I tried to be a senior leader for Tony Robbins next year. Yeah, that’s my goal </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> is awesome. So you just started going to his mastery courses or his like, because how was it set up? Because I from my understanding, they’re like, two three day like big giant, like things are breakouts I have, like, I don’t know if you know, J. J. Chang, who comes to prototype, but he’s been to one who’s telling me a little bit about it. But like, what, what’s it like, because I’m curious. So it’s </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Qin Sun   </span> </p> </div> <div data-rss-type="text"> <p> <span> awesome. It’s life changing event. And I went to his like a mastery University. It’s including Life Mastery and Wealth Mastery. And also like a date with destiny UPW, Unleash the Power Within all the events and the events, the like, you will take not just two, three days, it will last for like six days, seven days, like a long events, you don’t get much sleep, and it’s totally immersion. And you just go there and in a really early morning and then finish and it can be two o’clock in the you know, in the evening. So it’s like, every day, maybe you get flowers sleep state called immersion, right? You want to learn the language, you have to just push yourself further make your mental strong. And like he tried to make your mental strong as well. So then when I finished the master University, now I’m doing the leadership and mastery. So I tried to be senior leader next year leadership mastery, like has the Leadership Academy and Wales leadership. And also data meets the Destiny leadership. So you help adapt participant to help them to have breakthrough and try to serve people. Like you do. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> Yeah, so the so this, so as a senior leader, like what would your responsibilities would be kind of like directing? Or would be like leading groups? Or like, what would be like what was the what’s the what’s the motivation behind that to like, you just you’re just so passionate about it now that you want to </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Qin Sun   </span> </p> </div> <div data-rss-type="text"> <p> <span> do Yeah, so Tony’s passion is, and the word is suffering, his passion, I want to be part of it and was suffering. So you finish the leadership, mastery, leadership mastery, then you’re going to be the common leadership, you know, senior leader, then you lead a team you help with the team participate, participant is to help them for different problems, right? Because not everyone can be to Tony in person to solve the problem. So we are the person to help them. And then the next level will be the trainer of Tony Robbins, then you become a senior trainer. So basically, you just tried to serve the community tried to serve that humanity tried to serve people. Yeah, make the world a better place and what suffering is so what’s the bigger goal? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> I feel like we could talk to this entire episode about this because I’m fat I’m first of all, I’m like, super passionate about leadership and fascinated by this stuff. Anyway, I’m curious of like, your big takeaways that you’ve since doing that, but like, what did you start going to those those events? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Qin Sun   </span> </p> </div> <div data-rss-type="text"> <p> <span> Oh, yeah. That’s to 2017 Okay. Well, I’m moving to to us. I go to Tony Robbins event, because when I was in Europe, and one stage of my life, I was little bit depressed. And I don’t want to use the word depressed, you know, because you’ve attached a word, and then it’s become you. So I can say I was a little bit down back then. So I was like, searching online who can help me who can help me? Then Tony Robbins came up and then I just, I was like, I He changed my life. He just said, when’s he changed my life? He said, the quality of your life is the quality of your relationship. So the relationship that doesn’t mean you just that your husband and wife relationship or your enemy, your children, the relationship is the you with yourself and you with God, you interact with people. So I was like, uh, which relationship did I missing? What am I missing? So I was like, Oh, I In this the relationship of God, I never, I didn’t go to the church, and I never do spiritual things. And then secondly, they I just called a church, I want to join you, then I will end up in the worship team, so that my life never be the same. I was like, I’m a kind of a tough friend in the church and the watch for God, I was like, I was super happy. And then I moved to here, same situation, come back again, because you don’t know many people here and your life kind of down and pandemic and get hit hit, right. You don’t do exercise. And I was like, Oh, I have to change myself. Right? I have to find my peer group. That’s why I joined the pros. And I was so happy my life whenever you my </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> Oh, my goodness. So we just went from Tony Robbins, to church to prototype, I think like, </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Qin Sun   </span> </p> </div> <div data-rss-type="text"> <p> <span> feminine energy flow flow flow. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I did not anticipate this I love I’ve already love this conversation. So the thing that I’m thinking of right now is like this, like this notion of community, right? And like in like, relationships within communities, like we could we could talk a little bit about that. Because I can see how passionate you are about it. I’m curious. I’m curious, though, like, because you started you’ve been at prototype for a little while now. But like, you’re like, all in I can tell like you’re one of the things I noticed the other day, the reason why I wanted to have you on of the community conversation now, like because you’re prototyping a month, which I don’t know if you know what that process is like. But it’s like, it’s kind of hard, like all of our coaches have to pick one member. Throughout we have 300 members that are </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> well, relationship, that’s a no, no. Well, I guess some somebody that but though the, the it’s a unanimous from all of our all of our coaches and team members, and we get to, like we choose, but like, it’s only one person per month, and there’s only 12 people a year. Right. And we have like, appreciate and thank you, I love you. And we have over, you know, three, we have 300 members at our gym. So it’s like, you know, it’s kind of a cool thing. So in any event, like one thing I noticed the other day was like you were hanging out before class before class and after class and like practicing your handstands with, with Mary Beth. And like, I could see, like, you started to see this like transformation when people start to like, get into something and then they like, want to get better. And then like you put in the extra work. So I just thought that was really cool. So anyway, which brings me to this next kind of point of or the next thing is like, would you kind of alluded to a little bit but like you moved here, and then you pandemic hit, and then you got you realize you need to get back into fitness and find another community so like walk us through kind of like your journey, a prototype so far. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Qin Sun   </span> </p> </div> <div data-rss-type="text"> <p> <span> Oh, yeah, it was awesome. This is the best gym ever. I entered. Seriously, it’s the best gym ever. Because the people it’s like why you love the gym because of people. People here are super, super supportive. And in the community, every individual are so kind and so driven. And they have very good skill and they willing to they willing to share and teaching you and contribute to the society, I love them so much. And also I love coaches, each thing individual, they are so skillful patient patients, you know, it’s just unbelievable journey. And this is one of the best decision I made in my life. So </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> I’m gonna, I’m just taking notes. I mean, I feel like this is like a this is like a unexpected testimonial if I’ve ever heard from my heart, an interesting thing because like you’re, you’re you have a lot of passion. And you’re really clear that you’ve gotten a lot of value. Out of like the gym. One of the things that is interesting is like how people kind of like talk about, you know, just the gym and things they’re passionate about and like to other people. So like one of the things that’s hard, I always say like the hardest part about like, starting anything new, particularly like CrossFit in general, because it can be intimidating. It’s like walking through the door. And once you walk through the door, and then you kind of like get involved and then you can see that it’s not as bad as like you thought it was going to be like what would you say to like someone that that’s, that’s new or thinking of like going to the gym or going to prototype as an example? Like, what would what would you say to them? Like, you know, how would you describe it? Like, you know, I mean, like maybe to kind of help them dial down some of the fears they may have. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Qin Sun   </span> </p> </div> <div data-rss-type="text"> <p> <span> Oh, yeah, just do it. I think, you know, I think you know, it’s, you know, you need to schedule it. The one thing I love prototype, the app, you schedule it, you just to make yourself schedule it, then you if you don’t go you pay $5 You know, it doesn’t cost them much, but it’s like a soy driven, you know, even $5 It’s like, I don’t want to lose five. All right. So that’s my look my motivation. And also I have to give credit to Tony Robbins. And he said, You know, it’s like, you make it into ritual, make something into a habit, then you found if you go five days per week, it’s much simpler, then you go one day per week, you know, because it’s, you embody it, it’s become a part of you. So that’s why at the beginning, I needed some, you know, the push power, push power is like the button, I press it, I make myself every single day, I just go this time, seven o’clock, then after one month or two months passed by, and then it’s become part of me that I don’t need to schedule it. I just everyday I go, no matter what kind of time I find the time and I go because it’s become part of me. So I don’t need a push anymore. I’m poor. By the my ritual. Oh, my momentum. Oh my god. So yeah, </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> you bring up an interesting point about, like, habits. It’s such a, it’s such an easy thing to like, think about, like in like, you know, when he talked about the difference of like in practice versus theory, but like the doing it is like the hard part what what has been like the it sounds like you’ve built good habits, what has been the things that have like, you know, because he’s telling you you have good like you have good willpower and discipline, but like what are the what’s the things any of you have done that’s helped you kind of like get into a routine or if you are in a funk kind of get back into creating structure and and that kind of balancing like that routine, you kind of mentioned like rituals and that sort of thing, what’s what’s helped you </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Qin Sun   </span> </p> </div> <div data-rss-type="text"> <p> <span> embody, you know, it’s in your body already, you go every single day, and the greatest things about the gym, you know, the prototype, it’s different from other gym, because you have up here, group, people, you watch, and you see, you will gradually copy them, right? You need a good environment to support you. Then you have the goal, like, oh, man, you guys can do the stand up. Okay. Then next time, I was like, Oh, how did she do it head right, I want to learn so then I make a little bit of progress. And the progress equal to happiness, if you make a little bit, just a little bit of progress every single day, and you were addicted to the progress because you are growing, everyone had driven by growing if you don’t grow that you die, so you know, it’s like a circle, right? You go into like the circle you see you did it the first day, maybe I cannot lift the weights or lift the small weights 35 pounds, then next time after one week, I can lift 40 pounds, then I was like, I’m so happy, so happy. Even if it just you needed to compete with yourself. The fear is like you tried to compare with someone which is not you who has totally different background total the experience though different experience, they may have been lifting weights since they were 10. So I never lifting weights before I cannot compete with them. I just compete with me. I tried to be the best version of me, not everyone else. So that’s, that’s </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> why again, I’m just taking notes. Honestly, like, it’s everything you’re saying or like could be slogans you put on T shirts or like, quote, go on the internet. It’s like it’s awesome. I know so like I mentioned earlier like I saw you working on like handstands. One of the fun things about like CrossFit in general is this like whole notion around there’s there’s so many things that we do there’s so many things that we can get better at. And one thing I like that you said is like competing with yourself versus competing with with someone versus someone else. It’s like this notion that like if you can work on yourself and upgrade yourself like that there’s it’s always a journey, there’s always something to work on. I’m curious like now that you’ve been doing CrossFit for a while, like what are the things that like that’s on your list that you want to like improve on or get better at or like be able to do like what are those like goals or things that you have? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Qin Sun   </span> </p> </div> <div data-rss-type="text"> <p> <span> Yeah, I guess your goal is pause so I can’t do it I told you to buy now because Jack told us how to do it. And I the coach is so amazing like I was really appreciated their knowledge because you know just this few steps a strategy they say 123 And then you know step one, do this step two, do this. Step three do that. You just need to learn the techniques and then you can do it you have the strength to do it. I was so happy so </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> cool. So your your big goal this year is to get as to get a pull </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Qin Sun   </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> I just want to take like a little bit of your like enthusiasm and mindset and just sprinkle that across like, it was like fairy dust for other people. Because it’s like, your mindset of like, just like, this is one of the things I think is hard, which I feel like you’ve, you have a better perspective on is like, you know, when you see a big goal, it’s like a lot of people tend to focus on that big goal. And they forget about all the work that they’re doing. They may like they may have started here, and they get to here, but they keep looking at this thing here. And they forget about all that other sort of like stuff that they’ve that they’ve done. It sounds like you’re, you’re deliberate in that in the in more of the process versus the outcome. Like, this is what it sounds like </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Qin Sun   </span> </p> </div> <div data-rss-type="text"> <p> <span> outcome. Yeah, I agree with you. Because I feel no top people, including me, you know, I would spend so many years on this earth event trying to figure it out. I didn’t give myself enough credits. You know, you always said, I’m, like, always set up very high goal. It’s like, I feel oh, I feel I never going to achieve it. It’s so far from me. But then you need to celebrate every single day, right? You did a little bit pro, you make a little bit of progress, you give yourself well, like a pet? Oh, you know, just to say, hey, we’re launching, you’re the awesome guy. Awesome. So you know, just give yourself credit. You know, you don’t need other people to tell you, I’ll give you credit. Only you know, the truth about yourself, right? Only you know yourself. Other people will never know you, you may feel parents know, 100% Right. So you need to celebrate what you have achieved. Like I said last time, right? And like I said, Success is only built on success. If you success, then you your mind will see see I told you you can succeed, then you will have a bigger goal succeeded you then you kind of like a self prophecy, you know, you self confirmation, like I can do this. And then secondly, they increase one level to two, then I reached that. I said, Oh yeah, I can do it. Then gradually, we’ll end up in the bigger ball. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> I want I want to go back for a second. Because some things I didn’t know this. So you said you lived in Europe. And then you moved here to the States in 2017. So did you move to Massachusetts? Like what? Like walk me through kind of like, yeah, so walk me through, like, do you moved here like, you know, why do you move here? Like what? Yeah, walk me through that a little bit curious. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Qin Sun   </span> </p> </div> <div data-rss-type="text"> <p> <span> So I was I was in Europe, because I was born in Shanghai, China. And I went to high school when I finished high school, I decided go to Europe, or to learn to study. So I went to law school. That was a graduated from law school, then I become an accountant in big four. So then I was decided that, you know, company wants to relocate me to us, and my family wants to relocate to us. I was thinking okay, yeah, us us best choice. Because, you know, the biggest country will be China or us, right? So Ireland doesn’t have you know, is small countries. So if you want to have big a platform, you go to big countries. So I think Massachusetts has good education. My daughter, and I came here. So cool. So you see, my life is always changing, which is good. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> That’s cool. It’s cool. So so I feel like I could talk to you for I want to I want to talk more about this sort of stuff. Like I just, I’m fascinated by it. Just to get back to some of this, like leadership stuff. And the Tony Robbins because I’m curious, like this is maybe a hard question. Maybe it won’t be but like, what’s like the, what’s the biggest thing you’ve taken away from like, the development work that you’ve done? Like, because it sounds like you’ve done a lot of development work? Like what’s the biggest takeaway that you have that you may be able to shed light on and maybe like would inspire other people to work on themselves? Because it sounds like that’s like a big passion of yours like what’s like the one of the biggest takeaways you’ve gotten from some of that work? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Qin Sun   </span> </p> </div> <div data-rss-type="text"> <p> <span> Oh, there are no tough every time I go there, I will feeling different break to different things. I will realize I have no tougher limiting belief. And then next year, I go again, then I realized, okay, the wording of your limiting belief is changing, but it’s the same limiting belief in in the roots, right? What is the everyone’s fear? Okay, I’m not enough, right? Because of I’m not enough so I will not be loved. So every single one has this two fears. So that’s limiting you. That’s you know, but this is an illusion. That’s the big takeaway you can use low to offer like a strategy to change your limiting belief. So then you become a new you. It’s like a lot of people were seeing a we are the way we are, you know, past equal to future. It’s not. It’s like a We are like a computer because of you grow up and People said something to you, and people did something to you, or social belief or national belief, or, you know, girl, we believe they program to you. But that’s not you, you, you know, you can reprogram to be a better version of you. So don’t sell yourself short, you are much better than you think. So this is what item you can always do. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> The thing that I wrote down was fixed mindset versus a growth. Mindset is basically what I’m hearing kind of this notion of like reprogramming to be a better you like, and then digging into like the you said, like self limiting beliefs digging into the root. You mentioned, like the word fear. Like, that’s like one of those things that impacts our ability to like, take risk and do things, right, like make decisions, but it’s like, we focus on like, Okay, let’s go and try to do stuff, but we don’t focus on what you just talked about is like, actually dialing down this, dialing down those other things first, right, which is, there’s a really good way to think about things like you have to tackle the self limiting beliefs tackle the root first, and that will help you move. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Qin Sun   </span> </p> </div> <div data-rss-type="text"> <p> <span> Normally, we always think it’s just the happen to us, you know, individually, like I only own the fear, I am the person have the fear. No, it’s universal. You go to China, people has the same fear, you go to Ireland, people has the same fear you come to us people has the same fear. It’s not universal, we all the same, we all have the same fear. The matter The truth is you can change these fear, right? Like, why you go to the gym, because you change your physiology, physiology link to your psychology, it’s good to start because everything starts from your physiology from your energy, right, this is fundamental things. So that’s why I go to the gym, then on the other side, you could maybe do some spiritual work, or you may be trying to learn how to give to the society that make you grow. Because when you give, you are not thinking about yourself, and the more you are focused on other people, and then you will grow you need it to be more of you to be that person to serve. Like you, Mike. This time </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> I try I try </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Qin Sun   </span> </p> </div> <div data-rss-type="text"> <p> <span> everyone I try </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> totally the there’s a lot of similarities between the stuff you’re saying and the stuff that I’m that I’m working on too. And it’s just the company next up I don’t know if I’ve shared this stuff with you, but they’re their company philosophy is better me plus better you equals better us. And what you just described is like you have to focus on better me first. Before you can do the better you are everyone tends to focus on the better you first. Besides before doing it’s like the the oxygen mask theory, you got to put it on yourself first, before you put it on someone else. And I’ve experienced that firsthand. And the it’s this whole idea that like your cup will overfill naturally that you can just give. Yeah. And actually, that’s when it becomes contagious, which is just, I feel your energy. I love it. I absolutely love. So okay, so I want to get into I think this could be like an hour long conversation, but I want to I want to leave people kind of like on the edge of their seats. So I want to get into this, these these these two truths and a lie, which I’m really interested in. So I did another conversation recently. My record is not that good. on two and four. So hopefully I can hopefully you don’t stump me because this is a little game we’re gonna play. But basically, you three statements you share two truths one lie, don’t tell me what the lie is. I’m gonna have to guess what the lie is. So you just say what those three statements are. And then I’m gonna have to try to figure it out. So what do you got? Try to stop me Qin. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Qin Sun   </span> </p> </div> <div data-rss-type="text"> <p> <span> I have a cat. Okay, you have a cat. Yeah. All right. Yeah. Okay. I love music </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> all right. What’s the third one? All right, so that last one one more time. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Qin Sun   </span> </p> </div> <div data-rss-type="text"> <p> <span> I couldn’t hear. I used to play basketball.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> You used to play basketball. Alright. Alright, so I can’t imagine you hate music so I can’t I don’t think Hold on Don’t tell you gotta tell me though. So I’m, it’s between the cat and basketball so I have a 5050 shot. She used to live so I have a cat Alright, I’m gonna go 5050 I think the lie is basketball so you don’t have a cat. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Qin Sun   </span> </p> </div> <div data-rss-type="text"> <p> <span> I don’t have Okay, </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> you don’t have a cat you but she’s okay so tell me so what did you do? What did you play basketball? Tell me about that. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Qin Sun   </span> </p> </div> <div data-rss-type="text"> <p> <span> I think that you rouse kids you know, I used to to play basketball and I was good a player and then you know that’s that’s what I want to share as well when I was kid then I was 10 and my neighbor told me watch you play basketball you know that you know you will grow up and so tall and like a man you will never find a husband because you are super strong. So I was like, really? I can get the ball down nice and then I quit my basketball I was really regret that you know how to use it in this inner his younger girls don’t believe anyone say to you just to follow your hearts people tried to put you down and tried to stop you don’t do this. Just follow passion. I would be so good at if I’m still playing basketball. Maybe I will end up in the national team. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> Totally. And well, you can still play pickup right now and get back into your into your passion. But that’s that’s an important life lesson. You know, listening to people that are you said you don’t listen to people that put you down Follow Follow your your passion. I think that’s a really good life lesson to take away from this. So </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Qin Sun   </span> </p> </div> <div data-rss-type="text"> <p> <span> I could talk about right guard shouldn’t be very strong. I can see same as CrossFit. I never do CrossFit before. So because my hallucination is if I do CrossFit, I love lifting weights, then I would build up a lot of muscle or end up like a man. So it’s a hallucination. It’s not the truth. It’s not just people who try to wash your brain. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> Totally, totally. And that’s not true. So you guys listening right now? absolutely not true. Being strong is important. It’s healthy. Like like Jen said, if you’re not growing, you’re dying. Fitness is an opportunity to grow. So all right, this is awesome. Jen, I appreciate you being on the community conversation today. Hopefully I see you in the gym. You come into the gym today. Yeah. All right. So I’ll see. I’ll see. All right. So I’ll see you later on today. You guys that are listening right now to the community conversation. Thank you so much for tuning in. Remember, every Monday we have a new community conversation that’s coming out. You can listen to that on our apple podcast, Spotify, also on our YouTube page. Really appreciate everyone tuning in today. This is awesome. Qin, thank you so much for being on the community conversation. I really appreciate it. Thank you so much. </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-76-the-community-conversation-qin-sun-and-overriding-self-limiting-beliefs/"> Ep 76: The Community Conversation – Qin Sun and Overriding Self Limiting Beliefs </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 11 Jul 2022 06:00:00 GMT http://www.prototypetraining.com/ep-76-the-community-conversation-qin-sun-and-overriding-self-limiting-beliefs/utm_sourcerssutm_mediumrssutm_campaignep-76-the-community-conversation-qin-sun-and-overriding-self-limiting-beliefs thumbnail http://www.prototypetraining.com/prototype-of-the-month-aniella-nieva/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-aniella-nieva The criteria and standard that we look for when our team puts in their nominations for Prototype of the month are Coachability, Caring and Community and in our opinion, Aniella encompasses all three of those qualities handly. Congratulations Aniella!   Share your experience at Prototype I’ve been a member for about 7 years and I The post Prototype of The Month: Aniella Nieva appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/07/Prototype-Of-The-Month-2.png" alt="A prototype of the month certificate with a picture of a woman" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The criteria and standard that we look for when our team puts in their nominations for Prototype of the month are Coachability, Caring and Community and in our opinion, Aniella encompasses all three of those qualities handly. Congratulations Aniella! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Share your experience at Prototype </b> </p> </div> <div data-rss-type="text"> <p> <span> I’ve been a member for about 7 years and I can definitely affirm that It has changed my life. At first It was just a new concept of fitness for me and a group of friends and we were there just for fun. As the years went by I had ups and downs and I found out that Prototype was my safe place, still is but the difference is now I can enjoy myself, learn a lot and communicate with people from different perspective and lifestyles, a combination where at the end we’re all the same and feels so good to belong to a great environment where I can always be myself. </span> </p> </div> <div data-rss-type="text"> <p> <span>           </span> </p> </div> <div data-rss-type="text"> <p> <b> What is your favorite part about being at Prototype? </b> </p> </div> <div data-rss-type="text"> <p> <span> It’s a great community where people connect in different ways and that is hard to see nowadays. The vibe in the gym is unique and contagious . </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> What are your hobbies and activities? </b> </p> </div> <div data-rss-type="text"> <p> <span> I love to travel, watch different sunsets, enjoy my family, and hang out with friends . I’m a big music fan and love to attend concerts. I’m also a big fan of podcasts. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> How has Prototype helped you or solved a problem for you? </b> </p> </div> <div data-rss-type="text"> <p> <span> I always include Prototype as part of my therapy. It’s been a life changer to achieve my goals as an individual . It gives me strength to keep moving and create a routine to a better lifestyle . </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> What are you continuing fitness goals to this point? </b> </p> </div> <div data-rss-type="text"> <p> <span> I wanted to get stronger but also learn to respect my limits, listen to my body but always moving forward . </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Favorite Quote </b> </p> </div> <div data-rss-type="text"> <p> <span> “Life changes very quickly, in a very positive way, if you let it”. </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-of-the-month-aniella-nieva/"> Prototype of The Month: Aniella Nieva </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 07 Jul 2022 14:28:00 GMT http://www.prototypetraining.com/prototype-of-the-month-aniella-nieva/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-aniella-nieva thumbnail http://www.prototypetraining.com/ep-75-the-community-conversation-marc-dobay-a-man-of-many-talents/utm_sourcerssutm_mediumrssutm_campaignep-75-the-community-conversation-marc-dobay-a-man-of-many-talents Thank you for checking out the Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 75: The Community Conversation – Marc Dobay – A Man of Many Talents appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/06/Community-Conversation-2.png" alt="A man in a green shirt and a man in a black hat are featured on the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out the Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-74-the-community-conversation-chris-lacasse-and-creating-routine/" target="_blank"> (Check out our last episode here) </a> </p> </div> <div data-rss-type="text"> <p> This is our 74th episode of The Community Conversation and today Marc and coach Mike are discussing Marc’s many hobbies! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> All right, everyone. Welcome back to the community conversation excited for our guests this week. Marc Dobay aka big Marc, aka, probably the nicest car collection at Prototype. And there’s probably some more AKAs that we’ll throw in at the end of this conversation, but excited to have Marc on today. Marc, thanks for being with us.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> Hey, Man, great to credit happy to be on in a lot of these. So yeah, finally, come around to me. I was like, Oh, I’d like to do one of those. And then you asked me, I’m like, do I really want to do one of those?  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> Now you’re on the hot seat. First thing is that most people that may be listening right now maybe listening on Spotify, or Apple podcasts or whatnot, so they may not be seeing the YouTube video. But the first thing I noticed is amazing background that we got going on. There’s like all this stuff. So if you guys aren’t watching YouTube video, Marc’s got like three guitars in the background. He’s got like artwork, he’s got like an aquarium. He’s got like these leather bound chairs. He’s got like this digital clock. It’s like, it’s basically the perfect zoom setup. So instead of me starting the conversation with like, give us your fitness journey. Talk a little bit about the stuff in the back. So clearly, you’re a musician. You’re into the guitars, how long have you been playing?  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> So I was you I wouldn’t use the word musician. I would say that. They’re mostly wall art. If I would say I’ve been playing or trying to play, and that’s probably my biggest downfall. I’ve never really dedicated the cycles to really learning it. So I know a handful of riffs. I play the same thing over and over again for the last 20 something years. I’ve had the entire like, forever. I like I guess I could talk Trump they call it noodle. So I’ve been noodling around forever. I’m a lefty, which makes things super difficult. So in the Guitar World, if anybody if you know anything about guitars, like lefties are like unicorns, like a you know, a nice guitar and a left handed version is like very hard to find. So over the years I’ve been fortunate enough to be able to afford some higher end guitars in there lefties so so that they’re more of a collection on the wall but yeah, I just kind of poke around you know, loosely even probably not even a campfire guy had a handful of songs here and there. I wish I could play better but I honestly just don’t dedicate the cycles to  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> What are the riffs give me give me a song that you can play or your favorite. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> I’ve been practicing a little bit of Metallica this is a really hardcore that I’ve been playing in a little time to play a little bit of Iron Maiden in the trooper  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> like you are picking easy songs. Acoustic give yourself a little bit more credit you’re like What do you say like I’ve been like ripping I don’t really play I’m thinking okay, like I don’t know playing some basic like one couple a couple notes or whatever here and there but you’re playing like technically hard songs like </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> I can play some you know, I can do some of my acoustic I can play some you know some strumming you know, some pretty good with like with acoustic chords so I can do some strumming and stuff. So I never kind of follow it all the way through. You know, I know like the you know, I can play like half of like, Space Odyssey from from David Bowie. I can play a couple of chords is this a couple of chords of that that’s enough? I get into it. I play it for a little while to get into it. And then I’m like, Okay, that’s good. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> I like it. I didn’t know I was interesting. You mentioned the lefty I never even thought of that. Now that you bring it up because like the the strings would be the opposite. So it would totally change how you play the guitar. So your your guitars are set up like the strings are set up the opposite way. Is that basically how it is? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> Oh, everything is opposite. So yeah, just it would be if you flipped it upside down like a Jimi Hendrix would be then yeah, you restring it. And the strings would be the other way around on the same on a right handed guitar. But lefty guitar, they make it so that everything’s left handed. So the whole shape. It’s all it looks, it looks the same as the right handed guitar just flipped upside. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> So that’s cool. I didn’t know that. Another thing so I know you’re a big car guy. Like I said before we get into the fitness. I’m just curious because I know you got like, like the vet you got the Jeep like I always been into cars. That seems like a passion of yours. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> Yeah. I like to call it automotive ADD </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Unknown Speaker   </span> </p> </div> <div data-rss-type="text"> <p> <span> AAAD. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> So yeah, you know, I’ve been so I grew up in the automotive field. So my father owned an automotive business. My brother still owns an automotive business. I grew up working in the automotive industry. So I spent the first half of my career 20 something years as a as an auto technician. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> Oh, that’s cool. I did not know that. So. So it’s been in your blood, basically. Yeah. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> So I’ve been I’ve been around cars forever, and I, and I get bored of vehicles really quick. So every couple of years if it if I can even wait a couple years, I tend to get something new, which is not the greatest financial investments that </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> well, those cars, I mean, the cars Yeah, hold their value, I would assume I mean, the jeeps hold their value is that I mean, the the, by the way that you have the one the newer That’s right, they’re like they’re sharp. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> Yeah, that’s the C seven. So I just got that last year. But what I tend to do is I buy something, I help I work on it because I can fix it up. So I buy something, and I don’t buy things that are very expensive for the most part. So I buy things I fix them up, and then I sell them and I typically sell them for what I bought them for. So I just kind of roll the money over from one vehicle to the next vehicle tonight with the exception to that is the new that is the C seven Corvette and the Jeep was I typically leased vehicles so I go through them so fast but to tell you the truth, the Jeep is turned out to be one of my favorite vehicles and I’ve never owned a Jeep before but I cloudier so I’m in love with that thing. Do </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> their cool, man. You do that rubber duck. Oh my God, I didn’t know that until you told me so well, where everyone listening. We’re not going to tell you the underground like Jeep like stuff. It’s just for the cool people that have Jeep so you have to get a jeep and they will tell you they tell you the secrets. Now that’s cool. I did not know that. Shifting gears. I know you’ve been at prototype for a little bit you were a few months ago our prototype of the month. And so anyway, I love for you to share kind of like your your fitness journey with us. Like how did you find prototype? How did you get into fitness? Like I know you have like, you know, you were working out before coming to prototype you have like a good story there. So, so sure. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> Yeah. So. So what are we in 2023? Now, so about </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> 2022, Well, ever since COVID happened, we don’t know what year it is. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> Maybe. So I guess 2010 is probably like, for me, I would say that was kind of the that’s like the stake in the ground that I could put so I’ve always been I’ve never been into real into organized sports because I never felt I was any good at being a lefty sometimes. It’s very, you know, you kind of awkward. So, you know, yeah, I would flat out with bat righty I would hold like hockey was like total a blur for me because like the curve of the stick and then a left feet and a righty and so I wasn’t good with the right handed stick and I wasn’t good with the left hand to stick and then in baseball trying to throw the ball and just was not my forte. So I wasn’t really into sports when I was younger, I did do some weight training when I was younger, not a whole lot, not religiously, but enough. Until around 2010 I had at that time, I’d pretty much switched careers from automotive industry into the computer side of the house into technical more of a white collar job. And I was getting you know, I was you know, putting on the pounds, right? So I can carry a pretty decent amount of weight as it is anyways, but I was I was probably almost 210 pounds, you know, in 2010 and I just was you know, there was other stuff going on in my life and I was just just fed up with like how I looked. So basically I said you know, I’m gonna do something right. Like everyone I’m gonna start dieting and start exercising more start going to the gym on a regular basis. So that’s kind of when it turned around for me so I just I started </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> switch gears like literally you just made that decision and you’re like, yeah, just </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> looked in the mirror was just like, you know, you see a site you know, you see these pictures of yourself and there was this one picture of me at a conference and I was wearing like a polo shirt now that a conference and I was I was so heavy I was like oh my god who is that guy? So So that was it. So from then on I decided to start eating healthier, stopped eating a bunch of junk food and then started working out and then I started like running was like was like the big thing for me. And I tell this kind of this story about where like I used to go out of my I could couldn’t even run literally could not run to the mailbox without like dying in like we’re talking couple 100 yards. Yeah, but As I started eating healthy, like every night, I’d go out, I’d run to the mailbox, I’d run back, then I’d run past the mailbox, and I’d run back. And just like week after week, it would just be like and where I lived at the time, there was a circle that just kind of circled around the condos that I lived in. And four times around the condo was was a mile. So it was I’d run halfway around, and I’d walk and then I’d run off. Finally, I got all the way around, and then finally got one mile and I got two miles and then I got three miles then so. So that helped. And then I started using I did a, I did insanity, I did p90x Those were Those were tough programs, no doubt, like so then, I was also going to also go into the gym, in Westborough, kind of where prototype is, across the Boston sports club, whatever. So I go there. And that was pretty much it. So those for many years, I just kind of did my own thing. I did a lot of running, which was to the detriment of some of my body. So I loved it, I did a lot of running, and never quite got into the marathon. I had gotten into the Chicago Marathon one year, but then started having some band issues that I couldn’t, you know, there was no way I was going to run a mile run the marathon at that point with the activity will be an issue. So and then I’ve done a lot of, I’ve done a bunch of half marathons 10ks 5ks, I got a ton of metals downstairs in my in my thing. And that helped me I dropped the weight that I used a program called stronger you were it was the kind of like Jon does with with dieting and nutrition and helps you kind of start eating healthy and I’m just counting carbs, calories. And in that stuff, I did that for a while. Got way down got down to like, you know, people say like, you know, like six or 7% body fat 145 pounds completely shredded. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> Oh, my gosh. So you went from 210 to one to 145? In how and how long was that? I was to that one, </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> probably two years.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> Wow. That’s impressive. The one thing that just just stuck out to me I had to mention is like that I think is an important lesson, like for people that are listening is like, how how like you kind of like first of all, you had this realization that you had to make a change, then you mentioned like this picture at a conference, you probably were feeling more tired. And there’s a lot of other stuff that probably contributed to that. But like, you’re like how you your approach to making a change wasn’t okay, I need to go run a marathon it was let me run back and forth from my mailbox. And it was just you gradually just built up and built up and built up and then started making all these changes. What’s so impressive is the fact that sounds like you did this like just you by yourself like in like you are just motivated to just do it. And then it sounds like you’ve like you did these races, almost as little mini goals like that kind of kept you going along. And then you change as you kind of grew and like got more fit, you’ve started to make increase the challenge a bit by adding in these more difficult programs. Like, it’s really interesting. Like, what I don’t know if that was the deliberate? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> I mean, that’s yeah, I mean, that’s kind of in a nutshell, I think, you know, with running particular. I’m into cycling now. So now I do a lot of cycling. But so with running in particular, there’s like this for me, there was a there was like that one point where it just clicked right where you were stopped being out of breath. And trying, you know, and really being really being out of breath and sort of I can’t run anymore to this point where you kind of hit this level where, okay, I made you know, I’m on three miles and I’m not breathing heavy anymore. I feel like I can just go you know, I think runners they call it the runner’s high. I don’t know if I’ve ever got like the runner’s high, but I do I did recognize that like at a certain mileage after a certain mileage, it wasn’t such a chore anymore. It was just like, hey, I’m just gonna keep going because it feels okay my body feels okay and I’m just enjoying it my head and clearing my head. I’m looking at you know, for me it kind of like it just like being outside in nature on the trails were really nice are on the road and just kind of just being out there listening to music and just running. So that was that was kind of like my, my mental place to go after a while. And now it’s maybe now it’s more like more bicycling than it is running because it’s just my body now it just it’s gone the other way. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> So that was 2010 to two that to you said two years. So like 2012 ish. And then like so then when did you like what made? What brighter the decision of like? Because you’re doing everything kind of on your own? What made you kind of move to the decision to go into like, training? Like how did that what was that transition like, </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> so I was going to the gym a lot going to the gym a lot. But it’s funny because I was talking to BZ about this the other day, Brian in I was going a lot but it didn’t have any real, any real structure. So you know, you do the gym thing you go there, you end up spending a couple of hours at the gym, but it’s not really getting a good workout because you like I’m doing a couple, you know, I’m gonna go and do some, some curls, then I’m gonna do some bench presses, then I’m gonna walk around a little bit, and I’m gonna do a couple pull ups. And then I’m gonna go over the treadmill. And then you’re just kind of like wandering around doing, </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> like a buffet, yes, like, or whatever you feel like he’s trying to get structured. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> Trying to look at workout programs, the you know, the 3,2,1 or the, you know, there’s a bunch of different like versions of it, you go there with a plan in your head, like, I’m gonna do this and then do that. But honestly, it just didn’t have the discipline. So I would go, I would do running, I’d be on the treadmill, I do the workout. But I was bored there and just didn’t know what to do. And, you know, there was always coaches it not really, I guess not, I don’t know, if there are coaches, and some of them were coaches, and some of them were just workers, but you know, you hear them in, in back talking about, you know, oh, CrossFit, this process that and great if you want to go get hurt, and this and that. And so that kind of deters you a little bit from from going, but I started, there was a there was one coach, this definitely, who was really good. And she said, Hey, I’ve got this program that I want to try. And it was kind of like a high intensity, but we do all these different things. And it was a lot. It was a lot like insanity. Or like p90x where it kind of, and I liked that structured, where I just went in a new light didn’t have to worry about what I was going to do. The coach is gonna say, you got to do this, you got to do this, we’re going to do this. And then you know, you get a good 45 minute, 15 minute workout. And then. So that was great. And I said, Well, you know, that I said, Well, let me start looking into CrossFit. Because it’s more of a structured workout. We’ll give that a try. And that’s kind of that’s what drove me to the next level and said, alright, well, you know, I’ll go in you guys right across the street. I’m like, Okay, well, hey, there’s a place right across the street. Let me poke at it and see what’s happening. And rest is history I guess. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> Cool. Yeah. So he kind of like just just shifted a little bit to wanting to like level, level it up. Like, again, just add to that gradual progression in terms of your terms of your journey. So one question I always like to ask people that come on here is like, your favorite favorite memories, like at the gym, like favorite movements, favorite workouts? Like what are the things that kind of come to mind? Like, when we start when, you know, maybe you started talking about prototype, maybe to other people or whatnot? What are those? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> So, um, well, again, just in general, right, just the camaraderie, the coaches, the atmosphere with inside your gym, box, however you want to call it is, I think is one of them. Probably the greatest thing there is just like, like people come in, everyone’s friendly, it’s a great place to work out. It’s it’s low key, there’s not a lot of pressure, but you’ve got all of the support from all the coaches, you get the support from the other people working out. So I love that about it. I love the fact that I can come in, I know that it just, you know, it’s an hour workout to show up. They’re going to tell me what to do. If I’m not feeling something, I can find some alternatives to what I was working, if I’m hurt or not feeling great. I’m sore. You know, there’s always these alternatives. And then for workouts for me. It’s like the Murph workout without I forget what they call it without the run. Right. So Cindy, Cindy, to me, that’s like one of my favorites. I love the the I do the 5,10,15 right, five pull ups 10 Push ups, 15 squats and just bang it out in. I think my I think I hit 20 rounds last time. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> So that’s pretty good. It’s a round a minute, dude. Yeah, so that’s pretty good. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> That’s pretty good. The run takes jobs, but there was Yeah, that’s one of my favorite workouts. I like that. I love the jump around double unders, always good time. And then the rest of the stuff. I just, I mean, I’d love to do more. Yeah, I do. But it’s, you know, it’s just again, it’s the dedication and time but yeah, it’s probably no workouts that I hate, I guess. Burpees I guess. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> Yeah. All right. Yeah, you and everyone else. Yeah. So one other thing. Another question I have is like, I know you You, you did the lift off, I think you won, like the benchpress. A lot of folks that come into the gym like, you know, they’ll come into you have, you know, get get fit, etc, etc. And then like you start getting kind of into this groove of like, you know, wanting to do workouts as prescribed and do certain movements, like what are the things that are on your bucket list? What are the goals that you have, or things that you’re trying to accomplish now? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> Yes, so, yeah, lift up was great. And, you know, I, you know, I’ve always been feeling strong benchpress I was definitely surprised I got that high of that bench off </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> was like three, was it 300? Something 300 </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> It was a lot wasn’t three, it wasn’t 295 Or </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> that was around. So that was high. It was like that was around 300. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> Yeah, somewhere around I think just under 300. But it was. Yeah, </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> that’s heavy. Yeah, that’s awesome. Yeah. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> So double unders was like, for double unders took me a while to get so I was happy when I finally got double unders. And then muscle up is another one that I’ve worked on a little bit, haven’t quite got it. I got one or two off, and then haven’t really progressed so far. And I think that’s, that’s an odd one. Because it’s that once it gets tough, because it’s such a, like, such a tough movement between the mechanics of it, and then just the sheer power that it takes. And then me being a little heavier than I like, I’d like to be just, you know, it’s just a lot of weight and weight, you know, and on my shoulder. I’m trying not to I’m trying to stay un-injured. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> Yeah, don’t hurt yourself. Yeah, you got it, though. I mean, you got the movement. So you can check it off the list. If you see any type of guy like when you want to do something you do it? Like, which is pretty cool. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> Yeah. So yeah, I don’t know. So in my head, I’ve got strict muscle up at some point. Just to really, in free standing in the free handstand. I’ve been doing practicing a lot I really love to get into that could just be able to get up into a free handstand. I don’t know why. It just  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> cool. It’s a cool party trick. It’s like It’s like riffing on the guitar, man. I’m curious, do you go to Jack’s Super Sunday sessions? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> I haven’t because I’ve been doing. So I saw Brian, a few months ago, doing some Moy tie with one of the guys like, Oh, you guys, do you have you know, are you doing a class? He said this or that? And he’s like, No. And he goes, No, just a personal training. And then he sent me a text and said, Hey, if you’re interested in doing a little training, you know, we can set up some one on one sessions. And that’s what I’ve done with him on Sunday. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> That’s cool. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> So Jack’s stuff looks cool, too. And I would I would do that too. I already get quite a bit of flack from my better half that I overachiever at the gym Do you can wet so I’ve got to I would I would do Brian I would do the boxing with Brian on Sunday hang out for the hangout for the you know for the mobility and then jump right into another class. So I’m not sure when you’re </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> when you’re afternoon and Sunday is is yeah, I you you don’t have to say anymore. The I totally I totally get it. Now it’s it’s all about priorities. Now this is cool, man. Yeah, the once you start putting in the work into the strict muscle up and the practice and the handstand, I’m sure you’ll get it. jack and jack and John and the gear guys right there if you want any help on the on those things. So </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> yeah, I think got a heal my shoulder a little bit more first. That’s, </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> and then we can work on that. That’s cool. So Mark, I want to get into our our final question round here. This little fun game that we’ve been doing at the end of these community conversations. Two Truths and a Lie, and I prepped you a little bit beforehand. I know you’ve listened to some of these, you know, but basically, for you guys that are listening right now, Mark is gonna say three statements. Two of them are true. One of them’s a lie. And then I have to guess which one is the lie right now? I’m bad and below 500 to two and three, I think is my record. So you know, just saying like, I’d like to get back up to 500. So with that being don’t make it too easy for me, Mark, but what do you got? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> Okay, so rattle off all three at </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> first. Yeah, just Yeah. Don’t tell me what you want is the lie. Gotcha. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> So I once went on a date and got so drunk, that I lost the date and have never talked to that person or seen that for wasn’t ever again. Okay. My second one is I worked for a local radio station as a promotions coordinator. And then the third one is, I’m an avid flyer so I have my pilot’s license.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> All right. I feel like I could have gotten that third one out of you by asking about those paintings in the back because you have planes in the background. That feel like that may be true, but then I’m like, when would you fly? Like, that’s a question I have in my mind is like you do so many things. Like when would you actually go and fly but that’s I’m running right? I’m talking to myself right now. The drunk. You got so drunk that? What was it? You got so drunk that you just let lost your date off the date? Then the radio station promoted? This is hard. And now you said you’re in the auto industry then went into corporate? You didn’t mention anything about radio station. Maybe that was in between there. A date thing? I guess I could </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I go to the radio station. is a lie.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> No, that’s true. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span>  Dammit. Dammit. All right. All right. So what’s the lie? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> The lie is the pilot’s license.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> God, you know, other thing in my head. I’m like, you know, I think he was trying to trick me with his paintings in the background. Damn it. Okay. All right. So, alright, so now you gotta tell me the story. So I’ll start with my guests. So the radio station thing. So what was that? Was that in between? Because you said you went from the auto? Yeah. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> So I spent? Yeah. So in between my a while I was still working in the automotive industry. I actually did part time. So I went to I went to Columbia School of broadcasting when I was younger, was going to be a radio DJ guy. So I, I went through, I went to went to school for that, and then got an internship at wa F. And then worked for WA F, which is, you know, people don’t know, a Boston local Boston radio station no longer around and worked my way into a job there as a promotions coordinator and in what do they call now? Promotions coordinator, and show prep guy for one afternoon, guys. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> And then now you gotta tell me number one. So number one, the drunken date, like, what? When was that? Well, are you here? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> I was, I was young, probably just, you know, early 20s. I think. Well, let’s </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> paint a picture for  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> a friend of mine was like, hey, so and so wants to know if you want to go out on a date, and I’m like, oh, yeah, sure. Let’s go out and like, alright, well, we’re gonna go. We’re like, Hey, let’s go into Boston. You know, big shot. Let’s go into Boston. So I picked her up in my car. I picked her up my car </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> drives while he’s driving that you steal your car guy will be driving that. Oh, back then. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> Probably. A two eight. Nissan 280 Z. Yeah, it </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> was a red. No, it </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> was like silver. I was poor back then. So </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> to 280Z though, that’s still not a bad car. My dad was that one of those. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> It was fun. But the T tops so. So we drove into Boston, I think we were at like the cast and flag and back then or whatever it was called up by Fenway. We went in, I got a drink. She got a drink. And I don’t know if I was roofie or not. But that was the last thing I remember. I got like a margarita. The last thing I remember was getting the margarita The next thing I remember I was in my car in the parking lot. And it was like two o’clock in the morning. I finally sobered up enough. I drove home. I never heard from her. I don’t know what happened. Everything was closed down. I was just in the parking lot. The parking lot just like going what just happened? So </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> we’ll never know the rest of that story. My memory of it. But that’s a good that is a good story. That is a good story that yeah, you may have gotten something put in your drink, though. But that’s yeah, </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Marc Dobay   </span> </p> </div> <div data-rss-type="text"> <p> <span> maybe they were trying to get her and ended up giving it to me, but it was yeah, </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> it was I don’t know, you took that you took that one for the for the team. Let’s put it that way. If that’s the case, this is the this is why I love the two truths and a lie because you end up finding out some other cool, fun, fun facts that I would never have known if unless we went into it. But, but But Mark, I really appreciate you being on the committee conversation today. This is awesome. A lot of fun stuff. We talked about everyone that’s listening right now. Thank you so much for tuning in. Remember, every Monday we bring the community conversation to you first thing so make sure you check on that daily brief. You guys can listen to this on Apple podcasts and Spotify. Also have this on YouTube and on our blog. But with that being said, Mark, thanks so much for coming on, man. Awesome. Thanks, Mike. You got it. All right. </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-75-the-community-conversation-marc-dobay-a-man-of-many-talents/"> Ep 75: The Community Conversation – Marc Dobay – A Man of Many Talents </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 04 Jul 2022 06:00:00 GMT http://www.prototypetraining.com/ep-75-the-community-conversation-marc-dobay-a-man-of-many-talents/utm_sourcerssutm_mediumrssutm_campaignep-75-the-community-conversation-marc-dobay-a-man-of-many-talents thumbnail http://www.prototypetraining.com/whats-the-best-plan-for-me-75-hard-nutrition-guidelines/utm_sourcerssutm_mediumrssutm_campaignwhats-the-best-plan-for-me-75-hard-nutrition-guidelines If you’re thinking about doing the Prototype 75 hard Challenge & are wondering what you could see yourself doing for your nutrition plan I put 5 examples of diet that might work well for you depending on what you enjoy eating.    Mediterranean diet Paleo Diet No processed food  No added sugar Flexible dieting (track The post What’s the best plan for me? 75 Hard Nutrition Guidelines appeared first on Prototype Training Systems. <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/1.png" alt="A poster for the 2022 prototype community 75 day challenge" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> If you’re thinking about doing the Prototype 75 hard Challenge &amp; are wondering what you could see yourself doing for your nutrition plan I put 5 examples of diet that might work well for you depending on what you enjoy eating.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> All of these diets are aimed to help you eat MORE quality food and can help you control your intake. The Mediterranean diet &amp; Paleo diet are similar but differ in a few ways. Both diets are about eating real food. The paleo diet is based on eating the way our ancient ancestors ate &amp; is sometimes referred to as the caveman diet. The Mediterranean diet allows certain foods the paleo diet doesn’t allow which more recent research has shown to be beneficial for our health which allows legumes, whole grains, and some wine. Paleo is a lower carb diet naturally because cavemen didn’t have as much access to so choose whichever approach you feel is easier for you to follow.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Mediterranean diet food list </b> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screen-Shot-2022-07-03-at-9.32.58-AM.png" alt="A mediterranean diet food list is shown on a blue and white background." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Paleo Diet food list </b> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Screen-Shot-2022-07-03-at-9.34.15-AM.png" alt="A poster showing the paleo diet and not in the paleo diet" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Now comparing No processed foods &amp; No added sugar these are both similar but also differ a bit. Technically, you could have certain processed food that don’t contain sugar so it’s a little looser. No processed foods is also subjective meaning that might include corn it might not? A good rule of thumb is if it has a list of ingredients it is processed in some way. The main takeaway from these diets is to challenge yourself to eat more food that will fill you up and provide you with good nutrition.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> No Added sugar  </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/07/Screen-Shot-2022-07-03-at-9.35.57-AM.png" alt="A nutrition facts label with a red circle around the number 230" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Flexible Dieting (track your macros) </b> </p> </div> <div data-rss-type="text"> <p> <span> Flexible dieting is tracking your food. This approach allows all foods to fit in the diet and is supposed to be a way to help you know exactly how much you’re consuming to control your calories for weight loss, weight maintenance or even weight gain. This approach would work for someone who has the discipline to weigh out their food to know the exact portion they are having &amp; might be a way to learn how to balance having good quality food as well as having treats in moderation. </span> </p> </div> <div data-rss-type="text"> <p> <span> *If you need help with this reach out to Jon </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Summary: </b> </p> </div> <div data-rss-type="text"> <p> <span> For some it might be easier to have rules of foods that are allowed on the plan and that are not while for others it would be tracking all their food which can allow for some flexibility when being social. All diets are aimed to help you eat better. Since this is a challenge, you’re trying to minimize going off plan but at the end of the challenge the hope is you have developed some routines and habits that help you going forward. </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/whats-the-best-plan-for-me-75-hard-nutrition-guidelines/"> What’s the best plan for me? 75 Hard Nutrition Guidelines </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 03 Jul 2022 13:39:00 GMT http://www.prototypetraining.com/whats-the-best-plan-for-me-75-hard-nutrition-guidelines/utm_sourcerssutm_mediumrssutm_campaignwhats-the-best-plan-for-me-75-hard-nutrition-guidelines thumbnail http://www.prototypetraining.com/ep-74-the-community-conversation-chris-lacasse-and-creating-routine/utm_sourcerssutm_mediumrssutm_campaignep-74-the-community-conversation-chris-lacasse-and-creating-routine Thank you for checking out the Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 74: The Community Conversation – Chris Lacasse and Creating Routine appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/06/Community-Conversation-2-copy.png" alt="Chris lacasse and creating routines for prototype training systems" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out the Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://www.youtube.com/watch?v=gDpIUsHDdRo" target="_blank"> (Check out or last episode here) </a> </p> </div> <div data-rss-type="text"> <p> This is our 74th episode of The Community Conversation and today Chris and coach Mike are discussing creating a routine! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> Hey everyone. Welcome back to the community conversation hosted by prototype training systems. I’m super excited to bring this back to all of you and I’m excited to have our guests slash former prototype of the month Chris Lacasse on today’s episode. Chris has been a member here at prototype for around five years now. And this is just an awesome episode he shares a lot of cool insight on how he approaches building habits and getting back into a consistent routine. get to learn a little about him and his background, how we grew up here and we got to fund two truths and a lie to finish up today’s episode. So check it out. Glad you’re here. Your episode starts right now. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> All right, everyone. Welcome back to the community conversation. I’m your host, Mike Colette. We have not done a committee conversation in quite some time. But I am excited to have our guests/prototype member/former prototype in the month Chris, pass on today’s prototype. Sorry, community conversation brought to you by prototype training systems. Chris super pumped to have you on today. We just got coffee the other day. I think we were in the middle of scheduling this. You were I think you’re emailing back and forth with Cayla, our administrator slash admin. And so yeah, man super pumped to have you on today.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Chris Lacasse   </span> </p> </div> <div data-rss-type="text"> <p> <span> Yeah, excited to be here. Thanks.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> Yeah, you got it. So So Chris, I know you’ve listened to the episodes before, but we’d love to just hear your story. Just take us through, you know, how do you find prototype? You know, talk to us about your, your fitness journey. All that fun stuff. Your experience, just like laid out there.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Chris Lacasse   </span> </p> </div> <div data-rss-type="text"> <p> <span> Sure. Yeah. Um, so my prototype journey. You know, like, like most people, I think I’ve had on again, off again, relationship with fitness. Throughout my life. As a young kid, I was very active, right. So I was constantly playing pickup basketball, football in the street, baseball at the park with friends. You know, it was back in the late 80s, early 90s. When you just go to the park and there’s people there. You just get games together and play. You’d be lucky if you had a baseball. It’s like, like the movie The Sandlot where? You’re running around the neighborhood trying to find a ball. Yeah, so I was very active. I’m the youngest of three boys. So I had a couple older brothers that were constantly dragging me along. Yeah, very athletic kid, tried to be moving constantly. So it was kind of like, you know, childhood up until college. Right? Where did you grow up? By the way, do you Well, I grew up in Western Massachusetts, so Chicopee, MA, so if anyone’s ever driven West, maybe on the way to New York, they’ve they’ve likely driven through Chicopee I went to school out in Westfield.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> So I’m familiar with Chicopee. I think there’s like a, some sort of like Marine base or something out there.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Chris Lacasse   </span> </p> </div> <div data-rss-type="text"> <p> <span> That’s Dover. Yeah, yeah. West Dover Air Force Base. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span>  Yep. I remember going in visiting my friend who is in the Marines. He was stationed out and in Chicopee for for a little while. So that was my, my one time going into Chicopee. Was that time to visit him? I think we went to a bar that was basically about it.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Chris Lacasse   </span> </p> </div> <div data-rss-type="text"> <p> <span> So anyway, yeah, it’s a it’s a reserve base. Now. It used to be an active base. And I always heard stories from people that back in the Cold War era. It was a pretty kind of scary thing, because this was like a prime target. West Dover, because it was such an active base. And you had essentially everything within, you know, I don’t know, miles and miles like people had to do those get under the desk drill sort of thing. But yeah, Chicopee a lot of the surrounding area around West Dover is housing that was owned by or lived in, by servicemembers and so so for many years, it was active, and then it turned into a Reserve Base. One of the schools I went to it was actually on the air force base that had formerly been a schools for for Air Force employees and their kids. So yeah, so it’s, it’s a interesting town, sort of like a very central location. It’s a city of I think, when I was growing up, there was about 55,000 people and it’s, it’s grown even even more since then. If I don’t know if we get to it later in this talk. I’ll tell you a little bit more of my childhood. But it’s, it’s definitely an interesting place where I grew up.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> So you said you’re one of the youngest of three of three kids super active grew up in Western Mass. What brought you out to this neck of the woods you live in? Yeah, right. You just got it. By the way, congratulations, or do you just move got a new house?  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Chris Lacasse   </span> </p> </div> <div data-rss-type="text"> <p> <span> Thank you. Yeah, I’m excited. So you’d see these cool bookshelves behind me. When I was looking at the house, I came into this office and I was like, Oh, cool. That would make a good zoom background. It’s like things you say now that you never used to say. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> But you like the background that people take a picture of the put as their background? Yeah, that he’s gonna fill it with pictures.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Chris Lacasse   </span> </p> </div> <div data-rss-type="text"> <p> <span> Yeah, so I told my wife that I gotta find like joke books like where it will say something that looks like a real book, but it’ll like be something people have to figure out. Everybody here will be on the in on the joke, but maybe my coworkers won’t notice. Um, yeah, so we just moved to, to let maybe eight minutes away from where we lived. We moved to Grafton. So I’ll back up a little bit. I grew up in in Chicopee. I went to college at UMass Amherst, which is about 45 minutes north of Chicopee. When I graduated, I was looking for like a central location that was still close to family. But then also I could commute to like Boston or something like that for a job. Back when I was getting started, you had to commute to work like most of us, even some people still have to now I’m working remotely. But I wanted to be in close proximity to where there were software companies because I went to school for computer science. And so I wanted to go work for, you know, whatever company would hire me at the time. So we moved out to I moved out to Worcester, actually, and I moved to Sudbury I lived there for about a year and then I moved to Worcester. And then I met my wife, Heather, we decided we want to move in together, and then we moved to Grafton about a house. So Grafton, we chose Grafton, because it’s a perfectly central location. If you look at a map, you’re just like, where do I want to live? That’s perfectly point right there like alright, Grafton looks good. So we bought a house in Grafton thinking it was a starter house, ended up being our house where we had our kids raise their kids up until 10, and 8, and then we moved to this new house on my son’s birthday, actually. So he just turned 11 We closed on this house, and have been moving here for the past two weeks. So I was in the middle of doing a bunch of projects and stuff. And I was like, Oh, I have to go meet with Mike, so. I jumped on. Awesome.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> Yeah, the moving is a pain in the ass. Erin and I got her house in 2019. And I just remember I was just like, we live we are from an apartment to our house. It is even though we didn’t have that much stuff. I’m like, oh my god, I can’t imagine moving like, from a house to house especially with like kids and like all that other sort of stuff. So I’m sure that that was a lot, it’ll it’ll take a little bit longer to unpack all that stuff, the longer than it took us to unpack our, our stuff.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Chris Lacasse   </span> </p> </div> <div data-rss-type="text"> <p> <span> So yeah, me and my wife had kind of like an argument over the right way to do it. She wanted to go through everything. On the other end, I just wanted to move everything here and then go through it. But we kind of compromised and figured it out. So we’ve gotten mostly removed knives and projects to fix up the old house and get ready to sell. But yeah, we’re excited about we got a lot more space, we went from a smaller house to a bigger house. So I could fit the entire contents of our old house in our garage. So you have all this space to work with, which makes it way easier to like clean things, organize things because you have staging areas where you can add things to in the old house. If we ever wanted to clean something or do a project. You were like playing that puzzle game where you only have one open square, you’re like, I gotta move something here and then I’m gonna move it there and but having more space is amazing. And I’m sure we’re gonna enjoy it a lot.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> Awesome. So what So when did you say you moved to Grafton? It was like 10 years,  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Chris Lacasse   </span> </p> </div> <div data-rss-type="text"> <p> <span> it was 2009.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> Okay, got it. And then and then you started becoming a Prototype a few years ago. And so what was your What was that, like? Talk to me about like, what were you doing before and all that sort of give us a kind of-  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Chris Lacasse   </span> </p> </div> <div data-rss-type="text"> <p> <span> Yeah, so I was telling you a little bit about my childhood, active childhood, I played football in high school, I wanted to play you know, all the sports, right? But my sport of choice was football. So I did that. And then once I graduated, then I didn’t have like organized sports to kind of continue on with. So I would, you know, I started getting gym memberships go to the gym workout. I would do that consistently for three, four months, maybe maybe a year at a time. And then I slowly taper off as things change. Something for me that’s always been kind of tough to balance is about whenever I’ve been doing really well at work where I’m like really dialed in and focused on work. I just forget about my fitness and I just everything else, like takes a backseat. And then the opposite then if I’m like getting into good shape, and I’m like doing well and I’m I’m active, then I’m like alright, we’re can take a backseat, I gotta go to the gym. That’s been like a decade long journey to figure out that balance. And I kind of feels like I’m there right now. But so anyway, yeah, so I started I think I prototype was maybe 2017 or 2018. I was going to an Anytime Fitness and I found a routine that was working for me had kind of downloaded some online programs that I could do. I don’t remember where they were from. And I was, you know, feeling pretty good. And then I don’t even remember how it happened. But like we came across, I came across like some YouTube videos of CrossFit. Like professional CrossFit. Like the I think it was like the, The Movie, they made one of the earlier movies where they like, profiled some of the CrossFit Games, and I was just like this is this is really cool. Yeah. It was just interesting. And like, you know, professional CrossFit really sucks you and it’s like it’s shockingly fun to watch. Because it’s just I don’t know, if people who’ve watched it. You just get sucked in. You know, it’s, it’s interesting. And so my wife and I watched some stuff. Yeah, I was like, you know, I want to try to So I Googled for the closest places, read some reviews, you guys had good reviews at CFP. So then I think I emailed back and forth ended up talking to Joe and then it came in for what was at the time called virtuosity sessions. And then I got started that way. My, my first couple classes were, were crazy. Actually, you know what, let me let me back up, I gotta tell you a story related to my starting CrossFit. Before I went to prototype, I went to CrossFit, New England, I worked worked on Steam Street in Natick, right across the Natick Mall. And CrossFit New England was really close to that. So decided to go into a class and try it out. And so I’m in there. And at this point I had done, like group training, I was familiar with a lot of the movements, things like box jumps and stuff. And so I’m in like, my first class, and I paid for like a five class session. And I’m in the class and I’m, you know, doing the movements, it’s hard, but I’m looking around, and there’s people that are like, doing things that look like they’re gonna hurt themselves. And I’m like, but then the coaches were not paying any attention at all. They were just soft talking to each other. So I finished that class, and I was like, I gotta find a different place. That’s when I searched and found CFP. So then fast forward during the virtuosity sessions, it was such an awesome program, because it was Joe Black was the coach who, who led me through those sessions. And it was very focused, very attentive, one on one sessions focused on each movement, building them progressively. You know, he didn’t care if I had experienced in a squat, he was going to, like, walk me through each point of the squat in detail. And we did that and I can’t remember how many sessions it was, but got through those and then then join my first classes after I was finished with those. I think my first class I think I had to cut the workout short, even because I my cardio fitness was just so bad. Like I was a runner, I was running at the time, like distance running, maybe like five, six miles at a time. So I felt like I was in good shape. But like getting into the high intensity CrossFit workout was just a whole different ballgame altogether. And so I would have to have to kind of cut short and Brian was coaching a lot of the classes that I was attending at the time. And what I loved about Brian, I still have about Brian is like, he’s he was focused on how I was doing. And he’d come over and he’d say, How are you feeling? And he told me to, to take a seat, like, you’re good, like you’ve had a good workout. Sit down, there’s always another class, right, like, so he would kind of like pay close attention and help me make sure that I was, you know, working out in a healthy way, rather than just pushing through something I wasn’t ready for. So that’s really stood out to me early on, was the coaching at prototype that, you know, each coach was paying really close attention to how I was doing, giving me real advice, real, real critiques. And so, you know, that’s what kind of got me hooked in the, in the beginning. At the time, when I first started a prototype, I was still commuting to Boston, actually. So not a spinster anymore company moved to Boston, I was commuting into Boston on the train. It just was not a sustainable like schedule, right. And so then I kind of indexed a bit more on focusing on work was doing really well at work again, and I was like, you know, I’m just gonna not go to the gym anymore. So I did that for another couple years. And then, and then think this was maybe right before the pandemic, I was in pretty bad shape again. I think I was like having a lot of heartburn when I was sleeping. I just wasn’t feeling good. And so I think I emailed like Brian and Joe and was like, hey, like, I need to get back into the gym. Can you sign me back up, and then again, I’m signing back up, come on, come to the next class. So and then since then, I’ve been pretty consistent. I had a little bit of a hiccup during the pandemic, or I didn’t want to come into the gym and also didn’t want to workout at home. But that was kind of a short thing. So I feel like I’ve been really consistent since that point. Funny story about the consistency thing is like, I’m very much a creature of habit, right? So I have to build consistent habits because as soon as I fall out of a habit, it’s easy to just ride that momentum and completely lose that entirely. I was watching this was I was watching a Joe Rogan podcast. This is before Joe before COVID. So Joe Rogan was like a little less crazy. Like I feel like he went really off the deep end after COVID but it was an interview with this guy, David Goggins. Have you heard of this guy?  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> Oh, yeah, I’ve seen I’ve seen and I’ve, I’m very familiar with Goggins. I got a poster in my painting of him in my in my office at home. I can show you that another time.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Chris Lacasse   </span> </p> </div> <div data-rss-type="text"> <p> <span> I think it’s a great podcast. But yeah, so the people, anyone, anyone listening should look this guy up. But I was just listening to this guy talk and it’s this is a guy who was was out of shape, and basically was like disgusted with himself. It’s like, you know, I gotta go do something and I don’t even know what what like order of things led to him becoming an ultra runner but he basically, you know, got into these like really extreme challenges where he’s running 50 Plus milers, doing all kinds of that I think he has like some pull up record. Like, he just did the most pull ups for like, such a long period of time anyway. So this guy is doing all this stuff. And I’m like, this guy doesn’t need to take like a rest day every two days. Why do I feel like I need to take a rest day or two days? And I feel like that’s what would kill the habit, right? I’d be like, alright, it just worked out a day, I’m sore. I should take a rest day tomorrow, my legs are sore. And that’s a habit killer. Or if I work out two or three days in a row, I’m like I worked out three days in a row. Why do I need to work out four days in a row? I should take a rest day. Right. And so like fitting all these rest days in was something that I felt like was inhibiting my momentum and keeping me from building the habit consistently. And then I was like, You know what this kid is, rest days, obviously not going to become an ultra runner. But at the same time, like he’s not just doing one CrossFit class a day, he’s running 50 miles and then doing it again a day later. Like the human body’s probably capable of a lot more than I’m giving it credit for my body’s capable of a lot more than I’m giving myself credit for. Why don’t I just try doing CrossFit every day this week, right. And I was like, let me just make a goal to just keep doing it daily. First thing I noticed when I started doing it is the programming is really balanced, right? Like you guys are putting a lot of time into make sure that if you’re coming five or six days, you’re not overtraining the same, you know, muscle groups, or whatever. So it worked out really well. And that was probably the thing that enabled me to get a consistent habit was basically saying, unless I’m sick or injured, I can come into the gym. And I can dial it back if I need to if I’m feeling tired, but I’m going to try to come in every day if I can. The question I was going to ask you, you answered it was like what was the difference between how you change your habit of consistency versus the past? And you answered it with this, basically, this mindset shift.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> I really liked what you just said, wrote it down is like this, this habit killer that like the rest days that you are deliberately taking up, you realized that it was impacting your ability to get into a good groove. And that like you take that rest day and then maybe life would happen and then it’s an extra rest day and then the weekend happens and then then it’s all of a sudden, it’s not just one day you’ve taken it’s like three or for whatever. It’s really interesting, like in and yeah, the back to The David Goggins. That podcast that he did with Joe Rogan is awesome. The book that I don’t know if you’ve read Can’t Hurt Me. That’s the book that he wrote, which is an awesome book. Have you read it? So check that out. And then there’s another cool book that this guy Jesse Itzler wrote called Living with the seal, which is a short read. It’s actually really funny. You should read that one first. It’s basically about Jesse Itzler who think he co founded net net jets or next jets or that like some he was like a old he was like a rapper like the 90s as well. He married the woman who started Spanx. Anyway, can you listen to the story, but it reached basically, well, the story goes is like he saw David Goggins at one of these ultra races, and he’s like, Who the hell is that guy? He’s like, super overweight, and he’s running on broken feet. And he’s like, bleeding everywhere. He’s like, he’s like, I want that guy to train me. So you live zoo had Goggins live with him for like, a month. And this anyway, it’s funny, because it’s like the stories of like, how, like, how he get it, we wake him up in the middle of night, and there’s like, what he would say to him. It’s fun. I remember listening to it on an on a plane. I was like, laughing I was like, audio is like laughing out loud listening to like they’re being narrated. So those are two books to the checkout. But yeah, that that’s so cool. That you you had that mindset shift. I’m curious. Because you mentioned a few things like, like, you know, your experience your first workouts, like, do you have like a favorite movement or favorite workout now that you’ve been doing this like enough over the past several years? Like, is there something that comes to mind or favorite like yeah, what’s what’s  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Chris Lacasse   </span> </p> </div> <div data-rss-type="text"> <p> <span> So I mean, my number one favorite movement is back squats. And the reason for that is it just gives me confidence. I feel like I have a really strong back squat. But that question has come up in class because The question of the day has repeatedly been, like if you could pick any workout, which one would it be, and one of my favorite workout CrossFit workouts, I think it was one of the open workouts we’ve done it a few times is, it’s a combination of rowing for calories and wall ball shots. And this is I don’t know, there’s something I like about that. I think because squats are a strong movement for me like wall ball shots, I can grind through them. And rowing is very strong for me. So like, running is hard. For me. That’s one of the hardest, like endurance things that I can do. I’m kind of a little bit like bigger body of really big legs. You know, I weigh 215 pounds. So like when I go for a run, like it’s like a lot of work for me. Rowing, I’m sitting down, like, I don’t have to carry my body. And I’m right there with power with my leg. So right there rolling and then wall ball shots, I can grind right through so that that workout right there is is like a really fun one. I think the last time we did that one or a variation on it, I pushed really hard and then had to lay on the ground for like 15 minutes after the workout. A few people came up and asked me if I was okay. I was like, I wanted to see how fast I could go.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> Yeah, that’s it’s cool man pushing the limits. I think that was 19 Five or 18 Five. But oh, as you know, what I think would have been rolling wall balls. I think no, it was 18.1 or 19.1. It was the first it was the first workout. And it was like 9019 for for 1440. I think it’s 1919 reps for like, 14 minutes. 15 minutes, 15 and AMRAP 9019, something like that. Oh, yeah. I think we’ve done a couple of variations that have been programmed in and it’s just a good like combination of movements. Yeah, they’re pretty, pretty gnarly. Another question I have for you is like, you know, since kind of getting into that consistent routine, like working out more like have you what are your goals? Or what are the things that you’re kind of like pushing towards, or things that you’re like you’re working on right now, or things that come to mind that kind of keep you motivated? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Chris Lacasse   </span> </p> </div> <div data-rss-type="text"> <p> <span> Yeah. So I think once, once I’ve been consistently showing up doing the workouts, you just kind of noticed changes in your body where your body just feels stronger, you feel more confident. And like, for me, it doesn’t have anything to do with the way I look. I feel like one thing about like, your body and your image that I do like is like, when I’m wearing clothes, I feel more comfortable. So like, this is something a lot of guys probably understand. It’s like, when you’re overweight, you like put your pants on, and they don’t stay in place if you have a belly. So like, that’s super frustrating. And so like being in shape, you’re like, Okay, I’m comfortable, and I’m confident all the time in my clothes. Good. So like, that’s, it sounds like a silly thing. But it’s simple to say like as you go about your day, to not have to feel self conscious in any way about your body is I think a very empowering thing. But that’s, that’s more of like a, a minor benefit to me, like a more important thing is being ready for any kind of activity. Right. And I think that’s sort of a central thing with CrossFit too. When I first was getting started, even when I was in what I thought was good shape, or I felt like I was fit, I was not because I couldn’t sit down on the floor and like play with my son without discomfort, right. So I had like such tight hips tight lower back, that, you know, I could I could go out for a run and I would feel good about it, go to the gym and lift weights and feel good about it. But then I couldn’t do other types of movements that that most normal people could because it was so tight, because I was probably like doing squats at the gym, but then I wasn’t doing anything that helped with my mobility, no accessory movements at all. And so CrossFit, and the programming, you know, from like, going five days a week and sort of balance programming has really helped with mobility helped with like, lots of different things. Most importantly, being able to just get down on the floor or play with my kids, they’re getting older. Now they don’t wanna get on the floor, but maybe they want to go for a bike ride, maybe want to do something else. Something that that was really cool. Last year is my wife and I did it Triathalon. And what was cool about it is it you know, this wasn’t like a crazy endurance thing, right? Like it is a lot so when this was in the fall, we did a triathlon was a run bike run, it was a two mile run, 15 mile bike and a 5k which is a lot to do, but we didn’t have to train for it at all. Right, all I did was come into the gym, I didn’t do any specific cycling, I didn’t do any specific running, that just came in for the CrossFit workouts, and I could go do this event. And so like being ready for that being able to just sign up for something and go and have fun with people and do something that takes that kind of endurance. CrossFit does kind of give you that and so, being ready for anything. Whether it’s getting On the ground, playing with your kids, you know, sprinting after your kids outside in the yard, playing soccer in the backyard with the kids. Just being ready for all those things, is, I think, a really, really important thing. And that’s the most most important thing to me.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> Awesome, great, it’s a great answer. And just in the sense of like, I mean, a circle that you said, like, being able to sign up for something, have fun, basically, like, being prepared for the unknown is like one of the big elements of like CrossFit, but like having the capacity to do what you want to do when you want to do it is a whole nother thing, which is like sounds like you’re, you’re you’re you’re reaping the rewards of consistency, which is like, I think, just kind of been doing this for a long time, like consistency beats intensity, 10 times out of 10. And like, it’s just, it’s just cool to hear kind of like how your, your mindset shifted, and like, it’s a good lesson for anyone that’s listening to this is like, all it takes is basically like hearing that and then applying it. Like I think like that framework that you use, Chris could be really helpful for a lot of a lot of people that may you know, that may be struggling with that same sort of same sort of thing. So that was really cool. I appreciate you sharing that. I have some final questions for you. I’ve prepped you for this. I’m going to spoil the secrets, everyone out there two truths and a lie. So this is your opportunity to stop me. I think I’m one in three. If I remember my record correctly, it’s been quite some time since I played this. But you got to give me two truths. One lie, I got to choose which one I think is the lie out of the three. So don’t tell me what one is until after I guess. And then maybe we can explore some of those. Those answers a little bit. So I’m not sure if that’s a question. Maybe it is a question, but it’s a little game that we’re gonna. We’re gonna play right now.  I’m curious. You get I’ve given you like some prep and see if you can stump me, what do we got? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Chris Lacasse   </span> </p> </div> <div data-rss-type="text"> <p> <span> All right, I got two truths and a lie how I’ll go in no particular order here. So I have run two half marathons. That does not count as a marathon. Two separate events. I played football for 12 years. Organized football. American football isn’t a Europeans listening to this. And I have lived in Massachusetts my entire life. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> Okay, All these things sound like they’re true. But living in Massachusetts, your whole life there. You didn’t bring that up at all in this conversation, because you grew up in Chicopee. And then you went to UMass. And then from there moved to Sudbury. What was their Sudbury than to Grafton? And so I feel like that’s true. Unless you didn’t say something to me. At some point. Maybe you were born somewhere else. Which you didn’t mention that. So I’m going to chalk that up as a true football for 12 years. Now, you said you played in high school. So it’s four years there. Then you have middle school? Elementary School. So technically, it could be 12 years started playing in the kindergarten or the first grade. So that could be true. The running two half marathons. You didn’t say that? You ran a lot. You did this du-athalon. I want to say you played football for more or less than 12 years. That’s a lie.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Chris Lacasse   </span> </p> </div> <div data-rss-type="text"> <p> <span> That’s correct </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> All right. So excited. Um, I’m the I’m gonna go home and I’m going to brag about this to Erin. Okay, so Alright, so talk to me. So what did you say you did two half marathons. You didn’t bring that? So when was that? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Chris Lacasse   </span> </p> </div> <div data-rss-type="text"> <p> <span> It was the I think I ran the first inaugural Western half a half marathon. And then I did a year after that. So two years in a row. I did that one.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> That’s awesome. And that when when was that? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Chris Lacasse   </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> Okay. So yeah, about 10 plus years ago. And then. So you did grow up in, in Mass. So well, how many years? Did you play football? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Chris Lacasse   </span> </p> </div> <div data-rss-type="text"> <p> <span> Only four years in high school? Four years? Yeah. So there’s a slightly funny story that has Yeah, I did want to play peewee football. But when I went down to try out they told me I was overweight. It was the strangest thing and then they turned me away. And I was like, No, I don’t want to guess I don’t want to play and then I ended up playing in high school. I played I was uh, you know, bigger at the time. I’m a normal size guy now. But as of when I was a kid, I was taller and bigger. So I played tight end and defensive and awesome.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette   </span> </p> </div> <div data-rss-type="text"> <p> <span> I played football. One year when I was in fifth grade, and so it’s Pop Warner. And I was heavier kid too. And they put me on the B team, which was like, one step above that would have been the heaviest team. But like, I was the only fifth grader and everyone else was like, sixth, seventh, eighth. There’s even like a couple of ninth graders on this Pop Warner team. And so I’m like me and two other kids were the youngest ones on the team. And I think it was like, second or third string like offensive lineman, and I did not have any fun. I got in great shape. But I had absolute zero fun. And I was like, I’m going back to. So anyway, to that point about like, the weight thing and how it can make it like not not want to play when you’re younger, I can totally, totally appreciate that. Chris, this has been awesome. I really appreciate you getting on today and talking through all this stuff. This is cool. I did not know a lot of this stuff in your journey. And so I appreciate you coming on and talking about this today. For everyone that’s out there listening right now appreciate you tuning in to community conversation. We’re getting back into this consistency back into this habit of getting these key conversations out to you every single week. You guys can check this out on Spotify or Apple podcasts. We also have this streaming on YouTube as well if you want to watch the actual video of this, but until next week, we’ll see you then and Chris, thank you again, my man. Really appreciate it. Thank you. Alright, got it. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-74-the-community-conversation-chris-lacasse-and-creating-routine/"> Ep 74: The Community Conversation – Chris Lacasse and Creating Routine </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 27 Jun 2022 05:00:00 GMT http://www.prototypetraining.com/ep-74-the-community-conversation-chris-lacasse-and-creating-routine/utm_sourcerssutm_mediumrssutm_campaignep-74-the-community-conversation-chris-lacasse-and-creating-routine thumbnail http://www.prototypetraining.com/sense-making-and-sacrifices/utm_sourcerssutm_mediumrssutm_campaignsense-making-and-sacrifices We often make reactive decisions when emotional. Sense-making is an important part of that process, best done with someone else (a training partner or team). The cost can be not only our mental health but physical health as well. In life, sacrifices/trade offs are necessary. I’ll be having a baby soon, and I’m aware that The post Sense Making and Sacrifices appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/06/BlogEvent-Promotions.png" alt="A woman in a yellow shirt is shrugging her shoulders in front of a blue background that says sense making and sacrifices" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> We often make reactive decisions when emotional. Sense-making is an important part of that process, best done with someone else (a training partner or team). The cost can be not only our mental health but physical health as well. </p> </div> <div data-rss-type="text"> <p> In life, sacrifices/trade offs are necessary. </p> </div> <div data-rss-type="text"> <p> I’ll be having a baby soon, and I’m aware that I will have to make some difficult decisions and make certain trade-offs as my lifestyle will be changing. </p> </div> <div data-rss-type="text"> <p> But when life happens, especially suddenly, I’ve found that we tend to get very reactive. I’ve noticed this in myself but in a lot of the folks that I coach. </p> </div> <div data-rss-type="text"> <p> Reacting out of emotion can create trade offs that we make aren’t always thought through. </p> </div> <div data-rss-type="text"> <p> What I’ve found is that the cost of the making those trade off’s are usually related to the “better me” side of things. </p> </div> <div data-rss-type="text"> <p> In particular, our fitness. </p> </div> <div data-rss-type="text"> <p> Our gym membership tends to be a “splurge” and something that is the first thing to go when shit hits the fan. So, when life happens, the first thing we think of is to stop doing the one thing that may feel like a splurge, but is it really? </p> </div> <div data-rss-type="text"> <p> Now, this isn’t a blog post to convince you not to cancel your gym membership when you’re in a financial pinch, rather, it’s the process in which we go about our decision-making that isn’t always fully fleshed out. </p> </div> <div data-rss-type="text"> <p> When it comes to decision-making and even prior to that, <b> sense-making </b> , it’s best done with someone else because we all have blind spots. Where this goes wrong is when we have already made up our minds, then ask someone for their opinion. Is yours really going to change? </p> </div> <div data-rss-type="text"> <p> I was just having a conversation with someone last week about this… they were about to make a very reactive decision to something before thinking through it. We talked about it and I challenged them a bit… what’s reason to make this decision right this second? Is it necessary? Why not wait until you can dial down your emotional reaction first? Are you sure what you’re feeling is true? </p> </div> <div data-rss-type="text"> <p> The point is, we tend to do things based on how we are currently feeling, doing things when we are on an emotional “tilt” but that’s not quite right. </p> </div> <div data-rss-type="text"> <p> Making sense out of a situation with someone that you feel will challenge you on your thinking (not just someone who agrees with everything you say : ) ) can help you make better decisions in the long run. </p> </div> <div data-rss-type="text"> <p> So if you’re not quite feeling like yourself and you’re in a position where you need to make some difficult decisions, I would argue it will be harder to make the right call, but even more, see what the right call even looks like. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/sense-making-and-sacrifices/"> Sense Making and Sacrifices </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 17 Jun 2022 14:12:00 GMT http://www.prototypetraining.com/sense-making-and-sacrifices/utm_sourcerssutm_mediumrssutm_campaignsense-making-and-sacrifices thumbnail http://www.prototypetraining.com/prototype-of-the-month-mike-cuthbert/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-mike-cuthbert Our Prototype of the Month Michael Cuthbert is the model of how hard work pays off! When I first sat down with Michael In January for our “No Sweat Intro”, very little had to be said! Being that he is a former sprinter for Umass Amherst, with a competitive nature and his connection to our The post Prototype of the Month: Mike Cuthbert appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/06/Screen-Shot-2022-06-06-at-3.39.03-PM.png" alt="A prototype of the month certificate for mike culbert" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> Our Prototype of the Month Michael Cuthbert is the model of how hard work pays off! When I first sat down with Michael In January for our “No Sweat Intro”, very little had to be said! Being that he is a former sprinter for Umass Amherst, with a competitive nature and his connection to our Community through my friend and member Marc Dobay, (Who’s son Blake was Michaels childhood friend). Micheal over the last several months has been the model of consistency in our 7am classes and you will often see him after class putting in extra work. The criteria and standard that we look for when our team puts in there nominations for Prototype of the month are Coachability, Caring and Community and in our opinion, Michael encompasses all three of those qualities handly. Congratulations Michael! </span> </p> <p> </p> </div> <h3> Share your Prototype experience and fitness journey. </h3> <h3> What is your favorite part about being at Prototype? </h3> <h3> What are your hobbies and activities? </h3> <h3> How has (if it has) Prototype helped you outside the gym (in sports etc)? </h3> <h3> What are you continuing fitness goals to this point? </h3> <h3> What is your favorite quote? </h3> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-of-the-month-mike-cuthbert/"> Prototype of the Month: Mike Cuthbert </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 06 Jun 2022 19:52:00 GMT http://www.prototypetraining.com/prototype-of-the-month-mike-cuthbert/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-mike-cuthbert thumbnail http://www.prototypetraining.com/scavenger-hunt-recap-2022/utm_sourcerssutm_mediumrssutm_campaignscavenger-hunt-recap-2022 The scavenger hunt was so much fun! Energy was wicked high & we lucked out with the weather being 65 vs 95! We had over 40 people participating in the event & we had A LOT of help making this day what it was #awesome Shout out to the winning team Nate Oram, Nolan Oram, The post Scavenger Hunt Recap 2022 appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/scavenger-hunt-recap-2022/"> Scavenger Hunt Recap 2022 </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 23 May 2022 21:23:00 GMT http://www.prototypetraining.com/scavenger-hunt-recap-2022/utm_sourcerssutm_mediumrssutm_campaignscavenger-hunt-recap-2022 thumbnail http://www.prototypetraining.com/recap-of-the-ignite-forging-youth-resilience-workout/utm_sourcerssutm_mediumrssutm_campaignrecap-of-the-ignite-forging-youth-resilience-workout We had a great turn out at the Ignite workout! Over 50 people do the ignite workout & raised close to $5830 including the money Mike donated using some of his social capitalist money. We had adults, teens, & young kids all in the gym Saturday doing a variation of the workout which was… 21,15,9 The post Recap of the Ignite Forging Youth Resilience Workout! appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/05/2.jpg" alt="A group of people are posing for a picture in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> We had a great turn out at the Ignite workout! Over 50 people do the ignite workout &amp; raised close to $5830 including the money Mike donated using some of his social capitalist money. </p> </div> <div data-rss-type="text"> <p> We had adults, teens, &amp; young kids all in the gym Saturday doing a variation of the workout which was… </p> </div> <div data-rss-type="text"> <p> 21,15,9 (18 min cap) </p> </div> <div data-rss-type="text"> <p> Thrusters <br/> Burpee over bar <br/> Sit up </p> </div> <div data-rss-type="text"> <p> Remaining time </p> </div> <div data-rss-type="text"> <p> Build to a heavy set of 1 Power clean + 1 Hang Squat Clean </p> </div> <div data-rss-type="text"> <p> All the money raised for the organization FYR (forging youth resilience) will go toward helping a youth in need &amp; pay for their gym membership. </p> </div> <div data-rss-type="text"> <p> May is mental health awareness month &amp; we are so proud of our community coming together to support a great cause! </p> </div> <div data-rss-type="text"> <p> <a href="https://www.instagram.com/p/CdWiTi2uNRj/?igshid=YmMyMTA2M2Y="> Check out the instagram post here! </a> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/recap-of-the-ignite-forging-youth-resilience-workout/"> Recap of the Ignite Forging Youth Resilience Workout! </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 09 May 2022 21:24:00 GMT http://www.prototypetraining.com/recap-of-the-ignite-forging-youth-resilience-workout/utm_sourcerssutm_mediumrssutm_campaignrecap-of-the-ignite-forging-youth-resilience-workout thumbnail http://www.prototypetraining.com/2022-social-capitalist-donations-starting-the-year-off-right/utm_sourcerssutm_mediumrssutm_campaign2022-social-capitalist-donations-starting-the-year-off-right I wanted to post an update on the social capital work and the most recent donations I've made. A goal of mine was to keep the Prototype community informated on the progress of the work that I am doing as this community has been such an amazing support system for me as I've gone through The post 2022 Social Capitalist Donations: Starting the Year Off Right appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> I wanted to post an update on the social capital work and the most recent donations I’ve made. A goal of mine was to keep the Prototype community informated on the progress of the work that I am doing as this community has been such an amazing support system for me as I’ve gone through my leadership journey. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Last week, both Macky Bergman and I presented on LIP (leadership in practice) to talk to the LIP community about our selection process for Social Capital. <a href="https://youtu.be/Z8E0eYzrvYo"> You can check that out here </a> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> If you didn’t know, back in December 2020, I was named the 2nd Social Capitalist by the co-CEOs of Next Jump, Charlie Kim, and Meghan Messenger. I have a cool write-up when I received this amazing title if you want to <a href="https://prototypetraining.com/a-letter-from-mike-becoming-a-social-capitalist/"> check that out here </a> .  Also, you can see the donations I made in 2021. <a href="https://prototypetraining.com/2021-social-capitalist-donations-in-review/"> Here is a link to the donations I made in 2021 </a> </p> </div> <div data-rss-type="text"> <p> Below is who I have decided to support in Q1 of 2022: </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> Forging Youth Resilience-$5000 donation </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/05/FYR_Logo_RGB_2color.png" alt="A logo for forging youth resilience with a barbell and the words `` forging youth resilience ''." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Website: www.forgingyouthresilience.org </b> </p> </div> <div data-rss-type="text"> <p> <b> The Who: </b> Small Organization (team of 4), recently rebranded (Formerly Steve’s Club); impacting thousands of kids throughout the US. Spoke directly to the directors of the organization. </p> </div> <div data-rss-type="text"> <p> <b> Mission: </b> Forging Youth Resilience (FYR), is a member-based 501(c)(3) nonprofit organization that empowers young people to build physical and mental strength for life by providing access to a network of free community-based fitness programs, mentorship and a summer leadership camp. FYR offers weekly classes at 18 youth programs across the country, with 10 new programs in the pipeline for 2022. FYR works with youth primarily between the ages of 7-18 from under-resourced communities or families who would otherwise not have access to CrossFit or similar coach-led training. Many of the youth we serve are involved with the criminal justice system, or in foster care residential facilities. </p> </div> <div data-rss-type="text"> <p> <b> Reasoning: </b> FYR is one of the few organizations that support or are directly in CrossFit. The impact that they are making on kids across the country is amazing. To be able to provide kids from any background fitness and community as a resource is exciting to me. It brings a few things that I am passionate about together, CrossFit, giving, and helping the youth. I anticipate FYR to grow exponentially this year, getting their program into many more CrossFit facilities throughout the country. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> Big Fish Foundation-Donation $5000 </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/05/Screen-Shot-2022-05-09-at-11.24.57-AM.png" alt="A big fish foundation logo with an american flag in the background" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Website: www.bigfishfoundation.org </b> </p> </div> <div data-rss-type="text"> <p> <b> The Who: </b> Brian Chantosh, a decorated Veteran with a track record of leadership success. </p> </div> <div data-rss-type="text"> <p> <b> Mission: </b> to enhance Veteran’s lives by reconnecting them to fundamental principles of service in order to reemphasize accountability towards each other through a shared common purpose in a campaign to improve psychological wellness, effectively manage post traumatic/combat stress, and prevent suicide. The Foundation is built upon 3 Pillars that support setting conditions for the positives in our lives; especially for veterans who are finding themselves absent or confused without the regimented constructs of military service. The reality is that many active service members don’t fully appreciate the hidden value of these simple notions until transition; when they are missing. </p> </div> <div data-rss-type="text"> <p> <b> Reasoning: </b> After speaking with Brian on the phone while driving home from a Leadership Academy in NYC, I could tell he is the real deal. Not only does he run Big Fish but he also has his own Leadership business that he runs called Crooked Butterfly, where he brings folks together for multiple days to endure grueling physical tasks. He does a lot in the community and is a very accredited veteran as a former US Marine (you can look up his Wikipedia page), being one of the few to receive the Navy Cross. Brian is also heavily involved in the CrossFit community. Big Fish distributes funds to other veteran support non-profits, so the use of funds is very efficient. I’m excited about where this relationship will lead. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/2022-social-capitalist-donations-starting-the-year-off-right/"> 2022 Social Capitalist Donations: Starting the Year Off Right </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 09 May 2022 15:29:00 GMT http://www.prototypetraining.com/2022-social-capitalist-donations-starting-the-year-off-right/utm_sourcerssutm_mediumrssutm_campaign2022-social-capitalist-donations-starting-the-year-off-right thumbnail http://www.prototypetraining.com/ep-73-community-conversation-matt-ehrlich-and-goal-setting/utm_sourcerssutm_mediumrssutm_campaignep-73-community-conversation-matt-ehrlich-and-goal-setting   Thank you for checking out the Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and The post Ep 73: Community Conversation – Matt Ehrlich and Goal Setting appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/04/Nutrition-Conversation-1.png" alt="Two men are standing next to each other on a poster for prototype training systems" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Thank you for checking out the Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a> that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! <a href="https://www.youtube.com/watch?v=DV4S-B1KfYM"> <span> (Check out our last episode here!) </span> </a> </p> </div> <div data-rss-type="text"> <p> This is our 73rd episode of The Community Conversation and today Matt and coach Mike are discussing Goal Setting! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette  0:02   </span> </p> </div> <div data-rss-type="text"> <p> <span> All right, everyone. Welcome back to the community conversation this week. We have Mr. Matt Ehrlich on one of my favorite members, that prototype. Matt’s been with us for a few years now. And actually, more recently, his daughter, Kayla is now interning with us at prototype. It’s kind of funny, because now you’ve been here much longer than Kayla has been here. But she seemed to get on the community conversation before you which is pretty, which is pretty cool. So anyway, Matt, welcome on. It’s cool to have you. I’m looking forward to this conversation. Because I know you got a lot of good, good stuff. So welcome. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Matt Ehrlich  0:42   </span> </p> </div> <div data-rss-type="text"> <p> <span> Yeah, man. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette  0:44   </span> </p> </div> <div data-rss-type="text"> <p> <span> So, like I mentioned, like how we kind of get into these community conversations kind of give us your story, like how did you, you know, kind of your fitness journey. I know you’re an athlete, big lacrosse guy. Like you coach your kids as well. Like, how’d you find prototype? What’s your fitness journey? Like? Give me Give me Give us all the good details. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Matt Ehrlich  1:06   </span> </p> </div> <div data-rss-type="text"> <p> <span> First of all, let me just say the over/under on questions and topics. Because you’re gonna ask one question, I’m going to cover about 20 times </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette  1:21   </span> </p> </div> <div data-rss-type="text"> <p> <span> that’s why you’re gonna be a good guest. The more you talk, the better I know. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Matt Ehrlich  1:31   </span> </p> </div> <div data-rss-type="text"> <p> <span> Anyway, fitness journey, organized as a candidate just kind of grew up. But get into prototype. I was big into like p90x, you know, I talked to kinsmen about better at one point he was supposed to. That was pretty cool. Tony Horton is gonna get started. Anybody ever wants to read it? It’s pretty quick. But I think he’s pretty interesting guy. And goes along with that. already. I was coaching Barney’s daughter curries. And got to know Marty and Lillian, and they’re very good friends of ours now. And Marty was like, You got to come into this and you’re gonna love it. Like, just because I’m competitive. And kind of like all that and everything else. Cayla said, her podcast, the thing that’s great about CrossFit prototype is that it’s sort of a sport. And yet, you know, because you can’t it’s kind of got that sport tone to it. Not like it’s like super competitive. But you know, I need that. I only stopped playing lacrosse myself two years ago, right the year before COVID. So I have always needed something to do and waited kind of, I just love being having a competition. The cool thing is the reason I think I quit lacrosse is because of CrossFit. Like, because it gave me that release. I don’t know what it is. But I just needed a lot of my buddies in college, who I played with, they’re all done. They were finished after college and everything else. And I’m watching these kids now. play lacrosse with me. And the youth, kids and everything else. And I always say it’s a sport where a lot of kids from Westboro actually probably can go play college. And I’m always sort of like looking at that and saying, why don’t you stop in high school? Like, why would you just stop it by the time you’re 18 or whatever, 1718 years old, and that’s not your finished one. The cool thing is now in today’s world is this places like CrossFit is places like the golf course, that offer those kind of competitive opportunity. But there’s nothing like being on a team and actually competing something I I kind of I do miss you know, a bit like I said, we’ll jump into different topics, but recently, well about six years ago now join my family company from the corporate world and be another release on leading teams and stuff like that we talk about this a lot in the next year with a whole lot of topics and stuff and it’s you know, I can’t I miss it. I miss I miss leading a lot of people and being a leader and everything else. But to get back to why I’m stuck with CrossFit or like, you know, love prototype. There’s a lot of reasons that go below this but personally it’s just it’s the it’s their competitiveness, it’s the it’s the kind of something to measure something to go after and it’s really fun and you know, the people are all part of a team. That’s pretty cool watching you also I’ll give you that to watching you grow this business and manage this business is really inspiring to me to watch it. You’ve done this stuff, so a lot of credit to you. It’s really awesome watching you run a business it could be a pastry shop. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette  4:45   </span> </p> </div> <div data-rss-type="text"> <p> <span> Good. I would do a pastry shop. It’s so fun. Fun fact my dad owned a bakery. So when I think, trying to remember why I can’t remember but it was we had. No, I was like a grew up in diapers in the bakery. And then I don’t know what the story is exactly, but he ended up shutting it down and then going into the teaching so I don’t know if I would follow in that footsteps of starting a bakery and then just shutting it down. I’m not the I’m not the best Baker. I can cook some food Erin’s a better Baker than than me. But But with that said, I know you’re like, you’re, you’re, first of all, I love everything you said here, like, you know how it has a sport tone to it, but it’s the you like the competitiveness and like being able to measure things and then go after it. Because I know you’re a big, goal driven guy. And that’s like, an important part of your life. Not everyone like, is inspired by goals or like sets goals, I would love to maybe kind of share kind of your experience and your expertise around that. Because it is something that drives you. And it’s something that you do a lot. And again, like I said, you know, some people just come into the gym, they put in some work, and they leave and they go do what they do. And it’s just kind of like, I wouldn’t say go through the motions. But it’s not as like, you know, when you have a goal, it’s something you’re working towards, and you achieve it, there’s this level of accomplishment. It’s like it’s a good feeling. Maybe you can share some insight into that. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Matt Ehrlich  6:30   </span> </p> </div> <div data-rss-type="text"> <p> <span> Childhood, call it a lot of stuff. Stuff was a little messy for me in high school. And it wasn’t just like family, or anything else like that it was a good kid, or something that a kid. They call it well rounded. You know, that’s what I was kind of like in high school. And so things went and arrived for me and broke my leg three different times in high school. I was going to use that as my last chance. But anyway, you know, let me just gonna refocus for a second. The point there is that I came out of high school and I really was scared that it wasn’t going to go on to college, I got recruited and stuff and I was going to go to school. Okay, colleges, but it went to Bridgeton Academy, and gave me the opportunity to kind of back then Anthony Robbins came out with his tapes and stuff is first round, it takes my dad was kind of travels a lot. And he was listening to stuff in the car. And he’s they are trying this when I was 18 years old, that having an 18 year old was really incredible. So I was able to do the values, the goals and missions, all the stuff that anybody does at a really young age. And what came from that was really the actions, the tasks. So you know, you’re you’re my first thought was you said, Oh, you’re a goal driven guy. And some of the stuff that we’re working on now is to get a little more discipline about stuff. So it’s not that I’m what became of me, throughout all those years, and all through college and grad school and everything else in my career in financial services for a while, my first career. And even for that matter running a lacrosse the organization. It’s really about tasks. And I’m a list guy, it’s like I like to just write down a whole bunch of stuff, and get it done in you know, in the beginning of the week, and just and just knock it out. So I’ll say, Okay, I’m gonna go to three or four, compress your files I’m going to do to peloton and I’m going to do rockin and rollin and bite, you know, three times a jewel, that kind of stuff. It was this week, actually, what I did, and I’m gonna wake up at 530 every day to get that. So it’s like, I check it off. Well, next week comes and it’s a new list. So you know, that’s to seeing that, that, you know, that’s I’m really accomplished it that the app good. Knocking those things off on it started in a really early age. I remember writing that down, there’s no phones and iPads or anything else like that. I used to write little lists and put them in my head and cross it off. So it was fun kids, high school kids to do that, instead of using their phone. But anyway, that’s sorry, I know I’m going around in circles. But fact is that you said you know how I get there and how I’m driven and what drives me it’s really bad. I will tell you to go back to the CrossFit thing is that, you know, you’re when you’re talking I was kind of thinking about this, it’s and we did that many CrossFit you did with me that one time where it was like, you know, you’re counting off and you’re really lacking oxygen and you’re trying to make decisions. That will thing we did. That’s pretty cool. That’s really the competitive that’s that’s the physical part. Tangible part of what I was just talking about. That was the piece that like when you’re in a lacrosse team, you’re trying to fight for a ball, that’s the tiny piece. That’s the adrenaline and the physical, physiological, chemical, whatever you want to call it. Peace. You get that every day across fit every workout, you know, which is really kind of It’s a hot it’s really hard. I mean that that kind of drug call it you. So whenever similar is better than Coke or anything else, it’s pretty cool out again. You don’t have to it’s like very, very little pieces, little tiny pieces. So he said any, you know, when it was back in the day in high school and stuff he said, he said the highest you’re gonna get from like winning a championship is way more than drinking 40 beers.Really, it’s a really cool thing to do. But I, you know, I love to tell kids tell my kids tell anybody wants to hear.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette  10:36   </span> </p> </div> <div data-rss-type="text"> <p> <span> I was just gonna bring that up. Like, as with like, your background, as an athlete, your background was kind of going through like adversity, like with like injuries and kind of coming back. You know, you’re a gold driven guy. You got a couple of kids, like really good kids, like I told you, like before, like, I think Cayla is awesome. You know, she’s, you know, she’s just, she’s great. And she’s, you know, she’s, again, she’s interning a prototype, you know, that’s, that’s, you know, a result of like, you know, you and Jen’s, like leadership and being good parents and the environment and that sort of thing. With that being said, like, with this mentality and what you do, like, how do you like, how do you apply that to like the kids that you’re coaching, like in lacrosse, with like, your kids, like kind of taking your, your approach? Like, I would love to talk about that, because because for the folks that are listening now, like, you run up the Westboro lacrosse, and like, not everyone at the gym knows that like you and O’Dowd, and there’s some other folks that are associated with that, as well. And you’re and you’re trying to grow the program and make it bigger and better, and steal leadership into the kids like all that sort of stuff. So it’d be cool to talk a little bit about that. It’d be a good little, little mini plug for Westboro lacrosse, if any, any any parents listening to this, they’re trying to get their kids into sports, like you should talk to Matt. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Unknown Speaker  12:01   </span> </p> </div> <div data-rss-type="text"> <p> <span> It’s really, I mean, in the sense that, you know, I’ll tell you it’s, it’s not I don’t love running Westboro lacrosse. I love running Westboro lacrosse the business. And it’s fun to do that like to accomplish that, I guess. But as you asked me about the sport in Westboro, across what I love, I love coaching those kids. I mean, it’s, and I know, it’s like, cliche to hear that, but, you know, you ask anybody, and Carolyn Draper, the Pol, the prototype of the month. kid does, he’s my guy. I mean, he’s anyone on any of these kids, you know, it’s, I love guiding these kids and trying to give them something to be happy about, you know, you can see their smiles and everything else. And it’s a sport that, you know, if you just put time in to it, you’re going to be good, you’re going to be accomplished. It’s not so developed out in America right now that you know, any kid can catch their McCarthy’s kid Oh, and just joined us. He’s the happiest communities. apple doesn’t fall far from the tree little thing for that literally. That kid is awesome. And he just embraces it and heaven damn on the sideline, god damn as a parent and across here and behind me cheering on so there’s just it’s great. And it’s really great when you have those stories. And I’ve had those stories for years. There was I coached the junior high kids when I first moved here I coached in the inner city for seven years before that, you know, with with incredible athletic kids and it was it was awesome to introduce them to the sport and I brought that was character that was like hardcore character education that you do. It doesn’t resonate as much out here in Westboro character education because it’s like, the kids are fenit like constantly. I mean the millpond school is like a character no you get some kind of award for being a character school and stuff. So when I go try to bring this stuff in we have this acronym called respect, responsibility. And when kids are killing me they don’t know this responsibility, effort, sportsmanship,  participation, enthusiasm Cobe and Zach Mohamad Derek kid got a little too enthusiastic in practice so I made him do as many burpees as I could to, hopefully make them throw up. But they were they were they were they were going by the the character acronym we’re using anyway whenever we use that, and you know, hopefully it resonates with the kids. I think it’s just the core values think I like them to see and I can relate with them. I mean, I really like to be friend them I like a friend, a lot of people but I like to these kids and you know, I’ve got kids that are, you know, Lowe’s kid and Kyle Mac is out in the real world now and hear his story and he’s working for me and PE for something like, I think KPMG or something like that. And Tony Savelli another kid that I’ve coached, and they’re all all the way out of college, Tony was Player of the Year in his division d3, you know. So in college and that’s really fun to see that these kids are coming through. We got a really good thing though. I want to do a plug. We’ve got an incredible thing going on at the high school right now. We just put in we have a new coach there. The kids are great. He’s gonna have a growing year, but it’s really fun to bridge that gap now to and again, the friends that I’ve got, I mean, I wouldn’t, you know, all the people that are prototypes, people approach anyone else. So that’s my plug for Westboro because it’s a community just like you said, you don’t have to be the best lacrosse player. It’s it’s a community. We’re pretty damn good. Because we’re a community </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette  15:53   </span> </p> </div> <div data-rss-type="text"> <p> <span> So then just remind me so you guys are playing is it? Is it is it is it town? Is it club like what is the? Yeah, the core of this town and you know, we don’t keep score. There’s no in the younger ages. They don’t keep score. Well, supposing you are now in sixth grade through seventh to eighth grade. So Shawn coaches a seventh and eighth grade Liam. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette  0:02   </span> </p> </div> <div data-rss-type="text"> <p> <span> All right, we just had this weird thing that just happened. Ever zoom unexpectedly quit. This is keep we’ll keep we’ll keep it rolling. Well, we’ll have these these audio bits together. Okay, sorry, Matt </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Matt Ehrlich  0:15   </span> </p> </div> <div data-rss-type="text"> <p> <span> I broke Zoom because I talk too much. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette  0:21   </span> </p> </div> <div data-rss-type="text"> <p> <span> So funny. You’re talking about that town and, and versus club and that sort of thing. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Matt Ehrlich  0:29   </span> </p> </div> <div data-rss-type="text"> <p> <span> Yeah. So like I said, it’s not the town is not compete. And that’s what gives us the platform for using, you know, maybe when you’re growing the kids and, you know, building their character, and everything else and realizing their wins and losses aren’t as big a deal. As you as the kids get older, it certainly does. And, you know, we kind of, you got to adjust to that as, as a coach, some of the growth that Shawn and I have gone through as coaches starting with the first grade kids all the way up through eighth grade, it’s really a great experience. I mean, if anybody gets the opportunity, I’d say that to the younger prototype. Folks, I know Nate is coaching his kid in in Hopkinton right now and talk to him about that, and the things that you learn about yourself by going through that, with all these other kids, not just you know, I know people raise their kids in their in their home, and stuff, but when you got an opportunity to coach, you know, 15 to 20 kids every year and watch them grow, and how you have to adjust as a coach is just invaluable. I mean, it’s just really cool, it makes you sound positive, it just makes you such a better person. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette  1:38   </span> </p> </div> <div data-rss-type="text"> <p> <span> Totally, totally, we can relate the exact same, it’s, it’s great to see like, on the on, you know, we coach, kids and adults that prototype and it’s cool to see people will get those wins, right, and I make a big impact in their lives. You know, you mentioned like the kids growing up and then going on to do bigger, better things, whether they go play college, or when they graduate college, and then they’re, they’re working adults, like you mentioned a couple of those examples. It’s the same sort of feeling when you know, people make cool, you know, everlasting long term relationships or friendships within the gym, or you meet their next best friend, or it changes their life and they get their family involved. And that changes their life and their trajectory. It’s like, you see things happen, we got kids that like, you know, that have come in, and they’ve started in our kids program, and now want to be coaches, like, they want to do this as like a career, they want to coach people they want to they want to be in the fitness industry. I mean, I can think of 10 kids on top top my head, which is like a cool, that was a cool thing. You know, we’ve been doing this for 10 years. So I get I get it resonates what you’re saying, you know, the impact, it’s not just like, coaching and helping them get better, but seeing that growth down the road and, and how that you know, gives you all the all the good feelings and that sort of thing. So I can I can I can totally relate to that. I want to get into this, this this to truth and a lie, though. Maddie, this is the fun part. And I know sounds like you’ve spoiled one of them. So you got to make up that lie real. Truth. That’s totally, totally for everybody. For everyone listening, so the two truths and a lie. So Matt’s gonna give three three statements. I gotta guess which one is the lie out of the three? And then maybe I’ll expand on some of the other ones. I think I’m like, um, community conversations that might be one in one or two in one. I can’t remember. I think I have a winning record. I definitely don’t have a losing record. I will say that. But with that being said, feel feel free Matt, share your two truths and a lie all right. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Matt Ehrlich  3:47   </span> </p> </div> <div data-rss-type="text"> <p> <span> I played four sports in high school. That’s it. Well, I don’t know what am I supposed </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette  3:57   </span> </p> </div> <div data-rss-type="text"> <p> <span> Three. I say what they say all three and then I had to guess </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> four sports in high school. I Gosh. I had a 4.0 grade point average in my first year of college. Okay. And what else? Say? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Matt Ehrlich  4:30   </span> </p> </div> <div data-rss-type="text"> <p> <span> Well, I’ve benched 210 the other day. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette  4:37   </span> </p> </div> <div data-rss-type="text"> <p> <span> All right. So I feel like anything that I think is going to be a lie is going to be if it’s not a lie, it’s gonna you’re gonna get offended by it. So, just just just based on what you’re you’re saying, I feel like four sports and high school, like how do you play four sport? Like the 4.0 GPA? I would I would believe it but then I would also it could be a lie because it could have been like your second year in college. I know you had that gap year, not gap year, but I know you’re at Bridgeton like I don’t know, if you’re including that there’s a little there’s a little lie there. And then the bench the bench to 10 I feel like it was like maybe a little bit more like 212 or 215 or something like that. And like maybe that’s the lie. for sports in high school, how do you play Four sports in high school? I mean, I guess I’m gonna say for for sports in high school. I don’t know how you play for sports in high school. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Matt Ehrlich  5:49   </span> </p> </div> <div data-rss-type="text"> <p> <span> Well, so let’s just say not all four years, baseball team as a freshman. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette  6:01   </span> </p> </div> <div data-rss-type="text"> <p> <span> So that’s true. Okay, got it. Sorry. I already lied. He lost this. Okay, so Okay, so of course we’re not okay. So you played Alright, so now tell us so you played what? Baseball. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Matt Ehrlich  6:16   </span> </p> </div> <div data-rss-type="text"> <p> <span> So yeah, I made the baseball team and I had already made the lacrosse team call me up in eighth grade. And I played back in the day. That’s where we a lot of schools did some regional schools around here that do the same thing. They pull up eighth graders so they pulled me up as an eighth grader. We actually won the state championship. The years and eighth graders that was pretty cool. That’s not to say that like lacrosse was much more you know, kind of thing was like, probably stopped but who knows. It was like, one of the earliest monster dudes back in the day wouldn’t stick that beat the crap out of each other. That’s how the game would have been getting them the mind about 250 is kind of what it was up in New Hampshire back in the day. But um, anyway, then I played baseball and I mean the baseball team. Because I really loved baseball. I love baseball. I do. I love it. I was watching on the opening day stuff yesterday. I really enjoy baseball. It’s it’s probably </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette  7:11   </span> </p> </div> <div data-rss-type="text"> <p> <span> the bomber that isn’t the same the same season is dance sucks. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Matt Ehrlich  7:15   </span> </p> </div> <div data-rss-type="text"> <p> <span> I wish I wish they were they were still around the center would be I wish there was something else because I really </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette  7:20   </span> </p> </div> <div data-rss-type="text"> <p> <span> like lacrosse, baseball being in the spring or something like that. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Matt Ehrlich  7:23   </span> </p> </div> <div data-rss-type="text"> <p> <span> Coby is on a little league team for the 12 year olds, now they’re going to Cooperstown this summer, which is kind of cool that is traveling all over the place with him and his family. So he’s getting a little bit of a taste of his sixth trip. But that’s anyway, that was that was the the the truth of the lie was. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Unknown Speaker  7:42   </span> </p> </div> <div data-rss-type="text"> <p> <span> Now I benched 210 when I was sticking with CrossFit everyday the fact that I haven’t taken off everything else. I’ve checked that opportunity. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette  7:56   </span> </p> </div> <div data-rss-type="text"> <p> <span> So that was that was the thing that was on my mind. And I was like wait for sport is like how do you play for sports in high school, and I was like bench that was like, that was the one that I intuitively I was like, I feel like that would be one of those easy ones you could adjust. But I mean, impressive though the 4.0 GPA. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Matt Ehrlich  8:11   </span> </p> </div> <div data-rss-type="text"> <p> <span> Well, it’s not as 4.0. But I did put it this way I did really well. My first year in college. And the reason I brought that up is because that was really a testament to bridge, like I’ve really not done well in high school well enough to get into some good schools and what they branched in, did incredibly well did you know, 3.7 grade point or something like that it was in all AP classes. You know, I actually got six months of college credit at Princeton, brought that to Bentley, and then that first year, I really really excelled. And that was really except the pattern, I guess the reps you call it from college. And then from there kind of in your cold. And that’s where, you know, I’ve tried to again, put that into the kids that come and talk to us and my brother, you know, and everything else trying to do things 110% It’s like you don’t have to be a done lacrosse player, you know, is the idea of it. And then that kind of plays are now in my life. I don’t have to be a bad business guy because I run a lacrosse program, right? That dollar cost for life is worth. That’s cool, man. That’s kinda cool. Well, </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette  9:22   </span> </p> </div> <div data-rss-type="text"> <p> <span> well, I mean, you said 4.0 GPA you said did really well. So that could still be a lie. The four sports kind of sounds like a lie because you didn’t really play for sports. We made the team and he didn’t bend Trenton it sounds like you still three lies </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I love the fair to the obscuring the truth for everything. No, I’m just kidding. This is more stuff that I learned about it today. Well, Maddie, this is this is fun. This is this is just a good time. recession. It was cool to talk about lacrosse stuff. I mean, you folks are listening, appreciate you tuning in this week community conversation. We try to go every week for this community conversation that you can check it out on Spotify or Apple podcasts. We also have it on our YouTube channel on our blog if you want to check that out. Just make sure you’re tuning in share it like comment all that other fun stuff. But uh, Matt, thanks again for being on really appreciate it, man. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Matt Ehrlich  10:26   </span> </p> </div> <div data-rss-type="text"> <p> <span> I want to do another plug for you on this subject. My wife who’s not a member protector, we don’t know where she was listening to Cayla’s podcast is listening to her in the car. She hasn’t listened to it before. And if it Brad’s right into Nicole’s podcast, so the other day she goes on she goes I think Nicole’s a really cool person like I really liked her </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mike Collette  10:51   </span> </p> </div> <div data-rss-type="text"> <p> <span> there’s a lot of cool people. There a lot of cool people at prototype we got to bring Jen and bring another cool person in. Let’s go get the whole family get the whole family and we know Coby can crush everyone so. Awesome. Matt, thanks again. </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-73-community-conversation-matt-ehrlich-and-goal-setting/"> Ep 73: Community Conversation – Matt Ehrlich and Goal Setting </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 08 Apr 2022 22:33:00 GMT http://www.prototypetraining.com/ep-73-community-conversation-matt-ehrlich-and-goal-setting/utm_sourcerssutm_mediumrssutm_campaignep-73-community-conversation-matt-ehrlich-and-goal-setting thumbnail http://www.prototypetraining.com/welcome-our-new-milestone-members-q-2022/utm_sourcerssutm_mediumrssutm_campaignwelcome-our-new-milestone-members-q-2022 Back in the summer of 2020, the team at Prototype Training Systems started to recognize our MOST committed members at the end of each month. The benchmarks are simple: we highlight all of those who made it in for a training session 15 times or more throughout the month, then we highlight the Top 5 individuals and finally recognize The post Welcome our New Milestone Members: Q1 2022 appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> Back in the summer of 2020, the team at  <a href="https://prototypetraining.com/"> Prototype Training Systems </a>  started to recognize our MOST committed members at the end of each month. </p> </div> <div data-rss-type="text"> <p> The benchmarks are simple: we highlight all of those who made it in for a training session  <b> 15 times or more </b>  throughout the month, then we highlight the Top 5 individuals and finally recognize that person who made it in the MOST for the month. These don’t have to be  <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit classes </a> , they can be  <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> personal training </a>  sessions or any workouts done at Prototype. </p> </div> <div data-rss-type="text"> <p> THEN, to take it a step deeper, we started to go back in history (since 2013 when we switched over to WODIFY) to look at the all-time leaderboards of class attendance and workouts done at Prototype. </p> </div> <div data-rss-type="text"> <p> This inspired us to create our MILESTONE CLUBS <a href="https://prototypetraining.com/introducing-the-prototype-milestone-clubs/">  (you can read more about the Milestone Clubs Here) </a>  where each quarter we recognize those individuals who have over 250, 500, and 1000 workouts with us at Prototype! </p> </div> <div data-rss-type="text"> <p> With that being said, we would like to give a HUGE shout-out to the following Prototype members below on getting into these milestone clubs this past quarter! </p> </div> <h4> 1000 Milestone Club: Bethany Farrar, Nicole St. Pierre, and Graham Pettengill </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/04/Milestone-Club.png" alt="A sign that says prototype workouts club on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> 500 Milestone Club: Colin Lake and Peter Russo </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/04/Milestone-Club-1.png" alt="A sign that says prototype 500 workouts club" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> 250 Milestone Club: Todd Donahue </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/04/Milestone-Club-2.png" alt="Todd donahue is a member of the 250 workouts club" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/welcome-our-new-milestone-members-q-2022/"> Welcome our New Milestone Members: Q1 2022 </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 06 Apr 2022 21:10:00 GMT http://www.prototypetraining.com/welcome-our-new-milestone-members-q-2022/utm_sourcerssutm_mediumrssutm_campaignwelcome-our-new-milestone-members-q-2022 thumbnail http://www.prototypetraining.com/recap-of-22-5-open-workout-and-challenge/utm_sourcerssutm_mediumrssutm_campaignrecap-of-22-5-open-workout-and-challenge The fifth and final workout of the Prototype Open was a huge success! The workout gave these athletes 16 minutes to complete 75 wall ball shots, 25 handstand push-ups, another 75 wall ball shots, and 25 power cleans. If there was any time remaining after the set workout, you would do as many ring muscle-ups The post Recap of 22.5 Open Workout and Challenge appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/unnamed-3.jpg" alt="A group of people are posing for a picture in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> The fifth and final workout of the Prototype Open was a huge success! The workout gave these athletes 16 minutes to complete 75 wall ball shots, 25 handstand push-ups, another 75 wall ball shots, and 25 power cleans. If there was any time remaining after the set workout, you would do as many ring muscle-ups as you could until the 16 minutes ran out. Everyone did an awesome job!! </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> Scroll down to check out these athletes working hard in 22.5, as well as some shots from the 22.5 challenge! </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> <b> Head-to-Head Showdown: </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screen-Shot-2022-03-31-at-11.30.53-AM.png" alt="A poster that says 2022 prototype open on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> This epic showdown was between Keivan Russo and Jack Levy. Both athletes battled hard, but Jack Levy from Miyagi Do won in the end! </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> Check out these athletes working hard for their teams! </span> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/unnamed-2.jpg" alt="Three women are standing in front of a white board in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> And here are our 22.5 Top Performers from the final week! </span> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screen-Shot-2022-03-31-at-11.33.53-AM.png" alt="A poster that says top performers women 's results" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screen-Shot-2022-03-31-at-11.34.19-AM.png" alt="A list of men 's top performers includes cobra kai and miyagi do" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Challenge: </b> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> This week’s challenge was on the rower. Athletes earned points based on how far they rowed: 0-1500m was 1 point, 1500-3000m was 2 points, and 3,001m and above was worth 3 points! Photos were required for 2 and 3 points. They were not required to row all at once, but they had to get it done within 24 hours. For those who didn’t have access to a rower, they were able to earn 1 point by doing 75 burpees over the course of 24 hours.  </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> Here are athletes contributing their points! </span> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> Now, for the 22.5 challenge results! </span> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Patriotic-Memorial-Facebook.png" alt="A poster for the final challenge scoreboard between miyagi-do and cobra kai" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> And the moment you’ve all been waiting for…the 22.5 total score! Showing no mercy, Cobra Kai beat out Miyagi-Do by 24 points! Great job! </span> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Patriotic-Memorial-Facebook-1.png" alt="A poster for the final scoreboard between miyagi-do and cobra kai" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> And finally, we have our grand total points! Miyagi-Do put up a good fight but in the end, Cobra Kai won by 84 points! Congratulations! Everyone that participated in the open did amazing this year! Great job to captains Lauren Palmateer and Keivan Russo for leading your team to victory! Also, great job to captains Caitlin Jaeger and Jack Levy from team Miyagi-Do for the constant encouragement and positivity throughout the Open! Thank you to everyone who participated this year, you all made a great competition environment and it was awesome to see the whole community come together at this event! We hope to see you all participate next year! </span> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Patriotic-Memorial-Facebook-2.png" alt="A poster for the final 2022 open scoreboard for miyagi-do and cobra kai" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/recap-of-22-5-open-workout-and-challenge/"> Recap of 22.5 Open Workout and Challenge </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 31 Mar 2022 16:02:00 GMT http://www.prototypetraining.com/recap-of-22-5-open-workout-and-challenge/utm_sourcerssutm_mediumrssutm_campaignrecap-of-22-5-open-workout-and-challenge thumbnail http://www.prototypetraining.com/recap-of-open-workout-22-3-and-the-prototype-lift-off/utm_sourcerssutm_mediumrssutm_campaignrecap-of-open-workout-22-3-and-the-prototype-lift-off The fourth workout of the Prototype Open was a huge success! It included up to 15 minutes of rowing, toe to bar, and shoulder to overhead! Everyone did awesome!!  Scroll down to check out some action shots from 22.4 as well as some from the LIFTOFF!   Head-to-Head Showdown: This awesome showdown was between Brendan The post Recap of Open Workout 22.4 and the Prototype Lift-Off appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-24-214508.jpg" alt="A group of people are posing for a picture in front of a wall that says pr" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> The fourth workout of the Prototype Open was a huge success! It included up to 15 minutes of rowing, toe to bar, and shoulder to overhead! Everyone did awesome!!  </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> Scroll down to check out some action shots from 22.4 as well as some from the LIFTOFF! </span> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Head-to-Head Showdown: </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-24-214713.jpg" alt="A poster that says 2022 prototype open on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> This awesome showdown was between Brendan Sheehan and Coach Evan Cleveland. Both gave it their all, but Brendan from Cobra Kai prevailed! </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <em> <span> Check out these athletes putting in the work! </span> </em> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-24-214842.jpg" alt="A woman is rowing on a machine in a gym" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-24-214932.jpg" alt="A woman is hanging from a green bar in a gym" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-24-215124.jpg" alt="A group of people are rowing in a gym with the word pro on the wall behind them" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-24-215146.jpg" alt="A group of people are rowing in a gym with the word prototype on the wall behind them" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-24-215334.jpg" alt="A woman in a pink tank top is lifting a dumbbell in a gym" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Top 20 Performers </b> </p> </div> <div data-rss-type="text"> <p> Here’s our top 20 performers of the 22.4 workout! </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Top-20-Open-22.4-Women.png" alt="A list of the top 20 open 22.4 women" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Top-20-Open-22.4-Women-1.png" alt="A list of the top 20 open players" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Passion Point Winners </b> </p> </div> <div data-rss-type="text"> <p> Congratulations to this week passion point winners! </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Top-20-Open-22.4-Women-2.png" alt="Passion point winners 22.4 best teammate coreen williamson hardest worker dennis paolini top performer nicole moore" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> The Lift-Off </b> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> The Prototype Lift-Off was a HUGE success! All proceeds will be going to the Jimmy Fund in honor of Dick &amp; Nancy Pond. </span> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <em> <span> Score Sheet: </span> </em> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-24-215439.jpg" alt="All valley prototype lift off overall standings page" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> Congratulations to everyone who hit a new PR during the liftoff! (Over 50 PRs were set!!! Great work everyone!) </span> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-24-215659.jpg" alt="A group of men are standing next to each other in a gym." title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-24-215737.jpg" alt="Three women are posing for a picture in a gym" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-24-215808.jpg" alt="A group of women are posing for a picture in a gym" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> Also a huge congratulations to those who made the leaderboard! </span> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Here are some pictures from the Lift-Off: </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-24-220233.jpg" alt="A man lifting a barbell in a gym with the number 2 on the wall behind him" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-24-220418.jpg" alt="A group of people are holding hands in a gym" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-24-220520.jpg" alt="A woman is lifting a barbell over her head in a gym." title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-24-220609.jpg" alt="A man is lifting a barbell in a gym" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-24-220710.jpg" alt="A group of people are standing in a gym with the word prototype on the wall." title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-24-220746.jpg" alt="Two women are posing for a picture in front of a wall with the letter t on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <b> During the liftoff, we were able to raise $2500 for the Jimmy Fund in honor of Dick and Nancy Pond! </b> </p> <p> </p> </div> <div data-rss-type="text"> <p> <span> Before we get to the scoreboard for this week, first here are the scores from the end of last week… </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-24-220918.jpg" alt="A poster for cobra kai showing miyagi-do and cobra kai" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> Cobra Kai was in the lead, did they do enough to maintain it? </span> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Now, the moment you’ve all been waiting for, this week’s scoreboard… </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-24-221202.jpg" alt="The scoreboard for week 4 shows miyagi-do 937 and cobra kai 972" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> Cobra Kai is still in the lead! Cobra Kai won the points in the liftoff with lifting the most weight, however Miyagi-Do scored as the highest fundraiser…meaning Miyagi-Do is right behind them! It’s crunch time! Can Miyagi-Do pull off a win in 22.5? </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/recap-of-open-workout-22-3-and-the-prototype-lift-off/"> Recap of Open Workout 22.4 and the Prototype Lift-Off </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 25 Mar 2022 02:14:00 GMT http://www.prototypetraining.com/recap-of-open-workout-22-3-and-the-prototype-lift-off/utm_sourcerssutm_mediumrssutm_campaignrecap-of-open-workout-22-3-and-the-prototype-lift-off thumbnail http://www.prototypetraining.com/no-rep-why-its-so-hard/utm_sourcerssutm_mediumrssutm_campaignno-rep-why-its-so-hard   As we go into the final week of the Prototype Open we wanted to share some interesting observations your coaches had from 22.4.   To give you all some context… The Open (CrossFit Open or Prototype Open), outside of a competition event like Wet Hot Summer Throwdown, is the only time during the year The post No Rep! Why it’s so Hard appeared first on Prototype Training Systems. <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Schedule-Holiday-Updates.png" alt="A woman giving a thumbs down sign with the words &quot; no rep why it 's so hard &quot;" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As we go into the final week of the Prototype Open we wanted to share some interesting observations your coaches had from 22.4. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> To give you all some context… The Open (CrossFit Open or Prototype Open), outside of a competition event like Wet Hot Summer Throwdown, is the only time during the year in which you have someone judging your reps. When we say judging, we mean confirming or denying that you hit the specific criteria for the rep to count. What this doesn’t mean is that it’s the most efficient way (form vs. standard of movement) to do the movement. An example from 22.4 was the bar had to finish overhead with arms straight and in line with your ears. Another was both feet had to touch the bar on the toes to bar at the same time or the knee crossing the plane of your hip on the knee to chest option. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> This event gets people nervous for various reasons, but one of the most common is the responsibility of judging… because it’s hard. Yes, it can be hard to count reps but it’s harder to hold your friends and people that are working really hard accountable for doing the movement to the standard. It gets into this conversation around truth… how it’s difficult to be honest with someone and tell them that they’re not doing it right. But it’s not doing that just once, it’s doing it over and over again. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> About 7-8 years ago (and I’ll throw him under the bus), Coach Jon was doing an Open workout that had Wall Ball Shots in it and I was his judge. The standard is to squat below parallel and hit the target with the ball, for him it was a 10ft target. He kept missing the target and I kept giving him a “no rep”. It wasn’t that he couldn’t do it, he just kept failing to do it. I’m a pretty honest and truthful guy but giving the hard truth is hard for everyone, especially when it’s over and over and over again. Eventually, Jon got so upset that he took the medicine ball and threw it through the ceiling. About 5 panels dropped down to the ground. Not the reaction I expected. Clearly, if he could throw it through the ceiling, he could hit the target… but it was clear he was frustrated. More so with himself than with me. It’s frustrating when you’re trying hard but still not doing it… It was a lesson learned for him, that even when you’re working your hardest, it doesn’t mean you’re going to win. But when you’re not working your hardest, you most certainly will lose. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I share that story because it’s everyone’s worst fear when it comes to giving truth… how will the person react? Will they not like me? Will they be mad? More than likely though… they will adjust and do it correctly and deep down, appreciate the feedback because it helps make them better. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> We had over 100 folks that came in to complete 22.4 last Friday and what your coaches observed while coaching the classes was <b> that 41% of the judges gave a “thumbs up” or good rep, for reps that should have been given a “thumbs down” or no rep. </b> The criteria were simple… 3 or more good reps when they should be no reps shows consistency in not giving the truth, so we tracked it. The standards and what to do were laid out ahead of time and encouraged to complete the rep correctly. The interesting thing is that everyone has the capacity to do it correctly (to their limitations), but we get tired, so sometimes we mess up or don’t do it. The judge is intended to hold you accountable.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I’ve thought about this a lot, because you may be reading this and thinking “well, I just come here to workout, I don’t really care about that”… the interesting thing isn’t the no rep/good rep, you’re still getting a good workout… the interesting thing is how hard it is to give truth even in the gym. I think about elite athletes like Tom Brady. Imagine if his coaches or peers gave him good reps when they weren’t? Would he be the Tom Brady we know today? When we do the hard stuff consistently, it makes us better. Doing the movement or doing your best to do the movement correctly AND consistently will transfer to better performance and fitness over time. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> We don’t know what we don’t know (we all have blind spots), that’s what the judges are there for. In class, that’s why you have coaches, to hold you accountable to push you to do your best. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So I’m curious as we go into 22.5 this week if we can adopt more truth or at least be aware of it. My thesis is, yes, we can. I also believe it can be a driver towards a culture centered around Virtuosity (doing the common uncommonly well)… something we believe in strongly at Prototype. My next thought is… can that transfer outside the gym? Can you take the risk of giving truth in the gym and it be easier to have difficult conversations elsewhere? Maybe a practice or training ground? I also want to be clear, this isn’t about being assholes, that’s different… the intention is to help everyone get better. I would say Prototype is made up of a lot of really good people (the right WHO), which in theory can be the perfect place to do this. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I love the phrase “all ships rise with the tide”. A culture of elevating each other to be better and do better. It’s funny how it starts with truth… </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Looking forward to seeing some NO REPS this week </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/no-rep-why-its-so-hard/"> No Rep! Why it’s so Hard </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 23 Mar 2022 13:37:00 GMT http://www.prototypetraining.com/no-rep-why-its-so-hard/utm_sourcerssutm_mediumrssutm_campaignno-rep-why-its-so-hard thumbnail http://www.prototypetraining.com/recap-of-open-workout-22-3/utm_sourcerssutm_mediumrssutm_campaignrecap-of-open-workout-22-3 The third workout of the Prototype Open was a huge success! It  was a 12 minute crusher of double unders, pull ups, and thrusters, but everyone crushed it! Check out some action shots of 22.3 along with some more details! Every week we get things going with a Head-to-Head showdown and this week didn't disappoint! The post Recap of Open Workout 22.3 appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-20-140537.jpg" alt="A group of people are posing for a picture in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> The third workout of the Prototype Open was a huge success! It  was a 12 minute crusher of double unders, pull ups, and thrusters, but everyone crushed it! </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> Check out some action shots of 22.3 along with some more details! </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> Every week we get things going with a Head-to-Head showdown and this week didn’t disappoint! </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-20-140648.jpg" alt="A poster that says 2022 prototype open on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> This was an awesome battle between Big Mo and Abhi Das. Both athletes competed hard with Big Mo taking home the victory! </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> Check out Coach Brian taking us through 22.3: </p> <p> </p> </div> <div data-rss-type="text"> <p> <em> Some action shots of 22.3! </em> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-20-140736.jpg" alt="A woman is lifting a barbell in a gym wearing a black tank top that says power" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <b> Team Miyagi-Do had a great performance this week edging out Cobra Kai in 22.3. Will it be enough to take the lead in the overall score? Keep scrolling down to see who won the challenge and is leading on the cumulative scoreboard! </b> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Patriotic-Memorial-Facebook-2.jpg" alt="A scoreboard for miyagi-do and cobra kai" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <em> Challenge 3.3 (Week 3, Challenge 3)! </em> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Prototype-Open-Challenges.jpg" alt="A poster that says challenge 3.3 double under challenge max ub double unders l1 &lt; 20 l2 21-99 l3 100+" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> This week’s challenge was one of endurance and skill; both teams got another crack at double unders after having them in 22.3. Here are some pics from our members group of athletes completing the challenge! </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-20-140856.jpg" alt="A man jumping in the air with the words 2 points for cobra kai below him" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-20-140946.jpg" alt="A woman is jumping over a fence in a facebook post." title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Screenshot-2022-03-20-141122.jpg" alt="A facebook post by bethany farrar shows two women jumping rope" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <em> Now for the Challenge 3.3’s results! </em> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Prototype-Open-Challenges-1.jpg" alt="A poster that says challenge 3.3 results miyagi-do 66 cobra kai 70" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <b> Despite losing 22.3 Cobra Kai held some ground on the overall scoreboard by beating Miyagi-Do by only 4 points in this week’s challenge! </b> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <em> Now what you all have been waiting for. The total score going into 22.4! </em> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Patriotic-Memorial-Facebook-3.jpg" alt="A poster for cobra kai shows the scoreboard for week 3" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> Team Cobra Kai has maintained their lead despite losing 22.3. Cobra Kai did edge out Miyagi-Do in this week’s challenge helping them keep the lead! </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> Miyagi-Do still has some time to close the gap but it’s crunch time now!! Lets see if Miyagi-Do can keep the momentum going and get another win in 22.4!! </p> <p> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/recap-of-open-workout-22-3/"> Recap of Open Workout 22.3 </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 20 Mar 2022 18:14:00 GMT http://www.prototypetraining.com/recap-of-open-workout-22-3/utm_sourcerssutm_mediumrssutm_campaignrecap-of-open-workout-22-3 thumbnail http://www.prototypetraining.com/week-1-and-2-prototype-open-recap/utm_sourcerssutm_mediumrssutm_campaignweek-1-and-2-prototype-open-recap The Prototype Open has officially begun and we are through our first week of action! The CAPTAINS have put together TWO AMAZING TEAMS that are going to be battling it out each and every week! With that said I do have to give a special shout-out to Caitlin Jaeger and Jack Levy (Captains of Miyagi-Do) The post Week 1 and 2: Prototype Open #Recap appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> <b> The Prototype Open has officially begun and we are through our first week of action! </b> </p> </div> <div data-rss-type="text"> <p> <span> The CAPTAINS have put together TWO AMAZING TEAMS that are going to be battling it out each and every week! With that said I do have to give a special shout-out to Caitlin Jaeger and Jack Levy (Captains of Miyagi-Do) and Lauren Palmateer and Keivan Russo (Captains of Cobra Kai). They have been INCREDIBLE thus far going above and beyond, making the 2022 Prototype Open SO AWESOME. We want to thank all of you very much!!!! </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/IMG-3006.jpg" alt="A group of people are standing in a gym talking to each other." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <b> Shoutout to these four awesome Sensei’s!! Thank you for all you do!! </b> </p> <p> </p> </div> <div data-rss-type="text"> <p> To give you the breakdown and overview of Week 1, check out the graphics below as we have all the scores, highlights, and stats that will certainly blow your mind! So scroll down and check it out! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <em> Prototype Open Challenge 1.1 &amp; 1.2 </em> </p> </div> <div data-rss-type="text"> <p> Each week we will be releasing a challenge that can earn you some additional points for your team. Each challenge will have a time cap to get it done (24 hours for most) and will have multiple levels that you can participate in based on your level of fitness OR how hard you want to work. </p> </div> <div data-rss-type="text"> <p> <b> Here was challenge 1.1:  </b> </p> </div> <div data-rss-type="text"> <p> <span> This challenge wasn’t easy BUT there was an option for every athlete who signed up to attempt for their team! </span> </p> </div> <div data-rss-type="text"> <p> <b> Here are some pics: </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/IMG-9786.jpg" alt="A group of people are doing exercises in a gym." title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/IMG-8211.jpg" alt="A group of people are doing exercises in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Here was challenge 1.2: </b> </p> </div> <div data-rss-type="text"> <p> The cliffhanger challenge was no joke! But so many athletes crushed it! </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/IMG-3769.jpg" alt="A woman is doing a pull up on a bar in a gym." title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/IMG-0822.jpg" alt="A group of people are doing pull ups in a gym." title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/IMG-8231.jpg" alt="A group of people are doing pull ups in a gym" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <em> Now let’s talk about 22.1! </em> </p> </div> <div data-rss-type="text"> <p> The Prototype Open follows the <a href="http://games.crossfit.com/"> CrossFit Games </a> Open workouts as they are announced every Thursday afternoon at 3 pm ET. The difference is we have created an Intramural style event which has been going on for the past 7 years that allows all of our members to participate and contribute to a team to crown The Prototype Open Champion! </p> </div> <div data-rss-type="text"> <p> 21.2 was super sneaky AND a lot harder than many predicted it to be after it was announced. </p> </div> <div data-rss-type="text"> <p> The great thing that started with last year’s CrossFit Open is that they have multiple versions of the workout that have made it incredibly more inclusive to people, especially since we have been living in a year where many people couldn’t come into a gym. </p> </div> <div data-rss-type="text"> <p> <b> Here was the workout in case you missed it: </b> </p> </div> <div data-rss-type="text"> <p> </p> <p> After the announcement of 21.2, our captains represented their teams and went head to head to get The Prototype Open kicked off on the right foot and they did not disappoint! They went LIVE in our <a href="https://www.facebook.com/groups/486417358122648/"> Members Only Group on Facebook </a> and got after it!! </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/IMG-9573.png" alt="A poster for the 2022 prototype open" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <b> Shout out to the two captains Lauren and Caitlin for going head to head to earn some extra points for their team! </b> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> After the head-to-head battle royale, everyone had to wait a little longer than normal, due to a snow storm Friday. But it’s ok because the house was PACKED at every class on Monday and nearly EVERYONE got this workout in! And if they didn’t do it on Monday, they got it in at open gym on Sunday (10am-12pm during the Open)! </p> <p> </p> </div> <div data-rss-type="text"> <p> <b> Here are some pictures from 22.1! </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/IMG-6079.jpg" alt="A group of people are posing for a picture in a gym." title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/IMG-2924.jpg" alt="A group of people are doing exercises in a gym." title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/IMG-8806.jpg" alt="A group of people are posing for a picture in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <em> Week 1 Passion and Performance Points: </em> </p> </div> <div data-rss-type="text"> <p> Now, the part you’ve all been waiting for or scrolling for…the results of Week 1! Before you scroll down and check the score, we have to give a HUGE shout-out to a few people who earned some extra points for their team. We call these our PASSION POINTS. </p> </div> <div data-rss-type="text"> <p> Each week, the team at Prototype selects 1 INDIVIDUAL to receive 5 additional points for their efforts during that week. The passion points are: </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/22.1-Passion-points.jpg" alt="A poster that says passion points 22.1 on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <b> Shout out to the folks below for earning these points for their team this week! </b> </p> <p> </p> </div> <div data-rss-type="text"> <p> <span> Additionally, the Top 20 scores for both Men and Women gain an additional 3 points for their teams. These individuals are below!  </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Prototype-Open-Challenges-3.jpg" alt="A poster shows the top 20 open men in martial arts" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Prototype-Open-Challenges-2-1.jpg" alt="A poster that says top 20 open 22.1 women" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <em> Week 1 Final Scores: </em> </p> </div> <div data-rss-type="text"> <p> Team Cobra Kai has taken a slight lead after the first week of the Open. Now that Cobra Kai has struck first how will team Miyagi-Do respond?? </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Patriotic-Memorial-Facebook-1.jpg" alt="A poster for cobra kai showing miyagi-do and cobra kai" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <em> Time to get into 22.2! </em> </p> </div> <div data-rss-type="text"> <p> <b> Here’s the breakdown of 22.2: </b> </p> </div> <div data-rss-type="text"> <p> </p> <p> After the 22.2 announcement it was time for another head to head showdown! This time around we had a battle of husband and wife! Garret (G-Man) vs Bethany! </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Prototype-Open-Head-to-Head.jpg" alt="A man and a woman are on a poster that says 2022 prototype open" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> In week 2 there was no snow storm to delay the start of 22.2 on Friday after the head to head Thursday night. It was an awesome showcase of strength and agility. Here are some pics from the workout!! </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/IMG-8945.jpg" alt="A woman is holding a rogue barbell in a gym" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/IMG-7472.jpg" alt="A man is lifting a barbell in a gym wearing a shirt that says prototype" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/IMG-8020.jpg" alt="A woman is lifting a barbell in a gym" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/IMG-8330.jpg" alt="A girl is jumping over a barbell in a gym" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/IMG-9084.jpg" alt="A man is lifting a rogue barbell in a gym" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <em> Week 2 Passion and Performance Points: </em> </p> </div> <div data-rss-type="text"> <p> The results of Week 2! Remember before you scroll down and check the score, we have to give a HUGE shout-out to a few people who earned some extra points for their team with Week 2 PASSION POINTS. </p> </div> <div data-rss-type="text"> <p> Each week, the team at Prototype selects 1 INDIVIDUAL to receive 5 additional points for their efforts during that week. The passion points are: </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/22.2-Passion-points.jpg" alt="A poster that says passion points 22.2 on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <b> Shout out to the folks below for earning these points for their team this week! </b> </p> <p> </p> </div> <div data-rss-type="text"> <p> <span> Additionally, the Top 20 scores for both Men and Women gain an additional 3 points for their teams. These individuals are below! </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Prototype-Open-Challenges-4.jpg" alt="A poster that says top 20 open 22.2 women" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Prototype-Open-Challenges-5.jpg" alt="A poster shows the top 20 open men" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <em> Week 2 Final Scores: </em> </p> </div> <div data-rss-type="text"> <p> <span> Team Cobra Kai has maintained their lead through the first two weeks of the Open. Miyagi-Do lost a little ground but will look to bounce back with a strong performance in week 3! </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Patriotic-Memorial-Facebook.jpg" alt="A poster for cobra kai shows the scoreboard for week 2" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <b> Week 3 of the Open is just getting going and we are looking forward to another exciting week of all our athletes crushing it! Keep a look out for next weeks #recap!! </b> </p> <p> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/week-1-and-2-prototype-open-recap/"> Week 1 and 2: Prototype Open #Recap </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sat, 12 Mar 2022 22:13:00 GMT http://www.prototypetraining.com/week-1-and-2-prototype-open-recap/utm_sourcerssutm_mediumrssutm_campaignweek-1-and-2-prototype-open-recap thumbnail http://www.prototypetraining.com/ep-71-the-community-conversation-why-you-should-do-the-prototype-liftoff/utm_sourcerssutm_mediumrssutm_campaignep-71-the-community-conversation-why-you-should-do-the-prototype-liftoff Thank you for checking out the Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 71: The Community Conversation-Why you should do the Prototype Liftoff! appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/03/Community-Conversation-1.jpg" alt="The community conversation episode 71 what 's up with the prototype liftoff" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out the Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-70-the-community-conversation-tom-slicklen-provision-ministry/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 71st episode of The Community Conversation and today Caitlin and coach Jon are discussing the Prototype Liftoff! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-71-the-community-conversation-why-you-should-do-the-prototype-liftoff/"> Ep 71: The Community Conversation-Why you should do the Prototype Liftoff! </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sat, 05 Mar 2022 20:20:00 GMT http://www.prototypetraining.com/ep-71-the-community-conversation-why-you-should-do-the-prototype-liftoff/utm_sourcerssutm_mediumrssutm_campaignep-71-the-community-conversation-why-you-should-do-the-prototype-liftoff thumbnail http://www.prototypetraining.com/ep-70-the-community-conversation-tom-slicklen-provision-ministry/utm_sourcerssutm_mediumrssutm_campaignep-70-the-community-conversation-tom-slicklen-provision-ministry Thank you for checking out the Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 70: The Community Conversation-Tom Slicklen (Provision Ministry) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/02/Community-Conversation.jpg" alt="A poster for the community conversation episode 70" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out the Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-69-the-community-conversation-lisa-zancewicz-queen-of-consistency/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 70th episode of The Community Conversation and today’s guest is founder of Provision Ministry, Tom Slicklen! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:02 <br/> All right, everyone, I appreciate you tuning in today to the Community Conversation. I am super excited because we have Tom Slicklen on today. He is the founder of provision ministry, and why I’m so excited. Not only is this organization incredible, they’re doing incredible work, it’s one of the first organizations that I’ve put social capitalist money into in 2021. So I’ve invited Tom on to the Community Conversation today to talk about Provision Ministry, what it’s all about. Tom is a local guy. He’s here in Westborough, which is extra special. He was introduced to me by our good friend and longtime Prototype member, Jay Chung. Provision Ministry. It’s not only an interesting organization, but it’s one of the more efficient nonprofits that I’ve ever come across. And they are helping homeless, underserved families, children, you know, veterans, addicts, and Tom is just, I’ve gotten to know him over the last month or two. And he’s just a good from within person. And I’m just so excited for y’all to get to meet him. And again, Tom, thank you so much for being on today. </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 1:14 <br/> Ah, it’s great to be here. Thank you for those kind words. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:22 <br/> I’m excited for the community here to hear about your story here about what Provision is all about. So why don’t you kind of give us the background? I know you’ve been in the nonprofit space for a long time, even before you started Provision Ministry. Why don’t you give us kind of like your background and how you got into the nonprofit space? </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 1:41 <br/> Sounds good. Yeah. So, I’ll start kind of back early. I grew up in Needham, Massachusetts, and just to give you some background, came from a pretty broken home and experienced a lot of things drug use alcohol, you know, neglect and all that stuff. And, and again, this is not to tell you to feel sorry for Tom Slicklen. I don’t feel like a victim anymore. But that’s my background. And I think that’s what over time has helped me to want to do this kind of work that I’m doing now. My father was in the footwear industry, he passed away at 57. And I was able to take over his business. So I started off my career in the shoe industry. I worked in the shoe industry for about 18 years, I had the opportunity to go to China, Korea, Taiwan, we were one of the first shoe companies in China. And China was very primitive at the time. This was in like 1984/85. Some places that I went had never seen a white person before. That’s how early on that we were over in China. So I did that for about 18 years. And then I left that industry and went into the high tech industry. This is when the .com thing was just rolling, and people were making tons of money. And there was venture capitalists money out there. And I went to work for a group called Nation Street based here in Westborough. That was doing logistics. And unfortunately, that thing lasted for about nine months. And then the bubble burst. And I said, What do I really want to do with the rest of my life? How do I want to make an impact? How do I want to leave a legacy and I did some soul searching and just through some really cool experiences ended up going to work in the nonprofit world for an organization called Worldvision. And if you don’t know World Vision, they’re in about 100 countries, they bring hope to people that are hurting, so they bring clean water and they bring food security and they help to build homes and whatnot. And so I was able to travel around the world to see their work and to bring donors to see their work. So I’ve been to places that a lot of Americans or even anyone has gone to places like where the child soldiers are up in northern Uganda, Rwanda, where they had the genocide. I’ve been to Swaziland, which had the highest rate of AIDS in the world. I think it was like one out of every three people had AIDS. Just incredible. And so I’ve been fortunate to really see poverty up close. And it’s sobering and yet you know, I felt empowered that we’re trying to help and do things. And so I did that for 10 and a half years. And then I decided to go to work for Straight Ahead Ministries, and they’re based in Worcester. And what they do is they work with incarcerated youth and gangs, across the United States, and in other countries actually, and help these kids to get out of prison and actually build lives for themselves. So it’s about bringing men and women that are locked up, bringing them hope, and then giving them the resources to go out and build a life for themselves, and to lead gangs and to walk the straight path. So I did that for six and a half years. And then I started Provision. And really what happened was, I got let go of straight act, not knowing that that was going to happen, because things were going pretty well there. But they had to make some cuts. And I said to myself, you know, what am I going to do next? And that’s when I came up with the idea of Provision. </p> </div> <div data-rss-type="text"> <p> You told me the story before in terms of like your journey, and it’s always refreshing to hear it again, because you came from a space that wasn’t in the nonprofit, you’ve been in multiple industries, then into the nonprofit space, it made a major impact on you, and you spent close to 18 years or so 17 years within two organizations, and then started your own. And, you know, I, I’m excited for you to kind of tell everyone what provision is all about? Because I mentioned in the introduction, it’s incredibly efficient, and that’s what I really like about it is that you’re able to like identify, connect, and then help these other nonprofits that are in need almost like a connector. Can you give us now kind of like, you know, kind of the background on what like, what Provision is all about? What do you guys do? </p> </div> <div data-rss-type="text"> <p> You actually just said my tagline, because my tagline is identify, connect. </p> </div> <div data-rss-type="text"> <p> Mike Collette 7:16 <br/> I did my research, man before I gave you money. </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 7:22 <br/> So yeah, so what Provision does right? I came from a big nonprofit that I went to a very small nonprofit. And I realized that the small nonprofits really had some big issues of paying bills every month and getting resources and I thought, Well, I think I can help with that with my background, and all my experiences. And so that’s why I started Provision, what we do is we provide resources to the front troops and serve the people that we talked about earlier, you know, the home, people that served the homeless people that help refugees, people that help addicts, people that are really down and out. These are the people that we want to help supply goods to through other organizations. So provision really what they do is we hand off to like a Boston rescue mission or Worcester food pantry and allow them to give out the product to their clientele. So if you see the first slide, that’s my logo, and it’s all about the loaf and the fish, about provision about moving it’s the logo is about movement that we continue to kind of supply people with things. So if you want to go to the next slide, I’ll just show you a little bit more about or get into depth about what Provision’s all about. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:10 <br/> Technical difficulty. It’s 2022 and I’m still figuring out Zoom, it’s okay. I got you now. All right, here we go. There we go. </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 9:25 <br/> What I realized that every day, right 1000s of people, men, women and children in low income communities don’t have the resources they need right to improve their lives. So that was like an epiphany but something that I saw out there. So I said, How can my all my experience and all the things that I’ve been able to do, how can I help impact that? Really what provision is I’m a bridge that I connect quality nonprofits with the kinds of things they need, whether it be donors or money or goods or services. We want to be collaborative in what we do and not worry about territory and who gets credit and all that and just go out and do good work and good things will come back to Provision. So we do this through a network of our donors and nonprofits. And I have decades as you can tell them a little bit older than you, I have decades of building relationships, and just my experience, so that’s part of it. And we can go to that next slide. </p> </div> <div data-rss-type="text"> <p> Mike Collette 10:34 <br/> Before you say that, Tom, I mean, that’s one of the reasons that I wanted to support you with the social capitalist money I gave you, $10,000 last year, and what struck me was was that-the relationship component, you know, part of what a big core belief of mine with our vision at Prototype is to become the greatest relationship business, we have a very strong community within Prototype. And your ability to develop relationships with, you know, these folks, not only just donors, but vendors and folks that can supply these things to you. And then you’re interconnected with the nonprofits that need that stuff, and you make it easy. That’s what I liked so much about, like the efficiency, but how important the relationship components of this both on like supporting side, but also on the other side, as well, because I’m looking at two sides, there’s the vendors, the people that are giving things, and then there’s the people that need it, and you’re in between and you’re managing the relationships on both sides. And I just find that very impressive. And it’s just, it’s really cool. </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 11:41 <br/> Well, yeah, I can tell you like on the product side, right, there are a lot of companies saying we don’t want you to sell this, we don’t want it to end up at a flea market, you know, we have to respect that right and build that trust, right, that the product is going to actually end up to the end user, which is the homeless, the person that is a refugee. On the other side, we have to make sure that our partners are also doing the right thing for the product we give them you know, so there is a lot of trust involved. And, you know, you build that through relationships and time and learning who we can trust and who can count on. You’ve talked about too about our efficiency, you know, I look at this, it’s not my money, okay? It’s your money. It’s donor money. It’s a sacred exchange, right. So I don’t want to spend that money in a way that’s not going to honor you and the people that give it to us. Okay, so I tried to work extremely efficiently. We’ll talk about that a little bit later, but I just, I really care about where I spend the money and make sure that it goes the farthest. So, um, so what what Provision does, right, we provide brand new, everything that we do is new, okay? Clothing and food to these organizations. So, I’ve listed in here on the PowerPoint, clothing and footwear, we get hygiene products, we give away school supplies, home goods, PPE, and non-perishable and fresh food. So those are the kinds of items that we bring in, and then give away. We were earlier talking about donor partners, right, so I want to list some of those. So here’s that exchange, you see the handshake in the upper in the upper part of this photograph or slide. So our donor partners, and these are just a list of some of them. But we work with Bombas, and we work with Campbell’s, 711, DHL Worldvision, the USDA and a host of other groups. And then we also on the receiving end, we have that list there that shows you that we work with shelters across New England and New York. We’ve really expanded we started in Massachusetts, and now we do a tremendous amount in Connecticut and in New York, upstate Long Island and the city. We work with YMCAs and boys clubs, low income schools, veteran groups, food pantries, rehab and recovery centers and other nonprofits. Those are our two partners really, and the people that give us money. </p> </div> <div data-rss-type="text"> <p> Mike Collette 14:38 <br/> It’s funny that this is the next slide because I was just going to say that your growth has been just the trajectory has just gone almost like vertical over the few years that you’ve been running the organization because of the efficiency and your ability to give at low cost. Right. And maybe you’d like to talk about that. For the folks that are listening on, maybe on Spotify or on Apple podcasts, and may not be seeing this video right now, if you want to look at any of the slides that Tom provided, you can go on to our YouTube channel to watch this video. But the slide that he has up right now is basically the revenue growth, or what’s been distributed over the last five years from 2017-2021. So I’ll let you kind of walk through it. </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 15:26 <br/> Sure, well, you know, all things start in your garage, right Microsoft started in their garage or basement, whatever, I started Provision out of my house, and then worked out of my Jeep Cherokee to start with. So started that in 2017, and really took about five to six months to get everything you know, up and running, and the website, the legal papers and all that. So really, we started in the middle of 2017. And in that year, we brought in about $423,000 worth of brand new inventory, which we distributed out to the community. And 2018, we did almost 700,000, we’re rounding up a little bit, but just for the audience sake out there. And then in 2019, we did 1.3 million. All right, but then all sudden, COVID hit in 2020. And I was dedicated to continuing to do what I do. And I thought it even had, it was even more of a need to get things out there because of what was going on in the world with COVID. So in 2020, provision gave away about 7.5 million in goods and then last year, and it’s just blown me away, we’re almost at 18 million that we’ve given away. And what I’m really proud about too, is that we spent about 250,000, last year on giving away almost $18 million worth of inventory. And we don’t have a warehouse. So we use other people’s warehouses, we move truck tractor trailers around and get them to the people that really need them. </p> </div> <div data-rss-type="text"> <p> Mike Collette 17:21 <br/> So you don’t hold product long, if you need to use a warehouse, you leverage relationships for that, from 2019 to 2020, you basically 6x what you gave away from 2019 to 2020 in a pandemic year. And then when 2020 to 2021, more than 2x from seven and a half million to that. So almost 18, you know, upwards of 18 million? So I don’t know if everyone’s following but like, can you explain kind of, like, you mentioned, almost 18 million that you gave away, but only taking in only a couple $100,000? Can you kind of like walk through like what that means? </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 18:10 <br/> I think it means that we’re really efficient, but we’re almost too efficient, we really need to get a warehouse at some point that’s really a driver for me. So that we can do a lot more than what we did. And hopefully 2021 That’s the big hard part right now is that there’s not a lot of space available. But I’m looking. You know, again, it’s not my money. I want to be really wise with it. I want to be able to show people that if you sow into this nonprofit, that you’re going to get a huge return back by really stretching your dollar that you’ve given 10 or 1525 folds. You always want to look when you give to a charity, what’s your return? What’s the impact? And because we’re in the GI Kay business, and it’s not a business, yeah, I mean, nonprofit, I’m a nonprofit, but it is a business. You know, you want to be able to see a good return on that. </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:17 <br/> It just blows my mind. It’s just it’s so cool. Again, I think the word of the day is efficiency here. But you also mentioned some some struggles, like with what’s going on right now is obviously to be able to continue to expansion is because then have a warehouse to be able to even you know, expand inside and you know, over the last what three years you’ve moved from just you know, helping and providing in the state of Massachusetts to all New England and and to New York, and like you know how many folks like work in the organization? </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 19:49 <br/> Well, it’s a pretty tight crew. I have two part time employees. I just hired one about a week and a half ago. She’s going to be Director of Operations. Then I have another employee that works two days a week, and she drives trucks for me and delivers product. My wife does a lot of the backend stuff. And I have a bookkeeper that is not on our payroll, but she’s a subcontractor. So but again, trying to build this thing so that it can be scalable. And when I go away someday that someone else can take it over. That’s my hope, I don’t want it to die. Once I pass away, I want to be able to hand this off to a younger generation to be able to take this to the next level. </p> </div> <div data-rss-type="text"> <p> Mike Collette 20:43 <br/> Totally. Well, you’re making an incredible impact right now. </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 20:54 <br/> Right, we gave away food and through COVID, and through 2021, we gave away about 1.3 million meals. And this was a result of me getting into an accident and then finding out going to this warehouse knocking on the door to see Mikey get a rancher crowbar to fix my truck. Turns out at seven elevens warehouse where they do distribution, and they had this huge refrigerator, refrigerator 17,000 square feet. And just so happened that this farmers to family program was happening. And I was able to receive in truckloads of coal product and be able to bring it into seven elevens warehouse and then distribute it the next day. So we gave we were bringing at the end of this program. roughly four and a half tractor trailer loads of fresh food every week. And that was going to Springfield Worcester. Whoa, Laurens Hey, roll the fill in all areas where there was a tremendous pocket of food insecurity. So here’s a picture of one of the boxes it it had protein in it, it had dairy, it had fruits and vegetables. It was an amazing box to help people during a very difficult time. So really love giving away food. You know, food is your it’s your basic need, you know, shelter. So yeah. 100% So here’s a picture of the one of the right is me at 711 warehouse and it becomes such a great partner. All right. When I first met them, they gave me a couple of boxes of fruit and, you know, some whatever cupcakes and whatever. One day this gentleman calls me, Jim and says, Hey, I got some hand sanitizer for you. I’m like, okay, so I had no idea that they had a tractor trailer full during COVID that they wanted to know. Yeah, I mean, and not only do they have that, then he brought me over. And he’s like, here’s like, whatever, 10 pallets of toilet paper, and here’s, you know, five pallets of disinfectant, here’s some gloves. And it was like, everything that we needed during that time that they did this. It was like, it was literally three tractor trailer loads. Wow. Remarkable. So that blew me away. So that picture is me with the two gentlemen that that work at this warehouse. And then the other picture, you’ll see on the left, that’s me with a bunch of bomba socks. Last November bombas sent us 200,000 pair of compression socks, and they retail 18 bucks a pair. All right. So this is at Bob crafts warehouse. I was allowed to use his warehouse to bring in the socks. </p> </div> <div data-rss-type="text"> <p> Mike Collette 24:04 <br/> Wow, it’s cool. I’m excited to talk about this. This is a really cool program. </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 24:12 <br/> So yeah, so we do two things that provision right we give away free product, we don’t ask for anything. Then we have this care pack program. And this is a way for companies and groups and, and and other like banks to get together and do a pack have that. So you can do team building, right and then do something significant for your community. So we do this, we do a pack building program. And what we do is we bring these resources whether you do a homeless care pack or you do a veterans pack, we have school school supply packs, we have hygiene, we have family, we just came up with a kid’s pack and now we’re gonna have a customized pack. What what what you can do as a company is you just leave Write all the materials in bulk to your facility, we set up the line to pack the goods, or you can help us do that. And then we pack the items together. And then each one has a handwritten note in it by whoever wants to write something personal to the person that’s getting that pack. So it’s like a win win for everybody, like, you know, building them, the community, and then it also helps provision you know, to relationships. </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:33 <br/> Just a, I guess, a shameless plug. For anyone that’s listening to this right now that may work at any organization, if they wanted to do this with their organization, maybe like, collaborate or to do something like this? How would they get in contact with you? </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 25:49 <br/> They can go to my website, provision ministry.org, there’s a whole thing on pack builds there. Or they can email me you’re gonna see my information at the end of this clip at the end of this PowerPoint, but they can email me at Tom at provision ministry.org, cool. Packs, Mike, you’re showing on the screen. And because some people can’t see this, we don’t have to, like, go over each one. But detail of what we put in each pack. And the cool thing is, I get some things donated, and some things are that I have to go out and buy, right. So the packs are, you can’t go out and buy these packs for what you can sponsor them from provision for, nor would you want to go around and try to collect all this stuff, because it’s a pain in the neck. So we sweep all that away, you go to the next slide. We’ve done about to about 23,000 packs since we started. So I see this the really growing part of our nonprofit here. And what’s cool is we can brand the bags with your name on it. So your bags gonna have, you know, whatever Cornerstone bank, and or you know, your company. And so it’s a great way to get PR too, if you want that. Next slide. Here’s just an example of a veterans pack. And, again, we put two pair of bombas socks in there, and bombas socks can go anywhere from you know, like 10 to $14 a pair for for online socks. So we put two pair in the pack. The Veterans packs are $22. But you get soap and shampoo. And, you know, we’re trying to upgrade all of this stuff we have. We now get Colgate toothpaste and you know, just trying to make it better and better and better. So that when these veterans get these packs, not only do they get some really quality supplies, but they get a note card. I think you might get it on the next slide. Oh, that’s that’s actually a gentleman who is giving away the NOC the veterans packs, this gentleman has only one arm and he services or helps deliver veterans packs to disabled veterans. Wow, that’s why I do what I do. Okay. That’s, that’s why I do what I do. And so, but the way you put in these packs is a special note card, you know, and, and that, that that’s I think the most powerful thing in the pack, really, because a lot of these people that are lying in bags or are sleeping outside, they want to know that they have value that they haven’t been forgotten, you know. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:51 <br/> Again, if you guys are not watching this, you should tune in on YouTube and check out the presentation. It’s a pretty powerful picture that Tom’s sharing right here with this gentleman. Pretty powerful stuff. And you can understand why you do what you do. Tom, you’re incredibly passionate about it and very good at it too. And you’re helping a lot of people. </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 29:15 <br/> Well, it’s really just my year end newsletter. As of right now, because we’ve we were over the $30 million mark now into this was as, as of last as of the end of December of last year, we’re at 27 3.3 150,020 7 million. We brought in a little over three and a half $4 million so far this year in goods so we’re tracking in a good way. And you know, we’re at about 30 million. It just this is just a slide of kind of a recap of what I do every year my daughter’s to say, here’s what we’ve done early and it’s all about team right it’s all about team. This is not about me, this is about us, you know, and I couldn’t function without donors, I couldn’t function without people on the ground helping the people that I want to help. So, you know, there’s a lot of unsung heroes out there. And I just want to acknowledge that, that it, this isn’t about me, this is about team. And I know you’re about them, right? You’re about team, right? </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:31 <br/> You got it. That’s why you and I get along really well. You’re doing a lot of good things and the idea of being selfless, helping others and wanting to make a difference. It’s cool, I’m just, I’m so glad that folks can, can hear your story and hear what you’re doing. I think it’s pretty special. I gotta give another shoutout to Jay Chung for introducing us. You know, and it’s really cool, really special. </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 31:06 <br/> So this is my mission statement, it’s really about equipping nonprofits and bringing people together, and to also do community development, you know, to, to help him do corporate responsibility, you know, and so that’s really what my mission is about, and really just trying to get people involved and understand more the needs in our community. And so the last slide is just how you can contact me. It’s kind of pinch and one of my trucks, we definitely stick out or driving around for sure. That was the intent you know? </p> </div> <div data-rss-type="text"> <p> Mike Collette 31:41 <br/> I’m sure people are going to notice your truck way more now after listening to this seeing you seeing you guys driving by and everything. And again, if you guys are are not watching this, you can contact Tom if you’d like to support or like learn more about provision ministry, you can check them out at www.provisionministry.org, or you can send them a direct email Tom@provisionministry.org. Again, if you’d like to support even with the care package option, if you have a company or business, you’d like to learn more about that you can feel free to reach out to Tom so cool. Tom, you remember what I mentioned before the episode before this started, right? Oh, yes, yes. Yeah. So you folks that are listening, even in season two of the community conversation we’ve been ending these episodes with, with what we call two truths and a lie, Tom is going to give us three statements. Two of them are going to be true, and one of them is going to be a lie. I gotta I gotta figure out which one is lie. Last week, our first episode of season two, Lisa Z was the first one to do the truth. And it was pretty fun. The time here that you’re you’re the next one up, gave me some time to think about it. What do you got? What do you got? I’m oh for one, by the way. Hopefully, I can redeem myself from last week. </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 33:08 <br/> All right. Well, the first one is that I lived in Haiti for two years. Two is I traveled to Europe when I was a teenager. Number three is I was the state champion in my wrestling class at 155 pounds. </p> </div> <div data-rss-type="text"> <p> Mike Collette 33:46 <br/> I feel like all of these are kind of true, but I feel like there’s just small details that are just altered. I have a feeling you were the state champ the wrestling champ. </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 34:04 <br/> I meant to say karate champ. So I screwed up. </p> </div> <div data-rss-type="text"> <p> Mike Collette 34:19 <br/> Wait, so was that supposed to be the lie? </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 34:23 <br/> I can’t say now. Well, no. Yeah, now you have to- </p> </div> <div data-rss-type="text"> <p> Mike Collette 34:27 <br/> I gotta pick it now. The state champ or the wrestling state champ. Is that the lie? </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 34:38 <br/> Well, I messed this whole thing out. Okay. So. Why don’t you pick out the first two. Is there any truth to? </p> </div> <div data-rss-type="text"> <p> Mike Collette 34:51 <br/> I will go with a Haiti and I think you lived there more than two years. </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 34:57 <br/> No, I never went there. That was a total lie. </p> </div> <div data-rss-type="text"> <p> Mike Collette 35:09 <br/> So you were the karate state champ? </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 35:11 <br/> I was. That I was. I was supposed to say that I was. </p> </div> <div data-rss-type="text"> <p> Mike Collette 35:17 <br/> Got it. So I guess it’s almost like I guessed both lies. So you got to tell us though. So you were state champ at karate. Like, that’s amazing. </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 35:32 <br/> Yeah, I was. And that was when I was skinny and young. But yeah, I fought. I worked out in Boston in a gym, taekwondo. And I also boxed. So boxing college, and I was a black belt in Taekwondo. So my instructor put me in the AAU’s the full contact champion, you know? What fighting series, whatever. And I won my weight class for the state. There was none of that grappling and all that. Yeah, so I did that. You would never know. I mean, I looked a nice guy but I was actually pretty tough in the gym. When I work, I take things very seriously. And I try to put out my best. And it was really a great way to channel a lot of anger. It was just a great tool for me. So yeah, that’s the truth. </p> </div> <div data-rss-type="text"> <p> Mike Collette 36:49 <br/> The Europe trip was another truth. You said you went to Europe. Tell us a little bit about that story, or what was that all about? </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 36:58 <br/> Well that was all about just kind of like going for it like just not knowing where I was going over there, putting on a backpack. Flying over to Enlgand and then actually started off with two women. And I think they were more interested in staying in London. And I was like, oh, there’s this huge world out there. I can get on a Euro rail and go to you know, other countries and Germany, and so they kind of wanted to hang out there. And I’m like, I’m just gonna go for it. And I just hopped on a ferry and went over to Amsterdam. That’s a pretty crazy town. </p> </div> <div data-rss-type="text"> <p> Mike Collette 37:37 <br/> I’ve never been there. But I can only imagine. </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 37:40 <br/> Anything goes. Woah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 37:43 <br/> Yeah, yeah. Culture Shock. </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 37:45 <br/> Yeah. I went to the red light district. And they have like, you know, it’s a big port. So you have tattoo parlor? They have a hash bars and all that. From there, went down into like Austria and Germany and Italy. It was just wild, you know, and I didn’t know where I was staying or any of that just kind of figured it out. </p> </div> <div data-rss-type="text"> <p> Mike Collette 38:13 <br/> Now, how long were you there, you said a month? </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 38:15 <br/> I was here for like six weeks, I think. </p> </div> <div data-rss-type="text"> <p> Mike Collette 38:18 <br/> Six weeks. Wow. What a trip. </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 38:21 <br/> I don’t know what it’s like to travel there now with the way the world is but, you know, traveling is such a cool way to experience the world. I love to see how other people live and what they drink and eat. You know, I don’t necessarily like to go to the attractions. I like to see how the people live. That’s what really gets me all juiced out. You know? </p> </div> <div data-rss-type="text"> <p> Mike Collette 38:46 <br/> That’s awesome. What a cool story. Yeah, I was in Naples, Italy recently and Rota, Spain. And it’s pretty challenging navigating the COVID regulations and restrictions and stuff like that, especially if you’re going to go from multiple countries that prove your point. I don’t know what it’s like to to travel. Well, I do it a little bit. But I can imagine it being even more difficult kind of going in and out of all the different countries of all the countries have different rules and whatever but cool, man. Well, I feel like I guessed the right answer. I’m going to give myself a W on that. My score is a one for one on this new two truths and a lie. I appreciate you participating. I appreciate you being on, you know our Community Conversation. It’s just so cool for you to tell your story. And for everyone that’s listening really appreciate you tuning in. Hearing Tom hearing about Provision Ministry again. Check them out at www.provisionministry.org. You can email Tom directly at Tom@provisionministry.org If you want to learn how you can get involved or learn more about the organization. Again, the Community Conversations we post them every Monday. You can check them out on Apple podcasts, Spotify, or on our YouTube channel so Tom again thank you so much for joining in today appreciate you being on man. </p> </div> <div data-rss-type="text"> <p> Tom Slicklen 40:06 <br/> Thanks Mike. I really really enjoyed it. You’re awesome. All right, thank you bro. </p> </div> <div data-rss-type="text"> <p> Mike Collette 40:10 <br/> You got it. </p> </div> <div data-rss-type="text"> <p> Transcribed by https://otter.ai </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-70-the-community-conversation-tom-slicklen-provision-ministry/"> Ep 70: The Community Conversation-Tom Slicklen (Provision Ministry) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 27 Feb 2022 21:08:00 GMT http://www.prototypetraining.com/ep-70-the-community-conversation-tom-slicklen-provision-ministry/utm_sourcerssutm_mediumrssutm_campaignep-70-the-community-conversation-tom-slicklen-provision-ministry thumbnail http://www.prototypetraining.com/ep-69-the-community-conversation-lisa-zancewicz-queen-of-consistency/utm_sourcerssutm_mediumrssutm_campaignep-69-the-community-conversation-lisa-zancewicz-queen-of-consistency Thank you for checking out the Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 69: The Community Conversation-Lisa Zancewicz (Queen of Consistency) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/02/Community-Conversation-1.jpg" alt="A man in a green shirt is standing next to a family" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out the Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-67-the-community-conversation-dial-down-dial-up-kickstart/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 69th episode of The Community Conversation and today’s guest is Lisa Zancewicz! You won’t want to miss this episode as it’s a good one! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:02 <br/> All right, everyone. Welcome back to the Community Conversation, we’ve taken a little break. This is season two, and we’re kicking off season two, with our very first guest and slash very first member, I think of Prototype. Lisa Zancewicz. Lisa Z. I mean, I’ve known Lisa for God over 10 years now. She’s a dedicated five am-er, I don’t think she’s ever missed a workout. She’s done over I mean, close to or over 2000 workouts at the gym. I mean, everyone knows. Lisa, also wife to Brian Zancewicz. And the mother of Marshal and Macy. So anyway, I don’t think you need much more of an introduction Lis. But I appreciate you being on the Community Conversation today. </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 0:55 <br/> Thanks for having me. It’s pretty exciting. It’s been like 13 years. Like, I feel like it’s been a long time. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:02 <br/> It’s been a long time, a long time coming. So Lis, walk us through kind of your journey, like we know how you kind of got involved at Prototype, but, walk us through your exercise or fitness journey and I know, you were big into running at one point, you’re doing some other stuff, like, walk us through that story. </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 1:32 <br/> I think like growing up, I was like, I won’t go that far back. But I think like, I was always like, pretty active. But like, I feel like I was thinking that now like, I didn’t really push myself at all. And so when things got hard, I was like, Oh, that’s not for me. And I feel like the same way. Like as I get older, like into college, like going to the gym, like I would go to the gym, and I would pay. And then I’d like run a little bit. Like, maybe jump on a machine. And I really didn’t have any direction. And that was like really hard for me. Um, and then I started running. Probably like, well, when I think when Brian I were engaged, so that I mean, it’s been like, probably like 17 years ago, I had a cousin on the marathon and he was like, you can do this and I was like if that guy can do it, then I can totally do it. And we were getting married. So I was like oh, that’s kind of like two-fold, right? I’m like, I’m gonna run, I’m gonna get in shape for the wedding. It’s like this great drive. And that’s really how I started running. So like, I ran a marathon, like the year that we get married. And I was like, solely running. And then my same cousin started going to this place in Needham. Like with his lacrosse team, and it was like similar to CrossFit. They have a coach and small group sessions, and that was really like what sucked me in because it was social. It was like a driven hour and somebody was coaching me, but it wasn’t one-on-one. Like that one-on-one was really hard for me. To hold a conversation with a person for an hour. You know, I mean, you know, like you personal train, like it can be like so tricky, right? </p> </div> <div data-rss-type="text"> <p> Mike Collette 3:17 <br/> It depends on the person too. Like if the other person doesn’t really want to talk to you. </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 3:23 <br/> Like it drags by. So I feel like that was like what drew me like this, like, small group, like it was something different. It was always changing. And but it was in Needham, and it was like far, but I still kept going there. And then like, you know, things kind of morphed and we moved on to Clinton. And then in Clinton, they have I think you’ve met him Jeremy, he has a gym. Um, that’s very similar to like, you know, he coaches the classes. And so I started going here, you know, in town and still for the same reason it was like people and like, I was like, Oh, this is it’s always changing and, and all that other stuff. And then obviously, once CrossFit opened and they got the showers, so once the gym opened and it had showers, it was like, that’s when I started coming to the gym. So I think for me, like really what pulled me in was like, it has always been, like everything’s always changing and the social aspect of it is really what it is. </p> </div> <div data-rss-type="text"> <p> Mike Collette 4:29 <br/> Yeah, the common theme is. The running stuff you were doing like that was solo, right? </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 4:35 <br/> That was solo and I started to find like like the hook for that was like I found like moving my body like for my own like mental health and like my own just like feeling about life was like much better. Like it was like an hour a day. And especially like when Marshal was little and like, you know it was just a way for me to like get out of the house. You know what I mean, like, when the kids are so little, and you’re like, in it? I mean, I don’t want to terrify you or anything. But when you’re in it, you’re in it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 5:09 <br/> I’m shivering in my boots right now. </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 5:10 <br/> I know. I won’t give away too many secrets. But, um, that was definitely and I think too, like, I think that too, gave me confidence like to be more physically fit. You know, I always feel like when people come in, they’re like, “Oh, I can’t do that”. I’m like, No, I have to be like that. And I think that was one of the things for me early on. Like, maybe like, not confident, and then running kind of built that for me. </p> </div> <div data-rss-type="text"> <p> Mike Collette 5:34 <br/> That’s cool. I mean, definitely running a marathon can definitely do that. What was that? </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 5:41 <br/> Um, I ran the first marathon that year that we got married, it was like 2006. And it was in Lowell. It was like a double loop. So like, you run one, if you run one, you’re just done with the half marathon when you run the second one. So like, when I got through the half marathon, I was like, I can’t believe like, what did I do? Like, what did I sign up for? You know what I mean? And Brian being his good husband self was like there to cheer me on, which he’s like, I don’t think I like cheering you on. Because like, you run by and like, what am I doing? You know, like, you just like clapping for two hot seconds. So I think, you know, running a marathon is more like a mental beat than really. </p> </div> <div data-rss-type="text"> <p> Mike Collette 6:18 <br/> For sure. I can imagine that, that one I mean, running a lap being halfway done and you’re like yeah, I have another hour and a half, two hours, like to keep running or whatever. </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 6:30 <br/> I mean, for me, it was like more like 2 plus. </p> </div> <div data-rss-type="text"> <p> Well, yeah, I mean, I can imagine that being so mental, like doing two giant loops versus like, you know, and then you said you did another one. </p> </div> <div data-rss-type="text"> <p> I’ve done Boston. Three times. I really liked Boston. For one because we grew up like watching it. I grew up in Framingham. So like we used to watch it all the time. And then it’s just it’s like, it’s always so crowded and like the the fans were there and it just is like what you know, when you grow up. So when I did it, I was like, even though, you know, it was not the greatest of pace for me. It was definitely an experience for sure. </p> </div> <div data-rss-type="text"> <p> Mike Collette 7:15 <br/> I mean, did three times what was your best year? What was the most memorable year I guess? It doesn’t need to be the best time but what was the most memorable one? The weather for Boston can be hit or miss. Right? </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 7:30 <br/> Yeah, the first one I did it was like a nor’easter. Like it was like a rainy nor’easter. So if it was like cold, it would have been snow, but it was so it was like whipping rain. Like it was like, the weather was not great at all. It was nice. I mean, it wasn’t super hot. And then the other two were okay, like pretty seasonable. So yeah. </p> </div> <div data-rss-type="text"> <p> That’s good. What was the one that sticks out to you the most? </p> </div> <div data-rss-type="text"> <p> I ran one was my brother. My brother’s three years younger than me. And he decided he was going to run like, I don’t know, like three months before the race. So like, he’d gone on a couple runs. And he was like, this is great. So just I think being able to do that together was fun. And then at the end, we had a lady. He’s like, a foot taller than me. We had a lady take our picture. We were lik “We just ran the marathon, this is my brother we’re like so psyched”. And it’s like me, and then it cuts off his head. So it’s like his shoulders and she was like, oh my god, I’m so excited. She takes the picture hands it back. We’re like thanks so much. And then she walks away. And then we look and we were like, what? You know, cell phones were like, kind of a thing, but not really. </p> </div> <div data-rss-type="text"> <p> Mike Collette 8:43 <br/> So, shout out to the worst photographer ever. </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 8:46 <br/> Yeah, other than my mom. </p> </div> <div data-rss-type="text"> <p> Mike Collette 8:53 <br/> It’s so funny. Well, you definitely just walked us through the cool journey. And then obviously getting into working out at Prototyping CrossFit classes in 2012. I’m sure you have a lot of memories, or like, things that stick out into your in your brain? People come and go. You’ve seen things change, things move around. The hairy turf and all that sort of stuff that people remember but what sticks out to you over the past 10 years? </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 9:26 <br/> Um, I think, you know, when I think about it, sometimes Brian I laugh like, it’s been like, like, pretty amazing to watch, like it grow and change. You know, I think back when it was still like a conversation and I’m sure you’ve heard me say this before, like, Marshall was two and a half, I was pregnant with Macy. Right. And I was like, oh, yeah, right. That sounds great. Like, this will be a great idea. And then he like, followed through and did it. And I was like, Oh my God, right. And then it was just the two of you. So I feel like the journey itself has been pretty amazing to watch. When I think about it, even for me, it was so new and unknown, when it first opened for me, you know what I mean? I think like, oh my gosh, like the pool of bars on the other side, and I could barely do a pull up, you know, and then like, and I remember that, like, first competition, Caitlin, and I, and Caitlin, you know, I think back like, and I, you know, I wanted to beat Caitlyn so badly, you know, like, and it was pull ups, and I’m like, I can barely do a pull up and she’s doing them. And it’s just things like that, and I’m like, Oh, my gosh. You know, as much as I wanted to beat Caitlin, it’s just not about that anymore. Do you know what I mean? I’ve gone on trips, with, you know, my special group of people. We’ve had some amazing experiences. So I think, you know, if it had never opened the doors 10 years ago, you know, how different life would be so it definitely, it’s, pretty interesting, I think. </p> </div> <div data-rss-type="text"> <p> Mike Collette 11:10 <br/> You guys definitely seem to have the tight connection, you refer to them as your special group of people. I don’t know if that’s like, what you call each other. But, I assume you’re talking about some of the ladies from the 5am and 6am classes. And it’s cool. I mean, like, you know, from the inception and the start to, like, you know, you’re talking about going on trips and building relationships and that sort of thing. It’s just a cool thing that’s happened, you got to see it kind of like go from, where it was to where it is. And, you know, it still continues to change and different things are happening and that sort of thing. The thing I always like, when we do these type conversations, like there’s always like particular, like, wherever there events or like, you know, things that stuck out like and I know you participated in almost everything. Like any like other events or anything that we’ve done at the gym stick out to you? I guess maybe like a memorable moment, or anything that comes to mind? </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 12:18 <br/> My most memorable thing? </p> </div> <div data-rss-type="text"> <p> Yeah, something like that. Anything that comes to mind. I’m curious. </p> </div> <div data-rss-type="text"> <p> I don’t know. Like I always feel like the competitions are fun. I don’t know if I have like one that sticks out. </p> </div> <div data-rss-type="text"> <p> Mike Collette 12:32 <br/> You’ve watched people pee on the floor. </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 12:40 <br/> It’s always shocking, but not really. You know what I mean? Um, one time, like, during, I think it was during the open, they had like a 95 pound snatch. And I got it. And I remember Garrett was there. And he’ll probably be like, I can’t believe she called me out for this. She was like, was that real? And I was like, it was real. It was real, you know, like, that sort of thing. I think to go back to that social part of it. I feel like, when we have like parties at the end or like the, even like, the holiday parties at the gym. And those things super fun. I mean, I’m sure like, he would be like, we have a holiday party. And I’m like, hiding on Brian because he’s ready to go. And I’m like, in the back, because I’m not. He’s like, I’m done. He’s like, it’s 11 o’clock. We have to go. Like, pull the car around. </p> </div> <div data-rss-type="text"> <p> So funny. Yeah. The social stuff. There’s so many social events and stuff that we’ve done over the years. It’s hard to keep track. </p> </div> <div data-rss-type="text"> <p> When I think about it, I’m like, Oh my gosh, like to pin down like one thing, like one PR like, I feel like like the energy that’s there, like, all those things are amazing, you know, like, whenever you’re there. Competition, social things, like the open. Anything. </p> </div> <div data-rss-type="text"> <p> Mike Collette 14:14 <br/> You’re such a veteran. You’ve done basically every workout. Again, I’m not joking. It’s like 2000 or more, maybe even close to it. I gotta check it, but it’s like, close to 2000. You have to have a favorite workout. Maybe an idea of it? I’m curious what that is. </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 14:38 <br/> My favorite workout. I feel like this is gonna sound like SoulCycle like, some of those ladies are gonna be like, that’s your favorite. I like doing Fran because it’s fast. And I could see like over time, how my time has like gotten better. It’s just qualifiable. When I first started however, years ago, whatever my first grand time is at, like, whatever time seven minutes, and now it’s like, whatever it is now. I don’t know off the top of my head. I’d have to look at Wodify. I like things like that and I like that they’re quick. I can say “Okay, I’m going to do these 45 things” like you if you do this on the minute, and that’s how you’re gonna break that down. </p> </div> <div data-rss-type="text"> <p> Mike Collette 15:32 <br/> For everyone who’s listening doesn’t know what Fran is, it’s and the 2159 thrusters and pull ups. 21 thrusters, 20 on pull ups, 15159, and you do it for time. The thing I think is cool about that workout in particular is you can do that with a PVC pipe or a barbell and do jumping pull ups. And you can, like you said, watch the progression doing your first RX version of that workout, or like just even doing the RX thrusters, and maybe not the pull ups or doing the whole thing as prescribed and then having a benchmark time. The first one you did probably wasn’t with prescribed pull ups, right? You get to see the history of the journey, just within that one workout. And it it kind of ties back to like the stuff you’re talking about where like the marathon like three Boston marathons, you have a benchmark, right? There’s something to kind of, like, push you, which is important, because, like you mentioned is like quantifiable, it shows a measure of progress, which is so important, right? </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 16:37 <br/> For sure. And I was just thinking about what you were talking like, pull ups or pull ups aren’t like my strength, but like thrusters, I can handle pretty, like I can manage those, like a 65 pound thrusters, like pretty manageable. So I feel like, Alright, like I can do 21, unbroken, like, how are you breaking up your pull ups now? Like, have those gotten better? So it’s like, something that I feel like is like, a strength and something that’s like, I feel like I’m constantly working on. </p> </div> <div data-rss-type="text"> <p> I totally understand. And I bet you a lot of people listening to this are like, Why the hell is that her favorite workout? </p> </div> <div data-rss-type="text"> <p> I’m sure I’m going to hear about it at some point. </p> </div> <div data-rss-type="text"> <p> Mike Collette 17:18 <br/> Now we’ll know who actually listened to this. We’re calling you all out right now. I’m curious, like, you know, since you’ve been doing this so long, what are your like words of wisdom? So for folks that may be new to the gym, or maybe have been doing this for you know, maybe even just like a year or two? Like, what’s your words of wisdom? </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 17:50 <br/> I feel like to just like, stick with it. Like, fine, like, not all the time do you have to go like 100%, right, but you don’t have to go like, like, sometimes just getting in the door is all you need, right? Like even if you’re tired, or if you’re worn down or like your day wasn’t like fantastic. Just like getting there. And then chances are when you’re there, you’ll feel better. And you’ll be able to like move. Right? So like I go, I mean, I go every day, and not every day do I feel like I’m gonna go 100% Right. Like, sometimes I just don’t lay down on the ground. But I feel like I’m there and like, and then I’m inspired to go, right. I feel like those are things. Yeah, so easy to get off track, I think are like, things come up and like you’re like, like, this takes priority over this. But then it’s like, you have to prioritize yourself a little bit. And I know like for me, like at 5am. Like, I’m not, you know, it’s not interrupting anybody’s schedule. So it’s a little bit different. But I feel like you just have to give yourself a minute. I think like Brendan Sheehan, like when I used to see him more in the morning would say like, it’s just an hour where you don’t have anything else on your plate. Like you’re just there to like move your body. And like whatever you get done in the hours better than if you sit at home. So I think that’s it and took like, practically, this is my other thing too. And I see this at work to the kids. Like, if you don’t practice something like you’re just not going to get better. Right, like so I would say that like, and this was this was like one of the biggest things like, you know, double unders took me forever to learn. But I didn’t really practice consistently. I was just kind of open it, like, made its way to me, you know, but I’m like, so now I’m like, no, like, I have to practice and I feel like my kids at home and I say to my kids at school, like, like, oh, like I’m so bad at it. Well, you have to like put the work in a little bit too. So like, if you get yourself in the door, you have to put the work in a little bit. If that makes sense. </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:48 <br/> That 100% makes sense. </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 19:50 <br/> I always say to Brian I think eventually I’d like to get a muscle up and he’s like, Alright. I’m like, but I’m not ready to practice enough yet. I’m not ready to commit. So for now, I’m gonna work on like my pull ups and my chest to bar, you know, like I just like, maybe over the summer when I’m not working. </p> </div> <div data-rss-type="text"> <p> So basically what you said was show up, give it your all and work well with other people in the gym, like build a relationship. </p> </div> <div data-rss-type="text"> <p> It’s like a good human being tactic. </p> </div> <div data-rss-type="text"> <p> Mike Collette 20:22 <br/> That’s basically like, foundational of human being as a relates to anything. That’s probably the best advice that has been given on any Community Conversation. Show up, give it your all build relationships. It’s pretty dang good advice for anyone that is new to it and distill down. If you don’t practice, you’re not gonna get better at it. You got to put the work in and get your ass to the door. </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 20:52 <br/> That’s all you have to do really. Just get in there. </p> </div> <div data-rss-type="text"> <p> If there’s a queen of consistency, you have that title. </p> </div> <div data-rss-type="text"> <p> Definitely, like a good routine for sure. </p> </div> <div data-rss-type="text"> <p> Mike Collette 21:08 <br/> 10 0%. All right. We are at time right now. Because I have made a change to our I’ve been saying it for whatever how many episodes we did in season 1. 60 Something episodes. I’m changing the question. And there’s only one question right now. And the old questions were favorite movie, favorite TV show, favorite musician, favorite band favorite song, what do you like to do when you’re not working out, what’s your hobby? The question that I have, it’s not really a question. It’s more like a game. Two truths and a lie. All right, which we’ve all we’ve all done that. So you need to tell me two truth and a lie. And I need to pick out the lie. And there’s no winner or loser here, but it’s just me guessing it. But then you need to elaborate on those truths a little bit, if there’s any merit to it, but I think there’s merit to it. But you know if there’s any fun, fun stories that come out of it, but anyway, and by the way, I did prep, Lisa ahead of time with this because this is a hard thing to do. Going forward, you should know what to expect because this is what we’re gonna ask again. Whenever you’re ready. </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 22:30 <br/> All right. Let’s see. Um, as a freshman in college, I traveled to Florida during spring break and had sun poisoning on my face. I’ve been kicked out of multiple Red Sox games. And I started college at Providence College as an accounting major. </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:15 <br/> Those are very specific. I gotta pick the lie here. This is hard. And I’m gonna keep score for myself. See what my record is. My gut tells me it’s the Red Sox but the Florida sun poisoning. </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 23:51 <br/> No, that’s true. </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:53 <br/> What’s the lie? </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 23:54 <br/> Um, I started at URI. As an accounting major. so I’ve been kicked out of Red Sox games. I did have sun poisoning. </p> </div> <div data-rss-type="text"> <p> I guess the sun poisoning. I was kind of thinking Red Sox. But it’s true. l wasn’t even close. </p> </div> <div data-rss-type="text"> <p> I went super specific because I was gonna keep that as my truth like that. I didn’t go to URI as an accounting major, initially and then I was like that’s the easiest one to change because I can just change the place. </p> </div> <div data-rss-type="text"> <p> That’s smart. You out witted me. Okay, so the Florida Sun poisoning, let’s talk about that real quick. So basically, this is like a spring break thing? </p> </div> <div data-rss-type="text"> <p> Yeah, we went down there for spring break and I basically put moisturizer on my face instead of sunscreen. In the hot Florida sun was out there like having myself a day and then we came back in and it was all like bubbly and gross. It was awful. So like, I was sick to my- like it was so bad. And then we went back. My dad picked me up and like at that point it had looked good. Like, kind of peeled like bubbles. And he was like Lisa you look terrible. I’m like no this looks great. That poor guy. He was like what happened? </p> </div> <div data-rss-type="text"> <p> The first thing that comes to my head when you tell me that story is have you told Brian that story because he was freaking coconut oil? </p> </div> <div data-rss-type="text"> <p> Oh my god. Ah, yes. Because my skin is lighter than his skin. </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:43 <br/> Okay, so he can put baby oil on. Whenever he tells me that, it reminds me of greased up deaf guy from Family Guy running around. I don’t know if you’re familiar with that. Now you got to tell me about-so this wasn’t just one Red Sox game? </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 26:05 <br/> There were like two of them. And then another one, we laugh so we used to get packs of tickets and go with eight of our friends. This is way back. Brian and I were dating. He was 21. Barely. So we were at a Yankees game like a Yankees Red Sox game. And our good friends are Yankees fans, and they were there. And a guy like took her hat. So of course we stop and we’re like barking at him. Like, give it back. You’re a jerk, blah, blah, whatever. He didn’t. He finally tosses it back. So we take it now we’re screaming down. And then that guy’s yelling back and he’s getting so he and I are like having this exchange. And then he calls me a pig. So Brian’s with me and loses his mind. So they like, bring Bri out. They like escort Bri out. So now I’m like, kind of mad at Brian for getting kicked out first. But then also like, whatever. So then the guy like turns around, he’s like, she’s still like taunting. So he turned around and watch the game and like from where we were like, I threw my, my beer on him. And then I sat down ever so calmly, and like continue to watch the game until there was like a policeman at the end of the row. And he was like, he was like, the nicest guy ever. But that’s what happened. </p> </div> <div data-rss-type="text"> <p> Mike Collette 27:22 <br/> So they’re like, Yeah, you can’t throw beer at people. </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 27:25 <br/> I know. It’s like, my not my proudest moment. But it’s still like at this point, however, you know, 20 years later. </p> </div> <div data-rss-type="text"> <p> Yeah, I get like, I could picture you throw the bear and sit down and just like- </p> </div> <div data-rss-type="text"> <p> Like nothing happened. </p> </div> <div data-rss-type="text"> <p> Mike Collette 27:38 <br/> You’re waiting for something to happen or you’re like, Oh, that was a bad idea. Or am I in trouble now? </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 27:45 <br/> I was like, oh, and then like, you know, we get outside? And of course I can’t they bring Brian out like a different way. I’m trying to find him. </p> </div> <div data-rss-type="text"> <p> Mike Collette 27:55 <br/> What was the second time? </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 27:58 <br/> Pretty similar, like another guy threw something. Similar like screaming. The throwing of the bear that was the all time high. The second one was more of like, one guy threw something back at us. And then like we’re yelling, so then they just kick everybody out. </p> </div> <div data-rss-type="text"> <p> Got it. Drunken Red Sox, fans. </p> </div> <div data-rss-type="text"> <p> No, you can’t. And now like, you know, we go to games now. And I’m like, Oh my gosh, like this happened. And I’m sure Pete like, families were probably there. Right? Like, what was I doing? As a parent now I’m like, Oh, my gosh. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:37 <br/> I haven’t been to one in a while but I feel like it’s more tamed now.That being said, there’s always drunk obnoxious people doing drunk obnoxious thing. So that’s what happens when you add alcohol to sports. You know? It’s what happens. It’s not your fault. Well, Lisa Z we just played Two Truths and a Lie. First time on the Community Conversation. We just learned a ton about you, which is a good way to end the Community Conversation. I appreciate you joining, being on here, sharing your story. </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 29:25 <br/> Thank you for having me. </p> </div> <div data-rss-type="text"> <p> Mike Collette 29:24 <br/> Of course. Everyone that’s listening right now, thank you so much for tuning in to this week’s Community Conversation. Remember, every week going forward, season two, you will have a new Community Conversation in your inbox every Monday to start the week. So thanks for tuning in. You can check us out on Spotify, YouTube, Apple, all that fun stuff. So until next week. Thanks, everyone. Thanks, Lisa. </p> </div> <div data-rss-type="text"> <p> Lisa Zancewicz 29:39 <br/> Bye. Thank you. </p> </div> <div data-rss-type="text"> <p> Transcribed by https://otter.ai </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-69-the-community-conversation-lisa-zancewicz-queen-of-consistency/"> Ep 69: The Community Conversation-Lisa Zancewicz (Queen of Consistency) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 20 Feb 2022 20:15:00 GMT http://www.prototypetraining.com/ep-69-the-community-conversation-lisa-zancewicz-queen-of-consistency/utm_sourcerssutm_mediumrssutm_campaignep-69-the-community-conversation-lisa-zancewicz-queen-of-consistency thumbnail http://www.prototypetraining.com/68-the-community-conversation-nutrition-edition-meal-ideas/utm_sourcerssutm_mediumrssutm_campaign68-the-community-conversation-nutrition-edition-meal-ideas Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on The post 68: The Community Conversation Nutrition Edition – Meal Ideas appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/01/Nutrition-Conversation-7.png" alt="A man and a woman are featured on the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! ( <a href="https://prototypetraining.com/ep-67-the-community-conversation-dial-down-dial-up-kickstart/"> Check out our last episode here! </a> ) </p> </div> <div data-rss-type="text"> <p> For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Hally will be talking about MEAL IDEAS. If you’re looking to learn more about nutrition for yourself or pick up some tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> TRANSCRIPT: </p> </div> <div data-rss-type="text"> <p> Jon 0:03 <br/> Welcome to the community conversation, the nutrition edition with Sam and I, we are going to be talking today about easy meal prep and easy meal ideas. This is like a common thing that we get often. And we want to help you guys be able to make these things a little bit </p> </div> <div data-rss-type="text"> <p> simpler. So, um, we’ll start with like meal prep, and then we can branch off into how we can start making some easy meal ideas. So Sam Lee, how do you um, what would you say like when you’re meal prepping? Like what are the kind of like the things that you know, are going to help you throughout the week to have prepared. </p> </div> <div data-rss-type="text"> <p> Sam 0:41 <br/> Good point, okay, so meal prep to start is like, </p> </div> <div data-rss-type="text"> <p> not necessarily putting together the meal, but like getting yourself set up for success. So meal prepping, like, in my household, I’m gonna be honest, we do meals like every other day, but bull crap, like a big batch of rice, right, and then use it for two different kinds of meals. Now rice, I’m going to be honest, is like not the best for sitting in the refrigerator that’s like, kind of foodborne illness issue. So like you can’t let rice tip for a week. That’s not good. But like you can meal prep rice, you can meal prep Kinlaw. That’s something we do a lot meal prep chicken, and just using it a bunch of different ways. </p> </div> <div data-rss-type="text"> <p> And we’ll like cook all these things at once when we have the time, and then pull bits and pieces of them together to make a more like cohesive coherent meal. Because you don’t want to eat like a piece of plain, like unseasoned chicken for dinner. Like, you’ll have to put it with something. So it’s really easy to like steam a bag of vegetables, and then just toss it together with like a rice and a chicken. What kinds of things do you do John to meal prep. </p> </div> <div data-rss-type="text"> <p> Jon 1:44 <br/> So we’ll, we’ll, um, we’re a little different, we don’t make food every other day, we typically will make some form of protein, we’ll make some, some veggies like one or two veggies like in a large batch. And then we’ll do one or two carbs. And we’ll maybe use like So this week, we did chicken in the crock pot. So all we did was we just took a pack of chicken brass, put it in the crock pot, put it on low for like literally like six hours, just put like a basic seasoning on it. We typically will do like what we call like a neutral seasonings we just like like Italian so it’s not like overbearing or if you do like, if you like marinate in something like you’re gonna get like a very dominant flavor. If you use like something that’s a little bit more like neutral, that’s not you can potentially change the condiments is what I’m getting at to have a different type of meal. So we did in the crock pot chicken. And like the other day we did like like buffalo chicken, and we mix out with like a little bit of pasta. And then we have and then we do this the salad bag. So we don’t always necessarily have to prep veggies because we do that as well as we’ll just buy a blade that’ll be part of our prep and go to the grocery stores, like it’s already ready for us. Like we’ll just get like, like salad bags, and we’ll just do like something like that. But then we could also use that same protein. And we could do like we could change it up and use like a little bit of barbecue sauce. Or we could just do just the Italian it depends on what the what the type of type of dishes sometimes we’ll even just put it with like some marinara sauce or something like that. But simple, that’s like super, super simple when it comes to like prepping. Now if it was like an easy meal idea, like I kind of just named off a couple easy meal ideas you could use your prep for, but um, something that we might do to you that’s like really, really simple is like you could always like literally just make a wrapper sandwich. Like with that protein that you’ve already you’ve already made. Um, in the summertime, we might make things a little bit different than we do in the wintertime based off of like, if we’re using like the grill, we might do it a little bit more often. But in the winter time, like we’re not using the grill so we like boiled chicken, we’ll use a crock pot. We’ll do things like that like more often for like our like our protein. Yeah. Now what is like what like what are some of your favorite easy meal ideas? </p> </div> <div data-rss-type="text"> <p> Sam 4:42 <br/> So we have pasta and meat sauce is like almost a given that’s almost every single week we’ll have some that in some capacity. Sometimes that’ll make meatballs. If we’re feeling ambitious, but literally like ground turkey or chicken or even be like whatever’s on sale for the week. We’ll buy a pack Just toss them pan brown it up with Italian seasoning, crushed tomatoes and pasta and toss together for a meal takes like 10 minutes total. So that’s like a given that’s always in our rotation. We cycled through burrito bowls a lot, we cycle through like Mediterranean style burrito bowls. So like, instead of like salsa, we use like to bully and we use like Ziqi sauce and like cucumbers and tomatoes, instead of like the beans and the vegetables. But we still put it with chicken and rice. Sometimes I’ll put chickpeas on it, we use that can check these all the time. Sometimes I’ll do case videos. If we have like leftover chicken and we need to use it up, we’ll chop it up with some sauce nuts, also, with some peppers and onions and put it together with some cheesecake ideas. Cereal, honestly, is a common thing in my house. At the end of the night, we have sandwiches more often than I can count. But the thing is, we’ll like switch up. So sometimes we’ll do like, use our leftover chicken and we’ll we’ll turn it into like a opinion or we’ll do like a regular turkey sandwich. Sometimes we’ll make tuna salad and make a tuna sandwich. Sometimes we’ll do like a crazy sandwich. And we’ll do like the mozzarella and tomato and pesto. We’re big sandwich people. But really, it’s like, if it takes more than 10 minutes to repair, I’m probably not eating it. So yeah, about as simple as possible. </p> </div> <div data-rss-type="text"> <p> Jon 6:26 <br/> When I mean when it comes to simple like you’re really just looking for like three things. You’re looking for a protein, a car, and a veggie. And then you usually want to have like, some fat, whether you’re cooking your food with it, or you might have like something like avocado cheese or like like a mayo or something like that. You want to have some type of like, some fat that’s also in your dish to try to have like some more of a balanced meal for you. Right, like sandwiches are super easy, and they’re actually like super, like nutritious like you can you can it doesn’t have to be overly complicated. Um, if you ever do like casseroles or anything like that, </p> </div> <div data-rss-type="text"> <p> Sam 7:05 <br/> oh yeah, we do shepherd’s pie a lot. But we don’t do so I think like one of the things that I lucked out as a kid is like my parents make like the plainest food ever. So I like playing food. So we’ll do shepherd’s pie and it’s literally the same thing as like the meat sauce. But we do like the ground meat. We do the frozen peas and corn and carrot mix will like put like a tiny bit of sauce on top. But really it’s basically like dry. Dry me it sounds terrible, but like it’s fine. And then like may make some mashed potatoes to put on top. But no like ZD bakes or anything like that. Just because I’m a picky eater. Um, yeah, casseroles are great. They’re so easy. They’re so convenient. Are you a big casserole guy? </p> </div> <div data-rss-type="text"> <p> Jon 7:43 <br/> Well, he has a couple that I like she makes some. She makes like a it’s like a chicken pot pie. But it’s like a not as bad for you chicken pot pie. Well, you know the best quick, right? Like yeah, yeah, so you can make pancakes or biscuits or anything like that. So she’ll use that and she’ll usually get like the she usually get like the lower fat this quick. She normally normally do like, like, I don’t know, maybe a pound of chicken. She does like cream of chicken that she liked. Like out of the can to like mix a chicken with that. Peas and carrots. And then she’ll just layer the best cake on top. And then she’ll just bake it. Yeah. Crazy. Yeah, it’s like not that many ingredients. It’s just this quick chicken. The cream of cream mushroom or creamy chicken, whichever one she uses. I can’t remember. And then the frozen veggies. That sounds good. Yeah, she also do the egg noodles. Sometimes we’ll do like if we do like a pasta casserole. The egg noodles were like a little bit higher in protein. And then should make like a cheese sauce. with it. It’ll be like a chicken broccoli casserole with the egg noodles. And you just baking oven. Super good. </p> </div> <div data-rss-type="text"> <p> Sam 9:09 <br/> Easy. It’s just like, the easier the better is like really the solution to this we definitely do we do the egg noodles. We don’t do it in a casserole but we do like mat on like a stew it’s I think very similar to your yours but like it’s well put like even though like the the meat. It’s already pre cubed. I don’t even have to touch it. Just dump it into the crock pot. And then we get like a cannon mushroom. Like cream of mushroom soup, mushrooms, onions. And whatever vegetable we have. That’s about to expire and into the crock pot and cook it all day but over egg noodles. Like yeah, zero effort. And the trick is you know what the best thing we’ve done something John, we’ve gotten the crock pot liners. They’re like plastic bags like on the inside so you don’t have to like barely clean the crock pot. You just like throw it in the trash once it’s done. </p> </div> <div data-rss-type="text"> <p> Jon 10:00 <br/> Smart. Yeah. It’s always like, such a pain to clean. </p> </div> <div data-rss-type="text"> <p> Sam 10:05 <br/> Yeah. Are you big soup? guys? You guys do soups? </p> </div> <div data-rss-type="text"> <p> Jon 10:09 <br/> No, I do. I mean, I do chilies but I don’t make soups too often so I’m not really I don’t really have too many there. Um, do you? </p> </div> <div data-rss-type="text"> <p> Sam 10:20 <br/> Not too much because we’ll see that you guys are getting an insight into my personal life Matt doesn’t think soups are filling enough for a meal. So like we do, we’ll do like </p> </div> <div data-rss-type="text"> <p> Jon 10:32 <br/> a little bit I have to have like a Yeah, I have to have more stuff in the soup. Like if I was having like chicken noodle soup like I need like a decent amount of chicken in it. Or yeah, I feel like too satisfied. When I’m done. </p> </div> <div data-rss-type="text"> <p> Sam 10:44 <br/> We did more of as a side like we’ll make a vegetable soup. We’ll make like a Italian wedding soup. But no more chilies and we’ll like do pork tenderloin in the crock pot. We’ll do buffalo chicken in the crock pot. These are crock pot more for like cooking meats than we do. I think soups </p> </div> <div data-rss-type="text"> <p> Jon 10:59 <br/> now, like Do you ever do anything for like breakfast? Do you have any? Maybe not yourself? Personally, you I mean, I usually just do like cereal. But do you have any creative breakfast you can write for people that don’t have a ton of time in the morning that grab their stuff they eat at work? </p> </div> <div data-rss-type="text"> <p> Sam 11:17 <br/> Yeah, so I’ve had a lot of clients that have had success by making it you take eggs and crack them into like muffin tins. And so you do like one egg per muffin tin and then you pre cook them all together. Like you can do all 12 Like the whole doesn’t and there and then you can freeze it. It’s like I don’t know, it’s like going to McDonald’s like then you can in the morning just like toast up an English muffin and </p> </div> <div data-rss-type="text"> <p> Jon 11:41 <br/> use cracking rate energy beat the egg like </p> </div> <div data-rss-type="text"> <p> Sam 11:44 <br/> you can crack it right in or you can beat it. I mean I’ve seen it done both ways. Either one’s five minutes, </p> </div> <div data-rss-type="text"> <p> Jon 11:52 <br/> just the egg and then you bake it. </p> </div> <div data-rss-type="text"> <p> Sam 11:54 <br/> Even do that just the egg some people like to do it with like bacon and stuff. But you can do veggies cheese, you can add anything to it just depends on how fast so like some people eat it like that. And I tell people a lot of times just to do it and then like pop it in the microwave, toast up an English muffin and then like put it together with a piece of cheese and then like you’re good to go. You can take it on the go real fast and easy. So like for my recommendation, yeah, almost just saves the process of having to like clean things in the morning. Like you don’t have to fry up an egg you have one already made. That one people like a lot overnight oats like turn it into little oatmeal. That’s been really blown out the last couple of weeks. So </p> </div> <div data-rss-type="text"> <p> Jon 12:33 <br/> how do you do varieties there guys make them </p> </div> <div data-rss-type="text"> <p> Sam 12:37 <br/> so what is even putting in it and milk, oats, chia seeds and whatever berries are on sale at the grocery store. I don’t even know if he heats it up. Probably not. I don’t like it Miller. </p> </div> <div data-rss-type="text"> <p> Jon 12:54 <br/> It’s oats. I’ll do like blueberries. I might do like like protein powder. Maybe I’ll do depending on like what calorie range I’m looking for. Like I’ll either do like peanut butter like the peanut butter powder. So if you’re looking for like a low calorie, like use peanut butter powder, you’re fine with the peanut butter. And then like a little bit of like chocolate morsels and then you microwave it. So it’s like chocolate peanut butter blueberry. Oatmeal. Wicked good. </p> </div> <div data-rss-type="text"> <p> Sam 13:29 <br/> That sounds so good. You can also do an oatmeal make those </p> </div> <div data-rss-type="text"> <p> Jon 13:33 <br/> you stirred all in after it melts. Good. I deal with like, just regular like 2% Milk. </p> </div> <div data-rss-type="text"> <p> Sam 13:39 <br/> Have you done like an oatmeal bake before </p> </div> <div data-rss-type="text"> <p> Jon 13:43 <br/> oatmeal bake like bake it? </p> </div> <div data-rss-type="text"> <p> Sam 13:45 <br/> Yeah, so like good thing but you use milk but you bake it </p> </div> <div data-rss-type="text"> <p> Jon 13:48 <br/> because I really I made those before like little like oatmeal muffin type things that you’re saying? </p> </div> <div data-rss-type="text"> <p> Sam 13:53 <br/> Yeah, it kind of turns into like a muffin or a bar because it’s like you can cut it out of the pan. </p> </div> <div data-rss-type="text"> <p> Jon 13:59 <br/> I’ve never made it Lily’s clothes. You made them before Lily’s fully sisters made them quite a few times. Yeah, those are good. Those are easy. Um, what else trying to think like, I mean, what I personally do for breakfast is I just do I do Kashi cereal. Some of my clients will do like a yogurt like, like yogurt with like, granola or coffee or something like that is like a topping. It kind of depends on your appetite. But that’s also like a super simple, easy thing to do is you can just make yourself like a like a yogurt parfait type thing. </p> </div> <div data-rss-type="text"> <p> Sam 14:41 <br/> It’s mix Yeah, I love yogurt eggs for breakfast. Yeah. </p> </div> <div data-rss-type="text"> <p> Jon 14:45 <br/> Um, and yeah, lunch. I do teaches a lot. Which is like, easy to have several meals for. Yeah, and I mean, we made me pause this week, as well as that Chicken. So meatballs. Easy, are so good. Yeah. But yeah, I think if you’re listening, Sam and I aren’t gourmet chefs, this is like super simple, easy stuff to do. I’m mean, if you’re looking to get like creative and stuff like that, you could always like basically just simulate what you know. So if you’re looking for something like pizza, and you want the calories to be a bit lower, you want it to be more convenient, you don’t want it to take a long time to make, you could do something like English muffin, put the same ingredients on it, cut it, cut it in half, maybe you have two to four pieces, you could have two English muffins, you could put some Marondera you could put some, some chickens, some cheese, now you got yourself so many pizzas doesn’t have to be super complicated, you can get a little creative with it. But um, yeah, the point being is, you know, you basically want to have a balanced meal. And if you do a little bit of prep in advance by preparing some protein, some carbs, maybe some veggies, if you do find yourself like in a rush, often, you can easily just throw that in a container, throw that in a plate, easy to go, or easy meal to have, especially if you have kids and stuff like that you don’t have a lot of time to cook dinner, you just have something very easy. That doesn’t take a lot of time. So I will do t shirts, like almost once a week because you know, if I’m on a farm alone with Riley, I’m not going to be like cooking food necessarily. It’s kind of hard to do that. At least I’ll usually just have something like quiche already made that I can easily just pop in the microwave where I don’t. It’s already mean. Are you done? </p> </div> <div data-rss-type="text"> <p> Sam 16:49 <br/> Yeah. What do you put in your case? What is that just eggs and cheese and veggies? You </p> </div> <div data-rss-type="text"> <p> Jon 16:53 <br/> a pie crust? We do 10 eggs we do? Broccoli and mushroom? Like half a cup of cheese. And that’s, that’s it? Yeah. Pretty simple. Pretty simple. Yeah. </p> </div> <div data-rss-type="text"> <p> Sam 17:12 <br/> Yeah, I feel like we’ve just rattled off a bunch of meal ideas, but zero recipes. And honestly, like, I don’t even use the recipe for anything I cook about you, John. Like, we just wing it. </p> </div> <div data-rss-type="text"> <p> Jon 17:22 <br/> I’ve, I’ve bought in several recipe books, and I’ve never followed a recipe, it’s just it always ends up being that I end up having to buy three ingredients that like I don’t use for anything. So then I always get like, super annoyed, like this dish looks great. But like one, like I don’t use coconut pure like flour or whatever all the time. So it’s like, I don’t feel like having to spend $20 To make this one meal. And I’ll use that ingredient for anything else. I’m like, just the ingredients. It is just, you doesn’t have to be overly complicated, like whatever you typically are using regularly. Do that. Just make it make a little bit in advance, you know, put a easy plate together. Protein carb veggie. </p> </div> <div data-rss-type="text"> <p> Sam 18:09 <br/> Yeah. And it tastes so different if you put different sauces or different balls on the plate or like different seasonings like I’ll eat chicken, veggies and rice. No chicken, veggies and rice. Yeah, all day long if it’s like in a curry, but like if it’s plain I I’m not interested in at all. So it’s like literally all you have to do is add some flavor and it totally changes the meal. So I think it’s like worth investing in some like good spices and like some nice like flavorful sauces that you can just add your meals to like elevate everything that like seems way too simple or way too boring or waging plane. </p> </div> <div data-rss-type="text"> <p> Jon 18:47 <br/> Yeah. Yeah, I agree. If you I mean, I almost season like everything like, Mexican style. Or, like everything’s like ends up turning into like a Mexican bowl. Yeah. Or it’ll be like a like a condiment that’s in like my fridge. </p> </div> <div data-rss-type="text"> <p> Sam 19:09 <br/> Yeah. Honestly, the best thing is the pre chop salsa in like the the produce section. Like I don’t even make sauce. I don’t like the canned salsa, but like it’s a it’s just like tomatoes, onions. Sometimes there’s peppers in it and like cilantro. It’s so good. adds so much flavor to a meal. </p> </div> <div data-rss-type="text"> <p> Jon 19:27 <br/> You literally put that in any meal you put then eggs put that on. You know, you put that on chicken. Yeah, you can do like a lot with that. Yeah, I mean, if you’re also looking for like meal ideas to like, message, what you’re looking for, and we could probably give you some more ideas versus what we’ve just talked about here. I know. I have like a bunch written down somewhere. </p> </div> <div data-rss-type="text"> <p> Sam 19:55 <br/> Yeah, I think we both have aisles of meals. Yeah, like With lots of simple things, and he’s mac and cheese. That’s a classic in my household. </p> </div> <div data-rss-type="text"> <p> Jon 20:06 <br/> Yeah. That with the chicken and then buffalo sauce stirred up. That’s gold. Yep. </p> </div> <div data-rss-type="text"> <p> Sam 20:13 <br/> amazing, incredible. And so at least anyone listening to this, like hopefully what you’re getting out of this is like food prep meal prep, cooking, and eating in general does not need to be complicated at all. It doesn’t need to be expensive whatsoever. Like you don’t need to be a gourmet chef. Even a little bit. You were able to manage that to get our meal in 10 minutes, then you are able to eat well. I would I would recommend though. Invest in a meat thermometer. Like $10 is a game changer when you’re meal prepping and cooking for yourself. Do you have one John? </p> </div> <div data-rss-type="text"> <p> Jon 20:48 <br/> I think we have. I don’t know. I’ve never used it. </p> </div> <div data-rss-type="text"> <p> Sam 20:53 <br/> Oh my god. Yeah, we have a magnetic one sits on the fridge right next to the stove. It like means the chicken is not disgusting and dry every single time. Smart. Yeah. It makes a difference. Memorize. Memorize the cooking temperatures and then use your meat thermometer and food will taste so much better. I mean, you’re a good cook anyway. So it’s like not necessary. But for people who are like I hate chicken because it tastes terrible. Get to meet their owner. You might like chicken. </p> </div> <div data-rss-type="text"> <p> Jon 21:23 <br/> Yeah, I normally find chicken to be wanted to reheated not always the best. So I usually like have to like read cook it on the stove. Like not in the microwave is what I’m saying. But yeah, that’s when I find it to be like really dry as if I like put it in the microwave. Like reheat it. Like yeah, I don’t want chicken anymore. </p> </div> <div data-rss-type="text"> <p> Sam 21:47 <br/> I add extra sauce. </p> </div> <div data-rss-type="text"> <p> Jon 21:50 <br/> But cool. So uh, if you guys have any questions or any ideas that you do you would like then reach out. Thank you for listening to community conversation. Neil idea episode </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/68-the-community-conversation-nutrition-edition-meal-ideas/"> 68: The Community Conversation Nutrition Edition – Meal Ideas </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 13 Jan 2022 08:22:00 GMT http://www.prototypetraining.com/68-the-community-conversation-nutrition-edition-meal-ideas/utm_sourcerssutm_mediumrssutm_campaign68-the-community-conversation-nutrition-edition-meal-ideas thumbnail http://www.prototypetraining.com/ep-67-the-community-conversation-dial-down-dial-up-kickstart/utm_sourcerssutm_mediumrssutm_campaignep-67-the-community-conversation-dial-down-dial-up-kickstart Thank you for checking out the Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 67: The Community Conversation-Jon and Mike Collette (Dial Down-Dial Up Kickstart) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2022/01/Community-Conversation.jpg" alt="A poster for the community conversation episode 67" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out the Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-65-the-community-conversation-leadership-series-leadership-in-action/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 67th episode of The Community Conversation and here to talk about the 6-week Dial Up-Dial Down Kickstart are Jon and Mike Collette! You won’t want to miss this episode as it’s a good one! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:02 <br/> All right, everyone. Well welcome to this week’s Community Conversation. Got me Mike Colette and Coach Jon Collette on the Convo today, we’re actually going to be talking about this new kickstart that we got going on the six week, dial down, dial up kickstart that we’re launching, which starts Monday, January 17. It’s a six week we’re calling it a kickstart, because it’s not a challenge, right. So it’s essentially to kickstart you into having better habits. And so the focus of this kickstart and Jon and I are going to talk about this, but the focus is like the first half the first 21 days is going to be about dialing down your bad habits, hence the name dial down. And then the next 21 days is going to be about dialing up good habits or creating new habits. So in any event, you know, both Jon and I feel pretty strongly about you know, challenges and where that can go wrong, why we wanted to do something a little different. And the time commitment isn’t enormous, right. It’s only six weeks, we’ve done like 45 day challenges we’ve done like 90 day challenges, we’ve done all this sort of stuff. So it’s not a long term commitment. But it’s enough time to start to be able to create better habits that will set you up for the rest of the year. And we put out the signup not too long ago. And we’re capping it by the way at only 30 people because with this kickstart one of the big differences between this and some of the other ones that we’ve done in the past is that you’re going to get a lot more higher level coaching. So you’re going to have access to both myself and Jon, to help coach you on the things you might be struggling with. And also help you to kind of level up to create some good habits. So again, like we’re limiting it, because we want people that are really committed that want to make some changes. And I think we only have I don’t know, Jon, three or four spots left. As of right now, which has been pretty cool to see that list start to fill up. And we’ll include all the links to the signups and stuff like that. But we wanted to make this community conversation episode all around the kickstart and giving you guys all the details on what’s coming down. So with that being said, I’d love to talk about the format and how these six weeks are going to look and feel. So a couple things is there’s going to be some resources, right, so we’ve created some resources to get you started even before the challenge starts, which is a habit tracker, which we’ll have links to. So if you’re signing up, you’ll have a link to be able to download your own habit tracker. And then two is a worksheet to start to figure out what your bad habits or bad behaviors, I guess you can call it are to figure out which ones you’re going to dial down. And so at any event, on top of that we’re going to be providing you guys with like, you know, tons of information, like emails, and all this sorts of stuff. And like our big ask is like, going to be all around communication. So, you know, one of the things and I guess I’ll just kind of jump around here, but one of the things that’s really important, especially as we go through this is reflecting on like the week, reflecting on, like the different things or changes that you’re making, it’s going to be challenging, it’s going to be a struggle. But the more transparent everyone is, the better things will go and the more Jon and myself will be able to to help you. But you know, Jon, I don’t know what are your thoughts? And why are you excited about this kickstart? </p> </div> <div data-rss-type="text"> <p> Jon Collette 3:57 <br/> Yeah, I think this is gonna be different than what you guys have done in the past. You know, in the past, we’ve focused on very, like, Do this, do this, do this, but I think everyone’s gonna have some different things that they need to work on personally, and again, like Mike mentioned is that the first 21 days is going to be awareness. So you actually need to know what some of their common reoccurring behaviors are before we even start working on, you know, new ones. So instead of focusing on eating a vegetable, every meal, we need to start identify what are some of the things that are obstacles that are making that the challenge to begin with? Why is that something that you’re struggling with? And that’s the premise of the challenge is, well, it’s not really a challenge. It’s more being able to bring to light some of your struggles and then working on addressing those right. Um, but yeah, um, we also have a Facebook group that some of you have already started to look up and you started to find you started to ask to join which is great. We haven’t even sent the invites out yet, but some of you are already taking some initiative to find the group so awesome. That’s where a lot of the communication is going to be as well is going to be in that group and also like supporting each other in there. </p> </div> <div data-rss-type="text"> <p> Mike Collette 5:15 <br/> Yeah, no, it’s super cool. And yeah, you mentioned the focus is on dialing down bad behaviors. And then it’s like, once we can kind of sort those things out, it’s then it’s dialing up some new behaviors. And, and to be honest, some folks might not even get to that point, which is okay, right, it might be some, some stuff we need to focus on for the full six weeks, it might be just on the dial down component versus the dial up. So one of the biggest keys to making any sort of change is focusing on small, sustainable change to think like the 2% rule. So 2%, change week over week leads to tremendous amount of growth by the end of the year, where challenges go wrong, where habit change goes wrong, where behavior change goes wrong, where any sort of change goes wrong, as when you try to do way too much, way too fast in the beginning. So an example would be, you know, trying to work out is from working out zero times a week to working out every single day of the week, or from having some really bad nutrition habits to going on some sort of like, crazy diet. And you know, one thing we were talking about in our leadership team meeting yesterday is this idea of like willpower versus habits. And so when we rely on willpower to make change, it only lasts so long, right, we all have a certain degree of willpower some have more willpower than others, but willpower will fail 10 times out of 10, opposed to good, strong habits, and it takes time to build good solid foundational habits. And investing the time into those small changes can be really challenging, because we don’t tend to see the results right away. And I think as like human beings, and this is a really good conversation we had back and forth yesterday is, you know, as like human beings, we want to see that like instant change. You know, that’s why we that’s why these companies that make these like quick fix sort of pills, these quick fix, like solutions make a lot of money, because they benefit on that desire that we have to make that instant change. And nine times out of 10, it doesn’t work. It might work for the short term, but it doesn’t work for the long term. And you know, Jon’s been on these conversations before we’ve talked about nutrition and where it goes wrong, is the sustainability component to anything. One of the things you’ve said, Jon, just kind of going back and forth here with like nutrition stuff and weight loss is like, I think you said something along the lines of losing weight isn’t hard. It’s keeping weight off. That is hard. Right? And like that, to me is all around like building good foundational habits, right? Like anyone can lose weight real quick. That’s willpower, right? Anyone can starve themselves for a week and lose five pounds. But like that’s not the solution. Long term. I think that’s why you’re so opposed to diets because it’s not a long term, sustainable habitual solution? </p> </div> <div data-rss-type="text"> <p> Jon Collette 8:12 <br/> Well, I think a perfect analogy would be like someone that has a cluttered desk, right, if you have a cluttered desk, like it’s not hard to clean your desk, right, you can take all the shit off your desk, and then it’s good. That’s essentially going on like a like a 30 day weight loss diet. But if you don’t realize that every single time you get home, you drop all your shit on your desk, you’re just gonna re-clutter it right. So that’s like, essentially what we’re trying to do is figure out like, anyone can eat a healthy meal, but how do we do that consistently? We have to figure out what are the behaviors? And what are the other things that are happening in order for that to be actually achievable long term and not just short term? </p> </div> <div data-rss-type="text"> <p> Mike Collette 8:55 <br/> Totally. Yeah, there’s a lot of cool stuff. I mean, you know, when we look at this this kickstart you know, the first week is going to be really important and not only the first week but even before the challenge starts. So to kind of give some context, we’ll be sending out kind of like a curriculum for folks that kind of like get caught up we’re also going to be doing a kickstart call on the day that the challenge starts at 5pm. We’ll be doing a zoom to answer any questions if there’s any ambiguity. And again, we’re gonna be sending out emails and all that sort of stuff to everyone that ends up signing up I have a feeling that we’re going to hit the 30 by the end of the day today but like I was saying even week one day one even before the challenge starts like the observation reflection period of like figuring out okay, what are what are the bad habits that you have and in order to do that, the best way to do that I should say what, which I have found is to write out in detail, like in absolute detail what your daily routine is. And I would start by looking at the first day of the week and the last day of the week, and maybe even into the weekend, because that’s where things can kind of fall off a little bit. But typically, what happens during the weekend set us up either for success for the weekend, or can set us up for failure in the weekend. And an example of that is like under eating all week, and then binging on the weekend, right? Like, it’s you binging on the weekend, because you’re starving because you haven’t eaten anything during the week, right. So if we can address that stuff early in the week, it probably will lead to better habits over the weekends. And so there’s all this sorts of stuff. And we’re just focusing right now on just like the nutrition side of things. But this is like anything, that’s a bad habit, you know, this could be like, you know, walking into the door from work and being on your phone and not paying attention to your kids or your spouse. Right. So like this, this challenge isn’t necessarily just about dialing down bad habits that relate to fitness, which it could be totally, and that could also be what your goals are. But I also think there’s opportunity to address other habits as well. Because I don’t know about you, Jon, but I look at this as an opportunity to be a better person and to achieve other things outside of things just on the physical fitness side of stuff. So it’s really interesting that it can go kind of in those directions. </p> </div> <div data-rss-type="text"> <p> Jon Collette 11:31 <br/> I also think that’s where the reflection piece is going to be huge is like looking back at like what went well, what didn’t go well the previous day, and being able to, you know, identify it before it becomes a reoccurring thing. So the reflection piece that Mike was talking about earlier is also going to be like, huge. So um, yeah, I think you guys are gonna be working on some stuff that you probably haven’t done in the past probably been very like tactical, like do this, do this, do this. And like previous things, this is definitely going to be a little bit more of having to think and observe your own like behaviors and your own self a little bit more than maybe you have in the past. And that’s what we are here to support you with along the way. </p> </div> <div data-rss-type="text"> <p> Mike Collette 12:17 <br/> Yeah, I think the coaching that everyone is going to get in this is going to be as much coaching as they want to get to get out of this, if that makes sense. So you know, the more coaching you want, the more coaching you will get, the more effort you’re putting into yourself, the more coaching, you’re going to get the less you communicate or want to communicate, you’ll probably end up getting less coaching. Because at the end of the day, like we won’t really want to help the folks that are really committed to wanting to help themselves. And that’s exactly why we put a cap to it. It’s not because Jon and I can’t handle more than 30 people, that’s not the case at all. As a matter of fact, we could handle a lot more, but we really want to keep it as a small group, because you want the folks that are most committed to making those changes. And that want to make the changes, right? So there’s something that will be interesting is like, we’re not going to tell you what to do, specifically in the sense like, Okay, do this, do this, do this, there’s gonna be a little bit of more like Jon was saying thoughtfulness, on thinking through the things that you want to change and why it’s going to be important for you to make the change, opposed to us telling you why you need to change it, and what you need to change specifically. And the reason why I still strongly believe in that approach, especially with all the work I’ve been doing the last year is when we’re told exactly what to do every single step of the way, we don’t take ownership of those things. And when there’s a link in the chain, that’s missing, right. So when the kickstart ends, and there’s not, you know, us here telling you exactly what to do every step of the way, you haven’t built a good foundation for yourself, right. And this, again, this is what this whole thing is about, we’re going to help coach we’re going to help lead you. But we’re not going to tell you every single thing to do. And that’s a big component of this sort of stuff will be as much resource as you as you need us to be. And again, we’re here to help, right. But again, there is some ownership that everyone who’s doing this is going to take on so it’s unique, it’s different. It’s something that we haven’t really done before we’ve been putting into practice ourselves from a team perspective, just now we have a slight twist to it on making this more for all of you guys, for our members to be able to take advantage of a lot of the higher level executive coaching that we’ve been getting into that we’ve been doing as well. So it is exciting to put this stuff into practice. For the gym, it’s good. It’s actually really cool. I’m really excited about it. I mean, Jon, what do you think like what are you most excited about? For the challenge I know you put together a list of all these like, different bad habits, maybe talk a little bit about some of the examples, I’m sure some folks that kind of thing, you know, what’s a what’s a bad habit? Like exactly. </p> </div> <div data-rss-type="text"> <p> Jon Collette 15:10 <br/> I mean, a perfect example of a bad habit that may not be a easy one to identify is like an easy one is like, I want to start working on the morning, like, I haven’t been able to be consistent working out at night. But we don’t understand the bad habit is that you stay up late. So it could be as simple as like observing some of those things like figuring out like, what are the things that you want to do? And then what are the things that are, you know, what are the bad habits? What are the reoccurring behaviors that are making that very difficult? You go ahead and do you want to work out in the morning, but every time you go ahead and you wake up, you hit snooze? That’s a bad habit like setting your alarm and not in not utilizing it, that’s a bad habit or staying up late, and then you’re tired in the morning, and then you’re like, No, I’m gonna skip the gym, because I need another hour asleep. That’s a bad habit. Like figuring out what are those things, they’re making it so you’re not having to rely on willpower to get out of bed, when you’ve gotten three hours of sleep, you need to work on your nighttime routine before your morning routine is ever gonna go ahead and be more efficient. Right? So it’s figuring it’s almost like a like, I don’t know, what’s the saying it’s like, you know, you’re it’s like a give and take, right, give and take, like, some things are gonna have to go and some things are gonna go ahead and happen because of those things like not happening anymore, right? Giving up an half hour of Netflix, you can go ahead and have a empty the dishwasher and do that stuff that you didn’t do the day before. That you’re like, Okay, I got to do this before I go to work, and then you end up running behind, like, figuring out what are those things for you? It doesn’t have to be 100% nutrition related, but a lot of these things are going to connect with your fitness and with your nutrition, because stress impacts those things big time. </p> </div> <div data-rss-type="text"> <p> Mike Collette 17:01 <br/> Totally. Yeah, I think, you know, again, so if we were to look at this from like, a process perspective, it’s one it’s like, what is the desired result that you want to have? Right? So what’s like your vision, like what, you know, you could think goals future outlook, like, why do you want to make the change? And I think a lot of people put that in the part of the ask when signing up was like, Okay, well, why do you want to assign Why do you want to do this kickstart? Right, so there’s some sort of, like, understanding of like, what do you want to improve? Right? So that’s one right. So there’s that that idea, then to it’s the like Jon said, there’s a reflection. So let’s figure out what are the what are the bad habits we have? And in order to do that, we need to like, walk yourself through write out every like, in grave detail. Okay, what time do you wake up every day? Right? You know, what do you do after you wake up? Like, do you wake up and pick up your phone and go on Instagram for 30 minutes? Like, you know, I mean, like, it’s in grave detail? What are these things that we’re doing? Right? These bad habits? Okay? So getting in as excruciating detail as possible, where the coaching that you’re going to get is on how to dial down those bad behaviors. So you’re gonna have to figure out what those bad behaviors are. And then you’re going to also have to figure out which we can help with this is like, what are like the top three? What are the top three bad behaviors, that, you know, if you change, one of them is going to give you a huge return on that investment? Right. So like, again, like you could think from like, you know, a bigger perspective, I’m sure you guys can all think of something. But like, Jon gives the example of like, of sleep, right? So going to bed late, you know, spending two hours watching Netflix and having to get up at 5am in the morning, and you go to bed at 12 o’clock every single night. Because you’re doing this, if we eliminate one of those bad behaviors, which there’s strategies to do that, and it’s going to be systematic, right? There’s not going to be okay, like, here’s the bad behavior just stop doing it. It doesn’t work like that either. Right? Like eliminating a bad habit is just as challenging as developing a new habit. It takes consistency, it takes reps, it takes being deliberate about it, it’s the exact same thing, it’s just worded slightly different. So if the habit is impacting your ability to get to where you want to be, there needs to be almost like a wean off period for that. And that’s where we’re going to help you coach you up on and there’s tons of strategies to be able to do that. So it’s identifying what are those top three bad habits where to dial down where to get the biggest ROI. And then when we get consistent with that over the course of 21 days or so maybe even longer for some folks, it’s working, we dial it up. Now where this goes wrong is identifying a bad habit, thinking that you’re just going to eliminate it. Spending three days eliminating it be like okay, I’m done with this bad habit. Now, let me like, add in all these new habits, no no no, like back to the whole idea. That 2% change, this is going to be a slower process than a faster process. And if you want sustainable change, it has to go slow versus go fast, sometimes you got to slow down to speed up. And there’s going to be some patience that’s going to be involved in this stuff too. But like, that’s where the group comes in, right. And so like, for the folks that are in this for the next 42 days, again, you know, that’s why we’re calling level a level up, 42, dial down, dial up, those folks that are in this for the next 42 days is going to be your group, you’re like support group. And you can leverage the group, you can leverage your coaches as much as possible. But as you start to see success and find things that work for you, you’re going to be able to help other people more as well. So there’s also a give and take here, right? So a lot of stuff we talked about, like in our team leadership meetings. Is this, like this whole concept of the oxygen mask theory, right? The oxygen will not theory, but it’s like real, right? So you get on a plane. And the first thing the flight attendants will talk about once they start going through their brief is like the oxygen mask. And they say you got to put the oxygen mask on yourself first before you put it on someone else if you have like little kid. And like, typically, we like to help people, right first, right support, do stuff for other people before we help ourselves. But the idea of the oxygen mask is that you have to help yourself, you need to be able to breathe in order to be able to help someone else. And you’ll find that like, as you start to level up and improve and your habits improve, which has been like you there’s we could pick out I don’t know, tons of case studies at our gym, of folks that have seen some really great results have benefited have done things really well and naturally start that spills over and they naturally start to help other people. That’s what makes our community so strong is this whole approach of like this better me? Right, I’ve gotten better. I’ve gotten so so much better, that I can help other people that’s better you which, which creates better us, right? There’s better me better you better us sort of approach. And so, you know, talking about that, like leveraging the group, helping yourself first, then being able to help others, it’ll be even more authentic, and you’ll be more relatable to helping folks. And so I’m really excited to see how that comes out how that turns out with the group, I think there’s a lot of looking at the list of folks that have signed up, there’s a lot of really awesome people in this group that I know can help each other already. So I’m excited to see how that transpires. And it turns out, and again, we’ll have like worksheets and all this sort of stuff for everyone to be able to fill out. But Jon, any like, what are some other like, examples of some like bad habits that, you know, maybe you’ve kind of identified or helped people work through in the past with kind of like nutrition, nutrition coaching, and where folks may not have been aware, right, of some of those habits, you’ve helped coach them to identify to some extent? </p> </div> <div data-rss-type="text"> <p> I mean, one of the ones that jumps out to me is because I just had this conversation with the client the other day, it’s like, I gotta take out three days in a row. Okay, why did you take out? Well, I didn’t have anything in the fridge, realizing go to the grocery store that week. So there’s like things that like add up, right, so he doesn’t have a day of the week that he goes to the grocery store, it goes to the grocery store whenever he needs food. So it’s poor planning, so it’s figuring out so that was like, one thing that jumped out to me was, you know, if you struggle with being able to eat consistently, the types of foods you want to eat, it can be as simple as not going to the grocery store can be as simple as not having a shopping list, it can be as simple as not having a conversation with your family in advance. And that all that stuff happens before you even put any food into your mouth or anything like that. And this is just again, directly nutrition related is like it could be something as simple as not going to the grocery store that is causing you to not, you know, be as consistent as you’d like to be you’re have to rely on convenience all the time. And a lot of us rely on convenience for a lot of things. So that can be something that we think about too, when we’re trying to identify behaviors, how much how much do we rely on convenience when trying new, you know, trying to go towards fixing a problem, right? Like how like, how often do we rely on Hello? Like, what is it HelloFresh like those things are delivered to you. That sounds great. But if you’re never cooking your own food, what happens when you don’t feel like cooking HelloFresh or you don’t want to have that food, you’re probably going to order takeout. And there can be so many scenarios of something like that happens, where it just comes down to poor planning, where things just become really difficult to be able to follow through with anything poor planning in general. </p> </div> <div data-rss-type="text"> <p> Yeah, I mean, it brings it back to like, intensity versus consistency. Right, this idea of like willpower versus, versus like building like habits, like habits are formed over, you know, it’s consistency over time. Right. And it’s, it takes conscious effort to form those habits, right? You have to, like, be deliberate about it, which is like, the big intention of this is about being deliberate about dialing down bad habits, dialing up some potential good habits. But like, the thing that it’s always interesting, and this is where like habits when and willpower loses, is like, if we are is what something we didn’t talk about yesterday, I was thinking about is like, if we look at willpower, like willpower wins when we’re like, feeling really good, right? When we’re like, well fed, when we’re well well rested, when we’re in a good mood, when we’re happy, like we can willpower anything, right? Basically, but like when you’re stressed, when, like shit hits the fan, when, like, you know, you’re not feeling good, when you’re hungry, when you’re overwhelmed. Like, that’s when the real stuff comes out. Right. And you and it’s a lot harder to, to willpower, you know, like, some of those things, it’s gonna lose, right. But like, if you have a strong foundation of like, really good habits, regardless of the situation, more than likely, you’ll stay consistent. I’m sure, Jon, that you’ve been super stressed at certain points from 2020, to now having a baby all these major changes in your life. But because you’ve built really good habits on the nutrition front, on the Exercise Front, you’re able to sustain that. Right? Like, however, when, you know, and I think there’s I think it’s, you know, I’m just like I prophesizing here, but like, with the struggles of 2020, COVID, all that stuff. You know, a lot of people really struggled with different things, especially around the fitness and nutrition side. And more than likely, it was because of a lack of really strong habits. There’s other things that are incorporated into that, you know, if you guys are listening right now, I’m sure you’re probably like, Well, Mike, that’s not it. Well, of course, there’s other things that relate to that. However, like, you know, let’s let’s just easy example is like being able to stay fit during COVID. You know, we had a lot of people in our gym, that stayed really fit during COVID. Like they went from in person classes to virtual to potentially like working out on their own to potentially having like private coaching, private programming, virtual programming, like, the situation didn’t change the habit of like them being able to work out what change was like what they could do. But like them being able to stay in that consistent routine that can set those consistent habits that didn’t change. Like they’re, like, ingrained in them. But a lot of people in the world didn’t have that strong foundation, maybe they didn’t have community, maybe they didn’t have all those sorts of things. They may have been people that have gone to the gym two or three times a week, got on a treadmill for 30 minutes walked got on the Nautilus machines, whatever. But soon as 2020 like COVID head, it was like out the door, right like that, like it was completely disrupted. So it’s interesting, like, you know, because of how much uncertainty there is now in the world. And you know, with the new variants coming out all sorts of we don’t know what’s going to happen. So it’s even more important now than ever, in my opinion, to be focusing on building strong foundational habits. So you can crush 2022. So starting now building from where you are now in 2022, to where you’re going to end in 2022. If it’s focused on the 2% change, making this gradual changes over time, like you’re gonna upgrade as a as a human being. And then guess what, like, as you build momentum and start to upgrade, things go faster, things get easier, right? In the beginning, it might feel a little slow. But as you start to get on a roll and things start to improve, man, it’s like, it’s really cool to see how fast people can can improve and succeed. So anyway, I’m just super excited about it. I know we jumped around a lot on this. I mean, we never go into these conversations scripted or anything like that. </p> </div> <div data-rss-type="text"> <p> Jon Collette 29:22 <br/> I know you want to go over the the habit tracking sheet, right? You want to go to that minute. Um, me I’ll give you a give you one more example of why this stuff’s like so important is that I remember this was probably two or three years ago, I remember having this conversation didn’t even click with me until recently. I had a conversation with a client that I was working with for about 10 weeks, and they made progress. And I remember though the thing that they said on that that 10th week is going to surprise you what they said as they said No matter how much you want it, I’m not going to change my lifestyle. Right, this was someone that travelled for work. And this is, this is what they did. And they said as much as you want, I’m not going to change my lifestyle. And that’s when it really just clicked with me now is that you have to give a shit like about this yourself more than anyone else. Because as much as someone else wants something for you, it’s not going to happen, you’re not going to be able to form a habit, unless it’s something that you really, really want to do. And it can’t be New Year’s resolutions really got to be something that you want to do. It’s got to be like an identity change. Like, you have to be the type person’s like, yeah, I go to bed, I get seven hours of sleep, I have the vegetable with my meal, I work out, I’m a runner, like, whatever it is, you have to become that person, or you’re not gonna be able to, like stay consistent. If you’re someone that drinks alcohol a lot, you have to become the type of person that doesn’t drink that much. That’s the behavior change. That’s the identity shift that has to happen. If you want these things to really be like something that you that you stick with, it’s got to be something that deep down inside of you, it’s something you really we really want to do. </p> </div> <div data-rss-type="text"> <p> Mike Collette 31:18 <br/> Yeah, so just, um, just real quick, couple things just to share. So I want to share this. So you’re probably not watching this on YouTube right now. So you probably can’t see my screen. So I’ll keep this super brief. But you’re gonna get a sheet called the bad habits worksheet, and this is where we’re gonna jot down all of your bad habits, and also give some references of how this impacts you. And then we’re gonna start to dial it in, in terms of like, what those top three bad habits are. And then what is like the literally the top one and what’s like the bottom one, in terms of your habits. So it’s basically it’s figuring out what is the what’s the things that you’re doing that that are basically it’s like, you know, if you make that change, it’ll have a huge impact, right? Not not small, but something big that we can kind of work on. </p> </div> <div data-rss-type="text"> <p> Jon Collette 32:13 <br/> I can clarify, because I’m sure other people have to have a similar question. You scroll down. So it says top bottom is a top like their best habit, like one that they have really well? </p> </div> <div data-rss-type="text"> <p> Mike Collette 32:23 <br/> Nope, top bad behavior. They’ll be like, I want what do you? What do you do the most? And then what’s like the bottom one, what do you do the least still a bad behavior, but like, you’re right, so but like top and top and bottom. And then so that’s that. So that’s where we would start, right. And then we have this, we’ve created this habit tracker for you for the 21 days. And essentially, the first block here, which is bad habit, dial down, you’ll put in again, there’s what there’s six spaces here, like you’re gonna put in 123, bad habits. And then the idea here is like checking off every single day that you dial down or eliminate that bad habits, right, so we’re gonna track like, like, again, this will be dialing down eliminating or not doing these bad habits, tracking these over the course of 21 days. And then the next 21 days will be new habits, what are the things that you want to start doing, but you’re also continuing to dial down those bad habits. So the bad habit dial down is the full 42 days, full 42 days, but the bottom half of the 42 days is going to be continuing to dial up some new habits. And for some folks who might be going a little slower a little faster, might be just focusing on dialing down bad habits might not even be including any new habits. And that’s okay. Because this is going to be at your pace. And this is a kickstart, there’s no winner, there’s no loser, there’s not a there’s not a prize, it is you setting yourself up for success and getting some executive coaching from Jon and myself and the group accountability to help make that change. So it’s something cool that we’re doing. There’s no external motivation of getting an award or anything like that. It’s me helping yourself get better. And I’m, trust me, the reward of you improving and leveling up and upgrading is going to be far more rewarding than any little gift that we can give you. So in any event, all that stuff’s gonna be included in the curriculum. I know not many folks are probably watching this on YouTube. And we’ve been chatting a lot. So hopefully you’ve listened to the entire conversation up to this point. But with that being said, those are those are my thoughts. Those are that’s my, my spiel on the dial down, dial up kickstart that we got going on again, starting Monday, January 17. It’s gonna go for 42 days. So I think was it March. What ends in March. Geez, should have this read top of my top, my head ends on March 28. That’s when it ends. So in any event, we got about just a few more open slots. So if you’re interested sign up, hopefully, you’re not listening to this and the slots are all filled up at that point. But I appreciate you all tuning in and listening to this week’s Community Conversation and today’s focus is on the info on this kickstart and why it’s important to us and, Jon, I appreciate you being on and and leading this charge with me. It’s pretty cool. So, thank you everyone appreciate y’all tuning in and have a good rest of your day and week. </p> </div> <div data-rss-type="text"> <p> Transcribed by https://otter.ai </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-67-the-community-conversation-dial-down-dial-up-kickstart/"> Ep 67: The Community Conversation-Jon and Mike Collette (Dial Down-Dial Up Kickstart) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 09 Jan 2022 20:57:00 GMT http://www.prototypetraining.com/ep-67-the-community-conversation-dial-down-dial-up-kickstart/utm_sourcerssutm_mediumrssutm_campaignep-67-the-community-conversation-dial-down-dial-up-kickstart thumbnail http://www.prototypetraining.com/2021-social-capitalist-donations-in-review/utm_sourcerssutm_mediumrssutm_campaign2021-social-capitalist-donations-in-review I wanted to follow through on my last post (A Letter from Mike: Becoming a Social Capitalist) to share with all of you the final donations I made this year as the newest Social Capitalist. I will say that this experience (in the short time I've been doing it) has been both challenging and incredibly The post 2021 Social Capitalist: Donations In Review appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> I wanted to follow through on my <a href="https://prototypetraining.com/a-letter-from-mike-becoming-a-social-capitalist/"> last post (A Letter from Mike: Becoming a Social Capitalist) </a> to share with all of you the final donations I made this year as the newest Social Capitalist. </p> </div> <div data-rss-type="text"> <p> I will say that this experience (in the short time I’ve been doing it) has been both challenging and incredibly rewarding. The number of conversations that I’ve had and stories I’ve got to listen to has been incredibly impactful. </p> </div> <div data-rss-type="text"> <p> There are a lot of good people out there doing some pretty incredible things. I have so much gratitude for Charlie, Meghan, and Macky for their leadership and for giving me this opportunity. I also appreciate those that have reached out to me and given me support, it’s really cool. This truly is an awesome community and I’m so glad to be on this journey with all of you! </p> </div> <div data-rss-type="text"> <p> Outside of the individual donations I made, I made a decision to do a match up to $10,000 to the Prototype community for any donations that they supported. Within 2 hours of sending an email, we hit the $10k donation match. It was truly incredible. </p> </div> <div data-rss-type="text"> <p> Second, both Macky Bergman (Next Jump’s 1st Social Capitalist) and I decided to gift $5000 of this Social Capitalist money to our wives so they could be part of this experience with us. So on Christmas Eve I gave Erin (my wife) $5000 to give. She chose two organizations to support which are detailed below. </p> </div> <div data-rss-type="text"> <p> Below is an overview of what I have done in December and the organizations that I have supported. Thank you for reading and supporting me on this experience! </p> </div> <h2> 2021 Donations </h2> <div data-rss-type="text"> <p> <b> Total: $35,000 </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> -Founder: Tom Slicklen </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> PROVISION MINISTRY, INC. </span> </p> </div> <div data-rss-type="text"> <p> <span> 7 Thomas Newton Drive </span> </p> </div> <div data-rss-type="text"> <p> <span> Westboro, MA 01581 </span> </p> </div> <div data-rss-type="text"> <p> <span> (this is the company I shared with you yesterday) </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The mission of Provision Ministry, Inc. is to equip nonprofit organizations with the resources they need to maximize their impact on the people they serve; but also, to engage corporations, foundations, churches, and individuals to better understand the needs within their communities and to help them get involved in community development and fulfill corporate responsibility. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Reasoning: I really like the founders’ story and background. He found he had a bigger purpose in life and had some very low points in his life to create lessons learned. Provision is an efficient org that has grown fast and he is doing really good work. He has 20+ years in the nonprofit space and started Provision only 4.5 years ago. To date, they have given $27M in products and supplies to other nonprofits while only spending less than $1M to do so. Tom is an incredible guy and is making a major impact in the community that is growing more and more each year. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Donation made: $10,000 </b> </p> </div> <div data-rss-type="text"> <p> <span> TMI Project </span> </p> </div> <div data-rss-type="text"> <p> <span> 65 James Street </span> </p> </div> <div data-rss-type="text"> <p> <span> Kingston NY 12401 </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Founder: Eva Tenuto </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mission Statement: </span> </p> </div> <div data-rss-type="text"> <p> <span> TMI Project’s mission is to help craft and amplify radically true stories to ignite human connection, challenge the status quo, and inspire both storytellers and listeners to take action for positive social change. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Since 2010, TMI Project has led more than 100 true storytelling workshops and staged live storytelling performances by nearly 2,000 storytellers, which have been presented to audiences of nearly 200,000 people in schools, colleges, prisons, mental health clinics, theaters, community centers, the United Nations and online. </span> </p> </div> <div data-rss-type="text"> <p> <span> Reasoning: When hearing Eva’s story and what they do, it resonated with me so much. Reminded me of the first Leadership Academy… the drive home. The power of being your authentic self, coming clean, processing trauma… it’s a big part of what they do, but on stage. They also collaborate with other org’s and do it in a meaningful way, through telling stories. Another thing is that her sister is a member at our gym, so there is a really cool connection to our community at Prototype. But the “Better Me” side here is it makes me feel good to help a member of our community and help a organization do the great things they were meant to do. </span> </p> </div> <div data-rss-type="text"> <p> <b> Donation made: $5000 </b> </p> </div> <div data-rss-type="text"> <p> <span> Founder: Brendan Aylward </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> AdaptX </span> </p> </div> <div data-rss-type="text"> <p> <span> 5 Cole Rd </span> </p> </div> <div data-rss-type="text"> <p> <span> Sterling, MA 01523 </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mission statement: To make the fitness industry accessible [for individuals with intellectual and physical disabilities] through education, advocacy, and inclusion. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Reasoning: This is the only org that is for-profit but has a non-profit (endowment fund) arm through Easter Seals. Brendan came to my gym back in 2014 to learn about a program we used to run when we had a big kids program called “Ignite!”. We lost touch since then, but have been connected through social media. I’ve seen him grow his business and could tell from outside looking in and through our calls, he is very mission-driven. I feel he is truly good from within. From the work he is doing with disabled athletes to the sacrifice he makes to help others, he’s truly a special person. I also really value that he came to learn from us. I see myself in him and have made a lot of the same mistakes and can see he can use some help. I want to give him some money to get the endowment fund started and to see how that grows.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Donation made: $5000 </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h2> Erin Collette (my wife’s) Charitable Donations </h2> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> 500 Legacy Farms North </span> </p> </div> <div data-rss-type="text"> <p> <span> Hopkinton MA 01748  </span> </p> </div> <div data-rss-type="text"> <p> <span> (508) 435-6938 </span> </p> </div> <div data-rss-type="text"> <p> <span> Email: </span> <a href="mailto:info@baypathhumane.org"> <span> info@baypathhumane.org </span> </a> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mission Statement: Baypath Humane Society of Hopkinton is dedicated to providing shelter, care, humane treatment and loving homes for stray or unwanted companion animals. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Note from Erin: Several years ago, I volunteered at Baypath and the experience had a big impact on me. I have always loved animals (we have a dog, her name is Koda!) and want them to be in the right home. When I got the opportunity to choose where to give some of the social capitalist money, Baypath was the first place I thought of. This makes me feel good and I’m glad I can help support them! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Donation made: $2500 </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Saving Mothers </span> </p> </div> <div data-rss-type="text"> <p> <span> 555 Madison Avenue, Suite 585 </span> </p> </div> <div data-rss-type="text"> <p> <span> New York, N.Y. 10022 </span> </p> </div> <div data-rss-type="text"> <p> <span> Email: </span> <a href="mailto:information@savingmothers.org"> <span> information@savingmothers.org </span> </a> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mission Statement: We are Saving Mothers because no woman should die giving life. Saving Mothers is a 501(c)(3) nonprofit organization dedicated to eradicating preventable maternal deaths and birth-related complications in low-resource settings. </span> </p> </div> <div data-rss-type="text"> <p> <span> Note from Erin: My sister is an OB/GYN Doctor out in PA. Family is really important to me, so I reached out to my sister and both her and her fiance are really passionate about this organization. They have even gone on service trips with Saving Mothers to support clinical staff and patients. I’m happy to help this organization and also pay it forward for my sister! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Donation made: $2500 </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> After talking with Macky Bergman ( <a href="https://nextjump.com/"> Next Jumps </a> first Social Capitalist and founder of <a href="http://www.steadybuckets.org/"> Steady Buckets </a> ) last week, he gave me a great idea as to how I could both help others and support the community I’ve helped to build at my gym, Prototype Training Systems. I started Prototype in 2012 and since then, our community has been through a lot but has always supported one another. Similar to the COA community.  I posted in the LIP Community board last week about the letter I sent out about matching any donations to organizations that members of my gym made in 2021, they just need to respond to the email. Within 2 hours, the $10,000 match cap was hit and I was blown away. There were donations that ranged from $25 to $2500. In addition, there are large organizations like St. Judes and smaller, more local organizations like the Beth Tikvah Synagogue. It was truly a reminder of how many “good from within” people there are at Prototype and I feel so good to be able to support the organizations that several of them support on a yearly basis.  </span> </p> </div> <div data-rss-type="text"> <p> <b> Donation made: $10,000 (total) </b> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/2021-social-capitalist-donations-in-review/"> 2021 Social Capitalist: Donations In Review </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 30 Dec 2021 11:55:00 GMT http://www.prototypetraining.com/2021-social-capitalist-donations-in-review/utm_sourcerssutm_mediumrssutm_campaign2021-social-capitalist-donations-in-review http://www.prototypetraining.com/ep-66-the-community-conversation-nutrition-edition-new-years-resolutions/utm_sourcerssutm_mediumrssutm_campaignep-66-the-community-conversation-nutrition-edition-new-years-resolutions Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on The post Ep 66: The Community Conversation Nutrition Edition – New Year’s Resolutions appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/12/Nutrition-Conversation-6.png" alt="A man and a woman are featured on the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! ( <a href="https://prototypetraining.com/ep-65-the-community-conversation-leadership-series-leadership-in-action/"> Check out our last episode here! </a> ) </p> </div> <div data-rss-type="text"> <p> For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Hally will be talking about NEW YEAR’S RESOLUTIONS. If you’re looking to learn more about nutrition for yourself or pick up some tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Jon 0:04 <br/> Thank you for joining the community conversation. Sam and I are back with another nutrition episode. And this is a New Year’s Special. So this one is all about setting new year’s resolutions that, you know, maybe helpful in the sense of how to actually set a new year’s resolution, how to actually set up, set your goals, so you can actually follow through with them. So, Sam, you want to explain what smart goals are? </p> </div> <div data-rss-type="text"> <p> Sam 0:34 <br/> Yeah, okay. So, SMART goals are like a way to think about goal setting where SMART is an acronym, it stands for specific, measurable, achievable, realistic, and time sensitive. So you’re not just like putting something out into the open of like, I’m going to drink more water, it’s like, you have to kind of like really give more details about it. Rather than just like putting it out into the universe and hoping it’s going to happen. Instead of being like, Yes, I will drink more water that like gives no, you no foundation for like how to do it, or what you’re going to do. So then you would like specify more of like, I will drink more than 64 ounces of water every single day for like, three out of the four days of the week. You know, like so you kind of like, hone in on the details of the goal and so called SMART goals, because one, it’s a good acronym and two more smart to go about them that way, because you’re more likely to follow them. John, like how do you see resolutions working? Like, do you have a lot of clients that make resolutions? And like, How successful are they with their resolutions? </p> </div> <div data-rss-type="text"> <p> Jon 1:46 <br/> Um, a lot of times we’ve already we’ve already been, we’ve already kind of set goals before New Year’s like we haven’t waited for New Year’s to happen to start doing. But I feel like when people do set, New Year’s resolutions are often pretty vague. Or they’re not. I mean, what you just said with the time sensitive, so specific, measurable, achievable, realistic, time sensitive, if you have a goal that you want to lose weight, or you have a goal that you want to, I don’t know, eat less sugar, there has to be it has to be like way more specific to that. And there has to be like, how is that? Like? Why are those things like important why? And like, why do you want that? Like as like, why is that goal? What it is like if you want to eat less sugar, like what is the purpose behind that, make it more like specific in like break it down. So like if someone wanted to, let’s say someone wanted to lose weight, a more specific way to set that would be, I want to lose 10 pounds in the next three months. Because then it would be actually something that is achievable, it’s appropriate, it’s not unrealistic. Now you have like a timeline for how you’re going to do it, then you need to have a plan. That’s kind of what a lot of people also struggle with too, is they don’t really have a plan. It might even have something that’s specific when they don’t have a plan to do it. Or the plan is something that they can’t really see themselves being able to do consistently. So that’s where, you know, kind of a lot of other factors would come in when you when you’re setting a goal is what’s realistic for you know, so maybe instead of you know, I want to stop eating at restaurants maybe make it realistic me say you’re only going to eat out once a week instead of like doing something that’s like an all or nothing type of like how do you how do you think about those types of things when when you set goals or trying to help someone set a goal? </p> </div> <div data-rss-type="text"> <p> Sam 3:58 <br/> Yeah, I Well, first of all, I love that you said like you don’t wait for the new year to like set a goal because like the literally the only difference between January 1 and December 31 is like the numbers have changed. Like it’s not like a whole new experience. Like I hate the saying New Year New you because it’s like, you don’t need to wait January 1 And to make changes in life. It’s like when you’re when you’re making the plan, right? And I think like losing weight is a perfect example because I feel like that’s what we hear all the time of like my New Year’s resolution is to lose weight, or like my New Year’s resolution is to fit into this clothing item right? But those like aren’t specific enough, those might not be realistic, and they’re certainly not time sensitive because people want to lose weight in like three weeks and that is literally never a good idea. I’m going to tell you right now that like three weeks is not a good timeframe for weight loss if that is one of your goals, but sometimes Like your goal setting isn’t necessarily going to be around like the end goal, right. So like, what I mean by that is if weight loss is your goal, that’s like, fine and dandy, but maybe the goal actually is to like, do that by increasing your vegetable intake is to do that by reducing your excess snacking after dinner. Maybe your goal is to do that by drinking more water instead of sugar sweetened beverages, right. And so like, yes, there might be this big overarching goal, but you can set smaller, more attainable goals that help you get to that major goal. And so part of setting goals is don’t take like the, the biggest thing that you can find, and set that as your goal like it is smarter to make smaller, more manageable goals that will get you there. It’s like stepping stones to success, as opposed to just being like, I’m going to lose weight this year. Because like, literally, I don’t know the statistic. And I meant to look it up before we before we talked about this week. But it’s literally something like 50% of New Year’s resolutions fail by the end of January, like people just don’t do them anymore. And it’s because nothing specific and there’s no there’s no plan behind it. It’s like losing weight. That’s great if that’s your goal. But that’s not that’s not a SMART goal in any way. But saying like eating a vegetable, every single meal is a SMART goal, right? Like that’s a little bit more manageable, and it’ll help you get to that major goal. does sound like kind of stuff you were, </p> </div> <div data-rss-type="text"> <p> Jon 6:32 <br/> you’re just kind of like, you know, like working on the habits that are actually going to make that goal happen. Yeah, there’s like, I mean, one of the things that I hear all the time that people do in January is like dry January, which I absolutely hate, because it’s just another reason to like, okay, like, you don’t drink for 30 days. But then why? Like is isn’t that big of an issue to begin with? Like, or, like, do you just when you do drink, you just drink? Again, access? Like can can you like, figure out how to do it last instead of like completely getting rid of it at all. By the way, if you’re an alcoholic, I’m not saying like, hey, like you’ve made the wrong choice. I’m using the example of people that do eliminations on anything like I’m gonna do 30 days, no sugar, 30 days, no alcohol, whatever it is, that’s definitely going to give you results if your goal is weight loss, but it’s not the way to go about it in the sense of if you wanted to actually be able to maintain your goals. So it sandwiches hide mountains, like you need to create habits that are actually going to help you get there. And that’s all part of like the goal setting is and part of the plan is what are the what are the small things that you need to do in order for that big goal to happen. And if you also make your goals shorter, like let’s say you’re like, Okay, I want to do this in the next 12 weeks. Cool, then you need to reassess your goals and continue instead of being like, I want to lose 100 pounds this year. If you that’s like that’s that that could certainly happen if if if they if you needed to have 100 pounds to lose, you have 100 pounds to lose, right? Maybe I should say like 50 pounds um, if that was like your long term goal, it would definitely be easier to not think about how far you have to go just think about like, like what’s the saying like just take one step at a time, like really small like achievable goals and then like think of those as like checkpoints to be able to get you to your to your long term goal and along the way of getting to your long term goal is where you need to work on the habits that allow you to achieve that goal. Instead of doing something that you got to your goal you wanted to lose 30 pounds you lost 30 pounds but you learned nothing you did something that was very unsustainable made you not feel great. And then you slowly reverted back to your old habits so it’s what you’re doing along the way is also just as important as getting to whatever destination you’re trying to get to </p> </div> <div data-rss-type="text"> <p> Sam 9:14 <br/> yeah </p> </div> <div data-rss-type="text"> <p> oh so beautiful John, so inspiring. There actually is a saying it’s like a Confucius saying and I don’t know it off the top of my head. But something about like a journey starts with a single step. I should I should be better read when I go into these because it would really make it sound a whole lot better. You start off what? Confucius it’s a Confucius state. Oh, yeah. Yeah, but it’s not what I said. It’s very it’s much more prophetic than what I said. Before you don’t just like jump into the deep end pool if you don’t know how to swim, right like it’s like you got to take baby steps to get anywhere in life like you don’t just like wish to become a millionaire And then like, wait for it to happen. It’s like the same thing with any of your your, like other life goals. And that’s why New Year’s resolutions just don’t don’t make sense. It’s like so </p> </div> <div data-rss-type="text"> <p> Jon 10:11 <br/> funny like, either way. I don’t know why, but I just thought of like, I just thought I just thought of like Riley and like, I don’t think I think people set these unrealistic expectations for themselves. Like it just popped in my head like a matter of I was just like alright, Riley start walking, instead of being like, okay, like, first let’s go ahead and crawl. And then let’s start the balance on our feet. And then let’s take our first step, and then we’ll start to walk and we’ll start to run, instead of just being like, let’s just run right to that. And you’re like, you haven’t figured out anything yet. So you’re like you’re rushing things way too much, that you’re just gonna not be successful. </p> </div> <div data-rss-type="text"> <p> Sam 10:53 <br/> Right? Anyway, you know, it sounds ridiculous when you’re like, Okay, I’m taking my like, one year old child and like making them run a mile like that would that would be done. That would also make you a really </p> </div> <div data-rss-type="text"> <p> Jon 11:02 <br/> slow progression. If we Yeah, if you put like, think about analogy in the gym, like if you want to do double unders, but you can’t do single unders yet. Why are you trying to do double unders like, first need to do singles, and then you need to get your first double under and then you need to, you know, work on stringing together three before you work on before you worry about stringing together 100 in a row. Like those same progressions happen with like your habits and things like that they take a lot of repetitions in order for those things to become something that become really easy to you. Yeah, no longer like a perfect example. Because like double unders, you have to think a lot about it when you’re first trying to learn it. But eventually, you want it to be something that you can go ahead and do without really having to think so much about your, like your patterns and like your, you know, your, your technique, it should just be kind of like, it’s just your I don’t know, you just Oh, yeah, it’s like your new default. Exactly. It’s just you, you don’t have to think so much badges on the you know how to do. Yeah, harder to go ahead and explain that to someone? Well, you know, I just like do this. And like, I don’t get that. Well, let’s start here. Let’s start working on just like jumping in place. Yeah, little things like that can be applied. </p> </div> <div data-rss-type="text"> <p> Sam 12:25 <br/> That’s such a good analogy, too. Because I think like, if you use that as an example to because that seems a little more concrete to the people we we see on a regular basis. And probably like all five people who are listening to this podcast like if let’s do Delvaux under example, right, like you want to get double unders in 2021. Like let’s walk through the process of setting a SMART goal. Okay, so make it specific, like I want to string together 50 double unders. Measurable? Well, you already did that in the first part, right? Like 50, double unders in a row is my goal. Great s&amp;m checked off. The A is achievable. Like, can you do that? Like, do you have a broken leg? Maybe 50? double unders, is not your, your goal. Like that is not an achievable goal. Like let’s just try to rehab your leg. First, </p> </div> <div data-rss-type="text"> <p> Jon 13:12 <br/> you have legs? </p> </div> <div data-rss-type="text"> <p> Sam 13:13 <br/> Do you have legs? Right? I’ve seen people double under us. And you’ve seen those videos. But right, so like, Is it achievable? Is it actually something that you’d like, you know, you can do? Or are you setting yourself up for failure? Because you don’t want to do that either? Then is it realistic? Right? Is 50 double unders realistic? Like you get winded walking a mile? If the answer to that is yes, maybe 50 double unders is not realistic for you right now. Maybe getting a double under is realistic right now maybe being able to walk a mile without being out of breath is realistic right now. But does it make sense for you? So now we’ve done s Ma, R, all we have left is t time sensitive. And so that’s where you say, Okay, I don’t just want to do this in 20. I’ve been saying 2021 I mean, 2022. This entire time we’ve been talking, I’ve been saying 2021. And I mean 2022. But in 2022, I want to get 50 double unders like that’s just like a hypothetical. And this is what happens every year with the open is people say like, oh, by the next open, I’m just going to be able to do double unders, right? And then you never dedicate time to do it, and then you never practice it. And then you don’t do them in the workout because you want to go faster. And then all of a sudden, we’re back into March and then you don’t have double unders. So it’s the same thing. You can’t just say I want to do double unders in 2022. You have to say, okay, like, by the end of January, I want to be able to do my first double. And then by February, I’d like to string together. And then by June, I want to be able to do 50 in a row, even if it’s not consistent. And then by December I want to be able to do 50 in a row every single time I pick up my job, right and so like that’s what we mean by time sensitive, have put put a deadline to it. It doesn’t need to be a hard and fast deadline, but it can’t just be like I’m going to do it eventually because eventually is never going to come. This happens every year, it’s open. And someone says, Man, I wish I practice that. And then we say, darn next year. And then does next year ever happen like no. And that’s why New Year’s resolutions fail, it’s because you don’t put any details on to what the goal is. So I think like double unders is a perfect example of like how to set that goal. And your your goals might be gym related, it might be nutrition related, it might be life related, like it might not have anything to do with the stuff we do here. It might be a little less measurable, it might be stuff like spend more time with your family, or like spend more time meditating where like you can focus on your mental health, like those are important goals too. And they don’t necessarily fall into smart goals because they’re not as specific. But still put as much specificity to what you’re setting your goals as and then they’re more likely to be successful. New Year’s resolutions, that’s an air quotes to anyone who’s listening. Because I don’t think you need to wait for the new year to do something new or special. Right? </p> </div> <div data-rss-type="text"> <p> Jon 15:59 <br/> I mean, if you like some of those goals, do you can even make, like smart tested like, do you want to spend time or time with your family could even just be like, you know, I want to make sure that I can eat dinner with my family three times a week. You know. But I think the point is that, like, if it’s if it is like too, if it is too vague, then it’s gonna be really hard to know whether or not you’re actually succeeding or not, or making making progress. But we always say in the gym, lager stuff in the computer, because if you don’t log your workouts, you’re not going to know what you did last time. If you vanished one last week, and you didn’t log your stuff, and you have no idea what you did. How do you know that you’re getting stronger, you know, it’s harder to be able to tell just based off of feel all the time, like, Oh, I feel stronger. That’s great. But if you don’t have any type of like, you know, any type of data, you might kind of be, you know, a little frustrated with not quite understanding like what like what the issue is, if you have like a, like some, some some type of data to go along with it. And it’s much easier to, you know, know whether or not you’re on track to succeeding your long term goal. </p> </div> <div data-rss-type="text"> <p> Sam 17:10 <br/> Yeah. Which is also why we always come around and ask, What’s your plan? What are you hoping to get to today? Because we lost the progression? For sure, not just making small talk. John, do you have anything else to say about smart goals or New Year’s resolutions or just general like success with goals in life? </p> </div> <div data-rss-type="text"> <p> Jon 17:32 <br/> Um, if you’re listening, I’d like you guys to respond to the email that has this on it. And let us know what your New Year’s resolution is. And we’ll give you some feedback on whether or not we think that that is smart, tested or not. And we can help you set that goal. Or we’d be happy to even sit down with you if you have no idea what your goals are. 2022 is right around the corner. So </p> </div> <div data-rss-type="text"> <p> Sam 17:59 <br/> yeah, like a day and a half away. I literally don’t even know if this week. I don’t know how far away from the New Year we are. </p> </div> <div data-rss-type="text"> <p> Jon 18:06 <br/> Well, we’re recording this on Wednesday. So yeah. was New Year’s on Saturday. So yeah, </p> </div> <div data-rss-type="text"> <p> Sam 18:12 <br/> yeah. And like good plug, I think, right, we’re doing the level of 45 challenge again. Yep. about building habits and like setting goals. So that might be something that’s really good to the people who have listened to this podcast, like that might be like the accountability that you need to be successful in reaching those goals. So put that on your radar. Keep that in mind and definitely respond like John said to this email that I will be sending you and that no one reads but it’s okay. Yeah, let us know what you what you want to set as your goal or set as your intention. And maybe we can help you out with that. And if you got nothing else, John them and I think we can wrap up this, this whole Shindig. So thank you, whoever listened all the way to the end of this as usual, reach out if you have any questions or concerns. And if you have future topic ideas, please do let us know. Thank you so much, and also have a wonderful new year. Bye </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-66-the-community-conversation-nutrition-edition-new-years-resolutions/"> Ep 66: The Community Conversation Nutrition Edition – New Year’s Resolutions </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 29 Dec 2021 22:49:00 GMT http://www.prototypetraining.com/ep-66-the-community-conversation-nutrition-edition-new-years-resolutions/utm_sourcerssutm_mediumrssutm_campaignep-66-the-community-conversation-nutrition-edition-new-years-resolutions thumbnail http://www.prototypetraining.com/ep-65-the-community-conversation-leadership-series-leadership-in-action/utm_sourcerssutm_mediumrssutm_campaignep-65-the-community-conversation-leadership-series-leadership-in-action Thank you for checking out the Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 65: The Community Conversation-Leadership Series (Leadership in Action) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/12/Community-Conversation-2.jpg" alt="A man in a green shirt with the word prototype on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out the Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-64-the-community-conversation-damon-walsh-the-artist/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 65th episode of The Community Conversation and today we are joined by Jon Collette for an addition to our leadership series: Leadership in Action! You won’t want to miss this episode as it’s a good one! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:02 <br/> All right, everyone, welcome to potentially the last Community Conversation of the year. I have Coach Jon Collette on here with me today. We’re doing a special episode, all focused around leadership. I did put together like a small, you know, solo Leadership Series a few weeks back, that you guys might have checked out. And I invited Jon onto the Community Conversation today to talk a little about this, because he’s been putting a lot more effort into himself as becoming a leader, there’s a cool thing that we’ve been doing over the last several months at Prototype, internally as a team. So we formulated a small group, and have been meeting on a weekly basis working on leadership development, decision making, judgment and being more open and authentic working on vulnerability, truth, there’s a lot of stuff that kind of goes into these small groups. And the unique thing about it is that it’s not a, you know, Mike’s the boss or whoever is the boss or manager or whatever, it’s it, we’re all in the arena, it’s all very level playing field. So with that being said, this is a cool thing, because you guys are all going to be listening in on or watching potentially, you know, some reps, as we call it in action. You know, this is a kind of new stuff for Jon. He’s one of the newest members in this small group that we’ve been running at the gym. And he’s, you know, putting himself out there getting his reps in just being on the Community Conversation today, just talking about some of the stuff because a lot of these things are, are relatively new concepts for Jon. So anyway, shout out to Jon for getting these reps in, and he’s probably going to be a little uncomfortable as we navigate this conversation. </p> </div> <div data-rss-type="text"> <p> Jon Collette 1:49 <br/> Yeah, thanks for having me on. Sorry, I thought you were still going; you’re on a roll. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:53 <br/> We’re just starting it off. And so um, so it’s one of these things, it’s really interesting that we’ve been doing small groups, and you know, Jon, you could like, you know, share your experience or what your thoughts are and what we’ve been doing. But the whole idea about the small group is to, you know, create awareness, right? Awareness and like yourself, and like to start, it’s identifying the things that make it difficult for you to be truthful with others, or for others to be truthful with you, right. So that’s like the foundation, and the group is set up. So we can help probe and kind of dig in and get feedback, and help uncover those things. Because at the end of the day, if we are blind to the things that we don’t know, that we need to work on, we need to have mirrors in place just like we’re coaches at the gym, helping you guys improve like your squats, or looking at your form on a different movement. It’s the same sort of context, in a small group, you got a different lens, a different perspective. And there’s also other challenges with that, too, is, you know, our own egos, and the challenges that come up with just being able to, you know, receive critical feedback or look at something from a different perspective. But Jon, why don’t you just kind of talk about like, your experience in the small groups that we’ve been running, we call it Prototype Leadership Arena, and just kind of share what we’ve been doing a little bit with the folks who are listening on the Conversation today? </p> </div> <div data-rss-type="text"> <p> Jon Collette 3:23 <br/> Yeah, so I started probably, I don’t know, maybe like eight or 10 weeks behind a few of the other coaches that were doing this Leadership Academy. And so when I went into it, everyone had a little bit more experience. I kind of went in, like, not fully know what to expect. Um, but there’s several exercises that we’ve used through the Leadership Academy too. Kind of work on identifying what our needs improvement areas are, or self identifying areas of growth. So there’s thing called RABs, which is your red arrow behaviors, which everyone has, so no one’s like, does not have RABs. And it’s good to bring the light some of the things that you need to work on because it gets you thinking a little bit about how, you know, when you’re having a conversation with someone or how you’re reacting to a situation, you know, how some of those things are brought out to you. A perfect example is like this happened the other day is like one of my red arrow behaviors is like, I will react lwithout necessarily thinking things through for whatever reason, like I just like, it’s hard for me to go ahead and reflect and like kind of like digest before having to, you know, put my two cents out there. And I mean, one was, you know, I said to Mike and Steve that I wanted to be more active on social media and I wanted to do something. And, you know, Steve mentioned, you know, is that really what you need more practicing? And not really thinking about what he was actually saying my immediate reaction was, why aren’t you supporting me is basically how I reacted. Like, there’s something I want to do. Why aren’t you supporting me versus actually thinking a little bit more about what he said? And he’s saying, is that where you’re going to grow more, because it’s something that I’ve already been doing, I wanted to put more emphasis on doing it more. But he was saying is that the is that the main area that you need to focus on? Which, you know, even after just that little situation right there made me realize that I’m not very reflective, I have a hard time with that. And a lot of the, I guess the internal stuff of like, working on myself before trying to help others is kind of where I’m personally working on right now is trying to work on making sure that I’m taking care of myself and working on my own, um, development versus like, just trying to help everyone else. Without really working on my own, like, I don’t know, if you’d call them like, insecurities, or RABs, or whatever you’d call them, like, identifying those areas that need to be kind of, they’ll help you but like, be your, I don’t know, help you with your best potential, I guess. Um, but yeah, so in the group, we, you know, we will go through some of these exercises, where it kind of like the reps that, you know, Mike mentioned, reps, like, some of the reps are just doing things that, like me getting on here, right now, it could potentially be a rep. I’ve gotten on podcast before, but going into this conversation, like this isn’t like, “Hey, you’re going to talk about nutrition”, this is kind of like a little bit of like, um, territory that I’m not super familiar with. So like, a rep could be like doing something that you don’t like, you don’t necessarily know where it’s gonna go, you don’t necessarily know what the outcome is gonna be. Trying something like that’s very low risk, like getting on here is very low risk as a rep, because, like, the worst case is that it just goes so horribly wrong, that we just don’t like post this. Like that would be like literally the worst case. Um, so like, taking like small reps versus taking huge risks is kind of what we’re working on in the small group, because it’s very low risk, and the group is that you can have those conversations, you can give your unfiltered truth, in worst cases, you apologize if you feel like you didn’t deliver that truth, it’s the best way if you’re giving someone feedback is what I’m saying. Um, but yeah, so in the group, it’s a lot of a lot of communication, a lot of really, like, generally trying to get a better understanding where someone’s coming from learning how to communicate, how to be able to, you know, listen, like, genuinely Listen, not just waiting for them to stop, so you can go ahead and talk. </p> </div> <div data-rss-type="text"> <p> Mike Collette 8:24 <br/> Yeah, Jon, I think you did a good job, kind of explaining that. I mean, the, the key takeaways, in terms of the small group is that it’s intended, it’s intentionally set up to be a safe space, you know, with the idea that everyone’s coming in fully engaged, wanting to help each other improve. And, you know, we get practice in like being honest and truthful. Because one of the things you know, if you look at it from like, just, uh, you know, we’re all we all work together, right? So we’re looking at this from, like, a work perspective. You know, in most organizations, and most work environments, I would say, probably a little bit less at Prototype, but you know, to some degree, everyone does this is that we have two jobs, the job that we have to do, and then the job that of being someone that you’re not, right, so it’s kind of like, putting on this sort of like persona or facade or character or, or, or just the image of something that you aren’t, necessarily are and not being your true authentic self. And that takes a lot of energy. Right? So like being, not being truthful, not being honest, right, or, like, you know, hiding mistakes as an example versus like, you know, openly sharing mistakes and then creating lessons learned as a result, that takes a lot of energy. And if we’re spending energy, like trying to do something or be something or be someone that we’re not, it’s not, we aren’t necessarily that’s also going to impact our ability to do like our real job, right, do the work, which is like helping others at Prototype. So it’s been a really interesting experience and, and it’s a work in progress. I would say too because this stuff is not easy. Number one, and it takes time and you know, make the comparisons to like changing your body, right, we can make small habits and create small changes that will add up over time if we stay consistent with it, versus just trying to go intense, you know, so the example would be someone that wants to lose weight, and they change everything all at once, you know, they start exercising seven days a week, they go on a massive caloric deficit, they change everything, and then all of a sudden, they just fizzle out, because they haven’t built the habits. They were just trying to do everything based off the willpower. This is all about consistency, it’s all about consistency. And it takes time, just like it takes time to make gradual changes in your body composition. There’s not it’s not a quick fix, especially when you’re talking about, you know, improving like how we think how we act, or in wanting to improve ourselves to be more authentic, it’s challenging. And so, you know, Jon also mentioned a couple things that were also really cool about, you know, we were talking about, like, the reps and being low risk. And you can also think of it, you know, in the sense of being low calorie versus high calorie, and in with the group, you know, having an environment, having a group set up, where it’s a trusted, safe environment, like we have, you can take risk, and you can practice things that you wouldn’t normally practice. So we call it like, unfiltered communication. So being able to have a difficult conversation as an example, or give critical or difficult feedback. It might be a little bit more risky to do, let’s say, you know, not excluding the group of prototype, but let’s say, you know, you were doing this, like your work. So a high risk is doing something high risk would be maybe going right to your boss and giving, like, your absolute, like, unfiltered truth, that might be high risk, and might affect your job, right. Versus something that’s lower risk, you know, might be practicing with a trading partner, or trusted buddy or whatnot. So I really appreciate you bringing those things up, Jon, cuz that’s an important thing for the group and he also talked a little bit about these red arrow behaviors, which again, were you know, is the foundation of bringing awareness, right, the things that we do that that are not allowing others to be truthful with us, and also things that we might do that make it hard for us to give truth to others. You mentioned, one of those things was being like over reactive, which was cool that you’re sharing that story, again, you’re opening up the I wouldn’t say open up Pandora’s box here, you’re kind of like sharing, you know, being authentic and sharing some of the things you’re you’re struggling with. And we’ve been talking a lot about the idea of being reflective, being thoughtful, and how, you know, with time like that speeds up, and you can improve your speed and accuracy. With being thoughtful doesn’t mean that like, it’s gonna take forever to think on things. But the more we do it, the more consistent that we are with it, the better that we’re going to be doing that over time. Right. So you know, we talked, I think the example that I gave you when we were having this conversation a few weeks ago, actually, I think last week or just a couple days ago, was you look at like from a coaching perspective and coaching, you know, movement, you know, I take like a, someone who’s been coaching, you know, a squat for 15 years versus a relatively new coach, that’s, you know, a year out, diagnosing someone squat, the 15 year coach may be able to diagnose the problems of mechanics, you know, like this, because they’ve seen it, so many times, they put it in a lot of reps, versus the, you know, the coaches a year end might take a little bit longer to diagnose that problem, they might come to the same resolution, they might come to the same, like fix, but it’s probably going to take the person that’s been doing it for 15 years, a little bit quicker to do that, because they put in so much. So much time and so much reps. But um, you know, another thing we’ve been talking a little bit about Jon, which is, which I think is interesting to talk about on this is like the idea of like, coachability. I know what your thoughts are on that. But it comes up a lot when you’re trying to help people not, you know, not just working on themselves, but also like in the gym, right? Like, there’s this whole idea of like, coachability, and why that’s such a critical component of like, someone being able to level up or like we call like, upgrading their potential. I mean, I know what your thoughts are on that, I’d love for you to kind of weigh in on that. </p> </div> <div data-rss-type="text"> <p> Jon Collette 14:24 <br/> I mean, there’s also like, so many ways to like, identify, like coachability. Like, we could easily identify someone in the gym, like someone that you’re like, hey, like, I want you to get your feet a little bit wider. So you can squat. So it might help you improve your squat. And you’re like, No, I’ve been squat like this for years. Right? That’d be someone that would be like black and white. Like very clear. This person is very coachable. But you also look at like, you also look at like coachability is like someone that you go ahead and you say, Hey, can you try this thing? And they say yes. And then they never do it. Because for whatever reason, like they don’t want to apply the coaching that you’re giving them so that’s also like another sign of like, not being very coachable as you give them advice, and then they totally ignore your advice. And you, you can want it for that person, like so much. But if they don’t like, they don’t want to, like take your advice and they don’t want it for themselves. Like, then there’s almost like different levels to this is like the first thing is like you have to like give to like buy in like you want to, you know, be mentored or you like you want to apply what is given to you. And you can want to help someone. But if that person doesn’t like, like genuinely like they think that they haven’t figured it out like yet, like you almost have to like wait until like they’re like they’re ready. It’s like why I work with some flakes, people with nutrition. People can come to me and say they want to lose weight. But they don’t necessarily want to apply the advice I’m giving them, right. It’s like not being very coachable. And in a sense, right, there’s like, there’s a lot of different ways to identify coachability. And like you can do it. In the gym, you can do it outside the gym, it’s kind of how people like, respond to things and how they’re how their actions are because actions speak much louder than n words do. Someone can say they’re gonna do something, but they don’t. They don’t follow through with that. That could be a red arrow behavior, but that could also be that person like not being bought in like, they’re just not gonna do it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:29 <br/> Totally. Yeah, you bring up a good point. I mean, basically, what you’re saying is even before starting, there has to be some level of like, bias. They have to like, you know, I think with the acronym, we use gas give a shit. They have to show up. Right? They have to want it. So that’s one, right. </p> </div> <div data-rss-type="text"> <p> Jon Collette 16:53 <br/> Sorry to interrupt. I mean, I say this to like, people I work with with nutrition all the time is, like, if you want to change this habit, there has to be like, it has to be important to you. Right? Sure. And there has to be like, you have to understand the value in doing it. That way, you could go ahead and say, Hey, like, I want you to eat breakfast. But if someone doesn’t understand the value in doing that, then they’re like, Okay, like, whatever, like, yeah, sure, all like a breakfast yesterday, but you can’t form a habit unless you let unless there’s some like, Okay, what how is this gonna actually benefit me? </p> </div> <div data-rss-type="text"> <p> Mike Collette 17:27 <br/> It’s interesting, because you’re jumping to habits before the foundation set. Right? </p> </div> <div data-rss-type="text"> <p> Jon Collette 17:34 <br/> Well I think the buy-in has to happen before the habit can even be applied. What I’m saying is that if someone’s not bought into what you’re saying, they’re not apply that into creating new habits. </p> </div> <div data-rss-type="text"> <p> Mike Collette 17:45 <br/> Yeah, totally. And I think there’s, I do think there’s something in between that, too, you mentioned coachability. Yeah, I think coachability is a balance between confidence and humility. And, you know, opposed to like, the further end of that spectrum of like, you know, confidence, you know, the, the further end of that spectrum would be arrogance, which tends to lead to, you know, harder to coach. And then, you know, on the humility side, you know, the further end of that spectrum is like insecurity, which is like limits, like risk taking, or like trying something different or something new. Right. So, as it relates to coachability, it’s like a balance between, like I said, humility and confidence, confidence to take action. Okay, I’ll try that. I’ll do that humility in the sense of like, I don’t know everything. And they’re coming into it with a learning mindset versus like, a, like a fixed mindset, right. And so mindset really comes into this like, as well. But you know, if we talking about like, the, you know, truth in like, you know, how you make it difficult. For others, to be honest with you, is, you know, the, you mentioned, it too, is like actions speak louder than words. Right. We, we go off of by what people say but you know, it’s reflected in like, the action that they take and what they’re going to do in their, in their follow through. And it’s interesting, because, like, we see it all the time in different areas. And you can pick up on things really, really even subtle, like Nuance things you can pick up on it. As it relates to like, you know, how coachable someone is, I mean, just getting a shout out. I’ll just I’ll throw some shoutouts out there to some of the more coachable people that I see. Like a prototype. I don’t know if Emily’s listened to this. But Emily overly is like, probably one of the most coachable people that I’ve that I’ve worked with. And I would make an assumption that it’s probably reflected in her work environment too. And I have never had these conversations with Emily but like, typically like behaviors that we’re seeing and things we’re seeing in the gym, like decent bet that it’s probably having it in other places, as well. And I think it goes along that that balance and the reason why lead Emily’s so coachable because it’s not that she’s just taking advice and then applying it is that she’s practicing it. She’s putting in like the reps, even after the fact of getting coaching, you know, it’s like the, you know, the idea of double unders, right? If you want to get better, like better double unders, do double unders, it’s one thing to like, practice double unders in a workout, it’s another thing to put the effort in time and to get better at it after the fact. Right, that’s like a really big indicator of like, someone that’s coachable is like putting in that extra time to want to improve. And that’s the buy in component to that. That’s why that’s already foundationally said it. So, you know, baking in the habit of doing double unders, you know, back to the habit portion, baking in the habit of doing double unders, couple minutes, three minutes, four minutes before class, whatever, maybe a little bit after class, and then all of a sudden, you start to see, okay, string in the double unders together pretty consistently in the workout, it’s like putting in the work. So you know, it’s really interesting conversation about coachability, it’s almost like, I’ve learned this from just like, you know, the work we’ve been doing with next job, they basically hire people based off of like their, their assessment of them, how coachable they are just pure, almost purely coachability. Not saying that, like education, and experience doesn’t have something to do with it. But like coachability is an incredible factor. And like, where they, what they look at for, like bringing people on to their team. And I found that fascinating, because the more coachable someone is, the greater their capacity is in the in, the harder the less coachable they are, the harder it’s going to be. </p> </div> <div data-rss-type="text"> <p> Jon Collette 21:27 <br/> If you were to take an assessment, like how it like, what would be some things that might jump out to you on someone’s coachability, just from a conversation interview? </p> </div> <div data-rss-type="text"> <p> Mike Collette 21:37 <br/> Talking about in the work? </p> </div> <div data-rss-type="text"> <p> Jon Collette 21:39 <br/> Like in anything. Like if you’re hiring someone, like, if NextJump was hiring someone there based off their coachability? What would be like their, what would be their red flag? </p> </div> <div data-rss-type="text"> <p> Mike Collette 21:52 <br/> I don’t know necessarily what their red flags would be. I think like, because I’ve never like, like, done, like, work with them in terms of like hiring. I’ve only like, from what I’ve heard. I know that in the past, like everyone in their organization, I think they have, I think has some sort of like, interaction with the, with that person and their hiring process. And then they use I think they call them super Saturday’s, like they have, like, all these people come in and, and they actually put them into like environment working environments and have them do some stuff, they have a team and collaborate. They give feedback, they see like how people can adjust real time. So like, you know, you know, coachability you know, there’s, there’s like, the the mental side of stuff we talked about, like humility and confidence. But as it relates to, like, you know, it’s like an assessment, it’s like, you know, can I give you feedback? Right, real time? And can you adjust real time? Can you like make changes and produce a different result real time? Now might not be instantly but like, are you going to keep trying at it? Are you going to try to like you’re going to work at it? Are you going to you know, I mean? Like, that’s adjustments real time. And then </p> </div> <div data-rss-type="text"> <p> Jon Collette 22:58 <br/> There’s also like, a natural like, just using your best judgment of like, you know, body language on things, I would assume? </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:09 <br/> I think that comes into it. I don’t know if that’s like the the most important thing I think when it as it relates to like, you know, again, someone being coachable, you know, look at it from the context of like, any sort of like, activity, right? So give an example. Let’s say, like, shooting guns, right, let’s just very simple and, and no way. You know, again, folks, listen to us, we don’t like guns, you know, just think of this in the context of an example. But the end of the day, like, someone has never shot a gun before, right? You have to have like the have the the communist to be able to go up and like, actually shoot the gun, right? One, number two, it’s like, there’s a foundation of, okay, here’s the setup, here are the mechanics, here’s how to like reload, unload all that sort of stuff, how to sign up your targets, there’s a lot of like, preliminary things. So can they start to you know, check those boxes? Now, if they don’t check the boxes? Can you give feedback? And can they make adjustments? Real time? Or do they continue to the same thing over and over and make the same repeated error? Right? Do they stop doing do they stop trying to they stop, like trying to like, get things right, there’s like things you can start to notice in terms of like, like coachability. And that’s like a physical like thing. Some people like there’s obviously other components to that. But you also can apply that into like, like pasts, or like, you know, activities or teaming, collaboration, things that you can see in like a work environment? Or like, can people make adjustments today? Or is it just repeated errors? Doing the same thing over and over again, expecting some sort of different result? Like, are they open to doing things differently? Are they open to like the different ideas or are they like fixed in the way that they’re doing things? I mean, it’s pretty easy to assess someone’s like coachability. Now the reality is, is are they aware of it or not? Is what it comes down to? And are they are they humble enough to understand They may struggle with that. And are they working on being better at it? And that’s like, a lot. That’s why a lot of the stuff is foundational that we talked about before, right, buying in creating awareness, that sort of thing. Not jumping to Okay, well, let’s just focus on like the habits, let’s look, you know, right away, there has to be preliminary things that kind of get get set up, and you see it kind of, across different like modalities, different domains, like, whether it’s work home, you know, working out, like, different activities. Like, it shows up a lot. And it’s really interesting. It’s really interesting. And that’s a lot of stuff we’ve been like focusing on. So I get excited talking about, and I can trust me, I don’t know, every single detail and everything about this sort of stuff, but it’s just from my personal experience. Obviously, owning a business for whatever, 10 plus years and working with a bunch of people and putting time into improving on myself, start to pick up on some of these things. But I don’t know if that answers like your question, Jon. </p> </div> <div data-rss-type="text"> <p> Jon Collette 26:01 <br/> No, yeah. No, it does. Yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:03 <br/> But yeah, I mean, like, the the coachability stuff is, like, interesting. We’ve been we’ve been talking a little bit more about that. I mean, we could, we could probably talk a lot about if we could talk on this stuff for like, probably hours. I mean, I know I can. But there’s something interesting that I’ve been noticing you doing in class, John, which is like this hardest worker thing. And I think it’s pretty cool. And I don’t know, like, if everyone knows, like, what’s the like, the intention behind that? Or if you’ve kind of shared like, what that is, and you’re not, you don’t, I don’t think you’d necessarily had to have, but it’s interesting that you’re doing that because I’m looking at like, you know, what, that what’s the purpose of that? What’s the intention? And like, you know, what, you know, why are you doing that all of a sudden? </p> </div> <div data-rss-type="text"> <p> Jon Collette 26:49 <br/> Sorry, I’m just gonna close this door because Doug opened it up in the baby sneaking sorry. Alright I’m back. Dad life. So, um, yeah, no, I started, like, kind of like, I mean, I’ve done it. Um, I’ve probably done this for almost two weeks now. Um, where at the end of class, I would ask everyone who they thought worked the hardest. And then I realized that people don’t pay attention in class. Unless they’re doing a partner workout, they’re just like, they’re in their own zone says, Alright, maybe that doesn’t, maybe in our in, in the essence of this workout, like, you know, maybe that maybe that won’t apply. But I think that could apply very well as if there was a common theme that this person is a very hard worker, that it’s almost like it’s like, I can’t want you to work harder. But you might want to work harder because you want might want to earn something, it might become important to you as motivation tool. Um, so I go ahead and nominate, I tell I tell the class who I think we’re at the hardest thing to say why I think this person worked the hardest for x y&amp;z and there’s no limit on whether or not you win that one time and not everyone in class is going to win it, it might take some people three months before they win it. But no participant, no participation, trophies is basically my philosophy. And this is, if you work hard, I’m going to, I’m going to recognize it, I’m going to announce that you’re a hard worker, for whatever reason. Now, I’m not singling someone out and saying that they’re not like this person is not a hard worker, that’d be super high risk. This is very low risk and seeing how this impacts the group as a whole. Plus, I’ve also noticed that when, since I started during the past two weeks, everyone’s hustling in class. Like everyone seems to be like sticking up their gear when I come over to their rower and I say, hey, I want you to try to go ahead and I want you to do what you try to like, like row at this pace, instead of where you’re on right now. That’s coachability, identifying it, being able to kind of see like, where, um, you know, if someone is like, just kind of like, gonna ignore me be like, okay, like, that’s a that’s a note like I can I can take that note, or they don’t think that they can go ahead and try harder. But I wonder if they don’t realize it. I wonder if like, there’s some like external motivation of like, I want to earn the hardest worker today. Like, I like I’m coming into this workout. And I’m going to earn that. And it’s just something I want to try. I just want to see if it would have any type of impact. Right. And I think it’s a good feeling to when you when you earn something, versus like, everyone, you guys all work so hard today. I’m going to single you out for being the hardest worker. </p> </div> <div data-rss-type="text"> <p> Mike Collette 29:50 <br/> Yeah, no, I think that’s I think it’s cool. I think you’re I mean, you’re sharing kind of like your your approach to it. I think it’s really cool. I think it’s interesting. You said people working hard like you We’re working harder as a result in class, you know, do people want to earn, you know that that title of hardest work the hardest worker in the class and, you know, we talked about consistency and like intensity, you know, the the intensity side, there would be it’s a one time thing I want to win hardest worker today, I’m just going to work hard for this one workout. That consistency behind it is, are you working hard every time you’re in the gym? And how does that translate outside of the gym as well? So instead of being like the hardest worker that day, you become a hard worker. Right? </p> </div> <div data-rss-type="text"> <p> Jon Collette 30:34 <br/> Yeah. It’s also not about being the fastest either. Trying to make sure people understand it’s not about finishing the workout first, or finishing the task or getting best time. It’s about like, doing the best you can do. </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:50 <br/> Totally, totally. No, I think it’s cool. Yeah, I want to recognize that because I thought that was interesting. I noticed that today when I was taking class, and I know you recognize Shelly, which I thought was really cool. But, um, John, no, we’re going to talk more about this stuff. You know, this is like stuff that we’re going to do a little bit more routine. And sharing, like our thoughts, and like, you know, our our thought process and some of the things that we’re doing kind of behind the scenes at prototype for you all to get a little bit more context. And so anyway, with that being said, I appreciate everyone who’s tuned in to the community conversation this week, and every week, we like to get one of these out, for our community, to, to, you know, just share all this stuff, right. And sometimes we interview members, sometimes we do nutrition, sometimes we have in these leadership conversations. And now that I am earned this kind of this title of social capitalist, I, you will be hearing from some of those organizations that we are supporting and that we’ve supported. So I’m excited to get some of those founders of those organizations on here. </p> </div> <div data-rss-type="text"> <p> Jon Collette 31:49 <br/> Do you want to use this platform to mention what you put out in the email in case someone missed the email? </p> </div> <div data-rss-type="text"> <p> Mike Collette 31:54 <br/> Oh, yeah, sure. No, that’s a good point. Yeah, the I sent an email out today. You know, by the time this this airs, which should be Monday, you’ll have just a couple more days, but I did send out an email to our entire community that have a $10,000 cap. And it’s I’m calling it the prototype community, social capitalist match. So by next Wednesday, which is I think the 29th, send me any donation that you made in 2021 to any organization just there’s a disclaimer on just no political issues or any no political things, anything that would make anyone uncomfortable or anything like that. But we’ll match your donation for this year. So if you donated $100 to XYZ organization non-profit, I will match that $100 you donated $500, I’ll match it. So, the community collectively, I’m gonna do a $10,000 match by the end of the year. So yeah, that’s cool, Jon, thanks for having me mention that. So anyway, just check out the email you should have got or just shoot me an email at Mike@prototypetraining.com, and I can get that all set for you guys. But until next week, everyone enjoy the holidays. Or I hope you actually had a great holiday. You won’t hear this till after the holidays. Hope you had a great holiday. And we’ll be talking to you soon. Thanks again, Jon. </p> </div> <div data-rss-type="text"> <p> Jon Collette 33:25 <br/> Thanks for having me on. </p> </div> <div data-rss-type="text"> <p> Transcribed by https://otter.ai </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-65-the-community-conversation-leadership-series-leadership-in-action/"> Ep 65: The Community Conversation-Leadership Series (Leadership in Action) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 24 Dec 2021 14:15:00 GMT http://www.prototypetraining.com/ep-65-the-community-conversation-leadership-series-leadership-in-action/utm_sourcerssutm_mediumrssutm_campaignep-65-the-community-conversation-leadership-series-leadership-in-action thumbnail http://www.prototypetraining.com/a-letter-from-mike-becoming-a-social-capitalist/utm_sourcerssutm_mediumrssutm_campaigna-letter-from-mike-becoming-a-social-capitalist In the event that you're not in our Member's Only Facebook group, you probably didn't see the announcement I made last Friday 12/17/21.   If you didn't know, by the end of the year I am looking give away $50,000 to various charities/people/causes that are making an impact on the world. Below is the "why" The post A Letter From Mike: Becoming A Social Capitalist appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/12/Social-Capitalist.png" alt="A man and a woman are riding a bike with the words social capitalist thank you coa community" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> In the event that you’re not in our Member’s Only Facebook group, you probably didn’t see the announcement I made last Friday 12/17/21. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> If you didn’t know, by the end of the year I am looking give away $50,000 to various charities/people/causes that are making an impact on the world. Below is the “why” and “how” this was made possible. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> To give you an update on what I’ve been doing, I’ve been spending a lot of time developing my leadership with an amazing company called  <b> <a href="https://www.facebook.com/nextjump/?__cft__[0]=AZWqCQBCs0GsTwysxGDxHC7VqBQwAvJeboQbcyRZxYalz_edH94y6m2TxJPLG7EfDuHsai_wQ6vg5-yP6E5vEizL5Kvz-4sAee4EQHP5bJfR4g29FEf5CUkDNxXvZe_-Tv4Zn3QIMAkm8y6kYN8Ww377&amp;__tn__=kK-R"> Next Jump </a> </b> . The easy story is that they have kind of taken me under their wing and have been investing time in helping me grow. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> As a side note, I wanted to give a special shout out to Brent French… Brent has been a mentor of mine since I can remember and he introduced me to Next Jump back in 2016 and re-introduced me to them at the end of 2020. The journey I’ve been on is a long story and I will certainly share it soon! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Next Jump is a $2B e-commerce company (maybe your business or work uses their platform called  <a href="https://prototypetraining.uplaunch.com/ui/edu.perksatwork.com" target="_blank"> <b> Perks at Work </b> </a> , which is their revenue business) but their social mission is to change workplace culture. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> I’ve been learning from them for close to a year now and have gotten more involved within the last 6-9 months. Last week, I was in NYC for my 4th Leadership Academy with them… they had the who’s who of leadership from the military, ranging from 2 star Admirals in the royal UK navy, to West Point cadets, to high ranking officers in the Navy, Air Force/Space Force and army… along with people like the former CEO of Coach… a lot of elite leaders. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> I’ve transitioned from being purely on the learning side to now helping to coach these leaders on leveling up their leadership through implementing targeted fitness initiatives. With all the work we’ve been doing, last Thursday (to my surprise… very surprised) they announced me as their 2nd external partner and Social Capitalist. This is incredibly exciting and truly an honor. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The co-CEO’s teach a free class every Thursday at 11am called  <b> Leadership in Practice,  </b> it’s where I met them and I continue to learn from them on their  <b> <a href="https://edu.perksatwork.com/landing3/" target="_blank"> Community Online Academy. </a> </b>  So during this class is where they announced it in front of the 40+ leaders LIVE in attendance along with 100+ on virtual. They brought me on stage… crazy nerve racking/exciting… I had to give a speech on the spot kind of… not my thing but had to get the rep in! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h2> But what does it mean? </h2> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Getting back to where this email started, now I’m 1 of 2 Social Capitalists. As a Social Capitalist they grant me $100k a year to donate to various charities, people or causes that I deem fit that I believe will play a bigger impact on making the world a better place. If I do well, they will grant me $1M to give… if I do well with $1M that will move to $10M a year. It’s a major task and responsibility for sure. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> By the end of this year, Charlie and Meghan (the co-CEOs) told me to donate $50k of it. I can talk to you all more about it in depth when I see any of you at the gym or if you respond to this letter, but where my mind is at right now is to rapidly find those that are “good from within” and that are <b>  doing the little things that allow others to do the great things they were meant to do. </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> I’m writing this letter to ask you for your help. </b>  You’re a trusted part were previously a trusted part of the community we’ve built at Prototype. Your recommendations are meaningful to me.  <b> If there are any organizations that you have a deep affinity too that you want me to look into or reach out to, please let me know and if you can, please help make an introduction. </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Lastly, Next Jump has become another family to me… I’ve introduced CrossFit to them, we’ve been experimenting with fitness and the impact on workplace culture… on how to help people become better decision-makers… better leaders. It’s all incredibly innovative and exciting… kind of like when we started  <b> <a href="https://www.facebook.com/PrototypeTraining/?__cft__[0]=AZWqCQBCs0GsTwysxGDxHC7VqBQwAvJeboQbcyRZxYalz_edH94y6m2TxJPLG7EfDuHsai_wQ6vg5-yP6E5vEizL5Kvz-4sAee4EQHP5bJfR4g29FEf5CUkDNxXvZe_-Tv4Zn3QIMAkm8y6kYN8Ww377&amp;__tn__=kK-R"> Prototype </a> </b> … but now working together, I believe even better things are to come. I already feel it. I’m genuinely excited about the impact that can be made. </p> </div> <div data-rss-type="text"> <p> I’m looking forward to this next phase and I appreciate you reading this. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Mike </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> P.S If you want to watch the video of them announcing me as the 2nd Social Capitalist, that link is below. Check it out (38:30-51:00) </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/a-letter-from-mike-becoming-a-social-capitalist/"> A Letter From Mike: Becoming A Social Capitalist </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 23 Dec 2021 11:22:00 GMT http://www.prototypetraining.com/a-letter-from-mike-becoming-a-social-capitalist/utm_sourcerssutm_mediumrssutm_campaigna-letter-from-mike-becoming-a-social-capitalist thumbnail http://www.prototypetraining.com/ep-64-the-community-conversation-damon-walsh-the-artist/utm_sourcerssutm_mediumrssutm_campaignep-64-the-community-conversation-damon-walsh-the-artist Thank you for checking out the Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 64: The Community Conversation-Damon Walsh (The Artist) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/12/Community-Conversation-1.jpg" alt="A man in a green shirt is standing next to a family" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out the Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-63-the-community-conversation-dan-mccarthy-planning-the-2022-holiday-party/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 64th episode of The Community Conversation and today’s guest is Damon Walsh! You won’t want to miss this episode as it’s a good one! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:01 <br/> All right, everyone, we have Damon Walsh on our Community Conversation today. I’m so pumped to have Damon on. We’re going back and forth for like, I feel like weeks trying to get this dude on the community conversation. Now he’s here. He tried to, like get out of it yesterday by using like his kids as an excuse. I’m just kidding. But, uh, but he’s here and I just want to welcome Damon. You know, welcome to the Community Conversation, man. </p> </div> <div data-rss-type="text"> <p> Damon Walsh 0:27 <br/> Thank you. Sup, everybody? </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:30 <br/> Yeah, so dude, it’s awesome to have you on. Um, you know, we usually kick these things off with kind of sharing your story. Like, how did you find the gym? How’d you get involved with Prototype? You know, take us take us back to day one. And where you’re at today. </p> </div> <div data-rss-type="text"> <p> Damon Walsh 0:43 <br/> Well, it’s been quite some time. So my wife, and Dirienzo’s wife, went to Providence together. So I’ve known Mark for for many years. And when we moved to Westboro, he was telling me about CrossFit. And, you know, I thought, like many people that it was just going to be a bunch of gymnasts and really strong people, and it wasn’t going to work for me. But eventually, you know, I got sick of going to sports club and picking up weights and looking around and just putting them down and leaving the gym. I knew I had to make a change if I was gonna work out and get some results. So I came to class and I think, you know, Brent French was there, and she in and a bunch of people and, man, it was they would always be like, what was the hardest part? And it was like, the whole thing you kidding? You know, after a while, it’s just, you know, you fall in love with the community and the people and the workouts become more routine. And, you know, I really enjoyed them. So, over 1000 workouts in and about, I think six years coming up on six or seven, maybe six years in. Yeah, it’s been great, man. I love it. I’m always trying to sell the package to new people I meet, you know, around me and stuff. And, you know, I’m telling you just like, like me, I think it takes people a little bit of time before they say, alright, I could do that. Because, you know, when you go into class, it’s always fun to see new people start and get into it. Because when you go into class, it’s, it takes a little while to ramp up. But it’s fun. </p> </div> <div data-rss-type="text"> <p> Mike Collette 2:22 <br/> Walk us through kind of like that, you know, experience cuz like, you know, Mark’s a pretty fit, dude. So I can understand why like, you know, the interpretation of like, or I guess the thought of, man, like, it’s gonna be a bunch of marks, bunch of go-hard like Mark no offense. You know, I can take shots at mark, but at the same time, it’s like, you know, it can be a little like, oh, I don’t know if, like, this is for me, but like, kind of walk through that, like that experience kind of starting out. And like, what those first like week, two weeks, three weeks? Like when did you you know? When you start drinking the Kool Aid, I guess? </p> </div> <div data-rss-type="text"> <p> Damon Walsh 2:57 <br/> Yeah. You know, I was kind of hooked on on just the people early. And in the virtuosity classes, I thought were really great. Because, you know, the movements were foreign, and, you know, just doing like a kettlebell swing. You know, the way I think you do it, and the way you do it a very different. Double unders. You almost do nothing to do it correctly. You know, I think that there was just, you know, just just learning the movements was fun for me. And then, you know, strength starts to come back in that, you know, I love, I love the strength portion of what we do. And yeah, I think that’s it. You know, it’s like, the more you show up, the more you start talking to people, the more you you know, I found like, a great network in the gym. You know, like, I think that the gym for me is, it’s just as much about the network as it is about working out. You know, sometimes when I don’t even feel like working out, I just show up, I see people I talk and then, you know, probably talk more than the coaches want me to talk at times, and then I wind up doing a workout and I sweat. And, you know, no matter how well I do it, I’ve worked out and I feel better. I went to thrive yesterday for the first time in I can’t even remember and it crushed me. But the rest of the day, I felt like man, I just worked out really hard. Yeah, I love that. Oh, look, you know, shout out to Carl, Carl’s gave me some awesome career advice this week. And Dan McCarthy’s come over and helped me, you know, with things around the house that I couldn’t do with three other men. And Dan just does it himself really. Graham helped me train for a marathon. I mean, all these all these goals that all these things that I I’m not sure how to do on my own. Somebody else has done it and they’re, you know, it’s a great community in that regard. </p> </div> <div data-rss-type="text"> <p> Mike Collette 4:56 <br/> So cool, man, like the specific shout outs like even this as early as this week he said like, Carl’s like career advice you guys are I think you guys are in like seems like sort of field like med devices and like sales and that sort of stuff. I feel like Dan is like the, the token like helper, that guy will just show like, if you need something he’ll just show up. Like, even if you’re like, Nah, I got it. I’m here. And I agree it’s funny, he can do the job of like several guys. And then that’s cool, on Graham helping you train for that marathon. Yeah. And it’s like, it’s so funny. Like, it’s such a common theme with these conversations and having people on here and just talking is like the the community the people like, it’s important and you develop these relationships. And I think you said it best; you found like a great network in the gym and it seems like you kind of leaned into that too. You know some people. I don’t know about what you think. But like you mentioned, like new folks coming in, like- I think like, some people will come in and, and they might like kind of keep to themselves, it takes a little time to kind of like get involved with some people, but, I don’t know, like, based on, if you were like a new person again, or you had advice for like a new person, what would that be in that regard of, you know, getting involved or, like, you know, making those connections, and like the importance of that? </p> </div> <div data-rss-type="text"> <p> Damon Walsh 6:19 <br/> I was a lot like how you just described, you know, like I was I was excited that I was working out and it was getting easier, and I was getting fit. But you know, I wouldn’t call myself an introvert, but I’m not, I’m not nearly as outgoing as I am when I’m at the gym. So, you know, initially I was more quiet. And the more I warmed up to people, and the more I built relationships, now I just kind of go in there. And it’s like, it’s kind of like a free space to, to, you know, communicate, however you want to communicate. And workout is hard or is as mellow as you want to. And I would just I would just know what your goals are. And I think we we used to I don’t know how you onboard people these days, but we used to, like write down certain goals. And that’s why we’re up the marathon I half marathon in mind. And then eventually I did a marathon, but if you know what your goals are, and, you know, just jump in and talk to people about them. </p> </div> <div data-rss-type="text"> <p> Mike Collette 7:14 <br/> So cool. Yeah, the onboarding process, like we do, like, you know, sit down and kind of do the goal assessment, like we call it a Free No Sweat Intro Session. And then you know, folks do the virtuosity like the one-on-one kind of like on-ramp. We actually have moved it from four sessions to like five sessions now. So we get like an extra, or we’re trying to do actually, which is kind of cool is, um, include, like, you know, members into that fifth session, like a buddy. That doesn’t have to be like a friend but like, you know, someone that like, you know, could be you and now you got like a two-on-one session with a coach. You can work on skills, but it’s also you can build a relationship and almost help coach like the new- </p> </div> <div data-rss-type="text"> <p> Damon Walsh 7:51 <br/> Yeah, or I think even more important, or what would be more important to me is that, you know, you always feel like you know, somebody better after you’ve done a partner workout with them. You know when you work out with people, you workout with people every day, but when you’re going back and forth with the reps. I did a workout with Garrett recently and that was crazy. And, you know, Garrett, great coach, and you know, everything but just one of these like animal CrossFit people. And I’ve never worked so hard. Tthe workout started with Karen. And then it went into like 300 double unders, which he did I think two thirds of and but we never dropped the ball Karen our time was so fast. And then we got out of the gym, we had to we had to do two or three laps. And I think Garrett beat me. I slowed us down by like another three minutes. But the important thing is, you know, he made me go as hard as I could when I worked out and now I feel like I know him a little bit better. </p> </div> <div data-rss-type="text"> <p> Mike Collette 8:48 <br/> That’s awesome. That’s so cool. That’s good insight. Um, I think that takes it takes like, I don’t know about you, but like, I feel like it takes time to kind of get into that mode. It’s funny, I would love your perspective, like talking about like partner workouts, like some people avoid the partner workouts because they don’t like they don’t think they have a partner, someone can like partner up with them or they don’t know enough people in the gym or they’re like actually kind of scared or intimidated to let someone down. You know, you don’t feel like you’ve been here for six years. You know, you basically everyone knows you. You’re like the, you’re like the guy. You’re the guy that drives on the walls man your the dude that like decorates everything. Everyone’s like, oh, that must be Damon right there. Um, but like, I don’t know, what’s your perspective on that? Was it like we always like that, you know, like, kind of get right into the partner stuff you weren’t? Like, how did that? </p> </div> <div data-rss-type="text"> <p> Damon Walsh 9:37 <br/> No I mean, I agree. I get I think people feel like that in in that’s just in your head. It has, you know, everybody just wants you to work out and get the most out of it. And, you know, everybody’s also getting the most out of what they’re doing. So I mean, you never slow anybody down or, you know, ruining somebody’s workout. You show up. We’re all having great time and we’re getting through it together. We’re gonna sweat. </p> </div> <div data-rss-type="text"> <p> Mike Collette 10:05 <br/> So funny. I mentioned for you guys that maybe don’t know. I don’t think everyone does know but you’re like this Master graffiti artist that just draws stuff on the walls you guys are if you’re listening all the awesome artwork at the front of the gym on the chalkboard is basically done by Damon and it’s like his creative mind. Like how did you like have you always just been an artist? Like what is it? I think I know your background a little bit. You grew up in like New York, right? Like, like, tell us about that. Like, how did you get into art like and? Yeah. Oh, I remember you showing me that. Yes. It’s so cool. </p> </div> <div data-rss-type="text"> <p> Damon Walsh 10:44 <br/> Four-story building. </p> </div> <div data-rss-type="text"> <p> Mike Collette 10:46 <br/> It’s so cool. So you guys are listening to this on like, on like Spotify or Apple podcasts like gaming just kind of showed a picture of this. What he said four story building or story to tell the story. I’m not even gonna ruin it for you. This is the picture that he just showed me walking murals. </p> </div> <div data-rss-type="text"> <p> Damon Walsh 11:04 <br/> The mural is 20 feet high. 15 feet wide. It’s on a four-story building. And it says marry me hope. And so that was 12 years ago. And now we have three kids and live in Westborough we all go to Prototype at times. </p> </div> <div data-rss-type="text"> <p> Mike Collette 11:21 <br/> So if you guys are listening Daymond just basically just crushed every single other person’s marriage proposal, because he basically created like a massive mural to ask his now wife hope to marry him back 12 years ago. How long did that take you to do? </p> </div> <div data-rss-type="text"> <p> Damon Walsh 11:37 <br/> So that mural I had a ton of help with. It’s a day’s work really. </p> </div> <div data-rss-type="text"> <p> Mike Collette 11:43 <br/> One day? </p> </div> <div data-rss-type="text"> <p> Damon Walsh 11:44 <br/> One day. Yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 11:46 <br/> Oh my God. Is that all spray paint? </p> </div> <div data-rss-type="text"> <p> Damon Walsh 11:48 <br/> That’s all spray paint. Yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 11:50 <br/> How did you get into like the art, like, I want to know that. Like, I want to know how you got into like just doing all this stuff. And then you again, you just started like doodling around at the, at the gym and stuff. </p> </div> <div data-rss-type="text"> <p> Damon Walsh 12:00 <br/> There was this guy in my in my neighborhood in Queens, who was super into it. And I don’t know, I guess we all just got into it. He was a couple years earlier. And we see his murals around town and kind of introduced ourselves. And we we talked a couple times a week. So you know, it’s like, he massive artist. And then you know, including my buddy who did most of that mural I just showed you. You know, he’s Georgia and Crosby’s Godfather, and just a really close friend. And, you know, I got into it when I was little, and didn’t I think much of it. And, you know, went away to college, and then came back in the work life. And then I think I wound up having an apartment. My friend James lived with me in Manhattan, in an apartment that I grew up in, which was an old department store or huge loft in Soho. The neighborhood’s completely changed, so unrecognizable. But when I lived with my buddy, who was doing these art murals all the time, that’s when I just started doing it more frequently and getting back into it. And, you know, through him, he was commissioned to do that massive Biggie Smalls mural I told you about. </p> </div> <div data-rss-type="text"> <p> Mike Collette 13:19 <br/> That’s right. Yeah. </p> </div> <div data-rss-type="text"> <p> Damon Walsh 13:20 <br/> That was like, if you catch the biggie, Biggie. I don’t know movie on Netflix. It pretty much ends on this mural that I did with with my buddy. And that was commissioned to him by this old school subway writer, named Lee. And if you just like Google Lee graffiti on subways it’ll blow your mind. You know, he’s in like, all the Subway Art books and stuff. I got to meet that dude. And I don’t know, I think art is is awesome. And, you know, my son is drawing all kinds of stuff. And he’s got a great imagination. My daughter loves it, too. And, you know, I think it’s just something that kind of clears the mind. </p> </div> <div data-rss-type="text"> <p> Mike Collette 14:02 <br/> So cool, man. I love it how you’re like, sharing it with your family and stuff, too. Is that natural? Or did you kind of get them into like the hey, let’s watch dad draw and then or did they just naturally it’s like what they kind of leaned into naturally. </p> </div> <div data-rss-type="text"> <p> Damon Walsh 14:15 <br/> Well, so it’s funny because my son is now doing bubble letters and that kind of stuff, too. And they look pretty cool. But when whenever we draw stuff in the driveway, I had this like, draw to book and we do all these characters or monsters or skate parks and stuff like that. No matter what I was doing. I was always like, adding letters and stuff on top of it. So I think naturally just progressed that way. </p> </div> <div data-rss-type="text"> <p> Mike Collette 14:36 <br/> That’s awesome. That’s so cool. Dude. I love hearing that. I mean, we’ve been talking about like making like a well not me, but like the idea of like creating some sort of like, I don’t know, maybe a mural but some sort of like journey, some sort of thing on the wall, which we have to keep chatting about but I mean, you’re the guy, man. </p> </div> <div data-rss-type="text"> <p> Damon Walsh 14:56 <br/> Well, I think I can make it happen or we can make it happen. The thing is, we have to develop a storyboard. So we need like, I don’t know, if you if you were to create like 10 or 15 slides and you just write the message in the vision, then you know I’d be or not even the vision if you if you wrote the message or the memory, I’d be able to create the vision behind it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 15:16 <br/> That is so cool. That is not how my brain works in terms of like being able to like take a thought and then make it into something visual, I can take, I can get thoughts but the making and creative I think that’s a special gift man. I want to circle back into the CrossFit side of things, typically, like in these conversations, like folks can kind of like recall some memories. I’m curious like, what are some of the things that stick out in your mind could be like events could be like particular workouts like some of the things that like stick out in your head of like your like, best memories and maybe like the not so best like you’re almost like I hate that hated that workout worse workout ever. Anything that comes to mind? </p> </div> <div data-rss-type="text"> <p> Damon Walsh 16:01 <br/> I remember getting through my first Murph or doing Murph. Getting through my first Murph was huge, and then being able to Murph under an hour was awesome. Obviously, for me not vested. But, you know, the last couple of times I’ve done Murph, it’s been in that, you know, 55 to 57 minute mark. So it’s, you know, it’s still fighting the hour. It’s not a natural workout for me. And, you know, for most people, I’d say, and when you show up for your first Murph, or any Murph, really, but the first one in particular, the gym is so electric, there’s just I mean, so many people, they’re just working out all over the place. It seems like it’s organized confusion, because, you know, everyone’s trying to jump on the rig at the same time. And then they’re just doing the other part of it anywhere. You know, so that’s really cool. My first Murph. I love the CrossFit Opens. One, like, I remember, we had this workout, you might even know what it was, but it was like, I think there was like box jumps and deadlifts. And then after, if you got past all that, you’d have to do all these pistol squats and then you had to do a clean and jerk at 225. </p> </div> <div data-rss-type="text"> <p> Mike Collette 17:20 <br/> Oh yeah, think I know you’re talking about. Yeah. </p> </div> <div data-rss-type="text"> <p> Damon Walsh 17:22 <br/> I couldn’t get past the pistol squats. But since we lowered the bar, that was my that was the first time I cleaned 225 and then I threw it over my head and Jon watched me and he said it. It looked like it went up in slow motion. Like it was just everything I had. So that was like a really cool memory. Yeah, I don’t even think that’s not even recorded in my regular numbers. Yeah, nothing sticks out of worst. And for me particularly nothing’s ever bad because you know I have a I have a radial 100 placement in my elbow some some movements I just can’t do and you know, there’s an opportunity to to you know, speak so highly of the coaches like no matter you know, no matter what’s hurting you and that goes for anybody, like just show up and work out because people are gonna do substitutes you know, they can provide substitute movements and then you’re going to be able to accomplish your goal for the day if it’s if it’s you know, getting good exercise winning and probably laughing with you know, someone’s gonna make you laughter. I love it. Yeah. I did want to say that you seem the hire really well like the coaches all different ages and all different people men women, and you know you’ve never missed it’s just incredible like everybody’s so great. So you know I have gotten to recently I’ve gotten to to spread out and just go to completely different my schedule has been different so I’ve been in the noon class more than ever working with Brian again and then haven’t worked out with Jon ina bit but I spent the last year working out with Jon and and then Ali’s awesome and Sam just crushed me the other day. And it’s awesome. Leah is incredible. I mean, just every coach is is awesome. And then you got Evan now. Is Jack coaching it’s like I did a workout with Jack too. And he’s like it just kind of like busting my chops on how bad he crushed me in the workout. But when you work out with people who you know, they’re just on a different level. You have a great time doing it and you laugh about it. So I don’t know. I think I just rambled on a little bit. </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:44 <br/> No, no, that’s awesome, man. I mean, that’s all unfiltered. That’s cool. Yeah, the I appreciate that. Yeah, we definitely have a lot of good coaches that that care. I think you really emphasize that I mean back to Jack. Yeah, Jack’s come in, like our Learning Development Program. Kinda like a future coach, shorter deal. Started as like an intern actually started in our kids program got into our adult classes. He’s been leaning a little bit more into the competitive side of like the sport of CrossFit. That’s a goal of his. He has a passion around like coaching and wanting to be a coach. And so we’re kind of helping him. He’s definitely our youngest coach, or coach and training, I should say. And he started out by working with a lot of the kids in our youth program that we have, but yeah, man, that’s, that’s cool. I appreciate you saying that. If there was if anyone, there was a coach who’s listening right now, I’m sure you appreciate it. Appreciate it, too. That’s cool, man. I appreciate it. </p> </div> <div data-rss-type="text"> <p> Damon Walsh 20:40 <br/> My kids favorite memories are when when the mixed martial arts used to be in the back, I would, I would bring them in I’d workout and they would just run around like crazy on that. And that’s like, my dad growing up in in, in New York was he’s been doing Tai Chi my whole life. And I remember that him doing tai chi, and I will be running around on some mat. Well, what’s going on. So it’s kind of like, you know, I’m remembering my childhood when I bring my kids to the gym. </p> </div> <div data-rss-type="text"> <p> Mike Collette 21:10 <br/> That’s so cool man. Bringing it all full circle man. It’s all about community. It’s all about family. Um, I want to get into the rapid fire round of these questions. I hope you’ve prepared mentally. Especially if you’ve watched these before, I haven’t changed the questions. I always say that I’m gonna change them. I never change them. It’s a bad habit. But there are I’ve added parts so so first one favorite movie of all time, favorite TV show of all time. And then what are you currently binge watching? Those are three questions into one question one. Three parts of question one. </p> </div> <div data-rss-type="text"> <p> Damon Walsh 21:43 <br/> All right. So I recently True Romance came that came to mind. But if I say they get all time favorite movie, it’s probably have to be Goonies. Goonies. Classic. Hugo’s Anchorman was amazing to favorite TV show. What I think by Ozark is a series I’m really into. And if you want to binge binge watch something that is it’s really funny, but hit or miss. It could be like some of them are just, there’s they’re out there. But it’s it’s an old. It’s an old writer of SNL. It’s called I think you should leave and it’s made produced by Tim Robinson. </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:23 <br/> Tim Robinson. Do you and Jon talk about that? </p> </div> <div data-rss-type="text"> <p> Damon Walsh 22:29 <br/> Sometimes I just text Jon ridiculous things. I text him a couple of skits, I think. </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:34 <br/> And he knows because he watches that. I remember one of those skits which you’re still writing it is hit or miss but it’s it’s wildly uncomfortable. But there’s that one skit with the the movers in the house like stomping on the couch, telling the story of like, he’s like a lawyer. And he’s like-. If you’re listening this right now you have no idea what we’re talking about. So go and watch that show. Whatever the episode is, just Google it. </p> </div> <div data-rss-type="text"> <p> Damon Walsh 23:07 <br/> That’s season one, episode one. </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:10 <br/> So funny. That part’s so funny. </p> </div> <div data-rss-type="text"> <p> Damon Walsh 23:14 <br/> He’s doing like a regular lawyer commercial. </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:18 <br/> So elaborate and then the other one that’s funny is when he goes into tour the haunted house or a haunted mansion. And he’s like, swearing and asking those questions. Any Oh, you can say anything? And he just says like, whatever gets kicked out. </p> </div> <div data-rss-type="text"> <p> Damon Walsh 23:37 <br/> Trying to keep it related. </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:39 <br/> So funny. Yeah, those are the two ones. I will leave it at that. Alright, so we got the movie. We got the show. We got the binge. Second question. I think you’re you’re gonna like this one. It may even be harder for you. A favorite musician, band, artist of all time, and favorite song of all time? </p> </div> <div data-rss-type="text"> <p> Damon Walsh 23:58 <br/> I don’t have any of those answers. </p> </div> <div data-rss-type="text"> <p> Mike Collette 24:00 <br/> I know. </p> </div> <div data-rss-type="text"> <p> Damon Walsh 24:01 <br/> Can’t answer it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 24:06 <br/> Okay, give me the story then. Alright. </p> </div> <div data-rss-type="text"> <p> Damon Walsh 24:07 <br/> Alright. So in high school, I had the opportunity to intern for Def Jam Records. So all through high school, I had turntables and buying records and anything that came out in 1990 I have on hip hop. So in, in that experience, I was there when they launched a red man’s muddy water album. A lot of I met Warren G was one of the coolest one of the coolest guys ever. He was he wanted me to like just take them out on Eighth Street and just chill out with Warren J like walking around Manhattan with with like a famous rapper. And every everything we did, we were kind of on the street team. So what we did was package records and send them to DJ so they can get radio play before they launched. And, you know, two records of every Def Jam song was always free is incredible. You know, like, it’s a great experience for DJing And if there’s anybody else watching who couldn’t help me out, I did try to convince my Collette to set up a DJ booth at the gym so we could spin records and CrossFit at the same time. </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:11 <br/> I would love that. </p> </div> <div data-rss-type="text"> <p> Damon Walsh 25:12 <br/> I would just show up and spin records, I wouldn’t even have to work out because I love the community. </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:16 <br/> Well you know what. Maybe we’ll do that, man. You find one and I’ll buy it and then we’ll just do it. I don’t know what those things cost. I don’t know what they are. But </p> </div> <div data-rss-type="text"> <p> Damon Walsh 25:24 <br/> I’ve got two turntables under my stairs, we can start with dude. </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:28 <br/> Dude bring them in and I don’t even care bring them in and do it on a Saturday. That’d be cool as hell. I think that’d be so cool. That would be so cool. All right. Well, that’s stories that does that mean the best story and I will take that as it as an answer. I’m not going to like press you on that that’s just I don’t think it gets better than that. Alright, um, last question is more like you know, family related which like favorite like frivolous activity family activity that you like to do could be like something you like do by yourself? Could be something to do your family but yeah, not working out. </p> </div> <div data-rss-type="text"> <p> Damon Walsh 25:56 <br/> Yeah, so if I’m by myself, you know, weather’s nice. I’d love to go golfing family we we go to Lake Georgia a lot. We we enjoy the beach. We you know we try to get a weekend in August up in Wells. You know, just running around all the sports and stuff. Tonight Crosby’s got hockey and Georgia’s got basketball. So you know, just hanging out spending time together. Last week, we watched Home Alone. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:26 <br/> Awesome. </p> </div> <div data-rss-type="text"> <p> Damon Walsh 26:27 <br/> It was just as funny to watch them laugh than it was to actually watch the movie. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:32 <br/> Awesome, man. </p> </div> <div data-rss-type="text"> <p> Damon Walsh 26:33 <br/> Yeah, just chilling with the family. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:34 <br/> That’s so cool. I love it, man. Well, Damon, I appreciate you being on the Community Conversation today. I always feel like when I do these, I learn so much more about folks. I feel like I learned a lot about you today. Everyone that’s listening right now, thank you so much for tuning in to the Community Conversation. Remember, every week we have new episodes of Community Conversation, whether it’s our nutrition special, or just a regular Community Conversation, connecting with one of our awesome members. So again, appreciate you tuning in. If you are listening to this on Apple podcasts or not, we are now live on Apple podcasts. So make sure to check it out there or on Spotify or you can watch this on YouTube. But again, David, appreciate you being on and we’ll see you soon everybody. </p> </div> <div data-rss-type="text"> <p> Damon Walsh 27:15 <br/> Thanks. </p> </div> <div data-rss-type="text"> <p> Transcribed by https://otter.ai </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-64-the-community-conversation-damon-walsh-the-artist/"> Ep 64: The Community Conversation-Damon Walsh (The Artist) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 13 Dec 2021 02:09:00 GMT http://www.prototypetraining.com/ep-64-the-community-conversation-damon-walsh-the-artist/utm_sourcerssutm_mediumrssutm_campaignep-64-the-community-conversation-damon-walsh-the-artist thumbnail http://www.prototypetraining.com/ep-63-the-community-conversation-dan-mccarthy-planning-the-2022-holiday-party/utm_sourcerssutm_mediumrssutm_campaignep-63-the-community-conversation-dan-mccarthy-planning-the-2022-holiday-party Thank you for checking out the Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and The post Ep 63: The Community Conversation-Dan McCarthy (Planning the 2022 Holiday Party) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/12/Community-Conversation.jpg" alt="A poster for the community conversation episode 63" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out the Community Conversation, brought to you by <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-61-the-community-conversation-amy-costello-feeling-welcomed/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 63rd episode of The Community Conversation and here to talk about the upcoming Holiday Party is Dan McCarthy! You won’t want to miss this episode as it’s a good one! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:02 <br/> All right, Dan, we’re live. This is like a special edition, I guess of the Community Conversation because it’s gonna be a full conversation and this is the only time we’ve had a repeat guest on the Community Conversation. So I’m super fired up about that having Dan McCarthy on here. We do these community conversation on a weekly basis. We also have a nutrition episode that Sam and Coach Jon do as well. But what we’re like discussing today is our annual community member holiday party. So last year, obviously, with COVID, we pivoted and moved everything to a virtual model. We like a virtual party, it was fun, everyone dressed up and we had a bunch of people on Zoom, we did awards and all that stuff. So this year, it’s great because we’re going to be bringing everyone back in and having that celebration in person. So Saturday, January 29, if you’re listening to this right now you’re the first ones to hear the day, we just started planning last week, and Dan and I are just going to literally spit ball back and forth, like some ideas and what we have. And then the last thing that I want to say is, you know, over the last like several events, we’ve been really leaning into this whole concept and idea of member led initiatives here at Prototype. And it’s been really interesting. And it’s, I guess, kind of experimental, we have the 24 heroes in 24 hours, which Mark Dirienzo kind of took the lead on. And it was by far our best, our best 24 heroes in 24 hours. And Dan, you were a huge part of that too kind of come in cooking for people and just being the man that you are. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 1:49 <br/> I just wanted to be around everybody. I could have done that for fucking 36 hours. I couldn’t make the first sorry, I swear too much. I couldn’t make the first bit because I was doing a tree climbing class. I was teaching guys how to climb trees. Anyway, I could have done that. That was easy for me. I mean, I didn’t do one workout, but I loved it. Oh my god, I love it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 2:08 <br/> Well, do you remember what I said you about that tree climbing class you shared yours made a YouTube video on how to climb the trees and then you sent it over to the guys and told me them you were gonna workout the rest of the day. But you know, didn’t take me up on advice maybe maybe next maybe next year. But um, so we we kind of tinkered around a little bit with the 24 heroes in 24 hours. Um, you know, recently actually, as of this week, you know, Jean Hanks, she kind of took the lead on doing this really cool kind of coach appreciation thing, which was really cool. I actually just got my my gift bags actually right here. I haven’t looked at anything yet. But she made little gift bags for every single one of the coaches. And you know, members had the opportunity to write little special notes for every coach, and that was on Tuesday. So that was really cool. So I haven’t read mine yet, so I’m not gonna read them now because they normally, I’ll tear up and stuff. I’m a sucker like that. Now leaning into our, our holiday party, like, we’re gonna collaborate and kind of talk a little bit about like, what are our thoughts on what we want to do? And if you guys are listening to this, we’d love your feedback. Any other thoughts you have? Dan, what is your vision of the productive holiday party if you like, do whatever you want to do. And by that I’m just putting this out there. This does not mean that this is what we’re doing, but Dan, what would you want to do? </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 3:21 <br/> Oh my god. Alright, so sidenote, the best part of planning a party just throwing shit out there and see, you know, like, best case scenario, could we do this so Alright, so what kind of party? So could we do ask like, dress up like black tie? Dress up like that? Like, do we give out a wall like envelopes have like members come up and present you know, like they do at the Oscars were like, you know, like people that are releasing a movie. And they’re like, anyway, they they have stupid banter and they say and now whatever. What do you think of that? </p> </div> <div data-rss-type="text"> <p> Mike Collette 4:17 <br/> I’m all in on that. That sounds awesome. I like black tie member present the awards, but like so before we get like, tactical, like I want you to… you can’t really call me back we’re on record here. So we’re doing live. Dan is in his car. I’m in my office at the gym. Dan’s driving fast, very reckless. I think the if you’re not watching this, right now his his phone is like behind the steering wheel. So you can see his face I don’t even know he must be sitting like setting it like in front of his odometer so you can’t even see how fast he’s going. Dan like paint the picture like what would be like your ideal party like the ideal prototype party like the feeling leather the tactical like the feeling like, what would you envision it being like? </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 5:14 <br/> Oh my god, all right, ideal past hors d’oeuvres if we’re gonna eat something hire a kid and they could walk around, we can socialize. Are we doing it the gym? like best case? </p> </div> <div data-rss-type="text"> <p> Mike Collette 5:30 <br/> I think we’re losing Dan. I can hear you now. We might have to take two on this. I’m just saying but uh, but but you got cut out but this is not. This is not live but you’re getting recorded right now. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 6:07 <br/> So where we cut out gotta be music. Bo’s food. Dance floors must. Kids? No kids? </p> </div> <div data-rss-type="text"> <p> Mike Collette 6:24 <br/> So again, like, paint the picture for me. Into the mind of Dan McCarthy. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 6:32 <br/> Yikes. So all right, let’s do this. Let’s have it at the gym. We’re having it at the gym. So like now I got to think about like, do people want to be inside outside? Do we have like a beer gardeny thing? Like set up lights happy if it’s like in January 29. And have like fire pits out in the parking lot. Having like hot toddies and like cold weather drinks. Where people can hang out outside. They’re like kind of COVID ish. Like cold a bit freaky. Like they can stay out there and they can see the party inside. Yes. Music out there, music inside. </p> </div> <div data-rss-type="text"> <p> Mike Collette 7:18 <br/> I love where your head goes. You go black tie. Past hors d’oeuvres. Then you go beer garden fire pit outside. Like, in my mind two completely different like vibes. But you’re trying mingling and then you got dance floor? I love it. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 7:33 <br/> Yes. So I’m thinking like black tight, like old style. You know, like the little mufflers where the chicks put their their hands in the things and they’d be all dressed in their, like, their long coats and their ear muffs outside like skating with like the finger skates. And, yeah, like, what do you think of that? We could do like, if it’s at night, and it’s in the winter we can have like ice sculptures. Snowman. Totally. </p> </div> <div data-rss-type="text"> <p> Mike Collette 8:09 <br/> I got the ice sculptures I like that. We used to do ice luges. We can’t do that though. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 8:25 <br/> like the attempt. I was gonna have ice luges because Brennan wanted the ice luges at the party that he didn’t come to, and I was ready to go. But then I thought you know, when you put your mouth. It’s like, there’s a lot of COVID issues. </p> </div> <div data-rss-type="text"> <p> Mike Collette 8:49 <br/> But I like the idea that I sculptures to the outside vibe we got the inside vibe. You know, we got the dance floor, buy more. So we’re gonna have a DJ. We already hired. We hired a bartender. And we got a popcorn machine. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 9:09 <br/> Love it. It’ll really give the movie award vibe. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:15 <br/> Yeah. The intention was that thought was we always we wouldn’t have we don’t necessarily have to do the popcorn thing. But the idea would be to have a movie night for the kids in the back while the parents are being able to like hang out, right? And we’ll have like the older kids kind of like, you know, chaperone or kind of like watch the kids in the back and then we have like stuff going on. But you know, I don’t know the timing on that. How long the kids stay out for parents bring them home. Like, all that sort of stuff. What are your thoughts on that? </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 9:50 <br/> I mean, I love our kids, like I love our kids, but they can kind of be an anchor to work because I don’t want to lose any attendees because they gotta like you know punch the clock and become you know parent again and I gotta bring my kid home. I really think save the date. Line your babysitter up to carry cuties this is your turn. This is gonna be all about you guys. </p> </div> <div data-rss-type="text"> <p> Mike Collette 10:16 <br/> All adults. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 10:18 <br/> I think so. Because the thing is if there was a movie, if there’s been a movie being played, and the kids are kind of plugged in, that’s cool. But like, again, I like music, music music, like we’re socializing, mingling, there’s, there should be two plays, there should be two playlists, the dance floor playlist, and the mingling playlist. But music is imperative. </p> </div> <div data-rss-type="text"> <p> Mike Collette 10:45 <br/> The date, so we got the we got the DJ, we have the DJ. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 10:47 <br/> We right so he would like, like, like, yeah, having like a background soundtrack to people hanging out, I think is kind of kind of key. So if I had my way I would adults only are like members only, like if the kids if they’re like, yeah, </p> </div> <div data-rss-type="text"> <p> Mike Collette 11:09 <br/> So we want to make it inclusive. So we want members, their their family, like their spouses, like the idea is to bring like kids for the idea like everyone integrated in here, but you’re thinking that might not work. So we’ll think on that a little bit. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 11:26 <br/> Yeah, cuz some some cuz some parents have like really young kids, and that they’re definitely gonna have to like punch the clock and be like, it’s their bedtime. We gotta go. And I don’t want to lose. Like I don’t want to lose shot. I don’t want to lose Jerry. I don’t want them to like have to leave. </p> </div> <div data-rss-type="text"> <p> Mike Collette 11:42 <br/> Yeah, true. No, it’s good thoughts. What else Dan? We could do whatever you want an unlimited budget, do whatever you want. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 12:13 <br/> Like a foam party. I have a giant foam sheet party. I don’t know. Like that’s. Yeah. Can we make this a rave? I know there’s so many people that don’t really dig that kind of music. But, yeah. Yeah. What else? Um, so food food. Like what makes the party? Oh, like, could be like, really get into and like get costume. Not like, like, period like period ish. Like, like old style Hollywood. Like if we’re going to embrace the the mufflers in the cold and the, like the hanging out outside and the classic, you know, that could be like, dress up. Alright, it’s like prohibition, could you make it game? Oh, I love games, of games, at parties. What kind of, um, anything that, like, is inclusive. It spurs conversation it spurs like, because it’s like, everybody comes in and they will always gravitate towards their clique. And that’s nothing wrong, right or wrong or anything, but it’s just the fact that’s just the way it is. But it’s something to like facilitate discussion and like this one. Like mystery game, but that’s that takes a lot of coordination. That’s a lot. That’s like yeah, you ever done that? Like an escape room type of thing? </p> </div> <div data-rss-type="text"> <p> Mike Collette 14:05 <br/> No, never. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 14:07 <br/> No, like, escape rooms are fun. But it’s not like, you know, like a murder mystery type of thing. But then now we’re going away from the whole, like, why are we there? We’re there. We are there to celebrate the members. We’re there to celebrate the year because it’s like a year in review. So like, we got to do a slideshow. </p> </div> <div data-rss-type="text"> <p> Mike Collette 14:44 <br/> This is raw uncut. This is like what a meeting of the minds is like with Dan McCarthy is sitting there going back and forth feedback just all over the all over the place. Like it doesn’t matter. But I like the slideshow. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 15:44 <br/> Yeah. Can I reveal that I finished the slideshow? </p> </div> <div data-rss-type="text"> <p> Mike Collette 15:49 <br/> I think you’ve already revealed it. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 15:53 <br/> Can I reveal that I’ve seen the slideshow? Like 50 times? Like, yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:02 <br/> I like when you ask for permission, if you can reveal something. And it’s like, it’s all live and raw and recorded. So you don’t have to ask permission but you did it. So but yes. 100%. So if you’re listening still, after all this. Like Dan, already made, like the idea is to do a slideshow, he’s already made the slideshow. It’s awesome. And if you know Dan it’s synced with music, and it’s got all these fun things. And I think everyone in the community is included in the slideshow. So. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 16:39 <br/> Now we got to pump the brakes on that, because we don’t want to we don’t want to hype it up too much. Because then they’re gonna be like, I’ve seen all the pictures or whatever. But yeah, no, okay, cool. So we got to do that. So what else? How else can you commemorate the year? How else can you commemorate the year? </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:58 <br/> We got to go decorations all over. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 17:04 <br/> So I’m thinking like drapes, I’m thinking drapes, like curtains like, like a theater, you know, like, they pull the curtain back through that. But the thing is, we can’t put that across Windows because the the beer garden people outside with their mufflers in front of the fire pits are not going to see in so that that’s a. </p> </div> <div data-rss-type="text"> <p> Mike Collette 17:27 <br/> It might be tough, we might have to make a decision to do one or the other in that event. But you know, it’s not the end of the world. You still make it work. All right, we might have lost Dan for just a minute. Again, he’s in his car. And he’s got his all over the place. So I don’t know if he’s got bad reception or not. But basically. And now it’s just me, we’ll see if Dan comes back in. But basically, this party is going to be awesome, we’re gonna have a lot of fun. We always do our member awards at the party is like Dan mentioned, this whole idea is this idea of our members presenting the awards, just like they do with the Golden Globes, other people kind of come up and present and give the awards to someone else. Maybe it’s the person the last winner. I don’t know, we’ll figure all that stuff out. But basically, only done I know, Dan’s even going to get back in on this call. So I’ll kind of keep it quick here. But basically the party the holiday party is Saturday, January 29. Here’s Danny’s back, January 29. Saturday, January 29, is when the party’s gonna be, it’s gonna be awesome. Make sure you throw it in your calendar. This is, like I said raw, uncut. I don’t care that it’s raw, uncut and not filtered. I think too many podcasts and stuff like this has to like, boiled down so you all know what a real conversation sounds like. This is a real conversation. But Danny, I was just, I was gonna I was gonna wrap it up because I know you’re gonna come back and I see you. But I was just letting everyone know reminding them January 29. Saturday, January 29th. 6pm’s when the party’s gonna start. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 19:12 <br/> I had such good ideas when’d I drop out. </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:17 <br/> Last thing we were talking about was the slideshow. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 19:21 <br/> Yeah, I’ve got so many good ideas. So we drapes, curtains. Around the beer garden. Yeah, you saw that right? </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:33 <br/> Yeah, those are those are good. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 19:35 <br/> Props. Red Velvet Rope. </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:40 <br/> Well, we got to get the paparazzi there so you got your route to contact the local newspaper you know the community advocate shout out the community advocate the Westboro patch, you know the local the local Westboro TV, shout out to all those locals. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 19:53 <br/> Can we do that? They’ll do it. They don’t got nothing to do. </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:56 <br/> I guess we can but we got all the raw stuff here. I got a lot of notes. So what we’re gonna have to do is start to, like, start breaking down what we’re going to actually do and then make those decisions. But we definitely need help, we’re gonna have to kind of get a committee so if you guys are listening, I’m sure that Dan’s gonna help recruit but we’re gonna get like a vision is like a little member committee all kind of getting together and putting this party on. Food. You know, we can get our door or yours is options for like potluck style, it will bring your whatever you want to do bring food, we will have a bartender food, drinks, all that sort of stuff you want, but if you want to bring stuff and be able to bring stuff, but you know, it’s it’s like, it’s like a community, and people like bringing stuff. But now what are your thoughts? No, what are your thoughts? </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 20:39 <br/> Personally, I would save money on the bartender have booze because like, no one’s gonna be stealing, stealing. It says like, serve your art, like what do you like? Like boom, like no, like, I don’t need a mixologist to form. You know, I would save money on the bartender and put it towards the budget for the food. </p> </div> <div data-rss-type="text"> <p> Mike Collette 20:57 <br/> The bartender is interesting, though, because it’s local bartender. It’s Debbie Huang’s dad, David Wong, who’s like, the famous bartender in town here makes the world famous myties. And, you know, you know what? The Asians haven’t been 100% made so we can still iterate? </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 21:17 <br/> Yeah, yeah. All right. Here’s the nuts and bolts it’s my luck and it’s not catered who’s gonna be like, Man, I don’t want to work there. I’ll think this thing up but </p> </div> <div data-rss-type="text"> <p> Mike Collette 21:31 <br/> You don’t need to work the food we can bring get food, bring out throw it on tables, people can go around starve themselves thinking our dinner, drinks kind of hang out, you know, all </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 21:40 <br/> for the party. The party that you go off at my place. We hired like two high school chicks that like, you know, restock the booze restock like the way if the ice was empty or whatever. Insanely helpful. Super cheap money. Like, yeah, </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:01 <br/> Dan, we got to use your network. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 22:03 <br/> I’m Angela Brown. Like I’m I’m in it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:06 <br/> Alright. I mean, we got some Rob planning down here. We got to make some make some decisions. Monday. Monday is typically our strategy day, so maybe we’ll revisit this on Monday and we’ll get the committee together. But uh, but yeah. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 22:19 <br/> Am I too intense right now? I’m sorry. </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:20 <br/> No, you’re never too intense. Only when you’re listening to above and beyond. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 22:27 <br/> Oh, no way to do it. Three weeks? No, it’s four weeks. December 27. In Boston, they’re gonna be here. </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:33 <br/> What are you talking about? I’ll come December. I’ll go with you. I got nothing. Mondays are tough. But if Erin, here’s my thing, Erin is like, let’s go. Then I’m there with you. And if I don’t go, I expect a FaceTime call from you. Show me what it’s all about. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 23:01 <br/> I’ll totally do that. </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:02 <br/> I assume you’ll totally stream it live in the face Facebook group too. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 23:06 <br/> I don’t know what the the the general consensus of Yeah, I kinda like I’m on it too much. I like I feel. There’s Dam again, turn that fucking thing off already. </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:24 <br/> Danyou got to realize our house is your house, you can do whatever you want. Just don’t just don’t you know, the only rule is don’t be an asshole. So you can go in the group, whatever, however much you want. You want to do live videos, you want to come in here and yell at people you want to find- I don’t care. Just have fun. It’s all about community. It’s the idea of like our family, one community. That’s what it’s all about. So all right, this is cool. You guys are listening. If you’re still listening, this is the these are the conversations that Dan and I have about stuff. And they go exactly like this every single time. So I’m glad that you guys got to got to listen in on our our little our mind mapping session. But again, the party is on Saturday, January 29. It’s gonna start probably around six ish PM, the details aren’t confirmed yet. But we do have our member awards. So you guys will be seeing some nomination stuff for that coming out soon. We also have our committee Club Award, which is like, so you know, all the folks that do more than 15 workouts in a month, you know, we highlight them on like social media. So at the end of the year, we pick randomly from a hat like the person like no, so again, if you have you around the committed, you know, the committed club for all 12 months, you would have 12 nominations in the right. So the more you’re committed, the higher probability that you’re gonna get picked, right? If you’re only in there, have a chance but you have a very less likely chance to have you know, the folks that have like, generate sure at the end of the day A year, we pick a committed club winner and they this will be our first committed club winner ever. So it’s gonna be pretty special. And </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 25:10 <br/> You gonna make like a trophy cup? </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:13 <br/> It’ll be pretty special. And they’ll be the first of the year and it’s a one year it’s basically it should be the the greatest award of the night because it’s it’s not sourced by the community. It’s sourced by your effort, you know, you being, you know, just committed person like in the community and everyone who’s in the committed club, even if you have to go anywhere there once has the opportunity to to win, it’s all at random drops. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 25:47 <br/> Wait a minute, right? If I only got one month of committedness, my one entry could not compare to Lisa’s 12 entries that she will have. There’s no way I’m more committed than Lisa. And I’m just using her as an example. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:06 <br/> There is an equal opportunity, though. It’s not so equal. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 26:11 <br/> So it’s like it is the greatest award but like </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:16 <br/> The greatest award of chance. Maybe we’ll do a different. Now you got me thinking after I just said it’s the greatest award. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 26:31 <br/> It’s the greatest achievement. So I’m thinking also like, if you had a cup and then every year and like a new a new name is added, and they get to bring it home and eat cereal out of it. But then they have to bring it back to the gym. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:49 <br/> Why is it always cereal why isn’t it like pasta, or like macaroni and cheese. Drink beer. You know. Lobster ravioli. You know, you got me thinking what do you think you got you got me thinking about this, how we’re going to pick the the committed club winner, I think I think I’m gonna eat my own words for saying this live on there that we might be, we might change and it just got me thinking about stuff. So this is this is the power right? of collaboration. And yes, ideas and like feedback idea you like us right idea. Anyway, you know, feedbacks important, that’s why we do our feedback stuff for the gym, and for classes, that sort of stuff. So if you’re still yet mental mapping, if you’re listening to this still, and you ever come in any of our classes, you can give all of our coaches or any of our coaches feedback on the classes, it helps us improve. So be candid, give your honest opinion gives us more information and data to help you guys get better. And that’s just like a little plug there. I didn’t plan on going there. But I think this was a that actually just brought up a good point just to this conversation. But But Danny, I think at this point, we got a lot of good stuff. I mean, any any closing thoughts? </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 28:10 <br/> Oh, yeah, no, I need help. We need help. Like, </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:14 <br/> We need help. We need a committee and I think we’ll I think we’ll get a committee going. For sure. I think we got some fine folks. Throw some folks out there that you want on the committee. I think I think Jean Hanks would be a good one on the committee. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 28:33 <br/> Traci Lake. Oh my god. Yeah. Like she’s a party girl. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:38 <br/> She’s a party girl. She knows how to throw a party. I’ve been to her St. Patty’s Day party. They don’t have them anymore. They used to throw an epic one. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 28:46 <br/> I’ve ever heard of their St. Patrick’s Day party. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:48 <br/> I think they stopped doing it in like 2015 or 2016 or something like that. But it was the Oh, so I got invited. There’s Collin and Tracy there have the parties. And that’s how I kind of met Marty and Lillian and Tim Furbish. And so at that one drunken night, I was able to corral those folks into the gym. They even gave me their phone numbers. I’m sure me to text them on Sunday morning saying you know you’re committed now. So we got Tracy late we got we got Jean any other people you’d like to throw into? </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 29:31 <br/> I mean, I don’t want to force anybody into it. But I just want to say that, like, yes, yeah, I am, like, totally inclusive, and like helping or getting like receiving people’s help, like 100%. And the more people involved, the the better it’ll be and easier. It’ll be throwing a party because it’s all about the details. </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:07 <br/> Awesome. Well Dan, I appreciate the conversation this is a fun Community Conversation because it was just all over the place. Drive safe. I know you’re still driving right now. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 30:21 <br/> I’m not reckless just fast. </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:23 <br/> Have a good rest of your day and I will be talking to you. You guys that are on still, thank you so much for tuning in to this week’s communication. You guys are the best we appreciate all you we love all you. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 30:32 <br/> Can we can we say like a secret code word. Just to like make sure that the people that were watching know the secret word. White Rabbit. </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:49 <br/> The matrix. There we go. I gotcha. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 30:55 <br/> It’s a rabbit hole. We just fell down. A rabbit hole. Yeah. All right. Cool. </p> </div> <div data-rss-type="text"> <p> Mike Collette 31:02 <br/> Well, again, I appreciate it. Everyone listening. Thank you so much for tuning in to this week’s Community Conversation and we will talk to you all next week. Thank you guys. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 31:09 <br/> Peace out. Bye, see you guys. </p> </div> <div data-rss-type="text"> <p> Transcribed by https://otter.ai </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-63-the-community-conversation-dan-mccarthy-planning-the-2022-holiday-party/"> Ep 63: The Community Conversation-Dan McCarthy (Planning the 2022 Holiday Party) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 05 Dec 2021 14:23:00 GMT http://www.prototypetraining.com/ep-63-the-community-conversation-dan-mccarthy-planning-the-2022-holiday-party/utm_sourcerssutm_mediumrssutm_campaignep-63-the-community-conversation-dan-mccarthy-planning-the-2022-holiday-party thumbnail http://www.prototypetraining.com/ep-62-the-community-conversation-nutrition-edition-mythbusting-nutrition-myths-part-2/utm_sourcerssutm_mediumrssutm_campaignep-62-the-community-conversation-nutrition-edition-mythbusting-nutrition-myths-part-2 Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on The post Ep 62: The Community Conversation Nutrition Edition – Mythbusting Nutrition Myths (Part 2) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/12/Nutrition-Conversation-2.png" alt="A man and a woman are standing next to each other on a poster for the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! ( <a href="https://prototypetraining.com/ep-61-the-community-conversation-amy-costello-feeling-welcomed/"> Check out our last episode here! </a> ) </p> </div> <div data-rss-type="text"> <p> For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Hally will be busting some very common nutrition myths. If you’re looking to learn more about nutrition for yourself or pick up some tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Jon 0:02 <br/> Right. Welcome to the community conversation. Sam and I are back with another nutrition episode. This is actually a part two from what we did two weeks ago, we took last week off because of Thanksgiving, we’re back finishing our popular food myths. So we went, we’re literally just reading off of a list of popular foods this week. Last podcast, if you didn’t listen to it is it was the top 10. Now we’re going through 11 to 20 on this list, so And Sam and I are basically just going to talk about some of these myths why they might be mis and what, um, you know, basically what we know about it, we’re just going to give you our thoughts. So number 11, we’ll just start it right off number 11 was organic food is better for you. This is great, because this is like one of those ones, it’s just like, it’s like religion, it’s like you can’t, you can’t say that it’s not. So I guess we’ll have to put it put it in the best way possible. Pesticides are used on natural foods as well as organic foods. So the argument with organic foods is that they are better because they don’t use pesticides, which is false, they just use natural pesticides. So one way or another, you need to use pesticides on produce, in order to preserve the food from you know, getting, you know, eaten by bugs and things like that they need to be able to be protected from like natural things in life. So organic food still has to use those things, farmers still have to use those pesticides. And, you know, pesticides that are used on non organic foods are oftentimes, you know, really blown out of proportion because they’re synthetic, which just means that they’re not. They don’t come from nature. They’re they’re man made chemical. Sam, what are your thoughts on natural pesticides versus better pesticides? Because this is like one of the biggest things when it comes to why people might say organic is better. Did you give your two cents? </p> </div> <div data-rss-type="text"> <p> Sam 2:23 <br/> I mean, this is like like exactly what you said, it’s a hard one because it’s like this is a falls into the area of like people’s personal beliefs. And I’m never going to tell someone they like can’t eat a certain way when they want to. But yeah, at the end of the day, organic doesn’t mean healthy. And so like when we’re looking at like, okay, whichever pesticides being used for your organic produce, it’s still happening, like it’s still occurring. And if you’re eating organic produce, that’s awesome if you have the money to make that happen. And if you’re not eating organic produce, then that’s okay, too. For what it’s worth, when it comes to organic foods, like the label organic doesn’t actually mean that like everything that you eat is organic, like you could be eating, I don’t know organic, like rice cereal or something. And it’s not actually 100% Organic anyway. I think organics one of those like buzzwords in the nutrition world, that doesn’t always mean what we think it means, like organic is not synonymous with health. </p> </div> <div data-rss-type="text"> <p> Jon 3:26 <br/> Yeah, I mean, I think the big thing when it comes to the organic versus non organic argument is that some people think they can’t eat healthy because they can’t afford organic produce when like, understanding that organic is not inherently better for you, in the sense of you know, the nutrient content that you’re going to get from getting non organic broccoli versus organic broccoli. It’s like, it’s like the saying of don’t miss the forest for the trees like focusing on getting organic without focusing on the fact that you’re eating more fruits and vegetables, whether they’re organic or not, is going to improve your health. So I think that’s one of the big things when it comes to the organic conversation is just like, people just get caught up in like, okay, like, it’s, it’s like a, it literally is like a like a religious thing is that if you’re not eating organic, then you’re not doing the best that you can do. And I just, you know, there’s so much that goes into, you know, what people can afford, and if more people are eating fruits and vegetables, you know, there’s no need to stress over whether it’s organic or not. It’s really not that big of a difference. </p> </div> <div data-rss-type="text"> <p> Sam 4:37 <br/> Regardless of which kind you have, you should like still be washing it before you eat it. So </p> </div> <div data-rss-type="text"> <p> Jon 4:42 <br/> for sure. Um, okay, so number 12. We’ll move on number 12 is you shouldn’t drink less than eight glasses of water a day. And I’ve never heard that exact number of whether you should drink eight glasses of water A day. I mean, some people might need more than eight glasses of water a day. And some people don’t need that much just because they’re not as active in their smaller, I mean, how much you want to get into this one. </p> </div> <div data-rss-type="text"> <p> Sam 5:12 <br/> I feel like this falls on me, like, everything depends on the person and like, you’re never gonna tell a large group of people that they should be having a specific number of anything. Because nothing is the same person to person. So like, I mean, I’m gonna tell most people and most people listening to this, that you should have more than eight glasses of water a day, because you come to the gym, you workout regularly, like, Staying hydrated is one of the best things you can do for your body. Um, there are people that like 64 ounces of water is going to be a okay for them. There’s also people with certain health conditions that need to be on fluid restriction, and should not be drinking anywhere close to 64 ounces of water a day. So yeah, no, this is one of those ones where I’m saying, we don’t make blanket statements. So I need a glass, some don’t. </p> </div> <div data-rss-type="text"> <p> Jon 6:03 <br/> So let me ask you that question. Because that’s something that I’m not familiar with is like, what what type of people may not need, like it would be harmful to have 64 ounces of water? </p> </div> <div data-rss-type="text"> <p> Sam 6:15 <br/> Yeah, so like, pretty much the best example of this is like the cardiac unit in a hospital. Most people are on fluid restricted diet. Like I don’t know how much everyone knows about like hospital or John, if you’ve ever been like admitted to a hospital, but like me go in, the doctor will put you on a specific diet plan. So like, you would most likely be on just like a regular diet if you go in for like a broken bone or whatever it might be. But then, like people who go in with certain medical conditions might be on like a salt restricted diet, or a fluid restricted diet doesn’t like two of the most popular ones. And so you’ll see the fluid restriction, most likely and like the cardiac unit, most of those patients will be on fluid restriction. Because too much fluid affects the efficacy of certain medications. And also like taxes the body systems too much. So you have to be careful. It’s like a specific balance that everyone has to be in. So they won’t be getting 64 ounces of water a day. </p> </div> <div data-rss-type="text"> <p> Jon 7:12 <br/> Now is that is that usually like in like a like under medical supervision type of thing? Or does the normal day to day person some people have like, certain medications that they’re on the like their day to day life? They have to really watch how much water they drink. </p> </div> <div data-rss-type="text"> <p> Sam 7:30 <br/> Yeah, some people do, depending on how severe their condition is. It’s kind of like some people with heart disease will like be on a salt restricted diet. Like they can’t have more than two grams a day. It’s prescribed by a doctor, but they have to do it day to day in their normal life. Same kind of thing with fluid. </p> </div> <div data-rss-type="text"> <p> Jon 7:47 <br/> That’d be so hard to have lesson of the day. </p> </div> <div data-rss-type="text"> <p> Sam 7:50 <br/> Yeah, it’s real tough. Oh, my Mrs. Mrs. Dash is a is a seasoning. That’s where that came about. </p> </div> <div data-rss-type="text"> <p> Jon 8:00 <br/> Really? Okay. Yeah. Alright, so we’ll move on number 13 is carbs aren’t good for your body? </p> </div> <div data-rss-type="text"> <p> Sam 8:09 <br/> This is the dumbest thing I’ve ever heard in my entire life. </p> </div> <div data-rss-type="text"> <p> Jon 8:12 <br/> I mean, I agree. Why don’t you elaborate? </p> </div> <div data-rss-type="text"> <p> Sam 8:17 <br/> I mean, I feel like we talked about this ad nauseum. Like your body literally needs carbs to function, your body literally survives off the carbs. If you don’t have carbs. I mean, you can you can last a certain amount of time, but that’s your major energy source. You need carbs to break down into the sugars in your body that help you think and sleep and walk around and do all the things you need to do to be a living person. So if you don’t get any carbs in your diet at all, then you’re severely lacking in an entire macronutrient. That is never a good thing. No, do </p> </div> <div data-rss-type="text"> <p> Jon 8:54 <br/> you think that like this whole myth like occurred, like, in the early 90s When Atkins was like a huge thing when it was all about like, low carb high fat, which is kind of recycled now. They just call it keto into the act. </p> </div> <div data-rss-type="text"> <p> Sam 9:10 <br/> I think so. What because for a while it was fat was bad. Like remember when that was a thing? I mean, I don’t because I don’t think I was alive during that. But </p> </div> <div data-rss-type="text"> <p> Jon 9:20 <br/> But I mean, they all come on. Yeah. </p> </div> <div data-rss-type="text"> <p> Sam 9:23 <br/> Yeah, like for a while fat was bad. Carbs were bad. Like, yeah, they’re not bad. They’re so good for you carbs are like, I mean, obviously we prioritize protein, but like carbs are awesome. Any cards? </p> </div> <div data-rss-type="text"> <p> Jon 9:37 <br/> Right? And I mean, it probably also like this myth probably also happened when, you know, it was a big emphasis on the glycemic scale and like insulin spikes and all all that stuff when I’ve come to realize that the glycine rescaled really didn’t have too much of an impact on on overall health. It’s more of like an acute indicator. of what you’re doing versus like a, like a long term negative health out outcome. But Okay, so next one that we got is gonna move on to coffee will stunt your growth. </p> </div> <div data-rss-type="text"> <p> Sam 10:21 <br/> Have you ever heard this? </p> </div> <div data-rss-type="text"> <p> Jon 10:25 <br/> I mean, I’ve heard that a lot of things will send your growth like weightlifting will stunt your growth. And we know that that’s not true. weightlifting is great for you. I mean, we taught we like, we’ve like talked about this, like casually before, I mean, it probably is just a myth that occurred because their parents don’t want their kids all jacked up on caffeine. So they probably just like it’s not gonna be good for their growth development. And then some people probably just took it as is, and then became, I guess that’s how Miss Miss occur. </p> </div> <div data-rss-type="text"> <p> Sam 10:58 <br/> This is how they all started as parents just tell their children lies. And then children never do research. </p> </div> <div data-rss-type="text"> <p> Jon 11:05 <br/> There’s no yeah, there doesn’t seem to be too much research on showing that coffee does stunt your growth. So I mean, good thing that always pay attention to, if you’re, if you are looking into science is that, you know, if there’s a claim to be made, and there’s not anything that back up the claim, or there’s very weak evidence to back up the claim, then it’s good to keep it in mind. But it doesn’t necessarily mean that it’s true. There’s like, if there is something that there’s not enough evidence on something and more evidence starts to come out on it, that’s when we start to, you know, change your point of view on uncertain things. But until there’s evidence to be provided it this one doesn’t have any, doesn’t have much evidence on it. </p> </div> <div data-rss-type="text"> <p> Sam 11:48 <br/> I mean, for what it’s worth, like caffeine is on the banned substance list for like the Olympics, right? Because like caffeine can have a positive effect on athletic performance. So if anything, I feel like logically using that coffee is going to do the opposite of so your growth. </p> </div> <div data-rss-type="text"> <p> Jon 12:05 <br/> Yeah, probably helped me move more. Yeah. Number 15 is eating small meals throughout the day will boost your metabolism. I used to I used to believe this one, like wholeheartedly, I was like, this makes a whole lot of sense. Like, it’s like throwing wood on a fire you need to keep there. You need to keep getting that fire to burn, you know, you don’t want to do like die out. But I think where the myth lies is that you actually have to eat small meals that you have to eat every few hours for to have a functioning metabolism. And it really comes down to just consuming enough calories. So you don’t have like overall, like metabolic adaptation where your metabolism slows down, because you’ve been eating 1200 calories and occasionally binge eating because you’re playing catch up and your your body literally gets worried that you’re starving it because you’re just not eating enough. But it doesn’t have it doesn’t matter if you have six meals a day, or if you have two, two giant meals a day as long as the calories the same it doesn’t. Doesn’t really matter. So, yeah, eating small meals, if it works well for you, and you just feel better. Like not I’m not eating as much. That’s great. If you’re someone that is busy, and you just really enjoy eating like larger foods, let’s say you want to have two meals a day that are 1000 calories or three meals a day that are I don’t know 700 calories, like all if it equates to roughly the same amount of intake then metabolisms gonna be fine. And again, that’s just a random number. That’s not a everyone should be on a 2000 calorie diet. It’s a just an example. But do you have anything to add to that, Tim? </p> </div> <div data-rss-type="text"> <p> Sam 13:59 <br/> No, I feel like this one is people confuse metabolism with just like natural trending blood sugars of like, wherever you have natural blood sugar spikes and falls people like Oh, my metabolisms not working because my blood sugar is dropping. And it’s like that’s that’s how metabolism works. I feel like I say that sentence so many times in these conversations. Like that’s just not how this works. But yeah, like your metabolism still working even if your blood sugar is dropping. So like you feel tired at 3pm That’s like because of natural blood sugar drops. Like that’s how our rhythm works. But doesn’t mean you’re not metabolizing anything so you eat at the time to like keep your blood sugar at a safe and consistent level. But you don’t need to. </p> </div> <div data-rss-type="text"> <p> Jon 14:43 <br/> It’s so true, though. Like, people look at things like the acute effects of something versus like the chronic effects of something. Right. So if you were to have your blood sugar go up, right acutely, it’s stable majority of the time then you have nothing to worry about. But if you have chronic like high blood pressure or chronic issues where it’s always like in this like, not great zone, then that’s more of when we have higher risk for, you know, issues to, to arise. But I think people look at things like acutely a lot that’s like, like almost like every documentary that does a test. They’re like, okay, like, this person, like, ate this and their blood sugar went up, or they ate this and something happened when I was like, okay, but if you measure it for like, two weeks, and they ate that, did they have health outcomes? Like anything negative, like, no, okay, well, that’s because, like, who was acutely? So? Yeah, if you eat an ice cream cone, your blood sugars are gonna go up, you just continue to eat ice cream and continue to have your blood sugar elevated, then that’s not going to be good. Too much. Right? So um, </p> </div> <div data-rss-type="text"> <p> Sam 15:56 <br/> do you like if they tested your heart rate like right after doing a workout and they’re like, oh my god, 150 beats per minute. You’re dying because you’re way too high. </p> </div> <div data-rss-type="text"> <p> Jon 16:03 <br/> Yeah, exactly. That’s a perfect example is like, yeah, you do a workout. If you’re if your heart rates that high, like you should be concerned if it’s like that, like, for an extended period of time. Workout, it’s like, better understood that’s like an acute response to what you’re doing. Um, that’s a great example. Alright, number 16. Is eggs raise your cholesterol levels. Sam what’s up? </p> </div> <div data-rss-type="text"> <p> Sam 16:33 <br/> I said again, with the stupid fad diets for someone said that eggs are bad for you. And and here we are gonna love 30 years later. How do you feel about this one? Uh, </p> </div> <div data-rss-type="text"> <p> Jon 16:48 <br/> I mean, there’s two different types of cholesterol, you have your LDL and your HDL want to have a balance of having enough? Like, polyunsaturated monounsaturated, and then having like saturated, you don’t want to have like, the majority of your diet come from saturated fat, which eggs have some saturated fat in them, they also have some unsaturated fat in them. So the yolk in Yag, which does Yeah, contains cholesterol, but the egg also contains protein and other nutrients in them. So they just look at like the one thing of like, the cholesterol to be the, you know, to be something to be overly concerned, you got to look at like your diet as a whole. If you’re, if like, the main thing you’re having if the only fat sources you’re having is eggs and cheese and bacon, then yeah, great. But if you’re having like a variety of different types of fats, then it’s, it’s fine. I mean, there doesn’t seem to be too much issue. I mean, there’s so many people that have like five, six eggs a day that are completely, completely healthy, right? Like some people have a lot of, you know, they have like four eggs a day for breakfast. But their cholesterol is fine. Because they exercise, they eat a lot of fruits and vegetables, and a majority of their diet is well rounded. So, so looking at any food, and just like isolation is like, you have to put more context behind it. If you were to say ice cream is bad, or if you were to say eggs bad, you got to put more context behind like okay, well, how is it actually? How is it actually bad? Um, what are your thoughts on on the SAM, eggs and cholesterol? </p> </div> <div data-rss-type="text"> <p> Sam 18:32 <br/> I feel like this one’s such a hot topic. But like it’s always a hot topic, right? Like, I get emails in my inbox from the Academy nutrition. I’m just like the latest updates in like nutrition research on a daily and like sometimes weekly, depending on how how much new stuff is coming out basis. But I feel like, at least once a month, there’s some new article about eggs. And recently, everything is pointing towards the eggs or not specifically raising your cholesterol. It’s the total diet just like you said, it’s not one food. It’s not one part of a food. It’s what you do on a regular basis. that’s causing cholesterol to go up. Plus to like, when you look at studies like that, I think it’s important to acknowledge that sometimes, if you just survey people who eat six eggs a day and people who eat no eggs a day, like there’s other confounding factors that could be contributing to the data, right? Like someone who needs six eggs a day might have a tendency to overeat, right? Or like someone who only has two eggs a day might be someone who like, has that as a post workout meal. So there’s other factors going into it that aren’t just like the quantity of food going into them. That could be causing results. So everything that I’ve seen, especially in recent years is that eggs are not a contributor to high cholesterol. </p> </div> <div data-rss-type="text"> <p> Jon 19:53 <br/> Yeah, it’s like the the correlation doesn’t cause like correlation versus causation like You know, you can you can, you can put like a large group of people that eat a lot of eggs it’s also the same people that probably consume too much salt and probably get a cat often and it’s just like an association with like a poor overall diet it’s like if you took a group of people and you said okay everyone that shopped at Whole Foods we’re gonna go ahead and we’re gonna we’re gonna test their you know, their health markers versus people that shop at Stop and Shop. People shop at Whole Foods are already going out of their way to spend more money and they’re probably more health conscious already so it may not be the causation that they shop at Whole Foods might be the fact that there’s a good possibility that those people aren’t the same people that are not exercising and not you know, eating fruits and vegetables like 30 like thinking health conscious like they’re shopping at Whole Foods like they’re probably snobs about it anyway. </p> </div> <div data-rss-type="text"> <p> Sam 20:57 <br/> They have the disposable income to shop at Whole Foods, that’s for sure. </p> </div> <div data-rss-type="text"> <p> Jon 21:01 <br/> Yeah. Um, alright, so it’s number 17 Drinking milk. Drinking milk increases your phlegm </p> </div> <div data-rss-type="text"> <p> Sam 21:10 <br/> I feel like this is the one that like started it all with like you said this to me and it was just like I have literally never heard this before my entire life. Well, </p> </div> <div data-rss-type="text"> <p> Jon 21:18 <br/> this is always one like when I was growing up like I I don’t know where I ever heard it, but it was something that like whenever I got sick, I would like I wouldn’t have sugar I wouldn’t have milk I wouldn’t have like I wouldn’t have like a lot of things I’d have is soup. Like soup. Like holy Damien’s gonna fix this. So like the the myth is like that. That it just like increases like your like your phlegm in it like doesn’t help you like get over like, over cold. My I literally don’t know why. Let’s see if there’s anything on this. It says. It says on this are on this that. There’s nothing worse than dealing with phlegm the sticky mucus that hangs in the back of your throat when you’re under the weather. The good news is that the myth that milk increases the amount isn’t true. According to Mayo Clinic drinking it might make it thicker and more irritable than normal but it doesn’t make doesn’t increase phlegm adjust may upset your stomach impurity dealing with that type of stuff. Um, but it says it doesn’t cause phlegm. I don’t know why aware that one even started. I don’t know. Maybe someone that was like really clever. Just like yeah, let’s start saying that. Um, alright, number 18. ology tape. This one, Sam, because this one’s brown sugar is better than white sugar. Why is why is that? </p> </div> <div data-rss-type="text"> <p> Sam 22:55 <br/> I don’t know where people got this idea. I I’m assuming that it’s because they think that it’s less refined than white sugar. But brown sugar that you find in the grocery store is literally refined white sugar, plus molasses. And for those of you who don’t know, molasses is just sugar. So </p> </div> <div data-rss-type="text"> <p> Jon 23:19 <br/> what about raw sugar versus white sugar? </p> </div> <div data-rss-type="text"> <p> Sam 23:23 <br/> I mean, sugar is still sugar, it’s like this whole thing of like, you don’t want to eat processed foods, or you only want to eat organic, like all of your food is processed. I’m sorry to say that everything that you eat is processed unless you’re literally growing your own carrots in your backyard. From a seed, which has been processed for you into a nice packet, like, like everything we eat is processed. So whether it’s white sugar, brown sugar being processed for you, like it’s still sugar, your body doesn’t really know the difference. If you’re comparing it to something like white rice versus brown rice, where like you strip off part of the grain to get white rice like then that’s a little bit of a different story because there are different nutrients and like the brand and the German the endosperm like the components of rice, but when it comes to sugar and like sugar, sugar, like it’s still the same 16 calories per tablespoon or whatever it is, and your body perceives it the same way. So you </p> </div> <div data-rss-type="text"> <p> Jon 24:26 <br/> mentioned brown rice and white rice. I know that some people listening might be thinking, Well, does that mean that brown rice is better than than white rice? </p> </div> <div data-rss-type="text"> <p> Sam 24:35 <br/> No, I mean, brown rice is just basically like the shell is still on the seed is the simplest way to explain it, which means that there’s like a couple extra nutrients like Yeah, but the thing is white rice is fortified with other nutrients that aren’t necessarily in brown rice. So I see them as interchangeable and you should Choose your rice based off of what goes best with a dish that you’re making, not because you think one is healthier than the other. </p> </div> <div data-rss-type="text"> <p> Jon 25:07 <br/> Yeah, so when you go to Chipotle, like cheese, make sure you choose correctly. Um, alright, number 19, you can’t get enough protein on a vegan or vegetarian diet. I’ll start this one, because we talked about this a lot. And I think that people misunderstand, sometimes we’re saying you can get enough protein off a vegan and vegetarian diet is just the fact that it’s sometimes more difficult, especially if you’re like a novice to eating vegan or vegetarian, that it’s harder to get enough protein because you have to eat a larger quantity of food, which some people already have a hard enough time eating more food. So they’re either going to have to supplement by having more vegan or soy based type of proteins like like pea protein or soy protein, they’re going to have to supplement more in order to go ahead and get enough protein. Or they’re going to have to eat a larger quantity of things like black beans, and quinoa and tofu and things like that, which comes with more than just protein. It also comes with carbohydrates. So it depends on the it’s not that you can’t get enough it said it’s sometimes not as practical to get enough protein without just having like a little bit of length. Like let’s say eggs, and yogurt can just make it so much easier to have enough protein and that would still fall under vegetarian, I just think vegan is like a lot harder. But it’s totally possible you need to most people probably need to have a shaker to a day like that has to be like a regular thing they have in their diet, or they’re just not going to get enough. Um, what are your thoughts him? </p> </div> <div data-rss-type="text"> <p> Sam 27:02 <br/> Yeah, like you said, it just takes more planning, right, it’s a little bit easier, especially like with the like Western diets that were used to, to like cook up a chicken breast and get your protein in at dinnertime. Versus with like, vegetarian or vegan. It’s not that you necessarily need to replace that with something else. It’s just that if you take out like a chicken breast and you have like a potato and some vegetables, and there’s minimal protein in that. And so it’s you don’t want to have a strictly carbohydrate meal because having a balance of all the macronutrients on a meal is one more satiating, and to better for you in the long term. And I think the thing with vegetarian vegan diets is that it opens you up to more nutrient deficiencies. So like you said, like, it just requires more planning, and having a better awareness of the food that’s going into your body because you don’t want to be lacking in B 12, which is like the primary nutrient that’s going to come from animal proteins that’s not found in other versions of proteins that don’t come from animals. And so it’s like gonna require supplementation, and it’s going to require planning. And like, honestly, probably getting your blood checked on a regular basis, especially if you’re fully vegan, to make sure that you’re not deficient in more vitamins than you need to be. </p> </div> <div data-rss-type="text"> <p> Jon 28:19 <br/> Cool. Um, alright, so number 20 is eating an apple a day truly keeps the doctor away. I don’t even care about this math. Like I don’t know what this is don’t even know what this is. What is this just saying that like, is this just the same that like parents would say to their kids is just get them to eat more fruit. Like probably said, um, I mean, apples are, are good for you. If you eat an apple, and then you eat, you know, four Big Macs on a daily basis, that Apple is not going to provide you with enough health benefits to offset the poor overall diet that you have. So I don’t really know if there’s too much more to this except that there’s no foods, it’s inherently gonna be good for you. In itself, like it’s about the context of your diet as a whole if you have just like the myth of like, I wish this was on the list to have like, a grapefruit like burns tummy fat or like lemon in your like, like, like apple cider vinegar, like it’s like, those things like they just like having that one thing in your diet is not going to make you healthy. Or having that one thing that you would consider unhealthy in your diet is also not going to make you unhealthy. So what I mean is like, if you have an apple in your diet, it’s going to mean that everything else in your diet doesn’t matter. Just like if you have an ice cream cone, like everything else, you’re having all the fruits and vegetables and exercise and everything else like that doesn’t matter because you’re you Having that one thing that is like, not the most nutritious thing. It’s more like your diet as a whole. I mean, do you have anything to add for this apple one? Because I don’t really, it just kind of pissed me off. I don’t really? I don’t really know why this one I feel there’s a lot of other better Miss than that one. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-62-the-community-conversation-nutrition-edition-mythbusting-nutrition-myths-part-2/"> Ep 62: The Community Conversation Nutrition Edition – Mythbusting Nutrition Myths (Part 2) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 01 Dec 2021 21:19:00 GMT http://www.prototypetraining.com/ep-62-the-community-conversation-nutrition-edition-mythbusting-nutrition-myths-part-2/utm_sourcerssutm_mediumrssutm_campaignep-62-the-community-conversation-nutrition-edition-mythbusting-nutrition-myths-part-2 thumbnail http://www.prototypetraining.com/ep-61-the-community-conversation-amy-costello-feeling-welcomed/utm_sourcerssutm_mediumrssutm_campaignep-61-the-community-conversation-amy-costello-feeling-welcomed Thank you for checking out the Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and The post Ep 61: The Community Conversation-Amy Costello (Feeling Welcomed) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/11/Community-Conversation-2.jpg" alt="A man and a woman are sitting on a couch holding a dog .." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out the Community Conversation, brought to you by <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-58-the-community-conversation-macky-bergman-of-steady-buckets-changing-youth-sports/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 61st episode of The Community Conversation and today’s guest is Prototype of the Month, Amy Costello! You won’t want to miss this episode as it’s a good one! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:02 <br/> All right, everyone. We have Amy Costello here on the Community Conversation, aka our prototype of the month. I am so pumped to have Amy on, Amy, how are you doing today? </p> </div> <div data-rss-type="text"> <p> Amy Costello 0:14 <br/> I’m doing great. Thanks for having me on. I’m excited. </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:17 <br/> You’re so welcome. It is Friday, which means it’s virtuosity Friday, which I’ll ask you that at the end of the day. But Amy, why don’t you share with everyone kind of like, kind of your journey in fitness? Like how did you find prototype? Like, what’s, what’s that experience been like? Just kind of walk us through from the start to the beginning. </p> </div> <div data-rss-type="text"> <p> Amy Costello 0:34 <br/> Sure. So I would say fitness has always been within my lifestyle. So I was, I’ll be the first to admit. I was never an athletic kid, like do not throw a ball at me. I’ll duck but what I could do was I could get into a gym, and I it was like, I was in heaven. So you know, from the minute I was, you know, old enough to really go join a gym. I think I was 16 I had my license. I did so and I started out like Bally’s remember Bally’s at, like Lincoln Plaza. And you know, and I just loved it, I just, you know, it was always cardio because that’s what was in at the time or taking step class, but I just knew, you know, being in high school like this, this helped me so much, I was always a pretty. I was a very fortunate child, where I didn’t really run into a lot of challenges in life. So I don’t want to say like at the time, you know, it helped my mental health or this or the other thing, but you know what, it just made me feel good. So, you know, that’s a different story. Now I notice as I get older, it’s probably more important for my mental health than it is even for my physical health. But, um, so that was it. You know, I joined the gym, and I’ve been, you know, consistent with sticking with it through my entire life, like through my pregnancies through everything. And then I would say, let’s see, I was found prototype the first time about three years ago. And that was because I drove by every day when I was going to work. And I knew I needed something a little different. I was getting a little sick of you know, going and hopping on the treadmill or forcing myself to do weights that I really didn’t like to do. It was boring, but I just sort of kept up with it. And I think I stopped I might have either stopped in or I might have emailed and I believe I talked to Steve. And I went in I did a tour. And I thought oh my gosh, this is crazy. This is so unlike anything I’ve ever done. I’m super nervous. But I’m going to do it. And that’s what I did. And Jon did my initial classes, which was great. What are those called? Mike? I can’t remember. </p> </div> <div data-rss-type="text"> <p> Mike Collette 3:12 <br/> Our virtuosity session yeah. </p> </div> <div data-rss-type="text"> <p> Amy Costello 3:14 <br/> Yeah, the virtuosity sessions. I felt like an idiot because, you know, I never I had never lifted I had never like lifted weights like that before. And I felt out of breath. I like even though I had exercised my whole life, I had felt that it was just like, oh my gosh, this is so this is so hard. But I stuck with it. And it didn’t take long to really just feel like you fit in and you realized very quickly that everybody was rooting for you. So you go into those first few classes and you just you know have kind of no idea what you’re doing. And there was always somebody there to help you whether it was a coach or a member and it was just such a good feeling. Such a good feeling. So I think I stuck with that for I want to say about six months and then you may remember I got my puppy Brody and I had to like I had to take some time off because between having the new dog at home and then work and kids and family I said all right, you know what, maybe I need to pause but I quickly came back you know, I think I want to say within six months after that I was back in the gym because I realized that it wasn’t there was no reason that I that I couldn’t still be in there and then I was hooked you know then it was buying by the CrossFit shoes and you know like really like really like buying in and drinking the Kool Aid type of thing and that’s it. I mean, that’s my story. It’s been awesome. </p> </div> <div data-rss-type="text"> <p> Mike Collette 5:04 <br/> I remember you were like an afternoon, evening person predominantly, which is something you come in the evening a bit. I know. Mike comes in around that time to your husband and but now you’re like a like, more so like early morning like five and make that transition to kind of navigate and make life a little bit easier. What happened there? </p> </div> <div data-rss-type="text"> <p> Amy Costello 5:24 <br/> Yeah, yeah. So believe it or not, I was I’ve always well, you do believe it, because everybody who knows me will know, I am actually a morning person. So even as I was growing up, I would work out in the morning when I could. So that wasn’t unusual for me. But when I did start, I think I was taking the 430 class because because I would hit the gym on the way home. Yep. And then I decided to move to the mornings. And with COVID. That made sense, because I’ve been working at home ever since. Yeah. But morning is definitely definitely my time. </p> </div> <div data-rss-type="text"> <p> Mike Collette 6:09 <br/> And you mentioned like, kind of like what you stopped for a little bit, there’s some disruption, then you kind of got back into your you’re hooked. You said, bought the CrossFit shoes, drank the Kool Aid. I feel like that’s like a normal thing, like buying the shoes is kind of like, you know, and is that when you knew you kind of like, like, what was the moment when you’re like, this is like the thing that I’m doing like I’m all in, </p> </div> <div data-rss-type="text"> <p> Amy Costello 6:32 <br/> I just knew how much I missed it. I just missed it. I said, there’s nothing like this, like my fitness level. And the way my mind felt there was nothing like it. We all get that because anybody listening to this understands that. But for somebody on the outside, like, they, they probably think we’re a cult. </p> </div> <div data-rss-type="text"> <p> Mike Collette 7:01 <br/> It’s not the first time that people have referred to CrossFit or Prototype as a cult, but you can leave like you left for like six months, we weren’t like, yeah, you know, going to your house and pulling you back in. I was he was close, though. I remember sending you a couple emails. </p> </div> <div data-rss-type="text"> <p> Amy Costello 7:20 <br/> Yeah, you did. </p> </div> <div data-rss-type="text"> <p> Mike Collette 7:21 <br/> Yes. But no, it’s funny. Do you feel like it’s the workouts like how you feel? Is it like community? Is it like combination of those things? In your mind, like what was that thing that kind of kept you reeled in? </p> </div> <div data-rss-type="text"> <p> Amy Costello 7:36 <br/> All of the above definitely the work I was putting but it no doubt it was the people. Um, I like I would go to the gym previous to Prototype, I would put my headphones in, didn’t want to talk to anybody I didn’t want you know, it’s like don’t didn’t look at anybody. I just didn’t even want to make a connection with anybody. Whereas here, it’s it’s like social hour. And it’s fun. And I have made some amazing friends. And I just love the support. I love the community, the environment. I mean, my gosh, we laugh like that 5am class we laugh so much. So it’s like a party. </p> </div> <div data-rss-type="text"> <p> Mike Collette 8:21 <br/> And you wouldn’t think that parties start at 5am but they clearly do if you’re at CrossFit. I find it so hard to believe that you were like a headphones in head down like person that like the gym because you’re so personable and like bubbly. I did not expect you to not expect that I thought was not I didn’t think you’re gonna say that which is interesting to me but that’s like what most people kind of their experience right when like working out like on their own or going in to like a gym back decent valleys but like could have been like Planet Fitness or like a sports club right? Or any of the bigger gyms kind of you kind of in there and you’re in your own kind of world which is like, which is it’s a lot different than classes and stuff like that. When when you started kind of getting into a groove like there’s like a ton of stuff that we do right from like, the weightlifting stuff to the bodyweight stuff to the like gymnastics and the cardio like, What’s your favorite thing? Like what like, what like, what drives you? What are the things you’re kind of working on? What are your goals like that sort of stuff? </p> </div> <div data-rss-type="text"> <p> Amy Costello 9:24 <br/> So my favorite things are the things that I consider myself good at. So I love squats. I really enjoy like front squats, back squats, anything where you’re kind of where I’m more using my my base as my stat for my strength, I love those days. You know, I’m gymnastics is definitely a challenge for me. So getting better hanging from the bar, getting you know, toes to bar making some progress there, but like, I am still afraid to go upside down. Like I cannot kick up to the wall. You know what I mean? I just, it’s totally mental. Jack will be the first one to say I let my mind get in the way. And I know I do. I do that with everything. </p> </div> <div data-rss-type="text"> <p> Mike Collette 10:20 <br/> Now, so that’s interesting. You said that box jumps? Is that another mental thing? </p> </div> <div data-rss-type="text"> <p> Amy Costello 10:29 <br/> Yeah, but I think I’m over it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 10:31 <br/> You’re over it. So so so the reason I asked that question, I was at this, um, this training last night. And there’s a woman who said she couldn’t like jump on to like, this height of this box. We literally brought out boxes. And like we did some stuff we helped her and she was like, half an inch soon, we showed her the height difference, because like we stacked up plates and she didn’t really know the height, but she’s able to do it. Because mental not physical. She knew she was like, completely. Like not, she couldn’t do anything. Right. It was really interesting. But it’s like, it’s you’re so right. It’s so mental. The fear component. How did you get over that fear of like jumping on the onto the box? </p> </div> <div data-rss-type="text"> <p> Amy Costello 11:10 <br/> So I bought a soft box. And that helped. Leah helped me tremendously get over my fear. So and she did just that she brought out the box, we would put on weight, she would videotape me. And when I was jumping, she would say she’s like, Amy, she’s like, you’ve got inches above, you know, the height of this box. But as I’m looking down, I feel I felt like I was going to jump right over it. You know, and no matter how much she tried to tell me and then, but believe it or not, it just came down to that softbox. I just did it one day, and I just kept doing it. And I have gone back and forth. If I’m in a class where my legs are super tired in a workout. I get nervous. But I just have to stop thinking about it and just do it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 12:18 <br/> It’s It’s so interesting. Like, once you did it, it was like, the chain is broken, and you were just free. You’re able to keep doing it. You said you’d like the selected rights this day? Is that your decision to do that because you don’t want to hurt yourself or whatever. But you have the confidence to be able to do it. I’m curious, helping you get over the handstand fear. I feel like that will be something that we’re going to tackle. And I have some some ideas. I appreciate you sharing the things that scare you. What other things are there any other things that kind of scare you? In the gym? That like kind of like give you anxiety? </p> </div> <div data-rss-type="text"> <p> Amy Costello 12:58 <br/> You know, I will always get anxious on a anything that’s timed. And that’s just it’s not it’s not a terrible anxiety, but it definitely makes me a little nervous. Not nobody ever makes me feel like, like, who cares if I’m the last one done? Nobody cares. So why should I care? But that one definitely gets my gets my heart pumping a little bit before we before we start. Um, and you know, but no, it’s going it’s it’s upside down. That’s my that’s my thing. Yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 13:35 <br/> I’m so fascinated about like the fear stuff. You don’t avoid stuff though. Like you try it. Right. </p> </div> <div data-rss-type="text"> <p> Amy Costello 13:43 <br/> Oh, I I try it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 13:45 <br/> Yeah. Which is good. Like that’s good. The the reason I asked is like the, like, the time workout style, you’re like, skipping those workouts like you’re coming in, you’re doing it but still kind of gives you that gives you that fear, which I think is awesome. Right? And the more you do that, the better you feel. And same thing you kind of show that with it. Anyway, I’m just like, I think that’s really cool. And I don’t think we talked about that stuff enough. Because it’s like, it’s probably reflective and other things outside of like, the the workout right? Actually had no idea this conversation was gonna go this way. I’m just curious. Like, and again, we’re on the committee conversation is being recorded. I’m curious, like, if there’s any other like, like, kind of overcoming some of the fears maybe the box jumps we’re doing some stuff in the gym like is right. Have you seen like an impact outside of the gym? Or anything you can like think about? </p> </div> <div data-rss-type="text"> <p> Amy Costello 14:43 <br/> I can’t think of anything off the top of my head. I go, but when I do these things, um, definitely. It sets me up for my day. Hmm. So whether it’s overcoming something which really puts me in a really, really good mood like I’m pumped, I’ll talk about it you know, to anybody who will listen. But um, you know, for the most part, like on my daily schedule, I’m a very resilient person. And so I don’t feel like it’s really made a huge impact other than the fact that it just makes me feel really good. I definitely have my mind will get in the way of so many things. Like and I there was one day at the gym when we were doing double unders, and I couldn’t do it. And you looked right at me, and you were like, we’ll just do one. And I was like, Well, I can’t. And he’s like, we’ll just do it. And I did. And I was like, Oh, that wasn’t so bad. Why couldn’t I do this before? </p> </div> <div data-rss-type="text"> <p> Mike Collette 15:47 <br/> Well, you know, you’re very coachable Amy, which is important is a very important thing. You know, we all we all kind of in our heads, I suck at this conversation kind of went this direction, I’m so fascinated by talking about it, but like, you just brought up so many good points. And I think this is like really cool. Because it, I think, like anyone listening to this, that’s like a member or like, it’s like, familiar with, like, doing the stuff that we do in here. Like, there’s stuff that like scares us, right. But you’re like a perfect example of someone who’s like tackles the stuff that kind of scares them and, but still is aware of some things that’s that scare you. And they know that you have to, like, overcome some of those things. That is like a mental component. But like, when you break that barrier, like, just more success, and more stuff just continues to happen. And it puts you in this like, really good mood, and you feel really good about yourself, and you said you’re pumping you like, just tell everyone about it, which is really cool. I mean, that’s the stuff that like, you know, you don’t really hear outside of like, in from a gym, right? Like, you know, people come in here, they want to work on their fitness feel better, like work out, like, you know, the idea of like community and friends from anyone that’s not familiar with CrossFit is like, hi, like you said that from headphones in and I go and work out, but like this other like stuff within the movements and the things that we do, and like how that like, makes you feel, and like the challenges and like, setting goals and like being able to conquer stuff. And it’s just, it’s just really cool. And I appreciate you kind of sharing that again, I wouldn’t know this direction this is gonna go into so this is awesome. So, um, another question that I have kind of the change pace a little bit, cuz you’ve been in the gym for a few years now anything that kind of sticks on your mind, like favorite events or favorite moments that you’ve had, like, while being like at prototype, it could be anything from, you know, an external event to an internal event to like, a particular moment you remember, like, workout or friends or whatever, like anything that kind of comes to mind for you? </p> </div> <div data-rss-type="text"> <p> Amy Costello 17:46 <br/> Any of the hero workouts mean, they just mean so much to me, like it’s a totally different feeling. So the 2424 workouts in the 24, you know, 24 hours, I couldn’t go to that many I only went to a couple, but it was just a very special feeling to be able to be part of that. And, you know, Veterans Day, I practically started crying, you know, as we as you guys introduced, you know, what we were doing this for? So it’s very, it’s so meaningful to have that in addition to a workout. That makes any sense, you know, um, I also, I loved working out outside during COVID. Yeah, some of those cold mornings last year. I believe we were out until November. </p> </div> <div data-rss-type="text"> <p> Mike Collette 18:47 <br/> This time, yeah. </p> </div> <div data-rss-type="text"> <p> Amy Costello 18:50 <br/> And I can remember showing up one morning, and Jon looks at me, he’s like, where are your skis? I was so bundled up. But we would, we would just like we would be stretching and lying on our backs and looking up at the stars, because it was dark. And it was, again, it was just special and the fact that I have never seen a group of people. That was that were able to take a global pandemic, right, a global pandemic, something, something totally, that has just never happened in our lifetime and make such a successful business. I don’t want to say business out of it, but just turn everything to be so successful during that time. So many companies, but so many small employers closed, you know, how sad is that? And you you just turned you said, All right. This isn’t this isn’t gonna work. So what can we do? And you made it work, and there’s just such an appreciation for that. So those were some of my favorite times for those outdoor workouts. That was awesome. </p> </div> <div data-rss-type="text"> <p> Mike Collette 20:02 <br/> I appreciate that. And I agree with you. I think that it was really cool working out outside. I mean, a lot of work and it all said last time and it was ILM our fighting was got freakin cool. I think like, you know, when I think there was one day it was like below 30. And I was just like, you know, people are wearing gloves all under the barbells I don’t know. Yeah, we can’t really do this too much longer. Yeah, well, yeah, it’ll be it’ll be on ice skates in a in a cup. Yeah, no kidding. Which is which, which can get a little dangerous if you’re trying to throw some weights over your head. But uh, but yeah, no, that’s, that’s cool. You bring it up. That’s it. It’s funny because it literally was like about a year ago. So it’s a good reminder for how like the difference between this year and even to last year even though we’re kind of not over the stuff yet. But like, there is a there is a difference in terms of where where things are at which is which is really cool to kind of reflect on and speaking of reflection, since it’s Friday, it’s like virtuosity Friday, so yes, something we’ve been doing lately kind of internally with the team chairman, our members group and some folks have shared so you might be the first person that will like verbally share virtuosity, but the virtuosity like stance or doing the common uncommonly Well, it’s kind of like our gratitude. So, the idea is to you know, and it could be anyone in your life, right? So it could be like, you know, family member, like co worker, you know, friend, some anyone, but someone that like, helped you during the week or like, helped you grow up to succeed or something you just have kind of gratitude for but um, that’s what the virtuosity is so it kinda like you can get like a virtuosity, almost think of it like a token to something. So you know, with that being said, Who would you do your virtuosity be or go out to for this week. </p> </div> <div data-rss-type="text"> <p> Amy Costello 21:42 <br/> So this is so hard, because I immediately want to go to like my family, because they’re always there and awesome. Um, and I did have a co-worker that was like, just amazing this week, but I you know who it is. It’s Emily. Emily Oberlee. She has become like one of like, she’s just such an amazing friend. And just, she’s always there. She’s always there to listen, she’s always there to laugh with. And I just feel very, I feel so fortunate to have met her through this time. It’s not often as an adult you meet people that can be, like, become a good friend. I think that’s very difficult, you know, unless it’s through your kids and things like that. But like, it was really kind of neat to get to know her and, and I like there’s so many people, like I say that whole 5am classes, just awesome. And I feel so strongly about all of them. But yeah, I’m gonna throw it out to Emily. </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:51 <br/> That’s great. That’s great. I’m sure she’s, she’ll listen to this. And she’s gonna really appreciate that. So that’s a, that’s cool. We’re gonna word it. So I love that you shared that. And I’m going to make sure you share that in the members group too. But I’ll remind you after we get off this, we’re going to go sit by around now though, Amy. All right. Ready? Final three. I hope you prepared because I haven’t changed the question Did I should change the question said, I don’t I’ll change the key. So question one, favorite movie, favorite TV show of all time. So those are two. That’s Part A Part B and Part C is what do you currently binge watching right now if you’re binge watching any anything? </p> </div> <div data-rss-type="text"> <p> Amy Costello 23:32 <br/> Alright, so favorite movie and you’re gonna, you’re gonna laugh because I like very light hearted things. So favorite movie is hands down The Heat with Sandra Bullock and Melissa McCarthy. If I’m flipping through the channels in that movie is on. I cannot shut it off. I’m crying laughing. It makes me laugh. Favorite TV show will always be friends. You can’t go wrong. And then binge watching. It’s kind of funny, because I feel like I’m I’m a day late and $1 short, like anything to do with Netflix. People are like, oh, you should watch Breaking Bad. And I’m like, Oh, great. Is it new? You know, and it’s like, well, no, and it’s like, 20 seasons. And I’m like, yeah, no, I can’t do that. I’m always too late. But um, embarrassingly enough through COVID. I binge watched Grey’s Anatomy for the first time. All seventeen seasons. </p> </div> <div data-rss-type="text"> <p> Mike Collette 24:49 <br/> That’s a commitment right there. </p> </div> <div data-rss-type="text"> <p> Amy Costello 24:51 <br/> That was a commitment. But I have to say I love Ozark and I just learned it’s coming back on in January. </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:00 <br/> Yes, that’s an awesome show. Erin and I, we binge watched friends during the pandemic because that was the show that we well she’s seen it. I’ve seen like a couple episodes, but I wasn’t like, never really watched like friends. But that was a show that we binge watched as well and I thought that that was awesome. So I I can appreciate the friends because that’s a great show. Second question is two parts is a favorite band or musician whose music artists of all time, then that’s part A Part B is your favorite song of all time does not need to be from your favorite musician. </p> </div> <div data-rss-type="text"> <p> Amy Costello 25:39 <br/> Oh, I didn’t prepare for that one. Um, so favorite artists of all time is Elton John. Now, anybody who works out with me will be like, “You’re a liar” because every song that comes on in the gym, I’m like, this is literally my favorite song. Like that’s </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:07 <br/> Literally my favorite song. </p> </div> <div data-rss-type="text"> <p> Amy Costello 26:09 <br/> Literally my favorite song. But no, Elton John, I always go back to him. Love you know, we’ll just play it play it in the background all the time. And that song? Mike I was not prepared for this one. Um </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:33 <br/> First one that comes to mind. How about your favorite Elton John song? </p> </div> <div data-rss-type="text"> <p> Amy Costello 26:40 <br/> No, it wouldn’t be that wouldn’t be it though. Um I got nothing. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:48 <br/> You got nothing. We’ll revisit. We’ll try to come back to it. Because the last question is what’s kind of like your favorite activity to do outside of the gym. Could be with family. It could be by yourself kind of like your frivolous activity. You’re fun thing you like to do. </p> </div> <div data-rss-type="text"> <p> Amy Costello 27:06 <br/> Yep, definitely going to the beach. Love the beach. Yep. Yep. I love the water, I love the ocean. </p> </div> <div data-rss-type="text"> <p> Mike Collette 27:14 <br/> You go to the beach in the winter? </p> </div> <div data-rss-type="text"> <p> Amy Costello 27:16 <br/> No. </p> </div> <div data-rss-type="text"> <p> Mike Collette 27:17 <br/> Is there anything in the wintertime or coldtime? </p> </div> <div data-rss-type="text"> <p> Amy Costello 27:19 <br/> No, I would like to say I ski. But I’m a terrible skier. And the older I get the more I’m ready to give it up. I just you know, I’ll be honest, I love winter. I love snow. I love to be outside. So it could be walking the dog. It could be those are just great activities. And my other passion is reading. I’m actually much bigger reader than I am a like a TV watcher. </p> </div> <div data-rss-type="text"> <p> Mike Collette 27:49 <br/> Hmm. Are you part of the Prototype book club? That’s like the 5000 books that’s under the table at the front of the couch? Well, there’s a there’s 100 books over there. So there’s plenty of good ones. </p> </div> <div data-rss-type="text"> <p> Amy Costello 28:01 <br/> No idea. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:02 <br/> It’s a secret book club that a lot of the five and ladies seem to just donate books to for each other to certainly take so whatever is there is yours. So whatever. Take a look next time you’re in. </p> </div> <div data-rss-type="text"> <p> Amy Costello 28:15 <br/> I will take a look. I’m still going back to my favorite song, I can’t even think of one. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:26 <br/> Well, we’ll figure that out. That’ll be question of the day, maybe this coming week. So you’ll have some more time to prepare. I’ll let you off the hook on that one for now. But uh, but Amy, this is great. I really appreciate you being on the Community Conversation this week. And for everyone that’s out there listening right now, thank you so much for tuning in. Remember every week we have a new community conversation, whether it’s with our members here at Prototype or a Community Conversation with the nutrition crew, Jon and Sam or my leadership series. Tons of content that we’re putting out. So I appreciate you all listening. And again, Amy, I appreciate you being on today. Thank you so much. </p> </div> <div data-rss-type="text"> <p> Amy Costello 29:04 <br/> Thank you. Thanks, Mike. I appreciate it. Take care. </p> </div> <div data-rss-type="text"> <p> Transcribed by https://otter.ai </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-61-the-community-conversation-amy-costello-feeling-welcomed/"> Ep 61: The Community Conversation-Amy Costello (Feeling Welcomed) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sat, 20 Nov 2021 12:59:00 GMT http://www.prototypetraining.com/ep-61-the-community-conversation-amy-costello-feeling-welcomed/utm_sourcerssutm_mediumrssutm_campaignep-61-the-community-conversation-amy-costello-feeling-welcomed thumbnail http://www.prototypetraining.com/ep-60-the-community-conversation-nutrition-edition-mythbusting-nutrition-myths-part-1/utm_sourcerssutm_mediumrssutm_campaignep-60-the-community-conversation-nutrition-edition-mythbusting-nutrition-myths-part-1 Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on The post Ep 60: The Community Conversation Nutrition Edition – Mythbusting Nutrition Myths (Part 1) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/11/Nutrition-Conversation-1.png" alt="A man and a woman are featured on the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! ( <a href="https://prototypetraining.com/ep-59-the-community-conversation-nutrition-edition-24-heroes-in-24-hours/"> Check out our last episode here! </a> ) </p> </div> <div data-rss-type="text"> <p> For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Hally will be busting some very common nutrition myths. If you’re looking to learn more about nutrition for yourself or pick up some tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Jon 0:03 <br/> Hey, welcome to the community conversation. Sam and I are back with another nutrition episode. Today what we wanted to talk about was food myths, we actually pulled up a list that we found on the internet of most common food lists and we’re gonna read him off and we’re going to talk about him a little bit. This might be a part one of part two, because this might be a little bit of a longer episode, but uh, yeah, so I’m starting real time reactions coming out. Yeah, literally Great. Reading up this list. So this list is the </p> </div> <div data-rss-type="text"> <p> top 20 worst food miss? Um 2021. So this is like current kind of like what Miss are number one in the myth? A myth list is chocolate is in aphrodisiac? Um, I’ve personally never heard that one. The chocolates? Yeah, but I guess if you put two and two with Valentine’s Day, I guess I can see the correlation. Sam, have you ever heard this one before? </p> </div> <div data-rss-type="text"> <p> Sam 1:06 <br/> Yeah, I’ve heard it like with chocolate and cherries. I think oysters are like some kind of weird, gross slimy shellfish thing. It’s like sub posting raise your libido but like, I don’t think that that’s based in science. Like I’ve never heard that from like a scholarly article. I’ve literally only heard it from like, the people selling chocolate on Valentine’s Day. </p> </div> <div data-rss-type="text"> <p> Jon 1:27 <br/> Is there like, is there a bro science myth that you know of? Like, hey, like, eat this chocolate make you feel real good. </p> </div> <div data-rss-type="text"> <p> Sam 1:35 <br/> Honestly, okay, I feel like the first time I heard this was on like, </p> </div> <div data-rss-type="text"> <p> a show like Top Chef or something they like had a food challenge where they had to cook with, like aphrodisiacs. And I was like, This doesn’t make any sense to me at all. It’s like the same thing with super proof. It’s like eating a pomegranate is not going to like make you superhuman, like, I don’t think eating a chocolate bar is going to like raise your libido enough to change your sex life. </p> </div> <div data-rss-type="text"> <p> Jon 1:58 <br/> Yeah, maybe there’s like a placebo effect like people get people thinking this way the system? We’ll move on. So number two is eating fat makes you fat. This is a really common one. We both hear this all the time. Yeah, I mean, </p> </div> <div data-rss-type="text"> <p> Sam 2:18 <br/> this is what are your thoughts on this one. </p> </div> <div data-rss-type="text"> <p> Jon 2:21 <br/> It’s funny because you hear it both ways, right? Like you need a high fat diet to burn fat. And then you literally have the total opposite is like if you eat fat, you’ll gain fat. Guys, there’s difference between dietary fat and adipose tissue fat, so like, stored fat in our body, and also dietary fats and dietary fat is what you’ll be getting from your food. The only way to gain adipose fat is to be in a calorie surplus over time. And that’s how you’ll gain fat but eating eating an avocado or eating some peanut butter or almonds, like those contain fat in them dietary fat, they’re not gonna cause you to just magically like gain 20 pounds. If you eat it. It’s just it’s not how like, the body works. </p> </div> <div data-rss-type="text"> <p> Sam 3:16 <br/> Just like absorb that fat just through the skin or anything weird like that. </p> </div> <div data-rss-type="text"> <p> Jon 3:21 <br/> Yeah, you don’t even digest you just like as soon as you take a bite of like, you know, like coconut oil or something. It’s just like instantly goes into your like, like, skips the digestion just goes. It goes right. Um, do you have anything to add with that one? I mean, I that’s a that’s that is like a more of a common myth. Definitely more common than the one we read off before. What What are your thoughts on that? </p> </div> <div data-rss-type="text"> <p> Sam 3:48 <br/> Yeah, I hear that all the time. It’s like the the 90s trend was like don’t eat fat because fat makes you fat. And now and like the 2000s It’s like, don’t eat carbs. Carbs make you fat. So it’s like, you can’t cut out to entire, like macronutrients because you think they’re gonna make you fat. Like, it’s, I’m telling you all. That’s not how it works, though getting into deep science right now. Not happening that’s good for you within moderation, you know? </p> </div> <div data-rss-type="text"> <p> Jon 4:15 <br/> Yeah, I mean, there’s more, there’s nine calories per gram of fat per dietary fat than there is carbs and protein. But if you’re managing your overall caloric intake, like you could be on a low carb diet and still lose weight, you could be in a high, high carb diet and lose weight, it all kind of comes to like energy balance. So the best rule of thumb is to eat the foods that make you feel best and to pay more attention to your fullness signals, but we don’t have to really like fear. You know, whether or not a certain food is going to be totally detrimental to your if you have weight loss goals, um, alright, so I’m going to move on. So here’s it, here’s an interesting one. So eating carrots keeps your eyes healthy. I mean, I think we might have an idea of why this is a myth because of certain nutrients in it. But Sammy want to talk about it a little bit. </p> </div> <div data-rss-type="text"> <p> Sam 5:12 <br/> Well, so the idea I think, is if it didn’t come from like the the Bugs Bunny thing, like he’s parents, we can see the dark or something. </p> </div> <div data-rss-type="text"> <p> Jon 5:21 <br/> Yeah. To advertise to kids. So probably, </p> </div> <div data-rss-type="text"> <p> Sam 5:25 <br/> like, I feel like this is where this is coming from. Yeah, like so parents have beta carotene, which get converted to vitamin A, in the body, which like, helps multiple systems in your body, including your eyesight. Does it mean if you have glasses and you eat an entire bag of carrots every single day, you’re generally miraculously able to see no, yeah. I think that that’s probably what this is getting out of like, yeah, there’s no miracles solution to improving your eyesight like definitely having beta carotene on a regular basis, or definitely having vitamin A on a regular basis is going to prevent your eyesight from getting exponentially worse. Again, no, it’s definitely not a magic cure. </p> </div> <div data-rss-type="text"> <p> Jon 6:09 <br/> Yeah, I think it’s funny how there’s always like these superfoods and things like that, that it’s like, you got to have this. Your body has no idea if you’re having a carrot or not. Your body just sees like certain like nutrients in them. Different vitamins and minerals, different carbs, fats and protein ratios and your body uses it to fuel so your body has no idea if you’re eating a carrot, or you could be eating spinach and getting vitamin A your body has no idea. So alright, so anyways, um, oh, I used to I used to love. I still love believing this one as a kid. This is one that I believe for the longest time when I was when I was young is that it takes seven years to digest. That’s a good one. I really like that one. </p> </div> <div data-rss-type="text"> <p> Sam 7:00 <br/> Where’d you hear that one? </p> </div> <div data-rss-type="text"> <p> Jon 7:02 <br/> I don’t know if it was in like a. I don’t know if I first heard it in a TV show. Or if my parents told me it, it. My parents might have told me just because they didn’t want me like, like swallowing gum. But yeah, no, that would be that’d be pretty fascinating. If something could stay into your body for seven years. Like it’s just like, everything else just got pushed out except the gum. Just like it literally stuck inside your like your GI tract. </p> </div> <div data-rss-type="text"> <p> Sam 7:34 <br/> Yeah, because you need to know what </p> </div> <div data-rss-type="text"> <p> Jon 7:36 <br/> else to add to that. Except, like I don’t, there’s no way that that could ever happen. Like you’re like, you can’t go like gum wouldn’t just stick inside your body like that. Like, you know, like kids have pooped out gum before so it just it’s silly to like believe that, like, gum is good. I mean, it if it’s if it came out at the age of 14 then like, hopefully by 14 You’re not chewing swallowing your gum anymore. But anyways, um, no, that’s </p> </div> <div data-rss-type="text"> <p> if you’re trying to be healthy, you should only shop the perimeter of the supermarket. Sam, I’m gonna let you take this one because I feel like you got a you’re definitely yeah, here. </p> </div> <div data-rss-type="text"> <p> Sam 8:20 <br/> So this one is one. Okay, they’re not wrong, right? Like you can find foods that are less processed around the perimeter. And I encourage a lot of my clients to do this actually, like you walk in, you go to the fruit, you go to the back, get your knee you like walk around. If you haven’t gotten vegetables, yeah. Or like your yogurts, your cheeses, whatever. Like that’s pretty much all that’s around the outside of most grocery stores. The thing is, that’s like not a nutritionally complete diet, right. So if you’re only shopping the perimeter, you’re literally getting your produce. You’re getting your meats and cheeses, so like your protein sources, and then like I don’t really know what else is in most grocery stores around there. Mine has like the freezer section. So like you would go through the aisle with, like the frozen veggies to get out. Um, but like you’re lacking in nutrients. It’s like how are you going to get bread? Are you going to get rice? How are you gonna get past this, like those are on the inside aisles of the grocery store. So it’s like shopping the perimeter is a tool to use to like, fill your cart with things that are more nutritionally sound, but it’s not the end all be all because you will be lacking in nutrients if you never venture into the aisles. Plus the fun food is in the aisles like obviously, I’m walking through the chip aisle or the candy aisle or the ice cream aisle on a regular basis because you can’t I mean, I guess you can live life without the fun foods but it’s a lot less fun. </p> </div> <div data-rss-type="text"> <p> Jon 9:46 <br/> Yeah, I mean, there’s a lot of convenient things to like you can get can produce you can get like oatmeal, like there’s a lot of stuff that you can still get inside the aisles that sometimes can be more affordable and still be able to be convenient ways like instead of getting fresh pears, if you get canned pears and it gets you or your child to eat more fruits, then it can be more cost effective. And yeah, it can have a longer shelf life too. So if you’re overly concerned about wasting food, sometimes we can have some of those things in the house. Cool. So here’s one. Milk build strong bones. </p> </div> <div data-rss-type="text"> <p> Sam 10:26 <br/> Yeah, so like, again, milk is not the solution to building bones. Like, no food is a superfood. No. So the thing that makes milk, the reason milk? Well, I mean, this is like, I think people will get mad at me for saying some of these things. But the reason that milk I’m going to simplify it is a part of like, basically, the food pyramid, which is no longer the food pyramid is because it contains calcium. And so lots of studies way back when found that the American diet was severely lacking in calcium, probably because no one in the world eats, or no one in the US eats enough greens, but people were severely lacking calcium. So when you have milk, you get the calcium that you need. That being said, like literally anything else, if you have too much of a good thing, it’s not necessarily a good thing. So it’s like if you’re just chugging milk to build strong bones, that is, again, not the solution. One, that’s a lot of milk. I’m pretty sure there’s a challenge about drinking a gallon of milk and people grow up all the time, right, buddy? Yeah, yeah, like, eat some greens that also has calcium in it, too. </p> </div> <div data-rss-type="text"> <p> Jon 11:38 <br/> Yeah, I mean, I think we both agree the most, the best way to keep your bone shines, you got to lift weights, like you just said, sedentary and you just like eat a healthy diet, you’re still not really doing much to preserve your body because you’re not. You’re not strong, like you can eat all organic, you can go ahead and eat all the fruits and vegetables and eat the cleanest. But if you don’t exercise at all, like that’s like a huge piece of the puzzle. Um, this one’s very similar to the carrot one is, you know, like, eat a carrot. It’s better for your eyes. When really it’s like it’s a, it’s probably the most common source of calcium is what milk is, like you’re saying. Cool. So oh, that’s a fun one. I disagree with this one. This one is using the five second rule to ensure to ensure your food is still safe to eat. I disagree that you have five seconds to pick up your food. There’s no possible way that bacteria can get to it. Um, they did that. But, uh, what? You’ve, you’ve heard of this one, right, Tim? </p> </div> <div data-rss-type="text"> <p> Sam 12:46 <br/> Yeah, no, it was like literally on Mythbusters which, like, as a child was one of my favorite shows. So like, we should maybe we should just like pull from them. Well, those are they like dropped food on the ground. And like, tested, you know, like they did petri dishes, they swab the food before they swab the food after, like about as scientific as like a TV show science experiment can be and basically they found like, so like wet foods. Like if you drop like a like a piece of that pair on the ground, like you have like point one seconds to pick it up. Like there’s, there’s no hope there’s also like dirt and dust and gross stuff that might end up there. Right? It’s six to it. But if you drop like a cheerio, you’re golden. You can leave it on the ground, you can pick it up, like, I mean, obviously, there’s probably an upper limit to how long you can leave material on the ground before it grows things and you shouldn’t eat it. But yeah, it’s it’s pretty safe if you drop something. That being said, I would not eat something I dropped on the ground. </p> </div> <div data-rss-type="text"> <p> Jon 13:39 <br/> So all you’re saying is if your foods dry, you can eat off the ground. </p> </div> <div data-rss-type="text"> <p> Sam 13:45 <br/> If you’re Yeah, build up your immune system just throw stuff on the floor. </p> </div> <div data-rss-type="text"> <p> Jon 13:49 <br/> It’s dry, it’s fine. If it’s wet. Get some more. I wish I knew something that rhymes with that. Um, alright, so the next one is going to be a juice cleanse is last with a juice cleanse is a lasting way to lose weight. </p> </div> <div data-rss-type="text"> <p> Sam 14:07 <br/> Now, John, I’ll let you take this one. </p> </div> <div data-rss-type="text"> <p> Jon 14:10 <br/> I mean, no. I mean, alright, so most of these juice cleanses are super high in nutrients, but super low in calories. Whenever you reduce your calories, you’re going to lose weight. Is it can Are you going to keep it off that way? Like is that gonna? Is that going to be the solution to keeping weight off and being healthy? No, I would probably argue that it’s going to cause binge eating behaviors because calories like if you’re doing a juice cleanse or something along the lines of that, probably having somewhere around like 800 potentially less calories a day. God forbid like you do that for several days like I hear there’s like seven day glue juice cleanses like people lose Like 20 pounds in a week. Yeah, you’re not going to keep that off. First of all, if you go super, super low calories and people don’t understand too, if your calories go super low, your body depletes stored glycogen stored carbohydrates, carbohydrates hold on to more water, right. So when you eat carbs can retain a little bit more water, your body can store up to 400 grams of carbohydrates. When you go ahead and do something like a juice, cleanse your gut, your body is going to use all the glycogen that you have stored into your body first, okay. And right when your body’s done with that, that’s why I like the first week of doing like a keto diet, like you drop weight super fast, because you’re literally getting rid of all your glycogen, and then all that water that it also binds with that just think like, if you took a piece of bread and like put it in water, like it’s soaked, right, that’s how carbohydrates hold water, your body gets rid of all that like, and then it starts to go off of your adipose. And if your calories are super, super low, what’s going to happen is your body’s eventually going to be like, it’s gonna be like a thermostat in your house, like it’s going to regulate, it’s going to up regulate, it’s going to be like, hey, we need to turn the heat up, or financial visor saying hey, you’re not spending enough money, you have all this money in the bank, let’s invest, spend, that’s a craving, that’s increased hunger, that’s when like, we start binge eating. And then it’s like this vicious cycle of like, oh my god, I can’t believe I just set myself back like I put on like, all the weight that I just lost when the majority of the way the last was water to begin with. So it’s like very mentally, like, oh, it’s like a mindfuck you like lose weight, and then you gain a bunch of weight back because you just finally food again. I </p> </div> <div data-rss-type="text"> <p> Sam 16:41 <br/> we get to a halt. We should do a whole podcast about just juice cleanses. </p> </div> <div data-rss-type="text"> <p> Jon 16:45 <br/> Well, it’s just one of those things go on for days. For the normal person who doesn’t understand this, this type of stuff. You do something like that? And you’re like, Okay, well, it worked. Like I did it and it worked the first time and then you do it again. And guess what it’s gonna, it’s gonna happen again, you’re gonna lose all that glycogen again. So you’re gonna notice like, a weight loss, and then you’re like, okay, the only way for me to lose weight is to do this ridiculously low calorie unsustainable thing. And then you’re just spinning your wheels. Like, like, weight loss is easy. I hate to say it, because like, people are gonna get mad that I say that weight loss is easy. You eat less, you lose weight, especially when you do something like that. The hardest thing is to keep it off. That is like the that is the hardest thing. And if you do something like that, it’s like so unsustainable, you’re not gonna be able to keep your weight off. You have to like create habits and like things on the line to that, that allow you to understand what your needs are, and how to also not feel like absolute trash every time you try to like you try to lose a little bit of weight. How to not feel totally like awful. Do you have anything to add to? </p> </div> <div data-rss-type="text"> <p> Sam 17:51 <br/> It? You’ve got it. So your produce cleanse, right? </p> </div> <div data-rss-type="text"> <p> Jon 17:56 <br/> If that’s what you got? Yes. </p> </div> <div data-rss-type="text"> <p> Sam 18:00 <br/> No, do not ever do a juice cleanse. That’s what we’re telling </p> </div> <div data-rss-type="text"> <p> Jon 18:03 <br/> you. Um, here’s an appropriate one coming Thanksgiving coming up. Turkey makes you sleepy because of the chemicals in it. </p> </div> <div data-rss-type="text"> <p> Sam 18:14 <br/> Yeah, so I like legitimately had a lesson about this when I was in college, like my teacher spent a whole day telling us that tryptophan is not gonna make you sleepy. It’s literally just like the increase in food in your body. So I forget the exact number. But like the research shows that on Thanksgiving, most people eat like about 25% more than like a normal day. And so there’s not like a huge amount more. And I think people just look at Thanksgiving of like, oh, this is my huge payout day. And it’s really not. Like I think 25% is a reasonable amount difference. It’s just because they’re the higher volume of food. So it’s like your stomach is more full, you have more things in your body. It’s pressing against your diaphragm and your other organs in different ways. And so the body needs time to digest it. And so when you have a smaller meal, and it can go through the stomach and like get attacked by all your stomach acid and pass through the GI tract pretty easily, like when you feel your stomach to the brim, it’s going to take a little longer for all that process to happen. So just like slows down. I mean, I mean slows down allowing your body it just makes you tired because of the volume of food you’ve been eating. </p> </div> <div data-rss-type="text"> <p> Jon 19:25 <br/> Yeah, I mean, when you eat a lot of food too, right like your blood sugar and blood pressure is going to acutely go up which also needs to like re stabilize So what goes up must go down. So when you have like those, like big waves of like increased like carbon take and just increase food in general like your body needs to kind of get back into like it’s normal state of not being overly full. But it’s it’s the tryptophan which is the rumor, right? That’s the myth is like the tryptophan but it’s just like a ton of food. Since like, I mean, I don’t know people that have like turkey sandwiches for lunch at school that are taking naps all the time. I mean, some kids take naps just because they don’t sleep much. But we only think of that myth on Thanksgiving and like holidays. Um, alright, here’s number 10. And this is going to be the last one, we’re gonna do a part, we’re gonna do a part two, but this is gonna be the last one. Because there’s 20, we’re going to do 10 Today, this is a good way to finish. So you have to count your calories to stay healthy. This is a great one. Because a lot I mean, a lot of people don’t know that I track my food I have some of my clients track their food. So sometimes you think that they have to do that in order to be healthy in order to lose weight. I don’t think that is true. And I know that you don’t, you know, agree with that. Either that tracking your food is like necessary for everyone. So Sam, I like that a little bit. </p> </div> <div data-rss-type="text"> <p> Sam 20:58 <br/> Um, I mean, yeah, like, we know, it can be a really good tool for a lot of people, right? There’s like literally like a, like National Weight loss or industry of people who use things like My Fitness Pal and like, are working to like live a healthier life. And so they track everything to like hold themselves accountable to what they’re eating, where they’re going from. Eating something that like really doesn’t include any fruits or vegetables, but when they track it, they think about okay, like, I’m going to actively choose an apple for my snack instead of like my six candy bar the day, you know what I mean? Um, I also have had lots of clients like in my time as dietician that have used calorie counting as an extreme, and it’s like led them down a disordered eating path and into eating disorders. So I think it’s like, and I think we’ve talked about this in other podcasts, it can be a great tool, or it can be a detriment. And like, it only is what was the myth that it’s the only way to lose weight or something. </p> </div> <div data-rss-type="text"> <p> Jon 21:59 <br/> Yeah, it said that you have to count calories to be healthy. </p> </div> <div data-rss-type="text"> <p> Sam 22:03 <br/> Yeah, there’s so many different definitions of health. And I think if it works for you, it’s a great way for you to maintain your health. And if you’re someone who obsesses over it or is like very disordered in your thoughts around food, then it is not leading you to health. Because health isn’t only physical health, it’s mental health as well. And if you are obsessing over every single bite of food that you’re putting in your mouth, because you’re tracking your food, and that is not a healthy, healthy relationship with food. And so calorie counting is not for you. But for some people. It’s awesome. </p> </div> <div data-rss-type="text"> <p> Jon 22:33 <br/> Yeah, I mean, I like it for like the education purpose, I haven’t tracked my food in about three months, people think I still do it like religiously, but I feel like it’s a, it’s a great way to educate yourself and get yourself to the point that you can better approximate serving sizes be able to go ahead and I mean, track without needing to track in a sense, like you can kind of look at like, okay, like that’s roughly 40 grams of carbohydrates, or that’s roughly, you know, 25 grams of protein, like kind of having a better idea of getting what your needs are without necessarily having to use a food scale anymore, having to use like an app and doing all that. But some people, </p> </div> <div data-rss-type="text"> <p> Sam 23:13 <br/> I think it’s really useful for protein. A lot of people don’t realize what foods are super high in protein, what foods are not right in, like, by the nature of what we do, I think like, I could rattle off the protein contents of a whole lot of foods right off the top of my head, but that’s because I’m in nutrition, right? Like, my husband knows nothing about nutrition. So like, I’ve heard him say that there’s protein in spinach, like, spinach is not a high protein source, right? Like, if you’re not one of those people who thinks about like the protein carton content of food all the time, like, it could be a really good tool to kinda like tell you how much protein you’re getting in a day. </p> </div> <div data-rss-type="text"> <p> Jon 23:47 <br/> It’s funny, though, like, so we are. Like, we just jumped right to tracking your macros. So when this is really saying that you have to track your calories or count your calories. And yeah, I think that we look at things different than how a lot of people look at things, right? Like a lot of people look at like calories, calories calories, but don’t understand where the calories come from. They come from carbs, fats, and protein. So that’s what we’re kind of saying when we talk about carbohydrates, fats and protein as it’s going to make up your calories. And you know, you should be able to have like a general idea of like, how much of each one of those macronutrients you need to make yourself feel your best and perform your best in the gym. But that’s what’s gonna actually make up your calories. I just want to clarify that because a lot like some people, like don’t know what macros are, right? That’s fine, John. Yeah. Um, but I think that’s a good place to stop and then we’ll do we’ll do part two. We’ll probably do it after Thanksgiving because I think next week, I don’t think we’re gonna have too many people that are going to tune in so we’ll do we’ll do part two the week after, after Thanksgiving, but I think this is gonna be a fun episode. Hey guys. Yeah, it’s yeah, it’s week part two of the next 10 Food mess. Um, you guys have anything you’d like Sam and I to ever discuss on the podcast? Let us know. We’re always looking to help if any of you guys have any questions about your own personal experience or nutrition, free nutrition consults, reach out to Sam or myself. We’re happy to set some time to talk with you. And Sam, do you have anything you want to add before we close out? </p> </div> <div data-rss-type="text"> <p> Sam 25:34 <br/> Yes, thanks for listening. Thanks for making it this far and happy Thanksgiving since we won’t be on next week. </p> </div> <div data-rss-type="text"> <p> Jon 25:40 <br/> Yeah, have a great Thanksgiving everyone. Have a great rest of your day. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-60-the-community-conversation-nutrition-edition-mythbusting-nutrition-myths-part-1/"> Ep 60: The Community Conversation Nutrition Edition – Mythbusting Nutrition Myths (Part 1) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 18 Nov 2021 21:03:00 GMT http://www.prototypetraining.com/ep-60-the-community-conversation-nutrition-edition-mythbusting-nutrition-myths-part-1/utm_sourcerssutm_mediumrssutm_campaignep-60-the-community-conversation-nutrition-edition-mythbusting-nutrition-myths-part-1 thumbnail http://www.prototypetraining.com/ep-59-the-community-conversation-nutrition-edition-24-heroes-in-24-hours/utm_sourcerssutm_mediumrssutm_campaignep-59-the-community-conversation-nutrition-edition-24-heroes-in-24-hours Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on The post Ep 59: The Community Conversation Nutrition Edition – 24 Heroes in 24 Hours appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/11/24-in-24.png" alt="A man and a woman are standing next to each other on a poster for the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! ( <a href="https://prototypetraining.com/ep-58-the-community-conversation-macky-bergman-of-steady-buckets-changing-youth-sports/"> Check out our last episode here! </a> ) </p> </div> <div data-rss-type="text"> <p> For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Hally will be discussing our upcoming 24 Heroes in 24 Hours event. If you’re looking to learn more about nutrition for yourself or pick up some tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Jon 0:03 <br/> Alright, welcome to the community conversation. Sam and I are back with another nutrition episode, this one is specifically going to talk about the 24 hero workout for 24 hours in how to </p> </div> <div data-rss-type="text"> <p> Sam 0:57 <br/> what would you recommend? For sure, so today is well, when everyone hears this, it’ll be Thursday. And we’re starting Saturday morning. So that’s a day and a half of time to properly hydrate. And that’s probably the biggest thing is that hydration is </p> </div> <div data-rss-type="text"> <p> good. Hydrogen is a thing that like makes or breaks like endurance races. So this is like something that you would look at as like a big event and you want to make sure that you’re hydrated from the start. It’s great to hydrate Jacob, like, don’t get me wrong. But starting off, well hydrated is going to save you in the long run. So I would say first things first, like, everyone needs to drink at minimum, like 80 ounces of water a day leading up to the event. I mean, that’s like at least what I want everyone drinking on a regular basis. But if you don’t do that already, start doing it now. So I think first step is hydration. And then like second step is food. And from my perspective, I would go in eating pretty much what you normally eat, and making sure that you’re just getting a really good balance of proteins, fats and carbs. John, do you want to kind of break down what that looks like and what people should be eating? I guess a little more specifically. </p> </div> <div data-rss-type="text"> <p> Jon 2:10 <br/> So I mean, I get so is your question like asking like what protein carbs and fats foods look like? Is that your question? </p> </div> <div data-rss-type="text"> <p> Sam 2:19 <br/> Yeah. Or like some meal ideas for people leading up to the event over these next couple of days? might be helpful. </p> </div> <div data-rss-type="text"> <p> Jon 2:26 <br/> Yeah, so I guess it would be Yeah, like, so I mean, some breakfast ideas could be like doing you know, like a bagel with a couple eggs. It could be doing like cereal with like a Greek yogurt. It could be doing like, you know, a protein shake. And a banana like depends on like your appetite. I’m talking I’m thinking more like, just this is just like general like overall, like how, like a like a healthy like way to start your day, the day of I would personally try to give yourself a little bit of room, especially if you’re so I’ll use myself as an example. Like I’m doing the first three workouts. Um, first workout starts at seven o’clock, I’m gonna want to go ahead and like, you know, wake up at five o’clock, and I’m going to have like, I have cereal every day. So I’m just going to have my normal breakfast, I’m gonna, but that’s like, that’s what I would do is I’d have something that’s like carb heavy, have oatmeal have like some cereal, but give yourself like enough time to like digest it. So I’m going to eat it like 515 ish. And then it’s going to give me over an hour to like digest and also try to like hydrate the morning of a do the workout. The first one has like a 100. chest to bar pull ups 100 thrusters, it’s broken up between three people and then it’s a six mile run. Six Mile Run is you’re running with your team, you’re running two miles. Remember, we can scale any of this stuff to what’s appropriate to us. But we just just to put like context behind it, you’re going to be doing a decent amount of running in that workout. And whether we’re lowering the volume or not, I’m sure it’s relative to you. So when you do something that is cargo base, your body’s feeling off of carbohydrates, so having a carb heavy breakfast. I personally like to have like the Kashi share because it actually has like a little bit of protein in the cereal, and then I have a cup of milk with it. So I get like 25 grams of protein with that cereal. I think the cereal has like I don’t know, I have two servings and it has like nine grams of protein per serving. So it’s like 18 there and then a cup of milk is like another eight so it’s like 20 Something grams of protein, but a higher amount of carbohydrates for for that meal. Now I don’t know if I’m answering your question, but did you want like meal ideas for like lunches and dinner? like the day before, like how to be able to eat like leading up to the net that actual day. </p> </div> <div data-rss-type="text"> <p> Sam 5:08 <br/> Yeah, like so what would you eat and like the day before, so like Friday breakfast is going to be your normal lunch is going to be also your normal. </p> </div> <div data-rss-type="text"> <p> Jon 5:16 <br/> I really wouldn’t change too much if I would probably have a higher carb dinner though, right? Yeah, honestly, like, it doesn’t really matter what you’re doing as long as you’re having like the timing of if you have it at nighttime, or if you have it earlier in the day, it doesn’t really matter as long as you’re getting enough carbohydrates throughout the day before to accumulate replenishing your glycogen because some of you guys are going to work out on either Thursday or Friday, I’m sure you’re not going to rest starting on Wednesday and taking the next few days off. But either way, like you need to replenish stored carbohydrates that have been lost your body stores carbohydrates in the form of glycogen, your body can store like up to 400 grams of carbs. So having more reserved glycogen in your body stored carbohydrates, you’re going to be able to utilize that for during your workout. So that’s what I would try to really prioritize making sure that I’m not neglecting carbohydrates, right? So you can think like, okay, like I ate a really healthy lunch of like a salad and chicken. That is great. But that’s totally different than having like, that’s a lower carbohydrate meal like that. That can be a great way to get protein and a great way to get a lot of like nutritious foods in. But you still want to go ahead and try to like get carbohydrates in your meals. So I would use that salad as a side dish to my like, my rice, my race or my pasta, or something along the line to that. </p> </div> <div data-rss-type="text"> <p> Sam 6:53 <br/> Day, you’re doing three back to back workouts. Yeah. So what’s your strategy going into it in terms of like your breakfast is gonna be normal a couple hours before you work out? Do you have plans for snacks? Do you have plans for post workout meals talk to everyone about that? </p> </div> <div data-rss-type="text"> <p> Jon 7:07 <br/> Yeah, so I haven’t thought exactly about it. But this is kind of my general of what I’m probably anticipate I’m going to do, I’m going to eat like a normal breakfast, I’m going to do the first workout I’m going to have, I’m going to have Gatorade. Or like vitamin water, something along the lines of that one that has sugar in it not like the zero sugar like this is where like, it’s really important to understand the context behind why we would select certain things, you would want to have something like that, because it’d be easy on your stomach and that first workout pretty long that you’re not going to have a ton of time to go ahead and eat much. So like some Gatorade would be really good, like, probably like drinking, I don’t know, like eight to 12 ounces of Gatorade before starting that second workout. The second workout is now we’re not going to go through all 24 By the way we don’t. But the second workout is five rounds for time with a partner this one is in my opinion, a little less intensive, because you actually have like a little bit more rest. It’s I’m thinking off the top of my head, but it’s I think it’s like 30 it has it has deadlift, situps and 200 meter run. So it’s a 400 meter run, but you’re doing it in 200 meter relay. So if Sam and I are partners, I’d run 200 Then she’d run 200. And then we’d split up 30 setup, so 1515 And then we’re splitting up 15 deadlifts for five rounds. So there’s going to be like a little bit of rest in there. But that workouts probably in total we’re going to take about, it’s probably going to take about 25 minutes. So that means that you’re going to have about 30 minutes, you can actually eat a little something and digest I mean, you’re not going to probably eat anything super heavy. But that would be something that maybe eating like half of peanut butter and jelly sandwich might actually feel pretty good. Like something that is simpler, right? Where you maybe don’t want to have like, like high fiber bread or anything like that, you might want to have something that’s a little bit lighter on your stomach. So maybe like like a like a white bread honestly, or, you know, like a like holy role or something like that with like a little bit of turkey and cheese, something that you can go ahead and get some calories in and that’s going to, you know, not be super heavy on your stomach. I would probably go ahead and do like, I’d probably need like a like a pure protein bar or something like that. If it was that early in the morning and I already did like one workout it didn’t have protein after it. I’d probably go ahead and do like a like a like a protein bar like 200 Calorie like protein bar or something like that. And then when I did the third workout then I’d have like, like a meal after it. </p> </div> <div data-rss-type="text"> <p> Sam 9:53 <br/> So it’s like your three are back to back. So it’s like three hours of exercise but snacking and hydrating in between with like normal breakfast normal lunch for you. </p> </div> <div data-rss-type="text"> <p> Jon 10:02 <br/> Yeah, I’d probably bring like, for me doing the first three workouts, I’d probably bring two Gatorades. And we’re also gonna have no Brendan’s bringing, he’s gonna have like his coffeemaker here and whatnot. I don’t know, if I would actually have that or, or not. Some people would need that during the nighttime, but um, there’s, we’re gonna have like fruit here as well. So something like along the lines of that, like fruit would be good, like, something that’s going to give you a little more sugar, anything along the lines, that would be like a really good idea. Now, if you’re doing like, someone like Garrett who’s doing 24 hours, you can’t go ahead and just like, you can’t go 24 hours off Gatorade, right. So you would, what I would do is I would look at the workouts and the workouts that are going to give you the most amount of rest that are going to be the quickest ones. That’s our plan on having more substance. Or you’re actually going to be able to give yourself a little bit of time to to digest like your food a little bit, but at No, at no point you’re ever going to be eating like a normal meal. Dahlen be more like probably every two to three hours, you’re probably going to have like, like more like a snack like every like after every workout, you’ll probably have 100 calories of like Gatorade, you might have like 200 calories of like a protein bar similarly about every few workouts and then you might have like half a sandwich here and there little things along the lines of that like um, your body use it will will prefer carbohydrates, but you’re also probably going to want things like like almonds are peanuts, like something like that you can get some quick calories in that aren’t going to be really heavy on your stomach. Like those are all really good like snack ideas to be able to bring to the gym like granola bars, like things like that. That can just be like not super heavy, not super filling. </p> </div> <div data-rss-type="text"> <p> Sam 12:07 <br/> Yeah, good point. I think about them as like hiking snacks. I don’t know if anyone listening is a big hiker. I don’t know if your big hiker John. But it’s like things that you don’t need refrigeration for that have a lot of calories in them. It’s like these are the situations where like this is the reason like Clif bars were invented, right? Like they’re high in carbs not super high in protein. That would be something to eat. pb&amp;j. Awesome. I’m a big fan of like a tortilla with like some hummus and Turkey or hummus and cheese as a quick digesting food, their trail mix pretzels, fruit snacks, those little crackers Joe actually has them in the back for his weightlifting club. You know the ones with like the pre made ones with like the cheese or the peanut butter in them. Yep. Yep. What are they called? I think they’re great like Lance crackers or something. But like little things like that, that you can have that are really easy to eat quickly, aren’t going to upset your stomach and like definitely are like, pack a punch when it comes to calories. Like Now’s not the time to eat three cups of broccoli in one sitting. Yeah, that would be not conducive to working out. </p> </div> <div data-rss-type="text"> <p> Jon 13:10 <br/> You mentioned pretzels that’s like a pretzels or goldfish. Those are like actually really good ideas. Because when we sweat guys, you’re going to be sweating out a lot of salt. So it’s actually not a bad idea to have something that is has a little bit more added salt in it like a pretzel or a goldfish or something like that. Because if you if you don’t replenish that sodium through like your Gatorade or anything like that, you want to try to balance out your electrolytes hydrating and having that you also get it through food probably started to ramp up a little bit and stuff like that of our salt and take it a little bit low because we sweat out sodium. So like the pretzel and goldfish and Sam mentioned those are like really good ideas for you know actually feeling your best as you’re doing like several workouts in a row. And not too many of you are doing 24 of these workouts. So we don’t have to get like overwhelmed but some of you guys are doing you know three or six. Some of you guys are doing like three in a row leaving and then coming back and doing another three or four workouts that time in between that’s when you want to go ahead and like get your you know get the most amount of calories try to fuel up because you’re you’re not going to be having like a ton of ton at one so. So if you were like what would like what would you also recommend in the sense of after you just done three of these workouts? What would you recommend people do like if they’re like I’m doing three and then I’m done like me? What would you recommend that someone does after that? </p> </div> <div data-rss-type="text"> <p> Sam 14:49 <br/> You like a good meal and something you enjoy? And I think people sometimes get really fixated on like, oh, I worked out like I I need to eat Like the healthiest thing possible, or vice versa, I’m just gonna eat the most unhealthy thing I can get my hands on, because I’m ravenous. It’s like eat like you would usually eat just a bigger portion. So, spaghetti and meatballs, great post workout meal, especially if you’re doing several in a row. Any like rice, chicken broccoli kind of deal, you know, like that meets all the macros, I’m thinking back, I ran a half marathon and like immediately had a couple slices of pizza, like that was my post workout meal. So it’s like if you can get a meal that has good amount of carbohydrates, but now is building in the protein and some solid fats, that’s where you want to go. Whereas like before, and during the workout, it’s like carbs are your primary macronutrient. But then post workout protein. So if like that means immediately after you workout protein shake needs to come first because like you’re sticking around for two extra hours. And like cheering people on then like make sure you’re getting your protein. And I think we touched on it last week. But I like to say like you want to eat protein to carbs in a one to two to one to four ratio. And basically what that means is, carbs should have, or you should get twice as many carbs as you do protein. Right. So if you’re eating, or if you’re drinking a protein shake of like 30 grams of carbs, then you want to get sick, sorry, I’m losing my mind, it’s only Wednesday. If you’re getting a protein shake of 30 grams of protein, you want to make sure that you get like 60 grams of carbs in that. And 60 grams of carbs, it’s like nothing to laugh about, like we want to make sure that we’re getting probably close to like a cup and a half to two cups of rice with that, you know, 30 grams of protein shake, you really do want to make sure that you’re replenishing. And like John said, like your muscle glycogen is going to be depleted. Especially if you’re doing three, four, or five, even six, even 24 workouts. So getting a whole complete meal with more carbs than you probably think you need. Definitely a good idea. </p> </div> <div data-rss-type="text"> <p> Jon 16:59 <br/> Yeah, and I’d also recommend too is as tempting as it can be, like, try not to drink alcohol. Like as soon as you’re done doing or these hard workouts like I would try to fuel yourself like drink a little bit of water. And if you do want to have like some alcohol, like I’d really tried to, like, not have the hardest alcohol possible and try to live them out. Right? Like if you have one beer, it’s not gonna be too bad. But if you have like, three or four drinks, and especially if you’re like adding in some like next drinks or something like that, like your, your recovery is going to be pretty trash. And if you’re doing a lot of workouts and you’re drinking alcohol, there can actually be some issues that arise, I’d really try to limit your alcohol intake, especially if you’re doing several workouts in a row. Um, that’s just like a disclaimer, like alcohol. Yeah, like, I can’t, I can’t go ahead and spend that alcohol is good for you, it’s fine to have some times but like it’s got, it’s not going to make you feel it’s going to make your soreness feel worse if you have too much of that. So I’ll just I’ll just leave it at that. Um, I think the last thing that we didn’t mention is probably just get a good night’s sleep the day before the day before that, try to prioritize like, your recovery leading up to it, right. So like being well rested, not like drinking the day before and then coming to the gym and then doing several workouts, it’s just a bad formula. So just trying to like take care of yourself leading up to it, it’s gonna be a lot of fun, these workouts are going to be a little hard, it’s going to get you out of your comfort zone, but it’s nothing that we can handle. Um, you know, just take care of body listen to it, and it’s gonna be a good time. Sam, any, anything that we didn’t mention. </p> </div> <div data-rss-type="text"> <p> Sam 18:49 <br/> I think we covered a lot. Um, I am going to go live on Friday in the Facebook group. So if people do have more questions, that’s like prime time to ask it you get real time feedback from me and ask super specific questions if you’d like you said anything. 11 o’clock on Friday. Yep. Leading up to it. So you have time to go the grocery store if you need to purchase food. But other than that, I think we covered a good amount of things. I think if we cover anything more, we’re gonna get into in the weeds. And really what it boils down to is like sleep well. Stay hydrated and eat well. Leading up to during and after the event. And you’ll feel great. It’s like any other workout at the gym. If you do one of these workouts, you’ve already done harder workouts at the gym. You can make it through Yeah, it’s gonna be a fun ride. I’m super excited. </p> </div> <div data-rss-type="text"> <p> Jon 19:39 <br/> Oh, yeah, it’s gonna be great. Oh, and also I’m gonna pick up some Rocco’s doughnuts. So I have some Rocco’s up there, the new calories after or if they need to have a quarter of a Rocco’s donor to go ahead and get themselves through another workout. Like that’ll be there. </p> </div> <div data-rss-type="text"> <p> Sam 19:54 <br/> I love it. Yeah. </p> </div> <div data-rss-type="text"> <p> Jon 19:58 <br/> All right, awesome. So again, Sam going live on Friday at 11 o’clock. So that would be a live q&amp;a For any of you guys that have any questions on the 2424 nutrition, how to fuel yourself like tune into that, but guys, thank you for listening if you listen this far, thank you and have a good rest of your day. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-59-the-community-conversation-nutrition-edition-24-heroes-in-24-hours/"> Ep 59: The Community Conversation Nutrition Edition – 24 Heroes in 24 Hours </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 11 Nov 2021 01:46:00 GMT http://www.prototypetraining.com/ep-59-the-community-conversation-nutrition-edition-24-heroes-in-24-hours/utm_sourcerssutm_mediumrssutm_campaignep-59-the-community-conversation-nutrition-edition-24-heroes-in-24-hours thumbnail http://www.prototypetraining.com/ep-58-the-community-conversation-macky-bergman-of-steady-buckets-changing-youth-sports/utm_sourcerssutm_mediumrssutm_campaignep-58-the-community-conversation-macky-bergman-of-steady-buckets-changing-youth-sports Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 58: The Community Conversation-Macky Bergman of Steady Buckets (Changing Youth Sports) appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-49-the-community-conversation-leah-hantman-empoweredrx-and-changing-the-status-quo/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 58th episode of The Community Conversation and today’s guest is Macky Bergman! You won’t want to miss this episode as it’s a good one! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:02 <br/> All right, everyone, we have coach Macky on here with us today, our first non-member guest for the Community Conversation and I’m so pumped for you guys to get to hear from Macky. Macky and I’ve been hanging out for a bit with all the stuff we’ve been doing with next jump. And he’s been just innovating like crazy and really putting like leadership in practice with his nonprofit youth Basketball Association that he has called steady buckets. So with that being said, Mackey, why don’t you just introduce yourself a little bit like tell everyone like who you are, like maybe a little bit of your story, what steady buckets is all about? And again, guys, I’m just like, so pumped for you to hear from this guy. He’s the man. </p> </div> <div data-rss-type="text"> <p> Macky Bergman 0:44 <br/> All right. Thanks, Mike. Yeah, pleasure to be here. Um, I’ll go quick with my story. I tend to I find in telling the story about study buckets. I don’t like to spend too much time on the past because what I’m really excited about is the present and the future. So a little bit about kind of speed through I’m a lifelong New Yorker recently moved to New Jersey, so kind of getting getting used to the shift of leaving the island of Manhattan. But lifelong New Yorker grew up loving the game of basketball, playing pretty much every day after school, went on to play in high school in college at the University of Rochester, came back and dabbled in a little art career that didn’t go anywhere, made a lot of art, didn’t sell a lot of art. But then quickly rediscovered my passion for the game and coaching the game of basketball. I’ve been coaching ever since I’ve been coaching almost 20 years now. And started a nonprofit organization in New York City called steady buckets. Pre pandemic, we had over 2500 kids participating in the program. The heart and soul of the program is skill development, I think basketball is obviously a competitive sport. At the end of the day, we want to win. But it’s my belief that too much of the youth sports world in general, not just basketball, but too much of the youth sports landscape is focused on the game, and not on developing the skills that kids need to be successful at a higher level. So talking about just the foundational skills that you need to be strong and fast, you know, when I was a kid, nobody was lifting weights. Nobody was really doing strength training or working on their explosiveness working on their vertical. Then you have the the fundamental skills of the game primarily being shooting and ball handling. But are you getting enough reps to be the player you want to be? Or are you spending an imbalanced amount of time playing versus really working on your craft, we tend to model youth sports after professional sports. And the difference is they are already the best in the world. First of all, we don’t see how hard they work in the weight room, and on the practice court honing their skills. But so sometimes fans and kids get confused at how hard they’re working when the cameras are not on. But aside from that there’s a difference between being a professional and being an amateur. There’s a difference between investing in practice events in your skill set and developing the skills that you need to be successful versus already acquiring those skills. And now it’s time to play the game. So I started the program really as a way to provide an alternative model that didn’t exist in New York City, which is really focused think I think like the average youth sports program is probably somewhere around 80% of the of the kind of priority is put into the game, practicing for the game learning the plays. Most youth sports programs revolve around the team and the league and the competition. And maybe 20% on skill development, I wanted to flip that model. So our model is more about 80% focused on skill development, and, and 20% we still play games, we want to have fun, we understand that it doesn’t make sense to work really hard and develop a skill set if you’re not going to use it in competition as a way to figure out how good you really are and challenge yourself in with the scoreboard on but but really flipping that model of going from 80% game 20% skill development to 80% skill development and 20% game so that’s kind of that gives you a little history of of how I started the program started with zero kids and it kind of rapidly grew to like I said before the pandemic we had over 2500 kids. And then really what me and Mike have most in common is our love for leadership development. And actually, what I’ve I was about four or five years ago, where I was reflecting on some of the best players I’ve coached and and kind of players who fell short of reaching their full expected expectations I had for that more the expectations they had for themselves. And really what came down to as I decided the the best players were more coachable. And the best players communicated better. The best players were worried about their teammates as well as themselves, the best players had more of a dialogue between player and coach rather than just kind of Jay Wright from Villanova talks about the difference between a respectful relationship and an authentic relationship. So a respectful relationship is the player that just says like, yes, coach? Yep, gotta coach Yes, coach, whatever you say, coach, and then they go out there, and they don’t do what you said. Whereas an authentic relationship is, is the player who asked questions and doesn’t just give you the automatic Yes. But actually is curious and interested in learning from you. And if they disagree, they’ll say they disagree and, and pick your brain. But ultimately, not just yes you to death and do what they want, but actually be a student of the game and somebody who values their coaches for for the brainpower they provide and the knowledge and IQ that they’ve developed and that they can learn from. So with that being said, we, we started a young leaders program, I decided all these words, right. So I said coachability, and communication and caring about your teammates, really, I kind of thought of as the the players that were performing at the highest level were leaders, the players that were falling, short, lacked leadership abilities. So I decided as much as I kind of made leadership, the sixth skill that I think about in developing players, and I had always thought the most important skills were you got to be strong, you got to be fast, you got to have a jump shot, you got to have a ball handling skills, right? And, and you got to have basketball, IQ, right, you have to understand how the game is playing. And then I, after years of teaching under that model, I decided that leadership was going to be the sixth component that I wanted to prioritize and study buckets. And then really, the way I think of leadership is it’s a multiplier. It actually, it if you have leadership skills, but lack fundamental skills, the leadership doesn’t really do all that much. So like if you’re the worst player in the gym, and you’re a great leader, that usually doesn’t bring a lot of value to your team. But when you have fundamental skills combined with leadership, it’s not an addition, it’s a multiplier. So you see, the players that have the skill set combined with leadership skills are just, you know, 5x 10x better than players with a similar skill set. </p> </div> <div data-rss-type="text"> <p> Mike Collette 7:32 <br/> I literally have just been taking notes this entire time, you’ve been talking and every single time I talk to you, I feel like I’m taking notes because I’m always learning something from you. You said a couple of things. And one thing I want to bring up that you didn’t mention is your your mission is to not just change basketball, but also to change youth sports. Right? Can you can you talk a little bit more about that Macky and like that mentality and what you like you see is the problem now and what you see is maybe the future of what you sports looks like. </p> </div> <div data-rss-type="text"> <p> Macky Bergman 8:03 <br/> Yeah, I mean, that’s a that’s a big question that we talk about. It’s kind of why we know each other, we know each other because of next job and, and our common love and desire to learn about leadership skills and leadership development. A lot of what we talked about is the future of work the future, the future of humanity. You know, not just youth sports or Asian or the workplace, but just the future of human success is more and more going to be determined by leadership skills, communication skills. And I think about the my next job, we talk a lot about industrial age, right? What is, what is what did a successful company look like 100 years ago, or even 50 years ago? Versus what does it look like today, and it used to, it used to be a much slower moving, you know, power was in capital and human resources. And, you know, the ability to have a lot of workers who don’t do a lot of thinking, just do what they’re told, with one, one or two leaders making all the decisions. And now you have in the modern world with, with technology has accelerated the ability for one or two people to run huge companies and make huge changes in the world. Then I love quotes, and there’s, I’m gonna butcher this one. But there, there are this there. I know, there’s a quote out there about like, the history of humanity, the history of the world has proven that one or two people can do amazing things and really changed the course of the love of humanity. So, you know, I think that’s true more and more now. It used to be people were so much more isolated to their community, and you had to to make change was such a more challenging task for somebody to really influence people worldwide or nationwide. Now with technology. The ability to impact change as as a small group is has been elevated to a degree that You know, we’re all looking to learn from each other. And now with the internet and with social media, with everyone doing podcasts like this, our voices can be amplified at such a more rapid rate. So, so I’m excited about that, what that means to the future. And then I so I think of each person’s individual ability to make a huge impact on their community, and on the on the greater world, as well as my own. So, you know, even before I got involved with net jump, and started being mentored by Charlie and Megan, my lens of of change and community was much smaller, I wanted to impact the kids in my program, the families that participated in my program, I wanted steady buckets, to be the best program, it could be right. I started the program in 2010, identifying the problem that downtown Manhattan didn’t have good enough basketball, that kid started coming from all over New York City. And I learned that no, it’s not a downtown Manhattan problem. It’s a New York City problem. And then you realize that it’s not a New York City problem, it’s a New York State problem, then you realize that it’s the whole country, even the cities that are producing the best players. They’re not, they’re not doing it the right way. They’re not doing it in a way that they’re the same way, Charlie and Megan talk a lot about the Industrial Age of running an organization, most basketball organizations are just, they’re running things the same way. They’ve been run for, you know, decades, without without thinking about how we need to teach people for the modern world, right. Like, I think we’re still the way we teach kids in school. And the way we use youth sports as an opportunity to, to help kids grow and develop skills is still very much preparing them for an industrial age world that no longer exists. So, and there’s a lot of hypocrisy in the youth sports world. So we, as leaders of youth, sports teams, everyone’s talking about, you know, we want our kids to be creative and collaborative and, and communicate and have leadership skills. And then if you look at your average huge sports team, or high school team or college team, it’s basically run by an adult authority figure who says, shut up and listen to me, do what you’re told. And that’s not what the future of work, that’s not what successful people successful companies are looking for. They’re looking for people that can collaborate, communicate, share truth, with each other, have difficult conversations and ultimately maximize their brainpower not by working as individuals, but by working as teams. So how does that how does that it’s almost like reverse engineering. The goal is to help kids who grow up in my program be successful in their adult lives. Well, what is successful in what is success as an adult look like 1020 years from now? And are we using youth sports and education system to prepare kids for what success 1020 years from now is going to look like? That’s kind of what I think through that lens of not just improving youth sports in downtown Manhattan, but really preparing kids for success in what future of work is going to look like, it makes me motivated to blow up the system that exists and invent a better way of using youth sports, which is such a powerful vehicle, such a motivating and important part in so many young people’s lives. And, and figure out the better way to do it, to run it, so that kids are getting out of it what they actually need and learning the skill sets that are going to lead to success once they stop playing the games they love. </p> </div> <div data-rss-type="text"> <p> Mike Collette 13:50 <br/> So basically, like taking you sports, you want to use you sports as this, like this mode to develop these future leaders for the for the the world that they’re coming into and what the world needs, because we’re kind of living in the past with how things are. And you mentioned a couple of things is really which is really interesting, which I didn’t know which that the six skill of like leadership and you’re looking at that from the basketball lens. And this like idea of like being respectful versus authentic, you’re trying to help create more authentic versus respectful people. Right? Versus like the Yes, yes, yes, people and don’t do it, like, maybe not do what the person is saying. But you’re creating more authentic individuals in the sense of like, being able to make better decisions. And your your what I think the folks that may not know that are listening here now is like you’re doing all these incredibly innovative things with applying leadership to these kids into using it through basketball. Like, you know, you’ve talked about the truth reps and you discipline reps and these sorts of things. Can you talk about some of the things that you’re doing with the kids right now and maybe the impact that you’re seeing even at like this stage? </p> </div> <div data-rss-type="text"> <p> Macky Bergman 14:59 <br/> Yeah, so I mean, the key to what I was saying earlier the, if you want to reverse engineer from what’s the most important skill we can teach our young people. And I, if you can define that as leadership, and under leadership, you start talking about communication, and the ability to be coachable. The ability to coach the ability to have difficult conversations, go into conflict, and share your next job, what we call UFC, your unfiltered communication, your truth, if that’s the number one skill that young people should be focused on developing, why not blend that into everything they’re doing, whether it’s basketball, any other sport, learning a musical instrument, into the education system, where I’m not talking about replacing one with the other, what I’ve developed and Mike just referenced, what we call it steady buckets, truth reps, is, I’m designing all these practice plans that allow kids to do their normal basketball workout, but at the same time, develop the leadership skills that I earlier described as a multiplier, where if you can be good at ball handling and shooting and become coachable, and, you know, be honest with yourself and gain self awareness, it has a multiplying effect where you are 10x Better than you were, if you could just dribble or shoot. So, uh, I think the most innovative thing we the two things I would like to talk about as like the the most innovative stuff we do at study buckets, one Mike just referenced is called Truth reps. So I’m through conversations at next jump with Mike with Charlie and Megan with the team over there. We talk a lot about truth. And truth is a is it sounds like such a simple concept, right? A lot of time when you talk about the importance of truth people go oh, I don’t lie. Well, yeah, you do. We all do. I love what the the two acronyms I imagine Mike is talking about them in the past. But the two acronyms we use a lot. And let’s jump our lhf in which is lying, hiding, faking, and UFC in, which is unfiltered communication. And the way we talk about it is you’re always, basically every time you speak, you’re facing a fork. Should I lhf? Or should I UFC? How honest should I be with the person I’m talking to? Right? And there’s, there’s different levels of it. We don’t call it lying, we call it lying, hiding and faking? Because you can be truthful, but not all the way truthful, right? There’s different forms of lhf. And it doesn’t mean that you’re blatantly lying and deceiving. You may be holding back information, you’ve may be not speaking at all with right, you can be hiding, you can does anyone have a question? And in your head, you have 10 questions, but you feel like people will judge you and think you’re stupid for asking the question. So you decide to be quiet. Whereas UFC thing is to the best of your ability sharing what’s on your mind, which I like to describe as being impossible, ultimately, right? So on the one hand, people say I don’t lie. And the answer is, it’s impossible not to lie. Or it’s impossible not to hold back your thoughts. Because we can speak about 200 words a minute, if you speak really fast, you can speak about 200 words a minute, and yet your brain is processing three to 5000 words a minute. It means in every sentence that we speak, we are deciding at a rapid pace internally, in our own mind, what should I say? What shouldn’t I say? What will make me look good? What will make me look bad? Let me stay away from the stuff that’ll make me look bad. Let me give more of the stuff that will make me look good. And we spend so much brainpower in that brand management of making other people impressed by what they hear and what they see. Whereas the more you can get to a cleaner version of brain to mouth to ear. That’s ultimately what we describe as truth. So truth doesn’t, I always like to point out truth doesn’t mean Correct. Truth, right? Truth can be factual. But truth doesn’t have to be factual. So two plus two equals four. That’s true, but it’s also a fact. My opinion, is truth. If it’s if it’s a pure thought process to what I want to say if it’s, if it’s honestly everything I’m thinking, that is true. I might be wrong. In fact, I might be wrong a lot. But what I define as truth is the ability to give an honest opinion, not brand, manage, not coddle, not prioritize how people will think of you, but just I’m giving you everything that I actually think so that being one of the ultimate skills of communication, right. And when we talk about leadership, I really think helping people communicate Right, I think about leadership is, is getting people to share their brainpower and getting people to be we use the word authentic, but help people be authentic around each other. So that we can get as much truth and as much information on the table. And then together argue, and and debate and go into conflict, and ultimately, together come up with the best solution we can come up with, and act on it. Right. So that process starts with truth. Right? Getting someone to develop a love, I forget who Charlie gets this from, but he he usually quotes one of one of the people he’s worked with in the past. Um, he always says, you know, the human brain wants to do the right thing. People want to do the right thing people the human brain is designed to correct the problem is we just don’t know what the right thing is all the time. We need we need help with that we all have blind spots of what we can see and what we can’t see. And if we, if we just know what correct is, then it’s amazing how well how efficient we can be in actually correcting it. But in order to know the right thing, we need truth. So back to truth reps, truth reps is we do basketball skills. And a skill drill could be tossed the ball out to the perimeter, catch it, turn, face the basket with a reverse pivot, look up at the rim with your eyes up. You know Triple Threat jab step with a rip through below your knee. Fake left, go right take one dribble, and shoot. Alright, I hope that was clear enough for you to visualize. </p> </div> <div data-rss-type="text"> <p> Mike Collette 21:39 <br/> I got the passing the perimeter. And then I’m thinking like what just came to my mind was so funny was like playing a video game trying to put into a cheat code. You’re sitting there like shit, I like I only got the first few steps, no, keep going. I hear what you’re saying. </p> </div> <div data-rss-type="text"> <p> Macky Bergman 21:56 <br/> Okay, you guys are CrossFit community. So it could be anything. It could be, oh, think about a burpee, right? Think think about what a good burpee looks like and what a bad burpee looks like. Right? And we can, the coach’s job can be to describe in detail what a good burpee looks like. So Mike, I’ll let you take over what described to me in as much detail what what a perfect burpee looks like? </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:18 <br/> Yeah, I mean, hands go to the ground, legs, kick back, chest and hips come down to the ground. It’s an even chest rises become underneath the hips evenly about shoulder width apart. Stand up extension, little hop off the ground, hands come behind the head, there’s full extension from the hips down to the knees down to the ankles. </p> </div> <div data-rss-type="text"> <p> Macky Bergman 22:38 <br/> Right, so similar thing I heard just the poor. Yeah. So but but the point is, okay, one thing that that stood out to me that I know I do wrong when I do burpees is when you kick back up, your feet go under your hips. My guess is a lot of people struggle with that they don’t get their feet all the way up, their feet are six inches, 12 inches behind where they should be, and to do a proper burpee, they need to get their feet under their hips, right? So a truth rep would look like this, we would take now might just describe the perfect burpee and he just tried maybe 10 different details. But we start simple and we start with one detail. And we tend to start with the detail that people struggle with the most. So if I was doing truth reps on a burpee, me and Mike are partners, and then there’s a coach out there that says, Okay, here’s the criteria for the truth rep. Feet hat when you kick back out of the plank position, I want your feet to go under your hips, right? Very simple. Now, good means thumbs up. Bad means thumbs down. So again, it’s a very simple form of truth. Good, bad. All right. Now I go I do a burpee. Mike gives me a truth rep. Right? What I was doing real quick. Like that. You’ll see how bad my burpee is. </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:57 <br/> Are you warmed? Are you warmed up here? Macky, I don’t want you to pull on a groin. </p> </div> <div data-rss-type="text"> <p> Macky Bergman 24:01 <br/> I don’t have a ton of space. But if I can even see this, maybe this is a bad idea. But I tend to get from here to here. That’s not feet under my head. Oh, there. Sure. Right. So the first one would be a thumbs down. That the second one I don’t know. Maybe? I don’t know if I’ve got a thumbs up on the second one. I felt like it was a thumbs up. </p> </div> <div data-rss-type="text"> <p> Mike Collette 24:24 <br/> Well, you didn’t go all the way down the ground. But yeah, but I hear. Yeah. on that on that part. Yeah, for sure. Yeah, yeah. Yeah, go ahead. No, no, I was gonna say the interesting thing is like the thumbs up thumbs down, is there’s no in between. And that’s where and the interesting thing too is, you know, let’s say you nudge an inch closer every time you’re still not perfect. And this is one thing I remember you’re teaching me about the truth rap string thing is just so fascinating, is we will eventually give the thumbs up even though it’s not a thumbs up. </p> </div> <div data-rss-type="text"> <p> Macky Bergman 24:57 <br/> That’s right. So the point is we’re starting simple. Now, assuming I’m getting a thumbs down. First of all, there’s a couple key nuances that I’ve built into it. First of all, when it comes to truth, one of the reasons why people in general are really bad at truth is we tend to deal in relationships where the giving and getting of truth is imbalanced. Teachers give a lot of truth, students get a lot of truth. Coaches give a lot of truth, players get a lot of truth, children get a lot of truth. Parents give a lot of truth. managers and bosses, right upper management give a lot of truth, subordinates get a lot of truth. And when when you’re only giving you your ability to think as the receiver is lost. And when you’re only getting, you tend to take on a victims mentality, you tend to start blocking it out, you don’t want to hear it. There’s something about oscillating between give one get one give one get one that strengthens both muscles, I think about I think about the the muscle of receiving truth, but also the muscle of giving true. And what’s interesting is they strengthen each other. It’s very hard to get really good at giving truth without also improving getting. So the way you want to grow your troop muscles is leveling up in this fashion versus when you’re imbalanced. I think a lot of things go wrong. Um, so the idea is, I would do a burpee, like would give me a thumbs up, thumbs down, he gives me a thumbs down. Then he goes, he does a much better burpee than me, I’d give them a thumbs up to Mike’s point earlier thumbs up means perfect. Thumbs down. So perfect needs no explanation. Sums up is just Thumbs up. Thumbs down requires an explanation. So now we’re practicing detail. So Mike would say thumbs down, your feet didn’t get under your hips. You were about six inches short. Then he would go and I would go thumbs up. That’s a you did it. My turn thumbs down again, thumbs down again, thumbs down again, what you tend to see is eventually Mike would get tired of giving me thumbs down. One thing that kids learn when doing true threats or adults will learn giving true threats is we tend to lie to other people not to protect them. The the instinct you would think is I’m calling somebody because I don’t want to hurt their feelings. And it’s not true. We tend to lie to people to protect ourselves. It’s exhausting giving thumbs down, thumbs down, thumbs down, thumbs down, thumbs down, thumbs down. I like Mike He’s my friend. I see that it’s starting to wear on him. So eventually I go thumbs up. Now the coach’s job is to walk around the gym and catch these situations. And when when the coach catches Mike giving me a thumbs up that I don’t deserve. He would say Mike, do you think Mackey is so fragile that he wants you to lie to him? Because I think Mackey wants to get better. And if you lie to him, and tell him he’s doing it correctly when he’s not. He’s gonna continue to do it incorrectly. But but I’ve seen so Michaels, okay, I got you. But it’s almost like this, this fatigue of truth. Where we, if you don’t have strong truth giving muscles, you can only give two or three pieces of truth until you need to go, Hey, man, thumbs up. And the answer I get a lot is but it was better. I say but we’re not, we’re not going for better. The goal is not better, the goal is perfect. And that’s why we give us simple criteria. I don’t care about anything else on the burpee, all I care about is feet under the hips. Now, once both players can accomplish it, or if you’re working in a big group, once the majority of the group is getting thumbs up, now we make it a little bit harder. Right. So now we would say I want you to kick back further. I want you to make sure that you’re in a straight you’re, you know your spine is straight, I want you to make sure that your your glutes are tight. Whatever the detail, I want you to squeeze your abs maybe it’s tougher to see, right, but their head position matters, right? I don’t know if you want me to look down or up. But all these details that one by one, once I master one, I can then move on to two. Once I master two, I can move on to three. What’s interesting is at some point, you’ll see I got the spine straight, I got the head down, I got the hand position, but now I’m screwing up my hips again, my hips, my feet aren’t getting under my hips again. So at some point you say thumbs up just for one criteria, but then we make the criteria more and more difficult. And then if you give a thumbs down you have to say why? And sometimes the why is it was so bad. I’m giving you a thumbs down because your feet didn’t get under your hips. Your head was in the wrong position. You didn’t get into a full plank. You didn’t tighten your glutes. Your hands weren’t wide. like, thumbs down, thumbs down, thumbs down, thumbs up, or it might be everything was perfect, except for this one thing I’m giving, I’m giving you a thumbs down, everything was perfect, except your feet still aren’t getting far enough under your hips. Right? And that that’s the truth I need to hear in order to perfect my burpee, because if if I don’t get the truth, I want to do it, right. I’m a hard worker, I’m showing up to the gym. And it’s gonna be challenging one way or the other. But if if nobody tells me what we tend to do as coaches is we become cheerleaders. And it’s actually it’s what I call it when a cheerleader, you’re not a coach, if all you do is clap your hands and tell people how good they’re doing. Alright, a cheerleader. We talk about the same thing. Right, a cheerleader, their team is down 20. And they score and they’re like, go team. Yeah. Oh, that’s not so helpful in terms of improvement. So, at the same time, cheerleading is part of coaching. So there are times where as a coach, you want to cheerlead. But if you’re only cheerleading, and you’re not providing true, then you might get people to work really hard. But they’re not doing the drill correctly. They’re not gonna improve. Exactly. It’s all about giving people the information, they need to do it, right. </p> </div> <div data-rss-type="text"> <p> Mike Collette 31:19 <br/> And there’s, there’s this, get on both ends, right? So you have the person who’s giving the truth, right. So they’re improving their ability to give this feedback, you know, those tough reps of like having to be honest, and continuously, like, even though it might hurt them, because you mentioned, it’s harder for, you know, we tend to use to lie to protect ourselves, we think we’re protecting others. And then there’s this get on the receiving end of actually getting that feedback, right, it’s like, and that’s also hard, as well as sometimes getting negative feedback. And like something I’m curious, like your thoughts, and we talked about before is like, this whole thing with like, UFC and lhf, is that we can also make it really hard for people to give us true, there’s also things that we do, right, and like we not, might not be wherever you mentioned, like blind spots, we might not be aware of the things that we’re doing. How do you see that like on the on the basketball court? </p> </div> <div data-rss-type="text"> <p> Macky Bergman 32:13 <br/> Yeah. So the first thing I would say is what you said, like they’re both hard, right? Giving truth is hard. Getting truth is hard. But when you do both, they become easier. Right? You start to recognize that it becomes what again, and using this word authentic relationship, it becomes a conversation, it becomes you owe it to me to give me truth, because I’m giving you truth, right, like the the level raises, because I’m gonna hold you to a high standard. Now you hold me to a high standard. It, I always it always makes me cringe when relationships are imbalanced in the way that, for instance, it drives me crazy when coaches expect their players to show up on time. And if the if the player is late, they have to run sprints and run laps, and they’re gonna sit out in the first half of the game. But that same coach is laid all the time. That’s not a healthy relationship. That’s hypocritical, right? And hypocrisy shows up when truth is imbalanced. When when we both have an opportunity to give truth and get true, the chances of hypocrisy showing up go down dramatically. Right? And because ultimately, like I said, truth is not fact. Truth is what are you thinking? As a player, I want my players to know what I’m thinking. The problem is, a lot of players don’t want to know what their coaches are thinking. They just want to get playing time. So then they’re their whole brand, we call it brand managing everything they do around the coach is to earn playing time, it’s not to get better, it’s not to address their weaknesses. So as a result, they hide their weaknesses. Right, they only do the things they’re good at, they maybe take risk when the coach isn’t around. But when the coach is around, they’re back into brand management mode. So the coach doesn’t even know what their weaknesses are. Well, then how can the coach help? That the authentic relationship is more honestly exposing your true self? Hey, Coach, this is what I’m bad at now. Can you help me as a coach, having the ability to a more honestly assess your players, but also to give to open up a channel of communication? As a coach? Don’t you want to know what your players are thinking? It doesn’t mean that you have to follow their their thoughts. At the end of the day, you’re the head of the team, you’re the you’re the person who has to make the final call in terms of who’s going to play and who’s not. But don’t you want to know what’s going on inside the locker room? Don’t you want to know what your players think of each other? Because because it’s what’s interesting is, how wrong you can be what another innovation we do but steady buckets we call a team truth reps. So at the end of every practice, we circle up, and everyone’s in a group of either 10 to 15. Kids, sometimes we have five or six groups in a, in a gym. But every everyone gets in a group with the people they worked out with. Sometimes it’s the smallest three or four people. And we asked three questions we say, number one, who’s the hardest worker in the group, we say one to three point, everyone points to the person in their group that they think is the hardest worker. Now, it’s interesting from a coach’s perspective, I very often agree, I usually agree. But sometimes I don’t. Sometimes they say, that’s interesting. The person I thought was the hardest worker, his peers don’t think he’s the hardest worker, what am I missing? Well, what I’m missing is there’s a certain type of player that every time the coach walks around the gym, every time I’m walking, watching, that player, steps up their effort, you start working a little harder, the second I walked away, they stopped working hard. Now they’ve tricked me, they’ve successfully fooled me into thinking they’re the hardest worker, but they can’t fool their peers, because their peers are watching all the time. Now, as a coach, don’t I want to know what the peers think, don’t want? Don’t I want to have a additional data point in terms of what’s going on when I’m not around? So first question is who’s working the hardest? Second question is the opposite? Who is the most distracted? Or who’s the laziest? Who works the least hard?Because again, some Hey, somebody might trick me. I might that now when I see who gets pointed to in that regard, it’s Whoa, I thought that kid was a leader. And now it gives me an opportunity to talk to that kid and say, you know, what’s going on? I see this is three, three practices in a row, you’re getting voted, most distracted. I always think of you as a hard worker is everything okay? At home. Like, I might have missed it. Because every time I walk around, he’s smiling, and he’s upbeat, but the second I walk away, he’s distracted. He’s not working hard. Right? So again, it’s just it’s a weight. Truth is not necessarily fact, truth is just another data point to add to the conversation. So ultimately, I can have the right follow up conversations dig a little deeper, get a little more curious. And what’s really going on in my players head, how can I really help them, because like I said, when people brand manage, what they really do is they hide the help, they really need. My job as a coach is to help them. But they can be so good at tricking me that they actually don’t need help. Whereas if I can get some truth out of their teammates and out of themselves, I’m more likely to figure out where, where and how I can really help them. The last question we ask is, who’s the best teammate? Right, who not the best player, but who’s the player in your group that brings the best out of you? Who’s the best leader in your group? Again, this is a great question for high school, college coaches, middle school coaches to ask, because you tend to pick a captain, it’s really bad when you pick the cap and that nobody respects they trick you into thinking they’re a leader. And in reality, their teammates don’t look up to them. Versus over time figuring out who’s everyone’s favorite teammate. Right. And it just brings some clarity to the conversation. I had this one of my one of my best players who’s going to play in college. He’s a junior in high school right now. He’s on path to play college basketball. I told him, I didn’t think he was being a very good teammate. His reaction was denial. We talking about Coach, I’m a great teammate. I brought everyone in it said everyone, you know, point to the best teammate, and nobody pointed to him. Said hey, you know, okay, this is it mean? So it’s easy to say coaches getting it wrong. It’s not easy to say all of my teammates got it wrong. Right. So again, truth. Truth is what he needed, and that he was able to realize he was being too hard on his teammates. Just because he’s better than somebody doesn’t mean he can be so critical. Right? When somebody makes a mistake, you can always yell at them, but sometimes support them. </p> </div> <div data-rss-type="text"> <p> Mike Collette 39:14 <br/> Interesting thing, right? And so like, I know this just being in like your, your social circle and within next gen to Charlie and Megan and the community for a brief period of time. So I’m like aware of this. But the folks that might be listening may be like unaware of like, this is like innovative, right, what you’re doing, and you’re really your your driving motivation is to really help these kids. There’s so much like coddling that goes on right now. And with that said, is like, I would assume and I think you’ve told me stories of like parents that like, you’re giving us these Hartley’s this truth reps. It’s hard stuff with these kids, helping them develop themselves. And like the parents might be like, Hey, you’re being really you’d be too hard on my kid. Right? Or like or like Mackey. You’re kind of a an asshole. The reality is like you’re doing what’s best for them, but they’re viewing in a different lens. Like, can you talk about that? Like, just in general? Because I know we had a conversation about it before. </p> </div> <div data-rss-type="text"> <p> Macky Bergman 40:11 <br/> Yeah, I mean, look, anything you’re any, it falls into the category of risk taking, like anytime you’re gonna do something different people are not going to be you’re not going to make everyone happy. The kind of falls into the same conversation. But the other kind of top innovative thing we do at study buckets is we, when we play games, we have the young leaders, the people who do the leadership training, they get to coach and rep younger kids. So I’ve eight and nine year olds are playing games, we have 11 and 12 year olds coaching and reffing. We call it our young you know, our EY BL all youth basketball league, run by young leaders. Now, similar to 123 point and truth reps, some people love it. Some people see the value. And some people say why are you doing this, that that 11 year old who’s coaching my nine year old doesn’t know what he’s talking about? Why don’t you you know, I’m happy to volunteer, I played high school ball, and I’d be happy to volunteer and be a coach. Right? And you have to explain well, that’s not the point. The point is not to provide, first of all we can, we can argue all day about who would do a better job coaching, I would argue that the 11 year old is actually doing a better job than you think he’s doing. But aside from that your nine year olds here to play basketball that 11 year old is here to get leadership training. So this is how we run our program. We are you know, I believe in everything we say we’re going to do we do and we’ve been calling steady, but it’s an innovative basketball program. Right? Innovation is is an interesting word that gets thrown around a lot. I would argue a lot of people that call themselves innovative or not innovator. It’s just kind of a fancy word that like, do you want to be innovative or not innovative? Sounds good. Let’s, let’s throw that in the mission statement. Alright, that’ll that’ll make us popular who, who doesn’t want to be involved with something that’s innovative. But innovative means creating something that didn’t exist before? Right? It means I didn’t learn this from someone else. I didn’t see that somebody else had successfully run a league run by coached and ref by kit. I didn’t see somebody else running a program where truth reps was successful. I didn’t see this idea of 123 Point work. It was an idea I had. So it was it’s an innovation because nobody else has ever done it before. Now, anytime you innovate something, it might work and it might not work. And you have to be ready for negative feedback. Because the first time we did 123 point I remember saying I remember the fork again. We talked about forks a lot it next job, right like lhf, UFC, innovate, play it safe, take a risk, do what do the status quo, right? And and you find yourself in these moments saying, you know, I already have a successful program. I can do the same, I can run the program with my eyes closed, and take a paycheck and run it to a level that it’ll be successful. But that’s that’s not what interests me. That doesn’t excite me that doesn’t, that doesn’t solve the greater puzzle that I’m trying to piece together of what is the best possible youth sports program look like? How can we use youth sports to develop people for future success? Because the average youth sports program says they’re doing it. But if you say how you’re doing it? Well, everyone knows that playing sports is like a study show. It keeps you out of trouble, less likely to drink and do drugs and teen pregnancy and gang membership and all that stuff is true. But if it’s not being done purposefully, if the lessons that you’re trying to pass down to young people isn’t doing isn’t being performed purposefully, you’re leaving a lot to chance, meaning, yes, it’ll work for most. But it could definitely be better. It could definitely be more purposeful, like it could definitely be these lessons could be stronger, versus just kind of rolling the ball out and taking credit for Well, obviously when kids are playing sports. Yes, they are getting exercise. And they are learning to play on a team the fact that they’re on a team. But there’s there’s being on a team and there’s being a leader isn’t as being on a team and there’s being on an elite team that communicates at a high level and is able to go into conflict fearlessly with each other as a way to help each other grow. Right? So you have to accept the fact that you’re going to get some people that don’t agree with it. Anyways back to risk taking the first day I did want to three point I said I could tell this is not going to go well. This is like this. Some people are not going to like this And I think the story, Mike, I told you the first time I did it, I got some really negative feedback. I got a nasty email from adatto. I shouldn’t even use the word nasty he was it actually has become a very close friend and, and we get along really well. But he’s basically said, my kid came into the gym, super enthusiastic, loving the game of basketball, he had a great day until you did 123 point. And then he left crying because all of his friends, you know, all of his teammates pointed him for being the silliest. And my reaction was, well, I’m sorry that he had a negative experience. But I I hope you’ll come back. Right? And I but but also let’s talk about why we’re doing this. Is your child getting in trouble at school for fooling around too much? Do you have to discipline? And do you and your wife have to discipline this child for misbehaving at home? And the answer to both questions was yes. So I said, on the one hand, I’m sorry, he got upset. On the other hand, we agree that he fools around too much. He does it at school, he does it at home, and he does it at my program. Well, my program is the arena that I get to address it in the way I want to address it. At home, you get to address it the way you want to address it. And at school, his teachers and principals get to address it the way they get to address it. Now, I’m going to do things differently than you do at home. And I’m going to do things differently than the people at his school do things. I hope together, we can help this child, not fool around so much and not get in trouble. Because it’s okay right now when he’s nine years old. But every year it becomes more and more of a problem. And can we fix this? Now my approach actually, I point out, I didn’t call him silly. I didn’t say he fools around the most his peers did. And what the philosophy behind what we’re doing here is that kids don’t really care what adults think about them. In fact, employees don’t really care what employers think about them. They, they have respectful communication, yes, code. Yep, gotta coach. But it’s not authentic, peer to peer relationships tend to be a lot more authentic. They actually do care what their peers think about them. So in this situation, teachers and parents and coaches couldn’t get the kid to stop fooling around. But when his peers all pointed, I mean, sometimes they all point to different people. But sometimes you have 15 kids, and 14 of them point to the same person for being the silliness, that doesn’t feel good. And on the one hand, we don’t want that the intention isn’t to make people cry. At the same time, if shedding a few tears, and being embarrassed, and disappointed in yourself, is what drives change. I would argue that, it’s, it’s worth it 100 out of 100 times, and in this case, that’s what happened, he did come back. So that was a good thing, he was able to shake off his tears, right? Go get a slice of pizza, or an ice cream cone and come come back, ready to do it again. But then there was a slow process of every week, it was, well, the next week, it was less people pointed him but still too many, too, then he was able to course correct. And get to the point where nobody was pointing for silliness. In fact, he was getting hardest worker and best teammate. And that same mental shift was showing up in school and showing up and the home, at which point I think it was, it was a month or six weeks later, the same father who wrote me this email being very critical, wrote me a follow up email saying, you know, I just want to tell you how wrong I was and how thankful I am that, that you took this approach because it worked. </p> </div> <div data-rss-type="text"> <p> Mike Collette 48:48 <br/> Awesome. Like, everything you’re doing is so tied into and you can compare it to, like, you mentioned, like being in the office employers like in in the workspace, like something that I picked up is like, you know, the difficult conversation that you had to respond right to this to the parent as an example. But also still hold your ground. That’s difficult, right? That’s like a rap, right? Truth rap in your own right. And so this idea of like, being in the arena, like you’re not just there telling the kids what to do and making shit up. Like you’re also in the arena yourself. Can you like just talk about that the how important that is like in the idea like you mentioned earlier, you know, when when when a coach tells someone, you know, to be on time and they’re also late, it’s kind of like Do what I say not as I do sort of thing, like he just talked about that the importance of being in the arena and and being able to, you know, coach others and help others and how important that is? </p> </div> <div data-rss-type="text"> <p> Macky Bergman 49:48 <br/> Yeah, no, I think it’s it’s it’s huge, right? I mean, first of all, to lean into the muscle of not being a hypocrite is key. That’s kind of the first thing that comes to mind. Another thing that comes Mind is a next job, they have this expression better me plus better you equals better else. But the idea is like, you need to work on yourself first self improvement leads to a stronger ability to help other people. Meaning if you’re not focused on yourself, as a coach or an employee or a teacher, you end up not being very good at helping other people. If you think of the worst teachers, right, and on the one hand, I think the best teachers in the world are incredible people, right? Magic. I mean, the work that the best teachers do is just incredible. On the flip side, though, and sometimes people don’t like to talk about it, but like, the worst teachers are terrible. I mean, well, having a desert gifts, right, and we can all think of the bad teacher, the birth out teacher who really doesn’t care. When I really think about what’s the difference between great teachers and bad teachers, great teachers are always learning. They’re still learner, bad teachers. They’re not interested in improving, they’re not interested in learning themselves. They’re just on autopilot. They’re just doing the same thing over and over again, showing up getting the check. They barely know who their kids are, they are completely numb, and, and, and uninterested in the kids in their classroom and the subject matter. Whereas the best teachers are equally interested in learning as they are in teaching. So it’s like, when I mean, now, it’s a lot of what I teach, and a lot of my philosophies come from next jump and conversations with Mike and and Charlie and Megan and the other partners that next jump, but I learned Thursday is like all day learning, so that I can go into the weekend with new ideas. And I rapidly teach what I learned, it makes me feel like I’ll never get bored of coaching. Because I’m not coaching, the same thing I tell. I tell my players and my coaches, a lot of the people who work for me used to be kids in our program. And I say, just look at how different I am now than I was three, four years ago, when you were playing, like look at look at how much the program has changed. That’s why the program is successful, because I’m always interested in learning new things, so that I can teach them and that so I, I can build on my own wealth of knowledge. Now I have five things that I talked about, it’s at steady buckets, every player who’s played for me has heard it hundreds of times. But I say to be successful at steady buckets, I want you to do five things. Number one, I want you to get a little bit better at something every time you come to practice. So might be shooting one day it might be ball handling, you might feel like you got stronger, you might have got better at jumping rope, you might have got your burpee technique a little bit better, whatever it may be, I want you to get a little bit better at something I want you to show up with the intent to improve. Alright, number two, I want you to leave your comfort zone, both mentally and physically. So in the 90 minute or 120 minutes you spend with us, I want you to constantly challenge yourself both mentally and physically to the to the point of discomfort. I want you to embrace discomfort, right? Leave your comfort zone. Right number three, I want you to work so hard you feel proud of yourself. So for years, we said outwork them I used to define hard work is kind of comparing yourself to others be the hardest worker in the gym. I eventually realized that wasn’t the right approach. Some people can’t outwork someone, if someone’s just in much better shape, they’re going to need less breaks than you. So comparing yourself to others was less impactful than I think about when I work hard. I feel proud of myself. Alright, I did one of Mike’s workouts a couple of weeks ago, it kicked my butt. But when it was over, I just felt great. I did that. Right i i had this fork of quit or keep going and I chose to keep going. I chose to work hard. And then there’s moments where if I think back I go shit, but there was that 160 minutes set that I did go easy on myself. So maybe I’m if I do that consistently, maybe I’m not proud of myself. Right? If you’re always proud of yourself, maybe you don’t have high enough standards. If you’re but if but if you can be proud of yourself leaving the gym, that was a good day, right? Like and nobody can tell you you worked hard or you didn’t. If you feel proud of your efforts, if you hold yourself to a high standard and you feel proud of yourself. Right? Nobody can make you feel proud of yourself. You. You feel it inside. So number three, I want you to work so hard you feel proud of yourself. Number four, have fun. Number five, make new friends and strengthen existing relationships. Now, I always challenged people in other walks of life to say is there really anything else that you need to do in your job to be successful? I always challenging people because if they can, if they can think of something that doesn’t fall into those five categories. I’d be happy to include it in my philosophy. But mostly people whenever they say I’m like no, that’s more like number two. That’s combination of one and three. Anyways, so but the important thing to answer my question is, I very often think about those five things and how it applies to my own life. So I preach it to the kids. But then I also challenge myself, and actually a major breakthrough that led to doing all of these innovations, but especially the all youth basketball league, and allowing younger coaches to take more responsibility was and I think the hardest one out of the five is leaving your comfort zone. For me, leaving my comfort zone is taking a step back, my comfort zone, is having the microphone in my hand, my comfort zone is being the head coach, running the workout being the loudest voice in the gym. And I remember thinking about it and saying, Well, how am I going to leave my comfort zone? What makes me uncomfortable is when I stepped back, and I let younger coaches run the program. And then I’m thinking, man, it’s not good enough, it could be better. And what I’ve learned is if I just hold myself out, there very often only a couple seconds behind me. So if I if I don’t step on their feet, and I don’t take the microphone back, and I don’t jump in to fix things, they actually fix it themselves. But when I do it before they get an opportunity to, I’m taking away their opportunity to grow. I’m taking away their ability to experience leadership, to do leadership reps, right to improve on their skill that ultimately I need them to develop for the growth of the program. But mostly what hold was holding the program back from growing and innovating was comfort. So again, all truth reps, any innovation is going to make you uncomfortable. Doing anything for the first time is going to be uncomfortable. And I’m always looking for ways in life. I have a I just started, I’ve done it twice. I’m really enjoying it. But I’m doing archery. One of my parents invited me to do archery. And I have no interest in hunting or doing it as a sport. I said, You know what I’m interested because I’ve never done it before. There’s a concept in Josh Waitzkin book, The Art of Learning, he talks about the beginner’s mind. And I think as somebody who coaches beginners, it’s very important for me to always be doing something I’m not good at. It used to be golf, I got decent golf, so it’s almost not working anymore. I’m not a beginner at golf anymore. So now I’m a beginner or an archery. But I think anyone who’s teaching beginners should practice being a beginner. Because otherwise you won’t really understand how your students are thinking, I need to play golf or do archery, in order to understand what my kids are going through, when I’m teaching them how to shoot a jump shot. I’ve been shooting jump shots for 30 years, they’ve been shooting jump shots for a couple of months or a couple of years. And they’re going through the same struggles that I’m going through on the golf course or the archery range. And if I’m not leaving my comfort zone, I have no idea what their brain is going through where their emotions are, what it feels like to struggle, when I’m only living in my world of expertise. </p> </div> <div data-rss-type="text"> <p> Mike Collette 58:24 <br/> You just unpack so much so much stuff that the five things you talked about. Like, first of all, you’re speaking to a lot of the folks in our community right now that I assume can relate to every single one of those things. And they’re probably like, yep, yep, yep, yep. Yep. That word community like that. Like, right, there is like a big part of like, community, right, like, getting a little bit better, like people around you help you get you helped get you better leaving your comfort zone, right, they push you, right, there’s that push pull, like working hard, hard work, right. shared suffering. We talked about that before, having fun, social events, those sorts of things, making new friends relationships. I mean, that’s what a community is all about. I see how all this sorts of tight sort of thing ties into that idea of community and we’ve been talking about it a lot. And I’d love for like you to kind of describe, like community in your words like to the folks that are in our community, because there’s so many parallels to this stuff and community and we’ve been talking about community 3.0 And Charlie and Megan have this like, amazing vision of what that looks like. And the idea of community how important it is but like also, like just from your your perspective and your world. Like, what does that what does that look like? </p> </div> <div data-rss-type="text"> <p> Macky Bergman 59:39 <br/> Yeah, the way I think about it is like call me selfish, but I just want to live the happiest, most interesting, most challenging life that I can’t I want I want life to be as full as possible. Like, I want to meet amazing people. I want to have amazing thoughts. I want to do amazing things and see beautiful places like I just want Everything, like, I’m selfish, I want life to be as great as it possibly can be. And then when I think of community is like, community is where life takes place, and community is like, if you’re going to live the fullest life possible, that takes place in a community, I can’t do it by myself. Right? I just know I can’t, I can’t first of all, I can’t have fun by myself, I can’t challenge myself by myself, my brain needs other brains to activate. So I can’t even think, to the fullest capacity by myself. There’s nothing that I can do by myself that I can’t do better with other people. So, being so selfish in terms of what I want out of life, I need to find the the people who can help me. And when I when I, to me, that’s kind of when I think of community at its best is the people who can help me live my life in the way I want to live. And in doing so I can help them accomplish the same thing. But like, yeah, life, life being so precious communities where life takes place. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:01:08 <br/> That’s like, the best course I’ve ever heard. That’s awesome. I love that. This is by far like the best episode that we’ve ever done on the community conversation and everything that you’ve been talking about is like the stuff that we’ve been doing. And I’ve been learning and trying to implement on our team level, and then get involved in our community as well. And then also, you know, impact the code community and the folks that next jump, but you’ve articulated all this stuff. So well distill that down. So well, I feel like we go on and talk about this stuff for like, hours and hours and hours, like honestly, it’s just like, it’s just such awesome stuff. But I got a I want to cut it now, because I know that there might be a follow up here. And I gotta ask you last three questions. Remember, I mentioned to you in the beginning, there’s three questions. I always ask people at the end of these community conversations. And they’re a lot harder than anything. I’ll see how fast can you answer question number one, you’re probably thinking what the hell is Mike gonna ask me? Favorite movie and TV show of all time? </p> </div> <div data-rss-type="text"> <p> Macky Bergman 1:02:14 <br/> Favorite movie white man can’t catch up. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:02:18 <br/> Favorite TV show of all time? </p> </div> <div data-rss-type="text"> <p> Macky Bergman 1:02:20 <br/> Comedy but there’s a ton of wisdom in there. Favorite TV I would say is a close the wire and the sopranos kind of made me decide I’m gonna go with the Sopranos. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:02:32 <br/> Dude, that’s a great choice. Did you see the new? All the saints of the newer? </p> </div> <div data-rss-type="text"> <p> Macky Bergman 1:02:36 <br/> Yeah, I didn’t love it. I didn’t love it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:02:39 <br/> It was weird. It was just weird. I feel like you have to like, watch the entire sopranos up like series, then immediately go and watch that you can’t take like a what? </p> </div> <div data-rss-type="text"> <p> Macky Bergman 1:02:48 <br/> You know, if your expectations are too high with movies and TVs, you’re gonna be disappointed. That’s true. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:02:54 <br/> And then the other like, that’s, that’s, that’s question one. But there’s there’s three parts of that question. There was movie TV show. The third part is what are you currently binge watching right now if you’re binge watching anything? </p> </div> <div data-rss-type="text"> <p> Macky Bergman 1:03:08 <br/> We just finished Squid Game. That was pretty good. That was scary. Half the time you know, though, if I really get into a show, I watch most of the time. Me and my wife watch together and I’m doing other things on my phone. We had to stop going to the movies because I just fall asleep. It’s like an expensive way to get an app. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:03:32 <br/> Alright, fair enough. All right. Second question is a favorite musician or band of all time. </p> </div> <div data-rss-type="text"> <p> Macky Bergman 1:03:42 <br/> That’s a lot tougher. Movie I can give you quick. Um, I like a lot of different types of music. So I listened to a lot of Jay Z. I listened to a lot of Bob Marley. I like classical music, then it doesn’t really matter what it is, but it kind of depends what kind of mood I’m in. Yeah, if I gave you to maybe Jay Z and Bob Marley. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:04:03 <br/> Okay, Jay Z, Bob Marley. And then the part two is better there’s three questions but there’s like a B’s and C’s Part B of this is favorite song of all time you get to pick one song listen to the rest of your life. You’re on a desert island you had like just like a mp3 player that had like unlimited battery one song you can eat listen to what would that be? </p> </div> <div data-rss-type="text"> <p> Macky Bergman 1:04:32 <br/> I said Bob Marley and Jay Z, but definitely not Bob Marley or Jay Z. Mm hmm like I said, I like classical music. So I and it’s funny with classical music. I don’t really know what they’re called. I don’t know who it is or, or anything. But just like if I can only listen to one thing I would want it to be really calming. I like music. I mean, there’s times where like music damped me up and get excited. But mostly if I if I could only have one song I would definitely want it to be very, very chill. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:05:03 <br/> Beethoven, Bach like that sort of thing. </p> </div> <div data-rss-type="text"> <p> Macky Bergman 1:05:06 <br/> Like I said, I don’t I’m not educated in classical music I just know if I’m stressed out and I need to need something to relax me I’ll I’ll pop in like just you know, classical music station and whatever they give me works. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:05:18 <br/> Fair enough. All right, I like that. And then all right, last question. This is an easy one. What’s your favorite hobby? Everything to do outside of like work coops like steady buckets? What’s your like, your favorite thing kind of thing that might give you energy. </p> </div> <div data-rss-type="text"> <p> Macky Bergman 1:05:34 <br/> Yeah, I like golf. I still like to play golf if I can. The problem with golf is it just takes too much time but I do like the challenge of golf. I’m not a big nature guy. So like camping doesn’t really do it for me too many bugs. Not really my thing. But like I do like I’m a city guy. I’m in New York City boy so I like to be a golf course is like nature. So like you know it is I could do that like you know, I consider that a nice way to take a long walk I think Mark Twain said Golf is a good way to ruin a nice walk I disagree. Way to make a nice walk more interesting. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:06:13 <br/> That’s awesome. </p> </div> <div data-rss-type="text"> <p> Macky Bergman 1:06:13 <br/> I also love art I love art. I love going to some art galleries or chilling out I mean family time is always how I spend most of my free time so anything my wife a kid want to do work for me. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:06:26 <br/> Dude I’m gonna have to definitely see some of these these pieces of art the the they’ve made have never seen anything you said you were into that before getting into steady buckets. So we’ll have to see some of the stuff you’ve created. </p> </div> <div data-rss-type="text"> <p> Macky Bergman 1:06:38 <br/> Yeah, I can I can give you a quick </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:06:42 <br/> Oh you’re gonna show right now. Oh, this is awesome. </p> </div> <div data-rss-type="text"> <p> Macky Bergman 1:06:47 <br/> Well, I’m down in my basement in my office but just upstairs I got some </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:06:53 <br/> love it we are we are on a tour now. This is awesome. You drew that too? Oh my god. That like I don’t know why but that gives me like A Tribe Called Quest vibe. I don’t know why. Something about the colors. </p> </div> <div data-rss-type="text"> <p> Macky Bergman 1:07:23 <br/> We got one more down here. A lot of flower. I like flowers. But I also like kind of abstract cityscape stuff. Another flat out this one’s mine. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:07:33 <br/> Dude you got skills, man, you got skills. Now I see where the creative mind comes from. The innovation and the creativity are here. It’s all in one it all relates. You will Mackey i I appreciate you being on here so much. This was so awesome. Everyone who’s listening. You guys just got an incredible amount of wisdom and knowledge dropped on you, Mackey how to how to folks like find out or check out steady buckets. Like what are ways that people can kind of like help out, like what’s like website like, you know, that sort of thing. </p> </div> <div data-rss-type="text"> <p> Macky Bergman 1:08:06 <br/> Steady bookings.org is our website. Um, a lot of information on there, to be honest, needs to be updated. Probably doesn’t do us a great amount of justice. But there’s some good videos on there. If you want to see the kids in action. If you go to the video portal, this, that’s kind of the best way to learn. What we do mostly the website is designed for just for players and parents to find the schedule, register and donate. We are a 501 C three tax tax deductible organization. So everything we do is free for the community. And yeah, there’s a donation page and check this out study. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:08:42 <br/> That’s awesome. Well, guys, if you guys are listening, make sure you check out steady buckets.org Donate. This guy is doing awesome stuff. He’s changing the world changing new sports and Mackey again. I so appreciate you being on man. Thank you so much for today. </p> </div> <div data-rss-type="text"> <p> Macky Bergman 1:08:56 <br/> Thanks, Mike. Thanks for having me. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:08:57 <br/> You got it. </p> </div> <div data-rss-type="text"> <p> Transcribed by https://otter.ai </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-58-the-community-conversation-macky-bergman-of-steady-buckets-changing-youth-sports/"> Ep 58: The Community Conversation-Macky Bergman of Steady Buckets (Changing Youth Sports) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 07 Nov 2021 21:58:00 GMT http://www.prototypetraining.com/ep-58-the-community-conversation-macky-bergman-of-steady-buckets-changing-youth-sports/utm_sourcerssutm_mediumrssutm_campaignep-58-the-community-conversation-macky-bergman-of-steady-buckets-changing-youth-sports thumbnail http://www.prototypetraining.com/ep-56-the-community-conversation-nutrition-edition-halloween/utm_sourcerssutm_mediumrssutm_campaignep-56-the-community-conversation-nutrition-edition-halloween Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on The post Ep 56: The Community Conversation Nutrition Edition – Halloween appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/10/Halloween.png" alt="A man and a woman are on a poster for the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! ( <a href="https://prototypetraining.com/ep-53-the-community-conversation-mike-collette-leadership-series-awareness-first/"> Check out our last episode here! </a> ) </p> </div> <div data-rss-type="text"> <p> For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Hally will be discussing  <b> Halloween </b> <b> . </b>  If you’re looking to learn more about nutrition for yourself or pick up some tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Jon 0:03 <br/> All right, welcome to community conversation, I’m not going to read the full script, I’m done doing that. Sam and I are going to talk about nutrition, community conversation, you guys here, you guys hear from the members but we also try to educate you guys to is right now Mike’s actually run it through his leadership series, we’re gonna continue doing our nutrition series. And what we want to kind of maybe get you guys thinking a little bit about is kind of how to approach like Halloween a little bit. Um, I mean, we all know that Halloween is gonna involve like, lots of candy, and stuff like that. I mean, sometimes when there’s any type of event or holiday, it’s kind of a few ways you can approach you can approach it as this thing has, like, complete control over me. Like, if I have this, then I it’s like, you know, I can’t control the amount I have. It’s almost like an excuse more than anything else. And the other thing is reasons why some of these things get really hard for us to have like, why is it sometimes difficult to, you know, control the amount that we consume when we have things like Halloween candy and stuff like that. And we think it’s important that you actually have that stuff so that you don’t fear it, you’re able to have it. And what Sam and I want to talk about today is, you know, maybe some stuff that we can think about. And it’s not just about you know, putting that piece of candy in your mouth, but it’s thinking about your day and your week and your lifestyle as a whole and what could potentially lead up to that being a very difficult, you know, type of treat to consume in moderation. So I’m Sam hauling candy. Let’s start off what’s your favorite? </p> </div> <div data-rss-type="text"> <p> Sam 1:45 <br/> Ah Twix, Twix, and that’s yeah, it’s a long answer, because I used to like everything with peanuts. And then I found out like a year ago, I was allergic to peanuts, so I have to think I’ve to think hard because I can’t say like Snickers anymore. But Twix Twix is the top. What’s yours, John? </p> </div> <div data-rss-type="text"> <p> Jon 2:05 <br/> Woo it you can’t have Snickers anymore. Because I’m allergic to peanuts. Is this a new allergy? </p> </div> <div data-rss-type="text"> <p> Sam 2:11 <br/> Yeah. has like a year and a half ago. Yeah, it’s a bummer. Yeah, okay. We still get to eat all the good stuff. </p> </div> <div data-rss-type="text"> <p> Jon 2:20 <br/> I like Almond Joys. It’s one of those either love or hate. I love it. </p> </div> <div data-rss-type="text"> <p> Sam 2:25 <br/> I’m so good. </p> </div> <div data-rss-type="text"> <p> Jon 2:27 <br/> So these are I mean, I don’t know about you, but I’m definitely gonna have an Almond Joy. Or to probably have probably a five. That’s usually like, that’s, that’s my number fives my number. I’ll have variety on Halloween. But anyways, um, why? Why can it be hard to have something like candy and not want to eat? Like, the entire bag? </p> </div> <div data-rss-type="text"> <p> Sam 2:51 <br/> Yeah, so candy is like high satiety when it comes to like when you’re looking at foods because it like has sugar it has. Low, sorry, low satiety, right? Like it has all these things. And like, it makes you want more, but it’s not anything that’s like, gonna fill you up. Right. And so like, you have this handy piece of candy. And it’s like, oh, that tasted good, but it’s not filling you up. And so you want more. And if you’re someone who doesn’t have candy on a regular basis, like you put it on that off limits list and you refuse to have candy any other time of day, it feels like if Halloween is a day, you’re going to have candy and you have this low satiety food, you’re instantly going to want to eat it all in one sitting, which I don’t know about you, John, but I would not recommend doing because you’re not going to feel great. Not not going to be a good Halloween for you if you eat the entire bag of Halloween candy. </p> </div> <div data-rss-type="text"> <p> Jon 3:54 <br/> I also think to that, um, you know, a big reason why some of those things can be can be difficult is because we crave them. Like why? Why might we crave like those foods that are you know, sugary and salty and like really like high calorie, what you would consider like you’re not healthy foods to go ahead and eat. And I think a big thing is and I don’t know about you soon, but if someone’s consistently not eating enough food, like isn’t that what your body’s gonna start to crave is like high calorie foods because you’re not eating enough. Right? </p> </div> <div data-rss-type="text"> <p> Sam 4:32 <br/> Yeah, fun fact is sweetness is the only taste we’re born craving because it literally equates to calories. When your baby it’s like sugar equals calories. So that’s what we want. So yeah, as an adult, same thing. If you’re not eating enough, you crave it. </p> </div> <div data-rss-type="text"> <p> Jon 4:49 <br/> Yeah. Um, so, if you’re like, you know, a lot of times people are just I mean, a lot of us are trying to lose weight, right? So if we go hadn’t we cut her calories really low, you know, and then or were even just saving it up for Okay, on Halloween, I’m gonna have some candies. So we’ve basically deprived yourself all week, when you get the opportunity to eat something like that, it’s gonna be really hard to not want to consume it in mass quantities, right? Because your body’s finally getting an opportunity to get some calories that you’ve been restricting yourself from, from having for let’s say, it was several days, several weeks, maybe this is a cycle that we’re noticing where it’s like, okay, like, restrict, restrict, restrict, restrict the weekend, come on, we’re gonna like, go ahead and be a little bit loose, and you have the best intentions or just having like, you know, that one treat, but it ends up turning into like this massive, like, binge cycle, because it’s really hard to have willpower, when your body’s saying no, that was good. Let’s keep going. Like, you don’t get that same like, fullness feeling that you’d be getting, if you would consistently be eating the amount of food that you should be eating. Um, so my question for you, Sam, is for people that do have the goal of wanting to lose weight, like how do you how do we go ahead and learn like, Okay, well, how much is how much is the amount of food that I should be eating? Right in order, like, let’s say, I want to lose 10 pounds, or five pounds, or whatever it is, for whatever reason. I’m like, what, how do we how do we do that without like, you know, running into these, like, I feel tired all the time, like, miserable. This is unsustainable, like, what’s some advice you have? Like, how can I feel like Halloween and still have that as a goal? </p> </div> <div data-rss-type="text"> <p> Sam 6:39 <br/> Yeah, so I feel like my first advice is always like, you gotta trust what your body’s telling you. And like, listen to your hunger cues. But the problem is, it’s not really super easy for most people. Because the way that we live life kind of doesn’t really let us follow those hunger cues all the time, we work so hard dieting that we like, don’t listen to those hunger cues. And so if you’re like, I don’t know what to eat, and you’re feeling tired and lethargic all the time, then like, comma, holidays, this is where like all the challenges arise. So the best thing you can do is, figure out what your daily calorie needs are. And I think we’ve touched on this in other podcasts of like your, your total intake should be your basal metabolic rate, class, your purposeful exercise, plus the thermic thermic effect of food, plus what I call like your, like, day to day activities, right your activities of daily living. It’s neat in like technical terms, but what you do during the day, so like walking across the parking lot, grocery shopping, cooking, cleaning, all those things. So everything you do in the day is building up to what you should eat. And if you’re trying to lose weight, then you subtract a couple 100 calories to be in a calorie deficit across the week, right? If you’ve done all the calculations, and you’ve done the math, and don’t worry, if you don’t know how to do that math, we will help you out. It’s very specific to the individual. So that’s something that you should definitely sign up for a nutrition console with myself or John and come and take a body scan if you’d like to know your exact needs. But basically, once you figure out your needs, you subtract at most probably like 250 calories, if you’re trying to lose weight, because we don’t want you to be in too far of a deficit. Now that varies person to person. And if you’re in a bigger deficit than that 250 calories per day, you’re probably hungry, and you’re probably tired. Like once you hit the two week mark of eating too low calories, that’s where you’re really going to start feeling it. So if you come to these holidays, and you’re like wow, why can’t I stop eating candy? That’s like, flashing red sign of you’re eating too little. Um, and I went into a very long explanation there. John, did I answer that question or no? </p> </div> <div data-rss-type="text"> <p> Jon 9:03 <br/> No, you did. Yeah. I mean, okay. And then the takeaway is that there’s no rush into getting to that goal but you know, if we if we try to take shortcuts and things like that, it’s gonna be really hard to be able to make it sustainable. There’s also like so there’s this term in the nutrition space called metabolic adaptation this is like this is a view like constantly are restricting yourself of calories your body starts to get this like pattern of you know, this deficit being too much. So you’re you almost like, if you know anyone that’s ever done like a bodybuilding show or anything like that. Your body does, like literally whatever it has to do in order for you to burn less than fewer calories. But you know, literally blink less. You will feel less motivated to get off the couch and just go you know, do any do any basic activity. So some things that you can maybe pay attention to is if you don’t feel motivated, you feel tired all the time. And you’re really struggling to go ahead and like lose weight, if that’s what your goal is. I guarantee that if you were to eat more, you would probably see more, you’d probably see faster results. sounds counterintuitive, right? Eat more and see faster results of weight loss. Well, the reason why is it like your body literally doesn’t want you to like eat that little that, it’s going to send you increased cravings, which just make the whole process like very hard to even be able to stick to, and you’re going to burn fewer calories, when you go ahead and you actually do your workout you’re going to perform, you’re not going to perform as well, you’re gonna have a hard time building muscle. So I actually have a client that is a runner, and they were under eating, gave them like 500 more calories, and they lost five pounds in like, in like three weeks, it’s crazy, eating more calories on a daily basis resulted in that. And they don’t feel like, like shit all the time. So if this sounds like you where you’re just like, we’re talking about this, because this is why some things can be we can have that reason of, okay, I’m addicted to sugar, this is a trigger food. And we shouldn’t have these foods that seem like triggers to us, if we’re actually being able to, if we’re actually eating enough calories on a consistent basis. So when we have those things, it’s not such a shock to your system that you just had, like 100 calories in a bite size of like, basically pure sugar. And then And then, you know, your, your body’s like, that was awesome. That was you know, quick energy, let’s, let’s just keep on signaling for that. Because, you know, we, we understand what that tastes like when you’re saying with that. But that is you start to go ahead and get that, that response of, you know, you know, sugar or hamburger or whatever it is that it’s easy to go ahead and over consume, like, so we kind of think about this a little bit guys is, you know, if you’re hungry, like ignoring that hunger signal, because you’re trying to go ahead and be very, like well powered into sticking with your, you know, your nutrition, it’s actually counterintuitive, because you’re not going to be able to willpower is not what you’re gonna be able to rely on, you have to create habits and you have to go ahead and you have to also have your body trust that you’re not going to overly deprive it right you can like in order to lose weight, you have to be in calorie deficit. But if you’re, you know, being overly restrictive with not only your food choices, but your just your caloric needs in general, like you’re just you’re, it’s gonna be really hard to have, you know, three pieces of candy on Halloween, that’s gonna be if you have that you don’t want to eat an entire bag, then you’ll be like, Okay, that’s a trigger for me. I’m that that shouldn’t be happening. If, you know, we have, you know, a good relationship with food. And we’re also not, you know, eating 800 1200 calories a day, because the only thing we have is meal replacement shakes and salads. That’s when we’re going to start to feel like crap. And that’s when that’s when those foods are difficult to have in a in a balanced diet. </p> </div> <div data-rss-type="text"> <p> Sam 13:22 <br/> No, it’s true. And it’s your your reading phone reminded me of like how important like that. No, it’s all good. It’s probably because it ties into this stuff. Like when you deprive yourself of all that and then you get that like one piece of candy. It’s like a huge dopamine hit, right? It’s like the same thing of like, why people feel like they’re like on social media all the time. It’s like, yeah, if you feel like you’re addicted to sugar, the reason is probably because what’s happening in your body is that like you pride yourself all the time. So when you get it, it’s like dopamine. And so your body wants more of that. And so, yeah, so by not allowing yourself to have that on a regular basis, like that one experience is just so intense in the body. And of course, you’re gonna crave sugar in that capacity. So, yeah, like we say all the time, like everything really, truly in moderation. And like, don’t deprive yourself of that like experience, whether it’s candy, or like having a drink with your friends on Halloween night, or like being taking part of like, appetizers at a party. Like all those things can be eaten in moderation. And then you’re not setting yourself up for failure. In the sense of like needing that dopamine hit 24/7 John, do you have some strategies for like people who are like looking at Halloween coming up and are like, gay, you guys are totally describing me. Like what should I do right now to like, make sure that I’m not overeating on candy every single day of this weekend. </p> </div> <div data-rss-type="text"> <p> Jon 14:48 <br/> Yeah, I would say that. So the serving size for Halloween candies like two to three pieces. I would say exceed that and have a reason why a five is because You’re not going to totally, like ruin all your progress. If you have 200 calories of Halloween candy most serving size of hollow candy is like three. And it’s like 150. So let’s say like you’re having 200 calories of Halloween candy. And you just have, like, you move on like, right? Like, it’s just, that’s just, it was, it was it was tasty, and it was good and no guilt associated with that. It’s not a problem. It’s only a problem if we make it, like an issue where we’re like, oh my god, I did something wrong. Like, I can’t do this again. And then you throw all your Halloween candy out. And then Karen brings doughnuts in the work the next day, and you’re like, you’re right. And then we just have like, oh, man, like, whenever they like, remember, you have that food that you don’t think that you should be having. And that’s, like, demonized you, you know, you’re almost like, Okay, I gotta get this out of my system. Right? We that’s where we want to, like, want to work on not having that all or nothing type of like mindset when we have like, a piece of candy. But my I mean, my advice is just give yourself like a limit. Don’t give yourself a limit of like two pieces of candy because that’s like, bullshit very much. You only have two pieces of juice from out of this pillowcase a bag that you can’t write, like, let yourself have four or five pieces of candy. And you’re going to be fine, right, but like, put a limit to it, right? Don’t have 10 or 15. Because you feel bad about it. Like go ahead and have four or five pieces of candy. Enjoy it, pick some of your favorite ones. And, you know, if if I’m eating it, and I know that I’m going to have four pieces, I’m probably gonna enjoy it and not eat it super fast. Like, right. I always say this, like, if I were to go ahead and have, you know, if somewhere is say you can have as much cookies as you want. But you can only have a cookie every 10 minutes, the odds of me overeating or eating asleep of Girl Scout cookies is very low on time for that, right? So if you slow yourself down a little bit, when you’re eating those things, be a little bit more mindful with that, then that’s also like a really good strategy is you know, slowing the pace of play, I guess, right? Like, enjoy. taste your food, taste your food, like fully chew it before you put another piece in your mouth. What about us him? Any? Any strategies that you might give to someone that, you know, might be a little bit worried about having Halloween candy? </p> </div> <div data-rss-type="text"> <p> Sam 17:35 <br/> Yeah, I mean, I think you hit it on the nose of like, pace yourself, you don’t need to have all 70 pieces of candy in one sitting. Like if you buy the bag of 100. And you still have 50 leftover after the trick or treaters come through. Like it’s okay, if that last you like four weeks. Like it’s really it’s really okay, if that’s in your house. As long as you’re like realizing that candy can be part of a healthy diet candy can still be part of a diet that helps you reach your goals. You just have to do it slowly. taste your food is the biggest one. And I like to think about like, I think when you know like, for paint, we have a lot of parents listening to this, right? Like when you’re giving your kids their Halloween candy. You don’t let them sit there and eat the entire pillowcase because they feel terrible. Like, look at this as food of like, how does it make you feel like if you have one or two pieces, like you’ll feel fine. Like it’s just a little bit of sugar, a little extra fat, like maybe there’s some nuts in there. It’s just food. But if you go ahead and you eat 70 pieces in a row, you are not going to feel good. Like physically, you will probably feel ill and like why do you want to do that to yourself? You know, so go into like any eating situation being like, what do I want to get out of this. And as long as like you want to eat food to help yourself feel better. And to get yourself to better health. Like if you look at it big picture, then like you know, you’re not going to eat 70 pieces of candy amongst getting 70 is aggressive, maybe like 15. Right, because you’re you’re you’re going to have a stomachache, your head might hurt, you might feel like your blood pressure is rising just because you have so much of you know, sugar coming into your body all at once. So like eat what feels good for you. And then make sure that you actually enjoy every bite of what you’re eating because candy is delicious. And it is meant to be enjoyed. And I’m a big proponent of keeping your diet as long as you want to. </p> </div> <div data-rss-type="text"> <p> Jon 19:19 <br/> Yeah, absolutely. Great. So, you know, if you’re going to have candy and Halloween, you know, maybe don’t have ice cream after lunch like, you know, like checks and balances like we like you know, maybe make sure you’re eating a lot of nutritious foods that are gonna fill you up and provide you with enough calories in your day. And then have the candy like totally, totally fine. I mean, my last piece of advice is have five different pieces of candy. Don’t just have one. You got to have five different ones different textures. Enjoy each one. But yeah, so if you’re listening to this and you kind of like thinking to yourself, you know Let’s say it’s Halloween or it’s Thanksgiving or Christmas, or whatever it is, if you’re thinking, you know, like, there’s any worry that’s going through your body wants you like, you know, why don’t you think about talking to samurai? And you know, kind of like, you know, explain to us why you might be feeling that way. You know, we can help you with that. But hopefully this advice, this podcast episode was helpful to some you, Sam, any last things that you want to add before we sign off? </p> </div> <div data-rss-type="text"> <p> Sam 20:31 <br/> Just enjoy your candy. If you needed permission to eat candy this weekend, you have my permission, and you have Jon’s permission to have a couple pieces of candy this weekend. I feel like some people need that explicit direction and I’m giving it to you now. You’re allowed to have candy. You’re allowed to enjoy every bite of it. And Happy Halloween everyone. I feel like we got to say that that’s this week, right? </p> </div> <div data-rss-type="text"> <p> Jon 20:52 <br/> Oh, yeah. And where an awesome costume. I think this comes out on Thursday. So tomorrow you better have a sweet costume because there’s gonna be some candy at the gym too. And you get candy. Have a nice costume. </p> </div> <div data-rss-type="text"> <p> Sam 21:05 <br/> John, you have one picked out already? </p> </div> <div data-rss-type="text"> <p> Jon 21:07 <br/> my Halloween costume? Yeah. Being ash </p> </div> <div data-rss-type="text"> <p> Sam 21:11 <br/> I can’t wait. It is supposed to be a surprise. I thought you’re gonna shock us all. At once. Yeah, Pokemon. </p> </div> <div data-rss-type="text"> <p> Jon 21:19 <br/> Oh, there you go. Alright, you just use one up rank my </p> </div> <div data-rss-type="text"> <p> Sam 21:24 <br/> that’s all it takes know Pokemon and you’re good to go. And John Klotzbach </p> </div> <div data-rss-type="text"> <p> Jon 21:29 <br/> would be the very best. </p> </div> <div data-rss-type="text"> <p> Sam 21:32 <br/> Alright, everyone, thank you for making it this far. And like John said, if you have any questions or concerns come talk to us. We’re more than happy to listen to your story and hear you out and kind of help you through navigating this nutrition process. If you have future topics in mind, please let us know because we like to talk about the things you want to hear. And with that said, Happy Halloween and we hope you all have a wonderful day. Bye </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-56-the-community-conversation-nutrition-edition-halloween/"> Ep 56: The Community Conversation Nutrition Edition – Halloween </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 28 Oct 2021 11:36:00 GMT http://www.prototypetraining.com/ep-56-the-community-conversation-nutrition-edition-halloween/utm_sourcerssutm_mediumrssutm_campaignep-56-the-community-conversation-nutrition-edition-halloween thumbnail http://www.prototypetraining.com/ep-55-the-community-conversation-mike-collette-leadership-series-feedback-and-blind-spots/utm_sourcerssutm_mediumrssutm_campaignep-55-the-community-conversation-mike-collette-leadership-series-feedback-and-blind-spots Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube videos that The post Ep 55: The Community Conversation-Mike Collette Leadership Series (Feedback and Blind Spots) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/10/Community-Conversation-1.jpg" alt="A man in a green prototype shirt stands with his arms crossed" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-53-the-community-conversation-mike-collette-leadership-series-awareness-first/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 55th episode of The Community Conversation and today, Mike Collette continues his Leadership Series with the third episode: Feedback and Blind Spots! You won’t want to miss this episode as it’s a good one! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:02 <br/> All right, everyone, welcome back to the community conversation and our leadership series. So past few weeks been doing these leadership, I guess, podcast or talks. And I’ve kind of shared a little bit of my journey and things that we’re doing a prototype recently. But today, what we’re going to be talking about is feedback and blind spots, and so over the last couple of weeks have done a lot of calls with many of you, our members, in regards to feedback on how we’re doing at prototype, what we can be doing better, and all that fun stuff. And I’ve got a lot of great ideas, a lot of great, unfiltered thoughts, and on what we’re doing well, what we’re not doing well. And not only is that refreshing, it just continues to validate this whole idea or notion that we don’t know what we don’t know. And that’s why feedback is so important. So as coaches and trainers, we are constantly giving our clients members athletes feedback, right, so how to do exercises correctly how to which positions to get into evaluating form and technique, giving feedback on, you know, strategy of the workout, intensity of the workout, etc, etc, there’s this constant communication that’s going on. On the other side, from a feedback perspective, there’s communication that can be nonverbal, can be verbal, both that relationship between the member athlete and the coach, but one thing that we started to realize is, as coaches, you know, we give each other a lot of feedback, right, so we have this peer evaluation, sort of system that we do at prototype, and we, we give feedback to each other all the time. And the idea is, we all have blind spots in our coaching and things that we do. And some of us have really good strengths. And some of us have, have apparent weaknesses, that the folks that have strengths in those areas can help build each other up. So the idea is that, if we’re all helping each other get better, we all rise, we all get better together. That’s the whole concept. The thing that I mentioned is that us as coaches, we see things from, from the lens of coaching, and how to make people better how to build better relationships, or not getting that feedback, necessarily all the time from our clients who are members in terms of what we’re doing well, and the experience that they’re having. And it’s something that we’re driving more towards. From a community perspective, prototype is feedback, feedback culture. And so the calls that I had over the last couple of weeks is I’ve been, like I said, really, really refreshing to kind of uncover some of the blind spots that we have, and we all have blind spots. And when it comes to doing things better in life, from being a better leader, to a better athlete, a better coach better, you know, husband, wife, parent, etc, etc. We all have these blind spots, we don’t have the rearview mirrors that we can just look in and see what’s see what’s behind us, right? It’s the things that we can’t see and the things that we may not be self aware of. And the people around us that are closest to us are the ones that are going to be the most honest with us are the ones that can help us see those blind spots, and it’s up to us to put in that effort and time to improve on those areas. based on the feedback that we are receiving. At the end of the day feedback is just an opinion. But if that opinion is, is apparent, and vocalized enough, and from a bunch of different people, it gets us thinking, is that actually true? Is that something that I need to improve on something that I need to address, and some of those things that may be blind spots we may be aware of, but we may not think that it’s a big deal. Right? It’s not something that we need to address or something that you need to improve on. That’s also on us, right? So at the end of the day, having a system or having people that are around you, they’re, they’re trustworthy, they’re honest with you, that can help you improve that will help you improve is such an amazing thing and great thing to have. And again, I’m just so happy to be having these calls with our members and the honesty and level of transparency that that I’ve been receiving. So back to the whole idea of feedback, right? And this concept of blind spots, sometimes when receiving feedback, and it also depends on the person who’s giving it to you the relationship that you have with that person. So it could be like someone very close to you like a parent or a spouse. And the way that they may give you that feedback may hit you pretty hard in the in the gut or may bother you to an extent you kind of brush it, brush it off. It’s such an integral part of like who we are is is people, it’s a skill, just like getting better at double unders getting a better at Olympic lifts to not only give feedback to someone else, but also to receive feedback as well and to take it in and to interpret it as, as information. Versus it’s something that’s attacking our identity or attacking who we are as a person. If we look at things from a narrow lens, and aren’t receptive to the thoughts and opinions of other people, it makes it really, really challenging to not only grow and improve, but it makes it really challenging for others to actually want to give you feedback, right? So an easy example is if someone that’s not very receptive or shuts down, when someone gives them honesty or truth, or someone that just doesn’t listen, isn’t responsive or doesn’t take any advice or feedback that they’re that they’re given the people that are more inclined to give that feedback with the intent, hopefully, the intention is to be helpful. Don’t just stop giving feedback. And that doesn’t help anyone, it doesn’t help you, it doesn’t help them. And it certainly doesn’t help the other people around you that may be thinking those exact same things. So going back to the whole comparison of putting in the reps, you know, Episode One of this leadership, this leadership series, is we have to put in the reps of giving feedback, we also have to get the reps of receiving feedback. And a really interesting exercise that we’ve done recently with a small group with our team is called the red arrow behaviors exercise, what are the things that you may be doing that prevent others from giving you the truth, or what are the things that make it hard for you to receive truth from others. And it’s essentially a self awareness exercise and Episode Two of the leadership series, we really talked about this whole idea of awareness, we have to be aware of what we’re doing. And there’s this level of self awareness that we have, that we know that we’re doing, right the behaviors that you know, you may, you may do on a regular basis, that could be being passive aggressive to someone else, that could be something that you just naturally do, and you’re aware that you do it, but it’s just something that you do, because you can’t control it. Right, we can control it, but it just takes practice, right. But also, this whole concept of lack of awareness and the people that are around you, or that can be the most honest with you can help you see or uncover some other some other layers of awareness that you may be unaware of right and bringing things to light. And that’s where kind of this whole feedback system comes in. So an easy example is, let’s say you come to prototype. And we help we’re starting to help you coach you. And you’ve been doing squats a certain way for your entire life, maybe you had a coach that said, Hey, don’t squat below parallel because it’s bad for your knees. And so you learned that squatting about parallel was the right thing to do. So your entire life, you’d be doing these quarter squats, and then you come to prototype and we say, Hey, listen, like squatting full depth. And below parallel is not only good for your knees, but it’s going to utilize all the musculature of your lower body, working full depth and range of motion is an important thing to do, especially in life. In general, we don’t train in partial range of motions, we don’t live in partial range of motions all the time. So that level of awareness, you are aware, in the beginning, this is how we’re supposed to do some supposed to do something, I’m doing it right, gotten some feedback and doing things a little bit differently. It’s up to you to take that feedback in and to do something with it. And then that kind of brings this notion of coachability. Right? So coachability is like this balance between like humility and, and confidence, how you can take and receive feedback and then put that into action. That’s something that we look at all the time as coaches, when training folks, is that level of someone’s coachability? Are they are they going to listen to things that I say they’re gonna listen to the advisor, or feedback that I give them? Or are they just gonna keep doing the things that they want to do doing things their way, and not really being open minded or open to some of the thoughts from from others. So again, we all have these blind spots, we all have some level of lack of self awareness that we can improve on. We all have things that we can improve on to get better and be better people. But it takes time it takes the reps. It takes the level of It takes people around you giving you that that feedback, it takes a collective group safe group people to kind of be around you can feel confident and you can also trust in to have your best interests in mind. So you know, in this leadership series, you know, something to think about, if you are a manager or a leader in an organization, or just a leader in your community, or parent or just any level of leadership, then you can, you can put that to any context that you that you’d like, is that if you want to be better, if you want to improve, and you know, there’s areas for you to improve, and we talked about, in Episode Two awareness first, right, you need to be self aware of the things that you’re doing that’s preventing others from giving you truth, or the things that you’re doing, that may be impacting others. But we also have to be a little bit more receptive to feedback. And again, it’s a skill, it’s a skill, something that requires practice requires reps, like we talked about in episode one. So with that being said, today’s leadership series, something to think about something to think on a little bit is like who are the people in your life that you trust the most to give you the most honest truth? And when they do, or if you ask for it, or if you don’t ask for it? When was the last time you’ve asked for it? And if it’s if something you haven’t asked for, can you start doing that in a more routine basis, but also start to think about how you react or what you do when getting feedback from others that are close in your life and that can start to bring out some other levels of awareness that you may not be cognizant of. So anyway, this was episode three of our leadership series. Hopefully this starts getting some things stirring in your mind if you have any questions, please don’t ever hesitate to reach out to me. Mike Collette you can shoot me an email at Mike@prototypetraining.com. Happy to talk through anything if you are struggling with anything. If you have more questions on leadership, please do not hesitate to reach out and I appreciate y’all listening and have a great rest of your day. </p> </div> <div data-rss-type="text"> <p> Transcribed by https://otter.ai </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-55-the-community-conversation-mike-collette-leadership-series-feedback-and-blind-spots/"> Ep 55: The Community Conversation-Mike Collette Leadership Series (Feedback and Blind Spots) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 25 Oct 2021 00:25:00 GMT http://www.prototypetraining.com/ep-55-the-community-conversation-mike-collette-leadership-series-feedback-and-blind-spots/utm_sourcerssutm_mediumrssutm_campaignep-55-the-community-conversation-mike-collette-leadership-series-feedback-and-blind-spots thumbnail http://www.prototypetraining.com/be-your-kids-superhero/utm_sourcerssutm_mediumrssutm_campaignbe-your-kids-superhero As I was scrolling through one of the many social media platforms of the internet, I came upon this quote (maybe it was a meme…) and it said: “When you have kids, you think you’re watching them grow up but they’re watching you grow up as well”. Now, I don’t have kids… yet that is. The post Be Your Kids Superhero appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/10/Schedule-and-Holiday-Updates.png" alt="A man is holding a child in his arms in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> As I was scrolling through one of the many social media platforms of the internet, I came upon this quote (maybe it was a meme…) and it said: <b> <em> “When you have kids, you think you’re watching them grow up but they’re watching you grow up as well” </em> </b> . </span> </p> </div> <div data-rss-type="text"> <p> <span> Now, I don’t have kids… yet that is. But this quote really made me think from another perspective, you know? I can imagine how true that is… and if you have kids and you’re reading that, it probably hits home for you even more. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> When I was a kid, I looked up to my parents… they were my role models, they were the examples that I had. I figured they knew everything… after all, they’re my parents. But little did I know as a kid, my parents were also figuring it out.  </span> </p> </div> <div data-rss-type="text"> <p> <span> <br/> </span> <span> Both my brother and I were fortunate to have loving parents growing up that supported us along our individual journeys. Whatever we wanted to do from an activity standpoint, they not only supported us but went out of their way to make it happen. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I always remember at least one of my parents would show up to every one of my games as a young kid. That’s what parents do, right?! They go support their kids, cheer them on… your parents are your biggest fans. And as I grew up, I don’t think my mom and dad missed many of my baseball or soccer games in high school either. </span> </p> </div> <div data-rss-type="text"> <p> <span> Now I mentioned I was competitive… what I meant was I hated to lose. This also included Monopoly, any board game for that matter, mini-golf, bowling… you name it. But what I hated more than losing was when I didn’t play well. I was (and still am) very hard on myself. Talk about adding up the strikeout to hit ratio… I did it all the time. I guess I was harder on myself in Baseball growing up because there was such a high margin for error.  </span> </p> </div> <div data-rss-type="text"> <p> <span> <br/> </span> <span> My parents knew when I didn’t have a good game. They could easily tell by my demeanor, attitude, physical expressions… I mean, you know when a kid isn’t in a good mood! Looking back, my Mom or Dad would try to cheer me up “don’t worry about it, it’s just a game” or “it’s ok, you did great!”… That didn’t help. That wasn’t the feedback I was looking for or needed, but I appreciate them trying to cheer me up. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> After I stopped playing competitive sports and graduated college, as many of you know I went into the personal training field. Shortly after I was turned onto CrossFit and that competitiveness came right back to me. However, the competitiveness was different… it was internal competitiveness to better me… set new personal records, complete certain workouts as prescribed, be able to perform certain/more complex movements… there was so much room to grow and I was hooked. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I remember my first ring muscle up… my first double under… my first 225lb snatch… major milestones I set for myself and the joy and excitement was as palpable as the first walk-off hit I had in high school or overtime goal in soccer. Then I remember opening the gym and doing these things in a group, where people supported you… they became a team of cheerleaders! Matter of fact, they not only support you, but they also WANT YOU TO WIN. And the great thing is that we see this all the time and at different capacities at the gym. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> When I opened up Prototype in 2012, I knew that CrossFit could play such a huge impact on others, just as it had done with me. I had seen the impact on my clients as a personal trainer, now I wanted to create a community to scale that impact. </span> </p> </div> <div data-rss-type="text"> <p> <span> What I didn’t expect to see after opening Prototype in 2012, was the effect that our members would have on their kids. As many of you know, a </span> <span> t <a href="http://www.prototypetraining.com"> Prototype </a> , our bread and butter is coaching moms and dads. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I can’t tell you the number of times we’ve seen one of our members get their first double under, or first pull up, or complete their first mile run in 10 years… I also can’t tell you the number of times our members have done these things while their kids were watching. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The thing is, as our community grew, our members started to bring their kids in. At times we would have several kids roaming around the back of the gym on the mats or on the couch at the front of the gym… we even have had our fair share of babies in strollers… just hanging out as mom finished up her workout. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Think about it… when you were a kid, you looked up to your parents… you did what they did. So if you haven’t, think about the example that is being set for them as someone who values their fitness. They see that intensity, that hard work/effort you put in and they also see how happy it makes you. That doesn’t go unnoticed. </span> </p> </div> <div data-rss-type="text"> <p> <span> I was inspired to write about this because I know so many people that live it. The first thing that came to my mind when thinking about one of our members who has little kids is that they’re SUPERHEROES to their kids. </span> </p> </div> <div data-rss-type="text"> <p> <span> You’re their superhero… jumping on boxes, picking up weights, running up and down the street. YOU’RE the example of strength and fitness. </span> </p> </div> <div data-rss-type="text"> <p> <span> Instead of you just being on the sideline cheering on your kids, your kids are on the sidelines cheering you on. </span> <span> For all soon-to-be moms and dads out there reading this, think about the example you want to set for your kids. There are plenty of folks that come to Prototype Training Systems that you can aspire to be. </span> </p> </div> <div data-rss-type="text"> <p> <span> And for all the current moms and dad’s out there reading this, keep being that example. Remember, your kids are watching you grow up too. </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/be-your-kids-superhero/"> Be Your Kids Superhero </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 18 Oct 2021 20:27:00 GMT http://www.prototypetraining.com/be-your-kids-superhero/utm_sourcerssutm_mediumrssutm_campaignbe-your-kids-superhero thumbnail http://www.prototypetraining.com/ep-54-the-community-conversation-nutrition-edition-sams-story/utm_sourcerssutm_mediumrssutm_campaignep-54-the-community-conversation-nutrition-edition-sams-story Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on The post Ep 54: The Community Conversation Nutrition Edition – Sam’s Story appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/10/SAms-Story.png" alt="A man and a woman are featured on the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! ( <a href="https://prototypetraining.com/ep-53-the-community-conversation-mike-collette-leadership-series-awareness-first/"> Check out our last episode here! </a> ) </p> </div> <div data-rss-type="text"> <p> For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Hally will be discussing  <b> Sam’s Story </b> <b> . </b> If you’re looking to learn more about nutrition for yourself or pick up some tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Jon 0:00 <br/> All right, yeah. </p> </div> <div data-rss-type="text"> <p> Sam 0:05 <br/> There you go. </p> </div> <div data-rss-type="text"> <p> Jon 0:08 <br/> Alright, thank you for tuning into the community conversation brought to you by protect trading system home of crosser protect seminar back with another nutrition episode to help provide you with some education strategies to better your nutrition. There’s a lot of misinformation on nutrition, and we aim to provide you with some clarity. Today is going to be a little different, we’re actually going to be talking a little bit more personal. Today Sham is saying, I said jam, Sam is going to share his or her </p> </div> <div data-rss-type="text"> <p> or didn’t say horror, I said her some fun way to start. Alright, this is bourbon. Sam is going to share her story of how she got into nutrition. She’s going to talk a little bit about herself and her shared experiences with nutrition and dieting and all that fun stuff. So Sam, question I have for you to start is more just on your schooling? What What made you interested in going into the fields of nutrition? </p> </div> <div data-rss-type="text"> <p> Sam 1:19 <br/> That’s a good question. So I feel like I should have a good story behind this. And I really don’t. So when I was in high school, I really liked school. And like I loved math, and I love science. And I really didn’t like English or history. So I was like, I need to go into a field that’s related to like math and science. And like, up until that point I had done like, you know, like, lifeguarding, and teaching swim lessons. So I was like, maybe education. But I’m like terrified of throw up. So it’s like, I can’t be in the schools because kids just throw up all the time. And I can’t be a nurse because I’m scared to throw up. So I was like, I think I need to go like semi into the medical field. My mom’s a nurse and my dad works in like medical sales. So like I have, like family history in the fields. And so I was like I want to like do something that helps people, but I don’t want to be dealing with people throwing up on me. So my mom who like worked in a hospital, her life was like I loved working with the dieticians at the hospital, my mom’s a pediatric nurse, so she like worked with dieticians closely because a lot of her kids were on two feeds, or like had diabetes. So she worked with dieticians regularly and she’s like, it’s the perfect, like, career for you. Like you love math. It’s a lot of calculations like you love science. It’s all about how things work in the body. I think you should go into it. And so that like was kind of it. Like I didn’t even question it. I was like, Yeah, that sounds great. This is the job for me. Um, and yeah, like after that, like the rest is history. Like I found a college where I could like dive and have the nutrition program because it’s like really specific undergrad that you’d have to go to. And like follow very specific course like set up if you want to get into a dietetic internship, which is required to be a dietitian. So it’s like once I found that and like settled on that I was just like smooth sailing ever since. And I was like, This is the job for me. </p> </div> <div data-rss-type="text"> <p> Jon 3:12 <br/> So talk a little bit about your, like your schooling and some of the things you had to do. You have to work with a lot of different, a lot of different cases, a lot of different type of deal. We’re just working with regular people that didn’t have any medical conditions that you’ve worked with people with, you know, a lot of different, you know, ailments. So, </p> </div> <div data-rss-type="text"> <p> Unknown Speaker 3:36 <br/> toggle. Yeah, so it’s interesting. So, like, I don’t know how much people know about dietetics like as a profession, but like, it isn’t a medical field. So you have to follow like a rigorous like, undergraduate that kind of tracks with people who are going into like physical therapy or like doing their undergrad work to be a doctor or nurse. Because you’re taking like anatomy and physiology, you’re taking biochemistry classes, like you’re taking a lot of those courses, like with, you know, medical professionals. So you go through like a very specific set of courses that kind of give you an overview of what you need to know about the field. But like, I mean, we all know it like you learn by doing. And so like nurses go into like, their rotations, like doctors have residency, like anyone in the medical profession typically like works in a hospital setting before going into the actual profession. So dieticians do the same thing. It’s like four years of undergrad, and then you have to apply to a dietetic internship. And that thing is like a whole hot mess from being honest, because you have to apply and the math it’s a matching system. It’s super weird. It’s like any of you who know like, what doctors go through. It’s very similar. It’s like a 50% match rate. And it’s people coming right up route right out of undergrad people coming out of grad school people Like taking a year off to like work at a WIC for a year like it’s anybody who has any interest in has the undergrad requirements. And then also now there is a graduate school requirement. Go into that. So it’s like you apply to this internship it’s a 50% match rate, not super likely that you’re going to get it but you know, it’s all good. Like it worked out for me. I got in thankfully my director, my director was a diver and she like saw my application and was like, Oh yeah, another diver, you’re in and then in that you go through, it’s basically like residency for doctors. So it’s 1200 hours of supervised practice, you like work 40 hours a week, you do not get paid for it, you pay for it as part of your schooling, and you get to work in a lot of cool stuff. So I started in a long term care center I started with like, the elderly population. And then from there, I went into the school system. I like worked with, like school aged kids like my, my usual group that like I know and love. Um, </p> </div> <div data-rss-type="text"> <p> Jon 6:01 <br/> what was it like high school or middle school? Like, </p> </div> <div data-rss-type="text"> <p> Unknown Speaker 6:05 <br/> I had elementary and middle school? Yeah. Um, and then where do I go next? After that I went to I did food service, we have to do a food service rotation I worked at UConn </p> </div> <div data-rss-type="text"> <p> Jon 6:19 <br/> was just a one. What did you like in the schools? </p> </div> <div data-rss-type="text"> <p> Unknown Speaker 6:23 <br/> Oh, I did a lot like with the schools. We did like nutrition lesson. Um, so they did you </p> </div> <div data-rss-type="text"> <p> Jon 6:31 <br/> have a class? You like? Did you guess B? Yes. </p> </div> <div data-rss-type="text"> <p> Unknown Speaker 6:33 <br/> Okay, that’s a good question. So I worked with the PE teacher actually. And I came in more like a guest guest speaker and I gave presentations I worked like, I read the elementary school kids a book. And then with the middle schoolers, we did a couple nutrition lessons on like, sports nutrition, like how to stay hydrated going into their their gym class and sports practices. And like what good like pre and post exercise snacks are. </p> </div> <div data-rss-type="text"> <p> Jon 7:03 <br/> If you were, if you’re talking to a child right now, how would you talk about nutrition? Like, what type of advice would you give to a kid? </p> </div> <div data-rss-type="text"> <p> Unknown Speaker 7:12 <br/> Oh, that’s a good question. Okay, so I, I’m gonna like on such a tangent, john. But I am a big proponent of like, you have to show kids healthy eating habits at a really young age. And I think it’s really important to us and Leah talks about this a lot like weight neutral language, when you’re talking with kids, like never talking about food, and like, it’s good or bad, or like talking about how your body looks around kids of being like, oh, like I’m about to go run for three hours in soccer practice, I need to make sure that I’m drinking at least a water bottle before I go out in the field. And making sure that I get some good food that’s gonna like keep give me energy and foods like pretzels or crackers are going to give me energy before practice. And they have salt. So if I have salt before I go and run, it’s going to make sure that I don’t get dehydrated. You know, that kind of like sentence is something that, um, that was probably like a paragraph. But that’s kind of what I say to kids that are really young. And then as we get older, we can like dive more into more specifics, right by the high school age, like, I was a teenager, like another tangent, I was a teacher, I was a PE teacher. And I taught nutrition lessons to like high school aged kids in previous years, right before I came to prototype. And so we did do more intense like lessons like how to read a food label, like how to look at foods and how to put together a whole meal, how they would go grocery shopping, and be able to like grocery shop on a budget for when they go off to college. So it’s like, it really depends on the age group. But like, the younger the kids are, the better it is, like show them the fundamentals of like, these are foods that are going to make your body feel good. These are foods that are going to give you vitamins, and this is how you put them together to eat a really good healthy meal. And that’s like, really all they need to know at a young age. But then you want to build in more without saying like, this is good, this is bad. Like, I see, I see very far away away from those kinds of words. I’m talking to kids. And it seems to work. I think building foundation as kid is important. And like I told you earlier, like, for me, I had a really good nutrition foundation as a kid, like I said, My mom’s a nurse and my dad works in the medical field. So it’s they knew, so they kind of gave me that kind of base. So it’s nice that I get to kind of give that to other people. I lucked out. I went on seven tangents. Where was I going? Oh yeah, I worked in. I worked in a food service system at UConn that was cool. It was like a really big, they have like eight dining halls and so it was a lot of like, here’s how you ordered the food. And here’s how you put together a meal for like, I don’t even know how many kids they have 50,000 students and like make sure no one goes hungry. Then I worked at WIC which I absolutely love that experience I talked about a little bit with my conversation with Mike. Women, Infants and Children. It’s like a basically like a food stamps program. Just services, that subset of the population. It’s like the most amazing thing. I obviously think there’s like more that can be done there. But I do love when that was cool because I got experience like actually doing one on one counseling there for the first time compared to like being in the, in the nursing home or being in a food system. And then from there, where did I go? Oh, then I went to. So Walden has a chain for eating disorder recovery. There’s one in in westborough, actually. And there’s also one in South Windsor, the town I was like, that I grew up in. So I went back there and worked. And I know different people have had different experiences with it. But I got a chance to work with like a population that’s in working towards recovery for their eating disorder. So it’s an outpatient program. So people go there for either a whole day or part of a day. And like work through eating disorder recovery. And I’ve heard mixed opinions about it. But that was a great experience. And the place I went was really excellent with all the patients. So I did love that experience. And then I worked in the hospital for a while. And I’m like going on and on and on. And it’s getting very boring, I apologize. But hospital for a while, I like was mostly on a med surg board floor, which is just like basic people who come in with no major like diseases, but I also like went through the other units. So like the cardiac unit or the psych unit, like we were all over the place, kind of getting our hands into every kind of aspect of the field because there’s a very big difference between an old woman coming in with dementia who’s just underweight because she’s always been other underweight or someone who’s like a cardiac patient who needs a tube feed because it’s like very different population that you need. And then from there I worked in a private practice and then once I finished my internship that’s where I got hired. It’s my first like dietician job out of college and then I stopped doing nutrition for a while but now I’m here it’s cool. It’s a lot of experience when you </p> </div> <div data-rss-type="text"> <p> Jon 12:07 <br/> work with people was it mostly in group settings or one on one? </p> </div> <div data-rss-type="text"> <p> Sam 12:11 <br/> Um, mostly one on one </p> </div> <div data-rss-type="text"> <p> Jon 12:15 <br/> was it was it referred like the doctor wanted a patient </p> </div> <div data-rss-type="text"> <p> Sam 12:22 <br/> Yeah, so I thought the private practice that I worked out like actually full time like I got paid for it. I wasn’t paying for it in my internship um, yeah, so a lot of times doctors would refer we took insurance there and so like as a dietitian, I can accept insurance but it’s like I have to be on a specific plan so like the the practice that I was at we did accept surance and insurance not sure man tripping over words like crazy today and so it’s accepted insurance so doctor could write a referral and then they could come to us and then as long as they had the word is codes what I’m let’s the not Medical Board I’m looking for basically as long as the person had the right disease state, we could get reimbursed for that. Right which is like a whole frustrating process if I’m going to go on another tangent of certain insurances only cover nutrition if someone’s already sick right so there was like, one client I can think of came in with diabetes insurance covered it because he had diabetes within three months of working had like reduced his diabetes to like be now pre diabetic, has type two, and now no insurance no longer covered, right? So like he had gotten like the coverage when he was, I wouldn’t say sick, right? Like diabetes is not sick, but it’s like in insurance terms like sick. And then as soon as you’re quote unquote, healthy again, nutritions not covered. So that’s a whole frustrating thing. And I’m going to along them tangent of it, but I get to see a lot of cool people working one on one there. And it kind of translates to a lot of stuff I do here because it’s very similar aside from like, we call everyone clients here and not patients because we’re not in like a clinical setting. It’s pretty much the same stuff. </p> </div> <div data-rss-type="text"> <p> Jon 14:09 <br/> So when someone was coming to you because their doctor came you what was the success rate of that person like wanting to actually make changes? Like them being told to go see because it’s good for them versus them wanting to actually make the change themselves? Like What Did you What did you buy? Did you find that sometimes there was people that wanted to make the change and sometimes they felt like you know, you were talking to the wall like they they were forced to be there like what was some of the some of like, Yeah, really you dealt with regularly. </p> </div> <div data-rss-type="text"> <p> Sam 14:46 <br/> It was all over the map. So I like that one man with diabetes. Great. He came in he knew he wanted to make a change and it was like instantaneous. He was doing everything. But he also came from a place where he had like, no nutrition Background whatsoever. So like he changed from eating a plate of pasta, which if you know anything about diabetes isn’t a isn’t a super diabetic friendly meal, to changing that. So it’s like a portion of pasta with his protein with his fats and vegetables that he’s like now, you know, keeping track of his carbohydrates, but we’re on the move, this is fun keeping track of his carbohydrates, so he’s not like spiking his blood sugars. So that was pretty cool. But then I had people who definitely came in and wanted nothing to do with me. Which is interesting. But the thing is, like, part of my nutrition schooling is. So we had a class specifically tailored to like how to do nutrition counseling. And so one of the things that we talked about in there is like motivational interviewing. And it’s definitely something that, like we’ve mentioned before, john, like, you have to figure out where your client is, and like, Are they ready to make a change are they like, not sure, if they’re ready to make a change, and you have to figure out like, it’s basically like, a huge like steps, right? So they’re, like, not ready, they’re like thinking about it, they’ve like, reached out and made the contact, they’re pretty, like excited about it, but like nervous that they’re not gonna be able to do it, and then they’re, like, definitely ready to go, they’re 100% gonna make those change, right. And so like, my, my diabetes patients, like way at the top, but I had people down the bottom. And so a lot of times, like the first like, three or four sessions are just like walking people up that step like ladder to get to the top where they feel ready to make changes on their own. And once they’re at that point, then they’re ready to make a change in their lifestyle or in their diet to like, be healthier for the long term. So yeah, it’s, it’s all I had all over the map, but like, that’s, I think part of our job is like, talking to people and like, figuring out if they really truly want to make a change, and like helping them get to that point, so that they’re able to make all those changes. </p> </div> <div data-rss-type="text"> <p> Jon 16:57 <br/> Now, you probably also found that you had people that want to make a change, but how often Were you able to communicate with with people? </p> </div> <div data-rss-type="text"> <p> Sam 17:08 <br/> Yeah, so that was a little difference. Yeah, so I only saw them mostly because everything was run through insurance like once a month. And so there was like no follow up in between because that’s just not like the system that we use. It’s kind of unlike here where we see the people that we have as nutrition clients all the time. But at that place it was we could only you know, like check in and if they sent an email we’d say like hey, this is awesome, let’s file it and we’ll touch on it during your appointment time, right? Whereas like right now I’m readily available people can text me at any time of day I will most most often answer unless I’m like, in the middle of coaching a class right so it’s, it’s a little harder because it was like I would say less hands on right like I didn’t have same kind of relationship I do with the people that I have as clients here which is why I like it here. This is awesome. And I think this is much better situation like your prototype, I’m able to follow people through the whole process for just a little while longer because it’s like we’re not waiting on insurance and we’re not like having insurance run out so I like can’t see you again. So it’s like the people who come here or people who are vested and like wanna like make that change and so they’re a little bit higher up on that ladder and so it’s cool because we get to see a lot of great changes and like you’ve been here way longer than I have john like you’ve seen like a lot of people make huge changes all the way through and I think that’s like the best part of the job is like I just want to help people that’s what I’m here for. </p> </div> <div data-rss-type="text"> <p> Jon 18:39 <br/> That would was that one of the reasons why you made like the switch of going from working in like that type of environment to working at prototype was it that you wanted to have like a stronger relationship with your clients? </p> </div> <div data-rss-type="text"> <p> Sam 18:58 <br/> I think so. Like I just want to feel helpful I want to feel useful, like my own personal thing and like in the job no matter what I do I want to feel useful which is like why I thought in high school I want to go into teaching and then I did go into teaching and it was not the job for me but like I like being helpful and so when I was at the other place it was just a little hard I feel like like it was great experience Don’t get me wrong and I’m very happy that my first job was at this private practice it was also like in like a place that like everyone’s everyone’s values but like I was very obviously different from the people that I worked with. So it was like very hard to relate but here I feel like everyone at the gym is like my second family and like I go into the morning classes and I’m like with the my second set of moms you know and it’s like I you know I mean like I we have similar life experiences like it’s a little easier to connect in the sense that like, I’m sharing information And hopefully people trust me just a little bit more because they can like see my background, see where I’m coming from. As opposed to last place, people are just like, oh, who are you? You’re clearly not from here. I’m like, I’m saying please. And thank you like, there was a, I was in New York like it was, it was like, a little more aggressive in New York. And I can say that because I was born in New York, and we moved out. But yeah, they were like, you’re definitely not from here. And I’m like, No, like, I moved out when I was five. Yeah, cuz I could tell just because I said, Please, and thank you on a regular basis. No, I’m so happy here. I love it here. And like, I have jumped job to job all my life. Like I’ve been all over the place. I’ve been like, up and down the East Coast. Like, I keep saying, like I talked for a while like, this is this is what makes me super happy. And I love what I’m doing. And I love the people I work with. And it’s just exciting to go into work every day. Like knowing that I want to go into work every day, because I like haven’t always </p> </div> <div data-rss-type="text"> <p> Jon 20:55 <br/> had that feeling. And when did you graduate </p> </div> <div data-rss-type="text"> <p> Sam 20:58 <br/> 2015 from undergrad and then 2018 from grad school, because I did 2015. undergrad did my dietetic internship for a year. And then I did two years for grad school not related to nutrition at all. I did my masters in marketing. That was just an extra aside, and I did. I’m all over the map. But yeah, so 2018. So I’ve been up here since 2018. </p> </div> <div data-rss-type="text"> <p> Jon 21:26 <br/> Got it. So did you do all those jobs after school? Or was that all through school? </p> </div> <div data-rss-type="text"> <p> Sam 21:33 <br/> Yeah, so that was like part of the internship. That was like in the year like 2015 to 2016? Yeah, it’s like a year long internship. So I got my 1200 hours in there. And then I went right into grad school, from 2016. I graduated may 2018. God, if I tried to draw a map of my life story, it would be really confusing. Because there’s like, a lot of overlapping jobs and things that I did. </p> </div> <div data-rss-type="text"> <p> Jon 22:00 <br/> Now, have you found that there’s like a, you know, certain type of people that you can communicate really well with, and certain people that you felt were difficult to communicate with? </p> </div> <div data-rss-type="text"> <p> Sam 22:13 <br/> Um, I’ve definitely had, </p> </div> <div data-rss-type="text"> <p> Jon 22:14 <br/> yeah, </p> </div> <div data-rss-type="text"> <p> Sam 22:15 <br/> yeah, I’ve definitely had clients that are more challenging. And that’s, if I’m like, Okay, tell me about everything you ate yesterday? And they’re like, I don’t know, like I had to check in, like, all right. </p> </div> <div data-rss-type="text"> <p> Jon 22:28 <br/> Did you find it? Good? Did you find that those types of people weren’t 100% Committed to changing? Like, could you read body language like that? Or did you? Like or Yeah, people have a really hard time opening up about nutrition, like what they think they’re dealing with part of </p> </div> <div data-rss-type="text"> <p> Sam 22:47 <br/> it. Yeah, part of it is that. So if someone’s telling me that all the all day long with chicken, I feel like they feel that I’m judging them for what they ate, which is like not the case at all. Like, I’ve never judged anything that anyone has told me that they eat, and I’m sure you get it all the time. If I’m like, at a family event, people are like, Don’t look at my plate. Like, I don’t care what you eat, right? If you want to tell me about what you eat great, like, I’m really glad that you enjoyed that meal. But like, I’m not judging anything that’s on your plate. So like, I feel like if someone’s not always willing to tell me what they’re eating, then I feel like they think I’m judging them. And so I spend extra time trying to help them realize that I’m just there to guide them. And so that’s what I spend those two, the initial sessions doing until we get to the point of they’re like, talking as fast as I am right now spilling every single detail of their life, right? Like, that’s the end goal. And so I want people to feel comfortable talking to me, I want people to feel comfortable opening up, like about nutrition, but also about life. You know, like, I am there as a sounding board for a lot of people. And I say it all the time. Like there are a lot of people that cry in my office and like you will not be the first thing you’ll not be the last like nutrition is like a big piece of everyone’s life. And so it’s like getting people to the point of like, they can open up about, like, what they’re eating, what their frustrations are, what their stresses are in life, and like how that all comes together. Yeah, so it’s like, at first we might start not not as best of friends, but that’s okay. We’re gonna keep working till you’re willing to open up to me. Because then then it makes it a whole lot easier for both of </p> </div> <div data-rss-type="text"> <p> Jon 24:18 <br/> us. So what would you give for advice to someone that is, you know, you know, doesn’t have the best energy right now. And, you know, they’re not really in their high stress. What would you give for advice as a starting point for someone that is, you know, they feel like they’re almost too busy to focus on their nutrition. What would you give for advice for someone like that? </p> </div> <div data-rss-type="text"> <p> Sam 24:44 <br/> Hmm, okay, good. I like that you’ve specified a little bit. So someone who’s super stressed out I would say, Can we sleep more? And it’s like, there’s no way to sleep more. And there’s no way to de stress because like, I don’t know going on a five minute walk reading a book, like Listening to music, like a lot of things that people do, as hobbies get, like tossed to the wayside when they have a high stress job. It’s like seeing if you can fit something like that in your life. And then also, if I’m being honest, like let’s reevaluate, like, do you like your job? And like I say that, like, do you like your job? And like, what would you do? If you left your job? Right? Because I understand for people, like, it’s not just a matter of like, do you like your job? Like, if you don’t, you should leave it because that’s like, not how things work. You have to figure out like, if the job and the money that you’re making and this charity that you’re getting from it is worth it to you. And like if your stress level is too high, could you make a move? That would make things better? That’s like usually where I go? And if the answer is absolutely not, I need to stay at my job. It’s like, Okay, then we need to like, assess what is actually important in your life. And we have to make nutrition as easy as possible for you. Which literally could mean, instead of cooking an elaborate dinner, go get a bag, salad mix, and a rotisserie chicken from the grocery store and have that with a side of toast, it takes three minutes for a pair, you don’t have to think twice about it. You know, it’s like finding the shortcuts to like make nutrition easy, that are going to take away stress, instead of adding stress back in, like nutrition should not be stressful, in my opinion, to be a de stressor. That was long winded. Did I answer your question? </p> </div> <div data-rss-type="text"> <p> Jon 26:37 <br/> No. Yeah, I mean, I’m sure a lot of people have like, that’s the I mean, that’s one of the number one reasons that I think it’s like an easy like, excuse to not prioritize your health all the time, his work and stress and your family. And I think like kind of what you just described is you almost have to make it, you have to make it a priority, or it’s not going to, it’s really not going to change. So if it’s something that you really want. If there’s things in your life that you can’t control, like your job where you can’t leave your job, then you have to be able to figure out what what are the things that you can control? And that’s what I’m hearing is what your what your answer is, is there’s certain things that you’re not going to be able to change. But if it’s important to you, then you’re going to, you’ll have to make some of those changes. And you’ve probably found too, that sometimes people probably come to you and they’re not 100% ready to make that change. </p> </div> <div data-rss-type="text"> <p> Sam 27:44 <br/> Right? Yeah, everyone, Jon’s really good at analyzing all these things. I’m talking to him. You know, it’s truly a part of the process is being ready to make a change. And if you’re not like, that’s, that’s part of my job, that’s part of your job is to get people to the point where they’re ready to make that change. Like, I know, you’ve had conversations where it’s like, okay, we’re not ready to change everything. Like let’s just try to drink like three glasses of water a day. You know? Yeah, like let’s start super simple. And once you do that, one thing that will kind of guide you into this situation where you’re able to do more things, like put nutrition as a priority, like eat the things that make you feel good without worrying about it as a stressor. </p> </div> <div data-rss-type="text"> <p> Jon 28:28 <br/> Yeah, it’s sometimes hard because we’re kind of like you know, we’re in that anything that we want or need we can basically just google it or we can amazon prime it to us. But you can’t do that with like your health and fitness like you like you have to like you have to put in the effort and you have to put in like the reps in order for the things to to improve. Um, yeah, I just wanted to get your to kind of like your idea of, you know, someone that has a lot of stress and doesn’t have a lot of time. Like it’s it’s the the first the first step is really like having them be like ready to want to do that. Yeah. I have like, my phone blowing up for some weird reason. </p> </div> <div data-rss-type="text"> <p> Sam 29:17 <br/> Um, people are asking nutrition questions left and right. </p> </div> <div data-rss-type="text"> <p> Jon 29:20 <br/> Yeah, while I’m recording this. Alright, so Sam, any last things that you want to share about your experience with I don’t know maybe maybe your own personal diet that you’ve done in the past or maybe a good way to end this is what are the things that you wish would be would change in the view of how people look at health. </p> </div> <div data-rss-type="text"> <p> Sam 29:53 <br/> That’s good. Well, I have a lot of like, try to trim it down. I’m going to try to finish saying this in like two minutes. Okay, so I mentioned this in my conversation with Mike of, I really truly feel like the health world as a whole should focus on preventative measures about rather than reactive measures. That’s like, that’s a whole thing. I also wish health insurance would cover people all the time. That’s a whole other thing. Um, nutrition wise, I do think that the importance of setting a good foundation in kids is like, by and large, the best thing that you can do as a parent of like, I got really lucky that I grew up in a family where like, my, my parents work in the medical field. And like, my mom always had a, I mean, maybe not freshly cooked, but like we had we had dinner on the table every night. And it always included like a protein, a starch and a vegetable, like always. So I was just taught that that was the way to eat and anything different was just out of my norm. I was also like, as a kid a yodels for breakfast, like the ding dongs, ring games, whatever they’re called. yodel you know what I’m talking about the swiss roll. That’s what they’re called? Swiss. They’re there. They’re like cake things, right? So as a kid, I ate that. And my parents, like, never commented on it, right? They’re like, she’s active, she does sports. She’ll at least eat breakfast if she eats this thing. So she’s eating that we’re gonna make sure she gets proper nutrition later on in the day. And they never said that to me. They never questioned my food choices. They were like, okay, Is that good? Does that bother your stomach? Does your head hurt after eating it? No. Great, eat it. And so I think that was like really important for me. And I’ve had this conversation with my parents recently, like, I grew up in a family and Italian family where food is important. And I also grew up doing a sport that’s like very appearance based. So I got really lucky that I never really had like major body image concerns or like I never ended up in like an eating disorder, just sorting disordered eating patterns. And I think a big part of that is the way my parents talked around food. Like I was in a bathing suit, 24 seven, from the time I was seven, until like, literally even. And I’ve never felt that way. Because my parents always looked at food as like, fuel, and like ways to like help me be stronger, or help me get faster. And so they never made comments about like, Why are you eating Swiss rolls for breakfast. And so I think if I have one thing to share, everyone is like, set your kids up for success. Like make sure that you’re like giving them healthy, nutritious foods, well make sure that you’re not teaching them that like, foods are dangerous, or eating a cupcake is bad, right? Because if you set them up for success as a youth, then they’re never going to have like this need to like crave sweets, or they’re never gonna have this need to overeat on certain foods that aren’t allowed in the household. So I think like, I have a lot of things to share. But if I’m going to, like cap it off on like, one thing and like, use my personal experience as the background, I feel like that’s what I want people to know. </p> </div> <div data-rss-type="text"> <p> Jon 32:59 <br/> Yeah, I’m seeing a lot of, like, dieticians that work with kids and stuff. Like they, a lot of what they’re doing now is they’re almost like, including dessert with dinner. So it’s not being something that is a reward, you know, look like okay, this is like, this has to be earned or this is so it’s interesting, like, kind of like how you like phrase things a little bit instead of like, you can’t leave the table until you’re done with your broccoli that puts broccoli on that pedestal of like, Okay, this is, this is good, and you know, and then this is bad, and then you get this like, almost like mixed like mixed feelings when it comes to Well, I don’t want to do something that’s bad by eating this, you know, and that starts like very, very young. But yeah, I’m seeing a lot of like dietitians that work with kids they like, I’ll give them like, you know, like a balanced meal, but then they’ll put like, two two Hershey Kisses on the plate. And they don’t order to eat it and but they’re not getting any more, you know? Yeah, kind of teaching them like the balance like you know, you’re not going to eat like an entire bag have you know, Hershey’s candy because obviously that’s not healthy. But going ahead and saying that, you know, having this or that is better than is kind of the wrong way to look at it. I mean, you can obviously say like, okay, fruits and vegetables are definitely stuff that you should have in your diet. And you can say that candy, something you don’t need, but it also doesn’t mean that it’s like an inherently bad for you if you have like a healthy relationship with it. </p> </div> <div data-rss-type="text"> <p> Sam 34:41 <br/> Well, 100% it’s important and I’m glad you’re seeing that a lot too. Because it’s like, I that’s my lived experience, but it’s also like how I educate other people. And if your kids don’t eat vegetables, let me just put this out there for the parents. Give them a choice like so if they’re coming home for an after school snack and they want a bag of Hershey Kisses be like, do you carrot sticks or do you want cucumbers? And they get some agency and they’ll pick a vegetable and they don’t have to fight them about it. I’ll end on that with that tidbit. </p> </div> <div data-rss-type="text"> <p> Jon 35:10 <br/> No, that’s good. Yeah, like and like give them like a lot of different colored options to like, if you give them a choice, then instead of being like, okay, you have to eat this. You say, here’s your options, like you don’t open up endless possibilities be say, here’s your options. Yeah, no, that’s great advice. Um, that being said, guys, I hope you enjoyed listening to Sam’s story a little bit. All her endeavors in the dietetics. And going through all that schooling. Guys, if you have any future podcast episodes of questions you want us to answer. Talk about reach out to Sam or myself, and we would love to talk about it. </p> </div> <div data-rss-type="text"> <p> Sam 35:59 <br/> Yeah. Thanks, everyone. Bye </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-54-the-community-conversation-nutrition-edition-sams-story/"> Ep 54: The Community Conversation Nutrition Edition – Sam’s Story </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 14 Oct 2021 02:33:00 GMT http://www.prototypetraining.com/ep-54-the-community-conversation-nutrition-edition-sams-story/utm_sourcerssutm_mediumrssutm_campaignep-54-the-community-conversation-nutrition-edition-sams-story thumbnail http://www.prototypetraining.com/ep-53-the-community-conversation-mike-collette-leadership-series-awareness-first/utm_sourcerssutm_mediumrssutm_campaignep-53-the-community-conversation-mike-collette-leadership-series-awareness-first Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube videos that The post Ep 53: The Community Conversation-Mike Collette Leadership Series (Awareness, First) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/10/Community-Conversation.jpg" alt="A man in a green prototype shirt stands with his arms crossed" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-51-the-community-conversation-mike-collette-leadership-series-put-in-the-reps/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 53rd episode of The Community Conversation and today, Mike Collette continues his Leadership Series with the second episode: Awareness, First! You won’t want to miss this episode as it’s a good one! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:02 <br/> What is going on everyone? This is Mike Collette, owner of Prototype Training Systems. And today we are going to be doing so I guess number two of this leadership series that I’ve started to put together for all those listeners that are out there. So in the last episode we talked about putting in the reps, which just refers to putting in the work putting in all that deliberate practice to get better at the things that you want to improve on. Today, actually thinking more about this, I was actually just outside, chopping some wood for a good hour, I got a little chunk out of my leg to prove it from a little ricochet shout out to Dan McCarthy getting me all that wood to chop up has taken me longer than I’ve that I’ve wanted to be to be very honest. But although they’re chopping some wood, I started to think about this next episode. And, you know, I started to think about the fact that we started with the reps, but it really doesn’t start with the reps because it should start with and it does start with this whole idea of this awareness phase. And I want to talk a little bit about that today. So today is all about awareness, self-awareness, on reflecting, inviting other people’s to other people’s other people, to give you their perspective, and being able to be humble enough vulnerable enough to work through those different blind spots and difficulties to improve. So just think of it like this, you go to the gym, and let’s say you just start working out at the gym, you’re not just going to walk into the door, there’s something that happens, there’s some sort of awareness of I need to accomplish x goal, or I don’t feel good about myself, I want to get better, or I need to start working out again, there’s some sort of awareness that is brought up and that awareness is individualized and specific to each person. Same thing from a leadership perspective, if and these are things and I can speak on this, because these are things that I’ve been doing over the last nine plus months. As a leader, you also need to be self aware. So it’s really unfair to try to lead manage whatever you want to refer to it as from the perspective that you don’t really know what others are going through Are you haven’t really done and put in the work and yourself. With that being said, this awareness of yourself where you This is the first stages at the bottom, I guess the foundation from a development perspective, because if you’re really if you’re unaware of where you’re at, how are you going to be in a position to work on anything? How are you going to be in a position to improve? And if you’re so unaware, and you think you are just amazing, this just incredible amount of confidence, which I guess would lean more towards the arrogant side of us don’t think you really have to get anything done or work on anything, you’re perfect. I will 100 out of 100 times tell you that that is absolutely not true. And you need to have people in your life that are willing to give you that candid feedback and help you see what those blind spots are. So again, the first the first stage is being self aware, what are the things that you may do that prevent others from being truthful to you prevent yourself from being honest with other people being honest with yourself, this whole idea of self awareness? What are those bad behaviors that you might have? What are those things you might do, that you really don’t like about yourself, and I’m not saying you know, you leave the toilet seat up after going to the bathroom, shout out to all the guys out there that know exactly what I’m talking about. Shout out to all to all the other folks out there that might be on the receiving end of that, sorry, that is a bad behavior. But that’s not necessarily the bad behaviors I’m talking about maybe those behaviors that prevent others from being honest with you. So you know, being passive aggressive as an example, or not being open to criticism or being very self self defensive, always thinking you’re right, these are things that I’ve had to come to come to terms with that I do myself fairly often to be honest. And so it’s the self awareness that is the foundation of essentially everything. But once we kind of work through that self awareness phase, we need to reflect and think on why we do those things. Why do we do those bad, but we call them bad behaviors, refer to them as read our behaviors. Some of the stuff that we’ve taken from next jump that’s what they refer to them as red or red arrow behaviors. What are these little things that you’re doing? And then what does that reflected in what is that? How do you see that in the in maybe your workplace? How do you see that in like your family life or outside of work. There’s similarities, but and then it’s like, why do you do that? Like why do you do those sorts of things. And typically we do things, the things that we hate most about ourselves. We also tend to really not like about other people. So as an example, I am definitely, definitely guilty of making turns without putting on my blinker at times. And it absolutely drives me nuts. When people do that it drives me absolutely nuts. I don’t know, I then asked Aaron, it drives me nuts, I have this visceral reaction of like, why is that person being such as insert, insert expletive. And the reality is, is I don’t, I don’t really know what that person is going through what they’re doing. At the time, maybe they weren’t paying attention, maybe they are insert expletive and aihole or whatever. But Probably not, but I have this reaction to it. But I don’t think that necessarily about myself. And maybe I just do it because I just missed the turn or the or the the ways or the, the GPS, just a little delay. And I just had to make a turn or that without really planning it out. But anyway, but anyway, so there’s this reflection phase of thinking on why you do those sorts of things. And this exercise is incredibly important, especially if you’re looking to grow. The next component of this is bringing in other people to help you with that reflection, and sharing that with people. And this has been a term that’s been used a lot lately, especially coming off of 2020 into 2021. In Ghana going forward with, you know, a lot of mental health struggles, but it’s this, it’s this idea of being vulnerable, being putting yourself out there putting out your truth, not just putting up all the all the pretty things you see on social media, that people might have this different interpretation of you that your life is just awesome all the time, it’s putting some of the bad stuff out there some of the things that you’re afraid of, and everyone has their own individual stories around that. But basically bringing other people in to help you see your blind spots, those are the things that you’re not self aware of. So we can take the time and spend hours on hours doing it and probably see some of the papers if you’re watching the video now a bunch of papers behind me take the time rate some of those things out, what are the things that you don’t really like about yourself? I’m not saying like, you know, from a physical perspective, I’m saying like, what are the some of the things you kind of do, the behaviors you kind of do reflecting on that. But then the next step after you reflect on that is, is bringing in other people and happy and asking for their feedback. And I’m not just talking about any old stranger off the, off the street, right? Because they don’t know you, it’s the people that you’re closest with and that know you the best, but it’s also the people that are going to be the most honest with you. So some folks that are in your peer group, maybe at work, maybe at the gym, that you’re really good friends with and are very honest with you that they’re going to give you all that candid feedback. Maybe it’s a family member or spouse, sitting, you know, significant other parent, etc. but bringing other people in and asking them, hey, what are these? What are all the things that you really like about me? What are the things that you that you kind of like seeing me or behaviors that I do that that might irritate you, or, or whatever, and you start to get their perspective on it. And then you share with them the things you’ve self identified with. And this is this idea of vulnerability and sharing what you’ve reflected on as well. And the idea here is to get feedback, get an understanding of the people that this things are your self reflecting on, are they are they true? Are they things you’re just thinking that you do? Do other people actually notice them? Do they agree with you? They’re like, yeah, I see you do that? Or are they prying you more, but can I see you do that. But you also do this other thing that I’ve noticed as well. And again, this is this idea of uncovering these blind spots. So think of it back to exercise and why we you know why we coach at prototype. It’s not just a clappia along and cheer for you, as you get through this, this workout and kind of like have this shared suffering this grueling workout with each other, but as to help you improve, and if we all knew how to do everything perfectly, I guess we wouldn’t really need a coach, right? Unless we need someone to kind of help us in a deeper sense. But at the end of the day, we’re focusing on helping you improve in those areas that you are not necessarily aware aware of. And you might not be aware of it because you’ve done it never done it before. Right? Or you might not be aware of it because it’s might be a bad habit that you’ve picked up along the years. Maybe you came to prototype from some other gym or you’re working on your own. You never knew that’s how you’re supposed to do a squat before, right? You don’t know you don’t know. So again, you can relate this whole idea of self development and growing as a leader to the stuff that we do in the gym. And there’s a lot of parallels that I’ve been seeing over these nine plus months of doing all of this stuff. And I will tell you that this is a really really challenging exercise to do is to sit down take the time, no distractions, no put your phone away, like getting a good good sense of mine. Probably first thing in the morning. Again, no distraction, get away, get your computer off, turn it off, don’t do it typing By the way, you know, what I like to do is put up a nice big, like giant, post it or use a whiteboard and just start writing down all those things that you might do those, those ideas that red arrow behaviors are those kind of like bad behaviors that you might that you might have, write them all out, and then reflect on them. You know, why might you do that? And just think on it a bit? Are there things in your past that like have pushed you to that? Have there been mentors that you’ve had that guided you to do things not right? Whatever it is, bring in some people that you trust, get some feedback, be vulnerable. And I will tell you that it’s an amazing experience when you can do this, especially with a group of trusted people that are invested in helping invested in helping you grow, have you want more help with this exercise, I have a lot of experience with it. And when I say a lot, not a lot, but I’ve been doing it myself and I have been helping a lot of other people. Feel free to reach out and email me my email is Mike@prototypetraining.com. I’m here to help. And this is just one part, especially guess at the foundation of this whole journey of growth, self development, and leadership development. So again, I’m Mike Collette, I appreciate you listening to part two of this leadership series. This is all about awareness. And I appreciate you all tuning in today. Thank you. </p> </div> <div data-rss-type="text"> <p> Transcribed by https://otter.ai </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-53-the-community-conversation-mike-collette-leadership-series-awareness-first/"> Ep 53: The Community Conversation-Mike Collette Leadership Series (Awareness, First) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 13 Oct 2021 18:23:00 GMT http://www.prototypetraining.com/ep-53-the-community-conversation-mike-collette-leadership-series-awareness-first/utm_sourcerssutm_mediumrssutm_campaignep-53-the-community-conversation-mike-collette-leadership-series-awareness-first thumbnail http://www.prototypetraining.com/ep-52-the-community-conversation-nutrition-edition-should-you-track-your-food/utm_sourcerssutm_mediumrssutm_campaignep-52-the-community-conversation-nutrition-edition-should-you-track-your-food Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on The post Ep 52: The Community Conversation Nutrition Edition – Should You Track Your Food? appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/10/Nutrition-Conversation.png" alt="A man and a woman are talking about nutrition" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! ( <a href="https://prototypetraining.com/ep-50-the-community-conversation-nutrition-edition-food-labels/"> Check out our last episode here! </a> ) </p> </div> <div data-rss-type="text"> <p> For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Hally will be discussing  <b> Food Tracking </b> <b> . </b>  If you’re looking to learn more about nutrition for yourself or pick up some good eating habit tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Jon Collette 0:02 <br/> Thank you for tuning into the Community Conversation brought to you by Prototype Training System home of CrossFit Prototype. Sam and I are back with another nutrition episode to help provide you with some education and strategies to better your nutrition. There’s a lot of misinformation on nutrition and we want to aim to provide you with some clarity. Today, the topic that we want to discuss is whether or not it’s necessary to track your calories, track your macros, track your food, whether or not it’s necessary to track in general. So let’s see, this is kind of like more of a, like a discussion than anything else. So, um, I guess we can start with just going over our experience with tracking, I think we both have different experiences, and it’s kind of individualized. So Sam, why don’t we start with Have you ever tracked your food? </p> </div> <div data-rss-type="text"> <p> Sam Hally 0:55 <br/> So yeah, so I think most people know now that I do not track at all. There was a period of time while I was going through my dietetic internship that I actually did a lot of tracking. And I’ve mentioned before in a previous podcast about how I tested out a bunch of different diets. So I was like, really in tune with tracking when I was going through that experience, like learn about different things. But there was also a period of time where I just like track for my own benefit. I was like, Okay, I’m going to stay like within a certain number of calories, like, I’m going to try to get so much protein, until, like my experience tracking is it’s like a very stressful experience for me, like me personally. Like, within the dietetics profession, it’s like typically a bunch of like, type a people. And like a lot of us who like go into this, like, in school, it’s like, like food is very interesting to us for specific reasons. And so like, for me, it was interesting, because I’m like, okay, you can like treat a lot of diseases by eating food. But like when I turned around to do it for myself, it was like almost obsessive. And so like, I felt like I wasn’t being a good dietitian if I wasn’t tracking properly and like all these things, so for me to like, live in this world of like, food is my life. To think about tracking it was like very counterproductive. </p> </div> <div data-rss-type="text"> <p> Jon Collette 2:15 <br/> So for you, when you’re tracking your food, it was like-you felt like I don’t know, maybe bad or if you went over your calories, you felt like restricted in some way. If you were tracking your food, is that what I’m hearing? </p> </div> <div data-rss-type="text"> <p> Sam Hally 2:28 <br/> Yeah, yeah, it just like it was overwhelming to like, constantly be planning out my meals, it was overwhelming to be like, Oh my gosh, like I ate out and I don’t know the content of this meal. Like for me, personally, it was too much. And I felt this is a personal issue of like, I felt like it like if I failed at this I was like not a good dietician. Like I was doing things wrong, because so many people in the field are so like, on top of things, and I’m not and I’m not a type A person, I’m a Type B person. And I like to do things I like to be organized, but it just felt wrong. So for me, it was overwhelming. And so like, I don’t track it all anymore. Just because like, that’s not the way I enjoy living my life. I don’t enjoy eating food in a way that like I have to keep track of it. Because then it like, makes me second guess myself. And that’s a personal issue. And I’m probably not the only one that feels that way. So I will recommend it sometimes, but I don’t do it. </p> </div> <div data-rss-type="text"> <p> Jon Collette 3:25 <br/> Did you learn anything from tracking your food that helps you now? </p> </div> <div data-rss-type="text"> <p> Sam Hally 3:31 <br/> Tthe interesting thing is I have always eaten a certain way. I think, for me, tracking didn’t change the way I ate. It just made me stressed out about the way right because I learned from a very young age, I came from a family of everyone, like everyone in my family works in the medical profession, right where like nutrition was important. So I’ve eaten the same way my entire life. And so tracking only made me hyper fixate on it. And so I already knew about the way I ate just because my education background, but I definitely think it has some positives for some people who like maybe don’t always know like, what they’re eating what they’re like they’re putting in their body. Because like because I learned it in school, like I could rattle off like probably the calorie content of way too many foods. And I can tell you the protein content of way too many foods. And that’s just because it’s like a requirement for what I do. But if I didn’t have that background knowledge, like I know, I have a lot of people that come to me and think like spinach is the protein source. Like it’s a great way if you don’t have that background knowledge, like if you don’t have a degree in dietetics of like, Oh, this is the food that I’m putting in my body. So yeah, for me, it wasn’t a good thing but I know for a lot of people that is and so I think that’s like a perfect way for you to talk about like your experience Jon, tracking and like how that’s worked for you. </p> </div> <div data-rss-type="text"> <p> Jon Collette 4:59 <br/> Yeah. I mean, I started tracking my food in 2014. And I still track but I would say that I’m not as strict with my tracking as I used to be. I think because I’ve learned so much from tracking my food like on what portion size and things like that look like, if I had more of a specific goal of whether I was looking to lose or gain weight, or whatever it was, maybe I’d be a little bit more diligent with my intake, but right now I’m just trying to like feel good and like just eat it like maintenance. So I’ve been a little bit more like intuitive, but I definitely have more awareness when it comes to certain things for sure. Like, I like to have like peanut butter and banana sometimes, like I used to have like, three and a half times the serving size of peanut butter. Just not knowingly just because I’m like, okay, like I’m putting tablespoon of peanut butter on like every little cut of banana. And that’s still something I have, but it’s sort of like a little bit more awareness like okay, like, you don’t have that basic awareness then it can be really tough to be like, what am I doing wrong? Like, why do I like I don’t know, what do I feel like uncomfortably full after eating like this snack or whatever the reason is, and it could just be like just unaware of like portion sizes when it comes to certain things that tells me a lot but yeah, I don’t track my food like religiously anymore I also have kind of, it’s allowed me to understand like how to be able to get the amount of protein that I want to get in a day from having that experience of tracking my food very consistently. Versus you know, if I were to just track my food like one day a week, I’d probably still not fully understand like, how much protein I should be having or whatnot it’s just helped me like form kind of like better systems for for myself and if I have usually have like a similar breakfast and a similar lunch most days, I might have like a few different meals, but they’re, they’re usually around the same like nutrient quality, so then it kind of like makes it easier to like estimate if I go out to dinner or something like that. I used to I used to be so strict on my tracking that I was like I would have like half a Swedish Fish to get into go ahead and hit the carb to like the number. And like, Alright, like I’m just like ballpark range because like what’s like, like here and there a little bit is I’ve also like learned a lot more since 2014 of you know, your, your carbs and your fats and things like that, like they don’t have to be like an exact amount you can, you know, you can go ahead and have more carbs or less carbs based off your food preference. And you can go ahead and still like maintain good performance and whatnot. So um, </p> </div> <div data-rss-type="text"> <p> Sam Hally 8:04 <br/> So john, on the introduction of tracking in your life, were you trying to like, track anything specific or it was just like you went all in and you were tracking everything all at once? </p> </div> <div data-rss-type="text"> <p> Jon Collette 8:15 <br/> I started tracking my food because I followed paleo and I was like, okay, like these are foods I can have in these foods I can’t have and then I started listening to this guy, Layne Norton, who I still follow to this day listen to all the time he’s like, my favorite person to learn from when it comes to nutrition. And like flexible eating and like how like this is like something that you can go ahead and do with instill, you know, make progress with your goals, whether it’s build muscle, lose fat, or whatever it is. And I was like cool, like, I can have a bagel again, like this sounds great. Like I’ll go ahead and just monitor my calorie intake. And that’s what I did. And I was like, this is great, now I can and you know, there’s just so much more that I’ve that I’ve taken away from it, but it’s given me a better relationship with food that for you, it sounds like the opposite sounds like it was a little stressful for you. For me, I now have a better relationship with food that I can have a bagel and not feel like okay, like I’m going to go ahead and I’m going to I’m going to be unhealthy I’m going to be sick, like I’m putting bad ingredients in my body like whatever it is. And now I can be like okay, like having like a balance of all these things. It’s also good to understand too that if your diet if you’re tracking or if you’re tracking your stuff, and you realize that you’re hungry all the time and how many calories you’re consuming. You can also be like okay, like maybe I’ll look at my like what I’ve actually eaten today It feels like Dunkin Donuts like breakfast sandwich and then it was like you know, microwave pizza and it was just like all these things that are overly filling and just very tasty. You know, kind of we can be like alright, maybe we can try to Move some fruits and vegetables in here and try to go ahead and increase the, the quality of food that we have. It’s just like tracking your finances. How I look at it is like I wouldn’t buy something unless I knew that I had money for it. But at the same time, like, I feel like I don’t need to religiously look at my bank account to know like, how much like what my what my allowances, if that makes sense. That’s kind of like how I like look at food at the moment is like, fine to have this, like, you know, moderation and things like that. But it’s also good to understand like, again, add up quickly if you don’t really if you don’t have that awareness. </p> </div> <div data-rss-type="text"> <p> Sam Hally 10:41 <br/> Yeah, absolutely. So that’s like that, because it’s like for you, it was a really good tool of like, you were able to use it to kind of get like a baseline understanding of what was going on with like your intake. And I feel like that’s like the perfect way to look at it of like, tracking your food is a really good tool. And like the reason it wasn’t good for me is because then it was stressing me out. And so it was like not a tool and I it didn’t change my habits at all, it was just a stressor. where it’s like, I like I had the data I like probably knew it, but to see it there in front of me was just like, nope, too much. Not an important part of my life. Yeah, then again, like, I’m not everyone else. And like, there are people that I would absolutely recommend tracking food to and like you’re the perfect example of like, that worked really well for you to kind of get an understanding of like, how to meet your goals and like how to be consistent and like just generally education on food, versus like someone else like, like, I don’t know, trying to think of like a good example, when I was like coaching for a while, like I was coaching college athletes have like their elite level athletes, but like, I was coaching female, like swimming and diving, right? Like females were in bathing suits, all day, every day. So I wouldn’t introduce that into their life. Because like, I don’t want to make that something that they’re hyper focused on. Because like, their sport is very much about like, the way they look. Right? And like they’re walking around in bathing suits all the time. And so like, that’s a situation where like, it’s not an appropriate one. So if one of them came to me with a nutrition question, I would say track your food, I would say like, let’s try to increase your protein by doing this, let’s try to make sure that we’re eating foods that feel you buy this, right, because it’s just like a different kind of person. And so it’s like a very individualized, like, who tracking is appropriate for. Because for some people, it’s a tool for some people, it’s a slippery slope. And it’s just like, making a discerning decision of if it’s the right choice for you based off of like who you are as a person and like what your end goals really are. </p> </div> <div data-rss-type="text"> <p> Jon Collette 12:47 <br/> Right. I also think too, they can also be a useful tool for people that have chronically under eight that are chronically under eating, and they don’t fully understand that their hat, like the amount of food that they’re having is, you know, not it could be the biggest reason why they’re struggling with their, with how they feel, you know, like going through the process of a reverse diet can be something that can be useful, having like accurate, like tracking methods, versus just being like, okay, you need to eat more, and then you go ahead and just, I feel like there can be more confusion with either either way, whether you’re tracking or not tracking, it can be like confusing to go ahead and be like, Okay, well how much should I be eating? It’s just like, well just eat whatever you feel like eating. And if someone has like chronic dieting history, like well, I feel like eating a box of cookies every day. Sometimes it’s like, okay, like, you know what I mean? It depends, it really does depend on the person’s eating disorder. Yeah, tracking their foods, probably not the best, best thing for them, because then it gets them hyper focused on food again, you know. </p> </div> <div data-rss-type="text"> <p> Sam Hally 13:56 <br/> Yeah full disclosure, it’s not. If you have an eating disorder, please do not track your food. Please come talk to us. Don’t track your foods. Sorry for interrupting. </p> </div> <div data-rss-type="text"> <p> Jon Collette 14:03 <br/> Talk to Leah if you’re struggling with something like that, but um, yeah, I mean, it depends on the individual. I know a lot of people that there’s like, you know, struggling, like, I don’t understand why I can’t lose weight, and then they’re like eating 1300 calories, it’s like, well, your body’s super conservative with burning calories, because it’s just like a survival mechanism. Like, your body doesn’t want to expend more energy, because you’re just giving ourselves to a little and doing so much activity. So like, if you have like, a little bit of data to understand that you’re not eating, not even nearly enough and, you know, can be useful, but you’re right, like depends on the person. To make assumptions on the person. Either you can, whether or not it’s like, you definitely shouldn’t track your food because you’re going to get an eating disorder or you should track your food because it’s gonna be helpful. It’s your really kinda like based off of what that where where someone is at like if someone is like super stressed out about eating an apple like they don’t need to worry about tracking their food like they need to go ahead and work on their relationship with food and probably have a coach to help them with that type of type of stuff and no Lee is doing a great job working with all these young girls that are struggling with that type of stuff and yeah, I doubt that Leah’s having any of those girls track their food. Probably not. </p> </div> <div data-rss-type="text"> <p> Sam Hally 14:13 <br/> That would be counterproductive. I feel like the best way to think about it is like if you think of the world in black and white and there’s like no gray area I feel like tracking is probably not the right choice for you. Like if you like our content like living with the gray area like rolling with the punches like going with the flow and like being flexible then tracking really does like give you some benefit where you like know it you use it as a tool but you give yourself some leeway. Right of like if you know that you are an all or nothing person like we don’t want you to go all in on the tracking and then that’s how it like leads down the path of disordered eating or like body dysmorphia or eating disorder but you’re able to like live in that gray area and like take it for what it is and like use it as cool data points to help you reach a goal then like jackings probably for you because really at the end of day like if someone has a very specific goal I think of like professional bodybuilding as like the perfect example because people who do that for a living are like always tracking everything there’s like very specific bulking phases and cutting phases and you know there’s a lot that goes into it that requires perfect tracking and so like that’s an example of like where there’s a very specific goal and so there’s like a very specific way to get there and tracking is the tool to help them do that. Now is the health that the healthiest way to live life I don’t know but that’s like a situation that I would say perfect example of board tracking is important. But for like person to person in case by case basis my answer as always with everything in nutrition is it really truly depends on you. </p> </div> <div data-rss-type="text"> <p> Jon Collette 17:21 <br/> Yeah, absolutely depends on what what’s what like what do you prefer? If like yeah, like you said if like um if it helps just having that you know that that data of like okay but this is what you this is what you eat this week and you can just look at it as like data then cool and then you can adjust that based off of you know what your goal is usually guy I want to I want to gain weight then you can go ahead and use tracking as a tool to help you like increase your calories a little bit but make sure that you’re not just you know, doing the old classic book where you’re just drinking a gallon of milk in a day and doing which you know, it’s a it is a tool and it also got to like meet your lifestyle as well like somebody has like a very you know, I guess one can be like someone that you know let’s say they’re a doctor or surgeon or something like that and they like or a shift worker and they’re like their schedules all over the place you know um, you probably you know, tracking your food might be a little bit difficult at times to go ahead like if you’re if you’re a surgeon and you do a 16 hour surgery and you miss a meal you know the last thing that you’re thinking of is like tracking your food right that’s why it’s for that person maybe not the best approach you know for that person ship maybe intermittent fasting is a good plan for them like if that’s what their regular schedule I like it and honestly it depends and that’s always what we should be thinking of. Is it depends there should never be an absolute of like no you shouldn’t track your food or yes you should track your food it shouldn’t be like well it totally depends on you your mindset around and also just like how you’re how you’re using it as a tool if it’s like destructive in any way then fine not a good idea. </p> </div> <div data-rss-type="text"> <p> Sam Hally 19:22 <br/> Yeah, and I think like that’s why nutrition ends up being so confusing. Because like, like the answer is always it depends. Like even from client to client, I can be talking to two people back to back and I tell them different things because it’s different for the person. And so like all the nutrition messaging coming at you from like, well from awesome for one, but like also anywhere on the internet anywhere from social media, like books and diets. Like there’s so much information and like the reason it’s probably so confusing all the time is it because like every single person probably needs a different message. Because every single person is different when it comes to nutrition like there’s by and large, grand sweeping information we can give to people like get enough protein, eat your fruits and vegetables drink enough water. Sleep well, you know? </p> </div> <div data-rss-type="text"> <p> Jon Collette 20:12 <br/> It really is difficult to get like your message across on social media, right? Because like, people have like, read some of our blog posts before and they’re like, so are they telling us to just eat junk food? Like, how dare they? Like, no, we’re saying like that it’s okay to have those things in moderation. That’s basically like the summary. But like, if you read something and just like a little blip on the internet, sometimes you’re not always like fully understanding what that what the message is. What you’re reading, so someone’s online saying, you know, the benefits of tracking your food. And then there’s someone else is saying the reasons why tracking your food may not be working for you, you’re like, Okay, like, I’m confused as shit, because I just read two different posts in a row about opposite stuff. </p> </div> <div data-rss-type="text"> <p> Sam Hally 20:53 <br/> Yeah, and like, I think that’s good. Like, we’re talking about, like, two ends of the spectrum, right? Like dragon can make great tracking can actually be terrible. And like, people fall anywhere on that spectrum. And so like, even within our own podcast, like, yeah, we probably have some contradictory stuff, because the messaging goes different to different people. And so like, this is why I always were like, it depends on you, you have to come talk to us because like, we can give you the message that’s really truly appropriate for you. Because at the end of day, really aside from those like four major things like eat your vegetables, get your protein, drink your water and sleep well, like we can’t give sweeping generalizations. That’s that’s like a really hard thing to do. And it’s like very, it’s frowned upon. That’s, that’s like not not the way we do things here. Like, this is a way to get you the information that you need to know, but also to encourage you to come talk to us. If you have more specific questions. </p> </div> <div data-rss-type="text"> <p> Jon Collette 20:58 <br/> Especially if you disagree with us have a conversation with us. </p> </div> <div data-rss-type="text"> <p> Sam Hally 21:17 <br/> I love when that happens. </p> </div> <div data-rss-type="text"> <p> Jon Collette 21:26 <br/> The open conversation is how we can actually learn versus just making assumptions on what you know what someone’s saying. So if you’re confused by anything that we’re saying, used by what we’re saying whether or not you should track your food or not. Whatever it is, ask us questions. Like, we’re happy to help you or happy to have an open conversation and see your point of view. So we can, you know, maybe have a better understanding of what you know what you’re confused about. Or maybe we’re maybe we need to be educated about something. But ask questions. And yeah, Sam, anything you want to at the end? </p> </div> <div data-rss-type="text"> <p> Sam Hally 22:43 <br/> I don’t think I have anything else. Jon, do you? </p> </div> <div data-rss-type="text"> <p> Jon Collette 22:47 <br/> No. </p> </div> <div data-rss-type="text"> <p> Sam Hally 22:48 <br/> Awesome. So to wrap it up nicely. I do want to recap. Today we, we talked about tracking, do you need to track your food? Like we said the answer is it depends. And because it depends. That’s why you should come talk to us. If you have questions about anything we’ve talked about here today, or anything we’ve talked about in previous podcasts, or just about nutrition in general, please come find us. We touched on a little bit like if tracking is become a struggle for you and you’re struggling with disordered eating or eating disorders, please reach out to us. Or you can even reach out to Leah she’s been doing great work with the Empowered program and she’s definitely someone to use as a resource. With that said, if you have other suggestions for future topics, please do let us know we’d like to talk about the things that interest you. So reach out without as well. And I think that’s all we have for you. So have a great day. </p> </div> <div data-rss-type="text"> <p> Transcribed by https://otter.ai </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-52-the-community-conversation-nutrition-edition-should-you-track-your-food/"> Ep 52: The Community Conversation Nutrition Edition – Should You Track Your Food? </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 06 Oct 2021 23:03:00 GMT http://www.prototypetraining.com/ep-52-the-community-conversation-nutrition-edition-should-you-track-your-food/utm_sourcerssutm_mediumrssutm_campaignep-52-the-community-conversation-nutrition-edition-should-you-track-your-food thumbnail http://www.prototypetraining.com/ep-51-the-community-conversation-mike-collette-leadership-series-put-in-the-reps/utm_sourcerssutm_mediumrssutm_campaignep-51-the-community-conversation-mike-collette-leadership-series-put-in-the-reps Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube videos that The post Ep 51: The Community Conversation-Mike Collette Leadership Series (Put in the Reps) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/10/Community-Conversation.png" alt="A man in a green shirt with the word prototype on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-49-the-community-conversation-leah-hantman-empoweredrx-and-changing-the-status-quo/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 51st episode of The Community Conversation and today, Mike Collette starts his Leadership Series with the first episode: Put in the Reps! You won’t want to miss this episode as it’s a good one! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:01 <br/> Hey, what’s going on everyone? This is Mike Collette. This is I guess part of our weekly community conversation. We’re coming out of a pretty cool sports weekend. Wearing my Red Dox hat, the Red Sox obviously are in this wild card game they have coming up on Tuesday against the Yankees. Exciting weekend in baseball, we had the Patriots playing the Bucs and Tom Brady back in New England, we all know how that that turned out. I thought we all think we all probably knew how that was gonna turn out. But it’s a really good game. And then also before that I was in New York at a two day Leadership Academy, put on by the co-CEOs of a company called Next Job, Charlie Kim, and Megan Messenger. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> And it was really, really inspiring to be a part of really just grateful to be invited to this, I was one of two people that were invited, and I got to take some of the folks that you guys know. I took, you know, Leah, who her and I are business partners with EmpoweredRx, she was formerly a coach, a prototype, our general manager, Steve Cimino, who’s a close friend of mine, we’ve been friends, we went to college together, Colin Lake who’s a member at prototype, and just one of my mentors and Jay Chung, who Jay and I have known each other for, like 10 years used to own Sapporo Korean barbecue, the restaurant that’s right next to a prototype. And you know, we’ve also just been really, really good friends. And he’s just, he’s just awesome. So yeah, I got to invite some folks. And there’s a lot of learnings and stuff we took away. So I wanted to start this little mini mini series within the community conversation calling, calling it our leadership series. And it’s not just about the stuff that I learned in the last couple days, but it’s also about the stuff that I put into practice over the last nine plus plus months of putting effort into my development as a leader. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> And as just a just a person in general. And, you know, the first thing that I want to talk about is, is this concept of reps. And so, and again, I’m just kind of like spitballing here and just giving you my just very unfiltered thoughts. But this concept of reps and putting in the reps, you know, we can relate it to what we do in the gym, and how we get better at different exercises. You know, let’s say, you know, someone wants to get better at double unders or toes to bar, something that involves a higher skill. You know, we we, as coaches, you know, want our clients and members, you folks that might be listening to put in the reps, do that, do those reps, but also do that on a more consistent basis, right. So, you know, related to playing an instrument or doing anything, the more time you invest in putting into practice, the better that you’re going to get at it, right. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> And then there’s the idea of the perfect practice makes permanent, you’ve all heard that before. But as it relates to like growth, and as a leader, putting in the reps yourself before, having other people put in those reps is one of the biggest things that I’ve taken away not only just from this two day Leadership Academy, but also from this, this leadership training that I’ve been doing over the last nine months, and just in full transparency and honesty, you know, I’m one of those people that learned some stuff, and I love the concepts and the ideas behind it. And then I would you know, I would get on the preach wagon, and, and preach, preach to do those things, but I also wasn’t the type of person that would put the hard work in myself and, and do those things necessarily, to to necessarily have the confidence to actually tell someone else to do it. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> You know, I could think of a bunch of different examples. But let’s think of in the context of leadership, you’re telling someone to go off and do something or try something and say that that you know, do this, do that and that’s going to work they’ll help you overcome this challenge. You know, I might have read that from a book or it might be a quote that I’ve used from some different leadership books and whatnot. But I never really put it into practice myself and that’s been been one of the biggest takeaways for me in general by going through a lot of this leadership is actually putting it in practice and Charlie Kim and Meghan messenger and they put on this weekly session through their community online Academy called leadership in practice. And routinely, they have talked about reps talked about consistency, what those reps doing things often, you know, doing it, you know, you know, if you want to get better, avoiding, you know, avoiding difficult situations, you want to get better at, I guess, not avoiding difficult situations or not avoiding conflict or having difficult conversations that you have to put in the reps and do it consistently. And the thought of reps and doing it consistently vary. There’s the theory of that, and then there’s the practice of that. So the takeaways that I’ve had is like how to put those things into place. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> In the big, the big, big concept, big theme is doing these things in an environment that you feel safe and you feel comfortable. And I’ve created some different small groups within like our team at prototype and, you know, a bunch of small groups, as related to the community online Academy. We call those leadership think tank or resiliency training small groups. prototype, we call that prototype Leadership Academy, some, some, some, sorry, some group that I formed with some other gym owners, we call it our Tinker Leadership Academy. And there are these small groups where we can kind of share our struggles, be vulnerable, put our fears out there, but also have a group that’s only going to support us but hold us accountable and call us out on you know, on our shit. And so the idea of being able to practice and put things into practice, try different things, you know, as it relates to like, let’s say it’s a difficult conversation, or you want to change some sort of behavior, doing an environment where you feel safe versus doing it for the first time in an environment where might have a higher level of risk. </p> </div> <div data-rss-type="text"> <p> So the easiest example is you want to improve your ability to have difficult conversations. And you’re just like, you know, have a difficult conversation, you go right out and just have that difficult conversation with your, with your boss, and you’re fully transparent and very candid, haven’t had enough reps or practice with having those sorts of conversations, that might be too high risk and maybe get fired or something bad happens as a as a result. So being able to put that deliberate practice and put those reps in, and then do that on a routinely basis with, with people that you trust, whether it’s in a small group, or having another individual you can kind of bounce back and forth with. And then this leads to the whole idea of this consistency and these reps with these things becoming habits. So if we want to identify ourselves, as someone who is a leader, you need to not only put those reps in consistently enough, that’s going to show people that you’re you’re putting your feet, you’re going both feet in to the swamp and getting dirty. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> You also as that as those reps continue to progress, and you continue to improve and get better. That becomes a habit. Right. And we talked about habit forming as relates to getting better from a fitness perspective, from a health perspective, building solid routine habits that are that are going to make a lasting impact on your health that could be waking up early in the morning and getting your first workout in every single Monday to start your week off, right, that could be doing the five o’clock exam class every single, every single day. You know, from an easy perspective, you wouldn’t start with every single day, you start maybe doing that once a week or twice a week, and you build up that that habit and then you just add on more out on more. And for some folks, this might seem natural, especially as it relates to like fitness and exercise. But when you think about some of the other things in life that you want to improve on, maybe that’s like your, you know, your ability to have a candid conversation with your spouse, or be able to not overreact to smaller inconvenience, inconveniencing things, you can also put into practice other habits to build that muscle and build that strength. So you can build that habit of not doing the things that you don’t want to do anymore. And hope that makes sense. </p> </div> <div data-rss-type="text"> <p> What I’m saying is that we can take the same idea of building habits that you would build to get in be a healthier person, identify someone who’s fit, just like you could implement some of those habits to be a better leader, better communicator, a better parent, father and son, daughter, wife, etc, etc, you name it. You can put things into practice and do it routinely. And from my experience is that it’s, it takes time. Over the last nine months, I’ve been doing a lot of different stuff. And I’ve grown as a person, but I wouldn’t say that I’ve made massive, massive leaps and bounds. It’s been just the act of being consistent. And doing things deliberately. I might be, you know, I was saying over the last couple days, a couple days in this Leadership Academy, I may be four or 5% better. But if I keep doing that, and keep keep upping the level of difficulty, I’m convinced that I’m going to continue to improve as a person. And so the idea is putting this into practice yourself. And that’s the biggest takeaway that I want you guys to take from today. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> With this idea of putting in the reps, the things that you want to get good at the things that you want to get better at, again, whether it has to do with your health, your fitness, or you being just a better person, you have to put in the reps and you have to do it consistently. And you have to stick with it. It’s not a one week thing, not a two week thing. We live in a world where we want instant satisfaction or instant change right away. That’s not what it’s about. I think you all know exactly what I’m talking about here. Yes, Mike. I know you’re talking about Yes, shaking heads nodding your head. Yep. Yeah, I get that. I get that. But it’s the deliberate action. Doing it and sticking with it, you know, the thought is doing something consistently for about 13 weeks. Or if you want to try something different or try something new, try it if you do it a few times consistently to see how that feels. See what that is like, before you say yes or no, don’t do something wants to say, I’m not doing it anymore. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Do it a few times, give it a chance, right as it relates to a building and becoming more routine and more of a habit. If you really, really want to do something, stick with it for 13 or so weeks, let that become a habit. Let that become something natural that you do, and start to turn that dial up and increase that level of difficulty. So this is like the first little tidbit in my leadership series. And this one is all about putting in the reps. Feel free to reach out to me anytime you’d like if you have any questions or thoughts or maybe have some stories as it relates to this. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> My email is Mike@prototypetraining.com and I appreciate you all listening today. Thank you. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-51-the-community-conversation-mike-collette-leadership-series-put-in-the-reps/"> Ep 51: The Community Conversation-Mike Collette Leadership Series (Put in the Reps) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 06 Oct 2021 22:39:00 GMT http://www.prototypetraining.com/ep-51-the-community-conversation-mike-collette-leadership-series-put-in-the-reps/utm_sourcerssutm_mediumrssutm_campaignep-51-the-community-conversation-mike-collette-leadership-series-put-in-the-reps thumbnail http://www.prototypetraining.com/ep-50-the-community-conversation-nutrition-edition-food-labels/utm_sourcerssutm_mediumrssutm_campaignep-50-the-community-conversation-nutrition-edition-food-labels Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on The post Ep 50: The Community Conversation Nutrition Edition – Food Labels appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/09/Community-Conversation-1-2.jpg" alt="A man and a woman are standing next to each other on a poster for the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! ( <a href="https://prototypetraining.com/ep-48-the-community-conversation-nutrition-edition-boundaries/"> Check out our last episode here! </a> ) </p> </div> <div data-rss-type="text"> <p> For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Hally will be discussing <b> Food Labels </b> <b> . </b>  If you’re looking to learn more about nutrition for yourself or pick up some good eating habit tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Jon Collette 0:04 <br/> Thank you for tuning into the Community Conversation brought to you by Prototype Training Systems, home of CrossFit Prototype. Sam and I are back with another nutrition episode to help provide you with some education and strategies to better your nutrition. There’s a lot of misinformation out there on nutrition. We wanted to provide you with some clarity on some of these matters. Today, we’re talking about food labels, how to read them what to look for, and some things to be aware of when seeing things advertised on certain products. So, to start this one off. Sam, food labels have evolved over time, I believe. So I think recently, they just changed a little bit, right? </p> </div> <div data-rss-type="text"> <p> Sam Hally 0:48 <br/> Yeah, good point. Um, so the way they used to be set up is basically like everything was the same size. And so you looked at it, and like it was hard to tell what to look for. And so recently, within, actually, it might be more than five years now. But semi recently, like in less than 10 years, they’ve updated the labels. So now that the serving size is bolded, and so that the calories is bolded, and bigger in font. And I do believe that a lot of products, they had to adjust the serving sizes too. Don’t quote me on that, but I’m pretty sure that like, like ice cream or something, they had to adjust the serving size to be like an accurate serving size of what people typically take proportions as opposed to like a number so that they could like claim a low calorie food when it like really wasn’t. There’s like a lot of regulations around labeling. But basically what happened is serving sizes are bolded. And calories are bolded. So someone like at a quick glance is trying to keep track of calories for like a multitude of reasons will be able to, like look at it know how much to eat and know how many calories are in that. Beyond that, like there’s still like the bolded carbohydrates and protein and fats like your macros are bolded. And then those are actually broken down a little bit more as well. And the newer ones so that like, you don’t just get like total sugars, you get total sugars, total added sugars, and then fiber. So like you can look at the label for like a banana. And you can look at the label for like, I don’t know, like candy bar. And even if they have the same amount of sugar, you can see that like one is zero grams of added sugar at one is like 30 grams of added sugar. So there’s a couple of changes like that. But you know, it’s all the same information. It’s just formatted a little nicer for us to to know what’s going on. </p> </div> <div data-rss-type="text"> <p> Jon Collette 2:38 <br/> Right. So for the regular person, when they see a food label, usually the first thing that they look at is the calories. Now what’s everything else in the food label? And how does that relate to the calories what is actually equaling the calories, just for people that don’t really understand how a food label works, what’s even besides vitamins, minerals, everything on there, what’s making up the calories just so we have better understanding? </p> </div> <div data-rss-type="text"> <p> Sam Hally 3:05 <br/> Yeah, so the calories come from the macronutrients the proteins, fats, and carbs. And we’re like going to at some point in this share the screen to those of you who are watching can see an actual nutrient label as we talk through this. And I try to talk through it so people listening can follow along without looking at the picture. But what happens is, calories come from the macronutrients fat carries nine calories per gram. So if a food has like 10 grams of fat, it has 90 calories in it. And then the carbohydrate is four calories per gram. So if there’s 10 grams of carbs, it’s gonna be 40 calories. And then the same with protein, it’s also four grams. Four calories per gram, sorry, I’m like at a loss for words but, four calories per gram. So protein, four grams is going to be 40 calories. And so when you look at a label, if you see 10 grams of fat, 10 grams of carbs, 10 grams of protein altogether, that’s 90 plus 40 plus 40. That gets you to 170 calories. So if you look at 170 calories, food, it’s really that’s the breakdown of like, where those calories are coming from. Did I explain that in the way you wanted me to? </p> </div> <div data-rss-type="text"> <p> Jon Collette 4:27 <br/> Yeah, I used to like some people that do, you know, track their macros and things like that. A common question that comes up is why, why don’t the macros that are on a label always equal the amount of calories that are. </p> </div> <div data-rss-type="text"> <p> Sam Hally 4:43 <br/> It’s so rounding is why. Labels are allowed to be off by. I believe it’s 5%. And I’m not exactly sure what the number is. But there’s like a specific percentage. And it’s low, but like nutrition labels are allowed to be off by a little bit. So say there’s really like 10.6 grams of fat, like they’re allowed to put in 10 grams. And so that’s why it’s gonna look different on the label as opposed to what the calories are, it doesn’t mean that it’s not accounted for, it just means that something is rounded somewhere. And that’s why it’s not matching up exactly. </p> </div> <div data-rss-type="text"> <p> Jon Collette 5:26 <br/> So if there’s like 173 calories, we’ll just round it to like 170 just for like those round numbers, or just what US FDA approves of. </p> </div> <div data-rss-type="text"> <p> Sam Hally 5:37 <br/> Exactly. And that’s why you see, like, it’s easier to round. So like why you see for like, example, like gum, right? It’ll say, like, less than five calories, because like, they’re rounding and like you’d like to put zero but it’s probably closer to five and they don’t want to put five so they’re allowed to say less than five calories. And it’s just because there’s like flexibility like that and like the regulations for the labels. So it’s pretty accurate at the end of the day, like calories is not going to be make or break it. So if you’re looking at it, and you’re like Oh man, I really missed out on those three calories. Don’t worry. </p> </div> <div data-rss-type="text"> <p> Jon Collette 6:10 <br/> I believe if you go to Europe or like another country, like you’ll see like those weird numbers, it’s just like an American thing that the numbers like rounded up or down. </p> </div> <div data-rss-type="text"> <p> Sam Hally 6:20 <br/> Yeah, they use kilojoules and complicated measures too. A little complicated for us because I didn’t learn that. </p> </div> <div data-rss-type="text"> <p> Jon Collette 6:27 <br/> Right. Um, okay, so I’m gonna share my screen, we’re just going to use an example product example food label, we’ll walk you through how to read the food label. And we’re also going to talk about things to be aware of when seeing certain things as advertised. So for anyone that’s on YouTube, you won’t be able to see what I’m sharing if you’re not we’re going to do the best we can to describe what what we’re talking about. So okay, so the Start Here is a food label this product is like a nature Valley bar. So first of all the nutrition facts the The first thing you’re gonna see at the top is how many servings are in the container. So this, for example, is a back, it’s a pack of individually packed bars. So one serving size is one bar, and you’ll always see in parentheses the weight. For this since it’s 30 packaged, the weight doesn’t really matter. But if we had something like granola or something like that, what it says in grams is absolutely super important especially if you are like tracking your food and you want to be accurate how much you’re having because if we were to take something like peanut butter for example where the serving size says two tablespoons, it’s also gonna say in parentheses how much it actually weighs. So two tablespoons could be too rounded tablespoon to flat tablespoons, it’s kind of hard to exactly know what a tablespoon looks like unless you’ve waited out before so that’s why you’ll always see both of those options as ways of being able to measure what is on here Alright, so we’re gonna go to the calories snacks, okay, it’s like Sam said the total the total amount of calories is going to be represented by the total amount of fat, the total amount of carbohydrates and the total amount of protein you can even see these things bolded now those are the only things that are going to have that are going to contain calories on a food label you’ll have your things like sugar and fiber and things like that but those are different forms of carbohydrates which are going to be counted for for the total amount of the carbohydrates the daily percentage no Sam I believe this is based off of it, it should say like at the bottom I believe that percentage yet so you’ll even see at the bottom of the food label where it says your daily value that’s based off of an arbitrary number of 2000 calories Okay, so 2000 calories could be a lot for some people it could also be very it can be a very small amount of food but the food label daily value is just based off of that amount of calories okay? And I don’t know I think that’s a little like outdated to have like what these daily values represent because some people like need more carbs some people don’t need as much carbs some people need more protein, some unity for more fat. So those percentages are a little skewed in my opinion just because I feel like everyone’s needs are a little bit different but that’s what you’re gonna always see on the food label. And that’s what that percentage means. It doesn’t mean that like what you It means it’s based off of like a 2000 calorie diet. Um, so, Sam, you want to talk about like fiber really quick because I feel like this is one that people always skip over. And this is pretty important for, especially when you’re having anything that is like someone processed. Like if we have some fiber in it, it’s usually going to be a somewhat of a better choice just for the sense that it could be a little bit more satiating than other choices. But um, Sam, I’ll let you talk about fiber just for a sec. </p> </div> <div data-rss-type="text"> <p> Sam Hally 10:33 <br/> Yeah, so we love fiber just to basically stay regular. If you’re not someone who has like a regular bowel movement every single day, you’re probably lacking in fiber. And yes, like average person and like what we consider like normal health is like pooping once a day. Now like that’s not true for everyone. But as long as there’s no like other major concerns or conditions that you’re dealing with, realistically, you should be pooping once a day, it’s like, that’s how you check if your baby is well fed. And Jon, I’m sure you’re well versed in this now of like, you should be changing the diaper so many times a day. And there’s like a reason because like that’s how you can tell if a baby’s well nourished. Same thing for adults, like we should be pooping once a day, that’s how we know that we’re getting enough fiber. So if you’re eating a ton of fruits and vegetables, like not cooked still with the skins on like not bananas obviously peel banana put like the fiber is in like an apple peel. So like keep that on. As long as you’re eating lots of fruits and vegetables, you’re probably getting adequate amounts of dietary fiber. But if you’re someone who’s always on the go are not able to eat a ton of fruits and vegetables or like not eating a lot of whole grains. Choosing foods that are more processed that still contain quite a bit of fiber is a good thing to look for. And so like this at six grams of fiber is actually like a pretty pretty solid snack like I would recommend this somewhere in like the six seven, maybe eight grams of fiber range is like kind of what we’re looking for in something that’s processed. However, if you are someone who eats all vegetables, all the time, only whole grains and you are just getting overloaded on fiber, you probably want to find a snack like this, that’s actually a little bit lower in fiber so that your body’s not overwhelmed. The big news and we’ve talked about it before is like you don’t want to go from 05 or to 100 fiber because you will be on the toilet and it will not feel good. So yeah, </p> </div> <div data-rss-type="text"> <p> Jon Collette 12:33 <br/> There’s two different kinds of fiber to this label doesn’t I don’t see it on here, at least it doesn’t say now. So some of those will actually differ the two and the only difference between soluble and insoluble fiber, just one is going to like help you actually go to the bathroom, the other one’s going to make sure that your stool is actually like solid and not like diarrhea. So that’s I mean, this is why like fibers important is for your gut health. Um, but so just something to look for guys is when you’re looking at a food label is like fiber. And I don’t know about you, Sam, but I usually recommend somewhere around honestly depends on the person, but usually anywhere between like 25 on like a low range to maybe like 3035 grams of fiber, but it kind of depends on you and but it’s usually like my recommendation of you know, having only two grams of fiber a day is probably not enough, in my opinion. So </p> </div> <div data-rss-type="text"> <p> Sam Hally 13:34 <br/> Solid ballpark for the vast majority of people. </p> </div> <div data-rss-type="text"> <p> Jon Collette 13:38 <br/> Yeah, so now we look at um, we’ll break down the fat carbon protein a little bit. So like Sam said, nine grams, nine calories per gram and dietary fat four calories per gram of carbohydrate, four calories per gram of protein. So let me see if I can go back a little bit. So this is nature Valley bar. And this is something that we want to make sure we talked about is that this bar is labeled as a protein source, right? Nature Valley protein chewy bar, but 10 grams of protein. So this bar has fewer calories coming from protein than it does dietary fat. So if we’re being if we’re not fully understanding the context of guests, this has some protein. But this is not necessarily a high protein source that we can easily over consume calories, just being unaware that having too many of these is not going to the calories can add up quick and you’re not actually getting a ton of protein. So you would need like two and a half of these bars to have one protein shake. I’m not saying like protein shakes are the best thing that you can have. But it’s just good to understand like the difference if we were to compare it but so this bar again is kind of advertised as a protein source, it has 40 calories out of those 190 calories coming from coming from protein, everything is context dependent, you may not need, you may not be looking for a significant amount of protein, you might obviously be looking for a snack, that’s going to give you some energy for a period of time. So having a little bit more dietary fat could be something and this has some added fiber in it to this could be a pretty decent choice, it can tide you over. But if you’re looking for this to be a source of protein, we would you know, we want you guys to start looking at the food labels a little bit more. Sam, what do you usually like recommend? I mean, I just said like, it’s context dependent. But usually, I’m personally usually trying to find things that have more protein than the dietary fiber when it comes to like a ratio of how much protein to dietary, not fiber, sorry, dietary, fat content of the things that I’m having, if it is a, like a processed food, what do you look for yourself? </p> </div> <div data-rss-type="text"> <p> Sam Hally 16:10 <br/> Yeah, so like, if, like, I’m gonna be honest, I don’t read labels. Personally, if I’m like doing my nutrition, and you guys know, I don’t track I like, can’t be bothered. But I’m, like, if I’m recommending it to someone of like, when I do macro breakdown for like, a lot of people, I tried to say, like, let’s try to get 30% of your diet from protein, right? Like, whatever calories you’re shooting for, we’re trying to get 30% of that to be protein, because like a lot of people that we work with, are here at the gym all the time, we’re working on building muscle. And so like protein is a big and very important part of their diet. So protein is one of the things that’s harder to get. And like we have talked about this at length, Jon of like, it’s just not convenient. Protein is not as easily transportable, as like either a piece of fruit or another kind of snack. So if we’re looking here, and I’m like looking at a snack, and so one of my clients is like, Okay, what kind of snack should I bring to get myself protein, I’m gonna say, let’s try to keep it in that same ratio, right? So if you want 30% of your diet to come from protein, like let’s try to get a snack that also has 30% protein, which, in this case of this protein bar, where there’s 10 grams of protein, and 190 calories total, it’s not quite there, it’s like a little lower on protein than say, like the protein shake that you were talking about. Now, totally dependent, like we said, so like, this might be a great snack, maybe it’s not as high in protein. But this could be a great snack for someone who’s like actually had a ton of protein during the day and is struggling to get in carbs and fats. This is another like tool that they could use to like meet their macros if they’re set on protein and need to get more carbs and fats in the day. So it really is dependent. But like, if you’re looking to hit specific macros, try to find labels of snacks that kind of help you get to those macros. </p> </div> <div data-rss-type="text"> <p> Jon Collette 18:05 <br/> Right. Um, got it. So now we look at like the total sugars and stuff like that. How, how much should we, you know, monitor sugar intake and things like that. And, you know, how can we monitor it without having to be overly obsessive with tracking every little tiny thing that we have? </p> </div> <div data-rss-type="text"> <p> Sam Hally 18:29 <br/> Yeah, I think a good rule of thumb is just to look at it as a whole, right? So if you’re not eating a ton of processed foods, like if you’re eating whole foods, if you’re eating chicken and fruits and vegetables and other protein sources that are just meat, or like you’re having, I don’t know, like a low-sugar item, I don’t even know off the top of my head will be low sugar, because I’m like, oh, Greek yogurt has added sugar, all breads have added sugar, like foods have added sugar. And so when it comes to total sugars, what I kind of looked at is like, if you’re having something with a food label, like that doesn’t come from the earth. I’m trying to make sure that like the total sugars, unless it is a dessert, let me just put that out there unless it is a dessert. Like keep it lower than 20. And I don’t like putting great big numbers on it. But like if I’m looking at a Greek yogurt, right, and I know that off the top of my head that like the Greek yogurt that I have on a regular basis has 12 grams of sugar and 15 grams of protein. Right? And I have Greek yogurt because I want to get protein. So I’m not going to look at Greek yogurt as like a bad food because it also has 12 grams of sugar. It’s just like, it’s under that 20 like for me that feels okay of like, I’m having a protein food that’s not high in sugar. </p> </div> <div data-rss-type="text"> <p> Jon Collette 19:51 <br/> Right. I personally don’t monitor sugar intake at all. Um, I mean the reason why I don’t is because I feel like if you’re controlling your calories, then you’re going to be controlling your sugar intake. If your calories are controlled, then it’s literally impossible to go ahead and have too much or something because your body’s not going to store something that that is not there. So if you’re being more aware of like eating foods that make you feel good, give you good energy and things along the lines of that, you probably don’t have to really over analyze the the sugar intake, if you have something like that frozen yogurt or what were whatever it is like, just try to think about like the diet your diet as a whole, if you’re having several servings of those types of things, then you’re probably probably less on the side of having too much sugar and more on the side of grabbing too many calories. And it’s coming from a lot of things that also have a lot of sugar in them. So we kind of like look at things like that, then that’s probably an easy way that we don’t have to look at these food labels and be like, Oh my God, this has x amount of grams of sugar in it, that’s not the best choice for me, maybe kind of look at things a little bit different in stew. How do you think that’s gonna make you feel? What’s the context behind you making having that food choice? Is it you know, you’re having this bar as a meal. If so, that’s probably not gonna, you know, make you feel very good for a long period of time. Like think about things like a little bit more like, like that when you guys are looking at your, your food labels. Um, I guess the last thing is, this is something that I never really look at because I always just kind of look at fruits and vegetables is where you know where like just having like a lot of different colors throughout the day, I don’t really say hey, I’m gonna have this banana for potassium, my more just try to get a lot of variety in but uh, you know, what is? Um, what is this to use him and how important is like looking at these things when it comes to something that does have food label is usually going to be something that’s also processed in some way. So what do you think about the vitamins and minerals with some of these things? </p> </div> <div data-rss-type="text"> <p> Sam Hally 22:07 <br/> So it’s interesting. So the vitamins and minerals are useful for a lot of people. I find that it’s easier just to worry about like eating an overall healthy diet, right? And like, I think this is like exactly what you’re saying like, as long as you’re getting enough of all the right things. You don’t need to worry about like the nutrition label so much as like, yeah, it would be great if your snack has vitamin D, it would be great if you could have extra calcium and iron and potassium and all the other things. I mean, those are the four that we see here but like diamond and niacin are in things a lot added B vitamins are in things a lot, we see vitamin A and vitamin C like to have the extra vitamins and minerals on the nutrition labels is great and can be useful. And I actually do use them like I just had a conversation with a client not too long ago who has kidney disease, right. And so she’s got a monitor her potassium intake. And so for her looking at potassium is important. But for the vast majority of the population, like as long as you’re eating fruits and vegetables, you’re not going to need to look at the vitamin mineral list on a food label because also that’s just a lot of numbers to get bogged down in right like there’s a lot of data on this food label. And really what it comes down to the reason they made these major changes is like calories is big, because that’s what a lot of people look at serving size is bolded because that’s what a lot of people look at fat cholesterol, sodium, carbs and protein are bolded because that’s what a lot of people are looking at. And if like you can’t like if this is information overload, then like don’t get bogged down in the vitamins don’t get bogged down in like the specifics of like the fiber versus sugars like look at it as a whole and look at it how it fits into your day to day. </p> </div> <div data-rss-type="text"> <p> Jon Collette 24:02 <br/> Right. Now what’s your opinion on ingredients? </p> </div> <div data-rss-type="text"> <p> Sam Hally 24:07 <br/> Well, if it contains something that you’re allergic to, then it’s probably not a good food for you. Like I would not eat this because I’m allergic to peanuts. So like this would be a bad food for me to eat. I know I should not eat this I will not feel good. I might need an epi pen. The thing is like for I forget like I don’t know where this came from but like I guess like the the recommendation through a lot of CrossFit is like if there’s more than 10 ingredients don’t eat it. And I don’t subscribe to that at all. I think like the less process something is like the better it is to having your diet just as a general rule but like also there’s a lot of unprocessed things that are not good to have in your diet. So I think it’s okay when you see a lot of different ingredients. The thing is like don’t get fooled. By claims on the labor right so like there’s some labels that will say like, no high fructose corn syrup. And so that makes you think okay if a food has high fructose corn syrup, it’s terrible for me. Where like first of all high fructose corn syrup is okay for you. And you like break it down scientifically, it’s like not going to kill you. So like, yeah, like, it’s, it’s in here like it’s in here. So like looking at this label. I’m like, okay, someone’s gonna see corn syrup. And they’re gonna be like, Oh my gosh, that’s like an ingredient that I shouldn’t be having. Not the case, right? Sure, fewer ingredients would be great less process would be great. But like this is a convenient snack for someone like this can fit into someone’s macros. This is a great snack to tide you over when you’re in the car and you haven’t had a chance to eat lunch and you’re like just trying to get somewhere so you can get food. You know what I mean? Like ingredient ingredients, labels look to make sure that there’s nothing you’re allergic to, and then kind of ignore the rest. </p> </div> <div data-rss-type="text"> <p> Jon Collette 26:03 <br/> No I 100% agree. I mean, I actually want to even look up one more label just to share, because I think this is like a really easy one to go ahead and </p> </div> <div data-rss-type="text"> <p> Sam Hally 26:23 <br/> kind of just see what this can be. This is a surprise for me, too. </p> </div> <div data-rss-type="text"> <p> Jon Collette 26:26 <br/> Oh, so I mean, I’m just I’m just opening up. This is like, this is just Oreos. </p> </div> <div data-rss-type="text"> <p> Sam Hally 26:35 <br/> Yes. My favorite snack. </p> </div> <div data-rss-type="text"> <p> Jon Collette 26:36 <br/> So, the serving size is two cookies. All right. So I think this is also an outdated food label too. So it actually doesn’t even have all the ingredients label and stuff like that. I wonder if it had a we have like an updated one here somewhere. </p> </div> <div data-rss-type="text"> <p> Alright, so first of all, I’m not demonizing this at all. I’m just, like, think about this, like Oreos are like they have like, a ton of ingredients. And that just probably it’s it’s just because that food is designed to taste really good. But that like it’s food scientists designed to taste really good. Understand that. The serving size. I think it depends this in some weird different. We’re trying to do like two or three cookies. So if we look at like 150 calories for two cookies. It’s not that that’s really like a bad choice. It’s that is that going to be a satisfying choice for you if you were having two cookies as your dessert or would you be more tempted to have four or six or something like that which now now it’s less about, okay, Oreos are bad and more about Okay, it’s hard for me to feel satisfied eating this because it’s not filling in tastes really, really good. So we kind of look at things a little bit more like that, then we can have an easier time making a choice of like something like having two Oreos, or four Oreos, or whatever it is, doesn’t feel like it’s going to be gratifying for you and you are you know, then maybe that’s not the food choice that you want to have all the time. Right. But the the ingredients in themselves are not harmful at all, it’s just that you know that it’s going to taste good because it’s just designed to taste good. I was um, I say this all the time to my clients if you could have as many cookies as you want. But here’s the catch, you can only have one cookie every 10 minutes, what’s the likelihood that you’re going to go ahead and overeat cookies, probably very small because no one wants to spend an hour eating cookies because they have to spread them out like that much in timeframe. So we’re eating things like this, like Oreos, this is we’re not even talking about the food label anymore. Talking about if you’re eating something like an Oreo that you know is highly processed is based off the fact that it’s got like 20 ingredients so it’s ultra processed, it’s gonna taste really good. If eating something like this you need to be very mindful with eating it because you’re because it’s gonna taste very good and you’re probably gonna want to eat more than what the serving size is. Okay, so that’s that’s usually my recommendation on when you guys are looking at a food label. Okay, have a you should have a pretty good understanding. Especially if you have experience in having things like Oreos, or certain candies or whatever it is that you’re gonna feel a certain way. So </p> </div> <div data-rss-type="text"> <p> Sam Hally 30:13 <br/> Not even lying. Literally had Oreos in breakfast, but the thing is, here’s like- </p> </div> <div data-rss-type="text"> <p> You are the worst. </p> </div> <div data-rss-type="text"> <p> But no bringing it full circle to what you just said. Like you are saying like, you know how you’re gonna feel after you eat Oreos? Everybody always come and tell I never drink coffee. I don’t like coffee. It hurts my stomach. I don’t like the taste of it. It’s like gross. But I know if I have Oreos 3:45 in the morning like I have the energy I need right away to be ready to go for coaching at 5am right. So like it served its purpose. I have not dropped dead. I’ve eaten Oreos, and I’m still alive. I’m still otherwise healthy. </p> </div> <div data-rss-type="text"> <p> Jon Collette 30:51 <br/> Sam’s diet consists of 150 calorie breakfast because she eats two cookies in the morning. </p> </div> <div data-rss-type="text"> <p> Sam Hally 30:58 <br/> I had 4 today. </p> </div> <div data-rss-type="text"> <p> Jon Collette 30:59 <br/> Lunch? </p> </div> <div data-rss-type="text"> <p> Sam Hally 31:01 <br/> That’s a lie I have a Greek yogurt and I have a protein bar. But that’s the thing right? Like I’m hope I’m proving you’re saying like the ingredient list is long. It has a lot of things that like maybe aren’t as nutritious as something else. But like in the morning at the crack of dawn like I’m not drinking a cup of coffee. I’m eating for Oreos. </p> </div> <div data-rss-type="text"> <p> Jon Collette 31:19 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Sam Hally 31:20 <br/> And I’m still alive. </p> </div> <div data-rss-type="text"> <p> Jon Collette 31:22 <br/> Yeah. And Sam meets her protein needs every day. </p> </div> <div data-rss-type="text"> <p> Sam Hally 31:29 <br/> 100% Absolutely. I do. </p> </div> <div data-rss-type="text"> <p> Jon Collette 31:32 <br/> Um, I’ll stop sharing my screen. </p> </div> <div data-rss-type="text"> <p> Sam Hally 31:36 <br/> Yeah, this is why I say you shouldn’t base your nutrition off other people right is because, yeah, like I eat Oreos every morning. Not every morning. But like most mornings, if I’m being honest. Not everybody should do that. Why wait, let’s bring it full circle. This is perfect. Which is why when you look at nutrition labels like yeah, go ahead and look at the calories. Look at the serving look at the protein, fats and carbs don’t really pay attention to those percentages because they don’t mean anything for you personally, they mean things for other people. So like it’s information overload, it’s numbers that you don’t need to look at. This is why we say like, come to us and talk to us and figure out like what you actually need for your body. And then you can actually use the information that you have on the labels to eat the way you need to. Cuz like for me, like I don’t look at a label at all because like I know I eat Oreos and morning and then I like get some protein later on in the day and like my calories broadly balanced out because I’ve been pretty much the same way my entire adult life. Right? So like I don’t look at labels at all. But I know what I need body wise it’s a great tool labels to use. If you’re like not sure where to start or if you’re trying to hit specific macros. At the end of day your body does this math for you. </p> </div> <div data-rss-type="text"> <p> Jon Collette 32:51 <br/> It’s like I have my dessert after dinner. You have your dessert when you wake up. </p> </div> <div data-rss-type="text"> <p> Sam Hally 32:56 <br/> Yeah, it’s not that far apart either. Because we’re both up before the crack of dawn. Yeah, I’m a bad example. Don’t listen to me. Do as I say not as I do, but also do as I do, because I eat what feels good for my body and I eat what I want to eat and I don’t stress about calories or anything like that. You know, </p> </div> <div data-rss-type="text"> <p> Jon Collette 33:19 <br/> I like Cally’s now, that’s the hip way to say it. </p> </div> <div data-rss-type="text"> <p> Sam Hally 33:24 <br/> My words today I like am tripping over every word this morning. It’s something. </p> </div> <div data-rss-type="text"> <p> Jon Collette 33:29 <br/> Um, if you guys have questions on any of this stuff, don’t ever hesitate to shoot us a message. Anything that you’ve ever been wondering about how to read a label or anything regarding what we’ve talked about. And if you guys are interested in a nutrition consultation so we can answer some of your questions privately, Sam and I are always available. </p> </div> <div data-rss-type="text"> <p> Sam Hally 33:55 <br/> Awesome. Bye, everyone. </p> </div> <div data-rss-type="text"> <p> Transcribed by https://otter.ai </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-50-the-community-conversation-nutrition-edition-food-labels/"> Ep 50: The Community Conversation Nutrition Edition – Food Labels </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 29 Sep 2021 22:22:00 GMT http://www.prototypetraining.com/ep-50-the-community-conversation-nutrition-edition-food-labels/utm_sourcerssutm_mediumrssutm_campaignep-50-the-community-conversation-nutrition-edition-food-labels thumbnail http://www.prototypetraining.com/ep-49-the-community-conversation-leah-hantman-empoweredrx-and-changing-the-status-quo/utm_sourcerssutm_mediumrssutm_campaignep-49-the-community-conversation-leah-hantman-empoweredrx-and-changing-the-status-quo Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube videos that The post Ep 49: The Community Conversation-Leah Hantman (EmpoweredRx and Changing the Status Quo) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/09/Community-Conversation-1-1.jpg" alt="A man and a woman are featured in an episode of the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-47-the-community-conversation-rebecca-welch-friendly-faces/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 49th episode of The Community Conversation and today’s guest is Leah Hantman! You won’t want to miss this episode as it’s a good one! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:02 <br/> All right everyone we have Leah Hantman Cottle? </p> </div> <div data-rss-type="text"> <p> Leah Hantman 0:10 <br/> It’s legally Hantman, socially Cottle. I haven’t changed my name yet. </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:14 <br/> I’ve been saying your name wrong for like years then. That’s okay, It’s all right. Cause I rarely say it so I’m yeah and this part isn’t even going to be deleted out of the episode this is just like this is this is on there so everyone knows how stupid I am. Alright, so we have Leah on today with a Community Conversation I’m super pumped. Leah is just an amazing inspiration. She is also my business partner with empowered Rx, which we’re going to talk a lot about today, you know, Leah’s journey is pretty incredible. And she’s going to talk on that as well. But I’m just so pumped to have you on today Leah to not only share your story, but but also to bring some inspiration to all the folks that may be listening today and also educate them on kind of what you’ve been up to. I think a lot of the folks that are listening now are a lot of our members and they probably been like, Oh, where’s Leah? Where she? Where did she go or what’s going on if they’re unaware, and I’ll just kind of say right now you’re not coaching at Prototype for Prototype anymore, you’re fully out and we’re all in on empowered RX. Um, I’m really excited for you to talk a little bit about that today. But to kick things off, I would love for you to kind of just kind of share your story and your venture into the fitness industry. It’s unique, and you started in like a medical route and I don’t know if everyone knows that, so I’m gonna stop talking and let you kind of share that with everyone. </p> </div> <div data-rss-type="text"> <p> Leah Hantman 1:42 <br/> Yeah, thanks for having me Mike. I’m super excited to be here. Um, I think I’ve always been an athlete so as a young girl, I was always outside kind of a tom girl like running around and in the woods and the nature I grew up with a really outdoorsy family, camping and stuff like that. So it really got me connected to nature and movement early on. My dad is also like a workout freak. So when I was like eight years old, I’d be down in the basement like doing bicep curls to Metallica with him, which is kind of crazy when I think about it, but so he took me and got me into weightlifting and volleyball and all that. And then I started martial arts. So I did that for a really long time. Um, in addition to boxing and volleyball, and I noticed that the weightlifting I was doing with my dad really, really helped me. So I would often be one of the only females in the weightlifting room and in the high school, which is crazy to think about. It’s in the last 10 years become more normalized for females to lift weights, but back then it just wasn’t. So kind of an interesting journey there. But I got into running when my parents were getting divorced. It just was a really stressful environment. And I just went out and ran one day cuz I was kind of pissed off. And I noticed I got like a high from it like a release. And so anytime there’d be any stress, I would just kind of go clear my head with a run. And unfortunately, I ended up being assaulted in high school. And I didn’t tell anybody, it was a really, really, really stressful time. And I used fitness to heal from it basically, or to cope, I would go running and clear my head I would find strength in getting stronger inner strength and getting stronger. And yeah, I just became a long distance runner. So unfortunately, without any kind of guidance on this stuff, and having some stress involved. I ended up being an over-exerciser. And with under-eating and not knowing how to feel properly, I kind of ran my body into the ground. I was you know, going out on 20 mile runs and doing crazy long distance workouts and I feel really good mentally. But I definitely needed to learn how to fuel so I start learning about nutrition and the right way to do weights and all that stuff. And I got my personal trainer license when I was 18 and then decided I wanted to go to school for clinical exercise physiology. So I went off to Colorado State and was there and then I ended up shattering my ankle and having to come home for surgery. And so that had me finished up my degree at Westfield State, which is actually where Mike went and Steve went so kind of small world. I think you were a year before me, right? </p> </div> <div data-rss-type="text"> <p> Mike Collette 4:46 <br/> I graduated in 2010. 2006 to 2010. </p> </div> <div data-rss-type="text"> <p> Leah Hantman 4:55 <br/> Yeah, so you were a year before me so I came the year you graduated. But yeah, so then after that I started working in physical therapy and kind of corporate fitness world. Really interesting. I ended up working for grog farms putting their first world wellness program together for them. And so I would go from the hours of midnight to 7am. And like work out with these truckers in the trucks. So they would have their truck stops at ground farms. And I’d be there waiting for them in the middle of the night to lift weights and teach them how to stretch and help them reduce their injuries. So it was really a weird first kind of job outside of college, but it paid really well. And it was different. So I really enjoyed it. And then I went to UMass Medical School where I thought I wanted to go into like, primary care to help women in women’s health particularly, I had an interest in holistic health and using fitness and exercise and nutrition. And just empowerment to help women kind of take charge of their health and you know, heal from things because I had been for so much. And I hated it. I literally could not handle, I would come home and be like, I would cry. I would hate it. I would feel emotionally drained. I would disagree with how they treated patients, not to say that they’re treating patients wrong, but I definitely think there’s like a sick care model that it doesn’t really help people claim independence over their health. And it was really un-motivating to feel like I have put so much time and effort into school. And everyone’s expecting you to continue right like if you have this chance to, to go to UMass Medical School. Why wouldn’t you see that through? So it was really, really hard to walk away from that. </p> </div> <div data-rss-type="text"> <p> Mike Collette 6:53 <br/> Hard school to get into right? </p> </div> <div data-rss-type="text"> <p> Leah Hantman 6:55 <br/> Yes, it’s very hard to get into that school. Um, but it was the best decision I think I’ve ever made in my life. After that, I ended up running the wellness program and the gym at UMass Medical School instead. And I was so happy compared to the work I was doing there. But I still wasn’t fulfilled, I kind of felt like I was going through the motions. And then, unfortunately, um, I was assaulted again. But this time I used self defense which I had, you know, spent a long time learning, I’m a self defense instructor and a boxing instructor. And the situation didn’t progress because I was able to defend myself, which was scary, but it ended up being one of those situations that really, really impacted me because it brought back a lot of the stuff I hadn’t dealt with in high school. So the court process lasted like a year and a half to two years, somewhere around there and it was more traumatic than the event itself. For anyone listening out there like reporting is the right thing to do. But it’s the system is definitely not set up to help the victim it’s definitely the onus is on the individual to prove that it happened and these events typically happen behind closed doors or out of sight. So it’s really hard unless you have video footage or proof to prove that these things go on. And so it’s a really devastating experience to go through two years of court and it kind of destroyed my health so I ended up losing like 20 pounds. I couldn’t sleep, I couldn’t eat. My job was threatened because it happened to be another medical student that was at the school that did this. And so I was in constant fear every single day that I would lose my job and that I would be retaliated against that I would be shamed and it just was like every single day was just so hard. Yeah, sorry. Sorry, just a second. But yeah, so after I left there, I started my own business doing like nutrition it wasn’t formal yet I just kind of within a week was like I can’t I don’t know I’m kind of get things done kind of person. So I was like, I’m going to do this. And I had about 53 clients by the end of two weeks doing a nutrition program. Um, and it was good but I was like too scared to do my own business long term just because I had no business experience and my confidence was pretty shattered after the whole lassa workplace situation so I kind of just was unsure of what I was going to do next, but I was happy having something and then my Mike reached out to me. I think you found I don’t know how you found me. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:56 <br/> I that’s a good question. I from what I remember you had a- so there’s like job like listing platforms out there like zip recruiter and you know like indeed and things of that nature and your like resume was on there and if you if you pay on the platform you can see people’s like resumes that are like looking for, like jobs. So I remember like looking for someone that had like nutrition experience because we were looking to like improve like our nutrition program at Prototype. And like I saw you on there and then I saw like your education background. I was like, wait you went to Westfield. I was like, do I know you? I think I stopped you on like LinkedIn. And I’m like, like, Why do you look so familiar? And I feel like I met you at BSC at one point. Like, yeah. </p> </div> <div data-rss-type="text"> <p> Leah Hantman 10:50 <br/> So weird. </p> </div> <div data-rss-type="text"> <p> Mike Collette 10:52 <br/> Yes and then I like and then I just reached out to you and I think I reached out to you a couple times. I don’t think you got back to me the first time but I was like, pretty like persistent. And then then I think you’re like, Oh, yeah, we can have a conversation and then yeah, I’ll let you finish the story. But yeah, I think it was like I saw your resume on one of those job posting platforms. And I reached out to you almost like, like, okay, I want to, I want to talk to you, you have this amazing experience. I want to learn more about you. And he also had like, because what the credentials that I was looking for was like nutrition and like CrossFit, like level one. Which CrossFit experience which you you had because you were going to CrossFit in Worcester. Was it a Center Mass? </p> </div> <div data-rss-type="text"> <p> Leah Hantman 11:37 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 11:38 <br/> Yeah, exactly. Yeah. And I was like, Oh my god, this is like, perfect. So yeah. </p> </div> <div data-rss-type="text"> <p> Leah Hantman 11:43 <br/> Yeah, I remember that. So I was a little bitter about the whole workplace thing after what I had been through. So I kind of ignored my first few attempts at contacting me. </p> </div> <div data-rss-type="text"> <p> Mike Collette 11:52 <br/> II’m pretty persistent. </p> </div> <div data-rss-type="text"> <p> Leah Hantman 11:54 <br/> Yeah, so but then I got back to him because and then as soon as he told me, he was a values based company and had me take some surveys and some some tests to identify my values. I was like, Okay, I trust this guy. This is cool. Like if he’s aligned with values and growth and development, like that’s something that I’ve been looking for in a job that is new. Most places don’t do that. So if you guys don’t know, a Prototype is a ddo, or a developmentally deliberate organization, which means </p> </div> <div data-rss-type="text"> <p> Mike Collette 12:25 <br/> Trying to be, we’re trying to be. That’s our goal. Yeah, we’re getting to it but yes. </p> </div> <div data-rss-type="text"> <p> Leah Hantman 12:33 <br/> Yeah. It’s a really unique kind of place. And I remember when I left my last job, I told my husband, I was like, Okay, I want a job that evaluates me is really harsh with criticism, like constructive criticism, helps me grow, helps me become a leader and doesn’t just like say, good work to everything without helping me, you know, better myself. And then, you know, Mike started telling me about all the processes, he has to develop coaches. And I was like, Yes, this is, this is awesome. I feel really good here. So yeah, then I came there, I worked there for like a year and a half before COVID hit. And when COVID hit, all of my clients started to show signs of, like, extreme anxiety and stress. And their health started to deteriorate. And basically, I took the experiences I had with my own trauma in the past and what I did, to kind of heal my health and, and feel better again, and I started applying those with the women that were having body image struggles and things like that. And it started working really well. And I said, Oh, man, like, this could be something. And so I asked Mike, you were open to anything I kind of wanted to do, which is awesome. You’re always like, so supportive. Um, yeah. And I started the program and empowered at prototype first, and then it kind of grew and got to a point where I wanted to pursue it. And Mike was really supportive about helping me with that. So that’s kind of how we got to today. </p> </div> <div data-rss-type="text"> <p> Mike Collette 14:02 <br/> Yeah, it’s, it’s such a journey that you’ve been on, right? Like from getting into fitness, like at a young age, you went through these incredibly traumatic events that you’ve taken your personal experience, you dealt with them in certain ways you found that there were things that were not right, not quite right, right, like over exercising, like stress, anxiety, fear, these emotions around it and these things that like as we’re a result of the trauma and then you took this healing approach and this experience, and then also the mindset you had around the medical experience, right, because you were in Medical School and you’re like something’s not right here as well. And then, you know, where we are today with Empowered RX is you’re working with a lot of young girls now who have, you know, eating disorders and have gone through trauma. And the the thing that is so impressive is you have this real world experience, which I think is so unique in the sense because from my understanding, you know, there’s a lot of women have gone through trauma, but you’ve gone through different levels of experience, and you’ve coped with it in different ways you have this learning that you can’t be taught in a school setting, right? There’s like experiences like, is really important here. And you’ve taken that and now it’s become this program that is making a huge impact on not only these girls’ lives, but these women that are in this program, I would love you to talk a little about, like, the impact that you’re seeing that empowered has been making and you know, kind of like for folks that don’t know what EmpoweredRx is maybe kind of define like, what the program is and what it’s doing today. </p> </div> <div data-rss-type="text"> <p> Leah Hantman 16:26 <br/> Yeah, so EmpoweredRx is a mentorship program that helps girls and women to reclaim their health after it’s been disrupted by trauma or eating disorders. So 86% of women have had at least one traumatic experience in their life, most women have had multiple. And then there’s like a statistic that says 98% of women have had disordered eating at some point in their life. </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:51 <br/> Sorry to interrupt. Can you define the traumatic experience? Because I think that, I don’t know, like if people that are listening, know what that’s defined as, right? </p> </div> <div data-rss-type="text"> <p> Leah Hantman 16:59 <br/> Sure. </p> </div> <div data-rss-type="text"> <p> Mike Collette 17:00 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Leah Hantman 17:00 <br/> Yeah. So a traumatic experience isany adverse life experience that causes distress or overwhelms one’s ability to cope. So it could be divorce, it could be a car accident, it could be an assault, it could be a natural disaster. It could be mental health disorder, it could be being marginalized racism, it can come in all different forms. But basically, it messes with one’s ability to feel confident in their identity. And it also ends up deteriorating their health, because it’s all impacting the nervous system, which basically controls every system in our body. </p> </div> <div data-rss-type="text"> <p> Mike Collette 17:37 <br/> I’m sure social media is not helping, especially with a lot of younger kids. </p> </div> <div data-rss-type="text"> <p> Leah Hantman 17:41 <br/> No, yeah, so social media is impacting people, especially with COVID. Right? They were taken out of their school and social settings, and then they spent a lot more time online and behind the computer. Yeah, social media and diet culture. It’s all impacting that diet culture can be traumatic in and of itself, depending on your own experiences. So yeah, we basically work with women who have had these adverse life experiences, we call them aces. And we try to help them understand how their trauma has impacted their health. Because a lot of women will come to us wanting to lose weight, or, you know, thinking that your body’s not good enough, or saying, you know, I’ve been on these crazy diets, I don’t know why nothing’s working. And when we look at them, we realize that they have a history of trauma. And their nervous system is completely overwhelmed. They’re like, life is riddled with stress. And they’re completely immersed in diet culture. So we have a Health at Every Size approach, which means we believe that you can have internal health at any size, which basically breaks the stigma that you have to be super fit, super lean, to be healthy. And we’re kind of trying to redefine what it means to be healthy, so that lots of individuals don’t feel like they’re pushed out or marginalized for their body basically, so they can take control of your health again. </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:00 <br/> And one of the things that so- when empowered RX was a program like a prototype similar to we have like, you know, Personal Training, we have CrossFit class, Thrive class, we have Project Nutrition EmpoweredRx was a program at Prototype, and you are working primarily with a lot of adult women and applying these mentorship practices. And, you know, we’ve navigated to this huge problem that you’ve kind of discovered, and that there’s a bigger problem with the way that things are being kind of treated right now. Right? We’re not talking about, you know, these girls that have, you know, eating disorders. Can you talk a little bit about that maybe kind of the path to how, you know, empowered is you know, so again empowered the mentorship model, but finding this kind of this niche or this, this population that that needs a lot of needs to be addressed. </p> </div> <div data-rss-type="text"> <p> Leah Hantman 20:11 <br/> Yeah, so every single woman that is enrolled in our program has been through trauma of some sort. And every single woman also happens to have disordered eating. So it’s no coincidence that trauma or adverse life experiences and living in today’s kind of diet culture, society, can produce coping mechanisms surrounding food relationship, the most common being binge eating disorder, and then the these disorders that are more vague, and then anorexia being the least common. But what we’re finding is that since COVID, there’s been I think it’s like a 300% increase in eating disorders, which is absolutely terrifying. The statistics prior to COVID, were that one in five adolescent girls would have an eating disorder, three in five would have disordered eating. So an eating disorder is going to be a set diagnostic criteria that’s met by the Association of psychiatrists, psychology, but then you can have all these different symptoms that kind of mix and mingle between certain levels of disordered eating kind of on a spectrum. So we’re looking at like four out of five girls having disordered eating. And it’s a huge problem. So we got an influx of clients who had already been through the treatment system, which means that they had gone to inpatient services where they would stay at residential for a couple months at a time. And sadly, we’re seeing most of these girls come out more traumatized than when they went in. So what happens is, as you take all these girls with vastly different levels of trauma, and backgrounds, and you put them in, and you try to use a cookie cutter treatment model, where they’re all getting the same care, they’re triggering each other, they’re learning new coping mechanisms that are unhealthy, like self harm and things of that nature. And then they’re actually being force fed, essentially, it is necessary right to restore weight, so that the brain can function at a higher cognitive level for them to actually do the healing work. But they’re given you know, upwards of three to 4,000 calories a day, forced to eat your food almost at every meal. And they restore their weight very quickly, so that when they come back, the relapse rate is almost, it’s I think the recovery rate is only 22% of people will actually fully recover from an eating disorder in their life, which is not much. </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:41 <br/> So about 20%. So one out of five. </p> </div> <div data-rss-type="text"> <p> Leah Hantman 22:45 <br/> Well, will reover. </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:48 <br/> When you say recover, recover over their life? </p> </div> <div data-rss-type="text"> <p> Leah Hantman 22:50 <br/> Over their life. Yeah. And the relapse rate is about 70. I forget the statistics, but it’s in the 70 percentile. Most women will end up relapsing within their first year. And if we look at the reasons why they go in their weight restored, they’re not given tons of coping skills that match their individual issues, then they’re pushed back into school where they’ve missed maybe two to three months of social, you know, activity with their friends, they’re not able to participate in sports, again, exercise in the eating disorder treatment world is usually off limits and not seen as allowed, which we view very differently. And I’ll talk about that in a second. But the whole model is very rigid, when it can be quite contradictory to have eating disorders that are rigid based on food rules and guidelines, and then to go for treatment, be kind of punished for having rigid food rules and then be given rigid food rules. So the girls end up pretty confused, pretty disoriented, with new unhealthy coping mechanisms. And then usually it’s accompanied by anxiety, depression, and other mental health concerns. So their whole body falls apart. The average girl coming to us started off between about like 75 to 100 pounds when they normally would be 120, 130 plus. So we’re looking at some severe severe health conditions, heart rates in 20s to 30s. Loss of hair, pre early onset osteopenia or osteoporosis, severe digestive issues, anxiety, depression, muscle aches, bone breaks, like at very young ages, these girls are typically between the ages of 12 and 18. So it’s quite tragic. But our model does believe in the transformative power of weightlifting. You’re a weightlifter, Mike, you know, and most people listening to this are probably weight lifters. There’s something really cool about going in and throwing a heavy barbell around and the more weight that you’re able to lift. The more you realize how cool the human body is, the more you start to respect the training process, which means fueling sleeping recovery, and it all just kind of starts falling into place. We also work with intuitive eating, which is teaching the girls to pay attention to their hunger cues, their thirst mechanisms, teaching them about nutrition. When they’re in the treatment centers, they’re not taught nutrition, they’re just given a food plan to follow. And that creates a huge disconnect, right? When we understand why we’re doing something, we buy into it a whole lot more. So we work with nutrition education, and then we do empowerment and body image coaching as well. To help girls we’ll explore like art therapy, we’ll do writing, we do group calls, and things like that to help the girls kind of feel like they are not alone. </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:45 <br/> There’s so much to unpack with everything you just said. </p> </div> <div data-rss-type="text"> <p> I’m sorry, that was a lot. </p> </div> <div data-rss-type="text"> <p> No, no, no, no, it’s good. But for the folks listening, if you didn’t pick up on it, the current system is broken. Empowered RX is taken an individualized approach to help these girls and by implementing the weight training strategies, plus mentorship plus community is making a massive impact on these girls and the people in the program. COVID has expedited in like, I think the number you mentioned is like 300% is expedited. Or I should say even accelerated a lot of these problems what like about like COVID? Like, in general? Like, what about this, like this worldwide thing that we’re all still kind of going through? Like what in your opinion is like, made this such a like, as expedited? that 300%? Like, what what about this whole thing? Is it the isolation? Is it like the anxiety like what what about has made this an even bigger problem? </p> </div> <div data-rss-type="text"> <p> Leah Hantman 27:09 <br/> Yeah, so a lot of times eating disorders are rooted in anxiety, depression, and the need to feel control over something. So when we look at the pandemic, and the nature of kind of what happened, it came out of nowhere, the country didn’t really know how to handle it. So they just shut everything down. People were isolated, they were taken away from their friends and family. Lots of people were without jobs, which impacted the whole family unit. And then these girls are now sitting behind a computer screen on zoom for six hours a day where they see themselves, either that or they’re having to go out in public with a mask, or they feel like they’re maybe not seen as a person, but just kind of seen as a body. And then they’re also having a lot more time on their hands to spend on social media. And unfortunately, the TikTok world was exploding at this time as well. I’m not on TikTok often. So I think it’s pretty toxic. Actually, for our youth, there’s a lot of influencers on there who preach about weight loss, they tell you how to do workouts, how to diet, how to fast, and all these girls were getting this information from these influencers kind of just they were inundated on a daily basis with it. So it’s kind of that lethal combination of unfortunate factors at the same time, and then all of a sudden, you’re rushed back to school. As if nothing happened, there was no debriefing, there is no psychological intervention for these students. And when you’re young, you don’t really process what’s going on, you just know that there’s tragedy and there’s stress and you don’t really know how to cope. Stress Management isn’t something that’s focused in on schools eating disorders aren’t really talked about in schools. So it’s just a really bad combination of things Ithink led to that influx there. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:59 <br/> Yeah COVID has certainly expedited a lot of things and it’s really unfortunate that a lot of these problems and you know, these- just all the stuff that you just mentioned is just accelerated but, you know I’m an optimistic person, the bright spot of all this is the solution that empowered RX is providing. I would love for you just talk about because I get text messages from you every single day and they’re like, makes my day about the impact that you’re making on these women and these girls and EmpoweredRx and the cool thing is the impact that they’re making on their selves too and the impact of making on like each other with the community component to it. Um you know you don’t have to share any names, but we’d love to hear maybe some of the like the results or like what you’ve seen so far with some of these folks in the program. </p> </div> <div data-rss-type="text"> <p> Leah Hantman 29:58 <br/> Yeah, so um, we have seen some amazing transformations in just a short time, which is really cool. But also sad to know that there’s not help out there for more people who are going through this. So we had one individual who has been sick since the age of 12. She’s now 17 has been in and out of treatment centers over the past five years, pretty much once or twice a year, which means going to residential for multiple months at a time, weight will be restored. And then within like a month of coming out, there’s a relapse. Within a month of working with Empowered she had started to restore weight. Within three months her weight was restored and she’s now maintaining, she’s happy. She’s back to her sport. She’s weightlifting, she wants to heal. Now she doesn’t feel like anything is against her anymore. She’s mad at the system, she feels like help was withheld. She felt like she was a prisoner. And they didn’t trust her to just make decisions and all it takes is kind of like teaching people that it’s okay to take risks and try new things. And by believing in them and trusting in them, they kind of are allowed to trust in themselves again. So they start taking small steps. And yeah, so this girl is fully weight restored back at school and just in a couple months and it’s been years and years, she’s been denied treatment. So that’s been a really rewarding situation for us. And that’s been happening with lots and lots of girls. So you’ll hear similar stories, we have one girl who, who came to us having had an assault and an abusive relationship, struggled with bulimia and anorexia for her entire college career. And within a month and a half of working with empowered, she is happy and actually can say she loves her body again, and has stopped engaging in those behaviors. So it’s a quick turnaround, um, that’s not going to be the case with everybody. And that would be naive for me to think we can always just help everyone out there. But there’s definitely some evidence that we’re seeing that this approach is working and that the holistic and more personal approach is needed. I think it’s gonna help change the status quo with how eating disorders are treated. </p> </div> <div data-rss-type="text"> <p> Mike Collette 32:22 <br/> Amazing. So I mean, with the number of people that are affected by trauma, and that may be listening to this, they may know someone that could benefit from at least having a conversation or learning more about empowered or maybe that’s listening to this right now that’s like I need to talk with Leah, how do people get into contact with you and I know there’s a ton of free stuff like there’s a free Facebook group, you just launched a low barrier entry program that kind of brings like the community side of things. You want to talk a little bit about how people can reach out to you get in contact with you, but also kind of the different options that are out there. People want to like just do something and start today. </p> </div> <div data-rss-type="text"> <p> Leah Hantman 33:10 <br/> Yeah, yeah, so you can reach me at Leah@EmpoweredRx.org. You can also find our website at www.empoweredRx.org. We’re also on podcast, we have a podcast, it’s on most major streaming platforms. And you can just find us at @EmpoweredRx. And we have a lot of different programs, we have the free community Facebook group, which you can email me about, we can get you in there immediately. That’s something you could start today we’ve got free resources almost daily in there, people are commenting with community support, they talk about their struggles, we help you guys come up with solutions and everything like that. And then we have the all in club which we just launched, which is really exciting, it took off really quickly. Um, we basically believe that in order to fully recover, you have to go all in, there is no way to kind of keep engaging with the eating disorder and get your life back. your eating disorder takes your life from you or you take your power back from the eating disorder. So the commitment to go all in means that you are committing to do scary things on a daily basis that are going to help push past those sticky points where you’re kind of stuck in this quasi recovery state. So that is $30 a month to join. It’s a text group and once a month there is like a my Facebook kind of workshop 30 minute workshop, super low cost. But the impact is huge because you’re literally engaging with girls and women on a daily basis that are going through the same thing as you and each girl is responsible for kind of telling a different challenge of the day. So an example might be okay today we’re posting a recovery quote and then I’ll 30 minutes We’ll post a quote that will kind of pump them up for the day or Okay, take a photo of doing something that’s healing today and share it with the group. And we just had one of the girls who is new to empowered, she went, we haven’t set an all end date. So it’s like a recovery date. So she threw herself an all in party last night, she had a couple like glasses of Mike’s hard lemonade, which is kind of a fear food for her. Because of unknown calories, she and her roommate and her dog took all the while her dog and her dog was there, she loves her dog, they took all the food in her house, and they sharp it all the labels off so that they couldn’t see calories or nutrients anymore, and they like celebrated this new start. So they’re kind of going all in together. And we’re going to see a lot of women kind of doing that just kind of going all in celebrating the start of a new journey. So it’s really exciting low barrier to entry, as you were saying. And then for people who maybe are a little bit more immerse in diet culture, or need a higher level of health, or community, we have the empowerment coaching program. And that is a monthly one to one coaching session where we dive deep, depending on your needs, the topic of focus will be different. But that is also accompanied by a weekly women’s meetup or girls meet up depending on your age, where we dive deep as a group, and the benefit of that is hearing everybody’s experiences and learning from each other. And knowing that you’re not alone, it’s been a huge impact so far. And then if you are really medically compromised, and deep in the eating disorder, recovery process or early on, or treatment centers haven’t worked, we have our medical intensive program, that are custom made packages that take into account anything you need, we do body image work nutrition, we can meet with people every single day, if that’s what they need, if they want an alternative to the treatment program. It really is based on the individual with high medical needs, though. </p> </div> <div data-rss-type="text"> <p> Mike Collette 37:00 <br/> So many options, which is great. And we can add those links into like the description and all this stuff as well. So folks can kind of tune in but this is awesomely going deep into empowered, I’m so glad that we share this stuff for the folks that are out within the prototype community that want to learn a little bit more about Empowered or may be unaware of all the amazing things that are that have been going on. And the help in the results that these these girls and women have been getting are just it just, it’s changing. And I can see it’s changing the status quo. And that was like one of the things that we talked about early on, and like the business planning was like, is changing the status quo to the current approach this broken model and you are just just incredible that you’re doing this and you’re helping these girls and you’re changing their lives. And I’m sure you know, I don’t know if you’ve reflected on it, and you’ve thought about this, but like, you know, if EmpoweredRx was there when you were going through these things, like the impact it could had on you and now you’re taking night saying I don’t want that to go to happen anyone else. And that is why it’s just so freakin powerful. And I love it. </p> </div> <div data-rss-type="text"> <p> Leah Hantman 38:20 <br/> I want to thank you because for anyone who knows me, I’m not a risk taker. I don’t try scary things all the time. And Mike has been 100% supportive of me getting outside of my comfort zone, kind of giving me the push I needed. And you were willing to like take a risk and help me start this program. So I really, really appreciate that. </p> </div> <div data-rss-type="text"> <p> Mike Collette 38:40 <br/> Appreciation all around. It’s all good. Um, we have time for the Spitfire round, which I know you’re not familiar with, but we’re gonna we’re gonna dive into it. So three questions. I always say that I should change these questions because I just I aske them every time but it’s they’re still challenging. First one is favorite movie, favorite TV show of all time. And what are you currently binge watching? So there’s three answers there. Favorite movie, favorite TV show, and what are you currently binge watching? </p> </div> <div data-rss-type="text"> <p> Leah Hantman 39:14 <br/> Okay, favorite movie is easy: Stepbrothers. Um, favorite TV show? That’s hard. I don’t know if I have one. Is that allowed-to say I don’t have one? </p> </div> <div data-rss-type="text"> <p> Mike Collette 39:25 <br/> Has to be one. So the easiest way to think of this question is that if you are flipping through the channels if you’re if you’re watching TV, and the show is on TV, you’ll start watching it even if you’ve already seen the episode. </p> </div> <div data-rss-type="text"> <p> Leah Hantman 39:39 <br/> I would say Breaking Bad. </p> </div> <div data-rss-type="text"> <p> Mike Collette 39:41 <br/> All right, there we go. </p> </div> <div data-rss-type="text"> <p> Leah Hantman 39:42 <br/> Yeah, Breaking Bad. And then I’m binge watching right now um survivor. Sam, Sam on our staff got me hooked on survivor. It’s crazy and the new season just started. Have you watched it? </p> </div> <div data-rss-type="text"> <p> Mike Collette 39:57 <br/> I watched survivor before but I was gonna say you and Sam have like zoom parties to watch survivor episodes because I know she’s like the biggest survivor fan. </p> </div> <div data-rss-type="text"> <p> Leah Hantman 40:06 <br/> She got me back into we did our community scavenger hunt Sam and I partnered up and we made it survivor themed and Greg and I have been binge-watching it ever since. So </p> </div> <div data-rss-type="text"> <p> Mike Collette 40:14 <br/> Awesome. Okay, second Spitfire question. Favorite musician or band of all time and your favorite song of all time? I know you’re a big big music fan and big musician. You can tell by the violin the drums the guitar. I mean, what other instruments you have behind you? The piano? I know piano’s back there somewhere. </p> </div> <div data-rss-type="text"> <p> Leah Hantman 40:45 <br/> I got a didgeridoo too but that’s been a fail. </p> </div> <div data-rss-type="text"> <p> Mike Collette 40:49 <br/> Is that the like [imitating didgeridoo]? </p> </div> <div data-rss-type="text"> <p> Leah Hantman 40:50 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 40:51 <br/> Oh, that’s awesome. </p> </div> <div data-rss-type="text"> <p> Leah Hantman 40:53 <br/> I can’t do it though. It doesn’t work. Um, so I would say Red Hot Chili Peppers or Incubus? They’re definitely Thai or tool I like I can’t decide those three and then my favorite song like that’s as a musician that’s not possible to have a favorite song I like all kinds of music I like classical I like rock I like metal I like pop I like it all so I can’t ever come up with a favorite. </p> </div> <div data-rss-type="text"> <p> Mike Collette 41:20 <br/> Alright top three favorite songs top of your head. </p> </div> <div data-rss-type="text"> <p> Leah Hantman 41:24 <br/> Oh this is hard. I really don’t I can’t do that. You got to ask a different question. </p> </div> <div data-rss-type="text"> <p> Mike Collette 41:33 <br/> A song of all time. </p> </div> <div data-rss-type="text"> <p> Leah Hantman 41:36 <br/> Morning view. </p> </div> <div data-rss-type="text"> <p> Mike Collette 41:38 <br/> Favorite song by Red Hot Chili Peppers? </p> </div> <div data-rss-type="text"> <p> Leah Hantman 41:48 <br/> I don’t know I honestly don’t know I couldn’t I this is too hard. </p> </div> <div data-rss-type="text"> <p> Mike Collette 41:52 <br/> We got one. Last question is what is your favorite hobby outside of working out? </p> </div> <div data-rss-type="text"> <p> Leah Hantman 42:01 <br/> Music. Playing music, yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 42:07 <br/> Anything in particular that you’re playing right now or you’re working on? </p> </div> <div data-rss-type="text"> <p> Leah Hantman 42:11 <br/> Um, I really like the drums I just started those this fall I bought this drum set off of Jon who bought it off of Russ. So it’s like to fit in the Prototype fit fam. Drums are really fun because you can just kind of like I don’t know. Yeah, um, piano was really cool. I like to do that when I’m stressed out because it’s you get lost and focusing on reading the music and stuff. So yeah, those two. </p> </div> <div data-rss-type="text"> <p> Mike Collette 42:36 <br/> Drums and piano I love it and some good bands. Several as my favorites up there. So a lot of good stuff. Well Leah, I really appreciate you being on the Community Conversation.This is awesome. I appreciate you sharing your story, sharing your journey. Talking about EmpoweredRx. I think a lot of the folks that are listening found a lot of value and were educated today a lot of the knowledge that you dropped and for all the folks out there listening thank you so much for tuning in the Community Conversation every Monday we have a new episode. To get your week started. You can check us out on our YouTube channel or on any of these streaming platforms, including Spotify. So again, Leah, thank you so much for being on. </p> </div> <div data-rss-type="text"> <p> Leah Hantman 43:17 <br/> Thanks for having me. </p> </div> <div data-rss-type="text"> <p> Transcribed by https://otter.ai </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-49-the-community-conversation-leah-hantman-empoweredrx-and-changing-the-status-quo/"> Ep 49: The Community Conversation-Leah Hantman (EmpoweredRx and Changing the Status Quo) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sat, 25 Sep 2021 15:56:00 GMT http://www.prototypetraining.com/ep-49-the-community-conversation-leah-hantman-empoweredrx-and-changing-the-status-quo/utm_sourcerssutm_mediumrssutm_campaignep-49-the-community-conversation-leah-hantman-empoweredrx-and-changing-the-status-quo thumbnail http://www.prototypetraining.com/ep-48-the-community-conversation-nutrition-edition-boundaries/utm_sourcerssutm_mediumrssutm_campaignep-48-the-community-conversation-nutrition-edition-boundaries Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on The post Ep 48: The Community Conversation Nutrition Edition – Boundaries appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/09/Boundaries.png" alt="A man and a woman are standing next to each other on a poster for the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! ( <a href="https://prototypetraining.com/ep-46-the-community-conversation-nutrition-edition-cardio-vs-strength-training/"> Check out our last episode here! </a> ) </p> </div> <div data-rss-type="text"> <p> For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Hally will be discussing  <b> Boundaries </b> <b> . </b>  If you’re looking to learn more about nutrition for yourself or pick up some good eating habit tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Jon Collette 0:02 <br/> Thank you for tuning in to the Community Conversation brought to you by Prototype Training Systems, home of CrossFit Prototype. Sam and I are back with another nutrition episode to help provide you with some education and strategies to better your nutrition while still enjoying your social life. There’s a lot of misinformation on nutrition, and we aim to provide you some clarity today, the topic that we want to talk about is boundaries. Um, so I’ll start off, um, boundaries is super important for consistency. And I’m going to tell you why. So here’s a, here’s a conversation that I had with, with a client the other day, this is a really productive conversation. So this person was struggling with their consistency with their nutrition, okay. And we came to the realization that it had nothing to do with not knowing what he should be doing more of, or knowing the things that he wanted to do. But realizing that he didn’t have any boundaries, especially when it came to work. He made a block off time in his scheduled to go to the gym. But he would accept a work meeting during that time, instead of going to the gym. Now, the reason why boundaries are so important is that just because that is not, the time that you have set aside for you is not set aside for someone else. If you don’t treat that the same way, then you’re going to burn yourself out and you’re going to be working, working, working and you’re not going to have anything to look forward to you and you’re not gonna have any life balance. So when you have your goals and your priorities, and you let someone else take those things away from you, that you’re now at like kind of in your you’re now a little bit of an uneven. I mean by that is like you’re no longer getting your like core means met. Okay. Sam, are you familiar with like coordinates you’ve probably heard like, I think Tony Robbins has like talked about this before, it’s like everyone has a certain amount of like core needs, like you need to feel appreciated. Like you need to feel like a sense of security, you need to have like, you need to feel comfort, there’s like certain needs that need to be met. And if those things aren’t met, there’s there’s going to be like, there’s going to be pulled, there’s gonna be like given taken out of the areas of your life. So in this instance, with this client that I had, that I was talking with they, again, they they prioritized a lot of other people over themselves. And what ended up happening was because they’re core needs of them being able to have, I guess, I guess what their core needs that weren’t being met is that they weren’t feeling appreciated, because work was saying, hey, you need to take this meeting, versus being able to say, “No, I’m not available”. Or just even if you don’t really have to even justify yourself, if you had, if you got another client during that time, it’d be very simple. It’d be no, I’m not available. I have another client. But because person didn’t have another client, it was sure I can do it. And when this comes into how people go about their food choices, if you have no if you’re just give, give, give, give, give. It makes sense why once in a while, if you’re like basically to the point that you’re just burnt out, and you feel like you’re not doing anything for yourself, the one thing that you’re going to do for yourself that you’re certain of is what you put in your mouth, and you know that eating highly processed food that tastes really good. And that savory, salty, sugary, whatever it is, you’re very certain that in that moment is going to be comforting. Right? So if you’re, you know, someone that does do that, like think about why you might and this is like me and Sam talked about this before with stress is that if you don’t deal with your stress, and you don’t deal with other areas of your life, it’s going to have a direct correlation to what you put into your body. Um, Sam, what are your thoughts on like boundaries and some of the stuff that I just talked about, like just that one particular client? </p> </div> <div data-rss-type="text"> <p> Sam Hally 4:48 <br/> Yeah, that was so philosophical to start the day, Jon, I love it. No, it’s like, I think you hit it perfectly. When you said like, if you had a client during that hour, you probably wouldn’t schedule something but because it’s like for you, you’re like, it’s okay that can that can just be written over, I’ll just, like change that. It’s like you’re you’re looking at your clients or you’re looking at your work meetings, it’s like those are written in pen, you can’t change it. But everything for you is written in pencil. And it’s like adjustable. But if you’re constantly changing the things that you do for you, like, eventually, like, you’re gonna run out of time, there’s only so many hours in the day. And I feel like that that’s like, the perfect way to think about it is like if you’re looking at a calendar or an agenda, right, and so you like have to pencil in your workout and your eating. Those are just in pencil, and you’re doing it based around like, every single work meeting that you have going out and meeting with clients, taking your kids to practices. Like whatever it is in your life that’s happening, then like the things that you’ve penciled in, just get erased and erased, and erase and erase and then like that, that hurts inside. Like if you think about like, every single time you plan something for you, then you just erase it away, then it’s like, you’re not giving the same kind of attention or love to yourself as you are to all the other people in your life. And it makes you an incredibly kind and generous person. But at a certain point, you have to like turn around and get that same kind of kindness and generosity to yourself as opposed to like always giving out instead of like ever taking it for yourself, like it doesn’t make you selfish to like, use a pen to write in your workout time, it doesn’t make you self centered to use a pen to write in, like your eating habits or your eating schedule. Like it actually makes you more caring. Because if you take care of yourself, and you’re able to take care of other people better too. It’s like the, the airplane when you’re on the airplane, and they say like put your mask on first, and then you can help others it’s like you have to think that same kind of way, in your day to day life. Like if you’re constantly putting other people’s masks on first, like, eventually you’re going to run out of oxygen, it’s not going to work out for you, it’s gonna be very, very hard to stay stress free and to like really, truly take care of yourself. So yeah, I think you’ve like hit it right on the head of like, we have to, at a certain point, say like, No, I am not using a pencil for my life, I’m using a pen for everything I need to do. And I’m putting myself first here. Now the challenge is I think that it’s not super easy to do that, like it’s not super easy to go from always using yourself kind of as the scapegoat of like, if anything needs to slide you’re letting go of what’s important to you. So it’s like how then do you make that transition from like, always letting your things slide or like not feeling like you’re as important, like, how do you how do you address that Jon, like how you make that transition from I’m not as important to like, No, I’m taking this time for me? </p> </div> <div data-rss-type="text"> <p> Jon Collette 7:57 <br/> It’s really hard. Um, I mean, there’s like certain levels, right? Like, if you have, if you’re like in a situation that you really aren’t happy in, then you have to change that situation, whether it’s literally getting a new job, or just really focusing on the things that you can control. And if you are able to have someone control over your calendar, where you can accept or not accept a meeting, if you if you don’t put those meetings and put those appointments in the books that are for you to be able to eat lunch, like you don’t even give yourself an opportunity to eat lunch. Give yourself an opportunity to go for a walk or go to the gym or do anything for yourself. It’s going to be that reward mindset that’s going to end up you know, kind of happening is that you’re rewarding yourself for working so hard when it’s counterproductive to what your goals are. Your goals are to go ahead and feel better and not feel tired all the time. But it’s like, like we do these things knowingly that it’s going to make us feel good, and it’s also going to not make us feel good. And I guess the way that we change those things is kind of figuring out what are the like, what are the what are those triggers? Like what are like what are the things that you again, can control and it’s just starting with one thing, and that’s just simply making a little bit of time for yourself. And it could be just making like adjusting your schedule all of that sometimes or going to bed at 12 o’clock at night will work until 9pm like that’s not that’s not that’s not healthy. To go ahead and work all like worth out Li, and then also stay up that late. And then we get up in the morning and we’re exhausted. And then we go ahead and repeat that same pattern. So we have to go ahead and we have to have a, we have to have a limit, Okay, I’m done at this time with my work. And that allows me to spend time my family be able to go ahead and, you know, be more present with your life. Because again, like, if it’s all kind of sounds like, it just sounds awful, right? If you are working for the weekend, and then the weekend comes in the weekends just recovering from work. That’s like, that’s a terrible way to live. Like, during the week should not be like you shouldn’t be like miserable, like every day, like oh my god, like, I can’t wait until the weekend like, you should be able to have some, you know, balance, even during a work day of being able to do things for yourself. It’s very common with parents too. When you have when you have a kid, that’s the number one priority, is making sure that all their things get get accomplished. Okay, but that’s why you have a partner because there needs to be some support for you know, what you need, and you need to support them with what they need. And that’s I mean, now we’re just talking about a how to have a good relationship. </p> </div> <div data-rss-type="text"> <p> Sam Hally 11:37 <br/> Life advice here. </p> </div> <div data-rss-type="text"> <p> Jon Collette 11:38 <br/> It is a little bit of life advice, but it has this is this all connects to, you know, the age old question of why can’t I? Like why can’t I stay consistent? </p> </div> <div data-rss-type="text"> <p> Sam Hally 11:51 <br/> Yeah, a perfect example of sometimes it’s not the food. Most times it’s not the food, it’s like, we have to look at all these other things that like, if you just look at the food, and you’re like, why can’t I get this under control? Why can I reach my goals? Why can’t I do X, Y, and Z? Like? The answer is probably not the food. Like if you’re already at the point where you’re asking yourself those questions, the answer is probably there’s something else going on in life. It’s like an all encompassing approach. And so like, this is one of them have like boundaries, we don’t have them anymore. Especially we’ve been working from home. For now a year and a half or so many people have like, you no longer like go into the office, you no longer like have a separate like work and home space. So like everything kind of bleeds into one another of Yeah, the day is done at five o’clock. But if you’re getting emails at 678 9pm, are you answering them? Are you just like shutting it off and saying, I’ll get to that tomorrow, right of like, where do you draw the line? And if you’re not drawing any line, that might be a big reason why you’re struggling so hard to eat the way you want to eat? Yeah, work leads into real life, real life bleeds into work like, are you penciling yourself in instead of writing things in a black sharpie in your calendar, like what is going on? That’s not just the food that contributes to how you react. And so when you’re stressed when you have no time, when work feels overwhelming, like you don’t necessarily reach for the foods that you know you want to eat, or like should be eating, you reach for the foods that are easy, and like have high satiety and our comfort foods for you. So it’s like, we got to address all those other things. So like, yeah, today, we are talking life advice. We’re gonna be life coaches. Now, to add that to the job title. </p> </div> <div data-rss-type="text"> <p> Jon Collette 13:45 <br/> I mean that. Like, there’s so much that goes into what you eat just based off of just your life in general. So I mean, like, those are like big things that need to be need to be addressed. are like personal personal matters. And if you’re listening to this, and you’re like, Yeah, I don’t have any time. There’s no way, then that’s a problem. Because you’re already like in defense mode, and you’re already like, you’ve already given up be very sad like, this is impossible for me to go ahead and do it. And if you’re thinking like that, then yeah, you’re right, you’re not going to be able to reach your goals, you’re not going to be able to be consistent because you’re you give given up on the fact that you can change the things that you’re doing. But I mean, it does like it just it does take like a little bit of a stern approach of No, I can’t take the like, like, No, these are things that I need to do like you need to like really like think about yourself is like that big work assignment that needs to get done. We started like prioritizing those things. To versus just thinking about all the needs of others, then that’s, that’s something that’s really going to go a long way into like a mindset shift of, like, I’m also important. </p> </div> <div data-rss-type="text"> <p> Sam Hally 15:14 <br/> Words of wisdom. Like truly like, if you did not listen to that, you just tune that out, please rewind, please listen to that, like you are important and your health is important. And I’m sure everyone around you would say the same thing. Like if the workday ends, and you don’t get finished with what you do at work, like, what’s the worst that happens? I don’t know, maybe you like are in charge of like brain surgery. And like, this is a life or death situation. But I feel like more often than not, it’s like, okay, we’ll just put a pause on it. I’ll pick it up tomorrow. But like, when it comes to you, if you keep putting pause on yourself, like, what’s going to happen, or like, if you keep putting paws on, like coming back to your family at the end of the night, like what’s going to happen. I feel like there’s this there’s this this image that’s been going around the internet, I’ve seen a lot of people post and even people from the gym. So they might know what I’m talking about. When I say this stuff. Like there’s like quote that’s going around. And it’s like, basically exactly what we’ve been saying. So like, at the end of the day, like your home is with your family, it’s not at your work. And like as much as you love your job. And as much as work is important. And as much as I know that definitely people who listen to this have like very important jobs. And they’re like high up in companies and like a lot of people are depending on them at the end of the day like you have to still make time for you and your family and the other things that are important for you like you are, whether you mean it or not showing what’s important to you by the amount of time that you dedicate to it. And so if the only thing you dedicate your time to his work, then you’re showing whether you mean it or not, that other things in your life aren’t as important. So it’s like, now’s a really good time to kind of like, take inventory of how are you breaking down your day to day? Like? Are you giving equal amounts of time to the things that you think are equally important? Or are you just giving all your time to this one big thing and not taking time to consider like your own self equally as important and like making that time for yourself? It’s not easy. </p> </div> <div data-rss-type="text"> <p> Jon Collette 17:23 <br/> I 100% agree. </p> </div> <div data-rss-type="text"> <p> Sam Hally 17:26 <br/> Yeah, it’s like a, I think it’s one of those things. It’s like, in a perfect world, we would all love to have all this time to ourselves. And we’d all love to like, make food the way we want to we want to eat the food the way we want to we want to read and travel and x, y, z. And people always say like, Okay, well, when work comes down, I’ll do this or when this happens, then I’ll have the time to do it. And the question is, like, what’s stopping you from doing it right now? Like, truly what is stopping you right now. </p> </div> <div data-rss-type="text"> <p> Jon Collette 18:01 <br/> I mean, one thing that I’ve started doing with my clients is that if, if, if there’s nothing that you’re doing for yourself, like, let’s just start by blocking off some time to just do something as simple as read a book for 10 minutes, whip out your sketchpad and draw, like whatever it is that you like to do that you haven’t done in a really long time, go ahead and do that, like for some people like to go ahead and golf, you know, whatever that hobby is of yours, like, go ahead and like, the time is not like, it’s a funny thing is like everyone has the same 24 hours. Like, it’s not true, like not everyone has the same 24 hours, because everyone has different shit going on in their life. But the things that are important for you, you can find some time for it, it’s just a matter of like you, like, it’s, if you’re like, if 90% of your day is worked, like you need to make it 75% to make the time to go ahead and do like the little things that you want to do for yourself. And by giving yourself that a little bit of time, it’s gonna make your work more productive. You’re not going to be at work being like, I hate my job, in real work being like, like, I like my job because I don’t feel like I’m you know, like, working just to work. And then like, I don’t know, you can make as much money as you want by if you’re miserable, then it doesn’t matter. So like, just think about that a little bit when it comes to some of the things that you’re doing that are impacting like your health and your fitness and all those things that make you feel good, that don’t give you anything of like tangible illness, right? What I mean by that is like you’re not getting a dot like there’s no dollar sign on your health, right. It’s something that you have to care enough about to go ahead and And make that something that is worth a million dollars or whatever it is for you. </p> </div> <div data-rss-type="text"> <p> Sam Hally 20:08 <br/> It’s a good point. And like you can start small, like, I think, john, you’re like the best example of like, when we’re on our staff meetings, like you’ll take your phone and you’ll like, zoom in via your phone and go on a walk while it’s happening. Because like getting out and like being in the sunshine and moving around is like a way for you to enjoy your time at work. Like that’s a good thing that works well for you. It’s like, things don’t have to be drastically, you don’t have to make major changes right off the bat, I feel like if nothing else, like from all of these conversations we’ve done, like anyone who’s listening to you kind of get that, like we’re not about just like, you know, going cold turkey or like jumping into the deep end. Like we always talk about making small changes. So like literally just that, like, zoom in on something via your phone and like get out for a walk. If that’s the thing, like if you’ve been in the same space for so long, like change your environment, like switch it up, relocate, spend time in it’s reading a book, spend 10 minutes drawing, or coloring or painting or doing some kind of artistic expression. It’s like, we’re not suggesting you you’d quit your job right now. That’s probably more stress than it’s worth. But do the little things in your day that can make it ever so slightly more enjoyable, like that can help relieve stress that can like really make it feel like you’re giving some attention to yourself, as opposed to giving all your attention to work. And like setting that time aside, even if it’s just 10 or 15 minutes and saying like, this is my time. And I’m not going to do anything else during it. </p> </div> <div data-rss-type="text"> <p> Jon Collette 21:41 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Sam Hally 21:43 <br/> Jon, did you have any other thoughts on this? </p> </div> <div data-rss-type="text"> <p> Jon Collette 21:47 <br/> No, I mean, like, you just set it like, we’re not like trying to change too much at once isn’t the best approach. But just like just starting is going to be more beneficial than just waiting for, like, stop waiting for that work project to be to be done or stop waiting for like Bing should calm down at this point, like, it’s not going to happen. Like, things aren’t going to calm down with your work, you’re just going to get another assignment. And it’s just going to continue. So you have to go ahead and you have to wait. That’s why it’s so important to make those boundaries where it’s like, I log on at this time. I’m available to this time. If you offer me a work meeting when I’m when I when I’m going to be going to the gym, I’m not available all the time. Like it just like it can’t be that simple. But if you’ve for a long period of time had this like I’m available 24 seven type of like calendar where you take a work call at 8pm at night. Sorry, but if someone wants to take like Call me at eight o’clock at night My phone’s on Do Not Disturb like I don’t even hear like it’s it’s not even going off. </p> </div> <div data-rss-type="text"> <p> Sam Hally 22:55 <br/> I can vouch for that. Jon has responded to texts at three in the morning. Sorry, I was sleeping. </p> </div> <div data-rss-type="text"> <p> Jon Collette 23:02 <br/> Sorry, I wasn’t available. I was already done. I was in bed. I think that’s when-Oh, by the way, this is a this is the week where Sam is at home, and she is clearly feeling better. Feeling better from her COVID. But she was mentioning when she sent us all a message saying that, uh, that she tested positive. And I was like, sorry, I didn’t get this message until the next morning. </p> </div> <div data-rss-type="text"> <p> Sam Hally 23:29 <br/> Yeah. I mean, I knew I sent that text and I was like, John’s already sleeping. Like, he’s not going to answer. Because the thing is also to like, hopefully, your co workers try to respect those boundaries. I know after three o’clock, like you have a hard stop, like we are not getting Jon on the phone. So it’s like, we’re not gonna, we’re not gonna overlap because like, I know that that’s your boundary. Like, that’s a hard no for you if like, I will never schedule an appointment with you that goes longer than that. Because like, you have a hard stop time. And you’ve set those boundaries. And it’s been working I think, so far for you. Like you have your time that you are at work and if it doesn’t work for you, you are a okay saying no, I’m not available. That’s great. </p> </div> <div data-rss-type="text"> <p> Jon Collette 24:19 <br/> Now that I have a baby. It’s, really that simple. She’s not gonna watch yourself like I can’t train you. Well, ya know, so hopefully you guys kind of got the message that what you’re doing with your schedule, whether with work and life, you need to have those boundaries because it’s going to spill over into other areas of your life, whether it’s for a positive or negative. So if you set those boundaries that might allow you to be more consistent in the gym that might allow you to have some time to be able to go to the grocery You’re able to make food, you know, be able to have less to worry about because some of the things that you want to do for yourself are done. And now there’s like a little bit less reactive type of mindset, when it comes to the things that we’re doing is constantly reacting and more. You know, this is that’s this is all part of how you’re going to be able to form a routine. And change a behavior is by allowing yourself to have time to change the behavior, if we don’t make the time and change your behavior than can change behavior. Because, again, like all this stuff connects with everything that we’ve been talking about the past few weeks, you know, it really comes down to like, yeah, you have to allow yourself time to be able to do them. Do the things you want to do. Um, yeah, Sam, any, any last words of advice before we close out? </p> </div> <div data-rss-type="text"> <p> Sam Hally 26:00 <br/> No, I think that was beautifully said. I hope that everyone listening get some some valuable insight from this. I know by comparison, Jon and I are still young and still gaining life experience. But we see it a lot. And we’re not just speaking from personal experience, but definitely experiences we’ve had clients share or my patients in the past. I know I see this all too often. So definitely take some of this advice. And try to apply it to your life of like whatever else is going on in your life. At the very least, let’s like schedule your life in permanent marker. You are super important. So make time for yourself. If you have questions or concerns about this, or anything else we have talked about, please do reach out. We’re more than happy to answer your questions. And we love hearing from you. Please let us know if you’ve made it this far in the podcast. We’re trying to do an assessment of if people are listening and if we’re making it all 20 minutes so like shoot us a little message be like yes, I made it here if you’ve gotten this far, and definitely give us some future ideas for for podcasts. We want to talk about the things that are important to you. So we came up with this idea based off of a conversation Jon had with a client so the more we can talk about the things that apply to your life, the better so please do let us know. In the meantime, we hope you all have a wonderful day and we will see you soon. </p> </div> <div data-rss-type="text"> <p> Transcribed by https://otter.ai </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-48-the-community-conversation-nutrition-edition-boundaries/"> Ep 48: The Community Conversation Nutrition Edition – Boundaries </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 22 Sep 2021 23:37:00 GMT http://www.prototypetraining.com/ep-48-the-community-conversation-nutrition-edition-boundaries/utm_sourcerssutm_mediumrssutm_campaignep-48-the-community-conversation-nutrition-edition-boundaries thumbnail http://www.prototypetraining.com/ep-47-the-community-conversation-rebecca-welch-friendly-faces/utm_sourcerssutm_mediumrssutm_campaignep-47-the-community-conversation-rebecca-welch-friendly-faces Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube videos that The post Ep 47: The Community Conversation-Rebecca Welch (Friendly Faces) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/09/Community-Conversation-1.jpg" alt="An advertisement for prototype training systems shows a man in a green shirt" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-45-the-community-conversation-coach-sam-hally-stress-and-habits/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 47th episode of The Community Conversation and today’s guest is Rebecca Welch! You won’t want to miss this episode as it’s a good one! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:02 <br/> All right, everyone excited today for our community conversation we have Rebecca Welch. Rebecca has been part of the prototype community for quite some time and I feel like she’s brought almost her entire family into prototype at some capacity. So with that being said, Reb, thank you so much for being on the community conversation today. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 0:22 <br/> Thanks for having me. </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:23 <br/> You are very welcome. I’m really excited about this, because you’ve been part of prototype, like I said, for a while now. And you’ve kind of seen us go through changes and different people. And you’ve probably seen what the gym looked like, from the very beginning to how everything is kind of changed and different stuff. So I’d love to hear from like, your thoughts on what, what you think of the gym now. But, uh, before we get into that, I would love to have you share with everyone kind of like your fitness journey. How did you find prototype? Like, what, what made you get involved in CrossFit? And, and yeah, </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 1:00 <br/> so um, I didn’t do sports in high school, I had a horse. So that was kind of my thing. I spent a lot of time outside. That took pretty much all my time. And then when I got older, went to college, had to sell her. I got a job after college at a computer company. And I just felt like, I wasn’t in shape. And they had a lot of like, group things. They had softball teams, and they did some, like charity running and stuff. And I was like, Oh, I could, you know, I think I could do some running. And it was a good way to like they had showers there. So it was a good way to like hang out with people at lunch, go for a run. So I started running and I liked it. I was like, decent, not like a super fast runner, but decent. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:51 <br/> I would say you’re a fast runner. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 1:53 <br/> Well, in CrossFit, I’m an okay runner, but actual runners not so much. Um, but it was fun. Like it was a good way to hang out. You could talk while you were running and get exercise and it was good. And then I did like aerobics in the 80s and all that stuff. And I always worked out in the evening when I was younger because I couldn’t get up in the morning. And then as I got older, I kind of stopped when I had kids, I kind of wasn’t doing much. I had a I had a running injury I had tendinitis and I stopped running. And when I had kids, I went back to work, I started subbing and I had to stand on my feet all day. And I was like, it’s just really uncomfortable. And I felt really out of shape. And I went and got fitted for a good pair of shoes and started running again and liked it. And then I actually met Maria Maynard, and another friend through Tim and Maria’s son, and another friend’s son, and we started running together. And we started doing some tries together. But I didn’t really feel like we were actually getting in great shape. Even though we were running a lot. I just felt like it just made me eat more. The more I ran, the more I wanted to eat. And we joined Boston Sports Club, and they had like, you know, everyone was like, Oh, you need to do weights, you need to do weights, which I was like, fine, I’ll do weights, and I still don’t love weights. But we were going to like, I don’t even know they were like body pump classes and stuff. And one of the girls that we were going with her friend was doing CrossFit in Boston, and she talked about it and it sounded fun. And I mentioned it to one of the trainers at Boston sports club. I can’t remember her name. We called her Meow Mix. I don’t know why. Because sometimes randomly like meow during class. Cannot remember what her name was. </p> </div> <div data-rss-type="text"> <p> Mike Collette 3:52 <br/> If you gave me a few minutes I could probably find that person and then if I can’t think of it, Brian could. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 4:00 <br/> Yeah, I bet, yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 4:01 <br/> When was that? By the way. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 4:02 <br/> That was in right before you guys open? So it was like 2010-11 she’s probably in her 40s like the similar age to me. </p> </div> <div data-rss-type="text"> <p> Mike Collette 4:13 <br/> Yep. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 4:13 <br/> And I said we were thinking of joining and she was like, Oh, that’s not for women your age. That’s like, you’re going to get hurt. It’s dangerous. Like you can’t do that. So then I was pissed. I was like well, then I definitely want to do it if you’re telling me that I should not be doing it. So </p> </div> <div data-rss-type="text"> <p> Mike Collette 4:33 <br/> Hopefully you don’t take that advice with everything. Here are some drugs right? </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 4:40 <br/> Now I want to do it. That has kind of been a theme in my life but tell me I can’t do something I want to do it. So we you had like a special and I was like the price freaked me out at first because I was spending I don’t know. They kept going up. The price kept going up at Boston sports but he would join for 30 And then all of a sudden it would be 90. And I didn’t go that often. Like I didn’t like it. I would go a couple times a week. And even though like Maria would go sometimes, and it was just like, it wasn’t that fun, it was kind of like drudgery. So, when I first started with you guys, I was like, Oh my God, is it? Is it worth this money, like I’ll do two days a week. And then, so I did two days a week, and I loved it. Like I looked forward to going. It was fun talking to people. And then you opened up like the kids classes. And I told Tim about it. And he wanted to do it. So he started doing it. And then I could beat him for like, maybe six months at things. And that was back when like Meg, she did the kids classes with him. And she would like beat all the boys, which was so much fun to see her like, crush them all. So it was fun, like, and then I just was like, Okay, well, I’m just gonna bite the bullet and do Unlimited, because I think I did two days a week for a while. And then I just felt like FOMO. So that was that. </p> </div> <div data-rss-type="text"> <p> Mike Collette 6:06 <br/> I like how your story starts with someone telling you you can’t do something and then you want to do it. And I would wager that that person probably never did that-has never done CrossFit themselves. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 6:20 <br/> No, I don’t think she had ever done it. I don’t think she knew much about it. Other than she probably heard someone got hurt doing it. And like, you know, because I think even like in the early 2000s there was a lot of that because I you know, when I told people Oh, I’m doing CrossFit, they will go you know, like, I don’t hear it so much anymore, but I definitely used to hear it a lot back then that, you know, that’s dangerous, you’re gonna get hurt, and stuff like that. </p> </div> <div data-rss-type="text"> <p> Mike Collette 6:44 <br/> Yeah, there’s a lot, a lot of things that are dangerous, not not exercising is a lot more dangerous. But yeah, you know, we’re talking about leading and lagging sort of things. But the reason why I bring that that up is that, you know, you mentioned that she said, like, you shouldn’t do this, like, because, like, I forget exactly what you said, because like your age or something. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 7:09 <br/> yeah like “Oh, women our age should not be doing that” </p> </div> <div data-rss-type="text"> <p> Mike Collette 7:13 <br/> and I think that that’s I you mentioned, you don’t hear that as much anymore, I still feel like there is still this like stigma around, you know, weight training, and like, you know, women and I think it’s it is certainly improving. And I think it’s getting a lot a lot more. You know, exposure, which I think is amazing, because how important it is. But like I think like it’s like you have a great perspective, because and you also have a good, really good mindset because you were like, this person told me not to do it. Screw that I’m going to do it. And I’m actually going to excel at it. And you’ve also been really successful and like talking about this with other people, like you mentioned, like, like Tim, you got him doing it. And then you your mom, Callie, which we haven’t even talked about yet. And like other friends, like how do you like from your perspective, like talk about like what you do and in CrossFit and classes? And how do you communicate that with other people that may not know what it is? Or maybe unfamiliar with it, or maybe scared to do it? Right? </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 8:18 <br/> Right. So I think the big thing is like, it’s so I mean your gym is definitely like I’ve been to a few gyms and when I’ve traveled and stuff, I always get nervous. And then like, should I do a drop-in and then I’ve done it. And there’s, there’s a couple that are like, they’re not great, you can tell like they just want to be competitive, and they only want competitive people. And you can even tell when you reach out to them. Which I think like is the number one thing like you reach out to a gym and say, Hey, I’m going to be in town, I want to do a drop in and they either are super responsive and super, like friendly and inviting or they either don’t get back to you or takes them a few days. And they’re like oh, well you know, we only have room for our members and so you can just kind of get the vibe right off the bat. So when I’ve told people about your gymI’m like they’re so inviting there’s different types of coaches and I you know, like Sydney’s actually my daughter’s I’ve had she did a few classes and doesn’t like group exercise, but now she’s doing the nutrition with Sam. And she kind of came back around to it but and she still doesn’t like group things, which is fine, but she tried it and she like completely vibed with Brian. Like there’s someone for everyone you know, whether you want someone that’s gonna like be push you or whatever. Then there’s just someone there for everyone. And you’ve kind of created that team, which is huge. So it’s like, for me it’s easy to sell like I don’t like going out and selling anything but if people ask me about something like, if I like it, I have no problem like getting excited about it and being enthusiastic about it. So that’s definitely my mom too. She was like she’s similar like she hated missing out, like, what do you guys doing? What are you know, like, what’s this? And she was probably. So that was, what, 11 years ago, nine years ago, you guys open right? So I think it was a couple years in she kept, you know, Tim and I would talk about it. And she’d be like, you know, what’s this gym? Could I do it? And I was like, yeah, you could totally do. And she’s like, really? And I said, Yeah, you have like a good decent level of fitness. And they’ll scale whatever you want. She loves people and communities, so I knew she would love it immediately. And of course, she did so. And she still goes to one on one, she’s 84. And she has some problems with dementia early, not early dementia, but she’s in the early stages of dementia, but it’s still like, it’s so good for her to engage physically. It’s something she looks forward to she has someone that she is with during the week that now comes with Jon too, they do classes together. And like it’s a fun thing she gets to do with that person. And it’s great because she’s brought her in. So it’s really, really cool. And Rich was the same way like Rich, my husband is a different example of like, I kind of didn’t want him to do it, because he’s always gets hurt. Like he played football in college. Like, he’s got a whole backstory of his physical ailments. But he would play I have a half brother who’s like 20 years younger, and they would play sports stuff together, and he can never dial it back. So I was afraid that he would get in that competitive environment and want to like, do stuff that he shouldn’t be doing. But when you started doing more personal training stuff, and Joe, I don’t even know how we got hooked up with Joe originally, but I was like you because he couldn’t even raise his shoulder up over his head, his arm up over his head, it was getting so bad because he had such bad arthritis and stuff. And I was like, Listen, you should go work with him because you can’t live the rest of your life like this like, and Joe got him to a point where like, he could barely lift his one arm to like wash his hair, it was getting so painful. And it still hurts a lot because he still has arthritis. But Joe’s worked with them, like all of the smaller supportive muscles. And he now he can like, do stuff in the yard that he was really struggling with before. So it’s been pretty life changing for him too. </p> </div> <div data-rss-type="text"> <p> Mike Collette 12:23 <br/> That’s amazing. I love hearing that. Yeah, I remember I talked to a Rich, I was the one that I talked with him. And I remember, I’m pretty confident that he wanted to do one on one stuff and then eventually get into classes. And we it’s kinda like, Hey, listen, this is like, let’s, let’s keep let’s keep, let’s focus on this route. And I’m glad he did. Because that sounds like it’s amazing. And he’s able to do things he hasn’t been able to do before. And then on top of that, I love how Callie’s still working out in there busting Jon’s, you know, chops and in there with Gail working out in a small group. Community’s so important, right. And I think that’s like a, you know, the, probably the one thing that is hard to, like talk to people about that aren’t involved in, like, CrossFit or in a community, like, you know, I mean, like, it’s really easy for like the trainer at BSC to judge and say, don’t do that, but they don’t really understand the full scope of things. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 13:26 <br/> Right. </p> </div> <div data-rss-type="text"> <p> Mike Collette 13:26 <br/> And I would say that that’s most people’s, like, favorite component of like, being at, like, you know, at prototype, as an example is like, the community side of things. Is that is that like, your favorite thing? Or what’s like? </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 13:38 <br/> Oh absolutely because like, you know, before, to even to go running like, you know, Maria and this friend, Kristen, I would have like accountability to go meet each other in the morning because it’s hard to get up to go do something by yourself. But now it’s like-you know there’s always going to be someone there that you know. And if you don’t, then you’re going to meet somebody new and you’re going to talk to them. Because it’s the funniest thing happened when Tim was I think he was a junior in high school. One of his buddies invited him to go workout at another gym with him. And Tim had only really been to CrossFit. And I don’t know if it was a Gold’s or one of those, but he went in and he came home and he was like, Mom, it was so weird. Nobody talks to each other. And I was like, Oh, yeah, that’s how real gyms like regular gyms are. That’s like, and he’s like, but that’s it’s just weird. Like, no one says hi to you. They all have their like headphones in and I was like, yeah, that’s pretty much how gyms are. And so it was just weird that he’d never had that experience of being in a regular gym where because I never talked to anyone at Boston Sports Club. Really, I would just go in and like, you know, say hi, do my class and leave. </p> </div> <div data-rss-type="text"> <p> Mike Collette 14:48 <br/> It’s so funny that that’s his experience. What a great thing that you did for him to get him into like doing, like his first experience with a gym was not like go in put your headphones on, don’t talk to people. It’s like Hey, be social get to know people meet people, which has developed some really good relationships at prototype like Brent, for example. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 15:11 <br/> Yeah, absolutely. I mean, he had the, you know, you guys worked with him on getting into college and like, then he ended up going where Brent was working. Brent wrote him an amazing recommendation, you wrote him a nice rec. So like, was huge for him. And he was, he’s the kind of kid like he’s kind of shy at first. But it was a really great way for him to get used to talking to older people. And it’s definitely helped him in all parts of his life. And he actually living in Boston now. And he’s just trying to wrap his head around the expense. But he, he’s like, I think I need to join a CrossFit gym because like, I just am not good at making myself go on my own either. So </p> </div> <div data-rss-type="text"> <p> Mike Collette 15:49 <br/> yeah, he needs someone to beat. I’m curious about Brent’s recommendation, I have a feeling there’s something in there that says Like, this kid needs to you need to accept this kid, he has like a three minute Fran time, or can run a four minute mile or something like that. He can do Murph in 30 minutes. Like that is all you need to know. That’s so funny. Yeah, no, I was it was funny what you were just to bring it back again. You’re just saying about like Tim’s experience, and like, his first gym experience and like your reaction to that, like, yeah, that’s like what like a regular gym is like, it made me think of when I was in. I was in high school. And I remember, you know, you know, I’m in high school and like, I start listening to like, older, like rock music, like Pink Floyd and Led Zeppelin and stuff like that. And I remember coming home to like, my stepdad, and I was like, Hey- his name is Bob-Hey, Bob, have you ever heard of Led Zeppelin? He just like looked at me like an idiot. Like, anyway, that’s I don’t know why they just made me think of that. It’s just like, yeah, like </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 16:51 <br/> Like you think you’ve discovered something new. </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:53 <br/> Yeah, exactly. Yeah. Okay, so, so funny. So yeah, the community component is like, such a big a big part of like, of CrossFit in general. And you’ve been able to make a lot of like, great relationships. And you’re like an early morning person. You mentioned that, like, when you were working out back when you were in like college, and then after, like, in work you were working out in the evening, like, when did that change? When did you become like a morning person? </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 17:21 <br/> Oh, it changed probably when I had kids. And even maybe even a little before that, just because like, once you start when you get older, and you’re working, there’s always something to do. Like, even when I was up, you know, when I didn’t have kids after work would be like, oh, we’re going out to get drinks Do you want to come or whatever it was. And if it was, you know, that’s always more interesting than going to workout. So if I started to find like, if I didn’t get it done in the morning, then it just never happened. </p> </div> <div data-rss-type="text"> <p> Mike Collette 17:51 <br/> And now you’re a dedicated 6amer. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 17:55 <br/> Yeah I just feel better going in the morning to like, if I don’t go, I don’t like, feel as good the rest of the day, usually, like, I kind of feel like when I can’t go for a couple days, I start to get kind of weird and unhappy. And so it just definitely, like, it’s a great way to start the day. It’s like, it kind of reminds me of working at a company with people that you really like, but you never have to deal with any of like, the political stuff or any of the like, gross work things, but you get like all different ages, you know, women that are having kids, and you’re not just stuck with the same age group all the time. There’s older people, younger people, like it’s just fun. I love like some of the high school kids, it’s fun to see them progress. That kind of thing. I like watching Olivia and Abby get better weight liftings just super fun to see them. So I love that part of it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 18:45 <br/> It is great to see like the journey everyone kind of goes through and now people grow up and the different people that come in and I mentioned earlier in the on this conversation that you’ve been at prototype since we basically like started right which is around day one. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 19:04 <br/> Yeah, that’s the first month because you had a special. </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:06 <br/> Yeah and so you’ve seen like the gym go through like a bunch of changes from like different people to different like groups and like just literally moving things like around what are some of like, your, like, things that stick out in your head or memories are could be could be you know, always talking about the turf. What are some of the things that I kind of come to your mind kind of like the reflecting and thinking back kind of over the last nine years? </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 19:36 <br/> One thing that always like, not so much now, but like, I remember the first couple times like we had coaching changes, like I think like maybe Jesse was there and then Jesse was and I was like, Oh my god, like this is gonna suck like, we’re not gonna have Jesse anymore. He’s such a fun coach. And like, I liked Nate, I remember when Nate was leaving. I was like, oh man, like that’s going to be a big hole. But like, every time we’ve, someone has moved on or had to move on for whatever reason, I feel like someone new has come and stepped in and you like to have done such a great job of choosing people that are good fits for the most part. And, you know, and if they aren’t, then they don’t end up staying. But like, Sam has just been really fun to have her like when she first started and was doing your questions of the day, it was like, Question of the day like, we and now it’s like, Sam, where’s our question of the day like? And she’s like, I don’t know, I don’t have one today. We’re like, come on, you gotta come up with one because they’re like, super fun. So </p> </div> <div data-rss-type="text"> <p> Mike Collette 20:38 <br/> Question of the day is are, are fun, they do get good. And like we’ve done like a lot of events and stuff like that at the gym as well any like events or anything that kind of like sticks out in your head and maybe like, you know, also like, you know, you you’ve probably done almost every workout at like our gym, you’re in the 1000 Club. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 20:56 <br/> Yep. </p> </div> <div data-rss-type="text"> <p> Mike Collette 20:57 <br/> Which is like one of 32 people ever out of the thing now it’s like probably rare on 2000 people that have come through our gym, which is pretty amazing. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 21:11 <br/> Longevity. </p> </div> <div data-rss-type="text"> <p> Mike Collette 21:12 <br/> Longevity, consistency. Anything kind of stick out favorite workout favorite event fit maybe maybe your least favorite workout somebody’s like, oh my god is the worst thing ever. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 21:23 <br/> Um, I love the long workouts I love just like getting in a groove. I love partner workouts cuz I love getting a little bit of rest is always nice. And I think that’s what I missed most during COVID was the partner workouts, even though we did do them virtually, like you pivoted so awesomely during that and that’s a whole other conversation of how you guys handled that and how it kind of totally helped get me through like keep a routine get up every morning because I wasn’t really working for a while and still got me up and out of bed and like started the day off and then you got to see people to like even though it was on a screen you got to see people that you don’t get to see normally and we wasn’t just the same you know me being stuck with my family every day. So that was huge. But yeah, I love like the events are fun like the Christmas parties are fun. This Row For Crows is super exciting that that’s coming back. </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:24 <br/> Tomorrow. Let’s go. Gonna be awesome. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 22:26 <br/> Yeah, super awesome. It’s gonna be great. So yeah, I just I like the long ones like I love Murph Thanksgiving. Where if I know everybody says that, but it’s definitely one of my favorites. </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:38 <br/> To Thanksgiving Day, Memorial Day. Like Murph is a staple. Did you? Did you participate in the 24 heroes? </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 22:46 <br/> Yes, I love that, too. In fact, him that’s like one of Tim’s goals to do all 24. </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:52 <br/> He’s got to do it this year. He’s got to start working out again. Let’s go. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 22:56 <br/> Exactly, yeah, it’s like I love I love that I can for some reason. It’s like, just coming and doing it at the gym. And I don’t know what it is like you just go get a bunch done. And it’s fun doing that as a partner that was just a really cool experience and watching. You guys do like all 24 coming back the next morning and seeing you like you and Lauren this year just going at it and </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:21 <br/> barely walking. Yeah, I would love to see more people try to do all 24 and get some men it’s it’s it’s fun. It’s definitely a mental more of a mental thing. And it’s funny because you mentioned like the longer workouts. The hardest part about doing all 24 of those workouts is the shorter workouts not the longer one. Shorter the workout, the more time you have between and that’s when you like cool down and like start to get tired. Or just going and going and eating and going and drinking water and adding some caffeine at some point. Like you can just like kind of keep it up but like when you have like-I remember there’s a couple of the workouts are like six, seven minutes long and you’re kind of like an hour. No 45 minutes goes by and you’re like laying there like right. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 24:17 <br/> Dying. </p> </div> <div data-rss-type="text"> <p> Mike Collette 24:17 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 24:18 <br/> Tthat’s actually like that’s like my worst is what was the one that was one of the open workouts with thrusters and rowing. Yes. Oh my god. </p> </div> <div data-rss-type="text"> <p> Mike Collette 24:31 <br/> 27-21-59 thruster row. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 24:37 <br/> Yes. Like that and Fran like those are just those just kill me. </p> </div> <div data-rss-type="text"> <p> Mike Collette 24:42 <br/> Yeah, those are those are nasty. The intensity </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 24:46 <br/> and I don’t I’m not a sprinter. I’m much prefer a nice long distance slog. </p> </div> <div data-rss-type="text"> <p> Mike Collette 24:52 <br/> Well, I can see where Tim gets it from because I think he’s in the same the same boat but I also see he he likes getting up to like, just thinking about in my head like the times where I’ve seen him like go a million miles an hour and then just finish and just collapse like he does all here and then just complete zero just empties the tank. It’s just so funny. It’ll be good to see Tim again come back in for one of those workouts maybe he can do all 24 heroe workouts. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 25:16 <br/> Yeah, I’ll have to I’ll have to encourage him that’d be a good goal for him to achieve get back in shape because he’s been climbing and running and he was going to do a marathon and then he kind of injured himself a little bit running in crappy shoes. So </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:29 <br/> yeah, you got to have the right shoes on I tell you especially going up into you you mentioned the same thing going on are you having </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 25:37 <br/> like tendinitis at one point but I that has never come back and I think a lot of it is just like strengthening all different parts of your body like whether it’s your feet like I feel like the stuff we do the jumping and all that just gets every and I have managed to stay injury free pretty much I mean, I’ve had a few minor things with my shoulder and stuff that have come up but I try not to I try to be careful with the weights because I don’t really like them. And also I just don’t want to get hurt like and I part of it’s like a fear thing. I should probably push myself a little more like I’m always a little bit afraid of putting stuff overhead because I’m gonna get hurt but I haven’t so far and that’s kind of my goal now like just being able to keep coming and stay injury free. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:25 <br/> Injury-free is a good is a good goal, man. Push the intensity when you when you when you can. Here’s a good thing too at times because it reminds you. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 26:37 <br/> Yeah, my stepdaughters been in too I forgot about Sam. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:40 <br/> Sam. Yeah, there’s Sam. You, Rich, Tim? Sydney Callie. The whole family. Freakin awesome. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 26:54 <br/> I roped Anne in and because she was working with me for a while. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:58 <br/> That’s right. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 27:01 <br/> She was kind of put off by the cost too. And I was like, you just got to try it like now she’s totally hooked. </p> </div> <div data-rss-type="text"> <p> Mike Collette 27:07 <br/> I know she’s all in. Yeah, she’s another one of those fast runners. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 27:12 <br/> Oh, yeah, she’s she’s definitely she’s quick. She’s like, She’s like a hummingbird. You just put her on like the rower and goes all in. </p> </div> <div data-rss-type="text"> <p> Mike Collette 27:20 <br/> Zing. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 27:21 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 27:21 <br/> So funny. Reb I want to get into our Spitfire round. All right. Drum roll. Like I said to you earlier and I always say this, I got to change these questions sooner than later. But you know what? They’re good questions. So first one is favorite movie and TV show of all time. And the bonus is what are you currently binge watching everyone’s binge watching something? So with that being said, What do we got? </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 27:51 <br/> So my favorite movie I love sports movies, especially baseball movies, so those are like often my favorite like if ever they come on again like 42 or feel the dreams or any of those I love them but my favorite is probably Moneyball. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:08 <br/> That’s a good one. Brad Pitt and Jonah Hill. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 28:12 <br/> Jonah Hill it’s funny it’s like got the whole statistics thing which I love and I just just a great movie. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:20 <br/> That is a great movie. I’m a if you like baseball movies Natural. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 28:24 <br/> Oh yeah, that’s a really good one. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:27 <br/> Robert Redford. Such a good movie that and feel the dreams. Sandlot too. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 28:31 <br/> Sandlot’s awesome. League of Their Own. Like there’s so many good baseball movies. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:35 <br/> Yeah so many good ones. I kind of want to watch one of those now. That I know you mentioned. Okay, favorite TV show. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 28:42 <br/> Um, favorite of all time would probably have to be Seinfeld’s. Just classic. It’s still funny when you turn it on, watch it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:53 <br/> Do you like Curb Your Enthusiasm too? </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 28:55 <br/> Yeah I do. I love Larry king. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:58 <br/> He’s I’m convinced that he that’s 100% him. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 29:02 <br/> Yeah, I know. I know. It totally seems like it for sure. </p> </div> <div data-rss-type="text"> <p> Mike Collette 29:05 <br/> 100% there’s nothing. I don’t think he changes anything. And then what do you currently binge watching? </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 29:11 <br/> Ah, right now we’re totally into Ted lasso. </p> </div> <div data-rss-type="text"> <p> Mike Collette 29:15 <br/> I heard that’s really good. Is that on Apple? </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 29:18 <br/> Yeah, it’s on I think you have to get like Apple plus, which I’m totally I’m like so irritated by constantly adding new little things that I have to pay for but not even that much money. It’s just like, and then you’re like, Wait, where was I watching that on? Like, it’s just a painbut. But like, yeah, and it sounded kind of schmaltzy. I was like, I don’t know. That sounds kind of dumb. But it’s actually it’s funny. It’s got, you know, sports. It’s got the whole football soccer connection. And it’s really fun. </p> </div> <div data-rss-type="text"> <p> Mike Collette 29:45 <br/> Yeah, all the streaming services I’m convinced that cable will die, streaming services will rise and then there’s going to be something that pulls them all together. And then it’s back to this cable sort of thing all in one and it’s like, twice as much. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 29:59 <br/> Right, exactly. </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:00 <br/> That is the long play that is literally what they’re that is literally what they’re doing. They’re sucking us into all these things. And then you know, that’s </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 30:07 <br/> That’s true because when I was like I- If you’d asked me 25 years ago would I be paying for TV? I would have been like, no, why would I pay for TV and now I’m like, constantly shelling out money for TV. </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:20 <br/> It’s insane. It’s insane. That I I’ve heard that several times that show Ted Lasso. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 30:26 <br/> Yeah, it’s fun. I think Nate was the one that originally Nate or was the one that originally was like, we got to watch this show. And so </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:33 <br/> yeah, I gotta check it. I gotta check it. I’ve heard it’s really good. Okay, next question. Favorite musician or band or artist of all time? </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 30:43 <br/> That one is nearly impossible for me to do because I have like a new favorite every decade or so like it changes who I like. So </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:52 <br/> how about your top three? In no particular order. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 30:55 <br/> Top 3, no particular order would have to be so you two from the 80s Nirvana from the 90s 2000s would be like oh my god, I love new metal so much which it gets a lot of hate. But I love new metal like linkin park and blink 182. And then, covenant, which is like this weird band back that Tim actually found that’s kind of from the early 2000s I think they’re Swedish or German. And then now like I’m really loving like Marina who’s also an obscure like, alternative pop, I guess she would be considered, but I’m looking for some more good rock. Like I feel there’s hasn’t been any really good. Like, I love the Foo Fighters. </p> </div> <div data-rss-type="text"> <p> Mike Collette 31:44 <br/> I was gonna say food for the Foo Fighters. Dave Grohl. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 31:48 <br/> We just went to see Green Day at Fenway, which was like, so that’s definitely one of my all time favorites, too. I love Green Day was a great concert. </p> </div> <div data-rss-type="text"> <p> Mike Collette 31:57 <br/> If you’re if you like blink-182, you got to like Green Day. I mean, Green Day. If you like green, it doesn’t mean you like blink-182. Yeah, like you have to like Green day. I feel like they used to play in like the warp tour. Like all the time. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 32:09 <br/> Yeah. Yeah. That was such a great show. They like to come out of COVID and see them with so much fun. That’s awesome. </p> </div> <div data-rss-type="text"> <p> Mike Collette 32:17 <br/> Okay, so staying on the music topic. You had one song you listened to the rest of your life? What would it be one song? </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 32:25 <br/> Um, man, that is so hard. </p> </div> <div data-rss-type="text"> <p> Mike Collette 32:28 <br/> I don’t really ask hard questions around here. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 32:30 <br/> I know, I know. And I was gonna try to prepare an answer ahead of time. And I still don’t think I can do it. Like, I don’t think there’s anything that I could listen to over and over again, like I get, I do get sick of stuff. So I binge music, like, I’ll listen to the same song for like, a month. And then I’m like, Okay, I’m done with that. I can’t listen to it anymore. So I don’t know if there’s one song I could pick that I could listen to like, like, I can’t I love Led Zeppelin. But I can’t like listen to that music really anymore because I kind of did that. So. </p> </div> <div data-rss-type="text"> <p> Mike Collette 33:02 <br/> Alright, well, we’ll go back to the top three doesn’t have to be able to pick three songs. Three, pick three three of your favorite songs of all time. That is basically if it you there you turn the radio station and the song is on you’re going to listen to it. That’s how you think of that question. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 33:15 <br/> Alright, so there has to be like a Green Day song which I would have to go with. Let’s see. So many good ones. I’m totally blanking. Give me a Green Day song. </p> </div> <div data-rss-type="text"> <p> Mike Collette 33:33 <br/> Welcome to paradise. Lawn view. The basket case. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 33:36 <br/> Oh, basket case. Gotta go with that. </p> </div> <div data-rss-type="text"> <p> Mike Collette 33:37 <br/> Basket case is good. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 33:40 <br/> I also love that one hit wonder. by Harvey Danger. </p> </div> <div data-rss-type="text"> <p> Mike Collette 33:48 <br/> Yeah, I know you’re talking about. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 33:52 <br/> Flagpole sit up. </p> </div> <div data-rss-type="text"> <p> Mike Collette 33:53 <br/> Yeah, that’s it. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 33:54 <br/> That’s one. I love that song. I can totally listen to that over and over again. And then I probably have to go with like a Foo Fighters song. Because they’re amazing. Also </p> </div> <div data-rss-type="text"> <p> Mike Collette 34:05 <br/> Everlong. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 34:06 <br/> Yeah, that’s classic. </p> </div> <div data-rss-type="text"> <p> Mike Collette 34:08 <br/> everlong you can listen to everlong the regular version or the acoustic and they’re both different, but equally as awesome. All right. Those are great choices. That might be the best music choices that we’ve had on the Community Conversation so far, because I could actually participate in the conversation. Most of it’s like, I’m like, I have no idea who you’re talking about. Like Dan, I think Dan McCarthy’s was like some like, like European like, like, techno music and I’m just like, Yeah, I was like, I don’t know what that is. Alright, the final question is favorite hobby favorite thing to do that does not include or not, not not going to the gym? </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 34:47 <br/> I’m probably it’s hard. I love eating, cooking. But I guess traveling is probably like my number one favorite thing to do. </p> </div> <div data-rss-type="text"> <p> Mike Collette 34:58 <br/> Favorite place to travel? Now I gotta get into that. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 35:01 <br/> My favorite place that I’ve traveled is probably I would say, Australia. </p> </div> <div data-rss-type="text"> <p> Mike Collette 35:08 <br/> I haven’t been there. Heard it’s awesome. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 35:12 <br/> Went there on my honeymoon got to get back. We were supposed to go to New Zealand for our 30th which is this year not going to happen, but we’ll get there. But I’d like I there’s always someplace new I literally will go anywhere. I love Asia, I love Europe. Like I just love traveling. </p> </div> <div data-rss-type="text"> <p> Mike Collette 35:29 <br/> Awesome. Well, you’ll get back to Australia and you’ll get to New Zealand. But that’s and I gotta I gotta make that journey there eventually, because I’ve heard it’s amazing. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 35:38 <br/> Totally worth it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 35:39 <br/> Oh, well, Reb, I really appreciate you being on the committee conversation today. This is awesome. A lot of great knowledge dropped a lot of awesome stuff that we talked about. And for everyone that’s listening right now. Thank you so much for tuning in to the Community Conversation. Remember, every Monday we have a new community conversation to get your week started. So make sure you check us out on Spotify and on our YouTube channel. But again, Reb, thank you so much for being on really appreciate it. </p> </div> <div data-rss-type="text"> <p> Rebecca Welch 36:03 <br/> Thanks for having me, Mike. Have a good day. </p> </div> <div data-rss-type="text"> <p> Transcribed by https://otter.ai </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-47-the-community-conversation-rebecca-welch-friendly-faces/"> Ep 47: The Community Conversation-Rebecca Welch (Friendly Faces) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sat, 18 Sep 2021 21:13:00 GMT http://www.prototypetraining.com/ep-47-the-community-conversation-rebecca-welch-friendly-faces/utm_sourcerssutm_mediumrssutm_campaignep-47-the-community-conversation-rebecca-welch-friendly-faces thumbnail http://www.prototypetraining.com/ep-46-the-community-conversation-nutrition-edition-cardio-vs-strength-training/utm_sourcerssutm_mediumrssutm_campaignep-46-the-community-conversation-nutrition-edition-cardio-vs-strength-training Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on The post Ep 46: The Community Conversation Nutrition Edition – Cardio vs. Strength Training appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/09/cardio-vs-strength.png" alt="A man and a woman are standing next to each other on a poster for prototype training systems" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! ( <a href="https://prototypetraining.com/ep-44-the-community-conversation-nutrition-edition-stop-trying-to-lose-weight/"> Check out our last episode here! </a> ) </p> </div> <div data-rss-type="text"> <p> For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Hally will be comparing <b> Cardio and Strength Training </b> <b> . </b>  If you’re looking to learn more about nutrition for yourself or pick up some good eating habit tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Jon Collette 0:04 <br/> All right, thank you for tuning in to the Community Conversation brought to you by Prototype Training Systems, home of CrossFit Prototype-Sam and I are back with another nutrition episode to help provide you with some education and strategies to better your nutrition while still enjoying your social life. There’s a lot of misinformation on nutrition and exercise and we aim to provide you with some clarity. So today what we’re talking about, not quite 100% nutrition, but we’re going to be talking about strength training versus cardio and different forms of exercise and the benefits of them and also how some are using those forms of exercise for their goals. So, um, we have strength training, and cardio. And when we say cardio, typically we’re just talking about getting the heart rate up. So, Sam, what are some of the benefits of doing cardio vascular exercise? </p> </div> <div data-rss-type="text"> <p> Sam Hally 1:04 <br/> Generally, like you said, like the heart rate increases. And the good news is, is like when you do that over and over and over again, you actually like increase the capacity of your heart. So it can like pump blood better, it can, like recover better. Generally, like cardio is something that builds on if you’re someone who’s ever like trained for a marathon, you’ve experienced that where like, maybe the first time you go out and run a mile, you get super winded and you can like barely make it through the mile. But then as you do it, it’s like very easy to see that you’re able to like, breathe better, it affects your lungs, but also like your heart pumps at like a slower rate but with more power. So you’re able to do longer distances and longer times and naturally see the progression there. Kind of totally different than strength training in the form of just like weightlifting, where it’s like, really what we’re seeing is like muscle growth, as opposed to like the heart growth, unless we’re doing specific sets of weightlifting, that tend to track more on the cardio side, like tempo squats, or something where it’s like a very specific, like, bracing pattern. Jon, is that how you’d explain it to? Or would you explain it in a different way? </p> </div> <div data-rss-type="text"> <p> Jon Collette 2:17 <br/> No, yeah, no. Cardio is for your heart and strength training is for your body and to preserve it. Um, now I think it’s very common to use one or the other, depending on certain goals. But also, I think we could all agree that sometimes we rely on one too much over the other instead of having both those things implemented into our exercise routine. So let’s talk a little bit about cardio, and how that can help with strength training, as well as how strength training can help with your cardiovascular. Um, so Sam, cardio is oftentimes used as a tool to be able to burn calories. Why is that not the best way to look at cardio or even doing just conditioning in general? </p> </div> <div data-rss-type="text"> <p> Sam Hally 3:15 <br/> Yeah, so I think like, we’re probably not trying to get super technical here today. Um, but when you’re doing cardio, like your body’s burning calories while you’re doing that exercise. So if you run for an hour, like your body is burning a greater number of calories for the hour that you workout, versus strength training, where like you’re breaking down and then repairing your muscles. So in the process of doing that, like you might lift for 15 minutes, but your body doesn’t stop, like that extra calorie burn at the 15 minute mark. Right. So like, because you’re doing that process of like breaking down and rebuilding, your body’s actually going to burn more calories right then and there. But also then in general at rest. So while like in the moment, it seems like cardio is great for burning calories. It’s not necessarily long term, like the best way to go about it. </p> </div> <div data-rss-type="text"> <p> Jon Collette 4:11 <br/> Right. So what I’m hearing is that you’re gonna burn more calories when you do cardio than you are weightlifting. But that doesn’t necessarily mean that that’s going to benefit you in the long run. It’s kind of looking at things a little bit more acutely, when you’re using it as a means to burn energy than it is. If you’re to strength train, you’re not burning as many calories in that moment. But by building muscle, It’ll help you build up your which I don’t think you mentioned about build up your metabolism which will help you burn more calories over over time as well as keep you strong. </p> </div> <div data-rss-type="text"> <p> Sam Hally 4:47 <br/> Yeah, exactly. </p> </div> <div data-rss-type="text"> <p> Jon Collette 4:49 <br/> So doing cardio, if you’re doing let’s say you’re doing weightlifting, and you’re doing a high rep range. Let’s say you’re someone that’s trying to build muscle. If your cardiovascular system is primed, is that allowing you to be able to potentially grow more muscle, because you’re able to keep your, I guess your technique is long period of time to help you vld engage muscles properly? </p> </div> <div data-rss-type="text"> <p> Sam Hally 5:24 <br/> What a good question. The obvious answer is, yes, it was set in such a nice way, if all teachers could write their their essay questions like that, that’d be great. Yeah, so like, if you don’t have a strong cardiovascular system, I’m sure like, people have experienced this before, right? Like you go to do like 12 squats in a row, like, you’re gonna get winded by the end of it, especially like under higher loads, like, so the more weight you have on the bar, the harder it is to maintain that and safely do the squat. And if you don’t have a strong cardiovascular system, it’s gonna be much, much harder to lift those higher weights. I’m sure you see it quite a bit, john, right. </p> </div> <div data-rss-type="text"> <p> Jon Collette 6:04 <br/> Oh, yeah. And I’m sure that if you’re doing strength training, you’re also going to adapt to that and your cardiovascular is going to improve through that I’m sure many of us have experienced doing, you know, under heavy, heavy weight, finishing the set and your heart rates up. So that’s like, the weightlifting is also going to challenge the cardiovascular and having an improved cardiovascular system can also help with the weightlifting component of that as well. So there was a question I wanted to ask, I’m trying to think just for a sec. </p> </div> <div data-rss-type="text"> <p> Sam Hally 6:42 <br/> Well I have a question for you. What do you think that we only weight lift, like, if you weight lift, that’s totally fine. If that’s all you do? </p> </div> <div data-rss-type="text"> <p> Jon Collette 6:51 <br/> I think that if you’re only going to weightlift that it’s very important that you at least try to move through walking, because that can also doesn’t have to be the most intensive way. But that’s also very good for your cardiovascular health is to get more movement through the day. But if we’re doing weightlifting, and then we’re just kind of sedentary throughout the day, we could probably have more health benefits from our, you know, by having more daily movement than just having that one hour or hour and a half of the day where we’re, you know, lifting weights, because you kind of think about like weightlifting is you’re gonna lift, you’re gonna lift weights, but then you’re also going to rest for a period of time, having like continuous movement is going to be how you’re going to challenge your your heart health. Um, but that doesn’t mean that doing primarily strength training isn’t really important. I mean, I would almost argue that that might be more important than doing the conditioning. But avoiding it at all costs is probably not the best thing that you could do, either. They’re both pretty good idea, I would say that what you enjoy doing most is most valuable, because you’re going to be doing some form of movement. But we think about if we’re doing let’s take cardio, for example, or someone that really enjoys running, but we never do any strain training, we’re probably overtime, going to start to have some issues where we might run into lower back pain or knee pain or anything like that, because we also need to strengthen the muscles surrounding the joints that we’re putting tons and tons of miles on. But if we’re only using cardio to go ahead and be able to burn calories, you’re also not prioritizing, maintaining muscle mass. And I know a lot of times when we do a certain type of exercise program. Most people whether whether it’s set out loud or not, they are doing it because they also want to be able to look a certain way, like if you’re doing tons and tons of cardio. And usually it’s because you want to try to go ahead and maintain a healthy weight. But if you don’t ever lift weights, because you’re maybe afraid of them or you don’t like doing it, you’re over time, you’re going to have to do more and more and more cardio to go ahead and offset the muscle loss that you’re having. And as you get older, we’re going to lose muscle. So it’s a really good idea to continue to lift weights. But on the other hand, we also need to move our body as well with you know, so think of them as like the two different purposes. One is like for your heart health, and one is for preserving your body so you’re strong enough to be able to put stress on your body. </p> </div> <div data-rss-type="text"> <p> Sam Hally 9:41 <br/> What about for the people who say, Well, I don’t want to lift weights because I don’t want to get bulky. What do you think that? </p> </div> <div data-rss-type="text"> <p> Jon Collette 9:48 <br/> I say look at me. I’ve been working on this for years. It’s not that simple. Um, so the way to grow, the way to grow muscle is that you have to over time, you have to go ahead and slowly add more, more reps, more sets more weight, you have to go ahead and do that. But we’re not magically going to go ahead and just put on like, you know, 50 pounds of muscle unintentionally, like, there also is a lot to go with how many calories you’re consuming, what you’re going to aid and like how much muscle that is going to, you’re going to be able to grow. Because if you’re in a calorie deficit, and you’re trying to build muscle, I mean, you can build muscle and a calorie deficit. But it’s not the most like ideal way to like truly build like lots of muscle, like, if you’re looking to go ahead and put on a ton of muscle, you should be eating in a calorie surplus, you should actually be trying to gain weight, not trying to lose weight. So you’re giving your body extra calories to use towards the goal of gaining muscle right gaining muscle is going to go along with gaining weight. So if you’re in a calorie deficit, and you’re, you know, lifting weights and you’re worried or if even if you’re just eating at maintenance, you’re worried that you’re going to get bulky, it’s, it’s your, it’s like, most of the people that you see that are bulky from lifting weights are on steroids, let’s be real, most of them are taking performance enhancing drugs in order to go ahead and be huge. So if you’re looking at someone on the internet, like that’s not a normal person, then they’re probably there’s probably a lot but they’re doing that you don’t know. Um, so I wouldn’t fear to getting bulky. And, um, I would probably fear more is when you’re 60 years old. And all you’ve done is done cardio, and just have done running, and you’re running into all these joint issues, and you’re having a hard time getting up and down off the floor, I’d be more worried about that. And that’s the stuff that we want to not have to ever worry about. That’s why it’s important to continue to do this stuff as we age, versus having to look back and be like, I need to start doing this because I’m running into all these issues. Think of it, I think you talked about this on your community conversation, Sam, we should look at things as like a preventative versus a, like a almost like a like a medication. Like we should try to avoid having to be on you know, a we should we shouldn’t have to be like okay, now I’m going to start physical therapy because, um, because I have never worked on, you know, avoiding the injuries that I’m now running into. Right. So if we continue to do stuff continue to get like, like weightlifting continue to preserve our body and joint. And we’re also doing things that are going to aid in our heart health. Now we’re going to have like well rounded like health and fitness versus, you know, just thinking of exercises or means to lose weight or be skinny. Those are things that we don’t really want to think about when you think about exercise, you want to think about the importance that what you can get out of that session. Think of it as training instead of exercise. </p> </div> <div data-rss-type="text"> <p> Sam Hally 13:10 <br/> Good point. Now john, what would you say to someone who’s either training for a marathon or triathlon or has found peloton or bar classes or orange theory or like any of those things that are not necessarily like weightlifting base, but are really cardio based? Like, would you recommend this still continue weightlifting? Like what’s your advice for people who are like really into that cardio based exercise? </p> </div> <div data-rss-type="text"> <p> Jon Collette 13:34 <br/> I would say that, that’s awesome that they found something that that they enjoy, because some people don’t enjoy working out and they, they forced themselves to do it. And that’s where you run into a lot of inconsistency. So you need to find something that you enjoy doing. So if you really enjoyed doing the peloton, I mean, it’s great, because it’s super convenient, you can do it at home. Um, that being said, you should probably at least be doing some form of strain training at least two times a week at minimum, like two to three times a week and then do the bike, you know, three to four times a week like maybe do that on your off days from from weightlifting. Because it’s very, like it’s very simple. Um, but I would, I wouldn’t say that you should only do that one. That one thing. And I’m not what is like what’s like orange theory? Is that just treadmill or is that um… </p> </div> <div data-rss-type="text"> <p> Sam Hally 14:30 <br/> I’ve been to one of those classes once and it was like 30 minutes of treadmill, another like 15 or so on the rower and then like 15 minutes of like free weights. They didn’t have anything over 25 pound dumbbells. </p> </div> <div data-rss-type="text"> <p> Jon Collette 14:43 <br/> Yeah, um, it should be pretty like specific to what you’re what you’re doing. If you’re a runner, like you should probably prioritize your core and you should probably prioritize like making sure that your mobility is well through your hips and your knees. and strengthening your glutes. But like if you’re doing like, if you’re a runner, you probably don’t necessarily need to do like, your main focus doesn’t need to be like an overhead press, like, it’s probably still a good idea to have that functional strength. But maybe that’s not what you need to do specifically, if that’s not what you’re what you enjoy doing, you know what I mean? Like a bicep curl, for example, like, it’s a, it’s a good exercise if you’re looking to grow your arms. But if you’re like someone that really enjoys running, get the most bang out of your buck in your training sessions with your strength training by doing probably more core and lower body exercises, that’d be probably how I would like think about you want to strength train, and your lower body is your lower body and your core is way more important than your arms, let’s be real. Like if you if you don’t have a strong core, and you’re not balanced enough to keep yourself on two feet, then there’s more likelihood that when you get older, with having those having a weak lower body, we’re gonna have a hard time getting up and down the stairs, we’re gonna have a hard time getting up out of a chair, we’re not going to have the best balance so we could potentially fall over. And if we’re also never doing any string training, we’re never doing anything that’s going to strengthen our bones and our joints, too. So this is like, you think like one thing after another you fall down, break, you’re happy can’t get up and now you’re shortening your lifespan because of that incident, when preventative would be keep your lower body strong enough and your core strong enough that you can go ahead and easily get up and down off the ground. So yeah, I would say that if you’re if you’ve loved the cardio stuff, then supplement with the with the strain training, if you’ve loved the strength train and supplement with the cardio stuff. </p> </div> <div data-rss-type="text"> <p> Sam Hally 16:54 <br/> Yeah, that’s a good point. Use them as like complements to each other. Whatever your preferred exercise is, do the other thing to make you better at your preferred exercise, don’t neglect one entirely. </p> </div> <div data-rss-type="text"> <p> Jon Collette 17:08 <br/> Yeah, and probably do it so it doesn’t interfere with what your what your goal is. So if you’re, if you’re like a weightlifter, your cardio doesn’t need to be like overly stressful, like you don’t need to do 150 wall ball shots for time to get your heart rate up, you can go ahead and probably do rowing and sit ups and do like, you know, some like walking lunges, and like just do like bodyweight stuff and just do it for like a longer period of time. You don’t have to, you don’t even have to run if you hate running so much. Like there’s other ways to be able to get your heart rate up, you don’t necessarily need to do anything that’s going to be because I feel like that’s part of people’s fear too, as well. I don’t want to be like, I don’t want it to interfere with my, with my best with my like hike that I’m gonna do this weekend, or, you know, I’m I’m running a 5k over the weekend, it’s like, you should be able to tolerate both of those things within the same period within the same like weekly span. But you know, if you’re going to be running a lot, then don’t like abuse your legs, but you should probably still go ahead and move your body. You know what I mean? </p> </div> <div data-rss-type="text"> <p> Sam Hally 18:16 <br/> Good point, so don’t rest an entire week leading up to whatever event you have coming up. </p> </div> <div data-rss-type="text"> <p> Jon Collette 18:22 <br/> Yeah, yeah, taking taking too much rest. Especially if you’re gonna do like, if you’re gonna do a race or an event. Um, I feel like that’s a like another misconception is like, over resting. It’s like, even if you like normally work out like Monday through Friday. And you’re like, Okay, to open workouts on Fridays, I’m now going to rest on Thursday. And all you do is just basically stay sanitary, you’re probably going to feel less mobile because you’re used to moving around. So think like, you know, active recovery over like complete rests, like walking can be a huge benefit to your how you feel in your strength training session. And also just like how you feel day to day with I mean, we talk about stress all the time, like we can use exercise as a means to relieve stress. But it doesn’t necessarily have to be overly stressful on your body to still move your body, if that makes sense. </p> </div> <div data-rss-type="text"> <p> Sam Hally 19:23 <br/> Yeah, no, that’s perfect. Walking is I feel like one of the most underrated forms of exercise. It’s so good for you. </p> </div> <div data-rss-type="text"> <p> Jon Collette 19:31 <br/> I would argue it’s one of the best things you can do because just getting outside and going for a walk can be it can check a number of things off it can help with you’re going to help reduce your blood pressure, it can help like go ahead and reduce your stress. It can just help you burn more calories and sitting all day which you know, instead of having to do a hard intensive 30 minute cardio on the bike, you know, just get out of your chair more often. Like maybe take like some Take some of the some intake on how, how many hours do you sit a day, you know, if we just add in just a little bit of like movement, it doesn’t have to be movement that like, gets your heart rate up super high for it to have benefits on your cardiovascular health just like moving around more. Very important. </p> </div> <div data-rss-type="text"> <p> Sam Hally 20:19 <br/> Yeah, moving in general is good. Now, I have one more question. It’s nutrition related, because I feel like at some point, I was gonna tie it back into this anyway. But do you feel like people should eat differently if they’re doing primarily strength training versus, like cardiovascular training? </p> </div> <div data-rss-type="text"> <p> Jon Collette 20:34 <br/> I feel like if you’re doing more, that’s interesting, because we know how complicated nutrition is that, um, we know that what you can adhere to would probably be the most important thing and what you enjoy eating is probably the most important thing. But if we’re thinking about like, performance standpoint, if you’re doing a lot of cardio, then if you’re a runner, then you should have more carbohydrates in your diet. If you’re, if you’re someone that’s weightlifting, you still prioritize carbohydrates, but you may not need as much as someone that’s running a lot, right? So we need carbs when we leave weightlifting, because we want to be able to have stored carbohydrates in our muscles in order to help us produce what we’re looking for in the gym. So your body stores carbs in the form of glycogen. So your body basically is think of it as like a savings account, right? Your body will use those carbohydrates during your training session. So you want to have carbohydrate, you want to restore your glycogen. But sometimes we are for weightlifting or not like we’re not moving a ton. Like we’re more sedentary, we do weightlifting, maybe we go for like, you know, a 20 minute walk. But most of the day, we’re kind of sedentary, we don’t need necessarily 400 grams of carbohydrates. But you should still prioritize your protein for sure. And you should also make sure that you have carbs with every one of your meals to have like a good balance of your macronutrients. But carb she probably shouldn’t be higher for someone that’s doing this having more activity. Depends what you do for a living, if you don’t, so let’s take like a mailman for example. And let’s say he doesn’t even exercise his carbohydrate intake should be naturally higher for the simple fact that he’s moving all day long. Hmm, good point, right. Um, but yeah, I think that it should be a little bit different. But the most important thing is like if someone just they they like eggs, and they like, you know, salad with avocado, and that and they’re just like, they’re fat sources are more their preferred what they eat. Getting enough calories is more important than where your calories come from. </p> </div> <div data-rss-type="text"> <p> Sam Hally 22:53 <br/> Perfectly said. Um, anything else you can think of that you’d like to touch on before we close this thing out today? </p> </div> <div data-rss-type="text"> <p> Jon Collette 23:02 <br/> Um, no, I don’t think so. You asked a lot of really good questions. </p> </div> <div data-rss-type="text"> <p> Sam Hally 23:07 <br/> Well, you’ve had great answers, Jon. It’s nice to have a little conversation about something that’s maybe not as nutrition focused, but just like general stuff that I’m sure people in the gym are wondering. So with that like if you do have more questions about nutrition things or like nutrition adjacent things, please let us know. We’re happy to answer all your questions. We definitely want ideas for future podcasts so reach out if you have any. We are very happy that you listen this far into the Community Conversation. So if you want to book a free nutrition consult with Jon or myself, you can absolutely do that. And we look forward to talking to you guys soon. Have a wonderful day. Bye. </p> </div> <div data-rss-type="text"> <p> Transcribed by https://otter.ai </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-46-the-community-conversation-nutrition-edition-cardio-vs-strength-training/"> Ep 46: The Community Conversation Nutrition Edition – Cardio vs. Strength Training </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 15 Sep 2021 22:04:00 GMT http://www.prototypetraining.com/ep-46-the-community-conversation-nutrition-edition-cardio-vs-strength-training/utm_sourcerssutm_mediumrssutm_campaignep-46-the-community-conversation-nutrition-edition-cardio-vs-strength-training thumbnail http://www.prototypetraining.com/ep-45-the-community-conversation-coach-sam-hally-stress-and-habits/utm_sourcerssutm_mediumrssutm_campaignep-45-the-community-conversation-coach-sam-hally-stress-and-habits Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 45: The Community Conversation-Coach Sam Hally (Stress and Habits) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/09/Community-Conversation.jpg" alt="A man and a woman standing next to each other on a poster for the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a> The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-43-the-community-conversation-jean-hanks-9-years-stronger/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 43rd episode of The Community Conversation and today’s guest is Jean Hanks! You won’t want to miss this episode as it’s a good one! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:02 <br/> All right, everyone, we are live. We have coach Sam joining us today on the Community Conversation. Sam. Welcome. Thanks so much for being on today. </p> </div> <div data-rss-type="text"> <p> Sam Hally 0:13 <br/> Yeah, thanks for having me. I’m so excited. I listen to it every week so I’m pumped to like, kind of talk too. </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:18 <br/> So Sam Hally, not Sam Russo. So that’s the first thing is you now officially legally change your name you got married in like, the COVID times and all that sort of stuff. So instead of kicking things off, like we normally do with the journey, I just had the idea why don’t we talk a little bit about that? What was it like getting married and now being married during COVID? And that whole thing and how that all went down? </p> </div> <div data-rss-type="text"> <p> Sam Hally 0:45 <br/> That’s a good question. So it’s interesting. So when COVID hit, we like knew by like, probably like, end of April that we were going to change it. I was like, absolutely not. And I think everybody knows, at this point, like, I am crazy about COVID. Like, we’re not, we’re not getting married, we’re not putting everybody in that position to even like, make the call to come to our wedding. So by like, May, we had already, like sent out, like change the date. So we knew that we were changing it, we just were going to do a small ceremony, which if I’m being completely honest, I wanted to do in the first place. But I know like my family wants a big wedding and the whole nine yards. So we just did a small ceremony in October. And to be honest, nothing has changed in my life. In terms of like Matt and I were already living together and like, you know, we’ve been together for like, over eight years. So it’s not like as much has changed, but we do get to do the party in October. So we get to have like the big actual celebration with our family and friends, which we’re super excited for but honestly it’s really stressful even though we’ve already been married. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:42 <br/> So you did this small ceremony October of 2020. But now like it’s been basically a year and now you’re doing like the big kind of like the </p> </div> <div data-rss-type="text"> <p> Sam Hally 1:49 <br/> big party and it took me almost that whole time to change my name. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:53 <br/> Yeah, I was just gonna say that he’s taken some time but I know that process Well, I don’t know personally, but I know Erin had to go through the process. It’s kind of a pain in the butt. So yeah, officially congratulations to changing your name and doing all that stuff and as a pain in the butt. Alright, so now we we check that off. I would love for you to try to talk about your your journey into fitness and I know you’ve your background and a lot of folks probably listening to this you’ve coached you coach a lot of the morning classes you’ve been like, just all in on the community here at Prototype and people know you very well you as a coach but not everyone that might be listening to this knows you that you know they might be an evening or whatever they might even know. So we’d love to hear like from you like your journey. How did you find CrossFit? Like what’s your what’s your fitness background fitness journey? Like why did you get into it? Like, let’s start there and just unload. </p> </div> <div data-rss-type="text"> <p> Sam Hally 2:46 <br/> All right, I can feel free to cut me off at any point in time. But like a short version of this is like when I was growing up. I did like just about every sport under the sun. My dad wanted boys he got three girls we ended up doing literally every sport we could possibly get into. And so I started off with like the basics like soccer, gymnastics, and I just like started adding in like field hockey and lacrosse and swimming and diving. Like I think I did just about everything except for softball. And then by the time I got to high school I really was like honed in I like was just doing lacrosse and then swimming and diving. And then I ended up diving in college. And so fitness has just been like a generally very big part of my life of like I was always running from one sports practice to the next and like I never thought anything of it like it was just sports all day every day. And then I went off to college and I dove in college for four years and post college. Then I like launched into like the nutrition side. That’s what I studied in school, but I was doing my dietetic internship and I didn’t have as much time to work out and then I ended up going to grad school. And at that point, while I was in grad school, I was also coaching diving full time. And so I was like coaching sports, but again, like I didn’t set aside time from myself to do it. So while I was in grad school and coaching, I ended up like on a whim, entering a raffle and like won CrossFit as a prize and so I walked through the doors I like did my It was like on-ramp is what they called it there-like our virtuosity. And I like never looked back. I like remember walking in that first day and there was a girl on a rower next to me. And she was a former swimmer, and she was like, Oh my gosh, that’s the best thing I ever did. You’re gonna love it. And she was right. And I did it and I like have done CrossFit ever since. And then shortly after that, I ended up going into coaching CrossFit. And then here I am. I mean I’ve been a bunch of different places I’ve like traveled up and down the entire east coast. But now I’m here working in Westborough. And I absolutely love it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 4:53 <br/> Couple things-I’d love to hear like from like a timeline perspective. So you after high school four years? diving, internship, grad school, raffle, CrossFit, so what was like that?When did you start doing CrossFit? </p> </div> <div data-rss-type="text"> <p> Sam Hally 5:16 <br/> Yeah, so my college years were 2011 to 2015. I graduated undergrad in 2015. And then to be a dietitian, you have to do a year long, like 1200 hours of like supervised practice. And so like you take some graduate courses, and then you’re basically like working 40 hours a week. But it’s like educational in a bunch of different settings. So I did that for the year for 2016. And then 2016, through 2018 was when I was in grad school. And it was like, early on, I think, actually might have been like, May of 2017 is when I joined CrossFit for the first time. And then I was like coaching before I graduated in 2018. </p> </div> <div data-rss-type="text"> <p> Mike Collette 6:02 <br/> Awesome, what made you get into like coaching? Why? Like what? Well, first, before I even ask that question is probably related is like, what was the thing that hooked you into? CrossFit? You may you mentioned that you did a class, you met someone that like had a background that you did that did dive into that you’re gonna love it, and then you love it. Like what was the drug what hooked you in? </p> </div> <div data-rss-type="text"> <p> Sam Hally 6:24 <br/> It’s funny because I mentioned this to someone last week in class. I feel like CrossFit is like team sports, but only the fun part of it. It’s like, you don’t have to be particularly good. Like, there’s no pressure of competition, you just like to get to show up, someone tells you exactly what to do. It’s big, like the it focuses around like the community and the social aspect. That’s a big piece for me is like knowing that every time I come to the gym, I’m gonna see people I enjoy being around and I like get to talk to my friends every single day. And so I just like fell in love. Like, I tried to convince my entire family to do CrossFit. And they’re like, Sam, chill out, you’re turning into one of those crazy CrossFit people. Um, but I’m like, No, you don’t understand. It’s like, remember when we played soccer and we were eight years old, and like, we just got to run around and like chase the ball, and no one was any good at it. But it was fun. Like, that’s what CrossFit feels like every single day. So that’s why I love it. I don’t know. Like I couldn’t do anything else I don’t think. </p> </div> <div data-rss-type="text"> <p> Mike Collette 7:25 <br/> I’ve never heard anyone describe that the way you just described it with as much passion as you described it, but you said was I feel I think I think there’s a way you said I feel like CrossFit the teams is that as a team sport, but only the fun parts. </p> </div> <div data-rss-type="text"> <p> Sam Hally 7:40 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 7:41 <br/> That’s an awesome way to talk about that I’ve never even thought about like, I completely agree with you. You’re in like a team environment. You’re not one-on-one with yourself. While you I guess you are one on one with yourself. You’re in a team environment. And it’s all the fun stuff, the camaraderie you don’t need to necessarily be good. There’s no starting team and you know, bench team, it’s just everyone gets to do it and participate and work hard and and all that sorts of I totally understand that. What a awesome way to put that. So you got you got hooked into it. And then what drew you to like, the coaching side of things, because not everyone does CrossFit and wants to become a coach, right? </p> </div> <div data-rss-type="text"> <p> Sam Hally 8:19 <br/> I totally didn’t even get to that part yet. Yeah, so I it’s interesting. So like, I was like immediately hooked like I said, and so at the time, I’ve done it for probably like six months in the gym I was worth like going to was like hiring new coaches. And so I had a long conversation with one of the owners one day and I was like, honestly, I love this place. I love everything about it. I’m like, totally bought in. I coach for a living right now. Like, this is what I do. It’s diving. So it’s like something I’m more well versed in. But like I know you’re looking for coaches like can I learn to coach and so then they kind of put me through this little internship program there where they taught me like the ins and outs of coaching, I did a lot of shadowing just like Jack’s been doing. I’m like I was at classes like waking up, I really knew the members. So just like learning how to coach CrossFit. And so a couple of months of that, and then I like jumped right into coaching classes. And so I had to leave there because I moved out. Like once I finished grad school I moved up here to mass and then I like immediately found another gym and I was working there for a while and then that shut during COVID and then Matt and I moved not near Boston. And so then I ended up here and honestly, this is my favorite of all the gyms I’ve been at like by far. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:39 <br/> Oh, you’re not just saying that because you’re talking to me, right? </p> </div> <div data-rss-type="text"> <p> Sam Hally 9:41 <br/> I’m not just saying that and so great. Like it feels like home like Matt’s from Westboro like Matt and Erin went to school together. This is like kind of home. I don’t know if everybody knows that. But yes, my husband and Mike’s wife went to school together, they graduated, they did not talk to each other and was way too cool for math. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:58 <br/> I bet you she would disagree. With that, but yeah, that’s that’s like a one of those small world things. It’s like totally random. And I feel like there was another small world thing has something to do with like Connecticut. And there was someone that like, </p> </div> <div data-rss-type="text"> <p> Sam Hally 10:12 <br/> Oh yeah, I used to dive with Erin’s cousin, Kelsey. </p> </div> <div data-rss-type="text"> <p> Mike Collette 10:18 <br/> Yeah, like how random is that? Like, just? Totally, totally random. Yeah, that’s just the way life is now. But yeah, that’s so you, you apply to a gym in westborough? Which, did you know the time your husband is from Wedtborough? Or do you just like, Oh, yeah, I got this job in Westborough? </p> </div> <div data-rss-type="text"> <p> Sam Hally 10:36 <br/> Yeah no, I had driven by it; my in laws live like two miles down the road. So I driven by it a couple times and tried to convince him to drop in when we visited for holidays, which obviously didn’t happen, but I was like, Oh, I know where that is. I’ve seen that before. </p> </div> <div data-rss-type="text"> <p> Mike Collette 10:50 <br/> It’s awesome. And so you so you kind of went down the coaching route, because you’re so passionate about it. But you also have this like, nutrition background, which you’ve been using a lot at Prototype. And like, the knowledge you have taken from like, from college and then like applied it into your like, shadowing intern internship while you’re getting your degree like you are working, if I remember correctly, like you were working within that. And in that capacity dietetics working with like special populations and that sort of thing. Is that right? Like what’s been like, what’s that been? Like, I guess kind of taking that knowledge and now using it to help people just, you know, just general population, as opposed to like working in more of like a working in a clinical setting. I forgot. </p> </div> <div data-rss-type="text"> <p> Sam Hally 11:40 <br/> Yeah, so it’s kind of confusing. So I’ve worked in a bunch of different settings, the way the dietetic internship works is like, you’re not allowed to become a dietitian until you work with different parts of the population. So you have to do a rotation, like in a community setting. So like at a WIC, which is like, um, women, infants, children, it’s similar to like a food stamp program, but it’s only for that subset of the population. And so like they come in, they get like vouchers, and then they can purchase food. Women’s infants and children are the population, you have to do a little setting working with students, you did a, I did a rotation in Long Term Care Center. So I like worked with the elderly population, I did like a big chunk of my internship in the hospital in a clinical setting, like working on different units and floors in there. And then I also worked in a private practice where I like did part of my internship, but then I also ended up working there. So it was honestly kind of similar to this, the private practice of like, I saw patients that like would come in, to see us we call the patients instead of clients, but same kind of concept is what I do here. So I’ve kind of seen it all. And so obviously, nutrition is what I love to do, I went to school for it for a lot of years. And like I’m very happy doing it. And so it’s I think nutrition is important. And like I think more important, and hopefully more people are seeing that as like preventative medicine of like, right now the healthcare system really caters for people when they’re sick, like you go to the hospital when you’re sick, like I see it. So many times people don’t even go for their yearly physical because they’re like, Oh, I’m not sick, I don’t need to go see a doctor. And so I think there’s a shift kind of in the medical field of now, like let’s work preventative medicine, which is exactly what we do here in the fitness world of like exercising regularly eating healthy, like making sure his sleep and de stress and drink water and like do all those things. So you don’t get to the point of having to be on medication or end up in the hospital. Because medicine is just so much more useful if you use it as a preventative measure as opposed to like a reactive measure. </p> </div> <div data-rss-type="text"> <p> Mike Collette 13:52 <br/> It’s so important, like the, the notion that and you’re seeing it, you know, with some like benefits and different things that companies are doing surance companies or even like just companies in general to put a bigger emphasis on health, fitness, wellness, whatever you want to refer to it as, as that preventative maintenance or preventative thing, so you don’t end up on that like sickness. I don’t know, if you remember like and, you know, talking about CrossFit. And like the level one talks about like the sickness wellness fitness continuum, you remember, do you remember that? And like what that looks like? Um, I can explain it, but if you know, you want to explain it? </p> </div> <div data-rss-type="text"> <p> Sam Hally 14:39 <br/> It’s like a fuel gauge in the car. So there’s like, the empty side is sickness. There’s the middle, which is wellness and then the full is fitness. And so the goal is to be always in fitness. So even if you do, like, acquire some illness, right, so like if you come down with COVID, right, it doesn’t bring you to sickness, that just brings you to wellness, right? Am I getting that right? </p> </div> <div data-rss-type="text"> <p> Mike Collette 15:02 <br/> Further along the continuum. Yeah, you got it. </p> </div> <div data-rss-type="text"> <p> Sam Hally 15:05 <br/> Exactly. And that way, like you’re still in like a healthy state. But it’s not pretty new all the way down to like where you’re going to be hospitalized. And obviously, like COVID doesn’t exactly work like that. But like, that’s just an example, right? You come down with me on this, like, you want to be closer to fitness. But even if something does happen, you’re not necessarily in direct. </p> </div> <div data-rss-type="text"> <p> Mike Collette 15:29 <br/> Yeah, it’s like it’s a very simplistic or simple way to take this complicated idea or process of all these things, I’m going to put it into this, like this continuum that like listen, like CrossFit, like we want to strive for fitness, we want to strive for better, you know, better blood pressure than what you know that 120 over 80, we want better than that, we want better than the normal or healthy triglycerides, we want better than just the normal range, BMI, body fat percentage, like, the further you are on the fitness side, the harder it is to move towards the sickness side. And like, from your background, in working in clinical settings, and seeing people that are like, you know, that are sick, and like need to like work on their health, like now or it’s like, you know, they’re not, they’re going into even worse direction. COVID I think is the biggest should be hopefully, like the silver lining should be a wake up call for a lot of people. But the hard thing about COVID is that it’s it’s you know, a lot of people were isolated and and then stayed inside and all that sort of stuff as well. And now we’re seeing people kind of coming back, you know, wanting to get back into shape because they know how important is they just weren’t able to weren’t able to do it. So yeah, I just I always loved that the sickness wellness fitness continuum. But let’s keep talking about talking about you. In on the nutrition side of things. I bet you a lot of people that are listening right now are like, wow, Sam gives good like nutrition tidbits. And I’ll throw a little shameless plug in here. Every Thursday, there’s a prototype nutrition podcast that comes out that you guys are should should check out if you haven’t checked it out with Sam and john, they talk about all the nutrition stuff. So shout out to Sam and john for putting that together every Thursday. But just like I had when I had john on here a few few weeks ago, a few months ago. We talked a little bit about nutrition. You know, let’s let’s just talk about that. So like from from a from a dieticians perspective, you worked in all these different settings. Now, what have you seen just from like, I guess the best bang for your buck, if someone’s listening to this right now, like, I’d like to take something away from this as it relates to nutrition. Like what is your like, general guidance? I’m sure you go to like, parties, and people are like, Oh, you’re a dietician. Oh, like, Can I eat this? Is this good? Like, yeah, I mean, like, have you? I’m sure you’ve had those. Those are always fun. What’s like, what’s your like, general guidance, and then maybe we can kind of like branch off from there. </p> </div> <div data-rss-type="text"> <p> Sam Hally 18:08 <br/> Yeah. So it, the general guidance thing is hard. So by like, I have a lot of strong opinions about nutrition. And I also don’t give my strong opinions a lot of times because like, I like to give science and evidence based information. The thing I will say that is pretty much opinion based, but also based in science that if anybody is giving you nutrition books, and it is a blanket statement, it is probably wrong. That like no matter what you see on the internet, if you see that carbs are bad, if you see that you shouldn’t eat after 6pm. If you see that, like eating a handful of cherries is like the best thing for burning fat. Anytime you see a blanket statement is wrong, don’t trust it. And so like I stay away from giving just like super generalize nutrition advice, because like every single person needs something different. Right? So like, if I have someone coming into me, that needs to lose weight, like we’ll work through what they specifically need. Sometimes I have a client coming to me telling me they want to lose weight. And in actuality, like we actually have to work on body image and not on weight loss, or I have someone coming in and telling me they want to lose weight. And like they’re actually like, in need of losing a little bit of weight that’ll help them like bring down their high blood pressure. But like it’s not necessarily like the weight loss. That’s a challenge. It’s like, their work is way too stressful. They sleep four hours a night like there’s things other than food that can be changed in someone’s life. So I feel like if I’m giving one general piece of nutrition advice, it’s like, okay, it’s maybe like free fitness. Don’t trust everything you see on the internet, too. You need to do what feels best for your body, no matter what. And then three, come find an expert. Come talk to me or come talk to john because like we really do know like the ins and outs of nutrition that you’re not getting Get from like, General blanket of us. So I know that’s not the exact answer to your question. But like that is, that is my, my blanket statement advice for everyone. </p> </div> <div data-rss-type="text"> <p> Mike Collette 20:09 <br/> Those are three good pieces of advice. And I feel like the first one, which is don’t trust the internet. Um, I feel like you could apply that piece of advice to basically almost anywhere. Um, you know, I mean, it’s like, my forearm hurts, oh, you look up forearm pain on the internet. And it’s like, you know, forearm cancer, and then you start going into this, like, Oh, my God, I think I formed cancer, dude. You know, you know, more more than likely. But I also think the problem is that people, human beings in general want results, immediate results. And so the idea of, let’s let me try this new thing, or let me do this thing that’s different that all these people say I should do insert, fad diet, insert, you know, whatever, some sort of strange modality or whatever. Um, if I do that, that will solve my problem. Yeah, right. But the bigger problem is that you don’t do anything long enough for it to see if it actually helps your problem. Right. Right. And, and I know that we’ve talked about before, like the power of like, of habits and the power of like changing and doing things for longer, sustainable period of time, and that impact there. So for people that are listening, and that might be struggling with something like nutrition or whatever. How do you like, have you, like work with people? Or what are the conversations or maybe some examples of conversation without using anyone’s name or conversations or strategies you’ve given people to help them with, you know, with just improving their overall habits of doing things more consistently, to get better long term results? </p> </div> <div data-rss-type="text"> <p> Sam Hally 22:09 <br/> Yeah, habits is a perfect word, like habits are the big thing. So if I have someone come in and say, I want to lose weight, which is honestly like in the setting that we’re in probably, I would say, like nine times out of 10, why someone’s coming in to do nutrition here. I want people to know, that’s not all we do. There’s much more that we can do. But for the most part, I feel like that’s what we’ve had people come in the past, like, that’s example of money. If someone comes in and says, I want to lose weight, we’re gonna like talk about what you eat on a normal day, like, what is your breakfast look like? What is your lunch look like? What is your dinner look like? Or do you not eat breakfast, lunch and dinner? Are you eating? Like randomly when you have time in the day? Are you like snacking on something as you get in the car to work in the morning? And then you just kind of like phrasing on things all day long. Like, do you have a routine in your day. Because a lot of times what it comes down to is, someone might come in to see me to lose weight. But it’s like, they don’t even know what they’re eating. You know, and I think like, we all do this if like, if you’re not really like taking inventory of what you’re doing in your day, like you don’t know what your habits already are. I’m sure we all do little things that are kind of like maybe obscure that were like, Oh, I didn’t realize I was doing that. And so like, the first step is noticing what’s going on. And then then you can change the habits. So I have someone who comes in and it’s like, I don’t eat until 12. Like that’s like a really long time from the time you wake up until the time you first eat. Like you’re probably really hungry by the time it’s launched. Like we got to work on like regaining hunger, hunger cues, and eating, you know, they can sense when your body’s hungry so that the first time you’re eating is not like, let’s just put everything in the mouth because I’m starving. For some people, it’s just general overeating, or snacking late at night, or consuming a lot of alcohol or like calorie dense beverages. So it’s like really taking out like, myopic view of what the day to day looks like. And then kind of narrowing down small changes that happen that are like very specific to the individual. </p> </div> <div data-rss-type="text"> <p> Mike Collette 24:11 <br/> Yeah, that’s so true. I mean, a lot of things add up. Right? And so what’s the so the idea of like, you know, using like, exercise as like an excuse, I don’t want to say an excuse, but it’s almost like the reward. Right? Like so. I worked out today, I’ve earned insert like 2000 calorie, you know, fried onion thing from Outback Steakhouse, right? Like, yeah, yeah, the bloomin I mean, which at this point, I think everyone in the world knows is like, the worst thing for anyone. I shouldn’t say that because you can eat it I guess but if you could fit it in, but I don’t really know what the nutritional value to that is really feel great. If You eat the whole bloomin onion? Seriously. But like, the idea of like that, like the reward, right, like, I feel like that would be something hard to change. What is that? What is your approach there? Because I would assume people that somebody’s listening to that, Oh man, I do that like that workout today I’m eat like a little bit more, I’m going to do this. And so it’s like, do they really? Are they really balanced each other out? Like what’s the, what’s been your kind of approach for folks that you may have? Like? Are they work with their talk with when you when that kind of comes up? Or is it something that you, you know, just kind of strategize around or? Well, I guess, it’s very general question of asking, but I hope you know what I’m saying. </p> </div> <div data-rss-type="text"> <p> Sam Hally 25:42 <br/> Yeah, no there’s like, kind of like two ways to address that. And so like, one is like the very like technical, I guess, like analytical way of like, if you are eating like, say you’re a bodybuilder, right. And so you have to eat like a very specific amount of macros based off of what you’re exercising. So you need to like, accurately track what your exercise is, and like what your macros will be. So there’s like that analytical side of like, if you exercise you gotta fuel appropriately for what you’re doing. Now, fitness trackers are like notoriously terrible at telling you like how many calories you actually burn based off like what you’re doing. So I truly believe in the whole like, like, making up the calories you’ve burned. Because one, I don’t like that mentality on food, but to like, it’s also not accurate. Also, we’re not bodybuilders, no one really needs to worry about that. At least probably the people listening to this podcast, if you want to be a bodybuilder, I don’t know, come talk to me and Mike will work that out with you. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:39 <br/> Don’t talk to me. </p> </div> <div data-rss-type="text"> <p> Sam Hally 26:41 <br/> But that’s like, right, the analytical route of if you work out, you burn this much, you have to eat this many proteins, fats, and carbs to replenish what you’ve learned. The other route is like the more social emotional, like mental side of it all, which I think is like the hardest part for people when it comes to food. Like, you could know exactly what to eat for your body, like every specific macro, but at the end of the day, like, that’s not the hard part. Like the hard part is like dealing with the stress of life. like not having a consistent schedule. Like there’s a lot of emotions tied to eating, I think that people don’t realize, and so the second you already go like, oh, I’ve exercise now. And I’d like earned my food for the day, or I’m gonna like make up the calories that I’ve burned. That’s already like a what’s the word I’m looking for? It’s like, it’s a thought. It’s just not. It kind of feeds into diet culture, right? And so like, if you’re thinking that way, you’re re feeding into diet culture. And so there actually might be like, more emotions around food in your life than you thought. So like, I would love to pick that apart and say, Well, why do you feel like you have to work out before you eat? or Why do you feel like you have to, like, do it as a reward, you know, so there’s like, a lot more tied to eating than just simply eating. So yeah, it’s like definitely stuff I like to explore with people. And it’s like a very long process. And my clients who are working through this now probably know that I say it all the time. I’m like, it’s not easy. It’s not easy to just keep up. But that’s just because we’ve been taught like, the wrong way for so long. that eventually we have to kind of shift focus and like ignore all the diet culture, ignore the things on Instagram and Tiktok, like ignore the idea of like, trying to look a certain way or eat a certain way and like exercise because it feels good eat because you enjoy the food and like really, truly just like look at food as because like you want your body to feel as good as possible for as long as possible. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:50 <br/> So basically, what you’re saying is that if you focus on, like, the process and doing things consistently focus on the enjoyment of it, or the enjoyment or the feeling or whatever, that like the results you’re you are going to come if you over focus on the results are good, too and heavily involved in like diet culture that can sometimes be a negative. Is that what you’re saying? </p> </div> <div data-rss-type="text"> <p> Sam Hally 29:20 <br/> Yeah, pretty much. It’s like once food no longer becomes enjoyable to you. You have to kind of dive down deep and figure out like, where that’s coming from, like food should be fun. We shouldn’t be a stressor. Food shouldn’t be something you have to earn. Food is just food. It’s fuel, its energy, its nutrients, like great things in our life, but feel like more often than not. There’s a lot of things out there in the world that kind of like push people away from food just being food. </p> </div> <div data-rss-type="text"> <p> Mike Collette 29:48 <br/> Yeah, no, I totally understand that. Here’s a question for you, in your opinion, like what’s what’s the most underrated component to health and fitness. So we’re like, we’ve been talking about working out, we’ve been talking about nutrition, like in your, your perspective, like what is the most underrated element of like this the whole idea of like, fitness and health and all that sort of stuff? </p> </div> <div data-rss-type="text"> <p> Sam Hally 30:15 <br/> Stress. Yeah. What’s your answer? Would you say the same? Or would you say something different? </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:21 <br/> I don’t know. There’s no, this is not my question, this is my question for you, though, is stress. So what like, in when you say stress, you mean, like, like stress that, like we put on ourselves or like external stress and the impact of that plays on our overall health, mood? All that stuff? </p> </div> <div data-rss-type="text"> <p> Sam Hally 30:42 <br/> Yeah. I think all of it together. </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:45 <br/> So what are the what are some common strategies you may have, like implemented or help people work with that are like, high stress, and maybe here’s a dig, make that more specific, maybe someone that’s just just stresses themself out about the idea of like doing things, right, or like, you know, adding stuff, putting stuff on their plate, or like maybe the idea of like, paying attention to what they’re eating or, you know, whatever that like, those sorts of things. And that might be like a negative thing, because like you said, not everyone can treat everyone the same, right? Everyone’s different. </p> </div> <div data-rss-type="text"> <p> Sam Hally 31:16 <br/> Yeah, no, stress is like, I think it’s a big one. Because it can affect so much like, if you’re stressed out, like your heart rate is already out. Like, if you’re stressed out, you might not make time to exercise, if you’re stressed out, you might not make the best food choices, like stress prevents you from like doing the things that help you live a healthy life. And I’m sure you’re like, very much well read in this, but there’s the concept of like, I’m, like, only focusing on the things you can control, you have like your circle of influence, and then your circle of control. You know, I’m talking about Mike, I forget who this comes from. Um, this is like one of the things of like, you realize that there are things in your life that you can control, and there’s things in your life that you can’t control. And so like, the first thing to do for stress is like, recognize when the things that you can’t control come up. Like, if you’re stuck in traffic, like at that very moment, like you can not control that, like, the best thing you can do is send attacks and be like, Hey, I’m stuck in traffic, I’m gonna be like, that’s what you can control. But otherwise, like, there’s no sense in getting stressed about being stuck in traffic, because at that point, like, there’s nothing in your control, that’ll change. Next time, like you can leave five minutes earlier, or like, you can communicate with whoever you’re trying to meet. But like, traffic is not in your control. Like, you shouldn’t worry about it. Like, letting little things like that building your life is where like the stress comes from. So the more we can get rid of those stressors, the better. And like there’s always going to be work stress, I’m sure there’s gonna be family stress, like there’s general life stress that like, is probably crept in. But the things that are in your circle of influence, those are the things that I think are like worth worrying about, and everything else, you have to let it roll off your back. </p> </div> <div data-rss-type="text"> <p> Mike Collette 33:04 <br/> Yeah, that’s like what stoicism is all about. is like focusing on what you can draw. This is like what you said, it’s like, it’s easier. It’s easier said than done. It’s, you know, it’s not easy, right? Let’s see, the big advice is like, it’s not easy. So from my, from my perspective, it’s like, if you can focus on or if you can make, create some small wins, and do that consistently. And then you talk about tying it together with habits and building good habits around how you manage stress, because I think that and something I’ve learned, I don’t know, your your thoughts are is that like, the idea of like habits and you’re like, I let’s develop better habits, I think people’s minds go to, okay, preparing my food, the habit of preparing my food, or the habit of getting up at 5am 6am to do the workout like that. But there’s also the habit of like, you’re changing your mental state. So the habit of Okay, when I get cut off in traffic, I normally flip the other person off, yell, scream, get really mad, that takes you know 30 seconds 45 seconds of my energy and I’m fired up for the next 10 minutes. The habit of recognizing that like stimulus or that external thing that’s causing you stress having the awareness of it and the awareness to like okay, like revert to some other emotion the habit of like identifying triggers the emotions and and like that’s like the habit as it relates to that in itself. So, like kind of like what you’re what you’re saying like you were talking about earlier, like habits are the big thing that ended up itself is creating good habits. And I agree with you now that you’ve kind of like talked about this. I think stress is probably The biggest underrated component because you Eve you know, the idea idea we talked about like our training a poor diet. Well, it’s like your stress, okay, well, I’ll just work it out, I’ll work off the stress, or I’ll sleep off the stress. And that’s not necessarily true. Like, yeah, we’re all going to get stressed. However, the things that we’re that might stress us out that we can actually control to some capacity by like developing better, like habits or emotions around those things can be a longer term, the longer term effect there is, like less stress over time. Right? So </p> </div> <div data-rss-type="text"> <p> Sam Hally 35:36 <br/> Yeah you’re so good, Mike at just putting all my ramblings into nice, coherent sentences. </p> </div> <div data-rss-type="text"> <p> Mike Collette 35:42 <br/> Making it all condensing, tying all the good stuff together. It’s good. This is so for anyone that’s listening right now. This is like just a lot of good stuff that Sam’s has just talked about that hope that we’re that we’re thinking about. So maybe no one else says, Sam, you can give people one action point based on the stuff that we’re talking about right now. What would what would that be? </p> </div> <div data-rss-type="text"> <p> Sam Hally 36:02 <br/> Oh my gosh. I don’t know. It is a hard question. One action. Set aside 10 minutes in your day for yourself. </p> </div> <div data-rss-type="text"> <p> Mike Collette 36:11 <br/> 10 minutes a day for yourself? Done. You guys hear that? 10 minutes, 10 minutes a day for yourself? What can I do in those 10 days, those 10 minutes. </p> </div> <div data-rss-type="text"> <p> Sam Hally 36:21 <br/> My favorite is just to go out for a walk on your own. Because I feel like 95% of the members here are like either busy with families or like work. And so to take 10 minutes to just like do their own thing. This is like probably the first thing I recommend most of my clients like take 10 minutes a day. So for some people, it’s going out for a walk some people it’s drawing or painting doing something like artistic or creative. For some people, it’s like making a meal. Like some people use meal prep as a stress relief. And that’s great for some people just coming into the gym. So no matter what it is, it’s like that thing that you love to do. Do it for 10 minutes a day. </p> </div> <div data-rss-type="text"> <p> Mike Collette 37:00 <br/> I like that. That’s great. That’s great. actionable advice. Now you got to build the habit around doing that. So put it in your calendar. Do you want you know, one day a week the startup is really really hard for you then build the two and stack those habits and do more and more and more of that. And then you’ll start doing it every single day. Things will feel better takes time. It’s not there’s no there’s no like magic. Snap your fingers and things just work doesn’t work like that. Don’t don’t don’t believe the internet right? No, don’t believe the internet. Alright, we’re gonna get into this a bit fire around because I feel like everyone’s heads are gonna explode with all the knowledge that just got so Spitfire and you should know these questions. So hopefully you prepare. Haven’t changed them. I’m going to go out of order though. Favorite musician, band or artist of all time. And if you can listen to one song, the rest your life what would it be? I stole that question from plenty of questions of the day. </p> </div> <div data-rss-type="text"> <p> Sam Hally 37:55 <br/> So I don’t think it’s a secret. I love Taylor Swift. Do you like her older stuff better? Yeah, the new stuff is it’s good. It’s just a little little sad. Sometimes. I like the Pepe Taylor Swift. And my favorite song is landslide by Fleetwood Mac, like hands down favorite song ever. </p> </div> <div data-rss-type="text"> <p> Mike Collette 38:16 <br/> It’s like I think that’s an Erin’s like top three. </p> </div> <div data-rss-type="text"> <p> Sam Hally 38:19 <br/> Yeah, I asked that question. And she was like, Oh my gosh, I love that too. I was like, wow. </p> </div> <div data-rss-type="text"> <p> Mike Collette 38:25 <br/> Pretty sure she danced to that song with her dad. </p> </div> <div data-rss-type="text"> <p> Sam Hally 38:27 <br/> Really? </p> </div> <div data-rss-type="text"> <p> Mike Collette 38:30 <br/> I think it was landslide. And then from landslide, I went to a friend of the devil by the Grateful Dead, who’d like to start again, feels like it was nice, nice, nice, slow song. You know, I’m sure Ken was crying Erin’s mom and then went into the Grateful Dead and they’re all singing dancing. It got fun. </p> </div> <div data-rss-type="text"> <p> Sam Hally 38:49 <br/> Aw, I love that. </p> </div> <div data-rss-type="text"> <p> Mike Collette 38:50 <br/> Yeah. Favorite TV show and movie of all time, and what are you currently binge watching? </p> </div> <div data-rss-type="text"> <p> Sam Hally 38:56 <br/> Okay, I’m not gonna go into it. I don’t watch movies. Every time I try to watch a movie, I fall asleep like 20 minutes. And I couldn’t even tell you Mike the last time I watched a movie. It doesn’t end well for me. So I don’t I don’t have a favorite movie but I do have to say if I’m picking a favorite rom-com, it would be 500 Days of Summer. Not like the notebook. So like that is not my style. But 500 Days of Summer would be favorite rom-com for going that direction. I’m not really binge watching anything. The thing I’m watching on TV right now is big brother. But I’m a couple episodes behind so I gotta catch up. So I will be binge watching that this weekend. And my favorite TV show of all time is survivor. I’m like embarrassingly like a super fan. so obsessed with it. Like my dream is to be on the show. So yeah, that’s my thing. </p> </div> <div data-rss-type="text"> <p> Mike Collette 39:51 <br/> That’s awesome. Big Brother, survivor. You like the reality shows. It sounds like </p> </div> <div data-rss-type="text"> <p> Sam Hally 39:56 <br/> but like only those two. </p> </div> <div data-rss-type="text"> <p> Mike Collette 39:57 <br/> Only those two, okay. </p> </div> <div data-rss-type="text"> <p> Sam Hally 39:58 <br/> Yeah, no, like bachelor Anything like that for me, but like survivor? Is it? I don’t know. fascinating to me. </p> </div> <div data-rss-type="text"> <p> Mike Collette 40:05 <br/> Good show. It’s been around for, like 20 years. 20 plus years now. </p> </div> <div data-rss-type="text"> <p> Sam Hally 40:10 <br/> Yeah, they’re starting season 41 on September 22. </p> </div> <div data-rss-type="text"> <p> Mike Collette 40:13 <br/> 41 years, maybe not </p> </div> <div data-rss-type="text"> <p> Sam Hally 40:16 <br/> Two every year. </p> </div> <div data-rss-type="text"> <p> Mike Collette 40:18 <br/> Yeah. So it’s like, yeah, about 20 years. Um, okay, last question is a favorite thing to do outside of the gym. What is your favorite hobby? </p> </div> <div data-rss-type="text"> <p> Sam Hally 40:31 <br/> So I don’t really have hobbies either. But I do when I’m not here. I’m at the pool. Like, I like to teach them lessons. That’s like my thing. When I’m not here is like, life at the pool. Is it for me? Like never not there? </p> </div> <div data-rss-type="text"> <p> Mike Collette 40:45 <br/> Like a fish. So cool. So cool. So full time, so it’s not bad. </p> </div> <div data-rss-type="text"> <p> Sam Hally 40:50 <br/> Yeah, no, it’s a good thing. I like it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 40:52 <br/> It’s your thing. That’s awesome. </p> </div> <div data-rss-type="text"> <p> Sam Hally 40:53 <br/> Couldn’t imagine like not doing it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 40:54 <br/> You got to do I mean, you got you how long you’ve been swimming for? I didn’t even ask that question. </p> </div> <div data-rss-type="text"> <p> Sam Hally 40:59 <br/> I started swimming when I was seven and then diving when I was nine, so over 20 years. </p> </div> <div data-rss-type="text"> <p> Mike Collette 41:05 <br/> Wow. Yeah, you can’t give that up. That’s awesome. Awesome. Well, Sam, we’ve talked for a while and this is a lot of great stuff. </p> </div> <div data-rss-type="text"> <p> Sam Hally 41:13 <br/> I know, I’m sorry I went pretty long. </p> </div> <div data-rss-type="text"> <p> Mike Collette 41:14 <br/> No, don’t be sorry. This is what we do. This is great. The longer the better. So Sam, I really appreciate you being on the committee conversation today. Everyone that is listening. I appreciate you tuning in. Remember, every Monday we we have a new Community Conversation to get your week started. So make sure you guys check us out on our YouTube page on our Spotify platform all all streaming platforms, we have these on so again, until next time, Sam, appreciate you being on again. And thank you so much. </p> </div> <div data-rss-type="text"> <p> Sam Hally 41:45 <br/> Thank you. That’s great. </p> </div> <div data-rss-type="text"> <p> Transcribed by https://otter.ai </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-45-the-community-conversation-coach-sam-hally-stress-and-habits/"> Ep 45: The Community Conversation-Coach Sam Hally (Stress and Habits) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 12 Sep 2021 18:01:00 GMT http://www.prototypetraining.com/ep-45-the-community-conversation-coach-sam-hally-stress-and-habits/utm_sourcerssutm_mediumrssutm_campaignep-45-the-community-conversation-coach-sam-hally-stress-and-habits thumbnail http://www.prototypetraining.com/ep-44-the-community-conversation-nutrition-edition-stop-trying-to-lose-weight/utm_sourcerssutm_mediumrssutm_campaignep-44-the-community-conversation-nutrition-edition-stop-trying-to-lose-weight Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype!  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on The post Ep 44: The Community Conversation Nutrition Edition – Stop Trying to Lose Weight appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/09/Stop-trying-to-lose-weight.png" alt="A man and a woman are standing next to each other on a poster for the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype!  </a>  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! ( <a href="https://prototypetraining.com/ep-43-the-community-conversation-jean-hanks-9-years-stronger/"> Check out our last episode here! </a> ) </p> </div> <div data-rss-type="text"> <p> For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Hally will be discussing why you should <b> Stop Trying to Lose Weight </b> <b> . </b>  If you’re looking to learn more about nutrition for yourself or pick up some good eating habit tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Jon 0:00 <br/> Here we go. All right, thank you for tuning in to the community conversation brought to you by prototype train system home across your prototype seminary back with another nutrition episode to help provide you with some education and strategies to better your nutrition. While you’re still able to enjoy your social life, there’s a lot of misinformation on nutrition, we aim to provide you with some clarity. Today, what we want to talk about his weight loss and why you should stop trying to lose weight. Okay, so just want to start by saying that there’s nothing wrong with having the goal of wanting to lose weight. But constantly trying to lose weight is not mentally, or it’s not the best way to approach it. Because if you’re constantly trying to lose weight, then there’s no end in sight. It’s just this is when like, when am I ever going to be able to enjoy that cheesecake or whatever? So we’re talking about not that you shouldn’t necessarily have the goal of wanting to lose weight or never striving for it. We’re talking today about why you should stop trying to always be chronically dieting, Sam, what are like, what are your thoughts on dieting, and, you know, just some of the things that, you know, that go along with just this mindset of just less, less less? </p> </div> <div data-rss-type="text"> <p> Sam 1:45 <br/> Yeah, so I feel like I have pretty strong opinions. And I, I try not to like put my opinions into my advice, most buttons, but I’m pretty anti diet as it is right? Like, I strongly believe that you can eat what you want, and you can enjoy food. And it’s like, looking at food as fuel, as opposed to like a means to an end is like the best way to enjoy life. So like, in that sense, like I’m pretty anti diet, like, I would never tell someone that they need to lose weight because like, that’s something like I’m not projecting that on the fly. Right? So if someone comes to me and is like, I want to lose weight, like, Okay, I will help you get there. And so the conversation then, is not, here’s a diet, you’re strictly following XYZ diet. It’s instead like, Okay, what are you eating now? And then like, what changes can we make in what you’re eating currently to kind of get you to where you want to go. Because removing certain food groups, or just like never eating carbs, or restricting to an incredibly low calorie diet, or all just one not good for the body, like so, so awful for your body, and to just like awful for your mental health. It typically puts you in like a really bad state of like, you feel like you’re constantly trying to like chase this goal that you can never attain. And like, there’s a reason diets make a lot of money. Like the keto diet, the Atkins diet, like all these things are money grabs, because what they do is they make you feel like if you aren’t losing the weight, like you are the failure. And so like you keep buying into them, when really it’s not you That’s the problem. It’s the diet, that’s a problem. So like as a whole Yeah, I’m like super anti diet. That being said, if someone wants to lose weight, who am I to say don’t do that, unless it’s unhealthy, right? Like if it’s unhealthy for someone to lose more weight, I’m going to say absolutely not as your dietician, I will not condone that not losing any more weight, but there’s ways to lose weight without actively trying to lose weight that are going to be much much more beneficial one for physical health and also to for the mental health. </p> </div> <div data-rss-type="text"> <p> Jon 3:59 <br/> So when you say dieting, you’re talking about more of like the culture that then it I guess presented through the media and through just influencers and things along the lines of you know, I guess on every label, like everything’s like, less calories, like no fat, like low carb, no sugar, like the culture around reducing your calories versus better understanding how the context of certain foods can be implemented into your diet that can make it a well rounded diet. Um, is what I’m hearing is like, just the the fear of having having the carbs or having sugar or having Basically, anything that kind of makes your food tastes a little bit better. People get worried that they shouldn’t be Have in that in that kind of sounds miserable. If you’re, you know, constantly in fear of what you’re putting into your body and you’re constantly in a defense mode of, well, if I eat this, then I’m afraid that I’m going to lose weight. So avoiding those things. And then when you actually do have that thing is usually very skewed relationship with food in general is that I did something wrong. This is not this is not allowed if I want to be able to lose weight, right. And I think that’s like the big issue is the just the constant fear of food. </p> </div> <div data-rss-type="text"> <p> Sam 5:52 <br/> Yeah, I think you hit the nail on the head. And like, I like to use cauliflower rice as an example, whenever I talk about this, like, if you’re making stir fry, there’s like a very good reason you might use cauliflower rice, instead of regular old white rice, right? Like, you might just have that in your freezer that night, you might have been lower on vegetables during the day, and you’re trying to find a way to add more vegetables into your day. You’re just like craving a little bit something lighter, because you had a really big lunch and you need a dinner that’s smaller, because you’re pretty full, you know, like, there’s reason someone use a cauliflower rice, it’s when you switch from like having the option of using cauliflower rice, like only ever wanting to use cauliflower rice and being scared of regular rise that like diet culture mindset has set in. And that’s where it turns into like a bigger concern of like, you are no longer enjoying life, if you are telling yourself that you can’t have regular rice. And instead, you can only have the cauliflower rice. And it’s like diet culture to a tee. And that’s like what we’re talking about here of like, if cauliflower rice is the only kind of rice or eating stuff, eat some rice, it is really good for you. And if you think cauliflower rice is the only way that you can lose weight, I’m sorry to tell you, you have been misled. And that is why you should listen to us and listen to our podcast and come talk to us because like, that’s what we’re trying to work towards, like you’re trying to lose weight and you’re only insert eating certain food products because they’re like, quote unquote, healthy. And that’s where the problem arises. Like you said, like life is no longer fun. You can’t have rice. </p> </div> <div data-rss-type="text"> <p> Jon 7:24 <br/> And even like, I hear this all the time, too is like, you know, I know I shouldn’t be having, I shouldn’t be having this. But um, you know, I have that sometimes. And, you know, my reaction is like, like, immediately, like, Who’s to say that that? Like, if that’s something that you enjoy having and you’re not abusing it, like, then like what’s like, what’s the issue or even just like, oh, like, you know, I know I should be having brown rice, but I have white rice sometimes it’s like there’s nothing wrong with having white rice. And I don’t even know where like why brown rice has been put on a higher pedestal as white rice. I think a lot of like, a hard thing too, is that a lot of people don’t understand. Like, your body doesn’t see white rice or brown rice your body sees carbohydrates and some fiber. And the other one is mostly just carbohydrates without fiber, like that’s literally the difference between like brown white rice and white rice. And sometimes you put like these, like these labels on food have like, this is better for you. But it’s just like, Well, what do you actually need, like have everything you have is like high in fiber, you’re probably gonna be like super gassy, bloated, and you’re probably going to be going to the bathroom, like every two hours. Like, that’s not necessary. It’s all like context dependent. Like, you like to have like a lot of berries and stuff like that. Maybe brown rice is not even the best option for you to have because may upset your stomach. It’s like understanding like, the context of how all foods can fit. Or if you have, like, if you do like to have something sweet at the end of the day, versus being feeling bad about it, just allowing yourself to have it and then actually being like, this is just part of what I do with my nutrition is like I have a couple pieces of like chocolate at the end of the night. And it’s not. It’s not like you’re eating like an entire carton of ice cream because you feel like, you know, like you just committed a felony or something. And that’s what we’re talking about when we say stop trying to lose weight and start trying to implement, like healthier habits, lifestyle changes, like go for a walk, go to the gym sometimes. But don’t go to the gym because you Trying to burn calories, go to the gym because it makes you feel good. Right? Like go for a walk because it makes you feel good. And because you don’t, your muscles don’t get stiff, and it helps you reduce your stress don’t like, like, Don’t look at these things as like, this is going to, we think of everything as like this is going to result in weight loss. And that’s an issue. Because like we shouldn’t be working out to burn calories you should be working out because it’s like, going to preserve your body. Like, let’s be real, like you want to be able to function as a person, like you should exercise for that reason, not because you’re trying to get rid of body fat. It can cap rate. Yeah, we can contribute to that, certainly. But that shouldn’t be the goal of like doing certain things like you having a vegetable should not be because you’re trying to lose fat should be because trying to be healthier, and you’re trying to have that have that balance of you know, all foods in your diet. Um, </p> </div> <div data-rss-type="text"> <p> Sam 10:58 <br/> yeah, I like to think about like, if you the real way to tell if someone’s healthy or not, is to like, take bloodwork, like are your levels, certain markers like cholesterol, sodium levels, like there’s specific markers that someone looks for, like a doctor would look for to determine if you’re healthy. And you can go to the doctor and have high cholesterol if you’re underweight, average weight or overweight. So it doesn’t necessarily matter what your scale weight is. What matters is like what you’re doing to your body to like, live long, right. So if you have high cholesterol, that’s like a higher risk for early death, as like morbid as it is. So like no matter what way you are, if you have high cholesterol, you can work on that whether you’re underweight, overweight, or somewhere in the middle, and like you take different approaches based off your weight, probably, but like, weight loss wouldn’t be your goal. If the doctor tells you you have high cholesterol, changing your cholesterol would be the goal. And weight loss typically is a byproduct of that. So like using weight as like the only health marker of success is like a flawed concept. And I just be like that’s what it is all the time of like, oh, if I just lose five pounds, and I’ll be healthy, when in reality, it’s maybe not the weight loss. It’s really just like the actions that you’re taking. Like, like you said, Are you exercising? Are you eating vegetables? Like? Are you doing things that like feed your mind, your body and your soul? Or are you stressing over five pounds on the scale? And like bringing up your cortisol levels? Because scales and changing five pounds? </p> </div> <div data-rss-type="text"> <p> Jon 12:32 <br/> Right? Yeah, totally, like, probably not going to have an issue with your weight. If you’re, you know, doing, like, all like checking off the basics. Like, do you prioritize your sleep? If the answer is no, and you get less than six hours of sleep? Okay, stop focusing on your food for a minute. And work on that. Are you drinking of water? If the answer is I don’t know, like, start like thinking about other things other than losing weight. Because it’ll probably be a bife byproduct of you focusing on those other variables like, like doing things that are going to help reduce your stress are going to be sleeping more, drinking more water getting outside, and all those things don’t have anything to do with any caloric intake, but it’s probably going to help with caloric intake, you’re probably going to control your calories because you’re not going to be in a reactive state. And that’s typically like why we can sometimes struggle with overeating is because core relationship with food and just constantly feeling like constantly not recovering well, just being under recovered and just focusing on only one thing. And that’s like the scale, versus like focusing on all the other things. That’s why we like to take like, holistic approach to lifestyle and nutrition is that it’s not a black or white type of thing. There’s like so many different variables that go into your health. And like Sam said, like, you can go ahead and be underweight. And you can also not lift any weights and you know, not get outside and just be on a computer all day sitting non active. And you run off of two servings of McDonald’s every day, which is just high in sodium and you’re not getting any nutrient quality and yeah, you could not you could possibly be unhealthy and you may not even be over technically overweight. So like, that’s what we’re getting at is stop trying to lose weight and start focusing on, like, all the other aspects of your health in general. Yeah, I mean, you could add anything else? </p> </div> <div data-rss-type="text"> <p> Sam 14:58 <br/> No, that’s really what it boils. Down to I think, like, you have a lot of personal experience this, like both from hearing clients stories and like with yourself, like, you know how hard it is to like change that mindset of like, I’m just trying to lose weight to like, Okay, I’m just changing my lifestyle. So like if someone’s listening and has made it this far, do you have any tips for like the easiest things to go to to get started on this like shift in mindset, and then this change of like, let’s not try to lose weight, let’s instead try to be healthier? Like what would you suggest is like first step for someone who wants to try that. </p> </div> <div data-rss-type="text"> <p> Jon 15:33 <br/> I mean is what I personally did was I just change one thing at a time. And like, most of the people listening to this podcast right now, probably don’t have as many bad habits as I had when I was younger. You get like we’re in this like small bubble of people that are, you know, everyone goes to the gym. So they already kind of like focused a little bit on that aspect. me what I was doing was, I just started literally from having like six mountain views a day to having one Mountain Dew day. And then I started like switching Mountain Dew to having like flavored water, then I started having water. And now I don’t drink soda not because I can’t have soda, but because I would rather have something else like and it just didn’t make me feel good. And once you start changing something slowly, you started to realize like how you like, sometimes we don’t know what feeling good feels like until we’re able to get a decent night’s sleep because we’re not like wired on, you know, so much caffeine and sugar, like just changing like one thing at a time. So if you have a lot of things that you need to change, you know, maybe the best thing to do is not try to change everything all at once or go on a very restrictive diet, because it’s probably not going to teach you anything, it’s probably just going to be like, okay, these are the rules. And we don’t want to necessarily have rules, we want to be able to have boundaries, I guess would be like a better word. </p> </div> <div data-rss-type="text"> <p> Sam 17:12 <br/> Perfect word, </p> </div> <div data-rss-type="text"> <p> Jon 17:13 <br/> right? Like, we’re not encouraging you to eat all in everything you want. We’re saying, Just don’t beat yourself up when you have something you don’t normally have. Or, you know, something that you’ve maybe been taught is bad for you. Because if you have it, and you like and you can move on, then it’s much better than waiting until Monday to start over. And that’s like a very common thing that happens is like, you know, you go out your friends, you on Friday night you go out to dinner, and maybe your nutrition was in great. And then Saturday, you know, wasn’t the best either. So that is like, all right, like this whole weekend’s a wash and then just the it’s just like, okay, on Monday, I’m gonna start dieting. You know, it’s no, start working on your routine, like, start working on like, you know, even when you’re being social, like maybe you always have a vegetable with your meal, maybe always have some water, like a water bottle with you like little small things can go a really long way. with just your overall health and wellness, like mentally and physically. </p> </div> <div data-rss-type="text"> <p> Sam 18:33 <br/> Good point, I think it’s like all encompassing, right, like, weight loss is a physical goal. Weight Loss doesn’t necessarily attack like all the mental and emotional and social aspects that go along with eating. So like, stop trying to lose weight, start trying to make healthier choices is really what it boils down to. JOHN, do you have anything else to say on this before we wrap it up today? </p> </div> <div data-rss-type="text"> <p> Jon 18:57 <br/> I’m not that I can think of but I’m sure there’s more to talk about. But </p> </div> <div data-rss-type="text"> <p> Sam 19:03 <br/> we could probably talk about this on for hours rally to talk about all of these things for hours. But we’re trying to keep it to like 20 to 30 minutes. So we will wrap it up. But in any case, like if you are someone who has been trying to lose weight and trying to lose weight, and then something is just not working for you reach out to us. This is what we’re here for. We’re helping you guide or we’re helping to guide you through this process of like making these small changes. It’s a little bit easier when you have some accountability. So please do reach out to us if you have any questions about how to get out of this weight loss diet mindset into something that’s a little healthier for you. Or if you just have general questions about nutrition, we are here for you. If you’d like to schedule a free nutrition console, you can if you have future ideas for future podcasts, please do let us know. In the meantime, we hope you all have a very wonderful day. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-44-the-community-conversation-nutrition-edition-stop-trying-to-lose-weight/"> Ep 44: The Community Conversation Nutrition Edition – Stop Trying to Lose Weight </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 09 Sep 2021 00:32:00 GMT http://www.prototypetraining.com/ep-44-the-community-conversation-nutrition-edition-stop-trying-to-lose-weight/utm_sourcerssutm_mediumrssutm_campaignep-44-the-community-conversation-nutrition-edition-stop-trying-to-lose-weight thumbnail http://www.prototypetraining.com/ep-43-the-community-conversation-jean-hanks-9-years-stronger/utm_sourcerssutm_mediumrssutm_campaignep-43-the-community-conversation-jean-hanks-9-years-stronger Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 43: The Community Conversation-Jean Hanks (9 Years STRONGER) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/09/Community-Conversation-copy.jpg" alt="An advertisement for prototype training systems shows a woman and a man" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a> The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-41-the-community-conversation-gina-and-maurice-richard-family-fitness-fun/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 43rd episode of The Community Conversation and today’s guest is Jean Hanks! You won’t want to miss this episode as it’s a good one! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:02 <br/> All right, we have miss Jean Hanks on the Community Conversation today. I’m so excited. I’ve been like, this has been earmarked to get her on the committee conversation and I’m so excited for all you folks that are listening. This is going to be a good one. So Jean, thank you so much for being on today. And welcome to the Community Conversation. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 0:24 <br/> Thank you, Mike. I’m so happy to be here. </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:27 <br/> You’re welcome. So like we were chatting about before, why don’t you just kind of start things off with like, how did ya- well walk us through your fitness journey, Jean, like, how did you find Prototype? You know, what was that experience like? And like, you know, how long have you been here for? I mean, I know but yeah, I’d love for you to tell everyone else. So let’s start there. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 0:45 <br/> Ok, well my fitness journey started. Um, believe it or not, not until 2001 after I had Lily. I didn’t work out at all growing up. When I went in the army, I did my basic training and that was about as much fitness as I could handle at the time. So but growing up, I was just, you know, I just tall, thin could eat whatever I want. Never even thought about fitness, nutrition. Food just wasn’t a thing for me. And so, after I had Lily, I said, ooh, I think I’ve gained a few pounds. I think I better. I’m getting older, I should start doing something. So I went to jazzercise. And I went there with a couple of friends. And I did that for about five years. Two different ones I went to and, and it was fun. And it was musical and it was social. But you know, when you lift it up five pounds in each hand, you did that for five years, there was never “Oh, you can do more than that, you know? It was just five pounds for five years that of course five pounds in the beginning was, you know, a little heavy. But so then I said, All right. I really want to do something different than this. It’s not enough for me. So I went over to Boston Sports Club. The same thing happened there. I never used any of the equipment. All I did was classes. And then I said, Oh, I need to do something different. So I tried to do a spin class. And that ended up in a bloody mess because my foot fell off the pedal and it kept going and it just ripped my leg and I said okay, well spin’s not for me. I said I gotta find something different. And then, Anne Andrews called me and said, Amy McDougal thinks we should try this, this new gym that just opened up. And I had been at BSC for like three years doing this mundane five pound thing also, and I’m getting bored. And so I said, “Well, what is it?” and she goes, I don’t know something called CrossFit. So we said, “Alright”, so we put on the calendar for one day. And then I wanted to look into it. I couldn’t remember the name. So I called her back and said, what’s it called again? I knew nothing about CrossFit. And so we came in, and we we did our free elements class that was nine years ago this month. And I was hooked. I actually, maybe not from day one, although I was intrigued from day one. But I went home and the next day, I was so sore. But I went back, because I had to go back because I just wanted to see what this was all about. Because I wasn’t used to I mean, even day one, I think I lifted more than five pounds. At least tried to. So um, so that’s where I’ve been since, as you know. And it’s been a blast, because I mean, there’s a lot that’s happened in nine years. I cannot believe it’s been nine years. It just blows my mind how fast it went. Because I remember after the first year and I said, “Oh my you know, Happy anniversary; we’ve been here for a whole year”. And now it’s nine and next year, it’ll be a decade. Just it’s just really important to me. </p> </div> <div data-rss-type="text"> <p> Mike Collette 4:28 <br/> I love that. What you mentioned, there’s a few things that I want to talk about. But you mentioned you were hooked in. So you did the first class, you were hooked in, you were so sore, but you had to come back and see what it was all about. Like what was what was the thing I know you were doing-you mentioned jazzercise classes classes at BSC, you know, thankfully, you didn’t hurt yourself too bad on that on that injury. Take a stationary bike nothing bad’s gonna happen, but you never know. You know you fucking slip out. But I’m like, What? Like, what was the hook? What hooked you in? </p> </div> <div data-rss-type="text"> <p> Jean Hanks 5:04 <br/> Um, I think it was the people. And it was, I mean, day one I, you know, I was there with Anne. I met I believe Kathy Bridge. And Cambell maybe, but I met. And then there was door. I mean, that was a good group of people. And I said, I said, “Oh my gosh, this isn’t just working out. Nobody cared about me before. They’re making me, like, roll out. The heck is this?” You didn’t get into the workout, we had to, like, roll out, like this shit hurts. And stretch and everything and it was like-so it was just, you know, I mean, I had people that actually sat next to me, stood next to me, showed me what to do, told me what to do, actually acted like they cared about what I was doing. And then of course, I understood why, you know, later on, I mean, it’s it’s diverse, and you have to pay attention to what you do get hurt, especially, you know, when you get older, like me, and because I think I was I was 53 or 54 when I started CrossFit. So that’s a, you know, that’s not a 20 year old. So, but I’ve, you know, it, I just kept coming back because I kept getting stronger. And I kept feeling better. And I kept meeting awesome people. And we kept doing things in the community. And I was like, this isn’t really just like a gym. So I kept coming back. </p> </div> <div data-rss-type="text"> <p> Mike Collette 6:59 <br/> So many people said, it’s like, you know, the workouts are good, but it’s like the people that kind of like, hooked you in, you had like this great group. I remember these like, 9am ladies. And I think that’s yeah, we always referred to you as the 9am ladies and a lot of chatter, a lot of chatter, if I remember correctly, I think you were the one that paid the best, the most attention out of that out of that group. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 7:24 <br/> I had to. </p> </div> <div data-rss-type="text"> <p> Mike Collette 7:28 <br/> You mentioned you started when you’re like 53, 54. And again, we’ve gone kind of nine years on this, on this journey, like what would you say to like folks that are, you know, 53, 54 in their 50s? That might think, Okay, this, this isn’t for me, this is for someone that’s 20 years old, I need to go do something else instead, like what would be? What would you say to those folks? </p> </div> <div data-rss-type="text"> <p> Jean Hanks 7:56 <br/> Um, I would tell them that they’re really interested in doing something that they should at least give it a try. Because they’re going to walk in and see that it is different, just like the young people walk in and say that it’s different in middle age, people walk in and older people walk in, and I, you know, I was there the other day, and Kelly walked in, and I was like, in my heart, just like, I was like, Oh my gosh, I haven’t seen her so long. And she’s still here. So I would say, you know, you can definitely do this. You can do it at your own pace. You don’t have to be an Olympic weightlifter to go to CrossFit. You will go there, you’ll meet good people, you’ll belong to the community, you will have fun and you’ll get strong inside, outside and you will love it. Because that’s what most people I’ve, I’ve never really heard anybody walk out the door. And, you know, I’ve heard people say, this isn’t for me, but I have never heard anyone say, Oh, God, I hate that. That’s awful. Never. </p> </div> <div data-rss-type="text"> <p> Mike Collette 8:54 <br/> I agree with you. Well, it all depends on the experience. But that’s like a big focus of ours trying to make it create those relationships and the experience and that sort of thing. So I’m so glad you’re like the poster child. I’m gonna call you a child, the poster child… </p> </div> <div data-rss-type="text"> <p> Jean Hanks 9:06 <br/> Ok, please do. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:08 <br/> …for prototype. And like, you’ve made so many relationships over those like nine years, and you’re drinking out of your prototype mug right now shout out to those of you done over 1000 workouts at Prototype. So Jean’s, like one of 30 I think it’s like 31 or 32 people, which is a pretty impressive, you know, in that top five plus percent. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 9:32 <br/> I’d love to know how many classes I did before Wodify. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:36 <br/> Well, that’s the thing. We didn’t get waterfire until 2013. So if you’re in 2012, so you probably went a whole whole year. So it’s got to be a little bit more than that. Right? </p> </div> <div data-rss-type="text"> <p> Jean Hanks 9:46 <br/> Yeah, yeah definitely. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:50 <br/> All the times you didn’t sign in too just saying. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 9:52 <br/> I know. Yeah, but I’m good at it now. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:56 <br/> You’re good at it now. It’s all good. So nine years have been a long time. Let’s talk about some of your favorite memories. And I know you got a lot, a lot of good memories and a lot of special things that they’ve kind of like happen over those years. But I know there’s also some, like, you kind of went through some personal struggles, like as well. I don’t know if you’d like to talk about that. But I know that, you know, because I was there. The community certainly rallied around ya. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 10:23 <br/> Yeah, they definitely did. Yeah. So I was, um, I had I had a couple things. First, I tore my ACL. And that was a devastating blow right there because obviously, that’s a good eight, nine month recovery. Before you can really, you know, do what you want to do. But luckily for me, I was strong. I had been doing CrossFit and I had Jesse Dimmick on my side. So, I mean. </p> </div> <div data-rss-type="text"> <p> Mike Collette 11:01 <br/> Was that skiing? I’m trying to remember. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 11:02 <br/> Yes, it was dumb skiing, which I don’t do anymore. I’ve done it twice now. Right ACL and left ACL and both meniscus. So I’m done skiing, I’m just snowshoeing now, but Jesse was so good. He had me back there so fast. And I remember he let me I was so devastated. But he would come in. I don’t know if you remember, he would come in every Friday to the gym. Because I was doing PT three days a week, Monday, Wednesday and Friday for a long time. And he would let me come in on Friday and do my PT there. So I could see everybody. And it was great. It was it wasn’t a normal setback. You know, um, you know, because I was still involved. Um, so then, and that was in 2013. And then I just- </p> </div> <div data-rss-type="text"> <p> Mike Collette 11:40 <br/> It wasn’t long after you were there, you were only there for like a year and change before that. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 12:01 <br/> Yeah. Yeah. But I and I was, I was getting so strong, man. I remember, I don’t know when it was. But it was I know, it was before we’ll talk about the 2014 journey. But before that, I remember I did a 235 pound deadlift. And I said, “Oh, my God, I’m so strong”. Yeah, it was, all those milestones. They’re just so exciting. You know, it’s like, who would ever think this old lady could come in here and lift 235 pounds? You know, and, and it was very exciting. So fast forward. Here I am doing my thing. And then in the end of September of 2014. That’s when I got the news that I have cancer. And that was, that was devastating. Because, I mean, the minute you hear that word, it’s just such an ugly word. Just you hear that word, and you don’t know if your life’s over, not the minute you hear it. It just, it just shatters you because you just, you don’t know. So I was like, I remember, I remember the next day, I went into my doctor with Brian. And my blood pressure was like 198 over whatever, it was really high. And so it didn’t take long. I mean, they they know this stuff, they know that they have to do something for you. So you know, they give me some meds and but as soon as you have a plan in place, like when you first find out, you don’t know if you are going to do radiation, and that’s enough or if you’re going to do chemo, radiation surgery, what’s going to happen? You don’t even know what kind of cancer you have at that time, you know, and so long story short, I did have an invasive, aggressive type of cancer and breast cancer and it was going to require chemo, radiation, surgery and more chemo. So I just said, Okay, you know what, I looked up there and I said, Look, I have a lot of females in my family. I’ll take one from the team but don’t want anyone else get it and so far so good. So I took one from the team and I just, I just handled it it was you know it once you have a plan, so much better, so much better because then at least I knew that there was a chance I wasn’t gonna die. And obviously I didn’t and I’m still good. So but as far as cancer and fitness, I said, You know, I would take my mother to bingo every week, I volunteered at the senior center for lunch every Tuesday, I had to give up. Because of my immune system, I had to give up. I said, I will give up being the one I will give up the senior center, but I’m not giving up CrossFit. So that’s the one thing that I was able to, I don’t know how well I did it, but I went in most days, even the day after chemo was one of my best days. So I would even go in that day. But I remember sending out a message to everyone and just telling them, this is my strong place, you need to let me be strong. I’m an easy crier. I don’t want to cry when I’m at CrossFit because it’ll just interfere with what I’m trying to do. So just treat me like you always have. And then we’ll all get through this. And oh, my gosh, I had people. I mean, I went from people making me hats. And because it was wintertime, and of course, I lost all my hair. But I wasn’t a real wig person. So I just walked around bald, I didn’t really care. I was it was kind of kind of nice to actually, you know, because I remember and be careful what you wish for. I remember saying to Brian, all these years, I said, God, I wish I was bald. I just wish that I could get out of the shower and not have to deal with anything like you do. </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:33 <br/> You’re envious of Brian? </p> </div> <div data-rss-type="text"> <p> Jean Hanks 16:34 <br/> I was. But then we were equal. Actually I had less hair than him. Yeah, so um, but anyway. So I came to CrossFit as often as I could. And people were very, very respectful of my wishes. I remember being on a rower. You and Jesse standing next to me, saying, faster, harder, push harder. And in my mind, I’m like, I’m swearing at you guys and I but I couldn’t do it out loud because I said I told them to treat me the same. But I felt like I was gonna puke. I was like, Oh, my God. Tell them to shut up. Just, you know, but I didn’t. I didn’t. I made it through that. I never threw up. </p> </div> <div data-rss-type="text"> <p> Mike Collette 17:27 <br/> Was that like the open workout? Was it an open workout? </p> </div> <div data-rss-type="text"> <p> Jean Hanks 17:29 <br/> I don’t know if it’s an open workout. But um, it was cuz I remember I did. I tried to do the open. I tried to do everything I could… </p> </div> <div data-rss-type="text"> <p> Mike Collette 17:41 <br/> You did do everything. You did more. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 17:42 <br/> …and then we had the- and then I decided that. Okay, I’m good with this. I’m just gonna roll with it. And decided to have a head shaving party. As you know, you were there getting your head shaved. And it was a very emotional day for me. But it was a good day because there was so much love around me. And people getting their head shaved it was and Jon putting my wig on. It was just a fun day. It was really fun. </p> </div> <div data-rss-type="text"> <p> Mike Collette 18:14 <br/> I remember that picture of you and all the ladies with the wigs on. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 18:20 <br/> Yeah, well, that was um </p> </div> <div data-rss-type="text"> <p> Mike Collette 18:21 <br/> That was that was not the head shaving party. That was a different thing. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 18:24 <br/> No, that was the annual party Yankee swap party that we started. Yes. I think it started at Amy’s house that was at Amy’s house. So I decided that, um, that I would wear a wig because I wasn’t, you know, I wasn’t really wearing wigs because they’re itchy. It’s like being it’s like Halloween. It’s like putting a wig on. They’re itchy and they don’t feel good. But I decided it’s Christmas. We’re dressing up a little I’ll wear a wig. Well, they all had decided that they were going to go bald. So they had those bald caps. That’s when I walked in last. And they’re all bald, and I have hair. And it was just so funny. </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:06 <br/> So that wasn’t planned? </p> </div> <div data-rss-type="text"> <p> Jean Hanks 19:10 <br/> That wasn’t planned. And then No, that wasn’t planned at all. I had no idea. And then, um there was a party for me at a luncheon at Arturo’s and Heather Burke came in she had made or had made from Yummy Mummy this big. Oh my god, it was a big boob cake. And, you know, it was just great. People were so wonderful. And that helped me make it through that journey. And I don’t think I would have done as well with my recovery if it wasn’t for CrossFit because I was strong before I went in. I don’t know if I was stronger after Well, I wasn’t physically stronger after I was done with all everything but Certainly glad I was able to have that part of my journey, because I don’t know what I would have done without it. So I would have to say that with something like that, if I could just go around and talk to all these chemo patients that just think that you have to lay on the couch all day long to get better. And you have to rest I mean, yeah, sometimes you do have to rest when your body tells you to, but, you know, you go to CrossFit for an hour, you can do this. And I just think that there’s a lot of education that could be out there. For people who are for fitness and illness. </p> </div> <div data-rss-type="text"> <p> Mike Collette 20:44 <br/> There’s probably a small group of people that are listening to this right now that may have gone through that, or know someone that has gone through that. And I would say that the majority of people aren’t doing I agree with, you probably aren’t doing CrossFit, while they’re in treatment. I know, I know a few people that that have done that. You being one of them, but very, very few. So it just speaks to the level of think commitment that you have, just in general, like the mentality of like, this is better, it’s going to be good for me, but also, because it’s gonna make me stronger. And this is just not something that’s going to destroy what I’ve gotten from this. And what I love about this so much is that you made a decision that I’m okay, hear things I’m gonna give up, but I’m not giving this up. Because you’re not gonna let that dictate your life. Right. And I think that’s really powerful. I think, I can’t speak from experience. But I think, you know, sometimes we let things in life dictate our life and you made made a decision. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 21:54 <br/> I did. </p> </div> <div data-rss-type="text"> <p> Mike Collette 21:55 <br/> How many people would make and I think that that’s very incredible. Thank you very proud of you. And I know it’s like an emotional thing to talk about. But I appreciate you sharing, because I don’t know if everyone who’s listening actually knows that. That story. They just see Jean, the smiling face on the on the virtual camera now, </p> </div> <div data-rss-type="text"> <p> Jean Hanks 22:12 <br/> I know I know. </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:13 <br/> So far away from us. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 22:16 <br/> I know. But they’re working on the basement, so I have to come in more because I can’t work out down there because all my stuff is shoved away in a corner. But when it’s done, our little gym area is going to be really cool. </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:28 <br/> Oh I can’t wait. I can’t wait. I want to just pivot a little bit. And you talk a little about your family, specifically. Your daughter Lily. I feel like she’s she started doing karate. No, she’s not here. She’s at school, but she started doing CrossFit and our kids classes. And then you started doing the adult classes. Now this is like your thing you guys, you know, do together? What’s that kind of been like just kind of having that having that like connection having that thing to be able to to do with your daughter? </p> </div> <div data-rss-type="text"> <p> Jean Hanks 23:01 <br/> Oh that’s been wonderful. Because Lily was or is not an athlete. She never was. She didn’t want to be involved in she did soccer. But she had that. She had that growth plate issue. You know, and so she was always doing kind of like physical therapy while she was doing CrossFit. But yeah, she started when she was 12. And, you know, she got strong pretty quickly, and she’s able to do a whole lot and it built her confidence. She wasn’t a very confident child. I don’t really know why. But a lot of kids aren’t. And CrossFit was just amazing for her because she started doing things that she could never think she could do. And I’ll never forget that she came home and she said I have to write a paper on someone who inspires me. And I said, Oh, did you choose someone yet? Yeah, I’m gonna do it on Jon. And she did. She wrote her paper on Jon. Because he inspired her. </p> </div> <div data-rss-type="text"> <p> I remember that. That was a lot. That was. That would have been what? </p> </div> <div data-rss-type="text"> <p> I think she was 13 and she’s 21. </p> </div> <div data-rss-type="text"> <p> Mike Collette 24:14 <br/> Yeah, that was that was a while ago. Yeah. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 24:17 <br/> And she’s graduating in December. Fast, huh? </p> </div> <div data-rss-type="text"> <p> Mike Collette 24:22 <br/> Amazing. Oh my gosh. Gosh </p> </div> <div data-rss-type="text"> <p> Jean Hanks 24:25 <br/> Really fast. </p> </div> <div data-rss-type="text"> <p> Mike Collette 24:27 <br/> Time flies. Oh my gosh, that is just is absolutely insane. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 24:32 <br/> But to work out. I mean, even Brian when he was in and out of, you know, his little surgeries there from I think he did elements like three times. </p> </div> <div data-rss-type="text"> <p> Mike Collette 24:45 <br/> Nothing wrong with that. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 24:46 <br/> I know, I know. But he’s still he still works out here and does go does his thing. But for the three of us to do that. I mean, at first I was a little bit like Alright, this is my thing, and I will love it. What do you mean, you want to join CrossFit? This is my thing. This was Lily. And I was like, Oh, all right. You can come and then Brian’s like, so I started in September, and then Lily started in November. And then Brian started in January. And then it became a family thing, which was perfectly fine. They worked out mostly at night together, and I worked out in the morning, so it was a very fun family. Family thing. </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:29 <br/> That’s awesome. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 25:30 <br/> That was our entertainment budget, as well as our fitness and everything. </p> </div> <div data-rss-type="text"> <p> There’s a lot of entertainment. A lot of fun. </p> </div> <div data-rss-type="text"> <p> Yeah </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:38 <br/> Be there any time of the day, you’re gonna get entertained at some at some capacity. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 25:41 <br/> Oh, no doubt. Oh, yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:45 <br/> We I love the conversation we’ve been having about these, like, you know, special special moments, things that kind of stick out to you. You mentioned a couple any other things that kind of stick out to you over the over the years Jean. I know there’s a lot to unpack over over nine years. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 26:02 <br/> Yeah, there’s a lot. Um, I? Well, the most recent one was when Kathy and I just got on the podium this just a few months ago. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:14 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 26:15 <br/> I mean, that freaked us out. That was just awesome. Because we just figured we’re done. I mean, look what she’s going through. And, you know, I’m older. I, I don’t know how that happened. I I just don’t know how it happened. And that is so exciting. And you know, the same thing that happened when I’m when I mean Kathy and I have been on, we’ve won a couple things together, as well as Jay and I, and I mean, those, but just those those I love all those competitions, because it is a competition. There’s no doubt about that. But it’s a fun competition. And there’s so much adrenaline in the gym when it’s happening. It’s just infectious. And everyone’s smiling, even though it’s grueling. Everyone’s smiling, and it’s just so much fun. And then you know, even I look forward to Earth Day when peg and Todd set out, you know, and we just meet and go, it just feels good. Everything we do there feels good. What are we gonna do thats not gonna feel good? </p> </div> <div data-rss-type="text"> <p> Hopefully nothing. Okay. Speaking of events, we do have that rofr crows event coming up. Are you going to be doing that? </p> </div> <div data-rss-type="text"> <p> I am not. Unfortunately. I know. </p> </div> <div data-rss-type="text"> <p> Mike Collette 27:37 <br/> Has to be a pretty good excuse here. Let me hear it. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 27:40 <br/> All right. I’m going to be on a boat sailing. </p> </div> <div data-rss-type="text"> <p> Mike Collette 27:43 <br/> Okay, that’s the excuse. I knew if you’re not doing it, then you’re not on this continent. So now that makes sense. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 27:53 <br/> Yeah, I’m on the continent, but I am. Yeah, it’s we didn’t get to go last year with our friends and he you know and Anne Andrew’s husband Will. They have their boat, and they just moved to Marion. And so we’re gonna do the weekend thing. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:08 <br/> Enjoy it. We’ve talked about so many awesome things. And I really appreciate you sharing your journey and sharing these moments and experiences and, and the vulnerability and that’s really special. So I want to, I want to get into the Spitfire round of questions for you. All right. So I know you’ve been preparing and listening to all of these community conversations over the past few weeks and kind of curating your answers. So I’m not going to change the questions. Okay. I’m not gonna make the excuse. Oh, you know- </p> </div> <div data-rss-type="text"> <p> Jean Hanks 28:42 <br/> Okay. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:42 <br/> I’m not gonna change the question. So, a favorite movie and TV show of all time, and then what do you currently binge watching? That’s number one. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 28:50 <br/> Okay, so my favorite movie of all time is, first of all, I’m not a movie person. I don’t watch a lot of movies. Never have but my favorite one is the Wizard of Oz. Always will be always has been. It’s just a classic. I mean, I love it. And I remember growing up, we used to, like, you know, would get a bath and we get our pajamas on because it came on once a year. And my mother would make popcorn and all the four of us kids would sit in the polar. We called it back then the polar and we even got tonic, which now we call soda. Yeah. And it was just fun. And so that’s it. It’s not just a classic movie. It’s it was just it’s a good memory for me too. </p> </div> <div data-rss-type="text"> <p> Mike Collette 29:35 <br/> How about TV show? </p> </div> <div data-rss-type="text"> <p> Jean Hanks 29:38 <br/> TV show. Um, well, I have two. One of them. Most people aren’t going to know, because I was born in the 50s. it’s probably one of the longest running shows but gun smoke. I still watch it. Do you know it? </p> </div> <div data-rss-type="text"> <p> Mike Collette 29:56 <br/> No, but it’s ok. I’ll look it up after this-Gun Smoke. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 30:00 <br/> James Arness Yep. Gun Smoke. But there was a show on with Kiefer Sutherland. 24 </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:06 <br/> Yeah. 24 that’s a great show. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 30:08 <br/> That was one of my favorite Shows of All Time. </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:11 <br/> Such a great, that’s such a great show. Believe he did all that in 24 hours? Pretty crazy. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 30:22 <br/> Yeah, it was a little hard to believe. </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:25 <br/> Quite the day. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 30:26 <br/> He did because he had the same clothes on. </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:30 <br/> That’s true. That’s true. I was wondering though shows what do they eat? When do they go to the bathroom? You know, I mean, those are things I always think about. It’s like how I just keep going. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 30:39 <br/> Yeah, no, they don’t. Binge watching. Well, I’ve never been binge-watched anything until COVID. And now this is what we do. And it’s fun. I love it. Right now we’re binge watching Virgin River. </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:53 <br/> Virgin River. Okay. I haven’t seen that yet. Is it on Netflix? </p> </div> <div data-rss-type="text"> <p> Jean Hanks 30:57 <br/> It’s on Netflix. </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:58 <br/> Okay, I might have to check that out. Yeah. Erin and I are watching Yellowstone right now, which is pretty cool. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 31:04 <br/> Oh, I heard that’s good. That’s on our list. </p> </div> <div data-rss-type="text"> <p> Mike Collette 31:06 <br/> I’d recommend it. After you finished Virgin River, check out Yellowstone. Kevin Costner. It’s, it’s it’s good. It’s really good. Next question. Is the music category favorite musician or band of all time? And if you only listen to one song for the rest of your life, what would it be? Doesn’t have to be by that banner musician. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 31:15 <br/> Um my favorite band is Imagine Dragons. And I’ve had several over the years because, you know, I’ve gone through so many different periods of music and people and you know, a lot of them are dead now. But </p> </div> <div data-rss-type="text"> <p> Mike Collette 31:45 <br/> Thought you were gonna say Dave Matthews Band. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 31:48 <br/> Yeah, no, I have to leave that for Anne. That’s her favorite. Yeah, but we did go to the concerts with her. But no. He’s too much of a pothead for me. I mean, you could tell on stage and he couldn’t even sometimes couldn’t even communicate with the audience. </p> </div> <div data-rss-type="text"> <p> Mike Collette 32:08 <br/> Yeah, he can sing in vowels sometimes like Eddie Vetter. I put him up there. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 32:12 <br/> He can still sing no matter what condition he’s in, he can sing. But, um, so no, I love Imagine Dragons. I’ve seen him four times. They just put on a new album today. And I can’t wait to hear it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 32:23 <br/> There we go. Like that, I didn’t know that. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 32:26 <br/> I think my favorite song of all time. And the reason I love it so much is because it has been sung by so many different people, so many different genres. And it’s called hallelujah. And I’m sure you know it. A million people sing it and every time someone sings that it’s beautiful. </p> </div> <div data-rss-type="text"> <p> Mike Collette 32:46 <br/> I think Justin Timberlake did a version of that, right. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 32:51 <br/> I’m sure everybody has. </p> </div> <div data-rss-type="text"> <p> Mike Collette 32:52 <br/> I think so I think that’s one of my favorites. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 32:55 <br/> Pentatonix does a great version of that </p> </div> <div data-rss-type="text"> <p> Mike Collette 32:59 <br/> Yeah, that’s a that’s a cool. That’s like the What are they? What’s it called the acapella is that-? </p> </div> <div data-rss-type="text"> <p> Jean Hanks 33:04 <br/> Yeah, yeah, yeah. Acapella group. Oh, they’re awesome. </p> </div> <div data-rss-type="text"> <p> Mike Collette 33:08 <br/> They’re very talented. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 33:09 <br/> Very talented. </p> </div> <div data-rss-type="text"> <p> Mike Collette 33:10 <br/> Last question. What is your favorite hobby? Non gym related? What’s your favorite thing to do? </p> </div> <div data-rss-type="text"> <p> Jean Hanks 33:20 <br/> My favorite thing is to make greeting cards. Still. It’s my </p> </div> <div data-rss-type="text"> <p> Mike Collette 33:29 <br/> You make good greeting cards. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 33:31 <br/> Thank you. It’s fun. I’ve been doing that since 2002. </p> </div> <div data-rss-type="text"> <p> Mike Collette 33:40 <br/> How long does it take you to make these things, but they’re like, they’re like, amazing pieces of art. You could sell em in stores. Put hallmark out of business. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 33:54 <br/> I tried to sell them in stores, but nobody wants to pay me, you know, they want to, they want me to sell them for $4. And they want to take $2 and I’m like, Nah, I’d rather just have the inventory. So that anytime and I have hundreds of cards in inventory, but you know, it’s, it’s therapy for me. And it takes sometimes it takes you have to be in the zone to do it. But no pun intended, but I always have to make a prototype. And sometimes that could take two or three hours if I’m watching TV or listen to music while I’m doing it or whatever. It could take an hour and then once I get that then then I can just whip through a whole bunch of books. Because I you know, I have lots of I don’t just sit there and throw or anything. I have lots of machines that cut out things for me and stuff like that. I do have to do some fussy cutting with scissors that I do have to do some coloring stuff like that, but it’s just it’s just fun. It’s just fun. I really love doing it. And I love when people get them. </p> </div> <div data-rss-type="text"> <p> Mike Collette 34:57 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 34:59 <br/> But the thought of them throwing them in the trash. I haven’t gone over that one yet. And I know they do. People throw cards away. </p> </div> <div data-rss-type="text"> <p> I mean, I could find one of your cards somewhere around here. I don’t think I’ve ever thrown away one of your cards. I feel like it’s like sacrilegious to throw it away. </p> </div> <div data-rss-type="text"> <p> Thank you. </p> </div> <div data-rss-type="text"> <p> Mike Collette 35:16 <br/> Seriously, I’m not even joking they’re around here somewhere. Erin moves stuff, you know, I don’t know where things go. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 35:25 <br/> The joke is that you know if I make a little mistake or something on one, and they’re handmade and a lot of the mistakes no one would even be able to pick it out. But I would and I always just I’ll just give that to someone I don’t like. </p> </div> <div data-rss-type="text"> <p> Mike Collette 35:40 <br/> Alright, well I’m checking that my cards that I find for mistakes on there just so I know what how you really feel about me then Jean? </p> </div> <div data-rss-type="text"> <p> Jean Hanks 35:46 <br/> Yeah, okay. </p> </div> <div data-rss-type="text"> <p> Mike Collette 35:48 <br/> Well, Jean I again, I appreciate you so much for being on the community conversation. They mean so much to me. I mean so much to everyone listening and then everyone that is listening that right now. Thank you so much for tuning in. Remember every Monday we have a new community conversation to get your week started. So tune in and check it out. And again, Jean, thank you so much. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 36:07 <br/> Thanks for having me. </p> </div> <div data-rss-type="text"> <p> Mike Collette 36:08 <br/> You got it, anytime. </p> </div> <div data-rss-type="text"> <p> Jean Hanks 36:10 <br/> I feel like a celebrity. </p> </div> <div data-rss-type="text"> <p> Mike Collette 36:11 <br/> You are. </p> </div> <div data-rss-type="text"> <p> Transcribed by https://otter.ai </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-43-the-community-conversation-jean-hanks-9-years-stronger/"> Ep 43: The Community Conversation-Jean Hanks (9 Years STRONGER) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sat, 04 Sep 2021 22:14:00 GMT http://www.prototypetraining.com/ep-43-the-community-conversation-jean-hanks-9-years-stronger/utm_sourcerssutm_mediumrssutm_campaignep-43-the-community-conversation-jean-hanks-9-years-stronger thumbnail http://www.prototypetraining.com/ep-42-the-community-conversation-nutrition-edition-emotional-eating/utm_sourcerssutm_mediumrssutm_campaignep-42-the-community-conversation-nutrition-edition-emotional-eating Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype!  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on The post Ep 42: The Community Conversation Nutrition Edition – Emotional Eating appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/09/Emotional-Eating.png" alt="A man and a woman are standing next to each other on a poster for prototype training systems" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype!  </a>  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! ( <a href="https://prototypetraining.com/ep-41-the-community-conversation-gina-and-maurice-richard-family-fitness-fun/"> C </a> <a href="https://prototypetraining.com/ep-35-the-community-conversation-nutrition-edition-is-sugar-bad-for-you/"> he </a> <a href="https://prototypetraining.com/ep-35-the-community-conversation-nutrition-edition-is-sugar-bad-for-you/"> ck out our last </a> <a href="https://prototypetraining.com/ep-41-the-community-conversation-gina-and-maurice-richard-family-fitness-fun/">  episode here! </a> ) </p> </div> <div data-rss-type="text"> <p> For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Hally will be discussing  <b> Emotional Eating. </b>  If you’re looking to learn more about nutrition for yourself or pick up some good eating habit tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Jon 0:04 <br/> All right, thank you for tuning in to the community conversation brought to you by prototype training system home of CrossFit prototype seminar back with another nutrition episode to help provide you with some education and strategies to better your nutrition while still enjoying a social life. There’s a lot of misinformation on nutrition, and we aim to provide you with some clarity. Today’s topic that we wanted to discuss is emotional eating. So I’m sure we’ve all heard the term emotional eating, there’s many phases to it. But Sam, do you want to maybe give us like a general </p> </div> <div data-rss-type="text"> <p> Sam 0:38 <br/> idea definition of what like emotional eating is? Yeah, so emotional eating takes a couple of different avenues. emotional eating is when you’re not eating because your body is physically hungry, right? You’re like stomach grumbling, your head’s not hurting, you’re not getting like tired or fatigued. It’s because you’re either stressed out or overwhelmed or feeling anxious, or you’re celebrating something or you’re really bored. It’s a response that occurs, not because your body needs food, but because your body wants food. And so I think we see emotional eating quite a bit. And it’s not talked about all that much. So it’s a good thing that we get to talk about it today. And now I’m sure you’ve seen it in plenty of your clients, john, so definitely want you to take it away and start talking a little bit about what you seen or what you’ve experienced when it comes to emotional eating. </p> </div> <div data-rss-type="text"> <p> Jon 1:30 <br/> Yeah, I mean, I think emotional eating is also what that is. I mean, it is normal. But at the same time, we don’t always maybe realize that some of those things that we’re doing based off emotional eating is because of either a habit that’s been formed or no, I guess, what I’m trying to say is, we all kind of have a really good understanding of the things that we should or want to be doing more of, but for whatever reason, we’re struggling to stay consistent with some of those things. And a lot of it is going to be based off of emotional eating, so your emotions driving your behaviors to eat. And then also just some patterns of eating that you might have gotten into maybe some behaviors. For example, every time you finish a work meeting, you might have five minutes. So you walk over to the kitchen, you open up the cabinet, and you get that Syrah leaf where you go ahead and you get something that’s salty or crunchy, that can be like a routine and a habit that’s been engraved. But that’s really starting because of an emotion of you’re looking for comfort in some way, because maybe you’re a little overwhelmed. Or maybe you know that you have a big assignment that you need to get done. So it’s the emotions that are driving that action, versus what Sam mentioned earlier is like, true hunger. Um, so let me ask you this, Sam, what’s the best way to know, you know, how do we like how do we like where do we start with being able to know whether or not you know, am I eating based off of emotions? Or am I eating based off of hunger? Like, where would you say is a good starting point for someone that may some of the things I just mentioned might be like, ringing a bell a little bit? Like, yeah, I do those things all the time. Like, I didn’t know that that was motional eating. I just thought that that was. </p> </div> <div data-rss-type="text"> <p> Sam 3:28 <br/> Yeah, so the first thing always recommend is to kind of figure out where you fall in the hunger scale. And this is something that like, literally, if you put it into Google hunger scale, like it will pop up and it kind of goes from zero to 10 of zero is I’m famished. I could eat a horse and then 10 is, I’m so full, my stomach feels like it’s gonna explode. And so what happens is like, a lot of time, we ignore our hunger cues. And like, we trained our bodies to eat in different ways that like we don’t ever eat because we’re actually physically hungry. So we just don’t notice our hunger cues anymore. The first thing that I have a lot of my clients do is just like simply slow down. Like if they’re walking towards the, to the kitchen to grab like that bowl of popcorn. It’s like, okay, I want you to stop in your tracks like lizard literally, physically stop in your tracks. And then like, picture this hunger scale. Okay, like, Where are you on this hunger scale? Are you out of five? Or are you like getting hungry, but like, not super full, but you could use it a little bit of body nourishment? Like, why is your stomach rumbling a little bit? Are you feeling a little fatigued and kind of need to pick me up? Or, like, are you coming off of a lunch and you just ate and you’re actually closer to like a seven or eight on the hunger scale where you’re like, pretty satisfied you like feel some food in your stomach. And you’re just trying to feel like a different meat. Because I think a lot of times what happens is, like I said, like, we don’t notice these hunger cues. And so we don’t actually take a moment to step back and assess if we actually physically need food in our system. Sometimes it goes the other way around. I have a client that just does that naturally. And then what they realize is they’ve been snacking all day long and like, it feels like emotional hunger. But in actuality, it’s like they, they’ve skipped breakfast and lunch. And they’ve only been snacking all day. And so they’re like at a two on the hunger scale. And they do need food to, like, physically fill that need. So step number one, I would say is like, slow down, pause and reassess. The other thing too, is when you’re constantly eating to feel like an emotional need, or as a stress response or out of boredom, the best thing you can do is when you put that pause in is like redirect to something completely different. So it’s like, if your routine, like you said, is a work meeting finishes, and you have five minutes of time to spare, instead of getting up and immediately going to the kitchen, like get up and just walk the other direction in your house. Like if you’d like leave your room turn left to go to the kitchen, leave your room and turn right, you can still get up and walk around and move. But it’s like you’re just slightly changing your habits, but you’re not automatically going to the kitchen. Or you can step outside for a moment to like just breathe some fresh air, or you can like open a book, but it’s, it’s completely redirecting. And so like, whenever there’s that stimulus of like work meetings done, I’m gonna go get food. There’s like a new response of work meetings done. Let me go read a book. So if someone’s like noticing that this is happening, the best thing they can do is stop, pause, and try to figure out is it real hunger? Or do I just need to find something new to do with my spare time? As I see it so so frequently, and I think I feel like some people like, always feel like, I’m alone in this, like, why can’t I stop snacking? Why can’t I stop X, Y, and Z? It’s like, well, like you’ve been trained to do little things one way. And now we have to totally retrain the brain. And it’s not an easy task. And it’s not an easy solution to this challenge you’re facing. But it’s not uncommon. So it’s like a lot of people have been in your shoes. And a lot of people have gone through this. And it definitely takes some time and retrain that brain to get to a new outlet. Whether it’s reading, whether it’s walking, whether it’s actually addressing your physical hunger. But yeah, there’s the best thing you can do is stop, pause, slow down, and assess for real, what you’re feeling. </p> </div> <div data-rss-type="text"> <p> Jon 7:23 <br/> So it almost sounds like the starting point would be you first off have to identify what you’re doing that you’re, you know, that either being driven off of emotions or even like, what what what’s the, what’s the habit and behavior that you’re doing to begin with? That is impacting your consistency with you know, your, you know, nourishing yourself or just your like your, your routine in general, I guess it’s is what I’m hearing is that you need to be able to almost like take a step back and be able to kind of pick point what like, what are some of those things you’re doing? </p> </div> <div data-rss-type="text"> <p> Sam 8:04 <br/> Yeah, absolutely. Because some of them are long standing things too, right? Like I can point back like, I come from an Italian family where like food is everything, like you show people that you care by giving them food, right. So like, if I walked through the door, my parents house, the first thing they’ll do is be like, what do you want to eat? What do you want to drink? Until it’s the same thing, like when I was younger, when I was growing up, it was like, if I had a really tough day, we’d be like, have food to make me feel better. If I got a really good report card, we’d go out to dinner to celebrate. So it’s like for some people, a lot of these things are deep seated in like so many years of experiencing, like using food as a reward system. And so yeah, like, taking that time to figure out like, what is the reason that this is happening? So for me, coming from the Italian family, like food was everything. And so luckily, like I grew up with parents that like it was never like food was the thing we talked about. And so it was a celebration, but not like something I fixated on but like a lot of people come from that background. Like, maybe that’s the reason that you’re constantly like turning towards food as either a celebration or to make yourself feel better. It’s like let’s like dive deep into some of those like top emotional feelings of like, Why do you always make that choice? And it might not be something you’ve thought about in a long time. It might be something that stirs up a lot emotions, but that’s okay. It’s like a good way to address some of these issues. </p> </div> <div data-rss-type="text"> <p> Jon 9:29 <br/> Like some I mean, naturally, you’re sometimes going to you’re going to do that like you’re going to use food as like a celebration. It’s we do it all on the holiday thing but things like that, um, but what would you say is one of the more difficult ones to go ahead and change. I hear like board meeting a lot like what would like what’s your what’s your advice to someone that struggles with? They eat when they’re bored? </p> </div> <div data-rss-type="text"> <p> Sam 10:00 <br/> So a couple of different things here first, I would say, figure out if you’re under eating throughout, like the rest of your life, because we’ve talked about this before, like some people have a really hard time like sticking to a routine or an eating schedule. And so like during the week, they eat like, really good. That’s an air quotes. I don’t actually believe in eating good during the week or anything like that. But like some people say, like, Oh, I had a really good week, I ate really well. But then by the weekend, they’re just like, snacking on everything, because they haven’t eaten enough. So like, step one is figure out if you’re eating properly to feel your body. that’s step number one. But if you realize that you’re eating out of boredom, it sounds like it’s time for a new hobby. And that could be anything. a hobby could be getting outside, going for a walk, it could be coming to the gym more regularly, it could be something that’s a little less exercise focus a lot more like, I guess, intellectual, like read, write, do art draw paint color, scrapbook. Like, I don’t know, I’m not good at the arts. But you know what I mean? Like, go that direction, playing instrument. Binding hobby, rather than turning on the TV. And like zoning out while you eat some popcorn, or like scrolling through any of the social medias that are like intended to suck you in? Like, if there’s boredom, hunger, from you, for yourself from the situation that’s causing you to eat for that reason? I mean, I’m sure john, you have plenty of hobbies that you use to kind of like, not bored me, right. </p> </div> <div data-rss-type="text"> <p> Jon 11:34 <br/> Yeah, I mean, like, whenever I really just like, you got to find something to do instead of instead of eat, if you’re like opening up the cabinet multiple times and scanning it to go ahead and be like, oh, what, what seems good. I mean, you do need to, like, have like, a better like assessment of whether or not you’re hungry, or if you’re bored, or we’ve all like, have been super busy at work that, you know, the last thing we were thinking about was food. So if we almost like think like that is like when you’re not doing as much, you know, is really like is his food on your mind? Because you don’t have anything else to do? If so, it’s like, you know, what, if that’s the behavior, and that’s kind of what you’re struggling with, then was fine, something that’s going to be a little bit more better aligns with your goals. You know, for some people, it could be like, Alright, like, whenever I like, bored of me, like, maybe I’m gonna go ahead and I’m gonna go take my dog for a nice walk, like, I guarantee you, when you get back from from that walk with your dog, you’re probably gonna have a much clearer head that you’re not going to storm the cabinet, and then rationally go about that. Sometimes we’re just like, we’re just bored, and we get a little anxious. So we just want something to do. Because, you know, we’re kind of looking for comfort when, you know, sometimes it’s hard to just do nothing. So we need to find something to do. Um, but let me ask you this one, Sam, because this one’s really tough, too. What’s your advice for people that have high stress jobs, and they use food as an outlet to go ahead, and these are most most of the times you do the same people that I’m addicted to sugar, and I have like all these trigger foods and things like that, when really like, what’s triggering you is probably not the food, it’s probably the stress that you’re not handling. So what is your advice to someone that either, you know, has to have a drink every single time every single night after work? Or they have to go ahead and you know, they have to have, you know, before dinner, they have to go ahead and have several handfuls of crackers? Because they they just need something not necessarily because they haven’t eaten, maybe they’ve had lunch, but because of just stress in their life. What like what would you go ahead? And how would you best advise someone to steer away from doing that? </p> </div> <div data-rss-type="text"> <p> Sam 14:18 <br/> Is this such a good question, as soon as you asked it, I was just thinking about like the people that are instantly like, Oh, I always have a br two after I come home from work. So I’m glad that you also asked that in your question. Because this is I think a lot, a lot of people. And the thing about it is the the problem is we always address stress First, I would say that in like probably 90% of our nutrition console. What we’re doing is we’re looking at our clients lives and we’re saying what are the things in your life that are too stressful that are preventing you from eating in a way that you want to? Are you getting enough sleep? Are you getting time to yourself? Do you feel like you’re constantly rushing from one place? Next, and you’re just limited by time. And so people who have those high stress jobs can’t necessarily change those three big things that I just said. But what they can do is more of like the noticing and responding to all those, like hunger cues and those situations where they’re turning towards food as a de stressor. And so for some people, it’s I get home from work, and I crack open a beer just because I feel like I need to unwind. For some people, it’s like, 10pm is my only time on the couch without any kids or anybody around. So what I’m going to have to do is I’m going to like to use that time and I’m gonna treat myself to a cupcake or a bunch of pretzels, or chips and salsa, or like, whatever it might be, that is their thing. And so my biggest advice to that group of people is like, are you skipping meals during the day, because I feel like some of that emotional and stress induced hunger might be tied to just like, the fast paced nature of your job of like, let’s try to get you on a more regular routine during the day. And then my other suggestion is, let’s change that routine. So it’s not that you’re snacking on everything under the sun, and you’re not drinking several glasses of wine the night. But instead, like, let’s give you some other nighttime routine, that gets you the same kind of release. And so for some people, instead of having like a beer or glass of wine, it’s making like a really fun, fancy non alcoholic beverage, right? There’s like literally books and books and books of like, quote, unquote, mocktails, right, let’s try a new experiment of like some grapefruit juice and some seltzer and like, whatever it might be, and you put it together, and you have it in your glass, because like that is the thing that gets you really relax for the day. For other people that like, end up being physically hungry and do need a snack at 10pm. It’s like, okay, like, let’s choose options that are still satisfying and filling that maybe aren’t as like, calorie dense. So instead of having like the entire chocolate cake before bed, let’s like try some carrots and some chocolate hummus. Or, if you’re a salty person, like we’re gonna have some like vegetables with your chips. So it’s not something super heavy right before that. Um, another thing too, is I’ve told many clients is like after dinner, if they’re eating the late dinner, it’s like 8pm. And they’re still stressed out, like, Go brush your teeth. Go brush your teeth, and like nine o’clock hits. And if you’re really truly actually physically hungry, after that, you’ll probably eat, right, like you know, that you need to physically. But once you brush your teeth, like let’s unwind with something that isn’t food or drink, that doesn’t cause you to need to brush your teeth again. So like, let’s get a book out, let’s read a book. Let’s just sit down and watch some TV that is not requiring you to think about anything, like the bachelor or something that you say like, Oh, no, I would never watch that. But like something that really just like is mindless and not stressful, and maybe make you feel a little bit better about your life and how things are going right. But there’s a couple different stuffs I think for a lot of people, but stress of work is the biggest issue. And they can’t change their sleep patterns, they can’t remove that work stress. So it’s just making slight little habit changes at night, trying to figure out what to do, so that they can still get that release, but it’s productive and constructive. And getting them closer to what their goals really truly are. And I’m sure you’ve seen that a bunch to what advice Have you given to some of your clients on that </p> </div> <div data-rss-type="text"> <p> Jon 18:37 <br/> end? Yeah, I mean, the the probably the main thing that I’m hearing from you, as well as stress is driving the food, right? I don’t I don’t think I’ve ever had a client that’s like, Hey, I wake up every morning and I want to binge eat. Because like they’ve been in a relaxed state. Like they’re not like in that. They haven’t had like elevated cortisol like all throughout the day. And now they’re going head and they’re like, okay, now I have an opportunity and I have all this palatable food around me, I’m going to go ahead and eat to try to de stress versus, you know, being like, Okay, what is causing all this stress? Probably doesn’t help that you’re staring at a computer all day. Probably doesn’t help that you’re sitting all day probably doesn’t help that you’re having to make decision after decision after decision at work. And the last thing you want to do is make a difficult decision about your nutrition. So you go ahead and you that doesn’t that’s not a decision anymore. It’s what feel what’s gonna make me feel the best of this very moment. And that’s being driven from all those other things. So how do we you know, how do we go ahead and fix that Some things Sam said, like, you need to find ways to de stress. Because if like, if stress is driving you, then we need to implement things that aren’t going to make you as stressed out, could like if you get outside, and you know, even a bitch walking your dog, even just sit outside and grill up some food for dinner, like when you come back inside, you’re probably going to feel a little bit better after being out being on your feet a little bit, go to the gym, like go and move your body. Um, a lot of people implement, like a stretching routine or meditation or, like a yoga type of thing were very, like calming. And the less that the more that we can slow down and try to like, get our, you know, anxiety and get our central nervous system to calm down is going to make it a lot easier to think rationally. Um, but yeah, I mean, do you? Have you ever had any clients that will wake up in the morning, and they’re just like, yep, I want to go ahead and I want to eat everything under the sun. I mean, wake up hungry, but they’re not typically like, you know, they’re not typically like just opening up the cabinet. And just like getting whatever feels good. That’s like, that’s what we’re talking about when we talk about emotional eating is, you know, what is causing your, what is causing you to emotionally eat. And if we know what that is, we’ll have a better idea of how to be able to fix that problem, some of its going to come from what your day looks like, as a whole, if you’re not eating enough, yet, sure you’re going to be, you’re definitely going to be, you’re definitely going to be hungry. But if you never fixed, like what the problem is at hand, which there’s things that you can’t control, you can’t control that your boss is, you know, you know, hard ass, and he’s given you assignment after assignment, you can control that by quitting your job, or you can control the things that you can control, which is how you respond to that stress that is, you know, that you have in your life. Um, </p> </div> <div data-rss-type="text"> <p> Sam 22:03 <br/> and yeah, and one thing with that, like, I see a lot of times people saying, like, Oh, I want to start eating healthier. And then like, because stress has taken over, they eat in a way that’s different than what they’re expecting. And that just generates more stress. And it’s this constant like, back and forth internal Battle of like, Oh, I’m gonna eat, quote, unquote, good today. And then stress happens, and then they eat, quote, unquote, bad. And then so they’re upset about it. And then so it’s just a constant continuation of like, more stress, like food should not be one of those stressors, food should be like, it should be a neutral. Like it shouldn’t be a stressor, it shouldn’t be a de stressor, it should be a neutral in your life. And it could be a thing like you said, grilling out sore outside is a great thing to de stress. For some people baking is a thing that helps them de stress. And it’s just a matter of figuring out a way to make food like a netzero of like it’s not stressing you out. But if it is a de stressor, go ahead and spend some extra time cooking something that you like, do love to cook. </p> </div> <div data-rss-type="text"> <p> Jon 23:03 <br/> I mean, this is why we always talk about too is like, you need to find things that are sustainable for you. Because you think about being in a calorie deficit, which is what you need in order to lose weight. Some of us try so so hard to be in a calorie deficit, that all it’s doing is just causing more stress, and more anxiety. So if your diet is another stressor in your life, and that is something that is just making it, you know, a very short term type of solution in order to go ahead and I don’t know, maybe you want to lose 10 pounds. And it’s something that you can’t see yourself doing forever. Like Sam said, as soon as anything in your life becomes difficult, you’re going to not know how to respond to it. And then when you go ahead and use gain seven pounds back in a matter of two weeks, you’re gonna get frustrated give up and that’s like kind of the cycle. So we need to find things that are sustainable, but also things that you have to implement, like healthy lifestyle behaviors, not just what you’re putting in your mouth, but the things you’re doing to make it so you can make better decisions when it comes to what you eat. So it’s not emotionally driven and it’s more Yes, that ice cream cone sounds good right now. Yes, that vegetable sounds good right now. Like having like those that balance of those things versus being like crackers trigger. I can I eat the whole box. I don’t know what happened. I blacked out. Like, like, we have to be able to understand why we’re making those decisions. And back to like the unsustainability of what you’re doing with your nutrition isn’t sustainable. Like, it’s like you’re gonna go ahead and you’re going to get burnt out just like you do at work. Like you’re going to get burnt out at work if you don’t have like a work life balance. Same thing. applies to your nutrition. Um, and, yeah, we have to identify a lot of the things that are causing whatever we’re doing. If you have three drinks, or three or four drinks every single, you know, every other night, every every time you go on, you know, you you work 12 hour shifts. Like Guess what, like that’s, that’s the thing that we need to identify, we need to find ways to go had and not use that as a de stressor. We don’t want to use food and alcohol is our only de stressor. That’s fine to drink, it’s fine to eat food that is, you know, less nutritious from time to time. But if that’s your only avenue for being able to feel comfort, then that’s a problem. </p> </div> <div data-rss-type="text"> <p> Sam 25:50 <br/> perfectly set. Do you have anything else to add? Or should we wrap things up here today? </p> </div> <div data-rss-type="text"> <p> Jon 25:56 <br/> You can even wrap things up. I think we kind of talked gave a pretty good idea of what you know what type of things that to do to you know, implement change. And if anyone has more specific questions or things for yourself that you want advice on things that you might be struggling with, like reach out the samurai? I said Samurai that’s kind of cool. </p> </div> <div data-rss-type="text"> <p> Sam 26:22 <br/> How nice is that? </p> </div> <div data-rss-type="text"> <p> Jon 26:25 <br/> Damn or is Samurai? Um, yeah. But yeah, you’re going to wrap it up soon. </p> </div> <div data-rss-type="text"> <p> Sam 26:32 <br/> Alright, so like john said, reach out to us if you have any other questions about your nutrition. If this sounds like you, if this is something that you’ve been struggling with for a while, like we are here to help, please do try to sign up for a free consult with us like we can talk about it maybe gets you into a nutrition program and kind of work through some of these things. Whether it’s your stress management, or your relationship with food. I think taking some time to look at some of these things in your life, be incredibly beneficial to getting you to better nutrition and overall better help. With that said, we are all done for today. Thank you for making this far. If you have any topics for future conversations, please do let us know. Thank you so much and have a wonderful day. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-42-the-community-conversation-nutrition-edition-emotional-eating/"> Ep 42: The Community Conversation Nutrition Edition – Emotional Eating </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 01 Sep 2021 17:57:00 GMT http://www.prototypetraining.com/ep-42-the-community-conversation-nutrition-edition-emotional-eating/utm_sourcerssutm_mediumrssutm_campaignep-42-the-community-conversation-nutrition-edition-emotional-eating thumbnail http://www.prototypetraining.com/ep-41-the-community-conversation-gina-and-maurice-richard-family-fitness-fun/utm_sourcerssutm_mediumrssutm_campaignep-41-the-community-conversation-gina-and-maurice-richard-family-fitness-fun Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 41: The Community Conversation-Gina and Maurice Richard (Family, Fitness, Fun) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/08/Community-Conversation-2.jpg" alt="The community conversation episode 41 gina and maurice richard family fitness fun" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a> The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-39-the-community-conversation-coach-brian-zancewicz/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 41st episode of The Community Conversation and today’s guests are Gina and Maurice Richard! You won’t want to miss this episode as it’s a good one! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:02 <br/> All right, so we have Maurice and Gina Richard on the Community Conversation today, Maurice and Gina, thank you guys so much for being on. I really appreciate it. </p> </div> <div data-rss-type="text"> <p> Maurice Richard 0:13 <br/> I’m happy to be here. </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:17 <br/> Yeah. Gina you too? So I’m excited because our first like, Father, daughter on the community conversation we’ve had, like, you know, mother and daughter and that sort of thing and families, and whatnot. So this is like a first, but I’m, I’m excited because I think everyone wants to hear your story. Gina, you just started appearing at these 5am classes one day, and you’re like, kicking the crap out of all these workouts. And I don’t even think a lot of five am-ers even know that your dad’s Maurice and they probably do now. And I think recently your mom came into the workout. So with that being said, Why don’t you guys just kind of get give everyone a little background on how you guys found Prototype, like your fitness journey, all that sort of stuff. </p> </div> <div data-rss-type="text"> <p> Maurice Richard 1:04 <br/> I’ll start first. I started working out probably heavily 10 years ago. And I did the p90x I love that. And then from there, I went over to a couple of other gyms, the Y the gym in Northborough and I just wasn’t getting what I was looking for. I you know, I had hired a personal trainer, but that really wasn’t working out. I was seeing like, I was just paying somebody to watch me work out with no much direction. So I had heard about CrossFit. I was looking around, I stopped by your gym and I probably stopped by a gym maybe a year after it opened. I do remember the green grass in the middle, doing the inchworms on that getting a little bit of like that black. So I just thought whatever it was. And I loved it, you know, and I kept going. I had been on and off. I as you know, you know a guy might come for a full year then take a break. And unfortunately a lot of it has to do with work. I’ve never been to a class and left not feeling terrific and glad that I went to that class. It’s always been the best part of my day, but I’m still struggling to find time because of work. So and from there. When Gina turned 10 she was you know, she was playing a lot of hockey. She was looking to do some extra work–dryland work, and I brought her to do your gym. She did the kids class with, who was coaching with them, Was it Jon? </p> </div> <div data-rss-type="text"> <p> Mike Collette 2:30 <br/> Yeah </p> </div> <div data-rss-type="text"> <p> Maurice Richard 2:31 <br/> Jon. She was probably 10 years old. And again, loved it. I brought Jean on Ryan. And from there she loved it. So Gina. </p> </div> <div data-rss-type="text"> <p> Gina Richard 2:41 <br/> Oh, yeah. So me and Ryan would go to the kids class. And I think the group was me Ryan, Jack, Meg, and Rylee. That was like our group. Um, one thing I think Jon and i will never forget is one time after school is like the mile run that we did. But um, I thought it was a smart idea to eat a brownie before. And I had the worst cramp. I was crying running back and forth in the 400 meter of the worst thing. Um, but yeah, I after that, I would just come like in and out like, like, a couple times every year. I did the fitness with Jon at one point. And then like, just did that. And then during Thanksgiving, like last year, like Abby Pearson and Ed and my dad and I, we did the Thanksgiving workout. And me and Abby were like, we should do this every single day before school because like, why not? We don’t have sports right now. So we would go five to six in the morning, every single week. And we like loved it. We didn’t want to go after school because like we were dead by then. But we loved going every single morning. And then that happened until like March like spring break time. And because Abby had like a crush, thank God, I got my permit, like not long after so I could keep on going and I just been going to five AM ever since. </p> </div> <div data-rss-type="text"> <p> Mike Collette 4:04 <br/> and now you’re not in school though. It’s like summertime, but you still come in to the 5am class you could be like a normal kid and sleep till like one o’clock like most kids your age? Probably do. So like what is kept you like in that routine? And that’s what I think is like so impressive. And I’ve said it there’s a there’s like a few kids that have come through like our gym that have done like early morning classes, but you seem to be the most that have stayed like consistent with it. What like what is it about like, coming in in the morning at 5am and you’re just an early morning person like what what’s the deal, Gina? </p> </div> <div data-rss-type="text"> <p> Gina Richard 4:41 <br/> Yeah, um, so there’s a couple different reasons. One reason is just because like I like to get like this morning routine where I just go to the gym and I just feel a lot more productive throughout the day. Like I get the workout in because like I’m that type of person that doesn’t like to go at the end of the day like I’m fully drained as soon as I like the end of the day. A huge part of it is the 5am crew. Like like the 5am MC, you never know how much fun it’s gonna be until you get there. And then as soon as the workouts like done, it’s like the most refreshing thing and the best thing ever. It’s like, Oh my gosh, I’m so happy I went. And like in the morning, like, I don’t seem as excited as I usually am. Because it’s 3:30 in the morning, and I’ve probably been up since 11. And I’m like, dead. But it’s like the favorite part of my day. Like it’s the best part of my day. </p> </div> <div data-rss-type="text"> <p> Mike Collette 5:31 <br/> Now, we just got to get you going to bed earlier. </p> </div> <div data-rss-type="text"> <p> Gina Richard 5:34 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Maurice Richard 5:35 <br/> Yes. She’s so nice. She’s in bed by 7:30, 8 o’clock. So recently, it’s been like a weapon day. Yeah, like 730 used to be like, yeah </p> </div> <div data-rss-type="text"> <p> Mike Collette 5:44 <br/> and then Maurice you, like hockey is like a huge part of like your life and like, obviously, the kids so like the original content, like when Gina started getting involved in doing like, cross it was to like, compliment her, like the hockey training, like dryland training is what you mentioned, when they were like, when they were kids, like, what are the what has as they’re like, what are the benefits then are they using like, maybe his dad and a coach, and maybe you need to talk about is like, you know, this type of training or just like CrossFit, or functional training in general and how that’s kind of applied to like your, your sport? </p> </div> <div data-rss-type="text"> <p> Maurice Richard 6:20 <br/> I’ll start so she’s become a much stronger player, on our feet on our stride, just a stronger player. I’m trying to get her to use that more on the ice, but girls hockey a little bit different than boys. Now you can kind of shoulder them too hard, which I would like if she did, but she she’s not there yet. The other big part of it too, and I’ll kind of jump in on this as well. Is the nutrition aspect of it as you’re prototyping. How much Sam has helped Gina with her nutrition, and also her weight loss. I remember last summer she was playing hockey in a tournament. And she asked me to be honest, and if she asked me to be honest, I’m going to be honest, I told she was probably one of the slower players on the team on the ice at that game. Come to find out you know, we’re talking about you know, her waiting why you know, watch was so slow nutrition was was really not good. So she, she joined in with Sam. Since last summer she lost what 25 pounds. In her speed is she’s gone through a lot fast. I mean, imagine taking off a weighted vest in skating. So huge kudos to the nutrition program their prototype, Regina. Wow. </p> </div> <div data-rss-type="text"> <p> Mike Collette 7:37 <br/> I mean, not even as good as the nutrition nutrition team. I mean, that’s like that’s your you put in that work, that’s you putting in that work. What are some of the takeaways? Or what are the some of the things you’ve learned on like your new on the nutrition journey that you’ve been on Gina, because that’s such a huge part of like performance and any sort of goal. But like, you know, most kids are just going to eat what they want to eat. They’re not focused on the nutrition component, what are your biggest takeaways were the things you’re going to, they’re going to maybe implement or that you’ve learned kind of like for the long haul just in life in general. </p> </div> <div data-rss-type="text"> <p> Gina Richard 8:11 <br/> Yeah. Um, so Sam has been like a really big help with, like, helping me know that like, you can eat what you want. And there are going to be like harder days where like, you eat a lot more than next and then like, you eat like fine the other, but you just have to remember that like food is fuel and that it’s gonna be good for you, and it’s gonna help you. </p> </div> <div data-rss-type="text"> <p> Mike Collette 8:34 <br/> Food is fuel. You definitely need that fuel. Because I know that this is this is when I think you blew a lot of the minds of the five and people is when you did I forgot the workout. We did a workout and they said, See I gotta go to hockey practice. Yeah. Like, I think they were all like, Wait, what? Like there’s if you’re doing more what like how do you like, are you eating between that like, how are you how do you have the energy to go in and, and do that. And then I also want to talk about like, you like playing hockey too, because I’ve seen it’s awesome those videos of like you on the ice and it’s like, He’s incredible. But like, I you find the energy like where do you end in between? </p> </div> <div data-rss-type="text"> <p> Gina Richard 9:22 <br/> Um, so usually before the workout like the CrossFit workout I’d have like something like like a yogurt or like a fruit or something just like to get me somewhere through it. And then I’d have like a light breakfast like overnight oatmeal or something or like a bagel like a bagel thin or something. Nothing too heavy before it because then I like feeling in my stomach as I’m skating. But just like little like carbs that would help me feel throughout the workout and then I go home and actually eat something. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:50 <br/> You’re not eating brownies. You learned your lesson there? </p> </div> <div data-rss-type="text"> <p> Gina Richard 9:56 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:57 <br/> So what’s the what’s the league you’re playing in right now? Cuz you’re not you’re playing with the with like, see like young women. I mean, right like what’s the like? This is I think I don’t think a lot of people know this this is gonna be like news for a lot of a lot of folks and when I share that video in like the prototype group of your like your highlight video, I don’t think anyone understood that you weren’t playing with kids your age necessarily. So can you Mary Morrissey talk about that too? Or do you know? </p> </div> <div data-rss-type="text"> <p> Maurice Richard 10:27 <br/> Well you play with the U-19 flames Yeah, in your club team. And this summer, she was on a U-20 team, but she was playing against girls that were sophomores and juniors in college. So it’s a u 20. League and they were exactly 20 or maybe on the high end of 20. But kids that played D one college matter of fact she played with one girl this summer that was playing for Providence College D one. And she’s going to be a junior this year. So. So she actually plays at a very high level for a 16 year old. She plays against a lot of age 17 or 17. Your birthday was a few days ago. Sorry. Oops </p> </div> <div data-rss-type="text"> <p> Mike Collette 11:07 <br/> Duh, Dad. Yeah, so what’s that like Gina, what’s it like playing with like, you know, 20 year old, you’re 16, 17 years old playing with like, college? Must be intimidating. </p> </div> <div data-rss-type="text"> <p> Gina Richard 11:19 <br/> Yeah, definitely intimidating. Um, when I find out that there’s a team that’s mostly 20 and 19 year olds, it’s definitely, definitely scary. not scary, but it’s like, wow, all right. I’m 17 I’m playing with a bunch of like, 16, 17 year olds, and 19 and 20 year olds, they have a little bit of an advantage. But um, you know, just play like a normal hockey game, and you just play your game. </p> </div> <div data-rss-type="text"> <p> Mike Collette 11:45 <br/> And that’s there must be like a lot of like, confidence that you’ve built, like, over the years and just in terms of getting in and playing with like these people that are a lot older than you like, what do you think is like the biggest difference because I know you want to play like your goal is to play hockey down the road, right? Playing in college. Like, I think like mindset is, like a lot of a lot of people are talking about nowadays and it sounds like you have to have I mean, I knew it wasn’t a hockey. I didn’t play hockey, but I know like, you have to have the right mindset in hockey. What like, how do you how do you describe that? Like, how do you like go into the games? And like what’s your mentality like?I’m I just play like, every single person on the other team is as good as me or trying to like get to that D one level and I have to be the best person on that ice no matter how old they are, how much more skilled they are, I just have to play my game and play it like I’m the best player on that ice. </p> </div> <div data-rss-type="text"> <p> Awesome. How about you? Have you Maurice? What have you seen? Like from the development? You know, being Dad? Are you? Are you coaching too, or just? </p> </div> <div data-rss-type="text"> <p> Maurice Richard 12:51 <br/> I’ve coached for several years. I haven’t coached lately. And now she’s getting up to the higher levels, even though I do have my level five, which is masters. But no when it comes to dad coaching their daughter, prefer not. So the coach of a club team has no kids on the team, which is great for her less favoritism. But she’s been skating since she was probably three, four years old. And everything at the very beginning was all about skating, you know, when you can be a good hockey player, not a good skater. And she’s just loved it ever since. So, but that being said, I have to kind of throw that in there too. So a few weeks ago, we were at dinner. And so you know, she’s really been loving CrossFit. So I asked I mean, she again, hockey has been a passion. And I said Gina, you don’t have to answer you right away. You only have one choice to make hockey, CrossFit. Said I don’t have to think about it, CrossFit. Now, the face that you just made is the face that I made blew me away. So yeah, </p> </div> <div data-rss-type="text"> <p> Mike Collette 13:50 <br/> that’s pretty wow, I did not know that. Wow. Yeah. Why is that Gina? </p> </div> <div data-rss-type="text"> <p> Gina Richard 13:58 <br/> I mean, don’t get me wrong. I do love hockey, but like, just the adrenaline rush and just like the happiness that I get as soon as I walk into that CrossFit gym and then I leave is like, nothing that Hockey could give me. Like a different experience I guess. </p> </div> <div data-rss-type="text"> <p> Mike Collette 14:16 <br/> That’s why your mom tried to class the day. Yeah. Yeah, that’s pretty special. It’s pretty cool. All right. Well, let’s talk more about let’s talk more about CrossFit then because it now that I know it’s like your favorite thing ever. Um, what uh, you know, if you’re going to the gym and make your own workout, what would you what would it be? What are your favorite things to do? Favorite movements favorite exercises? What are your favorite things to do and then reuse that same question to you my man cuz you’ve been you’ve been doing it. You got some got some tenure here too. You’ve been doing this a little bit longer than Gina Yeah. </p> </div> <div data-rss-type="text"> <p> Gina Richard 14:46 <br/> Favorite Things? Well, I mean, if I could do like most like, most of these things, they’d probably be like, pull ups. Probably like front squats, deadlifts, running, burpees you know, take a really tough workout but </p> </div> <div data-rss-type="text"> <p> Mike Collette 15:05 <br/> Do you like the longer workouts, shorter workouts, strength stuff, light stuff, longer stuff? </p> </div> <div data-rss-type="text"> <p> Gina Richard 15:09 <br/> Longer runs kind of like the hero or like the Murph like workouts like those are my favorite. </p> </div> <div data-rss-type="text"> <p> Mike Collette 15:18 <br/> Do you have any one in particular your favorite hero workout? Do you know? Do you remember any outside of Murph? </p> </div> <div data-rss-type="text"> <p> Gina Richard 15:23 <br/> Probably just Murph, like the most standard but it’s my favorite. </p> </div> <div data-rss-type="text"> <p> Mike Collette 15:27 <br/> How about you Maurice? </p> </div> <div data-rss-type="text"> <p> Maurice Richard 15:29 <br/> Same Murph. Murph is great on my merch. But I like to show up. So Murph is one of my favorites. Cindy, which is similar to Murph from my worst his friend, I was the first workout I’ve ever done. And I thought I hated that one. One of the other ones that I really did like was one of the CrossFit Games where was a ton of rowing and a ton of thrusters? Like 27 down. Oh, yeah, that was the one time I thought I could see God. Like, I stayed on the floor for like, 45 minutes. So, </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:05 <br/> Right there with you. I remember that one, too. I forget what that was. It was like, I think it might have been like 1414 or 15. Yeah, something. But yeah, it was like 15, five, maybe or 14. One of those was the last one. I remember. That was a torture. Yeah, that was that was pretty gnarly. Um, I was just gonna ask you guys something, and it totally just just passed me. Oh, this was gonna ask you. So considering that you’re like a CrossFit addict. Now Gina and Marie, since you’ve been doing like, kind of involved that prototype have been here for like, almost near our inception. So that’s 2013. So eight ish years, which is kind of crazy to think about. What would you tell someone that’s never done? Like crosswords never been to a project before? Like, what would you? How would you describe like what we do? or How would you describe CrossFit? Or, you know, this type of training to them? Are you asking me my, both you both you How would you How would you guys describe it? Or like, how would you? Um, I guess, like, what would you tell them? Like is like a lot of people? You know, it’s intimidating, right? That’s like, the biggest thing, it’s like an intimidating thing, right? crosswords intimidating, that sort of stuff. Like how would you? Or what would you say to, to maybe one of your friends or something like that? </p> </div> <div data-rss-type="text"> <p> Gina Richard 17:28 <br/> Well, like he said, When do you hear CrossFit? It’s like, oh, wow, CrossFit. That’s like, intimidating, but I would just tell them that no matter what, you can always scale the workouts but even though the workouts gonna be hard, like not only will you feel so good after it physically, but mentally, like everybody around there just makes it so much more fun that it’s like half the workout, half the people in it just just amazing. Like, I don’t know how else to explain it. Besides that. </p> </div> <div data-rss-type="text"> <p> Maurice Richard 17:59 <br/> Having been doing the workouts for a while and being older and 56 this year. I’m less afraid to Well, I am less afraid to scale before I would try to do everything our racks keep up with the younger kids and all that stuff. And now I just want to go work out and feel good at the end of the day not be sore. Like for example, pick the workout Monday was deadlifts. The prescribe was 185. I did 135 and that was okay because I wasn’t sore all week. But I got a good workout. And so as I’m getting as I’m getting older, I’m not afraid to scale and be okay. And the thing is about your gym is there’s nobody that’s judging you. It’s a very friendly gym. It’s I think you said it best it’s your as much in the relationship business as you are in the fitness business. Everybody there is terrific. no judgement. Everybody you know fist pumps everybody’s terrific there. We love everybody there and that’s probably a big part of why Gina loves it loves the five m loves the five man crew. She’s She’s part of their group. They’re, you know, they took her in so so we love it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:03 <br/> Part of the tribe 5am tribe. I love it. All right, so I want to get into this Spitfire round of questions. So visceral, don’t think about it too much. I always say that I’m going to change these questions, but I never do. But with that being said, My Favorite movie of all time, favorite TV show of all time. And what are you currently binge watching? Gina you go first. </p> </div> <div data-rss-type="text"> <p> Gina Richard 19:33 <br/> Favorite movie? Probably the first conjuring. Favorite show is probably friends. I watched that every day with my mom it’s always on the kitchen. </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:46 <br/> That’s awesome. </p> </div> <div data-rss-type="text"> <p> Gina Richard 19:47 <br/> Um, what I am currently binging. I mean, probably friends because I don’t really watch TV. So that’s probably what I’m binging and the office. </p> </div> <div data-rss-type="text"> <p> Mike Collette 20:00 <br/> Like the friend or the office, you can just watch it on repeat and watch the same just as soon as it ends. you restart it back over. It’s one of those shows, horror movies. I didn’t know that. Yeah, so horror movies and friends are in the same you know, same center. Okay? I like that. Maurice how bout you? </p> </div> <div data-rss-type="text"> <p> Maurice Richard 20:19 <br/> For movie I’d say Indiana Jones I love that anything comedy will feral stepbrothers was awesome. Old school loved it so you know just love to laugh. So so that was probably for my movies. For do you say series for your favorite TV show? Probably favorite TV show lately is been watching Ted now. Well, for TV show. It’s kind of a strange one. It’s a weird one. But it’s something me and Sheila do together like our together thing, which is weird. Bachelor and paradise for the Bachelor Bachelorette. And we watch it together and we have a drink and laugh and it’s like a stupid kind of show but but we have fun. Watching it together. Ted last Oh, we binge that first season. That is absolutely terrific. If you haven’t watched it last, so watch it it’s you end up watching it and you feel good at the end of every show. Just feel good. So, </p> </div> <div data-rss-type="text"> <p> Mike Collette 21:15 <br/> What it is on, Netflix? </p> </div> <div data-rss-type="text"> <p> Maurice Richard 21:17 <br/> Apple </p> </div> <div data-rss-type="text"> <p> Mike Collette 21:17 <br/> Oh, got it. Ted last I got to look at that. I’ve watched all the office and friends. So you know, I’ve already seen it’s very seamless and I’m and I’m not I’m not a horror movie person. Do you know so? probably not going to be watching the conjuring, but anyone out there? Does if you haven’t seen it, check it out. Alright, next question. Favorite musician, band or music artists of all time. </p> </div> <div data-rss-type="text"> <p> Maurice Richard 21:41 <br/> Lately I’ve loved country so Luke Combs I love any kind of you know songs with a story a good story. I love it. So Luke combs, country. </p> </div> <div data-rss-type="text"> <p> Gina Richard 21:52 <br/> Oh God, Shawn Mendez. Big Shawn Mendes fan. </p> </div> <div data-rss-type="text"> <p> Mike Collette 21:56 <br/> There we go. Have you had to listen to one song or is your life what would it be? Um, doesn’t need to be by Shawn Mendez. </p> </div> <div data-rss-type="text"> <p> Gina Richard 22:03 <br/> All right. Um, honestly, probably Stitches by Shawn Mendez. </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:09 <br/> So it is by Sean Mendez. Got it? Maurice, yours? </p> </div> <div data-rss-type="text"> <p> Probably beer never broke my heart. </p> </div> <div data-rss-type="text"> <p> There we go. All right. I don’t think you’ve heard that song. But I will. I will listen to it after this. Okay, last question in the Spitfire around. What is your favorite hobby to do outside of working out and going to the gym favorite hobby. Could be like leisure, it could be stuff to do with family friends, what’s your favorite thing to do? </p> </div> <div data-rss-type="text"> <p> Maurice Richard 22:38 <br/> I really don’t have too many hobbies. Like I said, I work a lot. I’ve been trying to go to the gym more lately. I used to golf. I don’t have time for that. It’s just too much shine. So my time is just me and Sheila will go out for a drink and dinner. You know, just quickly. So that’s about it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:54 <br/> And watching bachelor bachelor, Bachelor in paradise. </p> </div> <div data-rss-type="text"> <p> Maurice Richard 22:57 <br/> Yeah, keep that on the downlow though don’t tell anybody. Right, so nobody’s watching this, right? </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:02 <br/> It’s on the internet dude everyone’s gonna know. Everyone’s gonna know, everyone’s gonna be watching this episode. Gina, how about your favorite hobby? </p> </div> <div data-rss-type="text"> <p> Gina Richard 23:09 <br/> Yeah, kinda like my dad, I don’t have any hobbies. Like, I just go on my phone and like watch TV. But like I don’t have any like, set in stone hobbies. </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:19 <br/> Hockey. I guess you count that? </p> </div> <div data-rss-type="text"> <p> Gina Richard 23:22 <br/> I guess. Yeah. Yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:25 <br/> You’re an athlete. Come on, that counts. Um, all right. Well, this is awesome. There was a lot of awesome information in here. I think folks are going to be really pumped to hear this community conversation. So thank you both. For being on the community conversation. A means a lot to me means a lot to everyone that is listening. And then for you folks that are listening right now appreciate you tuning in to commute conversation. Remember, every Monday, we have a new community conversation to get your week started. So Gina and Maurice, thank you both for being on today. I appreciate it. </p> </div> <div data-rss-type="text"> <p> Maurice Richard 23:56 <br/> Thank you Mike, appreciate it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:58 <br/> You’re welcome. </p> </div> <div data-rss-type="text"> <p> Transcribed by https://otter.ai </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-41-the-community-conversation-gina-and-maurice-richard-family-fitness-fun/"> Ep 41: The Community Conversation-Gina and Maurice Richard (Family, Fitness, Fun) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 29 Aug 2021 20:26:00 GMT http://www.prototypetraining.com/ep-41-the-community-conversation-gina-and-maurice-richard-family-fitness-fun/utm_sourcerssutm_mediumrssutm_campaignep-41-the-community-conversation-gina-and-maurice-richard-family-fitness-fun thumbnail http://www.prototypetraining.com/ep-40-the-community-conversation-nutrition-edition-how-do-your-weekends-compare-to-your-weekdays/utm_sourcerssutm_mediumrssutm_campaignep-40-the-community-conversation-nutrition-edition-how-do-your-weekends-compare-to-your-weekdays Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype!  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on The post Ep 40: The Community Conversation Nutrition Edition – How Do Your Weekends Compare to Your Weekdays? appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/08/weekendsweekdays.png" alt="A man and a woman are standing next to each other on a poster for the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype!  </a>  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! ( <a href="https://prototypetraining.com/ep-39-the-community-conversation-coach-brian-zancewicz/"> C </a> <a href="https://prototypetraining.com/ep-35-the-community-conversation-nutrition-edition-is-sugar-bad-for-you/"> he </a> <a href="https://prototypetraining.com/ep-35-the-community-conversation-nutrition-edition-is-sugar-bad-for-you/"> ck out our last </a> <a href="https://prototypetraining.com/ep-39-the-community-conversation-coach-brian-zancewicz/"> episode here! </a> ) </p> </div> <div data-rss-type="text"> <p> For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Hally will be discussing  <b> If Weekends Should Look Different than Weekdays. </b>  If you’re looking to learn more about nutrition for yourself or pick up some good eating habit tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-40-the-community-conversation-nutrition-edition-how-do-your-weekends-compare-to-your-weekdays/"> Ep 40: The Community Conversation Nutrition Edition – How Do Your Weekends Compare to Your Weekdays? </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 25 Aug 2021 18:10:00 GMT http://www.prototypetraining.com/ep-40-the-community-conversation-nutrition-edition-how-do-your-weekends-compare-to-your-weekdays/utm_sourcerssutm_mediumrssutm_campaignep-40-the-community-conversation-nutrition-edition-how-do-your-weekends-compare-to-your-weekdays thumbnail http://www.prototypetraining.com/ep-39-the-community-conversation-coach-brian-zancewicz/utm_sourcerssutm_mediumrssutm_campaignep-39-the-community-conversation-coach-brian-zancewicz Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 39: The Community Conversation-Coach Brian Zancewicz (Journey Unfiltered) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/08/Community-Conversation-1.jpg" alt="The community conversation episode 39 coach brian zancewicz" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a> The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-37-the-community-conversation-coach-joe-black/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 39th episode of The Community Conversation and today’s guest is Prototype head coach, Brian Zancewicz! You won’t want to miss this episode as it’s a good one! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:03 <br/> All right, everyone. Welcome to the community conversation today we have head coach Brian Zancewicz-awicz. Sorry it’s just Zancewicz on the community conversation today. I’m super pumped about this because, you know, Brian and I are the ones that kind of started Prototype-and we were the first ones and doing everything, so this is like a special community conversation. I’m sure everyone’s gonna be listening to this. But Bri, thanks for being on. I think it’s like that 38 to 39th episode of The Community Conversation. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 0:34 <br/> That’s awesome. </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:35 <br/> Yeah, man. So I know your story pretty well, Bri, because I’ve known you for like, geez, 10, 11 years now. But I don’t think everyone at prototype-even our coaches, might not know like your story. So would you mind just kind of, you know, starting there, like, how did you get into like the fitness industry? What was your like, journey into this industry? Like, everyone’s is different and, yeah, that’d be awesome. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 1:02 <br/> Yeah, absolutely and so, um, long story short. My stepfather. So my stepfather and my mother have been together for 30 something years now. I was probably 9 or 10. Right. And that’s when, you know, you big Al, you’ve met big Al a bunch of times. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:18 <br/> Fanny pack. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 1:20 <br/> Yeah dude, Fanny pack Big Al. So, </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:23 <br/> You’re that big you’re gonna wear a fanny pack. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 1:25 <br/> He can do whatever he wants the scariest man alive right there. But he was a competitive power lifter, right. So a competitive power lifter, and he trained a bunch of people, right? He trained people for powerlifting, essentially. And both nights and they obviously got together and like, long story short, I would spend all my free time with him. As he trained people. He’s a prison guard as well. So he worked 3 to 11, sometimes 11 to 7. Got the middle of the day open. So and it’s summertime vacations, I had no place else to go. I’d hang out with Big Al. And we go down to the gym. And you have people come in and retrain them throughout the day, including myself and be quite honestly, I was the biggest pain in the butt alive. I used to cry. “I don’t want to work out”, “This sucks”, “You’re stupid Al”. Long story short, I look back at it, 30 years, and that’s the best thing that anybody had done for me-was to force me to kind of move my body and exercise-he didn’t care if I was the best powerlifting world best whatever, right? But he knew the mental state or if you want to feel better-to feel better about yourself, you had to move your body workout. And at that time, it was extremely overweight, I was a fat, angry kid, right? You can sum it up with that, right? And I remember this one time, actually several times he used to make the right stairs, right? He’d bring me out at night. And when he got home, he’d be like, Alright, Brian, you gotta run up and down the stairs. 50 times. And I remember and force me to do that. I’m running and crying and like, just putting up like putting on a show. Right? dramatic. And I’ll never forget this. I was coming down. I was crying. He’s like, good, Brian. It’s good. Cry, cry a little more. It burns calories. Keep going. And basically like, that, was it and here I am. But again, </p> </div> <div data-rss-type="text"> <p> Mike Collette 3:09 <br/> Did you rebel against the crying cuz you like, I don’t want to burn calories, just like I’m gonna stop crying. Because that’ll be like the biggest parent hack ever for like-I’m not a parent but I can only imagine that like, there’s these like secret hacks that all you clever parents out there use on your kids. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 3:28 <br/> Well, no. So that’s a that’s a it’s a win-win tho right? So again, friends, and you stop crying and just do it. And that’s what you’re trying to accomplish. Right? You’re trying to get this person to do what they you know, it’d be good for them. And they don’t want to do. Right. And we kind of deal with that quite a bit here. Right, actually, not here necessarily. But in previous jobs, they had previous chairmans, people come in, and, you know, they want results, and they don’t want to put the work in here. Here, we don’t necessarily have that problem we deal with very driven like-minded people here which is refreshing. But anyhow, I’ll continue on with that. Right. So fast forward, you know, competitive power lifter, I’ve been doing this great here my back a few times. Kind of get out of it by the time I graduated high school. And again, long story short, in those times off-and-on some, you know, like, significant, like, substance abuse problems, right? So, deal with that kind of come out of that, right? kind of change things around like changing my lifestyle, then I never revert back to that, right. Another go of substance abuse and bad behavior and destructive patterns, things like that-run into some problems here and there. Again, periods of function dysfunction, as I get a little bit older right now I’m in my early 20s. And I you know, not even 21 yet and I’ve already like, quit drinking several times. I could drink quit doing drugs, several, right. So it’s all before 20 years old. Working a few jobs here and there, but continue to like, exercise and the interest in these things and know and having the hope of one day maybe, you know, being a trainer coach, right. So work construction for a couple years, hate every minute every day of it right. And I remember one day I was working for myself was working down in Rhode Island and driving home and like, I’m not I’m not going to do this anymore. I’m not going to do this. So like I called my friend who was a trainer at Gold’s Gym in Millis. Right down I think it’s 109 I think it’s down in that area, right? And you’re like, sherborn over. I was like, </p> </div> <div data-rss-type="text"> <p> Mike Collette 5:41 <br/> What old are you now? </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 5:44 <br/> At this point, I was probably 22. Right. So I skipped like, I left a lot of left a lot of area over there. Because there’s a lot there’s a lot to that. I’m trying to just get to like where we’re at now. And point 22, 23 right now and I’ve cleaned up this point, right? I stopped drinking, stop doing drugs. Okay, you know, I’m not as destructive mentally still. But like not as outwardly destructive, as violent, right? I call him Uncle Mike, what do I have to do to become a trainer and he’s like, “Alright, you gotta start off and get your certification”. Like, okay, I’ll start with that. So I get like an online certification. Fast forward probably a month and a half later, I show up in the Millis Gold’s Gym. Right, you walk in really nice people work there. Brian here, here’s an application moment when you get started right away. I’m like, Oh, perfect. Give me a shirt that says trainer. And they look out to the fitness forums, they actually pretty good sized gym to, like, here’s your shirt. Now go talk to people. I’m like really? Say, yeah, go talk to people get to know people. And you know, and go from there. And from that day on, I quit my job, and I was a trainer, just sent off into space. And Michael Titus and most coaches in terms of status, when you first started training, you don’t get paid. So this is all unpaid floor time you walk around, trying to talk to people and get them, convince them to come have me help them. Fast foreward a few months later, I had practiced this and I known I need to do this and get better at this. So I just did it because I didn’t have any choice. And again, maybe a side story to me and Lisa are going to get married a few months. And you know, we’ll get married and like, hey, Lisa, I come home, and I will quit my job, I’m a trainer now. This is one day, right? This is when I quit my job a trainer. She’s like, Oh, that’s great. And she kind of kind of went with it. And I’m like, that’s it. That’s all Alright, I thought you’re gonna be a little more resistant she goes and she’s she’s the type of person like if it’s not, you’re not happy doing it. Don’t do it. Right. You know, and now she’ll tell you now she was obviously a little nervous at the beginning but again look fast forward now almost 41 years old and we’re here at CrossFit Prototype and there’s no place I’d rather be, no place I’d rather work in there’s no group of people I’d rather work with be quite honest with you. Again, there’s a lot more there’s a lot more there’s many more side stories in there and they’ll have different depressions but again, that’s that sums up that’s the big picture right there of how I how I got here and go into a little bit how I met you. And obviously I know I listened to your podcast, we sigo Mike Scott right so early 20s I’m working in a gym right we come across this guy’s and Donnie me You met Don? Yeah, yeah. getting it done. Right Mike? </p> </div> <div data-rss-type="text"> <p> Mike Collette 8:38 <br/> We did fight club with Don. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 8:39 <br/> Yes. So </p> </div> <div data-rss-type="text"> <p> Mike Collette 8:41 <br/> Don Croad. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 8:42 <br/> Don Croad, big influence in my life right there. </p> </div> <div data-rss-type="text"> <p> Mike Collette 8:47 <br/> Hold on so this is at Gold’s Gym? or before Gold’s Gym? </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 8:50 <br/> Fast foreward I get another full time job at Global Fitness in Stowe, Massachusetts. </p> </div> <div data-rss-type="text"> <p> Mike Collette 8:54 <br/> Yeah, so how long were you at Gold’s Gym for? You’re a twenty-two year-old, first training job Gold’s Gym Millis and then you were there for..? </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 9:02 <br/> Probably a year. I was probably then we had moved. So we lived in. We lived in Milford at the time and then Millis is like the next town over. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:11 <br/> Oh got it, yeah. You and Lisa got married and moved to Belford. Got it. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 9:14 <br/> Yeah, no. Yes. We moved to Milford right. And then we met my mother had a house we want to host in Lancaster, Lancaster mass that’s like, that’s route to in the middle of nowhere. Right. So we moved out there. And it was an hour and a half the drive to Millis and it tried to drive an hour and a half to catch a 5am appointment for somebody became unmanageable, right and get about three o’clock and I’m like, I can’t do this anymore. So eventually I switched jobs and worked it out. And still it’s called Global Fitness and a good friend of mine still the stage name is Dave bunny gave me a shot, right full time gig insurance, all that stuff, right? So like a real a real job for you. All right. So, you know same thing though. You walk around, talk to people and by now i’ve become good at it. I can talk to people I can get and get people engaged and get people not doing have me help them. Right. And there’s one guy in here His name is Don, right? Real nice guy. Not the most intimidating fella. But you hear stories about your whispers about my professional fighter. And he was he had he had retired at that point. Oh, but he had been professional fighter for years. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:17 <br/> And like, early stage UFC, right? </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 10:25 <br/> Yes, very cool early stage. </p> </div> <div data-rss-type="text"> <p> Mike Collette 10:28 <br/> Bare knuckles yeah. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 10:28 <br/> Only thing you couldn’t do is poke someone’s eyes and special. It was the only through the groin, that throat whatever it anything went. And he had been involved in this for years. Right. So I was intrigued. I was like, Oh, well done. He’s like, yeah, my previous life. I was like, You know what? I do like jujitsu. Now I do some of the mixed martial arts still, right? But, you know, I’m not really as angry as he I’m like, Oh, wait, well, he invited me down one day to, to roll right. So we need to get started. You roll, right? So invited me down and instantaneously, like, instantaneously, right? We’re probably an hour and a half, two hours. And I remember turning bright light a few times. And in having excused myself going here, and it’s throw up. Right? Now, this is somebody that’s been active. All right, they’ve lifted weights, football, basketball, whatever it may be. And come down here and it was an eye opening experience. To roll with this guy who is not much bigger than Jon, right? A guy that’s not much bigger than john, right? And remember him just twisting me sideways, up and down and not having any clue what’s going on. But I thought, This is great. I want to do this. So again, fast forward a few years later, we’re legitimately going now have two half hours punching each other in the face for again, for an hour, we have two hours. And I thought it was- </p> </div> <div data-rss-type="text"> <p> Mike Collette 11:22 <br/> Is this in Stow? </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 11:56 <br/> Yeah. So and we actually had a training with a training facility in the next town over near 45 minutes away. It was an old office building that are used. </p> </div> <div data-rss-type="text"> <p> Mike Collette 12:06 <br/> That’s where I did Fight Club with you guys. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 12:08 <br/> Bill Duggins father had, he’s a property manager of leash the data terminal is an old, old building that has like office space in it and basically be fighting between cubicles, right with NASA that’s on the ground. And they get ringworm on those mats, they still get it to this state pops up, pops up all over. </p> </div> <div data-rss-type="text"> <p> Mike Collette 12:28 <br/> So gross. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 12:32 <br/> So Oh, my, oh, I’m going to be a fighter. This is what I’m going to do. And then fast forward a few years. I have my son Marshall. And I’m like, I’m not doing that. That’s not that’s not the life for me. And then united again, might be kind of jumping around a little bit here, too. That’s that’s how my brain operates. I brought Mike Scott a mutual friend of ours down to facility to roll with us. When was this now? Like? A year? Yes, probably. What year is it? Now? This is probably </p> </div> <div data-rss-type="text"> <p> Mike Collette 13:05 <br/> Gonna be like 2010, 2011 maybe? </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 13:08 <br/> It’s actually probably. 06, 07. Oh no, I’m sorry. I’m down there 06, 07. Fast forward. 2008. On Boston sports. Right. started training this guy Mike Scott. And he had always been interested, yeah, he’d done Taekwondo. And he’s like, all brilliant. Like, I want to train with you. I want you to get in better shape. And I heard you do these things. I’m like, yeah, I’m like, absolutely. I do these things. And I’d love to have you down sometimes. But he’s like, okay, but I want to make sure I get in shape first, right on arm, like, whatever. I know. That’s not how it works. But I’m like, okay, I go along with it training for a few months. And then one day I’m like, you know what, alright, like, I think you’re mentally and physically ready to come down with us, comes down with us. And same thing, first day hooked, can’t get enough of it, looks forward to the next time. So we go on and for a few months, I’ve been training back and forth I train at 5am I get promoted to the fitness manager. And at this point, I think he would been there for a few months already might be at PSC for a few months already been when I got hired? </p> </div> <div data-rss-type="text"> <p> Mike Collette 14:15 <br/> In 2010, 2011 yeah. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 14:18 <br/> So James Maloney mutual friend of ours, I moved to a different job and I took over as a Fitness Manager. So I no longer train if you’re like, Oh, we got this trainer Mike lead. I think she trains great guys. We train train with them, and then get might get you down. Mike might convince you to come with them </p> </div> <div data-rss-type="text"> <p> Mike Collette 14:38 <br/> He didn’t train with me, he trained with Zach. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 14:42 <br/> Oh that’s right cause..Okay he trained with Zack. And somehow you guys got to talking and he came down. </p> </div> <div data-rss-type="text"> <p> Mike Collette 14:53 <br/> Yeah that was like a networking thing that I was talking about the networking group and then yeah, and then that’s when I came in with you guys because I know exactly we’re talking about with the feeling like white and feeling your puke. I didn’t get hooked into it like you guys did more terrifying for me because I had zero martial arts fighting experience, but it was like, it was an incredible workout. For sure. But I was more interested in I was more interested in the GHD machine that was on the other side of the room. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 15:27 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 15:28 <br/> That’s cool. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 15:29 <br/> This is great, man. This is gonna be a rink we had rings set up to with the whole way the whole setup right there. Like the range, right? Yeah. Right away, but like, Oh, this is fun. This is great. Right? And, you know, bring it back to the same moment, right? You guys were driving home. I was driving on the same point. And you guys call me like, we want to you want to start want to start a gym and start a CrossFit slash mixed martial arts? And then what? Six months, nine months later? </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:00 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 16:01 <br/> And now we’re here, right? Like, that’s a big gap to between that point and where we are now. But that’s pretty much how it happened. Oh, I’m sorry to Oh, wait. rewind it rewind to 2008 my friend and mutual friend of ours, Bill Douglas, like you gotta you gotta check this in. This is at the point where, you know, where I’m actively in the Taekwondo jujitsu and mixed martial arts is like you like this stuff. You really love this stuff. Check this out. It’s called CrossFit. I’m like oh, I’ll check it out. So this is probably again rewind I’m sorry I’m jumping around so much. Probably 07? right here check this out my online it’s gonna watch the videos but this is great. I’m gonna check this out. I signed up the certification I was there probably a month later and just overall me getting my level one certification this is point two and CrossFit wasn’t wasn’t necessarily mainstream or really even knew about it. Right. Some of them the middle was at a state police barracks in the middle of nowhere a basketball man just right outside of Waterville Valley and are going in there and this is it’s strange how they do it. But right away it was it was go right away. They’re screaming at us. I remember like using a kettlebell and getting out of this league mcenaney asked which them is and which must be did 50 times and I was like, Oh, this is I’m gonna want to get away with this back and back where I live and back where I workout but I like what you got going on here. I kind of like the methodology as it’s like go short, intense, faster workouts. And again, I was hooked from there. I mean, in the end, that’s what we do now. It’s 2021 we’ve been here since 2012. Right? So it’ll be it’ll be almost 10 years. </p> </div> <div data-rss-type="text"> <p> Mike Collette 17:52 <br/> We’re going on nine years in </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 17:55 <br/> July </p> </div> <div data-rss-type="text"> <p> Mike Collette 17:55 <br/> In 12 days nine years September one basically is the nine year anniversary. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 18:04 <br/> You were here inside right Karen shut down before it was it was Jim Cameron coming in here with your with your stpe-brother Bob and tearing it up off the walls. </p> </div> <div data-rss-type="text"> <p> Mike Collette 18:15 <br/> Yeah we were ripping off the the panels on the walls from the children’s clothing store. Which those the original panels are still on the front of the wall where the like the chalkboard is now but that all those things weighed like those were like maybe four by six three by five something like that giant like no way to take them off the wall they weighed like 100 pounds each. They’re on all the way in Yeah, that was all around the entire place. There was a wall at that last pillar in the back of the gym. There was a wall that separated it was a small room back there there were the changing rooms there’s two changing rooms that we had to like destroy and you know lay down all the mats over all the carpeting and all that sort of stuff. And yeah, that was a lot of work. I think the most work was pulling all those mats in on that million degree day with the whoever drove the was like how many 1000s or even just like 1000 of those four by six Thomas forget who drove them over here in a dump on the ground. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 19:25 <br/> Donny, Nicole Moore’s step-father. </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:28 <br/> That’s right yeah, yeah. Yeah, they were like how do we get these off the bed of the truck there’s like weighs like 1000 pounds. And they just like he was like one of those like, I remember like, what are those forklift things? Yeah, he’s one of those and it was so heavy that it like tilted it down. And then I remember like, he just uses a kind of scooted off the bed of the truck and smash all over the ground ready to pick them up. You know, these things don’t break so it’s a rubber mat and fold it over doesn’t matter. Pull them in with nothing. We got them all in there between like me, you and I don’t know one other person in like 3040 minutes like I remember timing it and like we’re just for time. It was exhausting. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 20:07 <br/> Gary showed up. Gary showed up in his truck. We’re dragging him in. We got I think we got like half the men-we’re dragging it to the front. He’s like, I got this truck. Why don’t you just put them on the bed of my truck and I’ll drive to the front entrance. You pull them off, right? It’s like, oh, Garrett, why so smart. </p> </div> <div data-rss-type="text"> <p> Mike Collette 20:29 <br/> Working smarter versus harder with that was not in our DNA back then. was all excited. So you were you so just so everyone knows. So you have been training like in this like, personal training group training, like fitness? Training specifically, for by my calculation here like 19 years? Yep. Almost, it’ll be 20 or 2002 is when you got your your job at Gold’s Gym doesn’t do before and moved in. With isto Lancaster you and Lisa got married. I’m curious, I want to ask you about how you and Lisa met in 2008, you went to BSc and then 2012 Prototype, and that’s where we are now. And it was like 2011 I think was like when you were like the fitness manager of BSE. So you mentioned like that, like you quit your construction job in like 2002 and then started training at Gold’s Gym. Like what made you make that like decision outside of you hating doing the construction, but like, what, what like, led you to? I want to do this because you said you had like experience doing powerlifting? like Big Al is like a trainer powerlifting trainer? Like, what was the like, what? connect those dots? I don’t know that. I don’t know if you mentioned that. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 21:52 <br/> I didn’t really have any clue what I was going to do. When I graduated high school. I remember wandering around town, what the hell am I going to do? Any In fact, there’s a lot of stuff that happened in between there. And this, the only time it was happening was at the gym, right? exercising. And I’m like, Oh, this is really positive. One of the only positive aspects of my life right now. Or one thing that I really enjoyed that that that I know is going to help me. And I knew construction wasn’t people that I worked for work with weren’t. I’ll say they’re bad people. Right? I worked with some bad people that didn’t really care about what you did, as long as the job was done. And I knew the way my personality was, I probably wasn’t going to be alive for right, because this is when I was in like the throes of addiction, right? hiding it. Like all any any and all the bad shit you think of like, that’s pretty much where I was at, right? And I cleaned my act up a little bit at that point. And I’m like, I got to do this, like I know. And we talk about this sometimes too. In our meetings, I’m a very black and white person. And sometimes that’s a bad thing. But in this case, it was a very good, very black and white. I’m like, I’m not doing this anymore. This is what I’m going to do. And I threw myself into it. I got every publication, every book I could possibly get my hands on. I memorized like glossary terms of your definitions of things. And I just threw myself into it. Because I knew if I wanted to make a living doing this, that’s what I was gonna have to do. And that, again, brought me brought me here gave me gave me opportunities that I would never in my wildest dreams ever thought of, it’s funny how things work. You put the effort in and opportunity comes right? </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:48 <br/> How long have you been? How long? Have you been sober for Brian? Probably, or when did you stop? Like, you know, you made that decision to just change your life. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 23:59 <br/> So by the time I was like, about 16-22, 23 I probably got sober 16-17 years 1616. So you might have to support those timelines a little bit more. might have been again, I have some foggy, very, very foggy areas of my life my early 20s probably 16, 17 years maybe a little bit longer by now and honestly don’t even remember at this point. That’s a whole different podcast right there. As far as like when I stopped when I really stopped doing really stuff is the self destructive behavior. Yeah, so let’s say 17-18 years, maybe like that. A little fun. Yeah. I don’t miss that man. Don’t miss that. And he had at that point too, at 22-23, when I stopped, I’d already been seven or eight years off and on doing real bad at bad shit. And you know what the funny part he was like, doing all this bad shit, I’d have moments of clarity and I make it to the gym, I’d exercise a few things for myself. And that was revert right back to that behavior, doing things that are not that people shouldn’t do. And I’m convinced to if I, if I stayed on that path, I’d be I’d be long, I’d be long gone by now. I remember, I remember she was senses where I’d wake up. And I very rarely had a hangover. Because I just didn’t stop drinking. Right? I wake up sometimes finally shaking. And we’re sitting down at a diner with one of my old boss guys real not not a good dude. I couldn’t pick up a spoon. I was saying, I can’t pick up this phone. I go back, we go back to the job site, I get in the back of the car and get into another 30 pack or a 16 ounce waterproof, whatever, maybe that day. And it’s funny too, because like when you do these things, remember driving down the street, drinking whatever this is and ever not caring or not caring to her driving drinking, like, half blacked out driving on the road. And like all this is gonna end poorly. It’s either gonna be dying, I’m gonna stop. But right now I don’t, I don’t really care. I’m just gonna continue on my day. And this went on for a while. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:36 <br/> was what was like, and I mean that for this to kind of go down this route. But I appreciate being so open talking about it. Does that was that like the hardest thing for you to do? Like ever in your life was to was to make that decision or just to change your, your path like was that? And you boil it down? Was that? Because it sounds like it’s incredibly hard? </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 26:58 <br/> Well, it was and it wasn’t. Because long story short, I was in a real bad way one night, and I was I don’t I very I vaguely remember calling out. It was I don’t know what time it was. But I was all sorted to my name. And we were calling me I need help. And I hung up the phone. He had no idea where I was. I was actually house sitting for my father at the time. And I think he and my mother might have mentioned that I was there. And he had left work. He worked and keyboard 311 at night and he picked me up that night. That was it. That was the last time you ever drank like there was when he picked me up he brought me back to this house and essentially locked me in the house for a few days. Like he wouldn’t let me out of sight the time off work he’s like I’m not gonna get my site the next four or five days and he will shut up and this point to it I broken up long story short it broken up with me and he said broken up because I was also with a messed up but no one no one should be around that. And he locked me in the house for a couple of days and remember shaking, sweating throwing up. Like this is no way go through life. And he basically gave me it she’s like, here’s the here’s the choice. You can continue doing what you’re doing. Probably live in a cardboard box and die probably pretty quickly, right? Or you can stop and have whatever you want. And I was like you know what, it’s pretty easy choice right there. And I stopped and now I have two Healthy Kids life house. Like Good job, like good people that I work for work with. I just no place I’d rather be and this is given the choice. Like I was lucky enough blessed enough to have somebody like the Alamo life helped me straighten this out. And again, here I am, like cut the shit. Black and White stop. Like sometimes black, my great but sometimes that’s what you need to do. That’s what you need to get be given a choice you can live or you can do it is that easy. For me it was I can only speak for myself. And again, like I I enjoy helping people and I enjoy… Jeremiah very good friend of mine frameworks to like he’ll joke sometimes enemies venomous life coach and, you know, anything that I can do to help somebody you know, again, because you gain wisdom through experience, right? So they experienced a lot of bad emotions and a lot of bad stuff. And, you know, it’s been anything I can do to help somebody. If I can share some of wisdom that I’ve had that I’ve gained through experience. If I can help other people with that, and I’m all for it. Because I’ve had many, many people help me throughout my life that really Didn’t need to didn’t have any business to or didn’t have to write. And again, what goes around comes around, right? The more you helping people, the more of the things are gonna happen to you. And again, it’s just gonna it’s gonna spread and you know, this might not be energy guy, right? So what kind of energy you put out there? Are you putting the energy out there to help or are you putting out to take right and to put the energy out there to help it comes back around? Again, we have a lot of great people in this facility that you know, at the drop of a hat would do anything for you. Right and that’s and that’s a testament to you as well Mike right it’s us you’re the you’re the you’re the you’re the you’re the piece that holds it all together. Right I get a little wacky sometimes I get off course and you put me back on right same thing your brother right I look your brother like like I know if I talk to your brother’s gonna give straight and I appreciate that a lot. Jon the truth Telenor? Yeah, tell us so do big, which is my life here, Jon and, and yourself, Mike have helped me. And I spend more time with you guys, I think than I do probably anybody else? Oh, not not as much now. But before you like, be 14 hours a day with Jon and Mike. manage to not strangle each other? </p> </div> <div data-rss-type="text"> <p> Mike Collette 31:16 <br/> Yeah, I don’t think Jon and I would win that battle against you since you. Yeah, I wouldn’t. I wouldn’t want to Yeah, I already already know that. I’m not gonna try that. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 31:26 <br/> As you get older get more mature. I don’t want I’m the non passive, non violent person. I know how things change over the years. </p> </div> <div data-rss-type="text"> <p> Mike Collette 31:37 <br/> It hibernates in you, though, that needs to come out. I’m sure if you come out. If there’s a if we if you poke the bear. Poke that. Have you poke the bear? How did you So did I switch gears? Because I do appreciate you just talking about all that. I feel like if you guys whoever’s listening right now, if your fucking eyes aren’t watering, I mean, I don’t know what you’ve been listening to. Because this is just an incredible story. Again, I know all this stuff. But it was just, it’s, it’s it’s really incredible to kind of hear this, Brian. I mean, I really appreciate you sharing this. And but again, not just not to just switch gears so abruptly, but how did how did you and Lisa, me and for everyone that’s listening. Right now. You? If you you know, Brian, you have to know Lisa, because she’s done like over 2000 classes at prototype. I mean, I think she rarely misses a 5am. And if she misses 5am she’s probably come in at six and like, you know, I mean, just because whatever. But how did you guys meet? Like, what what was that? Like? It sounds like she was a integral component of you kind of making this like, transition and decision to get on a path of like sobriety like, well, how did you guys meet? </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 32:55 <br/> This is my favorite story. So, um, again, you graduate high school, like I didn’t really know what to do at work, some construction jobs. I also worked as a waiter, right? So I worked at a local restaurant and the town I grew up in meaner. gotten a little bit of trouble there and like, I need to find a different job in a different town and get out of this town. Summer driving through Framingham one day, and I’m sure a lot of people remember this restaurant called Bugaboo Creek. I was driving the creek. And I was driving a big banner on the roof and said now I’m like, Alright, cool. Yeah. So I pull in. I walk in, I’m like, and I had, I had bright white hair at point two, so I made sure I had my head on. I was like, Alright, I’m gonna be on the up and up. I’m making my shit together here. So what can I talk to me like, Oh, I’d like to, I like to apply to be a waiter. He said, Oh, alright, here’s your application. I sat down. I filled it out. That’s what a week later they call me. I go into orientation. Right. Alright, so I started waiter there in Framingham. I’m floating through life at this point, right? I’m just kind of like, I’m living day to day. Like, I don’t know what’s going on the next day. I really want what happened the day before. Again, I’m there for about 6,8,9 months, maybe something like that. And I’m here this girl starts her name is Lisa. Lisa recent nauseam what’s at the time. And every time we were talking you were in you know- </p> </div> <div data-rss-type="text"> <p> Mike Collette 34:30 <br/> Bri I think you might have cut out for a second. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 34:36 <br/> That was kind of drawn to her. I don’t know what it was.. </p> </div> <div data-rss-type="text"> <p> Mike Collette 34:38 <br/> I think you cut out for like one second. I think the internet might have just been a little tweaky. What did you say? </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 34:43 <br/> Oh, yeah. pretty messed up and like, in a show, right? This show that human being to at this point. And I remember being like, I’m like, I’m retiring. Even like, well, I’ve heard this exactly. I said to I go, I’m probably not going to call you. But if you want to call me, you can call me right? And we’ll go from there. So she calls me, she called me one night. And I was like, Oh, thank you for calling me like, this is great. And we’re not in the day. I think it was the day before. Valentine’s it was February 13. And I’m like, You know what? I really like this girl. So I remember sending her like a teddy grant in the city, you can send like teddy bears, like, over the phone. They’re hearing a commercial for him, like, Oh, I’m gonna call this company. I’m gonna have them deliver. I may have a delay. So like, I think I looked in the white pages or something. I looked up the last name. And I was like, Oh, hold framing this is it right here. 105 There it is. So I sent it to her. And I remember I talked with a week later and because they’ve given us some time I was like, I’ll give it some time. I talked to him He’s like, did you send me did you send me this this teddy bear in the mail? I’m like, Oh, yeah, I did. And then went on another date. Now we’re married that’s pretty much how I met her she was in school Framingham state to become a teacher or finishing her degree in education. And again, I’m just this degenerate kind of flow through life and somehow, some way we’re together now and again. is like things are these are pretty good, man. These are good. </p> </div> <div data-rss-type="text"> <p> Mike Collette 36:27 <br/> Met at Bugaboo Creek, made her call you, you like the first date, you sent her Teddy Graham, when on a second date and then you got married? That’s the short version of that story. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 36:38 <br/> That’s a very short version. </p> </div> <div data-rss-type="text"> <p> Mike Collette 36:41 <br/> And now you have two kiddos. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 36:46 <br/> parents again, I you know I’m going to teach you but I was it was the best thing to happen because like, um, when big l was great. But we didn’t do a whole lot for like Christmas Thanksgiving easter egg we didn’t like miss that stuff. Somebody gave it to their family. Right? And I remember going over there and like they were they did it. I remember going over your Easter, you guys have Easter dinner you guys celebrate people’s birthdays and like celebrate Christmas like this is crazy. So it actually like introduced me to like, like family structure What are quotation marks and normal normal family structure was so like, again that that changed my life to write and I’m thankful to this day her father God Rest his soul, passed away a couple years ago was one of the greatest guys in my life and I can’t say enough good things. I come in, this idiot kid, I don’t know 18, 19 years old, I’ve got bright white hair and I’m going out with his daughter, but he accepted me with open arms and like, although I’ll never forget that. That was that was a big turning point in my life. Shit, somebody gave me a chance. </p> </div> <div data-rss-type="text"> <p> Mike Collette 37:52 <br/> It’s awesome, man. I love hearing that. I’m so like that now just switching gears one more time. I know you you got your level one CrossFit in 2018 you mentioned in the certification process and that was like early stages of CrossFit that was like before it was even really on the radar and I think it was it was on a start it was probably like here and then we kind of got into it like in like kind of here you kind of work in this area here. Now it’s like, you know, well off where where it should be you know, having like bend doing CrossFit learn CrossFit have like been involved in it for so long, probably done one of the first like level ones in Massachusetts or wasn’t in the Masters domain you said right. Where have like, what have you seen? Like, what have you noticed in regards to like, what we what we do at prototype and how that’s even changed over the years in 2012. We started to, to now in 2021 </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 38:58 <br/> Come around full circle, in my opinion, what I see. Again, a lot of labels on things rights, things are little CrossFit things are labeled, this things are labeled that when really it comes down to effective exercise effective exercise. I look across it how it began, right. And you remember you I think you’ve had a T shirt ever pukey the clown everything you get a clown, so the clown, right? And I’m like it was like a badge of honor that you throw throw up after these workouts or you get rhabdo or be like, Oh, this is great. And when you’re younger, you’re like, Okay, that’s, that’s cool. I want to do that. But then as you mature and get older, like that’s not sustainable, right? You can’t You can’t push yourself like that for an extended period of time and expect to have longevity in either this business or working out like your body was break down. And what I’ve noticed with CrossFit over the last eight 910 years is that has come around full circle. It’s come around and more of a whole Let’s take approach to be like healthy lifestyle trician. Just the packaging is changed, because when it comes down to again, it doesn’t matter what you call it and call it trust. We can call it Mike’s garage gym effective exercise effective exercise. And we’re lucky, we’re lucky to have the way the model works that. Mike does. Mike did the program right started doing the programming, right. And each affiliate is individually owned, run and operated. So what we do here is much different than what they do with like CrossFit, San Diego or San Francisco or Tallahassee. I think Mike was on board with the change more than most places, right. So Mike, I know he has a background in sports medicine. It’s his degree is in extra science. So I think from the early stage, he actually had the idea of making this more more of a holistic approach. It’s almost like CrossFit followed what he was doing, even though how Greg Glassman probably didn’t know you for Holyhead. Right. So we’ve been doing that here much longer than some of the other CrossFit some of the other places, I think, as far as like trying to keep people healthy and make this more of a holistic approach. It’s like longevity and how you’re going to be in 3040 years, rather than what you look like in two or three years. And I think that’s, that’s paid high dividends for for, for the product that we put out there and, and how we help people. Right, and when it comes down to it, right, we can want healthy lifestyles, and it doesn’t have to be bleeding and throw throwing up on the ground every day. Like it used to be. Right. There’s a time and a place where there’s a time and a place to push it. Right, but it’s not all the time. Right? And it’s not. </p> </div> <div data-rss-type="text"> <p> Mike Collette 41:49 <br/> Yeah, I totally hear what you’re saying. Yeah, I, I always thought, I think this is where we are. Our heads are like at the same I always thought puking was stupid, like the idea of like, we need to work so hard to throw up I thought that that was stupid. I thought the idea that like, you know, I guess glamorizing or putting, you know, getting something like rhabdo mylot analysis on a pedestal was just absolutely just insane. It’s kind of like, you know, you look at the evolution of like we talked about earlier UFC from Bare Knuckle fighting to like there were those rules and now the structure that it has now. It’s so like, yeah, it started here, but this is where it is. And I think everything goes through the evolutionary process of like, trial and error. And like we I mean it prototype went through trial and error still go through trial and error, like you don’t have everything figured out. But like you mentioned, I mean, like from the early stages, like you know, you’re using foam rollers we were actually doing warm up drills not doing a metcon to warm people up for the metcon you know, I mean like you know having like strength with conditioning basically every workout not just a job now It’s not every day is the same but like you know from the premise of it not over complicating things you know too much and you know having having different like start even just like our virtuosity are one on one sessions to get on ramp people I mean, we started doing one on ones to on ramp folks to group classes before many gyms I think that is now the model. But before you know, we started you know, I think it was like, we dated for like a year, maybe the first year because it was just we it was only you can mean you and I do in all the classes like we had group work, you know, called it elements at the time, we had group elements class people come in at certain time do elements class, they had to do thing for those elements. Classes are like that, three of them. And they were like, you know, Tuesday was was this one, what Thursday, it was like it was the same workout those days, you had to make sure you hit those days. And then I think having the flexibility of doing this one on one on ramp or virtuosity so fundamental sessions. Like we couldn’t have done that without more people, right? Because it was just, it was too hard. Because we were doing nothing I did like the 5678 o’clock class, you might have come into the nine o’clock class, you know, a 10 o’clock class or a 12 o’clock class 330-435-3637 30 it was like, you know, that was it was crazy. We started with so many classes. I think at one point we had a 230 class. You know, it was just really nice. kind of did it. Right? Yes. Please try to please everyone. I think one of the you know, I don’t know what your thoughts are. I think one of the things that we made a big mistake is in the early stages that we tried to fit everyone into the same you know, the same protocol, regardless of like what we thought was what would have been the best thing for them. So, you know, instead of one on one training, like you should go to group it was like convincing people to Go to group It’s so good to go to group and I think because we’re so excited about still Are you excited about crossfade group classes in the in the influence that like the environment that you’re in has the impact on you. But that environment is prototype in general, not as the environment of the group classes and, and I think once we kind of figure that out, like, okay, like, we got to go back to our roots of doing one on, you know, one on one training and in prescribing, what’s the best thing for folks not just saying, Hey, we do CrossFit, comm do CrossFit. And I think a lot of gyms are still out there doing that, and they’re doing injustice and injustice to their clientele, to their members, to have them come in, say, hey, great, thanks for coming in here and going into group class as opposed to like, understanding what’s important to them what their experience is, like, you know, understanding that they need more accountability, less accountability, they need something more specific, and then giving them directing them to a path, like you mentioned, like maybe doing nutrition before you do classes, maybe, you know, doing one on one training, maybe doing a separate program like Joe’s, you know, strength or barbell program, we’re opposed to going into CrossFit classes or group group classes. So yeah, I’m, I’m right on that same page with you, brother. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 46:15 <br/> And then what I’ll tell people too, and I’ll get this question of when you’ve gotten this question, too. And most recently, a friend of mine, he was quite a super nice lady. She comes in, comes in, just thrive here initially across the classes. She understands the importance of exercise, and her son is moving back to Fort Wayne, Indiana, to finish college. And she’s asking you say, Brian, like there’s a bunch of crosswords out there. which ones should I send? I go, I go client, this actual conversation a few weeks ago, a few months ago, I go check out the websites. Is the website clean? Right? There’s a look at it. It’s not always about looks, right. But if you have a clean website and things work on it, that shows the probably store on what they do at that facility, and go second, this is the most important one, do they have an on ramping process? Right? Because what that also tells you if you have an ongoing process, they care about how people move. And they’re not just concerned about shoving people in the class. Right? So if you have a clean website, and you have an on random process, then you’re probably at a legitimate CrossFit box or gym wherever you want to call it. Right? And she checked it out. She went in there. And I think she’s that’s where he’s going to be they found a box at it. They’re very thorough in what they do. And, and that’s what he really what you look for it because you don’t want to just show people in some sense, exactly what you said, show people in a box. Right? It’s got to fit for them. And I think one of the best things that we started here and you’ve brought this up is to prescriptive model, what’s appropriate for that person, right? Because we can help everybody here, it doesn’t matter. It doesn’t matter. If you’re blind, you have no legs, we can help anybody and everybody. But what’s going to be appropriate for them? What’s going to make the most of their time and their resources. And I think that’s, that’s where we differentiate us a little while ago, actually comes down to an ad to Ron horn, but I will. Like, I think we do things not perfect. But I think I think we do things a lot better than than most places do. And that’s why we’ve had a sustainability because these places come and go get a country, you have to kind of redirect and reorganize and reprioritize how you can help people. And if you have to help first help first mentality. That’s the goal, right? Help first, like other things, things will take care of themselves. You have to be thorough, and you have to follow through. But things will take care of themselves. If you’re if you have to help first mentality and that’s, I can very easily say all the all the coaches that we have in here now have the help first mentality. </p> </div> <div data-rss-type="text"> <p> Mike Collette 48:49 <br/> Awesome, man. I agree. I agree. 100%. I wanted to get into the Spitfire questions, but I wanted to ask one, one more thing. Like 20. You know, 2020 is a weird, like COVID and all that sort of stuff. Still is weird. Maybe it’s going back to like, to some degree of like, what, you know what it was like, during like, the pandemic and whatnot. Like, what have you like, just from your perspective, you’re the head coach, like, what is your perspective on? What, like prototype is now like in 2021, after kind of going through, you know, 2020 and all that sort of stuff, like what do you think has changed the most? Or what do you think is your or do you think is different if anything is different? </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 49:41 <br/> I think there’s a greater appreciation for it now than there was before, right? And human nature is that you don’t really always appreciate things until they’re gone. Right. So I think there’s a greater appreciation for the community and across the board, With everything, coaches, the clients that come in here, I think there’s just in my opinion, there’s just a better feel in general, because again, something was taken away, we couldn’t come in here. And it was great. We did virtual and that kept people going, that kept people’s that that kept people sanity, right, because really, this exercise works for your body. But I think it’s more of your brain anything. And I think the pandemic and the division and things that are that are that are happening in this world, I think this is a spot here, at Prototype or really, like, again, we follow the protocols, but we’re supposed to be able to see see the government. But no one really cares about what your background is, what your religion is, what any of that stuff is right? We’re all here, kind of shouldn’t make it ourselves. Right. And I think that’s, it’s a safe spot for people and info into the black and white stuff. Right there. We’re going to do the right thing support call, and, and in the safety measures and the clean, but I think it’s good brought a greater appreciation for what we do, right for exercise, exercise in general, too, right? It’s, I think it’s just, it’s, it’s magnified things. And it’s me, there’s always some good and taken out of some as bad as a global pandemic, right. And that’s what I would, I would my put my thumb on that if people have a greater appreciation for, for spending time with people exercise and being around like minded people, right again, and this mask, I’ll wear this mask every day of after, and he’s never having to sit in my house for six months, again. I think people feel the same way. They’re willing to do what they need to do to keep everybody safe and keep, keep going. </p> </div> <div data-rss-type="text"> <p> Mike Collette 51:47 <br/> Yeah, I hope that, you know, folks out there that haven’t been exercising and have you know, this has been awake, you know, when you look at the silver lining, hopefully it’s like a wake up call to help get people healthier, and be morlino be preventative, you know, health, fitness is a preventative, you know, health, you know, strategy, you know, it’s not just get on meds and and deal with it as it comes. It’s It’s It’s do the hard work. You know, in the short time short term that gives you the best long term results, I think everyone’s looking for that, you know, short, quick, easy thing that’s going to give you that short term benefit opposed to that long term benefits, like, you know, these, these lagging indicators, right, putting the time in the gym, working out, focus on nutrition, doing those sorts of things like that consistent consistently, your health in your improvements in your health would be a lagging indicator of all that work that you that you put into it. So yeah, I’m right there with you on that end. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 52:48 <br/> More for your mental for your mental state than anything else. Again, the byproduct is that you look better, you physically feel better, but hands down more important for your mental state than anything else. That’s the reason why Lisa comes here at 5am, Monday through Friday, when it’s, you know, negative 10 degrees out in January, like you want to stay at home. But you know, like getting to the gym, like doing these things, the nutrition aspect and how that adds adds to the value of your time here. Right. It’s it’s understated sometimes, and we and we and we really put an emphasis on that. But it’s still the level of importance of these things, which cannot be stated enough mentally, for your body, but it’s better for your brain. </p> </div> <div data-rss-type="text"> <p> Mike Collette 53:36 <br/> Yeah, 100% I want to get into the Spitfire round. So you should know what this is at this point. But, uh, three questions. And first two are kind of there’s a couple there’s a couple options. A couple things. So the first one is illegal like this one’s Favorite movie of all time favorite TV show of all time. And what are you currently binge watching? That’s that’s one. That’s one question with three parts. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 54:01 <br/> All TV guests, their brothers, favorite movie of all time. Awesome. show of all time British baking show. </p> </div> <div data-rss-type="text"> <p> Mike Collette 54:11 <br/> British baking show? </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 54:13 <br/> I love that show, man. It’s fantastic. </p> </div> <div data-rss-type="text"> <p> Mike Collette 54:15 <br/> I didn’t know that. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 54:16 <br/> They’re so calm. And it is the it’s a competition but they’re like trying to help each other too. So I appreciate it. It’s again, it’s it’s very it’s mellow, right? There’s no there’s no anger. There’s no violence. It’s just people baking some shit and attendance in England, and like they have a competition and they’re having a great time. And they’re kind of funny. binge watch. I don’t really I don’t the show but I actually watch is the British baking show. So I’ll binge watch the British baking show. Right. There’s about 10 seasons right now waiting for the next season to come out. They had a pandemic season where they got everybody together in social distance and stuff like that kept it safe, but I’m waiting for them. season comes out. I’ll be on board with that team. So brothers in British baking show. Yeah. It’s good. The accents I get you. Yes. What you find is when you find the edge, right and you’re like, like, wow. And and honestly through those, like it’s, it’s British cooking too. So you’re kind of like, like some of the food is not that palette what is what they are palatable, but you’re like, it’s fascinating how they get there and describe the producer and actually host the show Paul Hollywood like picks them apart. Like, Oh, I didn’t, I didn’t even notice that Paul, or you didn’t like the way that time tasted with the with with the pudding. Like, it’s fascinating that you get asked to it’s there’s no accident allowance in regression. It’s just like, it’s you can very easily watch it and just be like, Oh, this is pretty cool, man. I’m gonna watch this guy’s bake some stuff. That’s awesome. raffle. Watch people watching from watching. Bare Knuckle, UFC. </p> </div> <div data-rss-type="text"> <p> Mike Collette 55:59 <br/> Bare Knuckle UFC fight. Oh, yeah. It’s quite different British baking show. You know, UFC Bare Knuckle fighting. Yeah, those are there on the same spectrum of entertainment. You know? Funny. Next one favorite band or musician of all time? And what’s your favorite song? </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 56:19 <br/> Oh Bob Marley man you could put desktop desktop on the background all day. </p> </div> <div data-rss-type="text"> <p> Mike Collette 56:23 <br/> Slap the bass, slap the bass. </p> </div> <div data-rss-type="text"> <p> Brian Zancewicz 56:26 <br/> Bob Marley and then probably off the top of my head. Probably positive vibration right there, man, because that comes down your mental state energy that you’ve given off, right? That’s probably my favorite song ever. Put that shit on repeat. Just hang out shit. While my positive vibration you can’t go down </p> </div> <div data-rss-type="text"> <p> Mike Collette 56:45 <br/> and go around with that. Alright, and then favorite hobby outside of, you know, working out and that sort of stuff. What’s your favorite thing to do? It could be family, it could be yourself what’s your favotire everything </p> </div> <div data-rss-type="text"> <p> Unknown Speaker 56:55 <br/> I love. So most of my, all of my free time is spent helping with the coaching of the different sports teams and my kids do. I send in something every day. And again, we tried to over schedule, but after the pandemic, like you know what, I’d rather be doing something and not doing something. So helping with either driving people to practice helping coaching practice or games. Same thing my daughter, it’s like, I love spending time watching them. play sports, I enjoy that probably more than anything. It’s in sports aren’t everything but what it is. It’s a it’s a microcosm of life, like the effort that you put into something. How is that gonna? how’s that gonna translate other things? They’re, they’re worth you put into your schoolwork, how you treat people How? How? Well, the key mate, you are again, these are all again, sports aside right there. They’re 11. They’re 12 and nine years old, no one gets a professional contract at that point, right? And likelihood is what less than half of 1,000th of a percent. But just how, how you kind of overcome adversity with things and the effort you put into something. Even the practicing put in something how that translates onto the field, same thing schoolwork, right, you study how does that translate to? To how well you do in school? Right? So it’s a direct indicator effort, right? So I spend the majority of my free time either driving them places, or coaching or helping coach one of their many, many activities. I probably enjoy that more than more than my farm would. </p> </div> <div data-rss-type="text"> <p> Mike Collette 58:34 <br/> Cool, man. Awesome. Well, Brad, this is this is a great community conversation. I think we definitely ran over a normal normal time, but I think it was definitely worth it. So I appreciate you being on conversation today. appreciate you spending the time all those folks that are out there listening right now appreciate you tuning in. This is certainly one of the best mean conversations that we’ve done so far. And just make sure you check out every Monday, a new community conversation will be out for all of your entertainment purposes. Check them out on our streaming platforms on Spotify, also YouTube channel every Monday to get your week started. So again, Brian, thank you so much for being by coming in conversation today, man. I love it dude. Thanks. </p> </div> <div data-rss-type="text"> <p> Transcribed by https://otter.ai </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-39-the-community-conversation-coach-brian-zancewicz/"> Ep 39: The Community Conversation-Coach Brian Zancewicz (Journey Unfiltered) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 22 Aug 2021 16:33:00 GMT http://www.prototypetraining.com/ep-39-the-community-conversation-coach-brian-zancewicz/utm_sourcerssutm_mediumrssutm_campaignep-39-the-community-conversation-coach-brian-zancewicz thumbnail http://www.prototypetraining.com/ep-37-the-community-conversation-coach-joe-black/utm_sourcerssutm_mediumrssutm_campaignep-37-the-community-conversation-coach-joe-black Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype! The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 37: The Community Conversation-Coach Joe Black (His Weightlifting Journey) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/08/Community-Conversation.jpg" alt="A poster for the community conversation episode 37 coach joe black" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a> The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-32-the-community-conversation-mark-dirienzo-never-hit-the-snooze-button/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 37th episode of The Community Conversation and today’s guest is Prototype Barbell coach, Joe Black! You won’t want to miss this episode as it’s a good one! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:02 <br/> All right, we are live with the man — Mr. Joe black, Coach Joe Black of Prototype Systems. Joe, thanks so much for jumping on today and being part of the community conversation man. </p> </div> <div data-rss-type="text"> <p> Joe Black 0:15 <br/> Course Mike, appreciate it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:16 <br/> Yeah, dude. So obviously, it’s a little bit different than directly talking with like our members and like about like, journey but what the first question I got for you dude is like, what was like the big reason? or How did you kind of get into like the fitness industry because your your journey is pretty unique. And I’m glad that that could be like a, you know, part of it and I’d love for everyone else that might not know, like much about you to kind of learn a little bit about how you got involved in coaching and, and then kind of got down the path of getting into into weightlifting, because that’s what your, your true passion is now. </p> </div> <div data-rss-type="text"> <p> Joe Black 0:52 <br/> Yeah, man, it started…I mean, like, I’ve always been pretty active. I played sports my whole life up through high school, and then you know, intramurals and stuff in college, but then after college, there’s kind of this period where, you know, it’s like, what do you do now, and I started, you know, going to the gym doing, you know, the typical, like, “bro workout” barely working on my legs, all upper body, and you just get sick of that I was like, repetitive and no idea what I was doing. And then I got, I was like, I’m going to try these tough monitors. I started hearing about them, and somebody got me to do one. And I did a couple of those. And I was like, yeah, this is like good and stuff. But I hadn’t run in high school when I was done with like, sort of endurance distance stuff. And somebody kept saying, like CrossFit, CrossFit. And I kept hearing this CrossFit. And I’m like, alright, what is this? So I ended up going to CrossFit, a Marlboro. And I think it was in. This is like 2011. And I was like, instantly hooked. I was like, Oh, this is awesome. You know, like, there. It was just different. It was fun. I felt like athletic. I was like, this is really, really cool. And so from there, let’s say like, 2012 I got my level one. Because I was like, I just want to learn more about CrossFit. And then probably, you know, sometime in 2012, definitely 2013 I started getting a little bit more into weightlifting. There is this guy, right. And at the time, he was coaching, he just had this like theory like it this is like Matt Fraser is kind of coming up. And he’s talking about you know how weightlifters make really good crossfitters. So it’s like, I got to get better at weightlifting, if I want to be better at CrossFit. And then I just sort of started to like weightlifting a lot more, and just the technical aspect of it, and just the challenge of it. So I started getting into that a little bit more, I started training with a coach in like, 2015, I was like doing my own thing, again, not really, I didn’t really know what I was doing. But then 2015, I got a coach that really helped a ton, it really accelerated my growth. And you know, all the while I’m working at a desk job. I’ve been doing digital marketing for close to 10 years. And it was just something I fell into after school. And so it really wasn’t a passion of mine. And I just found myself being unable to, like go to a job interview and say, Yeah, I want to like work for your company, because I didn’t want to do that I want to do something else. And I was like, you know what, like, eventually I got two jobs in a row. They’re absolutely terrible. And it was like a sign it was like you have to do you have to you have to leave this industry and just figure it out. So I want to say that shortly after I did that I might have reached out to you at that time because I think Katie, my wife, Katie had said, you know there something about you know, like coaches program that they had, I was like, I gotta talk to Mike. Meanwhile, I’m working construction with my buddy doing carpentry and whatever else he needed help with. And then I started in on the program at a prototype. And so I started doing, you know, coaching CrossFit. And you know, all along I was like, I want to create a weightlifting team. I want to coach weightlifting, I want to you know, Coach youth athletes so I can I can start them young and bring them up and progress them into adult lifters. And you know, of course, I wanted to work with anyone, adults, youth athletes, like who wanted to go into weightlifting and so over, you know, so probably full time I started full time coaching in 2018 that was when I could like finally leave the construction job and didn’t have to do it’s like back and forth. You know, and it’s just been steady progress ever since then. So as you know, it’s kind of went from like a pretty kind of scary time in my life, but also like, pretty felt like free and is like, Okay, I have control over this and, you know, now we’re here in 2021. And yeah, things are things are going real well. </p> </div> <div data-rss-type="text"> <p> Mike Collette 5:12 <br/> Are you glad you’re not working behind a desk anymore? </p> </div> <div data-rss-type="text"> <p> Joe Black 5:14 <br/> Oh man, I can’t even like think that, you know, like, think of that it’s just, it’s not me, I couldn’t, you know, I couldn’t, I feel like I can be much more myself in the gym than I ever could have been in any office or anything like that. </p> </div> <div data-rss-type="text"> <p> Mike Collette 5:30 <br/> It’s pretty cool that go from like, you know, the journey just kind of described from like, you know, finding CrossFit in 2011. Then finding kind of like the niche within that, you know, this, this, you can call it the sport or the the applied, like the practicality of like, the training methodology that you found that, like you really enjoyed, like wasting what was about it that you really liked so much. Now, you mentioned that, you know, there was someone mentioned to you that, like, you know, weightlifters make the best crossfitters and, like, an example would be like Matt Fraser. And there’s some other athletes that I think just kind of transition from weightlifting into, like, into CrossFit. Like, what about it, like, got you so fired up that you liked so much about it? And like, I would assume you still love about it? </p> </div> <div data-rss-type="text"> <p> Joe Black 6:15 <br/> Yeah, for like, the biggest thing for me is it makes me feel athletic. And that’s just why I like to do it, and, you know, trying to hold on to the glory years as long as possible. And that makes me feel like, I can do that through weightlifting. And I just like the technical aspect of it. And I like the I like the training. I like how, you know, they’re, to me, like training for weightlifting is really applicable to, like life, like an approach that you have to take, it’s not linear, um, you know, there’s ups and downs are times when you’re just, you know, crushing it and times when you’re struggling. Um, and it’s all about like, just doing a little bit, do a little bit more, do a little bit more. You know, like, in one of – I just love this saying “Little by little, a little becomes a lot”. And that’s kind of like, it’s through strength training, in through kind of that structure strength training that like I realized, Oh, I can apply this to other areas in my life and take that same approach where it’s like, alright, you know, I don’t have to wake up tomorrow and you know, have this huge thing accomplished, but over time, I can work towards that and little by little, you know, it will come to fruition so </p> </div> <div data-rss-type="text"> <p> Mike Collette 7:43 <br/> Now for everyone that’s listening that like when they hear weightlifting, like it might not mean what it actually is like lifting weights is different than weight list weightlifting or the sport of weightlifting. Can you kind of describe the difference there just for anyone that’s listening that might be like, Oh, yeah, I like to lift weights, but it’s not just about lifting weight. </p> </div> <div data-rss-type="text"> <p> Joe Black 8:03 <br/> Yeah, this is a kind of can be contentious, like topic in the weightlifting world, because you know, weight lifters like they they sort of get this like outsiders looking in or like oh weight lifters are elite because like they want to use the term weightlifting. But so when I’m referring to weightlifting, I’m talking about the snatch and the clean and jerk. So those are the movements that are contested in the sport of we’ll say like Olympic style weightlifting and even that saying Olympic style weightlifting. With everything going on in weightlifting, right now, weightlifting might not be in the Olympics in 2024. So there’s a lot of a lot of craziness behind the scenes there. But with the those movements, the snatch you taking a barbell from the ground and putting it overhead and one movement, and on a clean, you take the barbell from the ground and bring it to your shoulders, and then on the jerk from your shoulders to overhead. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:03 <br/> And so hold on. So the weightlifting might not be I didn’t hear about that might not be in the 2024 because there was like the US did. They had a couple of medals, right. And in weightlifting this year. I mean, [I] thought CJ was gonna, you know, contend for some medals, but I think he kind of said, Yeah, not that good of a day. But that’s, you know, it is what it is. It’s what happens, but, I mean, like I think everyone listening to this probably watched at least five minutes of the Olympics and saw some of the events. I mean, it’s incredible to see those weightlifters and what they’re doing and I think it’s for I don’t know what your opinion is, but like my opinion is like if you’re an outsider looking in and you don’t really understand, like how difficult that is or how much weight they’re actually lifting… It’s like it’s freakin insane. And just to be able to get to that, like, capacity is is crazy. But I think that like, what, why? Why is there? Why wouldn’t weightlifting be in 2024 Olympics you think? </p> </div> <div data-rss-type="text"> <p> Joe Black 10:11 <br/> So there’s a lot of behind the scenes, the international governing body of weightlifting, is international weightlifting Federation. And it’s run. So a lot of its like board members and just people associated with it. It’s kind of like what I guess would be maybe describe is like the old guard of weightlifting, it’s these, like older, like Eastern European countries. And some, like Southeast Asian countries where they don’t really view performance enhancing drugs like we do here. Um, and so there’s been since the 20, I want to say like, since 2008, there have been samples coming back, like metals have been stripped from lifters who tested positive after the fact and in 2008, in 2012, in 2016. So there’s just been a huge amount of positive drug tests. And, and then, in addition to that, the head of the AWS was this. I forget his name, but he was like, super corrupt, would take money, you know, basically, like countries could pay to pass drug tests, or he would take, like bribery to, you know, ensure that somebody got, you know, place in a competition stuff, like really kind of shady stuff like that. And it was exposed in this big documentary, like a year and a half ago. I forget what it is, it was like a German documentary that came out and they looked into all this, like this, this corruption in this guy, and they like laundered money, the International weightlifter did the huge mess, like you know, and so like really just for mismanagement. And it’s, you know, and it’s, it’s almost like, it’s frustrating, because it’s like not, it’s like these people aren’t even thinking about the future of the sport, because the International Olympic Committee has issued several warnings to the swf, like, you got to clean up your sport, otherwise, we’re gonna kick you out of the Olympics. And so from the 2016 Olympics to this year’s Olympics, I think weightlifting, lost, like over 100 spots or something like that. And they’re going to reduce that again in 2024, or maybe even kick weightlifting out of the Olympics, and they could possibly bring it back in, like, 2028, when it’d be in Los Angeles, but it’s just a really unfortunate, you know, serious event events is that, you know, it’s kind of like individuals just putting themselves above the weightlifting community, international weightlifting community. So it’s pretty frustrating. But, you know, there are a lot of countries that have banded together to try to, you know, push back against this to get recently there’s a call by a number of countries to have the entire AWS board resign, replacing with, you know, with with new board members and president and vice president. So it’s kind of- It’s a little bit of a mess right now. </p> </div> <div data-rss-type="text"> <p> Mike Collette 13:37 <br/> We’ll see what happens. But I was totally unaware of all that stuff. That’s actually interesting. I’m sure not a lot of people are aware of that situation going on. It sounds pretty unfortunate. You know, </p> </div> <div data-rss-type="text"> <p> Joe Black 13:46 <br/> it’s a bummer. Because we were actually at a when we were in Tennessee on our vacation recently, and we were at a restaurant, they had weightlifting on the TV, and I think it was the like, it was like one of the lighter men’s categories. Um, you know, and these in we were watching it, you know, Katie, and I were like, this is awesome, like that we actually get to see this on TV right now. This is so cool. And there was some people also watching it and you know, super impressed and we’re kind of talking about, you know, like, because they show the weight and kilos. And, you know, most Americans don’t know the conversion. So I’m like, telling them oh, you know, like, this is X amount, and this person only weighs this much. So it’s like, pretty, pretty amazing that they’re able to move weight like this and </p> </div> <div data-rss-type="text"> <p> Mike Collette 14:29 <br/> like two and a half times three times their body weight. </p> </div> <div data-rss-type="text"> <p> Joe Black 14:31 <br/> Right. You’re not just gonna go into a gym one day and do that, you know, that’s, that’s decades of practice. So it’s really you know, I think people are pretty impressive sport even if they don’t, they don’t know it. But yeah, I mean, with with a benefit </p> </div> <div data-rss-type="text"> <p> Mike Collette 14:47 <br/> with like, you’re like, I think your story kind of, and I think a lot of people that got involved in CrossFit specifically around the time you did and then plus like everyone kind of getting involved in it as that kind of like turned out Like, in my opinion, I feel like weightlifting has been one of those sports that has grown in popularity as a result of the growth of CrossFit. Because CrossFit kind of put more light and exposure on this, you know, on this, these those lifts because like, the end of the day, before CrossFit, unbeknownst to my knowledge outside of like competitive athletic training, or sports specific training for like athletes in strength conditioning facilities, you really weren’t seeing the Olympic lifts trained or even utilize at any capacity for general population. Right? And so, like, like, would you agree, or, you know, what are your thoughts on, like, how CrossFit is impacted, like weightlifting and maybe vice versa. </p> </div> <div data-rss-type="text"> <p> Joe Black 15:44 <br/> It’s like, without a doubt, the reason why weightlifting is so big in the United States right now, because like CrossFit, CrossFit introduced everyone to the barbell, you know, like, whether you’re doing elliptical cliffs, or your you know, deadlift in or your, you know, bench and, like, it just introduced people to this implement in the gym that you can use to, I mean, like you can, you could train with just the barbell, you know, like, there’s so much that you could do with just the barbell itself. But without a doubt, like, if CrossFit. It’s, it’s the number one reason why USA weightlifting, has grown to where it’s at now. And it’s, it has the most like membership it’s ever had. And, you know, it’s certainly played a role in exposing people outside of the country. As you know, CrossFit continues to grow in South America and Europe, that, you know, even even in those countries where Olympic weightlifting is a bit more, you know, probably well known by your average person, because it’s bigger in those countries. You know, there, it’s, it’s really starting to make an impact. So you know, that’s why, in the last couple of years, team, USA, weightlifting, it’s gotten really, really good, because we have some of these people coming over from CrossFit, I’m pretty sure on the lady’s side, like three or four of the Olympic athletes were former crossfitters, at least like started, you know, like, that’s how they got exposed to it. I think Mattie Rogers was a fairly high level CrossFit athlete at the time, and then on the on the men’s side, that actually that was, no one came from, from CrossFit on the men’s side. They’ve all been lifelong weightlifters or found it through other means, like, like gymnastics, or sports or something like that. But, you know, it’s, if you look like you could probably go to nationally, and ask, you know, everyone is standing on the podium, where do you find weightlifting? And if, you know, I would say like, you know, 80% of those people are probably going to say, CrossFit, you know. </p> </div> <div data-rss-type="text"> <p> Mike Collette 18:04 <br/> I think that’s incredible. Like the carryover. And, like, you also mentioned, like, you know, the carryover to like the best weight lifters and crossfitters. But you I know, you’ve talked a lot about like, how can you use mentioned Mattie Rogers, like gymnast’s really make great weight lifters? And there’s like this carryover in these like, skills to like, you know, from not just like your athletic skills, but like, you know, mobility and like awareness and coordination, like, can you like, and this is like, the part that I’m really excited to talk to you about. He’s like, Can you talk a little bit about like, just the, I guess, the benefits, and maybe the carryover that you’ve seen in like those sports, but the benefits of like, weightlifting and why people should do it, you know, and then maybe the people that are listening, they’re like, you know, they come in, they do a CrossFit class, and they do power cleans, and they do, they’re learning how to do some of those basic Olympic lifts. Like, what are those, the benefits of incorporating that or at least practicing and learning those skills and how that might carry over translate into like, everyday life or like you’ve talked about, you know, how it translates into, like, other athletic endeavors. </p> </div> <div data-rss-type="text"> <p> Joe Black 19:12 <br/> Right, I think like in, in general, just like strength training, like doing the Olympic lifts, it just come with this sort of like empowers you, as you get stronger, and as you start to get noticeably stronger. There’s a certain confidence that comes with that and it helps to build your self esteem. And, you know, I think that’s like a really great, great outcome of, you know, strength training and doing Olympic lifting in general. And then it’s, it’s a skill based movement. So you’re learning skills, you’re learning how to move the barbell properly. And you know, someone that may struggle with it in CrossFit spending one time a week at least dedicated to With the skill of it, or maybe after class, you’ve just taken the barbell and spend in 10 minutes. Working with an empty bar. It’s just like if somebody wanted to learn double unders, you know, we tell people to, they want to learn double unders, do double unders every day, you know, like, and maybe don’t have to use the bar every day, or you can use a PVC pipe or something like that. But you’re, it’s a skill that you’re learning. And so the better you are at that skill, the more able you’re you can apply that as the weights increase. And, you know, so that’s where I think, thinking of it as more of weightlifting being more of like a skill based, you know, like movement versus we’re trying to just lift the most weight as possible. You know, taking that approach is great for a crossfitter to just learn the technique before you start adding the weight’s on. It’s really hard to unlearn bad technique. </p> </div> <div data-rss-type="text"> <p> Mike Collette 21:00 <br/> But it’s with anything golf swing, I always compare the golf swing to like the Olympic lifts, it’s like, you got to slow down to speed up. It’s not about it’s not Happy Gilmore, right up to it and slamming, slamming it because it’s way more technical, like you talked about technical proficiency that’s required in the coordination to be to be successful in the left. And then what I think is really cool. And I don’t know, how many people know this is like, you set out a goal of, and you were kind of alluding to earlier about, you know, getting some of these kids involved in weightlifting and developing them, and then being able to kind of take that and carry it over to its adulthood. But also, you know, taking in helping inspire these athletes to take up the sport of weightlifting, and you have just come back recently from nationals and brought some girls, you know, on the team there, and you know, I’ll let you talk about them and kind of give them praise. But it’s been pretty incredible to see the progress overall, you know, it would be great for you to kind of talk about the kids that are in the program, your program, the barbell club right now and what you’ve seen. </p> </div> <div data-rss-type="text"> <p> Joe Black 22:10 <br/> Yeah, I mean, just like from our youth, to our adults, it’s just a great, awesome group of people. They’re super hard work in, and they’re just like, dedicated. And, you know, it’s really great to, like, I just love to see the progress that people are making. And over the last few years, we’ve had a lot of success. Being able to take both youth and adults to national level meats, we haven’t just with COVID kind of ruined our plans. But we’ve had, you know, a number of adults qualify for national masters nationals. And then on the youth side, every year, we’ve brought it at least to, you know, start in 2019. We had two girls, I’m sorry, three girls go in 2019. We had three in 2020, which is kind of like a online sort of situation where you go anywhere. And then this past year, two girls went and it was like, really, really successful trip. We had our youngest lifter, she went six or six it was their first national meet in person meet ever and she just looked really poised and she just did phenomenal and then followed it up with our Riley rohloff has been at the gym for like 10 years. </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:42 <br/> Yeah, 2013. Since that we set our kids class it was like her it’s like a negative energy about it. She’s I think she got she started doing kids classes after Megan her older sister did, but it wasn’t that long after maybe 2013 2014 Maybe, yeah. Like she was like, I don’t even know three and a half feet tall. Then one day I walk in the gym and she’s like, tall as me it was the craziest thing, I’m like, who are you. </p> </div> <div data-rss-type="text"> <p> Joe Black 24:12 <br/> Strong, super strong. And she won a national championship in the 14 to 15 year olds. She’s a 76 kilo lifter and she won that category for her age group is best lifter in the country. That’s incredible. So just like, you know, really phenomenal and her you know, her progress. It’s a lot of lollies, you know, like kids they’ve like sort of, you know, dabbled in other sports and stuff like that and they start weightlifting and when they realize that it can you both you know, something that you can do, you know, for coming to the gym for some stress relief and and you know, to kind of get away from you know, maybe some of the anxieties of school and home. And then they can also use it as a sport. So like it can it’s also a sport we compete in weightlifting, so it can become a sport, you know, they can play, they can play, you know, softball in the summer. And then you know, in the fall, they’re, they’re doing weightlifting, and you know, and not only is it beneficial, like, just like for them personally for their mind their body. But it also will help them with their other sports because now they’re stronger, you know, and they’re, you know, like, I doubt many kids their age are in the gym, you know, strength training, and you know, doing, you know, power movements like snatch, clean and jerk. So that’s only going to help them be more athletic. </p> </div> <div data-rss-type="text"> <p> Mike Collette 24:13 <br/> I’ll tell you one thing, I wish that I did that when I was a kid, </p> </div> <div data-rss-type="text"> <p> Joe Black 25:52 <br/> Right? I think that’s like, if you pulled every adult at the gym, like that percentage would be super high, like, oh, man, why don’t we had like, I can’t count the number of times someone’s like, why didn’t we have this when I was going off? Or man, if I started this 20 years earlier, it’s like, yeah, we all. We all wish that was the case. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:10 <br/> I know. It’s, it’s so funny. But it’s true, though, because you see the benefits now as like, an adult and you see, understand how hard it is. And like you mentioned, it’s really hard to relearn or teach or reteach, like, you know, poor movement or, you know, learning anything, you know, you kind of like- you’re scoring that line over and over again, if you’re off track, it’s a lot harder to kind of get back on track and it takes more like concentrated reps to get to get better at it. And so great to hear these kids getting involved in this and doing this stuff. If they you know, anyone that’s listening if like they want to get involved in barbell club if they wanted to get their kids involved in like working in like prototype strength or in like the barbell club, like how do they How do they go about doing that? What’s that process? Like, look like? </p> </div> <div data-rss-type="text"> <p> Joe Black 27:00 <br/> Yeah, well, you know, they can reach out to me they can you know, if it’s a member of the gym, come talk to me. If it’s, you know, somebody outside of the gym, send me an email Joe at CrossFit, sorry, prototype training, calm Joe at prototype training calm. And, you know, or we’re on Instagram prototype barbell club, you can send me a message there, too. And then we sort of just have a talk there like from, you know, if it’s a youth lifter, like, what are they looking for, you know, is weightlifting, going to be the right thing for them, or, you know, we have great we have strength conditioning program, you know, for athletes, we have a fundamentals program for, for kids to learn the basics of, you know, just strength training, and that’s literally, you know, like, they gotta learn how to use their bodies before they can go and take a barbell and manipulate that. So, you know, we kind of start there and see what would be a good fit. And then I take everyone who joins every youth athlete who joins and it depends what the adults what their experiences, because they might have been exposed to snatch and clean and jerk, and CrossFit glasses. But with youth athletes, we work together for one on one sessions, so that I can really just take the time to teach them all the positions of weightlifting, because that’s really sport comes down to it. If you don’t know the positions, if you can’t get your body in the right positions, you’re just, you’re not going to move well, and you’re gonna have a bad time. So it’s really important to set that like good foundation, you know, like to get them understanding so that when they come to class, and I use these certain, you know, terms and stuff like that they can they catch on to it versus just throwing them to the wolves and like good luck. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:49 <br/> I know there’s limited spots, there’s not many, the barbell. Yeah, you’ve kids especially is getting it’s getting busy, man. So </p> </div> <div data-rss-type="text"> <p> Joe Black 28:57 <br/> it really is </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:58 <br/> hats off to you for growing. That’s so special. And fantastic. </p> </div> <div data-rss-type="text"> <p> Joe Black 29:03 <br/> Thanks. I mean, I’m hoping it’s been the local meets, it’s been slow getting those back. I’m with COVID I don’t know if you know, some of the places that used to hold multiple meats a year and no longer doing it. And so we’re trying to just figure that out because I want to get these kids to a meet and see what it’s like because it’s it’s pretty fun. You know, like it’s it can be intimidating. But you go with your group and you have like the team, they’re with you and then you go anytime somebody competes for the first time, we’re going to try to make that as accessible as possible. They’ll they’ll go six for six and have a good time and get kind of understanding of the field of weightlifting mean. And usually that gets them pretty pumped to come back, you know, for more and they’re like, Oh, yeah, I’m hooked. So I just spend dying and talking to some folks. I’m like, what’s the deal? Like, are we gonna are there gonna be any meats and then maybe in the future, we’ll have one a prototype I feel like that’s, that’s where it’s looking. Like it’s head and so I just need to the organization around that is there’s a lot involved in it. We need like a lot of just a lot of people, we need referees and they need to be certified through USA weightlifting, so there’s a lot there. But I think like, if if nothing materializes, um, you know, and in 2022, like, then that’s gonna be the, that’s gonna be the big thing, trying to figure out how we can get a meet going at the gym. </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:27 <br/> Make it happen, man, I’m excited. I want to get into this spitfire round here get you a little Spitfire. So I always say I want to change these questions, but I just never get around to doing it. So first, his favorite movie of all time favorite TV show of all time, and what do you currently binge watching? </p> </div> <div data-rss-type="text"> <p> Joe Black 30:48 <br/> Man, favorite movie, this is tough. Like, it’s probably Lord of the Rings like that trilogy. I just love that. I’m huge, like Star Wars. I love Star Wars, but just like Lord of the Rings, I’m gonna go on ring to rule them all. Exactly. It’s just a great epic journey. And I just love it. TV show, and that’s tough. I don’t watch a ton of TV. Um, my TV would be like, I watched a lot of YouTube. So like any like any person like making things with wood with metal something like I just like to learn how they do that so that I can like do that at home. I love doing that stuff. You know, in my spare time. So that’s like, That’s like my TV. And what have we been been? We’ve been binge watching. Clearly, I’m not paying too much attention. Oh, lately. It’s been the movies that made us yeah. Oh, yes. Great. Yeah, so we just watched the forrest gump one last night. And that was pretty awesome. </p> </div> <div data-rss-type="text"> <p> Mike Collette 31:47 <br/> I love I I am right there with you. I all I do is I like YouTube. And the same thing. I love learning how to do stuff and making the movies that made us and like it’s so fascinating. All the stuff you don’t like no behind the scenes how quick they got together. If you haven’t, you’ve only watched if you only watch a couple of those like they we go faster ones is awesome. The back Oh, we did the series. Yeah, they’re they’re great. Oh, cool. They’re great. If you’re listening, watch that on Netflix. </p> </div> <div data-rss-type="text"> <p> Joe Black 32:16 <br/> Yes, highly recommend it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 32:17 <br/> Favorite musician or band of all time and favorite song? </p> </div> <div data-rss-type="text"> <p> Joe Black 32:21 <br/> Of all time, it’s Rage Against the Machine. Nice day, they’ve they’ve just been a huge influence, really influence to kind of, say where I am today. My favorite song of all time, that’s hard. I go through. That’s like a really hard one to nail down. I like music so much that I don’t think there’s any one particular song I would say that like, usually, when I’m listening to music, it’s like I have like that maybe like favorite song that I’ve done, or a couple songs that I’ve been into. And I listened to them for a couple months. And then I find something new and it’s like on rotation you know, so like, I don’t really have a have a favorite song but Rage Against machine is definitely far away. favorite band of all time. </p> </div> <div data-rss-type="text"> <p> Mike Collette 33:04 <br/> That’s a good choice. And then favorite hobby outside of like working out and like, you know, weightlifting? </p> </div> <div data-rss-type="text"> <p> Joe Black 33:12 <br/> I just like, like making stuff building renovating anything where I can like use my hands and use some tools and just, I love the feeling of like stepping back and just like looking at your work and being like I did that. And there’s a lot of pride that comes with that. So like mine. Yeah. Yeah, this is a Syrah here. This is uh, where can I go here? This is a New Hampshire and then Vermont. I made that like a couple years ago. Like huge thing Katie wants me to make this like massive. I made a United States for somebody. And she wants me to do that and put it up here but it’s like very time consuming. So maybe someday she took over my my workshop in the basement So ever since COVID. It’s been her weightlifting area. So I got to build her a new area and maybe I’ll get that someday. </p> </div> <div data-rss-type="text"> <p> Mike Collette 34:08 <br/> Maybe we’ll get your workstation back who knows? Yeah, for now he’s gonna watch the YouTube videos. You get time to do it. It’s dual joy. I appreciate you being on man. It was awesome. Yeah, I know a lot of this stuff but for you to share kind of like your journey. also kind of like your your passion around weight lifting, it’s clear that this is like super important to you and a big passion of yours. And also kind of your like I said that the journey you’ve kind of been on over the last few years and how you got involved. And you know, kind of now where you’re at today and so I appreciate you being on and sharing. </p> </div> <div data-rss-type="text"> <p> Joe Black 34:41 <br/> I appreciate this. This is awesome. And you know to everyone that you know that I get to coach and work with like I appreciate you so much. It’s amazing that I this is my job and I get to coach weightlifting and I get to help people become better versions of themselves and it means the world to me and I I just love everyone that I get to work with and appreciate you guys and just love the, you know, prototype community. It’s really one of a kind suite to be a part of it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 35:11 <br/> Awesome man, and everyone listening, you know, again, every Monday we put out a new community conversation to get your week started. So make sure you tune in, check us out on YouTube also on all major streaming platforms such as Spotify. And again, thank you all for listening and we’ll talk to you soon. </p> </div> <div data-rss-type="text"> <p> Joe Black 35:29 <br/> Take care Mike. </p> </div> <div data-rss-type="text"> <p> Transcribed by https://otter.ai </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-37-the-community-conversation-coach-joe-black/"> Ep 37: The Community Conversation-Coach Joe Black (His Weightlifting Journey) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 15 Aug 2021 22:38:00 GMT http://www.prototypetraining.com/ep-37-the-community-conversation-coach-joe-black/utm_sourcerssutm_mediumrssutm_campaignep-37-the-community-conversation-coach-joe-black thumbnail http://www.prototypetraining.com/ep-36-the-community-conversation-nutrition-edition-safe-and-efficient-weight-loss/utm_sourcerssutm_mediumrssutm_campaignep-36-the-community-conversation-nutrition-edition-safe-and-efficient-weight-loss Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype!  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on The post Ep 36: The Community Conversation Nutrition Edition – Safe and Efficient Weight Loss appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/08/Weight-Loss.png" alt="A man and a woman are standing next to each other on a poster for the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype!  </a>  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! ( <a href="https://prototypetraining.com/ep-35-the-community-conversation-nutrition-edition-is-sugar-bad-for-you/"> Check out our last </a> <a href="https://prototypetraining.com/ep-35-the-community-conversation-nutrition-edition-is-sugar-bad-for-you/"> episode here! </a> ) </p> </div> <div data-rss-type="text"> <p> For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Hally will be discussing <b> Safe and Efficient Weight Loss. </b>  If you’re looking to learn more about nutrition for yourself or pick up some good eating habit tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Jon 0:03 <br/> All right, thank you for tuning in to the community conversation brought to you by a prototype Training Systems home across your prototype seminar back with another nutrition episode to help provide you with some education and strategies to better your nutrition while still enjoying your social life. There’s a lot of misinformation on nutrition, one aim to provide you with some clarity. Today, we wanted to talk about how to lose weight in the most effective, sustainable way. So I’m going to start off with Sam, what are some of the most common misconceptions when it comes to how a diet should be approached? </p> </div> <div data-rss-type="text"> <p> Sam 0:47 <br/> Um, well, I feel like a lot of times what happens is people are like, Oh, I have a vacation in two weeks, I need to lose weight fast. And then you like walk into the grocery store. And then like right at the cash register, there’s a magazine that says Like how to lose 10 pounds in two weeks. And so people go into weight loss as in, it’s like a quick fix. And it’s like an easy solution to this problem that they’re having, like, they want to lose weight, they want to make it happen fast. And they can just do that if they follow what they see in the magazines. But then when you look at weight loss as a whole, like it really just boils down to simple like calories in versus calories out. But the thing is, if you don’t have an appropriate balance, and you try to do too much too fast, then a lot of things tend to go wrong. And it’s not sustainable, which is like the big, big key point, I think that we like to touch on is like, if you want to lose weight, you have to make changes that are sustainable. So like you’re approaching a diet, and you’re trying to decide what to do to lose weight, the first thing that you should do is figure out what can be sustainable, and how you can maintain that for a long period of time, like potentially the rest of your life. </p> </div> <div data-rss-type="text"> <p> Jon 1:59 <br/> So, okay, so you’re saying the big, big thing is a typically when someone goes into a diet, they feel like the results should be happening quickly. And, um, would you say that most people probably they just, they just want it like now. So if you ever give someone advice that wanted to lose 12 pounds, which is the random number out there, how long should that take? If I don’t know, let’s say they’re not like really obese or they have, I don’t know, maybe 100 plus pounds, is how long would 12 pounds take for someone that just wants to lose a little bit of weight. </p> </div> <div data-rss-type="text"> <p> Sam 2:44 <br/> So typically, like sustainable and safe weight loss that I recommend is anywhere between half a pound to a pound a week, anything more really does push it and doesn’t really give flexibility to like live life that still includes like socializing and like celebrating birthdays, or like being more flexible with the with a diet. Anything more than a pound a week is potentially doable, it’s just really aggressive. And you have to be very very strict on your diet to make that happen. So like 12 pound weight loss is going to happen across like three to six months. Now that’s like typically what I recommend john, are you similar in that or do you recommend something more aggressive? </p> </div> <div data-rss-type="text"> <p> Jon 3:28 <br/> Um, no, I’m right with you. I think like anywhere from half a pound to a pound of weight loss just depends on the individual to some people might lose weight a little bit quicker but it kind of depends on their genetics as well as their dieting history with you know, what they’ve done in the past but also like how much weight they have to lose I guess if you’re looking at someone that was just looking to lose a little bit of weight then that’s kind of yeah you’re spot on that’s kind of the timeline I would give people as well as like three to six months. They a lot of times like I don’t know about you Sam but when I have clients to check in with me they almost they almost feel like they like they failed when they only lost a pound that week. When they do like their weekly check in or their bi weekly check in they’re like I lost two pounds. I know I probably should have done better yada yada. When really like that’s like that’s like huge success if you can enjoy your life and it’s like still make gradual progress and like what’s the like what’s the Russian like getting to the goal if it feels like it’s a we feel like it wasn’t super difficult for you to be able to make gradual progress and is not like a you know, kind of a good thing. </p> </div> <div data-rss-type="text"> <p> Sam 4:48 <br/> You don’t want to suffer through the three months me like this is terrible. I hate my life. Like you want to enjoy the process. </p> </div> <div data-rss-type="text"> <p> Jon 4:55 <br/> And there’s so many different ways to like structure diet, right. Oh, you can structure Diet where you, you know, track your food and you exactly like how many calories you’re having. And some people might go ahead and have like, I don’t know, they might have some foods that they incorporate more like in flexibility at times, like maybe it’s going out to dinner once a week, like maybe they have a system like that. Like, there’s a lot of different ways you can structure your nutrition. But we’re to go into what’s the most effective ways, Tim, what is when it comes to nutrients and things like that? What would you say like is probably the most important thing if your goal is that you want to lose weight? When we say weight, I guess you mean like body fat, not losing a ton of muscle? What would you say is like one of the most important nutrients you can put in your body? </p> </div> <div data-rss-type="text"> <p> Sam 5:45 <br/> It’s protein. I’m hopeful that you agree. If nothing else, and you’re trying to lose weight, realistically, what you’re probably trying to lose fat. That’s what we get more often than not, I don’t know, if anybody’s ever walked in, at least to my office and been like, Yes, I want to lose muscle. I’m probably not, I’m probably not for you either, john, when people talk about weight, they really mean body fat, they want to change their body composition. Because sometimes what happens is like weight loss doesn’t actually happen, the scale doesn’t go down, the body composition change. So fat loss happens, even if muscle mass is increasing, and scale doesn’t change. So when we’re talking weight loss, today, we’re really talking about fat loss. And the biggest thing to think about is protein is like getting enough protein in your diet, that there’s not any muscle wasting. Also for satiety of like having a meal with protein is going to keep you fuller for longer. So if you’re eating something that’s just like a plate of pasta, maybe cutting down on the volume of pasta, and replacing that with protein is going to keep you fuller for more than like the two hours that the plate of pasta would keep people for. So it helps in a calorie like put you in a calorie deficit because of like keeping you fuller for longer. Johnny have like a specific number, like if someone comes into you and is like I want to lose weight, you have a number that you say, you should be getting at least this much protein a day. 1000 1000 1000 is not the number, definitely no, but you just need 1000 </p> </div> <div data-rss-type="text"> <p> Jon 7:21 <br/> I usually recommend the bare minimum amount of protein he should have should be lean body mass, the amount of pounds of lean body mass that you have on your current body. So let’s say that you weigh 200 pounds, your lean body mass is 150, then you should be having at least 150 grams of protein. But usually, I might even recommend anywhere from one gram per pound of lean body mass to one gram per pound of actual body weight. The reason why I’ll go in like that, that range is that if you’re having one gram per pound of lean body mass, then you’re supporting, you know lean tissue and not losing it. But if we go a little bit higher than that, then it’s also, like Sam mentioned, it’s a little bit more satiating. But we also forget that your body burns energy, when you consume food and protein, you burn more calories and doing that. So if you were to have 2000 calories, and you would have 100 grams of protein, or you’d have 2000 calories, you’d have 140 grams of protein, you’re gonna expend more energy having 140 grams of protein because your body burns about 30% of the calories that come from protein and just the metabolizing process just like imagine like little workers in your body like having to work a little bit harder because you’re giving them a little bit more of a workload than what they are used to having. So you expend more energy from from having that. So if we can support lean body mass, but also like having enough protein that we don’t feel hungry all the time, it’s a lot easier to you know, not have like increased cravings and things like that when it comes to getting that nutrient. So that’s why I like that is so important. And </p> </div> <div data-rss-type="text"> <p> Sam 9:16 <br/> how would someone know what their lean body masses? </p> </div> <div data-rss-type="text"> <p> Jon 9:20 <br/> Well, you could do like a, you could do like a like an in body scan at the gym, like our facility you can go to in get you go and get that checked from them to have like dexa scans and things like that. So there’s different methods to be able to do it. You could do like a calculation but that might not be the most accurate way to figure it out. Um, but there’s, there’s a few different ways to approximate what your lean body mass is. But, Sam, we buy more muscle you have in your body also results in faster metabolism, correct? </p> </div> <div data-rss-type="text"> <p> Sam 10:03 <br/> Yeah, higher muscle mass equals higher BMR. BMR stands for basal metabolic rate. But yeah, you burn more calories at rest, you have more muscle, that’s a good thing. </p> </div> <div data-rss-type="text"> <p> Jon 10:14 <br/> Right. So if you put on muscle, you can eat more, eat more food with you because you’re expending more energy. Um, so sometimes we think that cardio is going to be the best way in order for us to go ahead and expend energy. But sometimes you got to look at things as they’re both important cardio is great for your heart health, it is a great tool for expending energy. But we also want to lift some weights, because if we’re not lifting weights, and we’re not growing building muscles supporting that muscle, then probably going to find that over time, we’re going to decrease the amount of muscle that we have in our body, which just makes future the you know, the amount of food that you’re eating now would potentially have to decrease if your goal is to save the same frame while not, you know, adding in more like, you know, stuff to be able to build and support your muscles. So, um, so protein is the main nutrient to be able to, you know, to be able to support your lean body mass, Sam, what would you say is next, the most important thing? </p> </div> <div data-rss-type="text"> <p> Sam 11:23 <br/> Well, now, I would recommend finding a balance of fats and carbs, protein and carbs both have four calories per gram, and that has nine calories per gram. So by volume, you’re getting like kind of the most bang for your buck with proteins and carbs, like you can eat more volume of that versus a fat. However, you can’t go without that. So it’s figuring out then what the macro breakdown should be. Based on those two. Ideally, we’re getting lots of carbs in the form of like, fruits and vegetables. Additionally, like some whole grains, like starchy vegetables, which I consider cards, or like, I consider them starches, as opposed to vegetables, but like your potatoes, or corn, or peas, things like that. And then making sure that the fats that you choose are they call them healthy fats. So like avocado, olive oil, things that are basically liquid at room temperature is the best way to describe them up. Like if you’re cooking with oils, room temperature, liquids are the best way to go. I don’t know if that makes sense. But maybe you can kind of clarify what I’m trying to explain there. </p> </div> <div data-rss-type="text"> <p> Jon 12:44 <br/> You’re saying that some fats are going to probably have some omega threes, and things like that, that are good for anti inflammatory responses in the body. So if you’re getting the majority of your fats coming from red meat and things like that, it’s not that they’re necessarily bad for you. But if your whole diet as a whole is just high in like saturated fat, then we probably want to try to find a little bit of a balance of having some of those more plant based options. So not everything is coming in the form of you know. Yeah, exactly like sausage or anything like that. So just having just just a balance between all of them but uh, and the form of weight loss doesn’t matter if our if we’re in a if we’re having more carbs and less fat are for having more fat and less carbs as to make a difference because there’s so much controversy with you know, high fats good because, you know, in low carb is better because it doesn’t, you know, Spike insulin and it’s more of a keto is a big phase now, where having more fat means you burn more fat, does it matter? where you get your calories from the sense of carbs and fat or? Yeah, does that matter at all? </p> </div> <div data-rss-type="text"> <p> Sam 14:02 <br/> My answer is always it depends. Um, some people will do better, higher carbohydrates. And typically, those people are athletes, where if you are working out like an hour or more a day thing, you’re better off getting more carbohydrates than more fats. Now, for someone who maybe isn’t working out as frequently, but still is trying to lose weight getting like a more equal split, as like a more of a balance between the two, like so if you’re working out more regularly, then you’re probably going to get more a higher percentage of your calories from carbs and fats. But if someone’s working out less frequently, or they just know for a fact that their body does better on like a more balanced fat to carb breakdown, then like it doesn’t necessarily mean having more fat in the diet is bad because I know there was like a whole phase. In the 90s, like low fat diets are the way to go. And now it seems like it’s swung the other way, and keto is the way to go. Realistically, we want a balance of all three macronutrients. But you can play with the macros. I’m trying to like not overcomplicate this, but it is kind of complicated. Like you can play with the macros to figure out what best suits your body and promotes muscle gain while also promoting fat loss. </p> </div> <div data-rss-type="text"> <p> Jon 15:25 <br/> Right. So as long as you’re getting enough protein, it’s more preference. </p> </div> <div data-rss-type="text"> <p> Sam 15:33 <br/> Yeah, absolutely. We don’t want to be too low in protein. </p> </div> <div data-rss-type="text"> <p> Jon 15:36 <br/> It sounds like you’re recommending that if the more that you exercise, or the harder your workouts are that you probably feel better and carbs. Yeah, but one of the weight loss, it sounds like it doesn’t. It just depends on what’s easiest for you to stick with. </p> </div> <div data-rss-type="text"> <p> Sam 15:51 <br/> Exactly. And like the more you exercise, realistically, it just says the body craves carbs as source of fuel. So if you’re exercising and you’re not giving your body carbs, there’s a higher likelihood of having cravings and then higher likelihood of either binging on food or having a quote unquote cheat day that’s like not conducive to that fat loss goal that you </p> </div> <div data-rss-type="text"> <p> Jon 16:11 <br/> have. Right? So when it comes to timing of when we have certain things, does that matter at all? Because I mean, I think we can just look at like the timeline of things that have been presented in, you know, the, the dieting world of, you know, you need to keep your metabolism firing by eating every two hours, like, does that matter? Like, do we need to eat five small meals? Does it matter if we have one or two larger meals and just in the pure form of weight loss? </p> </div> <div data-rss-type="text"> <p> Sam 16:47 <br/> So again, the answer is, it depends. However, for the purpose of this podcast, my answer is, is no. Um, because you have to first be in a calorie deficit. And no matter how you get into that calorie deficit, as long as you are in that devastate, you will lose weight, right, the body burns X amount of calories. If you eat X amount of calories, you’re at weight maintenance. But if you eat a lower amount of calories, right weight loss, now you can get those calories all at 8am. Like you can eat your entire day’s worth of calories at 8am. And you’ll still be in a calorie deficit and you can lose weight. You can eat those spread out every two hours throughout the day. And you can be in a calorie deficit and you can lose weight. Sure, it’s probably not practical to eat one meal a day, if you’re trying to lose weight, because you don’t want to have hunger cravings throughout the rest of the day. However, at the end of the day, like timing is not as important as calorie intake and macronutrient breakdown. So it’s like, you have to think about the major things first, before you get into things like nutrient timing, or supplements or anything else that kind of comes after, like, how much should you be eating? What types of macronutrient? Shouldn’t you be eating? And then you can get into when should you be eating it? </p> </div> <div data-rss-type="text"> <p> Jon 18:06 <br/> Right. </p> </div> <div data-rss-type="text"> <p> Sam 18:06 <br/> Yeah, the same thing, john? </p> </div> <div data-rss-type="text"> <p> Jon 18:08 <br/> No, yeah, I mean, we’re definitely going to probably talk about intermittent fasting in the future. But um, intermittent fasting, if you are not familiar with it, it’s when you restrict the time, the day that you’re eating, usually, intermittent fasting protocol would be like, you won’t eat for 16 hours for eight hours. And, you know, just goes to show that like, timing doesn’t matter. It’s just more about calorie balance. For some people like that can be a way that they can feel most satisfied because they can eat like one or two, like large meals and eight hours without feeling hungry. And the other timeframe of the day is just like a it’s just, it’s just easier decision for them to eat or not. We’ll dive deeper into intermittent fasting but small meals a day, you can eat three solid meals, you can eat two large meals, you can eat once a day, you just want to be able to maintain a slight calorie deficit. And if your calorie deficit is too severe, then you’re probably going to end up compromising muscle loss. Because you’re when calories are too low, by finds calories from somewhere takes it from muscle tissue as well as body fat. So if we’re smart about our calorie deficit, we are in a small calorie deficit of anywhere from like 250 to 500 calories deficit on average per day, and that’s for seven days, and that would result in that half a pound to a pound. body fat loss. But if we are in let’s say, 1000 calorie deficit, you know, you’re probably your body will most likely take glucose from your muscles so it’ll break down Some muscle tissue for energy. And that’s why we lose muscle mass. So slight calorie deficit, protein needs, make it sustainable. It doesn’t matter when you eat as long as you’re getting enough calories, and also is something that kind of works for you. Um, </p> </div> <div data-rss-type="text"> <p> Sam 20:18 <br/> be clear, we should not be eating in 1000 calorie deficit per day. </p> </div> <div data-rss-type="text"> <p> Jon 20:23 <br/> Yeah, so I mean, that would be what, that’d be two pounds a week average. And for most of us, we don’t need to lose two pounds a day. So I always like, </p> </div> <div data-rss-type="text"> <p> Sam 20:36 <br/> small series of circumstances that that would be appropriate. </p> </div> <div data-rss-type="text"> <p> Jon 20:40 <br/> Yeah, it’s always it depends. Like, if you’re 400 pounds, like, Sure you can, you’d be fine and having, you know, 1000 less calories and the what you’ve been having, but some of those 400 pounds is still going to be eating a lot more food than someone that is 150 pounds, and they and they want to lose weight. Right? So the answer is always it depends. Um, </p> </div> <div data-rss-type="text"> <p> Sam 21:03 <br/> we maybe jump into like an explanation of how you would calculate out calorie deficit. </p> </div> <div data-rss-type="text"> <p> Jon 21:10 <br/> Yeah, I mean, you could go like, as you go into, like, if you know your body fat percentage, you can like, there’s equations that you take into your, your height, your weight, your activity, and your body fat percentage, and you put it into a formula to be able to figure it out. There’s, there’s some online calculators, some of them are, you know, science based, based off of, you know, things that have been studied, and the most accurate way to figure out what your calorie maintenance is. Or you can go had and, you know, there’s some simple ways, like, What’s your goal bodyweight, if you’re, you know, gold, by the way, multiply that by 12. You know, that’s like a very simple way to, you know, have an idea, that’s probably not the most accurate way to figure figure things out, because there’s so many different variables when it comes to well, how much you working out and things like that. But, um, when I figured out someone’s calories I use I use a formula. And I base it off of also what that person is doing. So if you’re, if you know, if that individual is, you know, working out once a day, and they sit at a desk all day, you know, whether maintenance calories are and how much they’re, you know, how much they’re moving their body, you know, kind of take into account all those different variables in their in their life versus someone that’s a construction worker, you know, their calorie deficit is going to be different. But you need to know what were your calorie maintenance says before you determine Anything else? And then you got to figure out all the other stuff. </p> </div> <div data-rss-type="text"> <p> Sam 22:51 <br/> Yeah, honestly, a good starting point to weight loss is figuring out what that maintenance summary is. Like, I feel like a lot of people come in either having dieted their whole life or always been in this like swing of like weight loss, weight gain, weight loss, weight gain, and never knowing what maintenance calories are. Like, if you’re someone who’s doing that, and you’re trying to lose weight, try getting weight maintenance first, you know, the good place to start? </p> </div> <div data-rss-type="text"> <p> Jon 23:18 <br/> Yeah, it’s always tough to when, like, when you think that you’re eating a certain amount of calories, you think what, you know, this is my maintenance, and you think you’re eating this much? Well, we don’t really, you know, know exactly what we’re having, because we don’t count alcohol or the weekends or, </p> </div> <div data-rss-type="text"> <p> Sam 23:40 <br/> you know, um, you like a peanut butter spoon, or take a bite of your kids snack? </p> </div> <div data-rss-type="text"> <p> Jon 23:46 <br/> Yeah, like, all those little things that, you know, can add up to a few 100 calories throughout your day and throughout your week. You know, those all matter not saying that, you know, you should be hyper focused on food. But if you really think that reading 1500 calories and you’re not losing weight, you know, I don’t know if your calorie deficit is either set correctly, or if you actually know how much you’re eating, and those are usually the two things, most metabolisms and our thyroids and things like that aren’t really the issue they can be, but most of the time, it’s just like just pure, being purely being unaware of calories in general that, you know, and how quickly they can add up when you put dressing on your salad that can that can accumulate based off of the type of dressing that you’re putting on your salad chain like a you know, a fat free low fat and then they have dressings that are like 18 grams of fat per tablespoon. Sometimes you put like three on there and that might as well just get the fish tacos that fried is </p> </div> <div data-rss-type="text"> <p> Sam 24:57 <br/> like yeah Exactly. And the thing too is like you could be logging everything. And if you base your deficit off of what My Fitness Pal or like, whatever your Fitbit is telling you, like those apps typically grossly overestimate the amount of calories you’re burning in a workout. And like that could be another reason that like, even if you are super diligent, do super diligent about tracking everything like you’re weighing you’re measuring. Tracking is 100% spot on every single day of the week, and no weight loss is happening. Probably the exercise has been overestimated. Because I see that happening a lot too. </p> </div> <div data-rss-type="text"> <p> Jon 25:38 <br/> know Yeah, totally. And then like, what happens when like, some stress is introduced into our, into our day and into our life? Like, I don’t know how many people track their habits or track their tendencies when something comes up. Maybe that might be something to look at, too. If you’re like, oh, why can’t you know? Why do I struggle so much with weight loss, meaning some of the things that we’ve already talked about, maybe think about, okay, something stressful comes up in your day or your life? Or you get off the phone, you get out of a meeting? Do you walk over the cabinet? Open it up skin? Like do you have some of those tendencies to go ahead and not really being aware that if you’re actually hungry, or anything like that, like I guess I would just be mindlessly going about your nutrition, like how, like how, how much you actually paying attention to some of those other habits, and some of those other things that are going on with your day. Those usually are, Oh, I forgot about that. You know, I didn’t realize that I, you know, finish my kids juicebox. Like, all those little things. If you are someone that feels like, you know, there’s something wrong with you, you can’t go ahead and you know, dial in your nutrition. So you just give up, you know, maybe we want to start with just looking at some of the very basic things like like that, you know, some people don’t necessarily need to track their food, they need to be more aware of what their day looks like what they’re doing in their day regularly, as well as, what are you doing in the weekends with your friends? You know, are you having like multiple alcoholic beverages? And are you saving all your calories at the end of the day, and then you end up binge eating, and now you’re having a lot more than you realized. And then you start on Monday? Like, we want to look at the habit loop? Like what are some of the things that keep reoccurring? Um, </p> </div> <div data-rss-type="text"> <p> Sam 27:38 <br/> that’s a good point, john, because I think a lot of times, it’s like we are doing other things like it’s not like eating is an intentional part of anyone’s day. So it’s like you’re running from here to there. So you just grab a quick handful of pretzels on the way out the door, or like, oh, like I don’t want to throw out my kids like the leftover crust from their pb&amp;j. So I’m gonna have that and like, that’ll be my snack. But it’s like, those things do add up until like, figuring out like, what is the cause of all of those things happening? Right? Like, it’s not like you’re doing something wrong. If you’re eating pretzels on the way out the door. It’s like, why is that happening? And it’s probably because you’re not making time to sit down and have a lunch, or like you’re not making time to plan a snack. And if you start making the time to make those things happen, then you don’t do those habits that potentially are causing you to overeat. </p> </div> <div data-rss-type="text"> <p> Jon 28:28 <br/> Right? Yeah, even just like maybe like, even just having somewhat of a plan for the day. It takes practice to like we’re not make it sound like it’s like it’s easy, or something that is a quick fix. But it takes practice and best thing you can do is no reflect on what your nutrition looked like each day, if you do have goals. If you look at Okay, this scenario came up in my day today. And I approached it this way. And that resulted in this. What can I do different next time to better myself so maybe it’s okay, maybe instead of having no just grabbing like a mandarin and thinking that that’s going to tide me over for four hours, maybe it’s you know, bringing something of a little bit more substance with you. So then when you do get home and dinners not ready for an hour that you’re not having basically a meal before you actually eat your dinner because you’re that hungry. So some of those common situations come up all the time is just like, it’s not intentional. It’s not that you’re trying to skip lunch or anything like that. It’s like, like Sam mentioned, like, you gotta, you gotta make the time and you also if time is really something that’s hard for you to go ahead and like sit down and have a meal. And we got to come up with a solution. Whether that’s going to be making your lunch in advance or having something that’s more portable that you can bring with you in the car, there’s so many different scenarios that can be resulting in why you might be inconsistent with your nutrition. I mean, it’s also a Wi Fi, if you are struggling with some of those things, so if you guys like Nilo gonna help with some of those, you know, some of those strategies how to approach nutrition for your lifestyle, like, reach out to us. But, um, Sam, is there anything else you want to add? When it comes to? I guess, like, what’s the most effective way, I guess, if we were to summarize this, you got to know how many calories you need to maintain your weight, your goal is to lose weight, then we need to know that we’re eating slightly less than that. </p> </div> <div data-rss-type="text"> <p> Sam 30:45 <br/> Slightly more the operative word there. </p> </div> <div data-rss-type="text"> <p> Jon 30:47 <br/> Yeah, whether that’s tracking or it’s not tracking, you have to have some form of system that works for us. That doesn’t result in us. You know, having to take either, you know, having a day devoted to we’ve talked about if you didn’t, if you didn’t listen to it, go back to our episode on cheat days, we talked about cheat days, you have to have a day of the week that’s devoted to, you know, eating the foods that you don’t allow yourself to eat, how to do that incorporate some of the things in moderation and to Fat Loss Diet. So it doesn’t feel overly difficult. And I think that what we pointed out in the beginning is no rush to doing this. You lost 20 pounds, and it took you five years and you have the habits developed in order to keep it off, then why does it matter? If it took you five years, you know, versus 30 days, in 30 days, you probably didn’t learn how to be able to do that sustainably, it probably felt very difficult to do that. And yeah, Sam, anything you want to add? </p> </div> <div data-rss-type="text"> <p> Sam 31:54 <br/> Yeah, no, I think that’s all like a nice little recap, I think another thing that I’d like to add before we close out is like weight, not intentional weight loss is not going to be linear all the time. And so it’s okay, if the scale goes down a pound, and then up a half a pound, and then down half a pound. And you know what I mean? It’s not gonna always be like, every single week, even if you’re eating in that perfect calorie deficit based off of your body in your calculations, like, weight loss still might not be going down exactly a pound every single week. It’s changing habits, and then seeing that over all trend line that you should be looking for. It’s like the scale scale does not necessarily need to go down every single day for it to be like, actual fat loss goes up, sometimes it goes down. It’s just making sure that like you don’t have six weeks in a row where you’re intentionally trying to lose weight and the weight isn’t changing at all. </p> </div> <div data-rss-type="text"> <p> Jon 32:50 <br/> Yeah, and probably shouldn’t respond super drastically to the scale. If you lift weights, and you do something that’s really stressful, your muscles can get swollen, let’s say do five sets of five back squat. And then you weigh yourself the next day and you gained a pound and a half doesn’t mean that you gained a pound and a half means you have probably a little bit of inflammation. And inflammation isn’t always a bad thing. That means that that’s the response your body got from you lifting weights, and that’s how your muscles are going to build you need an inflammatory response in order to grow muscle, but that is going to result in the scale going up a little bit. So if every time we see any form of you know, that fluctuation like Sam mentioned on the scale going up every respond by doing something that is unsustainable or super severe, then you’re probably going to run into the same thing again, where Okay, you dropped two pounds, but then you’re, you know, you’re starving you Benji, and then, you know, it’s kind of a back and forth type of thing. So that’s a really good point, Sam, yeah, the scale is not always going to go down. So might </p> </div> <div data-rss-type="text"> <p> Sam 33:56 <br/> not even change at all, like if that loss is happening, but you’re also building muscle at the same time, like you might say, the exact same way. But just see changes in body composition, like clothes will fit differently, you’ll be stronger, you can lift heavier weights, you can like run up the stairs a little bit fast, or you can like run around with the kids and grandkids without getting tired. There’s like a lot of non scale changes that can happen. Like, if weight loss is the goal. It’s probably fat loss. That’s the goal. And so even if this feels like not cooperating the way you want it to we got to figure out like, Are there other markers that are showing that that mass is going down? And if the answer to that is yes, I consider that a success. And you don’t need to live and die by the scale. </p> </div> <div data-rss-type="text"> <p> Jon 34:37 <br/> No, I agree. 100% </p> </div> <div data-rss-type="text"> <p> Sam 34:40 <br/> not anything else, john. </p> </div> <div data-rss-type="text"> <p> Jon 34:42 <br/> Yeah, I mean, a lot of times people have a goal of they want to lose X amount of pounds and then they realize that they either are happy where they are now because they you know didn’t realize that they didn’t need to lose 10 pounds. They just wanted to maybe lose a couple pounds and They wanted to focus on feeling themselves better for their workouts, and they noticed this body composition changes, sometimes that’ll happen and sometimes also have these goals of I want to lose 20 pounds, and then realize that, you know, that may not be what’s best for you, you know, that may not match your lifestyle, you know. So we have to, like, take some of those things in consideration to that, you know, you want to, you know, have, you know, a certain lifestyle two times a week, like, maybe your expectations of you know, having a six pack abs may not be realistic, but we can still be happy and we can still go ahead and, you know, be healthy and find that common ground of what’s going to meet our, you know, our lifestyle as well as like, you know, making sure that we’re being healthy in general. </p> </div> <div data-rss-type="text"> <p> Sam 35:50 <br/> Yeah, great points. So with that said, if you are someone who wants to lose weight, or someone who thinks you want to lose weight, and we actually need to talk about why it is that you want to lose weight, you should come talk to us. This is this is what we’re here for. We love talking nutrition. This is like the stuff that we research 24 seven, I would say that we are experts in nutrition. So we’re here to help. So definitely reach out if you have any questions or concerns. If anything from this podcast today, hit home and you think that we might be talking to you, please reach out. If you have suggestions for future podcasts, please let us know. And in the meantime, we hope you all have a wonderful day. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-36-the-community-conversation-nutrition-edition-safe-and-efficient-weight-loss/"> Ep 36: The Community Conversation Nutrition Edition – Safe and Efficient Weight Loss </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 08 Aug 2021 23:40:00 GMT http://www.prototypetraining.com/ep-36-the-community-conversation-nutrition-edition-safe-and-efficient-weight-loss/utm_sourcerssutm_mediumrssutm_campaignep-36-the-community-conversation-nutrition-edition-safe-and-efficient-weight-loss thumbnail http://www.prototypetraining.com/covid-19-delta-variant-and-our-next-steps/utm_sourcerssutm_mediumrssutm_campaigncovid-19-delta-variant-and-our-next-steps I think we can all agree that we can’t predict the future, but the biggest predictor of future success or failure is that of previous success or failure. In 2020 and into 2021, COVID put a lot of pressure on the health of people and also the health of many businesses, small businesses in particular. The post COVID-19 Delta Variant and Our Next Steps appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/08/Blog-Graphics.png" alt="A man talking on a cell phone in front of a fire extinguisher" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> I think we can all agree that we can’t predict the future, but the biggest predictor of future success or failure is that of previous success or failure. </p> </div> <div data-rss-type="text"> <p> In 2020 and into 2021, COVID put a lot of pressure on the health of people and also the health of many businesses, small businesses in particular. 20 to 30% of gyms have closed down and we’re seeing more and more comorbidities and additional health issues as a result of lack of exercise, proper nutrition, and self-isolation. </p> </div> <div data-rss-type="text"> <p> Mental health has been at the forefront of a lot of people’s minds, even celebrities, and professional athletes are talking about it more and more. </p> </div> <div data-rss-type="text"> <p> I would argue that COVID has expedited this conversation on mental health and that in and of itself is a good thing in my perspective. </p> </div> <div data-rss-type="text"> <p> But as we move into this next phase and with the resurgence of the Covid-19 Delta variant, we can’t predict the future or how long any of this will last. But as I mentioned previous success or previous failures are a pretty good indicator of future success or future failures. </p> </div> <div data-rss-type="text"> <p> At Prototype, I will say in my humble opinion that we handled this Covid situation with a tremendous amount of success. </p> </div> <h3> From May 2020 to August 2021, we have had over 30,000 total class sign-ins with over 395 different clients who have come into the facility. </h3> <div data-rss-type="text"> <p> I can say with a lot of confidence that there was a 0% transmission rate in our facility of COVID-19. </p> </div> <div data-rss-type="text"> <p> We took a conservative approach, we communicated every step and we took additional precautions that candidly was not cheap. Our expenses in 2020 were higher than any previous year of business. With that said, the precautions, time, and effort that we put in were well worth it. </p> </div> <div data-rss-type="text"> <p> So as we approach this next phase, and I’m calling it the “Delta phase”, I really hope that we can continue to move forward and not backward. However, based on the current statistics it looks like things are trending in a direction that looks similar to 2020. </p> </div> <div data-rss-type="text"> <p> <b> <a href="https://www.npr.org/sections/health-shots/2021/07/28/1021795290/cdc-mask-guidelines-indoors-vaccinated-by-county-covid-spread"> Due to the rise in the COVID Delta variant cases, the CDC had updated its guidelines for vaccinated people in areas of “High” or “Substantial” COVID transmission. </a> </b> </p> </div> <div data-rss-type="text"> <p> As a result, a <b> s of Monday, August 9th, all Prototype team members will be required to wear masks indoors while working. </b> <span> We take the health and our team and members very seriously and always have. </span> </p> </div> <div data-rss-type="text"> <p> <span> In addition, we are </span> <b> highly recommending </b> <span> (whether vaccinated or unvaccinated) to wear a mask while training indoors at Prototype as of 8/9. If unvaccinated, we </span> <b> strongly encourage </b> <span> you to wear a mask INDOORS at Prototype. Including children under 12 years old based on the guidance from the CDC. </span> </p> </div> <div data-rss-type="text"> <p> <span> We have consistently followed the CDC guidelines and more specifically, the MA state guidelines. As of now, there are no official mandates from the state of MA <b> (which means there is no official law or mandate that is requiring us to make you wear a mask in our gym). </b> </span> </p> </div> <div data-rss-type="text"> <p> I will tell you with 100% certainty that working out with a mask is not as fun as working out without a mask! </p> </div> <div data-rss-type="text"> <p> <b> However, I will also stay with 100% certainty that not exercising or putting your health first again it’s going to be a bigger problem than working out with a mask. </b> </p> </div> <div data-rss-type="text"> <p> A lot of people have started to make positive changes in their habits to get back on the right track as a result of not continuing to exercise or put focus on their health. A lot of that also has to do with your environment, and if you’re not in the gym or within a community of people that will help facilitate a better lifestyle, it makes it really challenging. </p> </div> <div data-rss-type="text"> <p> Now I don’t know what the next month two months three months or so and looks like but I will tell you that we will make the best decisions that we can make to keep our team and clients safe at Prototype. </p> </div> <div data-rss-type="text"> <p> There is no political agenda or conspiracy theory behind this Message, my biggest goal is to continue to help those that are part of this community. </p> </div> <div data-rss-type="text"> <p> We have to do that we will and we will always and forever appreciate your continued support as it means the world to us. </p> </div> <h3> To read out full guidelines and what we have done to date, you can check that out here. </h3> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/covid-19-delta-variant-and-our-next-steps/"> COVID-19 Delta Variant and Our Next Steps </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 06 Aug 2021 17:59:00 GMT http://www.prototypetraining.com/covid-19-delta-variant-and-our-next-steps/utm_sourcerssutm_mediumrssutm_campaigncovid-19-delta-variant-and-our-next-steps thumbnail http://www.prototypetraining.com/ep-35-the-community-conversation-nutrition-edition-is-sugar-bad-for-you/utm_sourcerssutm_mediumrssutm_campaignep-35-the-community-conversation-nutrition-edition-is-sugar-bad-for-you Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype!  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on The post Ep 35: The Community Conversation Nutrition Edition – Is Sugar Bad for You? appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/08/Is-Sugar-Bad.png" alt="A man and a woman are standing next to each other on a poster for prototype training systems" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype!  </a>  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! ( <a href="https://prototypetraining.com/ep-34-the-community-conversation-mike-collette-my-story-to-date/"> Check out our last episode here! </a> ) </p> </div> <div data-rss-type="text"> <p> For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Russo will be discussing  <b> Is Sugar Bad for You? </b>  If you’re looking to learn more about nutrition for yourself or pick up some good eating habit tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Jon 0:00 <br/> Hey, </p> </div> <div data-rss-type="text"> <p> hey welcome into the community conversation brought to you by protect training system home of CrossFit protect seminar back with another nutrition episode to help provide you with some education and strategies to better your nutrition while still having a social life. There’s a lot of misinformation on nutrition, and we aim to provide you with some clarity. So today’s topic that we’re going to be discussing is going to be all about sugar. We’re gonna talk about the good, the bad, and the misunderstood. So we’re gonna start off with an open ended question, Sam. </p> </div> <div data-rss-type="text"> <p> Sam 0:34 <br/> What is what is sugar? Exactly? Sugar. Scientifically, sugar is just three elements put together. Ch O, in a nice little hexagon structure is is really what sugar is made up. But there’s different kinds of sugars. So I guess we’ll touch on the different kinds. And then like where it’s found in food to kind of simplify it probably for everyone. So the three kinds of sugars are monosaccharides, which means it’s just one hexagon shaped together, all it goes saccharides, which is just a handful of those hexagon shapes, chained together, and then polysaccharides, which is a very long chain of all those hexagon shapes stacked together. Um, </p> </div> <div data-rss-type="text"> <p> so like, if you think about every, like monosaccharide is a Lego like an oligo saccharides, just like a couple stacked on top of each other. And then the polysaccharide is just like a long stack of Legos. And I feel like that’s the easiest way to think about them and like concrete examples that people have reference for. </p> </div> <div data-rss-type="text"> <p> So those are the three different kinds of sugars. And then within those, there’s like even more subsets of sugars. But I feel like that’s potentially overcomplicating things today, because at its base, like sugar, is just those three elements put together, and we find it pretty much in most of the foods we have. </p> </div> <div data-rss-type="text"> <p> Whether you’re eating just straight table sugar, like white sugar that you would eat from the bag, the time that you make cookies with, or you’re eating like a potato, they still get broken down into the same exact thing, which is a monosaccharide. And that’s what the body uses for energy. Right? I think when people think about sugar, or you just myself and I think about sugar, you immediately just think about table sugar, just think about like the white sugar. So you said there’s three different types of sugar, and from how you’re describing it, I would assume that they all break down differently in the body based off of how quickly your body is going to absorb that sugar depending on where it’s gonna come from. Correct. Exactly. So like it takes energy to remove one Lego from a big stack of Legos and it takes more energy to break them all up into individual Legos, then it doesn’t just take a part five. So if you’re trying to break down a chain of 20 Legos, and it’s gonna take more time than it does break down chain of five Legos. And so the same thing happens in the body. So if we eat a carbohydrate, which is sugar is carbohydrates, carbohydrates is sugar, they’re like interchangeable, right? It’s different words mean the same thing at their at their core. </p> </div> <div data-rss-type="text"> <p> So if you’re breaking down a carbohydrate, having a carbohydrate that is a polysaccharide is going to take a little bit more energy from the body to break down. And so it takes longer for the body to break it down. And so we see less of a sugar rush in the blood immediately versus something that doesn’t meet any breaking down. </p> </div> <div data-rss-type="text"> <p> Jon 3:36 <br/> So if you are having 10 grams of sugar from table sugar, 10 grams of sugar in, let’s say 10 grams of carbohydrates coming from broccoli, and then you’re having 10 grams of sugar or carbohydrates coming from a banana. And you just absorb quickly what you’re going to be taking in the same amount of sugar, whether it’s from a vegetable, a starchy car, or a very simple carbs, like sugar itself alone. </p> </div> <div data-rss-type="text"> <p> Sam 4:07 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Jon 4:09 <br/> I think that’s where a lot of the scarcity comes from, is that what you basically just subscribed to the glycemic index? So glycemic index, Sam, if you want to touch upon this a little bit, what’s the glycemic index? And I don’t you don’t have to get into the origins of like, Who created glycemic index, but kind of why? Why do we have a glycemic index? And what is it kind of a representation of when it comes to what’s in the foods that you’re taking in? </p> </div> <div data-rss-type="text"> <p> Sam 4:39 <br/> Yeah, so glycemic index is basically an assessment of how quickly like sugar comes into the bloodstream. So like you just said, their right table sugar is going to quickly enter the bloodstream because it doesn’t need to be broken down compared to say broccoli, which is going to have a little bit of a delay time and like a little bit of Slower release. And so glycemic index kind of ranks foods in order of things that are going to hit the bloodstream fastest, versus things that are going to be slower to hit the bloodstream. And a more like moderate spike in blood sugar versus something like table sugar, that’s going to cause it to rise quickly, and then probably come down pretty quickly as well. And the reason we have the glycemic index is pretty much for diabetics. For someone who is a type one diabetic who cannot regulate their blood sugar levels, because their body doesn’t produce insulin. The glycemic index is important in like managing diabetes and figuring out how much insulin they need to introduce into their body and the timing of it. It’s a very, like complicated system, and someone who is diabetic, kind of knows it like the back of their hand. But it’s, it’s a big balance of like, bringing insulin into your body, and then making sure that you’re eating foods that balance out that insulin, because your body’s not correcting on its own, like you have to do that. So it’s good to know what’s happening with the sugars. And that’s why you need to know the glycemic index. </p> </div> <div data-rss-type="text"> <p> Jon 6:09 <br/> Got it can you just kind of give us like a brief definition of like insulin and what exactly insulin is doing in the body to when it comes to blood sugar. </p> </div> <div data-rss-type="text"> <p> Sam 6:19 <br/> So Insulin is a hormone, the pancreas makes insulin. And so what insulin does is it works to regulate your basically your blood sugar in your bloodstream. It makes it so that you don’t have crazy spikes, it makes it so that you don’t have crazy lows, it just kind of is the regulator. Now, when the body doesn’t make insulin, that’s what happens with type one diabetics. And so that’s why they need to artificially introduce insulin into their blood system so that their body’s not going too high or too low, in terms of blood sugar is too low is really dangerous and too high is really dangerous. And so we have like a sweet spot that we want our body to be in. And we can see acute spikes, you know, like you can see the blood sugar rise and then come back down the body will make those corrections. It’s like you had talked about a bunch of podcasts ago about like how your body has a thermostat, like there’s homeostasis that the body automatically corrects. But because some people don’t have insulin production in the pancreas, that’s where like the glycaemic or like, glycemic index really comes into play. </p> </div> <div data-rss-type="text"> <p> Jon 7:20 <br/> Got it. So everything you just said sounds like they’re actually good things, having an insulin spike and having understanding of glycemic index in a rough way. Um, so let’s put this into a little bit of like practicality. So if I’m having sugar is going to spike our blood blood sugar levels and require a body to have to work by creating insulin, then is one type of sugar better than the other and, and give us maybe a little bit of context into where, you know, in what cases would having a simpler or a more complex sugar habits place. </p> </div> <div data-rss-type="text"> <p> Sam 8:09 <br/> So probably the best situation to have like, simple sugar, like quick digesting sugar is right around your workout. Yep. So if you have just run a 10 mile race, probably the first thing you want in your body is sugar, because you have used up most of the stores of energy in your body to run an extended period of time. So like a quick digesting sugars there, I’m sure like, we have some members that are like triathletes or an ultra marathoners like they know this experience, like you eat like those Clif Bar shoes, or you have the new energies, or like I even have friends that just like eat jelly beans, so racing, the simpler the sugar, the better because you want the body to do less work if you’re doing extended periods of exercise. But you also want to if you’ve just done a really hard workout, for example, well, this will be released at least next week. So the one we did today, which is really last Wednesday, right? It’s like 12 calories on the soil, like in a row really gets to some people. And so having a workout like that where your body is just like at its breaking point, getting a quick digesting carbohydrate. Really basically just straight sugar into your body is really good for making sure that you don’t get dizzy, you don’t fall over, you don’t become Luzi, like any of those things that can happen when your blood sugar drops. </p> </div> <div data-rss-type="text"> <p> Jon 9:30 <br/> Right, got it. Um, so if I didn’t do a workout, and I wanted to have let’s say, an ice cream cone, am I going to gain a bunch of weight? Or am I going to get sick? Am I going to have like too big of a blood sugar crash and die? Like, can you maybe talk a little bit about how like what happens when we have some of those things and what does your body do to just kind of reregulate </p> </div> <div data-rss-type="text"> <p> Sam 9:57 <br/> for sure I’ll start this one off and then I know you probably have some Some thoughts and opinions on this one as well. So when you just want an ice cream cone, um, interesting thing about that is it’s not, it’s not just sugars, like, it’s not just carbs and a lot of the foods that we crave and that we want. And so a lot of times when people are like, Oh, I don’t want this treat, because it’s whatever they say is, quote unquote bad, right? doesn’t necessarily mean you’re going to gain weight because there’s sugar in it doesn’t necessarily mean you’re going to gain weight, because it’s causing a blood sugar spike, what would be causing weight gain is, is probably not the sugar, it’s probably actually like a higher fat content, a higher calorie density, a surplus of calories based on the day, um, you may or may not feel okay, like, if you have no ice cream on a regular basis, and then you have something like that, like, yeah, you’re probably going to feel the effects of the sugar more frequent, or more intensely than someone who has it on a regular basis, just because the introduction of sugar into the body is not something that it’s used to, on a regular basis, right. So like, putting anything into the body that’s new, always causes the body to react differently than it normally does. So having a little bit of ice cream, not post workout, not like intentionally to recover from something is Yeah, gonna cause the blood sugar spike, but again, it has fat in it as well. And so having that extra macronutrient does change the way the body processes it. And I think getting getting into the weeds of exactly what’s going on. my mic is way too long for this podcast. But yeah, just know that, like, you’re not having straight sugar and something like that. So having an additional macronutrient with the sugar does change the way that the body processes it. JOHN, I know you probably have some something to touch on with relation to that. So I want to like turn it over to you. And let you keep going with that question. </p> </div> <div data-rss-type="text"> <p> Jon 11:55 <br/> No, I mean, I think you kind of nailed it is that when you’re looking at anything, I mean, most people don’t grab table sugar, when it comes to when they actually have added sugar, I guess. And we can touch talk about added sugar in a minute. But yeah, like Sam just said, most of time, we’re not grabbing just pure sugar, we’re typically going to grab something that is going to be highly palatable. And it’s going to usually have added fat, it’s usually going to have other things, maybe it’s salt, something else is going to be a combination of ingredients with some sugar, that is usually going to make those things more easier to like over consume. So when we have those things, like Sam just mentioned, if you don’t typically have that type of stuff in your diet, you might feel like you have a really hard time controlling yourself around that type of food. And that might be not necessarily because you don’t typically have sugar, it might be because the association that you have that type of food choice, so that food choice to you is a forbidden fruit and you have it then maybe we have a really hard time controlling ourselves because we got to get it out of our system type of thing. I feel like that’s like also like an association of anything else. It’s usually anything that you feel like you can’t have, if you have if you have a little bit of it, then you want to kind of have more of it. Because one, it tastes good, too, because you can’t go ahead and do it again tomorrow. And maybe that’s why some of us might struggle with having a little bit more of that. Um, Sam added sugar versus natural sugar is, is added sugar worse for health than natural sugar? Or is natural sugar in a better sense better? </p> </div> <div data-rss-type="text"> <p> Sam 13:48 <br/> If that’s a loaded question, um, but by and large, like we talked about, really, if you’re having an apple, it’s still broken down into a monosaccharide. And the body is still processing it almost identically to how it processes something that comes into your body already as a monosaccharide. Right. Glucose is what everybody hears about. fructose is like the big buzzword of like high fructose corn syrup. Like the body’s still uses these sugars, whether they’re natural as in like they come from fruits and vegetables or their table sugar to do the same thing, which is uses it for energy. Too much sugar in any capacity is never good. Just like too much of anything is never good. Um, there’s definitely situations where you have an option. Let me think of an example. A soda versus like an apple, right, like at their core, they’re still sugar, but there’s definitely more stuff added to that soda that’s not going to be good for you or you Your body by comparison of an apple, right? Like sometimes you’ll crave a soda and you have a soda. And that’s like, but the apple also gives you micronutrients. There’s vitamins, there’s minerals, there’s fiber, there’s water content there that like not just sugar is in something like that. So, yeah, there are things that contains sugar that are going to be better for the body in the long run, right? You cannot sustain life off of just drinking soda, 24. Seven, that would be bad for your body bad for your team. But you also can’t sustain life on eating just apples all the time, because it’s severely lacking in other macronutrients. So I don’t know if I fully answered your question. </p> </div> <div data-rss-type="text"> <p> Jon 15:43 <br/> No, you did. I think what you’re saying is that, when you have something like an apple, because of the fiber that comes along with it, and the vitamins and minerals, you’re getting a little bit more bang for your buck, when it comes to calorie for calorie, if you were to have 100 calories of Mountain Dew versus 100 calorie Apple, you know that Mountain Dew may not hold you over very long, and it may sensitive, it is mostly just sugar without having any of those other things that slow down the absorption rate of that sugar and the digestion, then you’re probably going to have more energy fluctuations with that Mountain Dew probably going to feel a little bit more sleepy and tired. But if you compare both of them, you know, you’re you’re having the same thing in a sense, it’s just one is probably going to impact your energy and gonna have some spikes in that blood glucose. But unless you’re a diabetic, it’s it’s okay to have from time to time, but it’s probably not something that you want to have all the time, just for the simple fact that if you’re someone that it’s a regular soda drinker, it’s probably a lot of wasted calories. And that’s more of an association with just overconsumption of calories. Over time, that leads to insulin sensitivity and weight gain and things like that, because we’re having too much of something versus if we were to just kind of put that all in isolation, if your diet as a whole was, you know, pretty balanced and you had a mountain dew, it’s not going to make you unhealthy. Just like if you had a diet that was filled with, you know, candy bars and Snickers and then you had an apple, it’s not that Apple is not any better for you anymore than it’s the diet as a whole. Hang Sam is just, you’re probably more often than not going to want to make the choice of having something that is going to make you feel satiated after your meal versus, you know, maybe continuing to feel hungry afterwards. You guys you got to put like context into why you’re making the choice. If you’re having a mountain dew because I’m having Mountain Dew in a while and you really want it you want a little bit of caffeine cool. If you’re hungry, and you’re like I’m gonna have a mountain dew to satisfy me and hold me over, it’s probably not the greatest choice is probably gonna, you know, not make you it’s probably gonna make you hungrier just because it’s so sweet and it’s good. And you’re absolutely like your body wants calories. </p> </div> <div data-rss-type="text"> <p> Sam 18:09 <br/> Nice sugar bad for your job. </p> </div> <div data-rss-type="text"> <p> Jon 18:13 <br/> If you’re diabetic, like you said, I don’t think sugar is bad for you. I think it’s totally necessary. We were just joking when Sam mentioned that workout earlier, we’re seeing right before we logged on to this podcast that I did that workout this morning. I was like, I hit that assault bike, like as hard as I could. And I felt like after the workout like I was like, oh man, like I felt like pretty like depleted. Like I felt like a little bit of drained. But the only thing that I brought with me was a Gatorade zero, which doesn’t have any sugar has zero sugar doesn’t have any carbohydrates in it. And that’s exactly what my body needed. So it helped me hydrate which is great, but it didn’t. If it had a little bit of sugar, it actually would have been the better choice in that scenario. But by our drinking Gatorade with sugar in it as a like a, you know, this is how I hydrate and that’s not the best choice because now I’m gonna be taking a lot of extra sugar. When you know really the the purpose of that would be to hydrate not to, you know, consume consume calories. So it’s kind of like context dependent on you know, how you look at things. </p> </div> <div data-rss-type="text"> <p> Sam 19:23 <br/> Absolutely. </p> </div> <div data-rss-type="text"> <p> Jon 19:24 <br/> Jay assume that it’s probably always a good idea when someone asks you the question of is that, you know, is this thing good for me or is this thing bad for me or someone says that is bad for you say well, compared to what, you know, if we if we always put like context behind it or you know, when is it bad for you? What’s bad for you anytime it’s well, that’s, that’s just like, not true. We just we just told you how it’s not bad for you in certain scenarios to have, you know, a very quick, easy sugar. When, if you were to go ahead and do a workout like Sam said, you were to Have a salad, that’s probably not gonna be the best choice. Let’s be honest, no one’s gonna feel good having a salad, you’re not going to have the best energy, it’s going to fill your stomach up. So the context of that would be no, the salad is not a good choice, you’re going to feel better having like a, like a small bowl of cereal, like something that you’re going to just digest quickly within a half hour, and then be able to, you know, perform. Yeah, and things don’t have sugar in them are still going to break down the sugar if they are a carbohydrate. So sugar bad, that would be saying it’s fruits and vegetables bad. I don’t, there’s actually people that now do you say them? </p> </div> <div data-rss-type="text"> <p> Sam 20:38 <br/> To me all the time you shouldn’t have through your dietician, Don’t you know that? I’m like, Why? Why should I have fruit? And the answer they always give me is there’s too much sugar in fruit. And I say that’s ridiculous. Fruit is good for you. You should eat should you should eat sugar? You should. This is exactly </p> </div> <div data-rss-type="text"> <p> Jon 20:56 <br/> why we wanted to do this podcast because when someone says something like that, it’s okay. Someone that doesn’t know anything about nutrition is gonna say, okay, like, I don’t know any different. I can’t make a valid argument to that. So yeah, maybe sugars, maybe sugar is bad. Maybe I shouldn’t have fruit, then there’s more and more confusion to what the hell we put in our mouths on a daily basis. Yeah. And then it was so much harder to be consistent with our nutrition when everything that we at one point that was either good for us or bad from us is putting in a documentary The next day saying that it’s, you know, it’s, it’s gonna cause a disease when it’s, you know, it’s really hard to just make these like, you know, just put things out there as like, this is bad for you, you have like, at least to find what is bad like, is this gonna it’s gonna give you diabetes? Well, what if I have a bite of chocolate? Is that gonna give me diabetes? No. Okay, so what’s the dosage that you’re talking about? And, you know, you can go down a whole rabbit hole of get worked up over here. </p> </div> <div data-rss-type="text"> <p> Sam 22:00 <br/> You are, because this is the stuff I think that like, we pride ourselves on like being nutrition experts in like, we are very science based when it comes to nutrition recommendations. And there’s just so many people out there that see something once or hear something and either misinterpret it or don’t look into the science behind it. And then misinformation gets spread. And then we spend more of our time combating misinformation, then providing nutrition education, it feels like, because there is so much misinformation out there. And sometimes it’s like, not no mal intent. Like when I was working in the nursing home, we did it like I heard this story about how the, you know, when people are in nursing homes, exercise goes down and weight gain is an issue. It leads to bed sores, it leads to a whole bunch of other health issues. So like for the people in the nursing home, like we don’t want to see weight gain, we do weight checks a lot. Um, and the dietician there with her told me that she had done a presentation on like, them choosing angel food cake over pound cake, because angel food cake was gonna be better for them in the long run, just because it was like lower calorie. And then the ladies went and told their families that angel food cake is so good, and they should eat it every day. Right? And so there’s like, sometimes it’s like not, not meant to be like spread of misinformation. It’s just that like, people take the wrong message out of things. And so we spent a lot of time going over that and changing the misinformation and like providing the actual nutrition information for anyone wondering you can angel food and pound cake, but there’s still cake at the end of the day. pound cake just has a pound of butter in it. Versus angel food cake, which doesn’t. </p> </div> <div data-rss-type="text"> <p> Jon 23:43 <br/> You know, you just remind me I mean, it is so easy to go ahead and just like spew mis information just by like just making things sound just somewhat believable. Have you ever heard of the man show with jank and well, it was like the first thing he was on before he ever had his Uh huh. It’s probably like a 15 or 20 year old show. Anyways, him and I forgot what the other guy’s name was like Adam something anyways, they go to the mall and they set up a they set up a Stan it’s just like a chocolate stand. And they like advertise it as a weight loss food. And they got all these people to believe that like eating, eating chocolate was gonna help them it was called the chocolate diet and they got all these people to like, you know, even do like little bits where it’s like it really works and they there their whole pitch was like if you eat the chocolate, your mouse gonna have to go ahead and really get a good word. By chewing on by chewing on this, you know this hard chocolate and because it is so sugary and condensed with calories that your body’s gonna have to work so hard to burn those calories. So it’s actually gonna you’re gonna burn off more calories than you put into your body so they just like made it It sounds so ridiculously dumb that some people actually were like, I’m in And I mean, it just reminded me that because you just said, like, they may look at this, this cake as being good for you, when you know, you’re just you’re just like, You’re, you’re labeling one food in itself. And it’s like, okay, but like, there’s no magic pill, like, we know that there’s no magic pill, if there was like, we’d all probably, you know, be everyone, whoever comes up with that pill is going to be a millionaire. And everyone just puts out a puts out either a little book on something with, you know, not just most of it is going to be like very biased towards their beliefs, where it’s gonna be very loosely based on scientific evidence. And if there is scientific evidence, it’s usually not going to be, you know, very accurately measured, a lot of times, they’re small studies that people might sample and they might be on like rats, or might be on something like this, where they give a rat, you know, 10,000 grams of sugar, and then you see that it, you know, it had these blood sugar issues, and it was all makes sense that you gave, you know, a little tiny small animal like 100 times the amount of something that it should have. And then you’d write a study on what the results were, like, those things are good in the sense that you can see that if you have like an excessive amount of something that it can be toxic, but that’s where we go ahead and we kind of get confused on Okay, you know, this ingredient that’s in an apple is toxic, but no one’s dying from eating apple. So it’s like, it’s just like, having to, you know, knowing who to listen to, and also knowing how to be able to be more of a critical thinker. I think that’s the thing that most people struggle with most is being able to critically think they hear something, this cause cancer, oh, my God, I can’t have this anymore. And there’s no like, you know, further investigation or you search for what the result is you’re looking for, versus, you know, trying to find an overwhelming amount of evidence that is actually going to be a fact. And that’s where I feel like a lot of the misinformation comes from as you hear something. So you search is, is turkey going to give me cancer, Turkey is going to give you cancer, this is why and then it’s like a whole big, like, big thing where it’s really, I mean, the only reason I said that is because deli meat if you have a little bit if you have if you have turkey deli meat. </p> </div> <div data-rss-type="text"> <p> It has an association with colon cancer, I’m using this as an example because this is very like specific thing. Um, we all have a, a, what am I looking for, we all have the, we can all possibly get colon cancer. Having this having turkey deli meat can increase your odds of getting colon cancer by like 00. Point, two, five. So you have less than a 1% chance relative that what you already have of getting colon cancer. So is it the best thing to put into your body, it’s been shown that it’s not, it’s not the best thing. But if you have it from time to time, it’s not probably going to be that detrimental to your health. But if you hear that one thing of this can lead to a disease where you don’t really understand, like, the full story. It can be scary, and then it’s okay. I don’t I don’t want to have that anymore. I don’t want to have sugar anymore. I don’t want to have this I don’t wanna have eggs. I don’t, you know, maybe I’ll just start smoking cigarettes. I heard it I actually heard it’s good for me now. Like, like, it’s so hard to go ahead and like no, like, you know, where the winds blowing, um, that, you know, this is why like, you know, it’s probably not a good idea to just listen to one store one person, like, even while we say like, don’t take our word for every little thing, go listen to other people. And try not to listen to someone that says that, that this is a definite or this is a, you know, um, you know, an absolute like, you always want to listen to people that have like in, you know, that kind of put context behind what they’re talking about. When it comes to anything, if you listen to or watch a documentary, and it’s about you know how something is bad for you, you can assume that that’s not going to be giving you you know, all you know, the pros and cons anymore, it’s just going to give you all of their bias. And then you leave the documentary like okay, cutting all that out of my diet. And then there’s just one more thing to be confused about. Anyways. </p> </div> <div data-rss-type="text"> <p> Sam 29:58 <br/> Like if you just see a headline of like this will kill you. That’s scary. It’s probably not true. </p> </div> <div data-rss-type="text"> <p> Jon 30:05 <br/> This is toxic. Like, yeah. </p> </div> <div data-rss-type="text"> <p> Sam 30:10 <br/> Yeah, no, anytime that you see that, like this will increase your risk of this by X percent. Well what was what was the percentage it was at before, you know, like increasing by 10%, when you’re already at 90% brings you to 100% chance of something happening increasing by 10% when the original chances 1% is not as significant, you know, so if things are random away to sell you things to get you to drastically change your habits where a lot of times, the science shows something completely different. And if you read into it, it’s not just a headline, there’s more to the claim. And that’s, that’s what we’re trying to get at of like, is sugar bad for you? Well, no, despite probably seeing a headline a time or two or 10, that sugar is the worst thing that you can have in your diet. </p> </div> <div data-rss-type="text"> <p> Jon 31:06 <br/> Right </p> </div> <div data-rss-type="text"> <p> Sam 31:09 <br/> now, so on so many tangents about all of this. </p> </div> <div data-rss-type="text"> <p> Jon 31:14 <br/> Now 100% agree. Um, yeah, so I guess best thing for us to do is to summarize what we talked about, </p> </div> <div data-rss-type="text"> <p> Sam 31:24 <br/> yeah, john, go ahead and summarize everything. </p> </div> <div data-rss-type="text"> <p> Jon 31:26 <br/> Alright, so to summarize sugar, when you intake it, whether it is from table sugar, or it is from a fruit or vegetable is going to in the process of the process of your body digesting it is going to break down, your body’s going to break down carbohydrates into sugar, which your body is going to use for energy. So having something that is, you know, mostly just sugar and having something that is a little bit more complex, you’re probably going to have a different rate of digestion, which also is associated with not feeling as hungry as fast and probably not having as big of a spike in your, in your, your energy throughout the day. So how we use those things, if you are running a marathon, you’re gonna want to have pretty much the most simplest thing, you know, Gatorade goo, you’re gonna want to have that type of stuff, because that is very quickly absorbed sugar. So the context dependent on when you take in certain things is important. And when we have things that are that have added sugar and other ingredients, and we also want to take into account the total calorie content of that and how that can accumulate, if that is a staple of our diet is having that over, over time, that, you know, the sugar itself is probably not the issue, it’s probably more of how many calories you’re having in a single setting that is probably not going to be ideal if we have specific goals. Um, and there’s really no need to be overly fearful of sugar, it’s more of probably just having a healthier lifestyle in general, will lead to probably not having too much of a good balance of having wholesome foods and having some of those processed foods that do make our lives a bit more enjoyable. Um, anything to add, Tim, </p> </div> <div data-rss-type="text"> <p> Sam 33:38 <br/> I think you touched on everything. I don’t have anything else to add, do you now Well, God, yeah. </p> </div> <div data-rss-type="text"> <p> Jon 33:46 <br/> You want to say on this one? </p> </div> <div data-rss-type="text"> <p> Unknown Speaker 33:49 <br/> Why? </p> </div> <div data-rss-type="text"> <p> Jon 33:50 <br/> I said I think I said everything. I wanted to mention this one, but we’re getting, we’re getting the last time we talked about sugar. So </p> </div> <div data-rss-type="text"> <p> Sam 33:59 <br/> yeah, now we will probably bring it up all the time. Because it comes up a lot. And I’m sure a lot of people still have lots of questions. And yeah, there’s there’s so much science going on behind the scenes. But at its core, sugar does good things in the body. Too much of anything </p> </div> <div data-rss-type="text"> <p> Jon 34:18 <br/> is never good. But you need a balance. So everything in moderation is my I guess you could say too little of anything isn’t good either. Too little amounts of sugar is not good. Not a good thing either. So, if someone says sugars bad, then you also want to, you know, take that into consideration too that we need some of that </p> </div> <div data-rss-type="text"> <p> Sam 34:39 <br/> 120 grams per day. 120 </p> </div> <div data-rss-type="text"> <p> Yeah, that’s like the the brains need. Really. </p> </div> <div data-rss-type="text"> <p> Jon 34:48 <br/> I did not know that. Yeah, seems like a lot. </p> </div> <div data-rss-type="text"> <p> Sam 34:52 <br/> But we need we need carbs. </p> </div> <div data-rss-type="text"> <p> Jon 34:55 <br/> Um, and I’m sure your body’s like storing sugar, too. Like, um, in the form of glycogen in your muscles and liver, so it’s probably using some of that as well. Yeah. Yeah. Um, cool. So Samuel, you want to exit us out? </p> </div> <div data-rss-type="text"> <p> Sam 35:12 <br/> Sure. Um, so as always, thank you for making this far. If you have questions or concerns or have any other ideas for future topics, please reach out to us. We are more than happy to sit down with you for a free nutrition consultation. If that’s of interest reach out to john or myself. And with that, we hope you have a wonderful day and we will see you soon! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-35-the-community-conversation-nutrition-edition-is-sugar-bad-for-you/"> Ep 35: The Community Conversation Nutrition Edition – Is Sugar Bad for You? </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 04 Aug 2021 14:27:00 GMT http://www.prototypetraining.com/ep-35-the-community-conversation-nutrition-edition-is-sugar-bad-for-you/utm_sourcerssutm_mediumrssutm_campaignep-35-the-community-conversation-nutrition-edition-is-sugar-bad-for-you thumbnail http://www.prototypetraining.com/ep-34-the-community-conversation-mike-collette-my-story-to-date/utm_sourcerssutm_mediumrssutm_campaignep-34-the-community-conversation-mike-collette-my-story-to-date Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype!  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 34: The Community Conversation-Mike Collette (My Story To Date) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/08/4.png" alt="A man is standing in front of a sign that says prototype training systems" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype!   </a> The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-33-the-community-conversation-nutrition-edition-artificial-sweeteners/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> For this episode, the Owner and Founder of CrossFit Prototype/ Prototype Training Systems, Mike Collette, shares his story and the journey he has been on over the past few years. Mike goes into detail on why and how he got involved in fitness, why you need to follow your passions, and what defining moments he has had in his life. </p> </div> <div data-rss-type="text"> <p> <b> This episode of The Community Conversation is on audio and streaming platforms only! </b> </p> </div> <h3> You can also check out this episode of The Community Conversation on all major streaming platforms (here)  including  Spotify!  Don’t forget to subscribe! </h3> <div data-rss-type="text"> <p> <span> I don’t know about you, but when I was a kid I always contemplated what I was going to do when I grew up. What did I want to be? Where did I want to live? I imagined the type of house I wanted to have, car I wanted to drive… all of those things I thought about as a kid. But one thing I always thought about and what I really wanted was to be successful. I wanted people to be proud of me. I wanted to help people in some way. I wanted to do something I was passionate about. But at the end of the day, I had no idea. I never was a long term planner, I always was a “fly by the seat of my pants” type of kid. My mom used to say I was a great “bullshitter”. I don’t know if I still am or not but I do know that I have a story to share. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> My journey of where I was to where I am today really starts back in high school. I think we all have these experiences or defining moments that change our path in life and while this wasn’t a massive moment or series of events, it certainly put me on the path. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> It’s no secret that as a kid I was overweight or as my little league baseball coach would call me, “husky”. It’s not that I was lazy or anything, I just really liked to eat! I loved playing outside with friends, being competitive, winning and also I was (and probably still am) a terrible loser. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> But my story isn’t about being a little overweight as a kid because I changed that path around 5th grade. Believe it or not I used to absolutely hate exercise… running specifically. It’s still one of my biggest weaknesses, but I am well aware of it! But around 5th grade, I wanted to play football. I was playing soccer and made the switch. I was a 5th grade kid, playing on the 3rd string defensive end, against kids who seemed like monsters to me because they were all 2-3 years older than me. Remember, in pop warner (or back then at least) the teams were based on weight.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So I was the heavier, younger, new player on a team filled with older kids. I think I wanted to play because my cousin was playing, but we didn’t end up on the same team, go figure. I remember absolutely HATING football practice. The running, the sprints, the heat in the summer, the laps… it was miserable. I cried, begged, and pleaded every day not to go to practice. Thinking back at it, I had serious anxiety and fear. Not around playing or getting hurt, it was fear of being uncomfortable. The fear of not knowing if the coach would make us run. I wanted to run and hide. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I found myself doing that at times during baseball when I knew the other team had a pitcher who could throw really fast. I wouldn’t want to go to those games. I was scared. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> But everyday, my mom and dad made me go to those practices. No matter how much I cried and whined, they told me that I made a commitment and that I had to go (again, looking back at it, they may have just wanted me out of the house). So I finished out the season, I lost a lot of weight, I got a heck of a lot faster, more athletic and it was the first time I really got outside my comfort zone.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I still ended up quitting football and going back to soccer. I wanted to score goals and it was nice being the bigger kid on the field! </span> </p> </div> <div data-rss-type="text"> <p> <span> <br/> </span> <span> Ok, so flash forward to my junior year of high school (remember how I said I hated running?), in order to make varsity, it was an unwritten rule that you had to attend the head varsity soccer coaches soccer camp out in Maine. I didn’t go the previous year because I knew we would be up at 6am running before breakfast, then running some more, and some more… and playing a little soccer. But despite the fear, I had a lot of friends who were going so I went. About 3 days in I strained my right quadricep muscle doing some hill sprints. YES! I was out for the rest of the camp, I wouldn’t run or participate. But little did I know that this strain would linger the entire season. It was excruciating to kick a soccer ball with my right foot (yes, that’s my dominant side)… so did I learn to kick with my left? Nope… I just played the whole season slightly injured. As a result I didn’t make the varsity team but was able to be the captain of the JV team and an alternate on Varsity. But back to my leg… it really hurt. It hurt to the point where I didn’t know how long it would take to get better. So after the season, I went to physical therapy and I kid you not, within 2 weeks my quad felt 100% better.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> This was one of the defining moments in my life where I said to myself “hmm, I would like to help people get out of pain”.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Now let’s Flash back to 8th grade.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> This was the time in a young teenage boy’s life (well, I guess for me) where there is nothing more important than impressing girls. Now I had such little confidence around girls. I was the guy who would go home after school, dial up the internet, pull up AOL instant messenger and flirt with girls online, but when I would see them in person, I couldn’t look them in the eye! As a matter of fact, I think I asked out my first girlfriend over AOL. I know I had some serious game! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Anyway, I had a good friend who clearly moved up the puberty ladder a lot quicker than me and many of the other kids and he was jacked. I remember asking him what he was doing and how he was so jacked (that’s exactly how I probably said it), and he told me his parents had a home gym in his house. I then proceeded to invite myself over to his house to workout with him. And you know, we did the whole dumbbell curl and lat pulldown thing, but it was my first experience working out and I loved it. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> But it wasn’t until my freshman year of high school when I started to go to an actual gym. I remember asking my parents to get me a membership to the local YMCA for my birthday. I would go, walk into the weight room and if it was too crowded or if there were too many older dudes lifting weights I would go into the basketball courts and shoot around… going into the gym without friends or people I knew back then scared the crap out of me. But I kept going and a few more of my friends got memberships and we would go after school when we weren’t playing sports. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Funny story, Freshman year of high school during the winter sports season, my friend and I (who also hated running, he was a fellow husky guy like me) went to the winter track tryout meeting. Our plan was to do shot put or javelin. So my plan was to play soccer in the fall, track in the winter and Baseball in the spring. Well, after the short brief from the coach, he told us all to head outside and take a lap around the school complex as a warm up. My friend and I looked at each other and proceeded to walk out and go home. We weren’t signing up for running!  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So anyway, the new plan was to workout at the Y during the winter (not track) and that’s what I did. Only a couple of my friends stayed dedicated to working out in the winter, but I kept with it. Again, not knowing anything about anything. I just thought if you wanted big arms, do some bicep curls. And if you want to impress people, bench a lot of weight. I don’t think I did a single squat until after I got out of college. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Ok so let’s flash forward again…after my Junior year of high school baseball, I was nominated co-captain of the team. I’m still working out, I’m getting stronger, crushing those bicep curls and in the summer leading into my senior year I hurt my elbow doing a stupid exercise in the gym. It hurt to throw a baseball now… so I thought, “ok no big deal! Just go to physical therapy and I’ll be good in 2 weeks”… the difference is that I went and it didn’t get better. After several more weeks, an X-ray and MRI later, they found that I tore cartilage in my elbow and to fix it it would require surgery. Now we are 6 weeks out from baseball tryouts and there is no way I can get elbow surgery. So I played… and just like in my junior year of high school, every throw from center field hurt. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Despite the pain, I still played but playing in college probably wasn’t going to happen now. But my bigger question was “why wasn’t this getting better like my leg?” and “what the hell am I doing in the gym?”. So when it came time to try to figure out what I was going to go to school for, this was another defining moment that led me to major in Exercise Science with a concentration in sports medicine.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Ok, so now you know why I got into the fitness field but originally I wanted to get into physical therapy. Right? I wanted to help people fix their pain. Well, let’s skip a few semesters to my junior year of college. I took a strength and conditioning course and I loved it. Matter of fact, the professor owned a gym in the town where my school was and I applied to be a personal trainer (with no credentials by the way) at her gym. This was my first training job and I really enjoyed it. I remember asking her what it was like to own a gym (and this was like a 24 hour fitness type of gym) and I remember her saying “don’t do it”. Thanks for putting that in my head! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So after graduating with my degree I knew I wanted to get into the personal training field. I had some experience, I had my degree, I had some certifications… I’m good to go. But I really had no plan, I kind of just winged it I guess? I applied to be a personal trainer at Boston Sports Club in Westborough MA in 2010. I went in highly confident (more ignorance to be honest with you), highly motivated and ready to make a name for myself. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I remember the first few weeks and how exciting it was. I loved it. I would wake up at 330am to drive from Attleboro (I lived at home for 3 months before I moved out on my own) to Westborough to open the gym at 5am. </span> </p> </div> <div data-rss-type="text"> <p> <span> But I honestly had no idea what I was doing. You start on the floor, making minimum wage and you had to develop your own book of clients. How do you do that?! There was very little leadership, guidance and help (outside of a couple corporate sessions you had to take) for the trainers. More specifically, there was no career roadmap.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I knew that I had student loans coming up that I had to pay off and that I needed to make a living doing this. But I never felt I was chasing money, I just wanted to be the best trainer there. I wanted to do the most, I wanted to be there the most, I wanted to know the most. That competitiveness that I had in my athletic career was coming out in my fitness career. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Looking back, I spent a lot of extra time doing the little extra things that set myself apart to get me to where I wanted to be in a short amount of time. Like in football practice or in soccer camp, there was the same feeling of fear and anxiety to introduce myself to people. To try to “sell” my services to those people who needed it. Most of them didn’t know they needed the help (like me when I was in high school working out). </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So within 6 months I moved up from a floor trainer to a master trainer at BSC. I was the youngest master trainer in TSI (town sports international) history. I was the highest grossing trainer in Westborough and one of the highest in the entire company. Within 12 months, the Westborough location was the highest grossing PT department in the company with only 5 Master Trainers. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> But let me tell you, ignorance can be bliss… I had no idea the work and time that had to go into what I wanted. I thought I knew everything… or at least enough but having the “doing skills” didn’t prepare me enough for the real world. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Ok… so now let’s talk CrossFit, another defining moment in my life.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So about 3 months in at BSC, the General Manager and AGM were doing these workouts daily that totally confused me and blew my mind at the same time. Remember, I went to college for exercise science and what they were doing defied a lot of the traditional training practices that I thought I knew. So one day I asked them “what are you guys doing?” and they said they were doing the “CrossFit Daily WOD”… now I heard about CrossFit when I was in college but I knew very little about it, I thought it was for football players and power athletes to be honest. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So I asked a few more questions, trying to get an understanding for what they were doing and basically they just did what the CrossFit Daily WOD app told them to do each day. Everyday was different. Sometimes you lift weights, sometimes you run, sometimes you do circuits… it was completely varied and random. But they asked me if I wanted to do the workout with them, actually I think it was a bit of hazing to be honest with you, but I still complied. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The workout was called “Fight Gone Bad”, but we changed it up a bit due to lack of equipment. But FGB is a 5 minute running clock of 5 exercises, 1 minute max reps of each exercise, then rest 1 minute after each 5 minute round. Repeat 3 cycles. The movements were Box Jumps, Wall ball shots, Sumo deadlift high pulls, Rowing and Push press. We subbed the battle rope for the rowing. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Needless to say, this workout is no joke. It was hard, it was grueling. But it was fun. I was in the arena with my two bosses working out, joking around, being competitive… I loved it. I also beat them on the workout so that made me feel pretty good! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> After that workout I was hooked, I couldn’t get enough of CrossFit. I learned everything I could about CrossFit, what it was, the methodology, the science behind it… everything. I’m so grateful that YouTube was around then! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> From there I committed myself to practicing and improving my skills within this new method of training that I was hooked on. I wanted to master the complex olympic lifts, improve my powerlifting, learn how to do double unders, fundamental gymnastics movements like handstand holds, toes to bar, muscle ups… the good thing was that not only was our GM and AGM doing CrossFit, our newest Fitness Manager, Mr. Brain Zancewicz had his CrossFit Level 1. I had so many people to learn from. It was amazing.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So this all happened from 2010-2011 and it wasn’t until summer/fall of 2011 when I experienced another defining moment in my life. Now I talked about how I thought I knew everything with fitness… well that wasn’t true. And I didn’t know anything about business, sales, networking… I was just a kid along for the ride!  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I was introduced/invited to create a local networking group. Another trainer at BSC who was much more experienced than me gave me the insight and advice that as a trainer you need to expand your network to other professionals that work in proximity to your space. So the networking group included a physical therapist, a chiropractor but also a local restauranteur, real estate agent and financial advisors. I’ll spare you the details and shenanigans of the networking group but there were a few big takeaways in this for me: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Several months later, I began talking more and more with one of the members of this networking group and we hit it off. He and I became really close, as if he was like an older brother to me and I, a younger brother to him. He was a successful guy, highly intelligent and I have to say I was incredibly impressive/almost smitten by his demeanor. One of my core values is knowledge and wisdom and I felt I could learn a lot from this guy. He seemed to have all the answers. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So without really knowing what I was doing, a few months later on a ride home from an MMA sparring session (I can tell those stories another time)  I pitched to him my idea of opening up a fitness facility that tied both our passions together (he was very much into martial arts and I was very much into CrossFit). We then brought Brian Zancewicz (remember, the fitness manager who I learned a ton about CrossFit from?) and a bunch of meetings and work later, we opened up our gym in September 2012. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> There are a lot of details and side stories I could talk about here but I will save that for another time. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So let me break this down for you… I’m 23/24 years old, I’m doing well as a trainer, but I wanted more. Remember how ignorance is bliss sometimes?…well, it was weird. I had no fear of starting Prototype. I was 100% confident that it was going to be successful. I knew how to coach people, I knew how to train people, I knew how to program and create training plans, I knew how I wanted my CrossFit gym to be different than the traditional CrossFit gym. I made a lot of bold and fast decisions and looking back on it, I am really proud of those decisions I made. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> On the other side, I had no idea how to run a business let alone manage and lead staff. The gym started off as Brian and I did all of the coaching and training. We moved all of our 1-1 clients over to Prototype and told them CrossFit and group classes were better than PT (wrong!). I made so many mistakes… it took me so long to trust anyone else besides Brian to coach anyone. I coddled (A LOT), I didn’t want our coaches to make mistakes or fail, I held a lot of the burden and stress of both working in the business (coaching, training) and operating the business and learning as I went. </span> </p> </div> <div data-rss-type="text"> <p> <span> Fortunately, we hired help from Chris Cooper before we opened the doors to give us advice. Chris has owned an affiliate since the late 2000’s, he wrote for the CrossFit Journal at the time and he was the perfect guide to help us. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> But I still wasn’t the leader I knew I needed to be. But that all changed when I was forced to grow.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Around 2016 I started working in other businesses with my now former business partner (remember the guy from the networking group?). He saw I had been successful with Prototype and getting it to where it was to that date, so why not try to do that in other businesses and industries? You can sell stuff, you understand social media and marketing, you can operate, you’re organized… you got this!  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If imposter syndrome was a hat, I was wearing a giant green one! I was thrown into having to lead (or try to lead) multiple people who were responsible for operating and growing various businesses. I had to bring my insight and little experience (in my mind) into these organizations and try to bring up the results. There was a martial arts business (remember how Prototype originally started?), financial advisor practice and an exotic car rental company. Cool right? Well, it was a lot of work. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I couldn’t work in the business of Prototype as much as I once was, I had to do better working on the business and leading. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> After some time and some success, the next venture I got involved in (which at the time was controversial and maybe it still is) was the legal cannabis industry. My task and role: raise funds for this vertically integrated cannabis company… and they needed a lot of money. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Hmmm, well I’ve never done that before, but let’s give it a shot. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> In a matter of a couple years, my world went from shorts and a t-shirt training people to wearing button ups and sport jackets to high end networking events and flying out to Family office conferences… Can you say imposter syndrome again but 10x louder? Holy uncomfortable. Imagine trying to talk to someone when you feel like you have no idea what you’re talking about?  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> In 2018 I earned a partnership in the holding company where all of the businesses I was helping operate were housed. If I learned one thing from this brief 2 year journey, I understood the value of equity vs. just a paycheck. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Yeah… it was hard and it was growth, but it wasn’t necessarily the growth I needed to level up…I wasn’t passionate about what I was doing and I wasn’t being the leader I wanted to be.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Was it checking off the box of success for me? Yes. However, I wasn’t waking up excited. I didn’t have the feeling I had when I opened up Prototype or when I would wake up at 330am to start training at BSC. As a matter of fact, I was burning out and burning out fast. To be candid, I became miserable.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> In addition, my business partnership relationship changed. I didn’t feel I was a partner, I felt like I wasn’t part of a team and I felt like I was still the little brother.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> There was very much a lack of good, effective leadership in my opinion, or at least the level of leadership that I felt helped people thrive. The defining moment that came out of this was when I made another big decision and that was to part ways with my now, former business partner.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Talk about a series of difficult conversations. Unavoidable conversations. I couldn’t skip these like I tried doing with my football practices. And this pitcher was throwing his fastest. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> In the end, I got what I wanted and that was my gym + a bit more and that was finalized at the end of 2019. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I had big eyes for 2020. I’m by myself, I’m in control, I’ve learned a lot in the past few years and now I can dedicate my focus to my passion… and then COVID-19 hit. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> This was another defining moment for me. This is, as they say, where the rubber meets the road. I realized, I’m all alone. All the decision making and leadership is on me. I have to step up and be the better leader that I wanted to be to weather this storm and continue to pursue our mission.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I remember the day we decided to close the physical gym doors. It was about a week before the state mandate. Some thought it wasn’t the right move, but it was the first of many decisions I had to make. I remember driving home, parking my car, turning off the engine and sitting there for a minute. You might think this is strange but I had a conversation with myself and I remember myself saying “You are ready to lead”. As David Goggins would say, “Roger That!” </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> From there we pivoted to a virtual model, we created a ton of content and resources for our clients and community, we sent out a daily email with a daily home workout if people wouldn’t make the virtual class. We put all the classes on demand, we divided our membership amongst the coaches to communicate with, we created a virtual coaching and programming option, we held virtual events, seminars, challenges, competitions, game nights and we even had a virtual holiday party. We then created a COVID-19 advisory board to help us with the decision making as the state mandates changed and phases rolled out. We outfitted the gym to make it safe, we spent thousands of dollars to improve our space, we added new staff to the team. We communicated, we stayed true to our values and we led… I led. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> We finished off with a record quarter in 2019 and a strong 2020. We actually grew 10% in 2020, while 20-30% of gyms closed and many had more than 50% loss in revenue. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> We were fortunate to win Two Brain Businesses 2020 Gym of the year award. Remember Chris Cooper? Yeah, that’s his business… and I couldn’t have been more honored. Not just for myself, but for the team and community at Prototype. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> But man, that imposter syndrome hat grew back on my head. I thought, did we really deserve this? There are 1000 gyms in the running, how did we win? So many others went through these challenging times and came out strong as well. Then we won it again in 2021 and I was able to celebrate that success a bit more. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> One thing i’ve learned just in the last few months is that there are times when you need to press on different levers. Charlie Kim of Next Jump talks about PEACE-TIME and WAR-TIME in business. 2020 was WAR-TIME. We had to focus on saving our business, our products and our strategy. However, as 2020 ended and 2021 emerged, things started to come back down to some level of normalcy, this would be peace time. And in peacetime, where the business isn’t materially changing much, you need to press on the lever of people development. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So around December 2020 I reached out to one of my personal mentors, Brent French for some guidance. I told him that I wanted to focus on myself and my personal development. I needed to tackle this imposter syndrome and improve my emotional intelligence with the goal of being the best leader I can be. He then told me how he was taking a weekly class called Leadership in Practice, led by Charlie Kim and Meghan Messenger, the Co-CEO’s of NExt Jump (remember, I just mentioned Charlie!). They started running this class through their online community called Community online Academy, which they started in 2020 as a result of COVID-19. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Now, I’m familiar with Next Jump because back in 2015/2016 Brent invited me to take a tour of their Boston campus with his graduate class. Next Jump is a $2B E-commerce company with offices in Boston, New York and London. But the interesting thing about them is that they are a Deliberately Developmental Organization (or DDO for short). They are invested in the development of their people, leaders and making better decision makers. Most importantly, creating a social change by improving workplace culture is their mission. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Since then I have been investing in myself and investing in our team more than ever. I’ve attended and have rarely missed their Leadership in practice sessions on Thursdays. In addition, I was invited to participate in a couple small group leadership training classes and have put this into play at Prototype with our own small group. My focus on applying my leadership is going directly into actionable practice not only at Prototype, but also with the launch of Empowered Rx with Coach Leah. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> What I do know is that 6-7 months ago, I wouldn’t have shared this with all of you. I’ve learned a lot about vulnerability, truth, leadership… the importance of investing in yourself, the importance of reflection and truly appreciating things. I’ve learned why we can’t stop learning… I’ve learned how important it is to have mentors and people you trust to challenge your thinking.  I’ve learned that if you want to have a bigger impact that you can.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I’ve learned that over the years that getting uncomfortable helps you grow. I’ve learned that fear drives behavior, but you can conquer your fears with deliberate practice. I’ve learned that not everything comes all at once. And the biggest learning I’ve had is that I have a lot more to learn. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I appreciate you listening to my story.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> There are a lot of people that I didn’t mention by name in this for personal reasons.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> There are a lot of people like my brother Jon, for example, that I didn’t talk about because he has his own awesome story.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I didn’t talk about all the mistakes I made. I didn’t talk about all bad decisions I made. I didn’t talk about everything but I’m an open book and would love to hear from anyone that would like to talk or has questions. </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-34-the-community-conversation-mike-collette-my-story-to-date/"> Ep 34: The Community Conversation-Mike Collette (My Story To Date) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 01 Aug 2021 12:46:00 GMT http://www.prototypetraining.com/ep-34-the-community-conversation-mike-collette-my-story-to-date/utm_sourcerssutm_mediumrssutm_campaignep-34-the-community-conversation-mike-collette-my-story-to-date thumbnail http://www.prototypetraining.com/ep-33-the-community-conversation-nutrition-edition-artificial-sweeteners/utm_sourcerssutm_mediumrssutm_campaignep-33-the-community-conversation-nutrition-edition-artificial-sweeteners Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype!  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on The post Ep 33: The Community Conversation Nutrition Edition – Artificial Sweeteners appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/07/Artificial-Sweeteners.png" alt="A man and a woman are standing next to each other on a poster for prototype training systems" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype!  </a>  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! ( <a href="https://prototypetraining.com/ep-32-the-community-conversation-mark-dirienzo-never-hit-the-snooze-button/"> Check out our last episode here! </a> ) </p> </div> <div data-rss-type="text"> <p> For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Russo will be discussing  <b> Artificial Sweeteners </b> . If you’re looking to learn more about nutrition for yourself or pick up some good eating habit tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Jon 0:00 <br/> Thank you for tuning in to the community conversation brought to you by protein training system home of CrossFit prototype seminar back of another nutrition episode to help provide you with some education and strategies to better your nutrition while still enjoying your social life. There’s a lot of misinformation on nutrition and we aim to provide you with some clarity. Today we wanted to talk about artificial sweeteners what they are and talk about whether they are safe or not safe to use. So segue into this. Sam, what are some of the most common artificial sweeteners? Just we have an idea of what we’re talking about? </p> </div> <div data-rss-type="text"> <p> Sam 0:38 <br/> Yeah, so I think the ones that people see most often are probably the ones that they like go to a diner or like a restaurant they see on the table. So like equal is made from aspartame was sweet and low is the one that saccharin and then I think Splenda is the one that sucralose Um, and then there’s like a handful of other ones like stevia and the raw i think is like been a recent addition. But those are like the three major ones that we’ve seen for years and years, I’m sure of the like zero or very low calorie sweeteners. </p> </div> <div data-rss-type="text"> <p> Jon 1:11 <br/> Right. So the big thing on artificial sweeteners and why people get you know, up in roars about them is that they don’t contain any calories. So what the heck are they? So, you want to give us an example of what’s happened? Like what’s like, what is the artificial sweetener process? Like how is it being produced, whether it’s natural or synthetic? </p> </div> <div data-rss-type="text"> <p> Sam 1:33 <br/> Yeah, um, so the natural ones, like we said, they’re like, stevia is a natural one. And like we said, it’s like newer to the like, low calorie sweetener world. So we don’t necessarily know as much about how that affects the body, I think as some of the quote unquote, synthetic or like manmade sweeteners. And basically what’s happening is, sugar as a whole is made up of carbon, hydrogen and oxygen, like c, h and o are like the chemical abbreviations. I’m sure everyone listening has taken high school chemistry and has, like, at some point, experienced at least looking at the periodic table. So those three elements are the ones that make up normal sugar. And so what happens is to turn sugar, like table sugar into an artificial sweetener, by removing some of the hydrogen and oxygen molecules and then replacing it with chlorine molecules. So basically, it’s just like swapping out the O’s and ages and putting in a CL, which still is very safe still is totally okay for the body because it’s like a natural element that is found in other foods and other beverages. </p> </div> <div data-rss-type="text"> <p> Jon 2:45 <br/> Cool. So I’m Sam. Is it safe to have artificial sweeteners? And do we know that for a fact? Is there any research on artificial sweeteners in their safety? </p> </div> <div data-rss-type="text"> <p> Sam 2:56 <br/> Yes. It’s been many years since artificial sweeteners hit the market, and that we’ve been using them for quite some while and there is plenty of research that has been done on artificial sweeteners. And we’re going to spend quite some time today talking about the things that we have researched for everyone. And also for our own personal benefit. I think like we’re interested in knowing like, is it safe for us to personally take and then we can recommend it to other people. So yes, research galore on artificial sweeteners, lots of different studies, some good some not so good. And so it’s important that like, when we’re looking into it, we kind of figure out the limitations of all the studies. But by and large, the like result of all the studies, which I’m sure we’ll get into a couple is that yes, artificial sweeteners are safe for you to have and also can be really effective in a diet for someone who is either diabetic or trying to lose weight, or trying to manage their sugar intake in any way, shape, or form. Now, john, do you want to kind of dive into some of the things maybe like, we talked about a minute or two that we’ve heard about artificial sweeteners, and then we can kind of dive into the science behind it? </p> </div> <div data-rss-type="text"> <p> Jon 4:09 <br/> Um, yeah, so artificial sweeteners are sensors, synthetic, and they are made in a lab and they’re not all natural, is that there’s a worry that consuming chemicals is going to cause you know, you know, issues with our gut health or there’s going to be there’s a fear of cancer, and there’s all these assumptions based off of, I think things that are put out in the media with, we don’t know what these things are. Exactly. So we’re going to assume that they’re not good for us and they are bad for us to have. Um, but the benefits of having some of these things in moderation is going to be that because they do not contain calories. It’s an easier way to be able to have some of those sweet things in your diet without having to have a lot of calories to be able to match that now, I’m drawing a blank on the Sam is I believe it’s like 600 times sweeter sucralose is to sugar. So it doesn’t take a very large amount of some of these artificial sweeteners to be able to give you that same sweetness as sugar. So if we wanted to have, for example, if we want to have cream and sugar and or coffee, versus having, you know, a pack or two of Splenda, or equal, whichever your taste preferences, you’re not going to get calories, or at least you’re going to get very few calories from that versus having to have several tablespoons of sugar in order to get that same taste. So there’s research on artificial sweeteners being a way of being able to feel more, being able to maintain a calorie controlled diet because of the fact that you’re able to have those sweet things in there without having to consume the calories that go along with it. So it’s just like an adherence tool. So instead of being like, okay, like, I can’t have sugar, you can have the sugar substitute and still get that sweetness, it’s not going to cause you to crave sugar more, it’s absolutely for based off of some of the things that are out there and studies is that people just consume less because they’re able to have you know that Diet Coke, and then it’s, you know, they can move on with with their day versus having to restrict, restrict, restrict, and then over consume that because it’s something that you’re not able to have. So if you can implement artificial sweeteners as a nutritional strategy, then it’s a good tool. Now, Sam, we have numbers on what based off FDA what safety is on some of these things? You want to talk about that a little bit? </p> </div> <div data-rss-type="text"> <p> Sam 7:17 <br/> Yeah, so the FDA recommends like an upper limit of artificial sweeteners and for sucralose, and like we’ll probably mostly talk about sucralose, because I think it’s just like the most commonly researched one. The upper limit is 50 grams, I’m sorry, 50 milligrams per kilogram of body weight. So what that means, like broad scope is for someone who’s 150 pounds, that brings them to about 3400 milligrams per day, which is like nearly 20 cans of Diet Coke, worth of worth of sucralose to get in a day. It’s a lot it’s a high upper limit before it becomes unsafe. Now, the vast majority of people are not drinking 20 diet cokes a day. That’s like more than a two liter bottle. It’s quite a lot. That’s like almost an hour to fit in. I’m sure there are people. There’s probably bigger issues if you are right. At the end of the day, if you’re drinking 20 diet cokes, like you probably feel terrible just because of the carbonation right? Like it has nothing to do with the sucralose it’s like carbonation is going to kill you before the sucralose does. upper limit is pretty high of these artificial sweeteners. Well, this </p> </div> <div data-rss-type="text"> <p> Jon 8:29 <br/> just made me think about like a whole nother avenue of things is that there’s always going to be you know, correlation does not mean causation. So if someone was having multiple diet cokes, let’s say someone was having 20 diet cokes a day. Do you think that’s the only thing in that person’s life that is not healthy behavior? So is it the artificial sweetener? That is the issue? Or is it the fact that that person’s probably also not exercising? That person’s probably also eating too much processed food to begin with? Um, you know, there’s so many different things that aren’t always taken into consideration when, you know, focusing on one little thing, like if a study was done on artificial sweetener, like they’ve done some of these things on rats, and they blast them with like, I don’t know, like 400 times the dosage that is anyone would normally have anyways, then they’re like, Okay, this is there is a potential for harmful effects on the body. It’s, well, who would have that dosage to begin with, and, you know, that’s not done in a human as well as what the hell else is going on in that person’s life that is causing them to take in that much of that one, that one substance watch, whether it’s a sweetener, or it’s sugar, you know, whatever, whatever it is, um, I think that’s something to take into consideration whenever you read The article or hear something in the media is, well, if these things are harmful, then what? You know, in what context? Is it harmful? And what dosage and, you know, are there other factors that are probably that go along with that thing that is causing that to not be good for their good for their health? </p> </div> <div data-rss-type="text"> <p> Sam 10:23 <br/> That’s a great point. And you sound very popular today with that, was that your phone that just made? But do you know that you’re usually a turn it off right away? But um, you know, it’s a good point that like nutrition research is really hard to control, just because there are so many other factors, right? So if, like, we are participants in a study, and even if we eat the same exact thing in the study, because that’s what we’re told to do, like you and I still live different lives. So there’s like factors outside of a studies control that make it really hard to have like coherent nutrition research that says Like, this is a proven fact, just because there’s so many other confounding factors. So yeah, read everything with a grain of salt. And it’s something that I think we touched on yesterday, we had looked at that article about like, does sweetener artificial sweeteners cause any gut health issues or any other changes to the body? And it’s like we can we found an incredible study a double blind, randomized controlled trial, which is like a really good thing in the science world. What was it it was on healthy adults ages like in their 20s 24? Yeah, yeah, average BMI. And like, the end result was that in this like, high volume of participants that artificial sweeteners did not cause any real changes in the gut health. Artificial sweeteners ended up in the poop, completely unchanged, meaning that it did not affect what was inside the bottom. Now, it was like an excellent study, and we got a lot of great information out of it. But again, like these are young 20 something year olds that are probably doing things outside of the study that can’t be controlled for. </p> </div> <div data-rss-type="text"> <p> Jon 12:00 <br/> Right. Um, so do you? Do we know off the top of your head, Sam, like so? Whenever something is put out in the grocery store versus in a supplement? That has to be approved by the FDA? Yep. Correct. So the FDA also has, they have their like, they have like a upper limit of what their safety is, but it’s like the upper limit of what’s going to save their astronaut getting in trouble if something did happen, you know, what’s the FDA is limit? And then what’s like, what’s the real like limit of what’s been shown on some of these sweeteners? </p> </div> <div data-rss-type="text"> <p> Sam 12:48 <br/> Yeah, so I actually don’t know off the top of my head, john, what the upper limit for real is, the FDA, FDA is the one that does say 50 milligrams per kilogram of body weight, like turning on every word today. Um, and honestly, going by the FDA recommendations is a pretty good idea for the general public. Um, there’s always again, those populations that like probably don’t call it like pregnant women. We don’t have a ton of research on pregnant women with this stuff, because no one wants to do tests on pregnant women. So like, I don’t know, I can’t say with confidence that 50 milligrams per kilogram is a good idea for pregnant women to intake of like sucralose. Now, realistically, that’s probably not the true upper limit, there’s probably more sucralose and artificial sweeteners that can be taken in during the day that like that might be the limit of where things start to change, right? Like where we might see an adjustment in the gut microbiome, or within like, spikes in blood sugar, you know, but 50 milligrams per kilogram per day is FDI. So that’s what I go up to. </p> </div> <div data-rss-type="text"> <p> Jon 13:53 <br/> Right. Now, what are your thoughts on when you hear and you probably hear this from your clients as I do is I don’t want to consume chemicals. What’s like, what’s your what’s your thought on consuming chemicals? </p> </div> <div data-rss-type="text"> <p> Sam 14:07 <br/> Everything is a chemical. We like opened up and then I talked at the beginning, right? Like, at its base sugar is made of like three different elements. Artificial sweeteners are those same three elements and then just plus one more. The same thing happens with fats like we can mechanically change around fatty acids. to like, I’m sure you’ve seen like on nutrition labels like saturated fats versus trans fats, versus monounsaturated fats like those can be mechanically change to from one to the next. And it’s just about like breaking the chemical bonds and switching things around. So all of these things are chemicals like sugar is a chemical, whether it’s manmade or whether it’s natural in the world. We chemicals all day every day. World is made up of chemicals. So yeah, when people say I don’t want to eat anything chemical, or like, you know, I don’t want to eat bad chemicals like chemicals or think like yeah, don’t go drink like pool chlorine. That would be bad in jest, but but like as part of this compound it is a okay in the body. </p> </div> <div data-rss-type="text"> <p> Jon 15:21 <br/> Yeah and like, sometimes natural isn’t even always the safest or surest way of you know going along with nutrition right so yeah, now oil. Oil is natural and comes out of the ground but you can’t consume that and neither can consume poison ivy either just because it’s a plant arable imagine poison ivy like, oh, now plantain let you take a wilderness course is what you’re saying? Did you ever read the book into the wild? There’s a movie on it too. No, but I heard it’s good. It’s very good. But the guy like he wants to, like get away from like society and things like that. So he like hitchhiked to Alaska meets all these people on the way and by the time it gets to Alaska. There’s no more deer or anything like that. So he’s basically running out of food. And he’s like starving. So he goes and eats a bunch of berries, and then realizes that they’re poisonous. And it’s such a sad ending. Like, it’s a real story. Yeah, hot, the guy ended up dying of eating poisonous berries. But anyways, Euler is going well, it’s happened a long time ago. This is from 2000. But, um, anyways, I don’t know, I just thought of that the natural and artificial argument is kind of silly, because sometimes natural things aren’t always best. And like Sam mentioned earlier in podcasts is that there’s more research on sucralose and aspartame than there is on stevia, which isn’t to say that stevia is unsafe, it’s to say that there’s actually more evidence to show that one is safer than the other. So if you are going to make your recommendations based off of natural versus unnatural, you might want to think about what evidence says towards what you’re going to be putting into your body. One of the biggest things is that when we, you know, a lot of downsides are things that can go along with poor health is just over consuming calories over a long period of time, and not having healthy lifestyle factors, like not exercising it, you know, fruits and vegetables. So there’s so many things that go into making a healthy diet versus just looking at one thing alone. So if you are overly concerned about artificial sweeteners, then if you can go without it, that’s fine. But if you struggle with if you’re the same person that says that you’re, you know, you’re addicted to sugar, and you have a hard time controlling sugar, so you cut it out of your diet altogether, then maybe exploring the option of having, you know, maybe it’s that little bit of sucralose in your coffee, or having, you know, you know, some lower calorie options, like, I don’t know, maybe it’s a frozen yogurt that has sucralose in it versus having one that has 30 grams of sugar. Think about some of those things that might make your diet not feel so miserable, but also allow you to have some of those sweet things into your diet. But </p> </div> <div data-rss-type="text"> <p> Sam 18:33 <br/> now, john, I know you and I both use artificial sweeteners. So let me give some examples of how we use them in our day. What do you do </p> </div> <div data-rss-type="text"> <p> Jon 18:44 <br/> um, my coffee I so I’ve actually gone back and forth the best so my coffee in the morning. I used to be coffee creamer that has I think it’s it’s like eight grams of sugar per tablespoon or something like that. And then it’s like a gram and a half of that. So it’s more just like the calories that come from the sugar. So just a little bit more carbohydrates that I switched over to the sugar free not because they don’t consume sugar, but because they’re replacing sugar with sucralose, which for me, doesn’t bother my stomach and I like the taste of it as well. It seems me because I like to have three tablespoons instead of having you know 40 calories per tablespoon and having 120 calories come from my coffee, I can have a coffee that I enjoy and have 35 calories in my coffee creamer. So that one little thing right there allows me to have 100 more calories of food that I want to eat. So you know I can have an apple which is roughly 100 calories and I haven’t you know I’m still an equal with what I’ve had. So it’s less of a like I have it in the context of I’m avoiding sugar. It’s I have the artificial sweetener in my coffee because I don’t want to have black coffee all the time. And that’s what I did to be able to save calories when I’m like, you know what, like, I really enjoyed my morning coffee. So if I implement sweetener, then I can still enjoy my coffee without having a significant amount of calories. And it just just prefer </p> </div> <div data-rss-type="text"> <p> Sam 20:28 <br/> Yeah, and tastes good. Exactly. Yeah. What about you? Well, I chew gum all day every day. And that is definitely full of artificial sweeteners. It’s like a rare moment if you see me without gum. So that’s like the number one for me. Gatorade, I have the Gatorade zero that has artificial sweeteners in it. I personally like can’t do a ton because it does bother my stomach like that is I have a whole slew of gi issues that I don’t know anybody needs to ever hear. But I can’t I can’t have too much it does bother my stomach. So yeah, my gum and like Gatorade I’ll have but I have friends who are diabetic. So they’ll have like a diet sprite if we’re like out somewhere. And like used as a mixer, like diet soda has its place. And I think there’s like plenty of instances where either I’ve been places or my my diabetic friends have been places where it’s like been a really good thing to have. Unless they’re going into like, diabetic shock, in which case we need sugar ASAP. Yeah, like I, I use it and I have a lot of friends that use it as well. </p> </div> <div data-rss-type="text"> <p> Jon 21:32 <br/> Now, that’s a good point with the diet sodas, because, you know, some of us want to have alcohol, but we you know, don’t want to just have vodka and seltzer water. So if you do a diet coke and whiskey, then you know, you can have like 60 or 80 calories depends on how many ounces or whatever you have in your drink. But that’s usually where a lot of calories come from is going to be all the juices and stuff like that, that you’re having in your in your in your cocktail. So if you’re someone that likes to have, you know, a drink, you know, on the weekend, one or two, you know, what usually goes with alcohol is going to be food. So it’s just a strategy to be able to not over consume on liquid calories, which is just like a good rule to have in general is don’t have too many calories coming from liquid because liquid isn’t going to be overly filling. So you use artificial sweeteners and some of your liquid. Some of your instead of having calories coming from your liquid and you have that you can still have that similar taste, which is more of what we’re going for. It’s less of going you’re not you’re not having a cocktail for a source of calories. You’re having a cocktail because it’s a social thing. And it’s enjoyable to have a have a drink so yeah. </p> </div> <div data-rss-type="text"> <p> Sam 22:50 <br/> And diet soda as a mixer leads to getting that buzz quicker. Like the chemical reaction that happens diet soda helps it happen faster. I did not know that. Yeah, that’s the one thing I learned in college that I will probably never forget. </p> </div> <div data-rss-type="text"> <p> Jon 23:07 <br/> That’s I yeah, I never knew that diet soda. So you can be a cheap date with diet soda. Interesting. Yeah. Nothing away from this podcast know that that’s actually a scientific fact. Um, okay, so you guys have some context behind how to use artificial sweeteners. I use it my coffee, Sam uses it as a instead of having water all the time she uses to help her hydrate with having like a Gatorade zero or Vitamin Water zero that does not contain calories. And sometimes it’s just an easier way to get fluid in. Um, and you have to know what feels right for you. Like Sam said, Sam has too much of a certain sweetener doesn’t sit right with her. Some people they have too much aspartame, they get headaches, everyone is individualized. So you kind of got to know what works for you. And I’m sure if your diet is too heavy in artificial sweeteners, then you’ll probably notice that you don’t feel great having it but </p> </div> <div data-rss-type="text"> <p> Sam 24:15 <br/> yeah, have you ever looked up? The Amazon reviews for sugarfree gummy bears? No, no. Okay, well, you know you do in your spare time. I don’t know how this came up. But this is a thing it was like I think it was a meme going around for a while. Spoiler alert. If you eat an entire like four pound bag of sugar free gummy bears, you will have to poop. </p> </div> <div data-rss-type="text"> <p> Unknown Speaker 24:43 <br/> Yes, some people have instantly. That’s the way to do it. You’re constipated. That’s the way to do it, </p> </div> <div data-rss-type="text"> <p> Sam 24:50 <br/> I guess so. I wouldn’t recommend ingesting food to give yourself diarrhea but Cuz that would not be my goal. Some people occasionally want to diarrhea. Yeah. Oh man, we’re we’re kind of going off the deep end now. Let’s bring it back. Yeah touched on what they are we touched on how we use, we touched on that, yes, they are very much safe there is an upper limit, we don’t really have research beyond that upper limit, at least in humans because, well, it’s probably not smart to just throw a ton of aspartame into someone’s body and hope for the best, right? Like we have to do this safely and scientifically. But through the years of research, we found that yes, well, not we personally but you know, scientists in the world, I found that, yes, artificial sweeteners can and very likely should be used in a healthy, overall well rounded diet. For the vast majority of people, there’s nothing really to be scared of, obviously, you have to go with based on what’s okay with your body, but really, by and large, it is safe, safe for consumption and safe for use. And it can be a great tool, depending on what your goals are with nutrition. With that said, john, do you have anything else to add? Before we close this thing out? </p> </div> <div data-rss-type="text"> <p> Jon 26:08 <br/> Um, I mean, I feel like there’s no need to be overly concerned with artificial sweeteners and having them in your diet. And like we mentioned, if it helps you control your calories, then it is going to be helpful for you, especially if you are in a calorie deficit where you are trying to lose weight. Those can be easy ways to implement some lower calorie options without having made drastic changes to your diet. So if you feel fine having it then habit, and if you don’t have a lot in your diet, and you rapidly increase it, then expect that you may not feel great, that doesn’t mean that the artificial sweetener is bad for you, it means that you’re probably having more than your body’s used to having whenever we have something that our bodies aren’t used to having, we’re gonna have some type of reaction, whether we’re bloating or having little gas. So know yourself and whether something works for you or not, and your diet is totally based upon you. But based off the evidence that’s out there on artificial sweeteners it is safe to have. </p> </div> <div data-rss-type="text"> <p> Sam 27:16 <br/> And next time you see a news article that says this food is killing you look on Google Scholar, or come to one of us, and we can do the research for you to find out if that’s actually true. Or if that’s just a nice little clickbait headline for you to like, be swayed by there’s always a reason behind those headlines. Most of time, they’re not sure. </p> </div> <div data-rss-type="text"> <p> Jon 27:44 <br/> Yeah, it’s like people to ignore is Dr. Oz, Mark Hyman. All those guys out there that blast sugar and artificial sweeteners and just make assumptions. You know, why don’t you critically think a little bit more about some of the stuff and follow scientists versus people that are trying to benefit off of your purchasing their product or their detox pill or whatever it is that they’re diagnosing you with that issue? That’s a very common thing that you’ll find is, do you feel this way? buy my product, here’s the here’s the problem. Here’s the solution. And it’s usually a marketing tool in order to get you to spend money on something. So try not to do be so fearful of things and jump to conclusions. Slow down and think a little bit. Most of the time, it’s not as big of a deal of it’s blown out to be on the media. </p> </div> <div data-rss-type="text"> <p> Sam 28:38 <br/> It’s true. That’s why we’re here. Bring all the scientific evidence to light. So with all that, we’ll close it out. Thank you again for listening to this podcast. Hopefully we’ve touched on something and giving you some new information today. If you have any more questions or any other ideas for topics in the future, please do let us know reach out to john or myself and we hope you have a wonderful day. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-33-the-community-conversation-nutrition-edition-artificial-sweeteners/"> Ep 33: The Community Conversation Nutrition Edition – Artificial Sweeteners </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 28 Jul 2021 12:00:00 GMT http://www.prototypetraining.com/ep-33-the-community-conversation-nutrition-edition-artificial-sweeteners/utm_sourcerssutm_mediumrssutm_campaignep-33-the-community-conversation-nutrition-edition-artificial-sweeteners thumbnail http://www.prototypetraining.com/ep-32-the-community-conversation-mark-dirienzo-never-hit-the-snooze-button/utm_sourcerssutm_mediumrssutm_campaignep-32-the-community-conversation-mark-dirienzo-never-hit-the-snooze-button Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype!  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 32: The Community Conversation-Mark DiRienzo (Never Hit The Snooze Button) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/07/Community-Conversation-1.png" alt="A poster for the community conversation episode 32" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype!   </a> The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-30-the-community-conversation-the-donadio-family-and-drinking-the-koolaid/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 32nd episode of The Community Conversation and today’s guest, is the one and only Mark DiRienzo. Mark has a funny story on how he started at Prototype, but more importantly, he’s been with us since our near inception. Mark has some great insight on mindset and creating an environment of healthy habits for his family. You won’t want to miss this episode as it’s a good one! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Michael Collette 0:03 <br/> All right. We got the legendary Mark DiRienzo… DiRienzo. For you guys that are listening, if you don’t know Mark, then you probably haven’t been in the gym very long because it’s not. It doesn’t take a long time to get to know Mark. He’s loud. He doesn’t listen very well. And he’s incredibly handsome. And he makes them really, really cute kids. We can talk about that as we go through the committee conversation. But, Mark, I appreciate you being on today means a lot to me. And yeah, man. Our pleasure, Mikey. Good speaker. Yeah, dude. So Mark, why don’t you kind of give everyone a little bit of context in you how you kind of like found CrossFit down prototype, like your whole fitness journey. And we’ll kind of start from there. </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 1:00 <br/> Yeah, it’s got to be over eight years now. Right, I think, because we still had the or you still had the, the turf going through the middle of the gym. When I first joined the pull ups bars were only on the side where they barbells are now. So those tons of open space. So I got into I mean, I’d always kind of worked out or gone to the gym or done stuff like that. And then I just kind of got boring doing the same old, same old so I started just searching different things. And I was at at the time northborough Fitness I think it was or encompass or something like that. They’re in the center of town in North bro. And I started doing their boot camps. And so I started Googling like boot camp workouts. And then I came across a video of Mika Salo doing seal fit, so and then I Mikko was like blown away all these seals in his training. And so I started doing some research on who Mikko Solo was, and then came across CrossFit. So then I moved into a gym in northborough called Project j fitness. And the guy was super into CrossFit, really awesome guy, just great, great person. And his gym was kind of set up more like a CrossFit gym with like, no real machines, just kind of like weights and stuff like that. And so we were doing CrossFit means site workouts to the best of our ability. And then I just I wanted more. So that’s how I started, you know, kind of going around and meeting different people. And I think you remember right, I walked in, and it was talking to you about the gym. And you know, what you have to do and you were talking about was it wasn’t virtual at the time, what was it called? </p> </div> <div data-rss-type="text"> <p> Michael Collette 2:46 <br/> We called elements </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 2:47 <br/> elements. Like Yeah, from a safety standpoint, and I’m like, Well, what am I gonna do muscle ups, I just walked over the rings and </p> </div> <div data-rss-type="text"> <p> Michael Collette 2:57 <br/> an alpha move. </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 2:59 <br/> Yeah, trying to say I didn’t need to do elements. So that’s kind of how I found it. And I think the first one of the first weeks was the open workout. where it was, it was something with rowing, there was 50 total bar. Then there was wall balls, and then it was 30 cleans or something like that. It was like 6050 4030 or something like that. And it crushed me but at that point I was I was hooked. Yeah. </p> </div> <div data-rss-type="text"> <p> Michael Collette 3:31 <br/> So you’re, you’re all in I remember the day you came in. You’re like I’m losing muscle. Everything on the rings. All right, I forgot. I forgot what the next thing was when I was like, how do you like this guy? This guy’s walking in there. And it was so young to man that was long, long time ago. You know before you know when you had hair. Back then you had hair and I had a little bit more mine pool. You had grass going down the middle of your gym? That’s right. We had a lot of hair growing out. We’re actually going to probably go through our hair went into that into that. Yeah, my three kids rolling around upstairs, right. You mentioned Mikko sailo I don’t know if you remember this but he did an open workout. I forget what it was, I think was like that never ending Fran thing over three rounds like 1515 and he did it in like this like the rogue Garat like rogue like, facility in like, somewhere in Europe and Sweden. And it was like dark silent there was like three people there just watching him no music, and it looked loose like I suffer fast. And then he said something like about like, you know, oh man, he was like crush that workout. You should be like dying like Why aren’t you like under the ground on your back? And he said like, that’s like the position that like animals take when they’re like, you know, something around those lines like that they’re that they’re like vulnerable But they’re giving obviously got young I’ll never go on my back. Last, like that last position before death. Dude that guy was mentally like he still is because he still exists here or something like that. I think </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 5:16 <br/> that’s like his si Yeah, yeah, yeah, remember to like so there was no music it was by himself and he was in sweat pants, right and he was like he started off like a road hoodie. And then he was just in a T shirt. And they asked them, you know if he had a goal and he all he said was one more than froning time, you know, rich was at the top and he did he did. He did one more than froning he only did workouts once. But he got injured that year at like he didn’t eat a Terran abdomen or something. </p> </div> <div data-rss-type="text"> <p> Michael Collette 5:49 <br/> Yeah, he did something he did something, something that happened to him. But I remember him like kipping those pull ups do they were they weren’t like, you know, the traditional butterfly or even like, it was just like a kind of like a modified version of something in between that, but I mean, yeah, that guy, you’re into that stuff. They’re into these like mentally strong like things like you said, You’ve worked out like a workout with David Goggins, you’re, I think you’re the one that turned me on to can’t hurt me. Like, how did you? Like, that been always like a mindset thing has that always been something you’ve been into, but I feel like that’s something that you’ve talked a lot about, or you’ve like, you’re into, like, the whole, that sort of stuff. </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 6:27 <br/> I wouldn’t say it’s something I’ve always been into, like, I’ve always, I mean, I wasn’t a very good athlete, like in high school, you know, I played multiple sports, but I wasn’t very good. And I was like, you know, third line hockey. You know, in high school, I ran track, I was fairly slow, but I could pull off, you know, so I did like, these alternate stuffs. And, you know, I tried to do every different sport in kind of as I get older, I just, I don’t know, I just, I just wanted to try to challenge myself more find people that I could find motivation from. And so, you know, originally, you know, when I got into CrossFit, it was Mikko sailo. And then I remember, you know, Goggins talked about this, when he watched the seal videos, you know, those first seal videos and learning about how we can buds and all that stuff. And, you know, always trying to find motivation there and just trying to find people that seem to not possess all the athletic ability in the world never had like a leg up or a gift or, you know, had all the financial freedom to do everything want or have other people help them just did it on their own. And I always got kind of inspired by that stuff. Like, I’m not a big reader, like I’ve, you know, struggled my whole life with ADHD. So sitting down and reading the book, was something I could never do. But I always found myself able to read those books, like a Goggins type of books, or there’s a book Eric Rogers turned me on to called with the old breed in talking about, you know, just challenging times that people went through. And it kind of just I found motivation with that now, I was fortunate enough to work out with Goggins, that was an unbelievable experience, I find his story to be impeccable. And I feel like there’s all these, you know, motivational speakers that they got nothing to show for it, they’re just paid speakers, they just get paid to talk about motivation, when their actions don’t back up what they’re saying. And when you find people that can put that all together, you know, to me, that is that something special and you know, especially if their background isn’t coming from a place of privilege, or, you know, extreme athletic pedigree, and they’re able to do it, you know, I find that pretty inspirational. </p> </div> <div data-rss-type="text"> <p> Michael Collette 8:37 <br/> So Awesome, so important for you here to talk about motivation, like what keeps you motivated, you’ve been working out and training, like, for eight years doing this stuff, like you’ve kind of gone through, like, I don’t wanna say, the ringer, but like, you’ve kind of achieved like different, like, you know, levels of fitness, you’ve been able to do, like you talked about the muscle ups, you can do a lot of higher higher level stuff. And, like, so what has kept you motivated and keep driving towards like excellence. </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 9:11 <br/> I want to be a badass 90 year old. I don’t, you know, my old man is, is 71. And he sends me videos of, you know, deadlift prs that he’s doing, you know, he’s never really been into CrossFit. But he likes to lift he likes to stay in shape. And he can play baseball with his nephew with his grandson, you know, My son, who’s 11 and you can, you know, he’ll do flips into the pool to try to Cannonball the kids and, you know, I want that and I want that well into my 70s and 80s. And, you know, I’m a, I’m a big believer in, you know, some of the things that CrossFit has brought to me is, you know, the gift of what your body is and what it’s capable of doing. And really the I guess the problem with chronic diseases and the self inflicted things that we do to ourselves or to prevent from ourselves and the body really does. For most people, there’s obviously tragic situations where things that you can’t control, but most of us can control the manner in which we live our lives and our ability to do what we want to do and how we want to age. And I want to, I want fitness and exercise to be something that is routine in my house for my kids, that they see mom and dad and like, you know, being exercising and eating right, and doing all these things. And it’s not like, a strenuous thing or something, we regret doing something that is just part of our lives. So that’s it, and I’d be lying, if I say it wasn’t vanity do right, you know, I like to try to look good on the beach, or, you know, feel good, or, you know, I don’t know, it’s, it’s a combination of a lot of different things I like, I like being able to do different things and continually try to push myself and I want to be super fit for a very, very, very long time. I don’t ever want to not be able to do something because, you know, it’s, it really requires requires a physical ability on and off. </p> </div> <div data-rss-type="text"> <p> Michael Collette 11:18 <br/> But I call you Mr. GQ. But like, for the people that like are out there that you know, that aren’t you might not have that like mentality, but maybe have a desire to get in better shape. Like what’s your, you said, your your dad, you kind of got your dad into like CrossFit, like, how do you communicate? Or how do you like, what, how would you talk to those folks that, like, want to lead a better lifestyle, but have, you know, maybe you’ve gotten in their own way? To an extent? </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 11:49 <br/> Yeah, I think it’s kind of where my professional career and my personal career kind of intersect. So for those who don’t know, I, you know, company banner in the background, I work for Lincoln financial, but I’m an account executive for one of their long term care policies, or long term care products. So I’m intimately aware of what end of life is, you know, there’s this the Gulf there of everybody talks about what the average lifespan is. But more importantly, it’s the average health span. And the United States, our average health span is less than almost any, you know, advanced country, we spend about 12 years are our average life in an unhealthy state. And so, you know, for people that I have the ability to talk to, or you know, talking to my dad, who’s, it’s already something he knows about, but strength is one of those biggest things like, you know, what keeps you out of a nursing home? What keeps you from having to need the policies that, you know, my company sells is strength. Now, it sounds crude, but can you get up and down from the toilet when you’re in your 80s? That’s what keeps you home? Right? those simple little things can you get up and down the stairs, if you fall? Can you get up. And so, you know, for people that you may see the, the gymnastics or the muscle ups or the other huge deadlifts, of CrossFit, you know, that’s, that’s not it, it’s, it’s really should be defined simply as functional fitness. And that’s what I try to talk to people about, I think that’s the most impressive thing about the majority of the community that you’ve built inside prototype, it’s, it’s not all about, you know, the muscle ups, the deadlift, PR is the, you know, crazy cleans, it’s the functional fitness you think about how many lives you’ve affected over the last decade or so since I’ve been there. It’s, it’s pretty amazing. So as I try to talk to people, or if I do talk to people, or they asked me why I do it, you know, that’s kind of a it’s because my work life and my profession in my personal life kind of collide. And one is preventative, and one is taking care of issues when people don’t have you know, the self preservation, you know, built inside from, from personal strength and functional fitness. </p> </div> <div data-rss-type="text"> <p> Michael Collette 13:57 <br/> So important, such a good reminder. And you’ve like, instilled that too, in your family when your kids are just like that they’re always, always moving Johnny playing all these different sports like, what’s that influenced? I guess, you and in Christina, like the, like, your, the influence that you’ve had on like, just your lifestyle, like family, like what’s that kind of? Like? </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 14:22 <br/> I don’t know if it’s, it’s just what we do, right? It’s not like, you know, it’s not, it doesn’t have to be forced when it’s all your kids see, from an early age if they see right, they know. When I was going to the gym early, you know, Dad usually coming in as we’re getting up. Oh, he was at the gym. Now, mom’s on her peloton, you know, all the time mom’s doing yoga or meditation all the time, like, and that’s her time to do that. And it’s not time to do playing the study of the thing. It’s part of her day. She schedules you know, and It’s not an emphasis on one thing versus the other. It’s not like, you know, CrossFit is more important than this are more important than that it’s just moving in activity is something we do, that’s that happens in our house, it’s going to happen. You can’t not do some activity, it doesn’t have to be baseball, it doesn’t have to be hockey, it doesn’t have to be, you know, any particular sport. But there does have to be movement going on. I don’t care what it is, I don’t care if it’s gymnastics, I really don’t care what it is, do whatever you want. But you’re going to move and I think, you know, people come people are, what their environment is that they’ve been created in, I believe, right? Whatever environment you can create for your child, you know, they’re going to eventually do and I think we’ve been put in the fortunate position where we can do some of these different things, and our kids get to see it, and they want to do it, right. They see the happiness matter provides us we’re better I’m a better person, when I workout, you know, we kind of talk about it, Christina and I in front of the kids, like, you know, we haven’t had a couple of days where we can work out for some reason or another, you know, mom’s grumpy, she didn’t get this in, or Dad, you know, is grumpy, he didn’t get this. And so they know, it’s, it’s just an aspect of what we do. And as the kids do it, the other ones want to do it as well, too, because the littler kids want to always do what the bigger kids do kind of just as monkey see monkey do when you have kids, and so it’s kind of always been that way. That’s just kind of what we do. </p> </div> <div data-rss-type="text"> <p> Michael Collette 16:32 <br/> So basically, we said it’s like, product of the environment. So you are your product of your kind of environment that you’re in, you’ve created this environment where they’re just it is what it is they see you said monkey see monkey do. This is like what they do so but you guys have like, implemented some really, really good habits, too. And I think that’s like that’s kind of hard to just get that created. Right. And I love talking about like how the hardest part. Yeah, and like, you say, like seeing like, peloton yoga meditation, you’re working out strict with like, you know, pretty strict on like nutrition, like, what, what are some of those habits that you’ve kind of implemented? Or maybe some things that you do that that other people may not necessarily think about? Or? Or do you remember, they used to get up? Like, where the crack of dawn, come in and work out? I mean, before the gym was opened back in the day with Jesse and everything like that. But like, what are some of those maybe some little tips or tricks you might have for those folks that are listening right now? </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 17:30 <br/> Well, I don’t know. That’s a tough question. I think the biggest tip is is like, you know, so I forget who it was who said this, it might have been Jocko, or maybe Goggins on him. But like, the biggest, one of the biggest tips I ever got was, don’t ever hit the snooze button, because you can’t start your day off with a failure. So if you set your alarm to get up at 6am, right, and then you hit snooze, you’ve already failed your first task of the day. So you should never do that, right? If you set your arm to get up at a certain time, do it execute on your first task of the day. And then everything else kind of falls in line. So you know if and that’s one of the things with signing up for a class, right? Sign up for your CrossFit class beforehand. Because you know, if you’re going to say you’re going to the 7am, you sign up for go to it right? never hit that Cancel button. There’s extenuating circumstances that come up, particularly when you have kids, right things that you can’t account for that happen in the night or the day. I think once you kind of get in that mindset of doing what you say you’re going to do, you know, words have value. There’s a book that Brady talks about all the time, the Four Agreements, right? And one of them was be impeccable with your word. And it’s not so much just with other people, but also with yourself. So if you tell yourself something, you challenge yourself something, you do it, like there’s no, I was gonna do this. But now I got to do this. And it’s just do it. So I guess a tip would be, you know, find a routine, particularly with fitness and try to stick to it. Don’t say you’ll get in at some particular point in time today, because something always comes up that can interfere it. You know, you think about Mattie Calhoun or or you know, moe or those guys, Mattie’s 530 all the time. That’s the time that’s when he works out. You know, you think about the 5am. Ladies, I mean, my God, you know, ever since I’ve been coming here you have a group of women that get up at 430 or earlier all the time, every day. And you talked about the monkey see, monkey do. I think that’s one of the powerful things that you’ve created is that there’s that community accountability. So I guess another tip would be finding an accountability partner, where there’s a mutual interest, right? Find people that believe in where you’re going and I’ve thought about where you’ve been about where You want to go when you’re going off and certainly help out? </p> </div> <div data-rss-type="text"> <p> Michael Collette 20:05 <br/> God there’s so much good stuff that you just said. I love that the don’t hit the snooze button you start your day with failure execute the first task of the day. It’s like, think like it’s just reframing that and thinking like that makes it so much more powerful. Do </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 20:22 <br/> you think about that? Right? It’s such like a innocent thing. What’s the first thing everybody does? They smack their phone in the morning. Right? Well, does that follow up? I put your feet on the ground. And if it doesn’t, like you, when somebody when it was said to me as you just failed your first objective of the day, like the first goal you set for yourself, you just fail. It’s kind of like that. The book? Was it. General McAllister, who was the one who wrote the book? Make your bed? </p> </div> <div data-rss-type="text"> <p> Michael Collette 20:51 <br/> Oh, you’re talking about that speech? Yeah, yeah, it was McAllister. Yeah, it’s kind of like a follow up on that. Right. Like, </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 21:00 <br/> you can’t make your bed. Now, Christina makes she read that book. And he spoke it or I think he spoke at her PC commencement, or whatever, Providence College things. You know, so she makes her bed every morning. So that task is done. But if you fail, like the first objective of the day, you know, it may not seem like a big deal. But you’re setting yourself up for more wins. If you win your first task. </p> </div> <div data-rss-type="text"> <p> Michael Collette 21:27 <br/> When the morning when the day I think that’s a Tim Ferris quote. So I think maybe not I don’t know. We can just go back and forth the quotes. I friggin love quotes. let’s get let’s pull it back. Let’s pull it back into the exercise things. Say you know, you’ve been doing CrossFit for a while now. And even before you got a prototype, any like workouts or things that kind of stick out in your mind, maybe like your favorite slash maybe some of the hardest ones that you’ve done that you want to talk a little bit about and then kind of adding to that, like, maybe started talking about what are some of your favorite like moments being at like, the gym because we’ve done a lot of different stuff together. </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 22:07 <br/> We’ve got a lot of stuff, Mikey. I mean, my favorite workout by far is holy man. 30 rounds. Five wall balls, three, handstand push. No, yeah, five wall balls, three handstand push ups. One clean, I have not been able to do it RX yet because the clean is 225 I think my record is 27 minutes and 210 for the clean, but to me that is that workout is such a mental grind because the first six or seven rounds are so easy. </p> </div> <div data-rss-type="text"> <p> Michael Collette 22:43 <br/> Yep, like forever. </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 22:45 <br/> Then you get into around round 12 for like 18 and you feel like it’s never gonna end and then you start getting this extra boost of energy that you don’t expect right around round 21. I just I absolutely love that workout. I think it’s it epitomizes CrossFit. It epitomizes the mental and physical aspect of CrossFit. And it hits every single, you know, muscle group variable. It’s like a crazy body pump. The hardest workout for me I think I’ve ever done is probably hot shots. I’m not one kills me. That’s the one time I almost passed out doing that workout. </p> </div> <div data-rss-type="text"> <p> Michael Collette 23:26 <br/> Just disclaimer, don’t pass out when you’re working out </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 23:31 <br/> thruster rowing workouts are brutal. But you know there’s they’re not. They’re not 40 minutes. You know what I mean? Hot Shots is just brutal. Some moments that stand out. I mean, my god, there’s so many of them. You know, when you do your first full open Rx, you and I did a St. Patrick’s Day. Complex competition together at CrossFit Creek. Yep, we just missed the finals. And we were right behind the guys from CrossFit swamp, who have been in the CrossFit regionals. I </p> </div> <div data-rss-type="text"> <p> Michael Collette 24:10 <br/> feel like there was some finicky going on with that because I just throw it out there. </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 24:14 <br/> There was right and you know, we remember that, because we had that workout where it was heavy friend went from 95 to 135 to 155. </p> </div> <div data-rss-type="text"> <p> Michael Collette 24:24 <br/> And we had this game plan </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 24:28 <br/> where we were switching back and forth on on the the thrusters and the Pope’s the first what was it called? Not the hero 20 fours that we did was unbelievable, right? We’re here. Yeah. Yep. First one, we did that. And then one of the Battle of the ages we did with big Todd. Now that was amazing as well, too. So I mean, I’m sure I’m missing something. But there’s been there’s been a lot of good ones. You know, making brand French do tequila shots and pegs was pretty fun. </p> </div> <div data-rss-type="text"> <p> Michael Collette 25:05 <br/> And I think you know </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 25:09 <br/> there’s been there’s been a lot of good ones Yeah, I you know, I told you this like I, I give up golf before I gave up prototype, it’s it’s too big. </p> </div> <div data-rss-type="text"> <p> Michael Collette 25:22 <br/> It’s big being a single digit handicap guy like yourself </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 25:25 <br/> Not for long man I’m playing so bad right now. At least I play faster than Doc though. </p> </div> <div data-rss-type="text"> <p> Michael Collette 25:30 <br/> You’re playing back then then Doc, Doc, if you’re listening? it’s I think it’s on a daily occurrence at this point that mark makes funny. I wanted to touch back on the 24 heroes and how special that was. Thank you. And you’re the one that kind of got that thing you and Brent. I think that’s that rolling over years ago, </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 25:50 <br/> right, um, sent out a text to you. And I think I replied them all in. You offer up the space and the time and then we just ran with it. And it kind of flew by the seat of our pants in regards to how we’re going to do it. And like everything that you do, it kind of comes together and it came together. Unbelievably, that was that was that was awesome. Yeah, this past year was tough to do it. We still did it. You’re going to do all 24 next year, or this year. Yeah, I thought I’m going to plan to hopefully, </p> </div> <div data-rss-type="text"> <p> Michael Collette 26:25 <br/> You mean you’re going to? </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 26:26 <br/> I got to get my visits up a little bit at the gym. You know, I’m slacking a little bit. So I told you one of my goals this year was that 250 classes this year and i’m i’m a little bit behind the eight ball so I’m gonna pick it up. I’ll use that as motivation. </p> </div> <div data-rss-type="text"> <p> Michael Collette 26:42 <br/> I can tell you where you’re at at the end of after we go. I don’t want to you’re all good. I guess ignorance is bliss, right? I’ll probably be below 100 right now. We’ll take a look. may not be as bad as you think. Take a look. Marky Mark on to get into the fire round of questions. Not really step by are they gonna go slow? Question numero uno is what is your favorite movie and TV show? Of all time and then flash? What do you currently binge watching right now? You can’t say golf tournament. Favorite movie of all time? his godfather. </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 27:26 <br/> Favorite TV show is or was Anthony Bourdain, no reservations. What do we binge watching right now? Nothing really. We just finished Yellowstone, which was awesome. </p> </div> <div data-rss-type="text"> <p> Michael Collette 27:42 <br/> I watched like, I feel like I watched a few episodes of that. And it was like, awesome. And then I stopped watching you get back into it. Yeah, but there’s a lot of twists going on in that show. </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 27:51 <br/> Oh, there’s a million twists. You know, it’s, but it was good. We decided to kind of take a break because I wanted to get back into reading a little bit. And I just got a new book from Daniel Pink that I’m trying to get into. So we’re taking because yeah, like an idiot. I’ll stay up late and watch like four episodes because you really only get like, kids go to bed in the summertime at like 930 10. And so we get like no time to ourselves. So we stay up till midnight watching shows. Stupid. </p> </div> <div data-rss-type="text"> <p> Michael Collette 28:28 <br/> What the book by Daniel Pink? </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 28:30 <br/> You know To sell is human. It’s called. So I just saw this guy speak. And he is an English English or Australian. I forget. And he talks about the mental aspect of sales. And obviously, it’s one I’m in so quick read somebody get into that. </p> </div> <div data-rss-type="text"> <p> Michael Collette 28:51 <br/> I read his book Drive a while ago. </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 28:54 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Michael Collette 28:55 <br/> Daniel Pink, he’s good. I just read a few of you will want to read more. I can add another book to your list, which I think you would absolutely love. It’s called atomic habits. Atomic habits. by James clear, it’s spectacular. It’s like I feel like it’s like maybe four ish hour audible. So like I listened to maybe a chapter or two every time I walk my dog like you know 15-20 minute chapters. And it’s just awesome. And it gives you like actionable stuff. He’s got a pretty cool story to intercept. </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 29:32 <br/> You read Extreme Ownership, right? </p> </div> <div data-rss-type="text"> <p> Michael Collette 29:34 <br/> Yes, Jocko I was just on as an event where he was a speaker I was just on and he was like I told you about that. Annual read for me. I got to read it every year. Yeah, it’s good stuff. I love it. I love the audible version too, but he was hearing his voice still raw. And I mean, </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 29:51 <br/> the black and white Jocko videos at 430 in the morning. </p> </div> <div data-rss-type="text"> <p> Michael Collette 29:55 <br/> Oh just like picture of his watch. And he’s like 430 done. What are you doing? Like I love that stuff. Second question. So I just went into like favorite TV show and said, oh, what’s your favorite? Like, what’s your band musician, and favorite song of all time. But tune we like listened to </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 30:18 <br/> right now. I see my favorite musician is probably Nathaniel Ratliff. But what I’m listening to right now is a lot of jazz. Gianni is into jazz a little bit. And Christina and I before watching Yellowstone watch stromae, which is an unbelievable series on HBO, the gentlemen who did the wire, did it on the post Katrina, so it takes place three months after Katrina in Orleans. And he talks about the jazz music scene and a lot of the racial inequalities that went on in New Orleans and things like that. So I got really into brass. And so we get into jazz. So I’ve been going down like a grant green hole in jazz because Johnny loves it. So listen, some jazz smiles. Charles earland the big brassy is an unbelievable band on OLS. So we get into a little bit of that, dude, I </p> </div> <div data-rss-type="text"> <p> Michael Collette 31:27 <br/> wouldn’t I didn’t know you’re in the jazz music and then Gianni, how old is Gianni like 12? </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 31:33 <br/> 11 </p> </div> <div data-rss-type="text"> <p> Michael Collette 31:35 <br/> Kids listening to Jazz and that doesn’t surprise me though he was reading when he was like year and a half right? </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 31:43 <br/> Because again it for me is my wife’s amazing she’s brilliant. She She does handles all that stuff. I don’t I was not very good in school at all. Which is why I sell stuff. </p> </div> <div data-rss-type="text"> <p> Michael Collette 31:55 <br/> Now there’s there’s more to being smart than just being good at school. You got to get a good balance between the you and your wife in your in your kids song of all time you said what was my favorite? Yeah, favorite song you get honest no one song rest of your life what would have been one song maybe wished you’re here Pink Floyd. I would say Comfortably Numb over that time now. We’re all good. They’re all good really comfortably know that guitar solo and Comfortably Numb. Sick. Now I can listen to one album, probably Allison chains unplugged. Okay. Good. So you’re like a 90s guy. used to have that? long flowing hair. I saw pictures of you play off here. Yeah, yeah. Yeah. Point. That’s right. Last question mark. What? And I probably know the answer this but besides working out, favorite hobby, everything you could be like you just you mean family. </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 33:10 <br/> You know, my favorite thing to do is mice. Johnny’s super into baseball right now. So we’re in the middle of baseball season. There’s nothing I love more than watching the games. But in general, being on the beach kids is like literally my favorite thing on the planet to do. There. I luckily have three beach babies. They all love the beach. We could stay there for 12 hours. Whether it’s sunny, whether it’s overcast. They just paddle ball pro football is jumping the waves sandcastles. They love it. Christina, I love it. It is hands down my favorite thing to do. So I can’t wait till next week. We’ll be down the cake. Writing right down the street from you, buddy. And then it was nice to volunteer to babysit too. So that’s gonna be awesome. And then the golf </p> </div> <div data-rss-type="text"> <p> Michael Collette 34:03 <br/> never said that. But yeah, sure. Well fish activity would be golf. You play you play golf with Gianni. </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 34:12 <br/> Gianni plays golf. Karolina gets into it. She’ll play like three labels. She’s She’s more there for the snack bar. </p> </div> <div data-rss-type="text"> <p> Michael Collette 34:20 <br/> She’s more there for what? </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 34:21 <br/> The snack bar! </p> </div> <div data-rss-type="text"> <p> Michael Collette 34:23 <br/> The snack bar at the turn Yeah, as a family man. Well, this is awesome. Mark. I appreciate you jumping on join in chatting for a little bit and sharing your your knowledge and wisdom. Everyone that tuned in right now appreciate you listening. I know this is a fun conversation. So again, you guys know the drill. Every Monday we release new community conversation get your week started. So if you’re a member of the project community, like you’d be in the community conversation, let us know. But until next time again. Thank you, Mark, appreciate being on my man. </p> </div> <div data-rss-type="text"> <p> Mark DiRienzo 34:58 <br/> Thank you Mikey, it’s been a blast! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-32-the-community-conversation-mark-dirienzo-never-hit-the-snooze-button/"> Ep 32: The Community Conversation-Mark DiRienzo (Never Hit The Snooze Button) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 21 Jul 2021 20:10:00 GMT http://www.prototypetraining.com/ep-32-the-community-conversation-mark-dirienzo-never-hit-the-snooze-button/utm_sourcerssutm_mediumrssutm_campaignep-32-the-community-conversation-mark-dirienzo-never-hit-the-snooze-button thumbnail http://www.prototypetraining.com/16694-2/utm_sourcerssutm_mediumrssutm_campaign16694-2 Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype!  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on The post Ep 31: The Community Conversation Nutrition Edition – The Keto Diet appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/07/Keto.png" alt="A man and a woman are standing next to each other on a poster for the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype!  </a>  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! ( <a href="https://prototypetraining.com/ep-30-the-community-conversation-the-donadio-family-and-drinking-the-koolaid/"> Check out our last episode here! </a> ) </p> </div> <div data-rss-type="text"> <p> For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Russo will be discussing  <b> The Keto Diet </b> . If you’re looking to learn more about nutrition for yourself or pick up some good eating habit tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Jon 0:00 <br/> All right. </p> </div> <div data-rss-type="text"> <p> Thank you for tuning in to the community conversation brought to you by protect training system home of CrossFit prototype seminar back with another nutrition episode to help provide you with some education and strategies to better your nutrition while still have a lot of misinformation on nutrition. And we aim to provide you with some clarity. Today, what we wanted to talk about was the keto diet and some of the common myths that are associated with it. So to start, Sam, if you want to start us off, what is the keto diet? And why is this been popularized in lately? Yeah, so the keto diet as a whole started as a therapeutic diet, like use it in a hospital setting, or a clinical setting for patients with epilepsy. So it’s like used as treatment for seizures. And the premise of this is that usually your body uses glucose for an energy source. But the keto diet, your body uses ketones as an energy source, so it breaks down the fat cells turns it into fatty acids, and then that turns into ketones. So your body’s like using your fat cells as a source of energy as opposed to like sugars in the form of glucose. </p> </div> <div data-rss-type="text"> <p> Sam 1:15 <br/> Recently, though, is no longer a therapeutic diet. I mean, it still is, but it’s been like popularized as like a fad diet, mostly for weight loss. </p> </div> <div data-rss-type="text"> <p> Probably because it’s pretty marketable, which is the number one reason that anything is actually a fad diet, it’s because like people can make money off of it, and sell you special shakes and teas and you know, foods and products that help you get to, you know, this ketosis in this case. </p> </div> <div data-rss-type="text"> <p> But you don’t necessarily need all those things. So like, as a whole, I like touch on, like a lot about it, but not actually what it is, like the keto diet is a concept of your eating, and very low carbohydrates, like less than 20 grams of carbohydrates in the day, net carbohydrates. So like sugar alcohols, like don’t count, um, </p> </div> <div data-rss-type="text"> <p> a little bit of protein. But a vast majority of that, like close to like 70% of the diet, I think comes from fat. And then the rest is just like a small bit of carbohydrates, like a moderate amount of protein. And that’s what actually causes the body to get into ketosis. And that’s why it’s used as treatment. But that’s what everybody in the world seems to be doing these days, because it sounds really fun and flashy. And it sells. And I think the thing with the keto diet is that there’s there’s quite a lot of myths surrounding the keto diet. And so a big part of what we want to do today is kind of like, dispel some of those myths and like, give you the actual reasoning of what’s going on why the keto diet typically works for people, and like, whether or not it’s a good idea. Um, so john, let’s kind of dive into some of those in this, I know that you have one that you want to touch on to start, what is </p> </div> <div data-rss-type="text"> <p> Jon 3:05 <br/> it? Well, I think everyone’s wondering is why. Why do people lose weight so quickly on the ketogenic diet? And if you’re in ketosis, you’re just burning fat, right? So why? why are people losing weight really quickly? Because their body is just, it’s just getting fat oxidation right away? And that’s all your body’s using as energy sources? No, like? No, there’s no other logistics to it, your body doesn’t need to use any of those carbohydrates because they’re not there. So your body’s just burning off fat. So Sam, is that like, Is that true? Like, are you losing weight really quickly, because you’re just burning fat. </p> </div> <div data-rss-type="text"> <p> Sam 3:51 <br/> People are losing weight really quickly, because they’re losing water weight really quickly. The first like two weeks of the keto diet is typically strictly water weight that’s lost. So people will go on to the keto diet and be like, Oh, I lost 10 pounds in two weeks, which one is never a healthy thing. And two, it’s not actual weight loss. It’s just water loss, where the body like isn’t holding on to excess water weight and so that like quick 10 pound drop is not necessarily fat loss. And for a lot of people who go on the keto diet, that’s the goal is fat loss. And so yeah, that like initial surge of weight loss, not necessarily fact. It’s exciting, flashy. It’s just it’s not, it’s not the fad that people are expecting to burn because at the end of the day, like the diet consists mostly of that to like, people are still getting calories in so like that is still being used for energy there. It’s not only burning what’s already in the body. </p> </div> <div data-rss-type="text"> <p> Jon 4:51 <br/> Right. So since you’re getting rid of all of those carbohydrates, your body can store I believe it’s like up to 400 grams of carbs. hydrates in your body. When you get rid of 400 grams of carbohydrates, all those carbohydrates come with water retention to hold on to them. So all the glycogen that’s stored in your muscles in your liver is just gone, right? And so that’s how your body gets in the keto. Right, Tim, when you want carbohydrates, you flush out all the glycogen, and then your body has nothing else to run off of. </p> </div> <div data-rss-type="text"> <p> Sam 5:21 <br/> Yeah, pretty much without getting deep, deep into the science for that, when your body doesn’t have, because the easiest thing for the body to use is glucose. So it’s like that is what it’s going for. And so when you remove that, then the body has to use some other form of energy. So it pulls from the fat cells, the fatty acids, turns it into ketones. </p> </div> <div data-rss-type="text"> <p> Jon 5:44 <br/> Which probably brings us to the next myth that well, since carbohydrates are essential. You don’t need carbohydrates to live, you need fat to live. You don’t need carbohydrates to live as they don’t really serve a purpose. So, Sam, what’s optimal versus as essential in the form of what carbohydrates do to the body? </p> </div> <div data-rss-type="text"> <p> Sam 6:06 <br/> I don’t know if I’m answering the question the way you want me to. So I’m gonna I’m gonna talk about carbs anyway. </p> </div> <div data-rss-type="text"> <p> Jon 6:12 <br/> repose if I can use you. So let me need carbs to live their optimal for life. Correct. Your body prefers glucose over and keto. Right. So why do Why is that a? What’s the difference in essential as in, we don’t need to live versus optimal as will live more optimal life right with having that in our system. So if you want to talk about that, Oh, my </p> </div> <div data-rss-type="text"> <p> Sam 6:40 <br/> God, that’s the direction I was gonna go. I was hoping it was the right answer. But yeah, so like, we need certain things in body. It does not function without it. But there are things that we can do to help the body just run more efficiently and run better. Like last week, we touched on supplements and like you can live right without like your creatine, but you’re gonna see more effects from like taking it as a supplement. And you can do the bare minimum. But it’s like putting regular gas in your car. And then you can do a little bit extra you can like nourish your body better. And that’s going to be more optimal. It’s like putting the premium gas in the car where it’s just going to run better, because there’s less stuff to like, filter out. Right? Do you want to touch a little bit on that, john, I think you have an answer in mind. </p> </div> <div data-rss-type="text"> <p> Jon 7:27 <br/> So when it comes to performance in the gym, if we’re not having carbohydrates, your your body, again, stores carbohydrates in your muscles and in your liver. So if you have muscle, if you have carbohydrates stored in your muscle, and you’re trying to do a task with performance in the gym, your body is going to utilize glycogen more efficiently than it would utilize. Key tones. So if you’re doing like a high intensity workout, especially not having reserved energy in the form of glycogen is going to diminish your performance. Especially if you’re because if you’re doing something like what most of us do is CrossFit or weightlifting, it’s very demanding, right where your body needs that reserved energy on because and when you’re actually performing in the gym, a lot of us might think that we’re, you know, we’re burning fat like crazy right now, because we’re burning so many calories. But really what your body is utilizing is that glycogen, which this is why it’s good to like look at things in the sense of a total calorie expenditure in your game and your week, if the goal is weight loss, but in the sense of performance, your body’s gonna utilize that glycogen to be able to do those 10 pumps in a row to be able to go ahead and pick up that barbell because your body isn’t going to efficiently want to utilize fat and your body it’s going to want to utilize glucose, you can almost think easy analogy is if you went into your closet and you had clothes that were already in a suitcase, it would be much easier to grab that then to take the clothes off the hanger, put them in a suitcase, because you need to go ahead and use something as like, okay, like I need to get this you know, I need to get this out of the way, like I need to utilize this. So if you have something that’s already like in this form of sugar, which is what your body is going, that’s why your body makes ketones is so it can reserve sugar in the body for other things like your brain, and things that are essential. Your body needs glucose, your body’s going to reserve glucose in the body and use ketones because it doesn’t have that. So if we have that available, you’re going to be able to perform even better in the gym performing like athletic tasks. When you get your heart rate up and you’re breathing heavily, right like you’re going to notice that, you know, you’re going to have this energy fluctuation in the sense of like your blood sugar level is going to go up and down this way. It’s also a good idea to have carbohydrates after you work out as well as having like the protein and stuff like that. It’s good for like muscle building, but in the sense of, you know, recovery, as well as you know, performance and the act of like having reserved carbohydrates is optimal, but it’s not essential like you can get you can get the task done, but it doesn’t mean that it’s going to be like the most optimal way of doing it. Yeah, yeah, that’s </p> </div> <div data-rss-type="text"> <p> Sam 10:38 <br/> a good point. It’s definitely for like the people listening to this, like exercise is an important component of their lives, where like keto doesn’t actually have, like, a performance enhancing effect, if anything, it’s going to decrease performance in the gym. Because it lacks severely carbohydrates. </p> </div> <div data-rss-type="text"> <p> Jon 10:57 <br/> Yeah, and I mean, the other downside too, is that a thing that we can, as long as we’re keeping our carbohydrates to a minimum that we can have as much of those keto appropriate foods, but we still need to monitor those as well. So Myth number three is going to be, you’re gonna have as much like bacon and steak and eggs, and you can have as much of this stuff as you want, and remain in ketosis. But, Sam, what happens when we have too much protein in our diet? On a ketogenic diet? </p> </div> <div data-rss-type="text"> <p> Sam 11:31 <br/> Yeah, the unfortunate thing is that the body processes protein through the liver. So there have not been long term studies on this, like, we don’t have data on long term effects of keto diet. So I can’t like say exactly that, yes, this is going to cause this, but there’s definitely, um, there’s an unsafe amount of protein that you can get in a day, right? Like if you were eating almost all your calories strictly from protein that’s really demanding on the body to process and that can have effects on your liver. Um, too much protein is never a good thing, too much of anything is never a good thing. But especially because with the keto diet, we’re taking away carbs. And people automatically think, okay, if I eat more protein, there’ll be fine. And we’ve touched on this before john, where like, the body processes a certain amount of protein at a given time. And it’s not necessarily a bad thing to have more, it is a bad thing, though, however, to have too much. So the idea that like you go on keto, you can eat as much steak eggs, bacon as you want to, yes, those are higher in fat, but they’re also high in protein, that if you get too much protein, it can have some serious negative negative effects on the body and potentially long term. </p> </div> <div data-rss-type="text"> <p> Jon 12:47 <br/> Right, and you won’t even remain in ketosis if you’re if you have, because your body needs to maintain that ratio of like over 70% dietary fat. So if those ratios are off, your body will start utilizing protein. And so many people don’t know that protein spikes insulin just like carbohydrates do. So if you have too much protein into your diet, your body is also going to turn protein into glucose. And that is now turning you out of ketosis because now your body has a form of glucose available, it’s taking protein, it’s turning into that energy source it’s going to use so now it’s not using dietary fat as a ketone anymore, because it has glucose available, because now it’s gone through the process of converting protein to carbohydrates. I’m drawing a blank on what the word is what the process is called. </p> </div> <div data-rss-type="text"> <p> Sam 13:52 <br/> Genesis </p> </div> <div data-rss-type="text"> <p> Jon 13:53 <br/> gluconeogenesis is the process where your body takes protein, and turns it into sugar. And that’s how your body will use that. So this is why like all calories matter whether it’s protein, carbs, and fats, because your body’s pretty smart. If it’s not getting enough carbs, it’ll use fats as a ketone. If it’s you’re not getting enough. If you’re getting too much protein and not enough carbohydrates, your body will turn protein into carbohydrates, your body still needs carbs, and other ways to form it. Um, and so that’s like a whole nother reason why, if you’re truly trying to be on a ketogenic diet, or you’re trying to be in ketosis, you have to keep your protein intakes to I believe, it’s like 20% 20 Um, </p> </div> <div data-rss-type="text"> <p> Sam 14:42 <br/> so I think that like at least for like the children with epilepsy, we recommend like a gram per kilogram. </p> </div> <div data-rss-type="text"> <p> Jon 14:51 <br/> Yeah, and if you’re having you’re setting your protein, usually it’s more ideal if the goal is muscle building or fat loss to be more In the 30% range of your protein intake, so if your total calories are, you know what they are, but you’re not getting enough protein into your diet, you’re not necessarily going to support lean body mass anymore either. So if you’re in a calorie deficit, which you can be in a calorie deficit on keto, but you don’t have to be in Quito to be in calorie deficit, but you are in a calorie deficit, but your protein intake lower because you’re truly trying to be in ketosis, then you’re probably also going to lose some of your lean body mass and not just oxidized body fat. Reason why it’s so trendy have that keto, you burn more fat is because you’re eating more fat, you’re going to be you’re going to be oxidizing more dietary fat, you’re going to be using more dietary fat. If you’re in a calorie deficit, you’ll also burn some body fat. But that doesn’t mean that that is, again, the most optimal way to do things, it’s probably going to be a lot harder to sustain. Myth number four, it’s easy to sustain that type of diet. Sam, it’s more filling, having more protein and have a more dietary fat in the diet. But when you limit Li your food choices, like what’s like a common association with, we remove foods, and then we reintroduce them. What is the comment what is a common thing that happens with behaviors with those with that type of overly restrictive diet? </p> </div> <div data-rss-type="text"> <p> Sam 16:33 <br/> Yeah, so anytime we will remove something, it’s like, that’s all I want, I need to eat this. I want it now. And so it’s like the cycle of you feel deprived, and then you need to eat it. So then you feel like you have to binge on it when you have it in front of you. And then you take it away again, and then you feel deprived. And this this binge restrict cycle over and over and over again. And we see it all the time in so many different iterations. Because there’s so many different diets out there in the world. With keto, it’s like no carbs. So if you go out to a restaurant with your family, like you can get a steak, you can get a steak, but it’s not going to be something that’s to your specifications. Or if you’re at a birthday party, like you’re skipping the cake and the ice cream or like it removes the ability to have any alcohol in your day. So being on a keto diet is really, really restrictive. And then if you’re ever in a social situation, or if you’re ever craving some kind of carbohydrate, you really can’t have it. And like that deprivation creates this like over like interest, I guess in the specific food that you’re lacking. The keto diet even removes fruits, but you’re getting enough fruits, when you’re on a keto diet, like you can’t even have a nice little strawberry. So yeah, you miss out on a lot of things that can be really good and really healthy for you. </p> </div> <div data-rss-type="text"> <p> Jon 17:54 <br/> Now, I’ve never done keto myself. But I think you said you experimented with doing keto for like a couple weeks because you wanted to try all the </p> </div> <div data-rss-type="text"> <p> Sam 18:03 <br/> Yeah, all the diets. I like internship, we, the other interns and I we went through this process where he like tested out therapeutic diets for two weeks at a time. Did you figure right if we’re recommending it to patients a lot more helpful if we have experience doing it. So we tried keto, and I’m gonna be honest, it was really bad for me. If I can’t have fruit, then I’m sad. Like, if I can’t eat a bowl of strawberries, I mean, you can like you just have to limit. But it was so sad to come home at the end of the day and not be able to have like my apple that I would usually have. Or like, you know, I have candy every day to not be able to have any candy at all. Or like a pretzel. You know, it just felt so strict. Like it was just really, really hard for me to do. And maybe TMI like because I no longer had any fruits or vegetables in my day or like very minimal. I was like really, really harsh on my digestive system. So like my GI tract was just a disaster. Because I’m used to the lack of fiber. Yeah, strict lack of fiber. Just like going from eating fruits and vegetables on a regular basis to not eating hardly any at all. I had cabbage a lot, which is not good. He’s very good either. So yeah, no, it was really hard. It was like the hardest one out of all the ones I tried. I know that there’s a good reason that a lot of people need to be on a keto diet, but to electively choose to be on a keto diet, having first hand experience, I would not recommend it. </p> </div> <div data-rss-type="text"> <p> Jon 19:32 <br/> Right. I always find it funny too. When you see like keto cookies and keto cakes, and all that. I feel like they’re there because that’s really like you just want to have like a cookie, but you’re gonna spend like six bucks on a shitty cookie. They don’t taste good. And they’re usually like, yeah, they’re usually not the lowest in calories, which a lot of times people do these things like keto because they’re trying to Find the fastest route to getting to the goal of whatever it is with their weight. You know, if they’re trying to lose weight or lose body fat, maybe they have like a body image that they’re that they perceive would make them happier. So they go and do something that’s overly restrictive, which just makes it really hard, right? When you can’t even have like a cookie. So then you have to replace it with a bush cookie, or, you know, a mud pie. Like it’s not, it’s not like the most enjoyable thing. And when you have the real thing, it tastes so much better that you’re going to have like six of them. I could have that would be like, like, a cycle that would happen, like repeatedly, just kind of like when I told you when I did paleo, I removed some food out of my diet. And then when I had anything that was off limits, it was like, Okay, well, now I feel like I just broke the rules. So, you know, on and off type of thing. And I feel like that another myth too, is that you can, like it’s okay to go on and off keto, like going every other day, like with carbs in your diet. And it’s, it’s really not even you’re not doing you’re not even I’m hearing even on keto, you’re, it’s just more of a, I guess a strategy in order to minimize your calorie intake. Um, plenty of studies out there that show you can be on a high carb, low fat diet, protein equal or on a high fat, low carb diet would protein equal, and then the results would be the same proteins lower and your calories are equated, then you’re going to have, you know, you’re not going to have the same results because there’s going to be more lean body mass, but in the sense of, if you get enough protein in your diet, having more or less carbohydrates shouldn’t be totally dependent on your food preference and what you enjoy most, if it’s difficult to stick to, it’s not a long term solution. If you find that having, you know, a higher carb approach makes it easier for you to be able to sustain your you know, that calorie deficit if the goal is weight loss, then do that carbohydrates are four calories per gram, fat is nine calories per gram. So you can be in a calorie surplus much easier having a high fat diet, then you can being in a you know, having carbohydrates in your diet. Sam, anything that you want to add to what we talked about stuff that come to your mind with Mr. associations with keto diet, and what would be a easier approach or what what’s your thoughts? Hmm, </p> </div> <div data-rss-type="text"> <p> Sam 22:48 <br/> I have a lot to say on keto. But I think the general thing of like carbs are bad is where like the idea of keto would be a good diet comes from and I am here to tell you that carbs are great. We love carbs. And you should eat carbs. </p> </div> <div data-rss-type="text"> <p> Jon 23:07 <br/> Real quick, some carbs or carbs are bad is that because like people are worried about like insulin or sugar like what like what are what’s the what’s the fear behind carbohydrates? </p> </div> <div data-rss-type="text"> <p> Sam 23:19 <br/> That’s a good question. I don’t know. It’s because it’s like out there, right? Like, I go on my Instagram and there’s so much food on my like search page, and I’m sure you have the same thing. And it’s like, there’s infographics and things galore that say like don’t have carbs, carbs are making you fat, etc, etc. Like maybe it’s the concern about the insulin spikes. Maybe it’s because they’ve seen something out in the world. That’s just not true. But I feel like the thing I hear all the time is that carbs are bad for you. They are killing us. And that’s the reason Americans are overweight. Like I feel like that is like the blanket statement that I hear all the time. But like really, carbs are so great. </p> </div> <div data-rss-type="text"> <p> Jon 24:00 <br/> If we so Carbo carbohydrates, in theory are bad for us. Why do we have insulin to begin with in our body? </p> </div> <div data-rss-type="text"> <p> Sam 24:10 <br/> That’s the question, john, why, why is the lie archive is bad? And the answer is they’re not unique cards when it comes to function. Because the live need carbs for us to move our bodies. We need carbs for our brains to work, we literally need carbs. And I think maybe and this is something that we have talked about separately before. Like maybe people think like, oh, when I have carbs, I’m gaining weight, but it’s not carbs that people are eating in excess. It’s probably like the sweet treats of like cakes and cookies or ice cream that like aren’t actually just carbohydrate sources. They’re the things that are like carbs paired with that, that make them taste delicious. And so if people are worried about gaining weight, it’s not like that carbs are causing the weight gain. It’s that having a calorie surplus Because there are certain foods that tastes absolutely delicious, and they’re eating those in addition to their normal diet. That’s where the weight gain comes from. Not necessarily. carts. </p> </div> <div data-rss-type="text"> <p> Jon 25:10 <br/> Right. So it’s not so much like the bread. It’s the the cheese and the pepperoni that go on the bread that makes the pizza. Yeah, I love what, you know, when people think of carbs. It’s a combination of ingredients that make super highly palatable. Yeah. Yeah, no 100% it’s probably Yeah, hard to not overeat on carbohydrates. But, in, in, in the process of how your body takes in carbohydrates versus fat, your body metabolizes, what, six to 8% of carbohydrates, when you take it in your body processes zero to 3%, when it takes it in thermic effect of just digesting So technically, if you’re having carbohydrates, it’s not a very like significant difference, but you’re actually going to expend slightly more energy, having carbohydrates, calorie per calorie than having dietary fat, all these things are important. So we’re not saying you should be on low fat diets or high carb diets or anything. We’re just saying, like, try to think more critically about making the choices you’re making with what you’re going to put into your body. If the goal is weight loss, or if the goal is weight gain, both of those have very different contexts with how we might apply, you know, the amount of that or the amount of carbohydrates or what type of things that you would want to have in your diet, based off of whatever your goal is. But my point is that if it’s not something you can see yourself doing forever, it’s not the solution. Now, it’s just a matter of time before you go back to your old habits, that you know, then it’s just going to be a vicious cycle of just trying the same thing over and over and over again, it’s like signing up for, you know, Weight Watchers, like 10 times, it’s like, clearly that isn’t working that point system, like maybe it’s finding something else, like maybe it’s any, like, you know, that’s just an example. </p> </div> <div data-rss-type="text"> <p> Sam 27:13 <br/> Yeah, um, example of a diet that is marketed to you because they take your money. </p> </div> <div data-rss-type="text"> <p> Jon 27:20 <br/> Yeah, um, cool. So, Sam, any last things we want to add? before we sign off? </p> </div> <div data-rss-type="text"> <p> Sam 27:27 <br/> I think we covered everything I had on my mind. How about you, john, anything else that we didn’t touch on that you want to? You know, cover before we we close out today? </p> </div> <div data-rss-type="text"> <p> Jon 27:37 <br/> Yeah, I mean, the only only time I would say, keto is a good diet is if you really enjoy those types of foods. That’s the only time if you really, really truly, really, really enjoyed those types of foods. And sure, but calories always matter. And if you’re having too much or too little, it’s going to impact how you feel and the results you’re gonna get. So I’ll leave it at that. Um, </p> </div> <div data-rss-type="text"> <p> Sam 28:03 <br/> yeah, no, I wholeheartedly agree. People need to do what’s good for them, what their body responds well to, and what makes them happy. The end of the day, no matter what diet it is, whether it’s keto probably shouldn’t be, or whether it’s something else, again, probably shouldn’t be. You got to do what works for you. And that’s, that’s all there is to eating really, at the end of the day. So with that, we’ve made it to the end. If you have listened this far, thank you so much. If you have questions or concerns or any comments, please reach out to us directly. Additionally, if you have suggestions for future topics, please do let us know we might start talking about random diets that we hear about in the, you know, diet world, because I think john, I have lots of opinions about those </p> </div> <div data-rss-type="text"> <p> Jon 28:56 <br/> questions are super helpful. Yeah, questions. </p> </div> <div data-rss-type="text"> <p> Sam 28:59 <br/> Definitely super helpful. Yeah. So reach out with questions. Give us other topic ideas that you want us to cover. And definitely if you want to meet with us schedule an appointment, you can reach out to us directly or sign up for a free nutrition console. With that, have a wonderful day and we will see you soon! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/16694-2/"> Ep 31: The Community Conversation Nutrition Edition – The Keto Diet </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 21 Jul 2021 19:13:00 GMT http://www.prototypetraining.com/16694-2/utm_sourcerssutm_mediumrssutm_campaign16694-2 thumbnail http://www.prototypetraining.com/ep-30-the-community-conversation-the-donadio-family-and-drinking-the-koolaid/utm_sourcerssutm_mediumrssutm_campaignep-30-the-community-conversation-the-donadio-family-and-drinking-the-koolaid Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype!  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 30: The Community Conversation- The Donadio Family and Drinking The Koolaid appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/07/Ep-29-Donadio-Family.png" alt="A poster for the community conversation episode thirty" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype!   </a> The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-28-the-community-conversation-tim-furbush-from-headphones-to-a-community/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 30th episode of The Community Conversation and today’s guests, I’m just super excited to have on the show. As a matter of fact, this is the first time an entire FAMILY has been on all at once (just missing one apparently!). So today we have The Donadio Family on the Community Conversation; Jacki, Carl, Drew, and Dani. Dani was actually our Prototype of the month last month (great work Dani!) so this makes this episode even more special! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Michael Collette 0:03 <br/> All right, we’re live with the Donadio family. So welcome, everyone. Welcome jack, Carl. Drew. Danny. I appreciate you guys being on the committee conversation today. Looking forward to it. Absolutely. So why don’t we kick things off? And why don’t you guys just kind of give us a little background on how you guys got involved that prototype how you guys started, like your fitness journey? I know you all didn’t come in on the same day. So that’d be how that all kind of worked out. Who was the last one that drink the kool aid? stuff so I would love to hear hear about that. </p> </div> <div data-rss-type="text"> <p> Carl Donadio 0:39 <br/> started with the first right here. She’s the one who brought us all along. </p> </div> <div data-rss-type="text"> <p> Jackie Donadio 0:42 <br/> Yeah, well, I think you hit hit the nail on the head with the Kool Aid because I I started I always you know, we do yoga, Anytime Fitness Boot Camps, different things along the way. And then some of the girls from Anytime Fitness, they came over by you, I guess they were renovating the gym or something. And one of the girls was like, you really need to try this CrossFit. You’ll love it, you’ll love it. And to me, I felt very intimidated by it. So I held out for a little bit. And then I finally called you and you’re like come on in and I I’ll never forget the first day and I know I tell you it sometimes. I was so nervous, and I was working out with you. And you’re like, Okay, let’s do these wall balls. I’d never done them before. I think I did nine wall balls. And I literally thought I was gonna throw up, like and I’m like, how am I ever going to keep up with this, but I kept coming back and I loved it. And Carl would say to me, jack, you drank the Kool Aid. And he was always making fun of me. But he worked out at work. And I said no, I think if you I think if you come to cross bag that’s what he told me. But he I said I think if you come you’ll enjoy it. So you did like that. What do you do that special Christmas offer? So I bought that’s what I bought them for Christmas was his CrossFit? </p> </div> <div data-rss-type="text"> <p> Carl Donadio 2:07 <br/> Yeah. I think Christmas probably should have been. So for me it was Jackie was going for probably almost two years, right? Maybe 18 months to two years. And my guy would literally be like, Oh my god, you drank the Kool Aid, CrossFit, blah, blah, blah. And I would make fun of her and I would say all this stuff. And then she bought that for me. And for Christmas. And right after Christmas. I literally stepped on the scale. I had never been over 200 pounds, I weighed 205 pounds. It was two days after Christmas. And I was the heaviest I ever was I was approaching 50. And I said Damn, you got to do something. So I took that, again, was I insulted maybe a little bit but but I just took it and I went literally I think it was the 27th of January, December, which was my first class. And I never looked back. It has been you know, like Jackie said, I was intimidated at first to I couldn’t do a pull up. I couldn’t do a push up. I was, like I said approaching 50 out of shape. And it was time to do something. And I’ll tell you what, I haven’t looked back. It’s been just an incredible experience for sure. And I’m very thankful that she gave me back drinking the Kool Aid. I drank it hard. I’m all in. So Jackie, and then Carl, and then I think </p> </div> <div data-rss-type="text"> <p> Drew Donadio 3:27 <br/> it was me. It was me. Yeah, yeah. So right around the same time. I also I guess I was also not in the best shape. I was like 582 110 pounds at one point in high school, went out to California started to get in shape was playing club lacrosse out there. And then I wanted to stay in shape when I was coming home over the summer. So both my parents were doing it at that point. I think my first workout was a partner WOD did it with my pops over here had a blast and have been coming back every time. I’ve been home since so I’ve enjoyed it a lot. </p> </div> <div data-rss-type="text"> <p> Michael Collette 3:58 <br/> Awesome. Drew. All right, Danny, you’re the last one. </p> </div> <div data-rss-type="text"> <p> Dani Donadio 4:00 <br/> Yeah, I know. I just think they all joined. So then I joined to remember I did the virtuosity with Coach Ben when he was still there. And I don’t know, it’s just fun to do it with my family. And I also like to do it before Rallycross seasons just like get in shape a little bit. But pretty much. </p> </div> <div data-rss-type="text"> <p> Michael Collette 4:17 <br/> So you guys all have different goals at some capacity, and you’re all different ages, but the thing you all have in common is that you’re all family. What’s it like being able to come into a gym and workout with each other? Because some people are completely the exact opposite. They don’t want to work out with their significant other or their family. And maybe it’s more on the kids side than the adult side. You don’t want to work out with mom and dad. But how have you guys been able to make that not just not I wouldn’t say make it work but like, like, kind of embrace that and make that as part of your life. What does that experience been like for us? </p> </div> <div data-rss-type="text"> <p> Carl Donadio 4:53 <br/> So So from my perspective, right? I mean, to have my family there and to be healthy to get And to work hard together. I mean, when we get to do it like this morning, we all went in today. We even brought my nephew in this morning as well. So he’s up visiting, he came in. It’s so cool. I mean, it really is, it’s the greatest thing. Like I said, you know, to get moving with your family. And look, they’re up at 7am. Dorothy, you know, they’re at the 7am class, so most kids would be sleeping in. So you know, the fMRI to get them active to get them out there. As a dad, it’s, it’s awesome. I would say on the weekends. So Jackie, and I would pretty much be at the 7am. And Jackie would be at the 330. During the week. I started going on Saturdays, and Jackie was kind of hesitant to do it. I think he again, you’re probably a little intimidated by it. </p> </div> <div data-rss-type="text"> <p> Jackie Donadio 5:43 <br/> Like, I’m not Saturday, I’m taking the day off. And Carl’s like, Oh my god, it’s awesome. </p> </div> <div data-rss-type="text"> <p> Carl Donadio 5:47 <br/> So for us to work out on Saturday mornings. I mean, it’s awesome, right? I mean, we get you know, when the kids aren’t home, we’ll go in together on Saturdays, we’ll work out and I just love it. It’s, you know, it’s a great way to bring people together. And I’ve been having a blast with it. So it’s pretty cool. </p> </div> <div data-rss-type="text"> <p> Jackie Donadio 6:01 <br/> I love having the kids know, to and I and Carl and then like after, you know, when we came home or we’re having breakfast we’re discussing, you know, the weight. We did the word we did. I mean, maybe that’s not for everybody, but it’s just you know, we have a lot of laughs about, you know, oh my goodness, you know, one time I know, Drew and I were running and I when I came around the corner, I started sprinting as fast as I could because I knew he was gonna let me and then like, we’ll laugh about things like that. He was like, wow, Mom, you really were fast. But really, I was giving it everything because I just didn’t want him to catch me. So it’s like little competitive things that we do within the family that maybe no one’s really catching on to at the time but then we laugh about that. That later on he she always says she’s not competitive, just with the family. </p> </div> <div data-rss-type="text"> <p> Drew Donadio 6:46 <br/> Yeah, I think I think it was great last year too. I came home for a while a couple months during COVID definitely doing the virtual workouts I definitely would have just slept in and been lazy like pretty much every day but to have the parents and Danny get me up and go work out during a pretty tough time was was awesome last year so I was my best take out from it. Yeah, you know, that’s a really good point. During COVID during the pandemic, we would literally as a family every morning get up at seven o’clock and there were some days where I didn’t feel like doing it or Jackie didn’t feel like doing or Danny didn’t feel like doing it and each one of us would push each other to get up and go do that workout and you know a beginning you know the whole beginning was down in the basement because it was cold and then we were outside. But it was a it was a great stress reliever during that period for sure. So that’s a good point you I didn’t even think of that. </p> </div> <div data-rss-type="text"> <p> Dani Donadio 7:38 <br/> I like working out with my parents especially because I know that they’re much older than me someone there was watching me and workouts and motivates me a lot to go a little faster if you have your weight or something </p> </div> <div data-rss-type="text"> <p> Michael Collette 7:51 <br/> a little jab you just threw in there Dani </p> </div> <div data-rss-type="text"> <p> Dani Donadio 7:53 <br/> Yeah, well, that sounded like a backhand motivation for me. </p> </div> <div data-rss-type="text"> <p> Michael Collette 7:58 <br/> I was gonna say there has to be some sort of family competition especially working out together y’all y’all experienced that? I know Jackie just said she experienced that do you guys find that to be something that motivates you and like how do you guys how does that kind of go and afterwards like so after you leave the gym you guys talking trash like what’s what’s </p> </div> <div data-rss-type="text"> <p> Carl Donadio 8:19 <br/> ton of trash talk! </p> </div> <div data-rss-type="text"> <p> Drew Donadio 8:20 <br/> I just get “I hope you’re still doing this when you’re my age for my dad after every single workout” </p> </div> <div data-rss-type="text"> <p> Carl Donadio 8:28 <br/> cuz he always makes the comments like oh yeah, I whipped you today Dad I said you know what, when you’re 50 something I hope you can whip your son’s butt like that so </p> </div> <div data-rss-type="text"> <p> Jackie Donadio 8:37 <br/> yeah yeah, it’s it’s fun and um, a takeaway from COVID that you said Mike was we get to we get to do this. And that always encouraged us every day you know, things weren’t great. But we get to do this we’re you know we’re fit to do this we get to do this we we get up and get out and do it early usually early in the morning like seven o’clock and it was kind of funny because then some of the neighbors would be like, What are you guys doing out there every day even the kids are out up and out and we’re like running all over the neighborhood doing you know all the different workouts and stuff but um you know we get to so I just think that that’s such a great bonding I guess you could say experience for family. Great. </p> </div> <div data-rss-type="text"> <p> Michael Collette 9:22 <br/> I loved hearing that so since they obviously there’s a lot to talk about with COVID but we got to the young ones here that are in you know school and are and you know enjoying the enjoying their youth How have you guys been able to you know continue to stick with it even though they’re despite like the the difficulties of COVID and talked about the virtual but I guess when you guys are together as a family you guys have that that accountability? Right drew was talking about it I wouldn’t have gotten up unless they are getting me to get up like how do you stay motivated, especially like you guys are talking about there’s so many, like younger folks out there that just want to sleep in like what is the what is the motivation behind </p> </div> <div data-rss-type="text"> <p> Carl Donadio 10:00 <br/> So is this directed at Jackie and I as a as the elders, or the young girl is the youngers? Yeah. You guys are the Kool Aid drinkers. </p> </div> <div data-rss-type="text"> <p> Dani Donadio 10:10 <br/> Um, at school I do F45 classes, which is kind of similar. But I definitely slack off a little bit with that just because I like don’t even have the accountability at school. So sometimes I just sleep in the knockout. But I do like doing that, because it’s pretty similar. </p> </div> <div data-rss-type="text"> <p> Drew Donadio 10:26 <br/> Yeah, I think when I’m in Arizona, you know, it’s definitely a little more difficult, especially like gyms being closed and stuff during COVID. But I’d like a running trail right by my house, I’ll go do some of the virtual workouts that we had in a park or you know, just just hit the trailer and do a lot of running. So that’s kind of how I stayed in shape, over COVID. But definitely looking to you know, maybe join a gym and get in better shape now. It’s kind of wrapped up. </p> </div> <div data-rss-type="text"> <p> Michael Collette 10:49 <br/> That’s awesome. I just love the fact that you guys are all on here because we’ve never had a full on family on the communion conversation, couples, and whatnot. But we haven’t had like a fall family on here. I have I want to get all your opinion because I feel like every time I see Carl, he mentioned this to me. I know that there is a nother Nadia. I see Carl got them and got the whole family in here. Except that except one. What’s his deal? What’s going on? He hasn’t drank The kool aid yet? </p> </div> <div data-rss-type="text"> <p> Jackie Donadio 11:24 <br/> Yeah, he’s an athlete. He’s in in shape. But I would try. Yeah, </p> </div> <div data-rss-type="text"> <p> Drew Donadio 11:31 <br/> I think if my parents pressed last on him, he’d be more likely to join. </p> </div> <div data-rss-type="text"> <p> Carl Donadio 11:37 <br/> I haven’t said anything. </p> </div> <div data-rss-type="text"> <p> Michael Collette 11:42 <br/> So he hasn’t he has the you haven’t guilt trip them yet? </p> </div> <div data-rss-type="text"> <p> Jackie Donadio 11:45 <br/> Yeah. I asked you to come over and abducted him out of the house. </p> </div> <div data-rss-type="text"> <p> Michael Collette 11:51 <br/> I think that’s illegal. </p> </div> <div data-rss-type="text"> <p> Carl Donadio 11:53 <br/> Yeah, he would be great. Mike. He’s He’s fit. You know, he’s athletic. He always played sports in high school. He would be great at it. But we’ll see. Maybe eventually. </p> </div> <div data-rss-type="text"> <p> Jackie Donadio 12:03 <br/> I thought maybe this summer was good. </p> </div> <div data-rss-type="text"> <p> Michael Collette 12:06 <br/> I didn’t know if he got if he was like out behind there. Just kind of listening in. I know if I want to know, kool aid for him. Yeah. So. So what’s the what’s the next goal? Right? So you kind of you guys have all kind of gotten in here. You’ve been working out really consistently? Like, what are the things that continue to motivate you? What are the things that you’re that you’re all individually working on? besides just, you know, being healthier? and feeling better? Like what are the things that like, I guess motivate your drive you to to work? hard, right? Because CrossFit, it’s not so easy. Like, what what is that motivation look like. And I don’t know if that’s different for for each one of you. </p> </div> <div data-rss-type="text"> <p> Carl Donadio 12:51 <br/> Who wants to go, I can, I can start. So for me, again, like I said before, right? When I joined, I was approaching 50, I was I was in the worst shape of my life. And I knew I had to do something, and I had to do something, I lost my dad pretty young. So my dad was 57 when he passed away, so you know, I’m approaching that now. Right, I’m getting relatively close. So I want to do everything in my power to be as healthy as I can. So I can be here for my kids, I can be here for my kids, kids in the future. You know, so that’s important to me. And obviously, by moving and, you know, moving heavy weights and doing what we’re doing every day, it’s just gonna keep me in a better for, you know, a better state physically as well as mentally. So I’m doing everything I can to make sure that I’m here for a long term. And again, to get in the gym every day, you know, I’m a seven a hammer, and you know, it’s a shame group of people, and getting to see him in the morning and laughing with him and joking around and with the coaches and all it’s it’s just, you know, everybody says it right. But community, a prototype is so awesome, but it’s the truth that coaches are awesome, it’s the truth. That’s what keeps you going every day. And for me, it’s so I can be here in the long term. So I can, you know, get to meet my kids, kids, eventually. </p> </div> <div data-rss-type="text"> <p> Jackie Donadio 14:09 <br/> I agree with that i, for me, you know, we’re getting older and older, and it’s only gonna get harder and harder. And, and I always just wanted to keep it, like, just to be fit is great. So that’s always been a goal. But then there’s some of the things that at CrossFit, like, the double unders, you know, I can’t spring them, I can get one here, one there. And so there’s always things like that are total bars, you know, I could get one occasionally, like, I have these goals. Yeah, I’ve had them for a while, but COVID did it, you know, so, but it’s nice to always have something that you’re working towards, you know, and for me personally, I love going in the mornings in the summer. It’s a great way to start my day. And then in the afternoon, during the school year, just you know it’s 330 but it just when I come out, I feel So good. You know, every day I go, I feel good. Even if I’m sore, and I’m complaining that I’m sore. Once I do the workout, I just I feel so good, so good about myself all round. So, you know, I just you know, staying in shape is definitely just my, you know, priority. But that’s, that’s my goal, you </p> </div> <div data-rss-type="text"> <p> Dani Donadio 15:20 <br/> I don’t know, I just definitely like the way I feel like mentally after I work out. I feel like it’s a good refresher for me personally, because I just like to stay in shape to, I don’t really have any solid reasons why. It’s just nice for me to go and just like have an hour during the day where I just get to refresh and just stuff like that. And I definitely do feel myself especially this summer, compared to my past summers with CrossFit getting a lot stronger. And I have been like reaching new goals like just yesterday, I started doing kipping pull ups and I’ve never been able to do that before. So stuff like that makes me feel a lot better about myself and makes me feel motivated to do other things. </p> </div> <div data-rss-type="text"> <p> Michael Collette 16:01 <br/> Congratulations. Excellent. That’s a huge milestone. Yeah. </p> </div> <div data-rss-type="text"> <p> Drew Donadio 16:07 <br/> Yeah, I think for me, once I got in shape, I just really wanted to stay in shape. And it’s definitely like helped me do that, like just definitely a total full body workout. I know last summer I wasn’t really running, but I was doing the like workouts five or six times a week. And that one ran my first half marathon last summer. And like, I feel like I was in such great cardio shape just from doing these workouts every day. So I think my next goal would be to do a full marathon trying to convince someone to deal with me, but no one wants it. And so love to see updates to come on how that goes. I </p> </div> <div data-rss-type="text"> <p> Michael Collette 16:36 <br/> love that man. I love to hear that you ran a half marathon without running too much. That’s pretty awesome. Yeah, it was it was it was definitely brutal towards the end, but we finished a lot of you finished right? That’s awesome. Oh, so you guys have to have like a favorite workout. Or like favorite movements? What if you know if I was to boil it down? Like what is your favorite? If you have one off the top of your head? Like what is your favorite workout that you’ve you guys made? Oh, it doesn’t have to be all together you got individual but they were workout you guys have done or what are your favorite? Like exercises to do if you were to pick your perfect? Like workout? Like you’re the workout that you would never ever cherry pick? </p> </div> <div data-rss-type="text"> <p> Carl Donadio 17:18 <br/> So I for me, I guess I’m gonna have to shave the Murph right again. So I it’s funny. My progression in the murf. You know, from the first time I did it to where I’m doing it now. Obviously, I still have an RX. But the last time I did it was the first time I actually RX the movements, right. So I did all the push ups. I did all the pull ups. And that’s the first time I didn’t come close to that. So that was huge, but I love doing the Murph. And it’s a lot of reasons, right? Because a lot of times we’ve done it together, which is very cool. But it’s also when we’re at the gym and what that’s all about and you know, everybody coming together and you got big groups doing it. The vibe, the energy is so awesome and cool. So I would have to say by far from me, it’s definitely doing the Murph. </p> </div> <div data-rss-type="text"> <p> Jackie Donadio 18:05 <br/> I don’t know if I could just pick one specific workout. I always like workouts where there’s some running involved. I wouldn’t say I love running, but I like it. Um, so I think definitely was running above but you know what, like, what Carl, just to play off what Carl just said about the vibe with the Murph. Same with like the CrossFit open. I sign up for that. Well, in the beginning, I didn’t. And then my first one was very difficult, but I felt so good after like this accomplishment that it just feels so good when you’re there in the gym in those afternoons and people you know, you’ve got your person scoring you and stuff and it’s just such a nice community feeling. And so things like that, or even the that row for Crows that we did that time. That was so much fun. </p> </div> <div data-rss-type="text"> <p> Yeah, that again this year. Yeah, I know. I said I’m quick team of four. In Clemson. We’re in Clemson. Yeah, yeah, we were bummed about that. But um, but those kind of like community workouts, I always feel like this is just amazing to be a part of, and it’s something that I thought I could never be a part of, because I just didn’t feel like I had the strength to be able to participate in something like that. So that’s huge for me. </p> </div> <div data-rss-type="text"> <p> Dani Donadio 19:26 <br/> I like the Saturday partner watch, because maybe my mom usually together. I know. It’s just not fun. And I know me and drew did one on time and it was like a mystery wad so it wasn’t posted before. And that’s like I think that was the most fun I’ve had during the workout just because we just showed off noses like ridiculously hard workout, but I don’t know doing it together was a lot of fun. So </p> </div> <div data-rss-type="text"> <p> Unknown Speaker 19:47 <br/> You like not knowing what the workout is, yeah, I kinda like that. I like knowing on Saturdays. Yeah. What was that? </p> </div> <div data-rss-type="text"> <p> Carl Donadio 19:55 <br/> I was just saying on Saturdays, it’s usually us to partnering right as soon as one of the kids On the phone, guess who’s on the outside? Right? I have to now go find a partner. Very good luck to them. All the contracts today, because I live in Arizona now. So I think that one’s cool. And you guys do it every fourth. So let’s go on, do it. Anyone that has running in it just because that’s probably the thing I’m best at at the gym makes me feel better about myself. </p> </div> <div data-rss-type="text"> <p> Michael Collette 20:22 <br/> I love that. So good. A good mix. Here, a couple hero workouts, the Murph and hot shots. And then the Saturday workouts which is always a favorite amongst families. And Jackie, you were talking about the CrossFit open you really like Yeah, I remember. Like, having to convince you to sign up for it. I think I remember seeing you almost every Friday, and you would come up to me. And I think I would say something like, aren’t you glad you signed up? Aren’t you glad you signed up? And then and then I think by the end of it, you’re like, yeah, this is great. This is fun. Yeah, </p> </div> <div data-rss-type="text"> <p> Jackie Donadio 21:03 <br/> I thought I might divorce Carl during it though, cuz he was like, you’re getting me to sign up. And it was so hard. And I was writing that first lane. And it was Oh, but then I was so psyched that I did it. I was </p> </div> <div data-rss-type="text"> <p> Carl Donadio 21:17 <br/> Cathy Milligan which was wrapping her and she’s like, I’m gonna kill him. He made me sign up for Yeah, why </p> </div> <div data-rss-type="text"> <p> Michael Collette 21:23 <br/> not? One piece of advice is really is to never have your significant other be your judge in the CrossFit Open, </p> </div> <div data-rss-type="text"> <p> Drew Donadio 21:31 <br/> He’d be no repping her like crazy, honestly. </p> </div> <div data-rss-type="text"> <p> Michael Collette 21:35 <br/> I’ve experienced that with with Aaron myself. Not fun. Not a fun conversation after afterwards. You know, integrity goes out the window. Right. Right. All right. I’ll want to get into our Spitfire around here of questions. So if you’ve heard this, you guys know it. I always say I’m going to change it, but I don’t really change them up. So I hope you guys all have different answers here. So first question is favorite movie, TV show and TV show of all time? And then also what do you currently binge watching? No, we’re all </p> </div> <div data-rss-type="text"> <p> Carl Donadio 22:17 <br/> Yeah, either. Favorite movie favorite TV show? Me favorite movie, boy. I’m probably going to have this as a throwback. I’m gonna say Caddyshack. I just love that movie. It just it just kills me. It’s just so funny. Favorite TV show of all times is definitely the sopranos. </p> </div> <div data-rss-type="text"> <p> Michael Collette 22:38 <br/> I love you, Carl. Those are two awesome. I love the sopranos. You know, there’s a prequel coming out next year. I can’t wait to see this fall or something. </p> </div> <div data-rss-type="text"> <p> Carl Donadio 22:45 <br/> Yep. Looking forward to that for sure. You know, that’s Gandolfinis son, That’s playing Gandolfini. Oh, that is cool. It was really cool. </p> </div> <div data-rss-type="text"> <p> Jackie Donadio 22:56 <br/> I don’t know favorite movies kind of hard. I didn’t really like that Sixth Sense. You know, the first time we watched that I really liked </p> </div> <div data-rss-type="text"> <p> Michael Collette 23:03 <br/> That’s the scariest movie I’ve ever seen. Or somebody watched me when I was a kid watching that and it scared the crap out of me. And I was like, I can’t watch it. Still to this day. It scares I just can’t watch me. Oh, </p> </div> <div data-rss-type="text"> <p> Jackie Donadio 23:15 <br/> sorry to bring back bad memories. Oh, no, it’s good. I love this. Yeah, I love that. It really caught me off guard. I don’t know if it’s really my favorite but I thought it was a good one. And then I loved we watched shits creek that was cracked me out so much. So I just love that. That was a great one. Good show. </p> </div> <div data-rss-type="text"> <p> Dani Donadio 23:38 <br/> Really no movie. Probably safe haven. And I’ve heard of that. never even heard. I just like it because it’s romance. It’s filmed in Wilmington, North Carolina where grandparents live so we know someone places. Nine favorite TV shows probably Gossip Girl. I think that’s Erins favorite show too. </p> </div> <div data-rss-type="text"> <p> Drew Donadio 23:56 <br/> My favorite movies easily miracle gets me fired up every time and then favorite TV shows probably like whatever golf tournaments on that. We don’t watch a ton of TV shows. </p> </div> <div data-rss-type="text"> <p> Michael Collette 24:05 <br/> That’s a great answer though. Can’t go around with a golf tournament. What do you got? You guys binge watching anything right now? Yeah, we’re crown the crown. You want to do a NBA Finals there, right? </p> </div> <div data-rss-type="text"> <p> Drew Donadio 24:19 <br/> Oh yeah. I got my son shirt on. </p> </div> <div data-rss-type="text"> <p> Carl Donadio 24:24 <br/> I’m watching Handmaid’s Tale so if you ever seen that that’s an interesting one. </p> </div> <div data-rss-type="text"> <p> Unknown Speaker 24:28 <br/> I feel like I Erin got me to watch the tried to watch the first episode and I had to turn it off because I was just they couldn’t watch it. For sure it was still too disturbing for me. But yeah, yeah, it’s a little out there. I’m watching new girl a little lighter. Yeah. Oh, that’s right. That I’m pretty sure the guy in that is a big CrossFit guy. One of the the actors Oh, yeah. This guy. Yes, yeah. Yeah. Now it’s one of the the CrossFit Games workouts as well. My second question is, we’ll move that moving to music favorite musician band artists of all time. And then also favorite song where we got we got from the Donadio family, but you guys like listen to </p> </div> <div data-rss-type="text"> <p> Drew Donadio 25:15 <br/> those. So it’s Yeah, so you can go okay. favorite songs probably colder weather by Zac Brown band on a huge country fan favorite musicians probably like Luke combs or Cody Johnson for me. While the country that country? Yeah, yeah, pretty much </p> </div> <div data-rss-type="text"> <p> Jackie Donadio 25:31 <br/> I do like the country as well. I do. A lot of times I like to listen to 70s music not to date myself, but I just really like that genre. Yeah. You know what? So I think it’s looking glass brandy. I like that song a lot. </p> </div> <div data-rss-type="text"> <p> Unknown Speaker 25:50 <br/> Yeah, </p> </div> <div data-rss-type="text"> <p> Carl Donadio 25:51 <br/> yeah. So I would say for me, it’s funny. I’ve gotten into country recently and I probably have to attribute that to Drew. My favorite song right now. Is his beers and sunshine. Absolutely love that. What Darius Rucker love that song. I think it’s so cool. </p> </div> <div data-rss-type="text"> <p> Michael Collette 26:10 <br/> #Hootie </p> </div> <div data-rss-type="text"> <p> Carl Donadio 26:12 <br/> eah. My favorite music though. My favorite music. style is like 80s rock. That’s I still love to bang my head a little bit of 280s rock. Fired up at the gym at the 7am right. </p> </div> <div data-rss-type="text"> <p> Dani Donadio 26:27 <br/> I’m with drew on the contrary. I love Morgan Wallen, so I hear it time for him. It’s probably wasted on you know, </p> </div> <div data-rss-type="text"> <p> Michael Collette 26:35 <br/> I love it. So it’s like we got a country family going on right here in mass. Yeah, I like it. Alright, final question is his favorite hobby? What is your favorite thing to do outside of working out? </p> </div> <div data-rss-type="text"> <p> Carl Donadio 26:49 <br/> Yeah, I guess for me, it’s probably playing golf. I love to play golf. I got I wish I were better. we all we all suck at golf. We all suck at golf. Yeah, it’s so frustrating. Like, I get so frustrated. It’s I’m like I shouldn’t be better. But I tell you what, I do hit the ball a whole lot further than I ever have. Of course, it’s just depends where it goes. So it goes. I know it I know that a family time as well. I mean that that to me is is obviously a great, great thing to do as well. </p> </div> <div data-rss-type="text"> <p> Jackie Donadio 27:22 <br/> I love time with family. I love walking the dogs. And I love shopping to you and Erin get along so well. Yeah, number one. I’ll be right there. Like </p> </div> <div data-rss-type="text"> <p> Dani Donadio 27:35 <br/> I even got it. I love my family. I do love being at school. A lot of a lot of fun down there is your hobby. I don’t know just like the weekends I come sooner. So </p> </div> <div data-rss-type="text"> <p> Drew Donadio 27:50 <br/> again, it’s still not a hobby. I like golfing, skiing, running cottage being outside in general. A lot of cool stuff to do in Arizona. Whoa hot this time of year. But, uh Yeah, it’s kind of kind of all my favorite hobbies right there. </p> </div> <div data-rss-type="text"> <p> Michael Collette 28:06 <br/> I love it. Good. A good mix of fun. all comes back to family but uh, did audios. I appreciate you guys being conversation. This is this was awesome. We got a lot of great tidbits. And I appreciate everyone that is tuning in and listening right now if the no conversation comes out every Monday to get your week started. And if you’d like to be like me conversation, just give us a shout and we’d love to have you on but until next time, Drew Danny, Jackie Carl, appreciate you all being on the community conversation. Mike, </p> </div> <div data-rss-type="text"> <p> Jackie Donadio 28:37 <br/> thank you so much. And thank you for all the all the coaches and all your hard work and dedication at CrossFit because we really appreciate it. We certainly do. Thanks, Mike. Thanks, for having us on. </p> </div> <div data-rss-type="text"> <p> Michael Collette 28:46 <br/> Thank you. You’re welcome, guys. We’ll see you </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-30-the-community-conversation-the-donadio-family-and-drinking-the-koolaid/"> Ep 30: The Community Conversation- The Donadio Family and Drinking The Koolaid </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 16 Jul 2021 16:26:00 GMT http://www.prototypetraining.com/ep-30-the-community-conversation-the-donadio-family-and-drinking-the-koolaid/utm_sourcerssutm_mediumrssutm_campaignep-30-the-community-conversation-the-donadio-family-and-drinking-the-koolaid thumbnail http://www.prototypetraining.com/the-community-conversation-nutrition-edition-our-top-3-supplement-recommendations/utm_sourcerssutm_mediumrssutm_campaignthe-community-conversation-nutrition-edition-our-top-3-supplement-recommendations Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype!  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on The post Ep 29: The Community Conversation Nutrition Edition – Our Top 3 Supplement Recommendations appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/07/Supplements.png" alt="A man and a woman are featured on the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype!  </a>  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! ( <a href="https://prototypetraining.com/ep-28-the-community-conversation-tim-furbush-from-headphones-to-a-community/"> Check out our last episode here! </a> ) </p> </div> <div data-rss-type="text"> <p> For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Russo will be discussing  <b> Our Top 3 Supplement Recommendations </b> . If you’re looking to learn more about nutrition for yourself or pick up some good eating habit tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Jon 0:02 <br/> All right, neighbor tuning in to the community conversation brought to you by prototype Training Systems home of crosser prototype, Tim and I are back with another nutrition episode to help provide you with some education and strategies to better your nutrition. while still having a social life. There’s a lot of misinformation on nutrition, we aim to provide you with some clarity. Today, we want to talk about three supplements that the average person could take and benefit in the gym. So I’m Sam, before we even dive into supplementation, you know, where that would actually be applicable? Um, what, uh, why why supplement why even consider taking a supplement, you know, what rhyme or reason would, you know, we want to have before even trying something. </p> </div> <div data-rss-type="text"> <p> Sam 0:51 <br/> So I think the main reason to supplement would be that, like the diet is deficient in something. So a lot of times we see that vegetarians or vegans will supplement with B 12. Because it’s not found as commonly an animal or in non animal proteins. You might supplement with a specific vitamin or mineral, if you know you’re lacking in it, for example, iodine is that it’s assault, that we’re like supplementing with that on on a regular basis. But I think the ones that we’re talking about here today are things that aren’t necessarily like needed in great quantities by the body. But by taking more of them, you could see major effects in the gym with regards to recovery, and muscle synthesis. And just really anything that would help performance like the three that we’re going to talk about today are beneficial in extra quantities more so than you would get in like your normal diet. That sounds about right. Yeah, right on. Cool, john, I feel like we should start. And you should tell everyone, maybe all three off the bat, because it sounds like you supplement with all three of the things that we’re going to talk about today. </p> </div> <div data-rss-type="text"> <p> Jon 2:03 <br/> Yes, I do. So three things that I have, my diet will kind of explain. Some of the benefits of them are one, which a lot of you probably take, which is most common is going to be whey protein as a supplement to increase our protein intake. To is going to be we’re going to talk about vitamin D, why that’s important, and how that is going to benefit you as an athlete. And three, which a lot of people don’t really know what this is, but your body naturally makes it is creatine monohydrate. So those are the three things that I take personally on a daily basis to help me perform well in the gym, and recover, we’re gonna kind of dive into some of the benefits of each one of those. But before we start, like Samson, the beginning, all those are non essential, that means that you’re going to, you’re going to get those things your body makes those naturally, well actually buy, it doesn’t make protein naturally, but your body will naturally get vitamin D from the sun, your body naturally made creatine monohydrate, a lot of us are going to get a certain amount of protein from what we eat. But by supplementing with each one of these things, we can get optimal levels, which can help us with muscle building recovery, and so on. So, Sam, why don’t we start with talking about vitamin D, a little bit beside some in go into with how it’s going to apply to the gym? What are some reasons why someone wants to take vitamin D just for overall health? Yeah, so </p> </div> <div data-rss-type="text"> <p> Sam 3:38 <br/> vitamin D is something that probably everyone should take whether or not you work out. Generally, vitamin D is linked to mood. So I’m sure people have heard about the seasonal was it seasonal affective disorder sad and like common during the winter time. And it’s very common because we don’t get enough vitamin D. in our day. It’s not as commonly found in foods, it’s more so from the sun. So during the winter months are for people with more melanin, it’s much much harder to get vitamin D and for the body to use it. So supplementing with vitamin D is just generally a good thing to do, because deficiencies do lead to like poor recovery, like issues with your like muscles and joints. And then also it has a huge effect on your mood, which then can also hugely affect your sleep. So those are some like the reasons you would take it not specific to the gym, but those are also reasons specific to the gym, that you should take it. </p> </div> <div data-rss-type="text"> <p> Jon 4:32 <br/> Yeah, um, so just go off of what Sam said. So you mentioned vitamin D have an impact on your muscles. So there’s actually some research where they discuss and they’ve applied this to athletes being deficient in vitamin D. and then supplementing with vitamin D. And some of the benefits of supplementing with vitamin D is that it can actually help you with recovery and help you a proper muscle contraction, it can help you be able to recover better, reduced inflammation. So being able to not feel super stiff, so having proper vitamin D levels can help us with our playability I guess, um, but proper vitamin D levels have been linked to being able to run faster, jump higher be more explosive, increased ATP, and a number of different things that are important for us to be able to train hard in the gym so we can be able to increase muscle mass and be able to perform well. So is it is it Alaska, Sam that where they better have a Yeah, they get like two hours or something like that now it’s fun like, and that’s where they have like, they have like a huge link with because of that vitamin D deficiency of depression and things like that. So we also think about not only like how this can help us in the gym, but if we’re not feeling our best, we’re probably also more likely to get into a little bit of a rut where we don’t feel motivated to do things that we know, we want to be doing to better ourselves. So it’s not a magic formula. It’s not anything that’s going to give you incredible gains, but it is something that is going to make you feel better and potentially perform better. If you take it in the you know in the right dosage. So the daily recommendation is, I believe it’s 800 to 1000. Right, Samara is it 6800 </p> </div> <div data-rss-type="text"> <p> Sam 6:40 <br/> to 1000 is what I recommend generally, </p> </div> <div data-rss-type="text"> <p> Jon 6:45 <br/> yeah, 800 to 1000, they’ve applied this to athletes and their recommendation for athletes, it’s actually even a little bit higher, it’s 2000 to 5000. And now if you know yourself as like being someone that’s inside all the time, where you’re not getting out in the sun, you might want to go ahead and steer more towards that, but getting at least the bare minimum, I would probably say the bare minimum would be 2000. Just because it’s been shown to be safe. So I wouldn’t recommend something that’s not safe. It personally 3000 on a daily basis, but um, I think the best thing to do is start having it in your in your diet, see how you feel. And there is an upper limit where we don’t want to teach too much of anything. Because Sam, what’s the downside of having too much vitamin D, which is probably pretty hard to have. Yeah, some </p> </div> <div data-rss-type="text"> <p> Sam 7:36 <br/> vitamin D can be like, too high in quantity. And like we can develop vitamin D toxicity. Basically the body just for lack of like, time, I guess, explain everything. But like things start shutting down in the body. And you’ll feel like achy and feverish and all those like normal things that you would feel if you were getting sick like that might be a sign that you’ve taken way too much. That vitamin D does have an upper limit, you don’t want to take like 10,000 views a day that’s like, aggressive. But it’s definitely like something where it’s like, if you feel your mood changing, and you’re more down, like you might be low in vitamin D, like, if you’re feeling super fatigued, you might be low in vitamin D. So you might need to take more than other people. There’s definitely like a handful of people that have some serious effects by taking vitamin D. But the incidence of that is so rare that like, I don’t think by us giving a blanket blanket statement of like, take vitamin D in this quantity would have a huge effect. And if it does affect anyone, please come talk to us. And we’ll tell you how to cut back and eat an appropriate amount. Because vitamin D really does come from the sun. And that’s a major source, if you’re not getting a ton in the diet, unless you’re having like super fatty fish. </p> </div> <div data-rss-type="text"> <p> Jon 8:47 <br/> Right? Yeah, and if you guys ever have any issues, you know, it’s probably always a good idea to talk to your doctor versus just taking a supplement because you heard something. So don’t take even the words that we say. Right, but anyways, moving on. So the next one that I talked about would be whey protein. So most people take this, but I don’t know if everyone fully understands why this is important to have. So Sam, what is the benefit of having whey protein versus having other protein sources? Because there’s a lot of different ones out there. </p> </div> <div data-rss-type="text"> <p> Sam 9:25 <br/> Yeah, so whey protein is one super convenient. It’s something that we talked about when we did our protein podcast that like protein is probably the least convenient macronutrient. So to have whey protein and like a simple shake, makes it easy to get a high quantity of protein. Also, it’s really just his protein, there’s no other macronutrients in it. So if you’re someone who’s trying to count macros or hit specific goals, then having the whey protein is an easy way to get protein in the diet. There’s also some research about this actually like animal protein versus plant based proteins, and like how they affect the body and we know that the body uses whey protein really well. And it’s like really great for muscle recovery and muscle synthesis. So I think, and we’ve talked about this before, john, not on the podcast, but totally separately that like, in some capacity, like whey protein might not even be considered a supplement like it might just be considered food. But it’s something that we are eating in addition to like our normal meals, so to speak. So today, we are considering it a supplement. I don’t know. JOHN, do you want to dive a little bit more into whey protein? Why you take it why you think it’s beneficial for other people to take as well? </p> </div> <div data-rss-type="text"> <p> Jon 10:36 <br/> Yeah, I mean, I think like some of the big like, question marks around like protein supplementation is the absorption rate of how quickly you’re going to absorb whey protein versus case in protein versus like protein in and what amino acids are actually in the protein source. So a lot of the goal of building muscle, you’re going to find the leucine present in whey protein, you’re going to find leucine present in case in protein. Soy is it’s not a terrible plant based alternative. It’s better than other sources. But having leucine present in your protein supplementation is definitely beneficial because that is the amino acid for muscle building. Now the absorption rate, it’s like up for debate whether or not it is the end all be all meaning that like if you work out and you take a fast absorbing protein powder versus a you know, slower or whether or not you take it immediately after your workout, it’s up for debate because now they’re starting to see the like some studies that it’s more about getting enough protein and equally spreading it out throughout the day versus like immediately after like your workout like the I think I’ve heard the term like anabolic like you’re more anabolic state like if you have your approach after you work out. But I think now that’s like a little bit of a question mark. But either how quickly your body’s absorbing the protein, you want to just make sure that you have a protein that is going to have the right it’s going to be a complete protein and that you’ll be able to utilize it for recovery as in protein be something that you’d have before bed the theory behind that is that since it’s a slower absorbing protein that you are going to absorb it slower which means that you would like keep your amino acid profile like higher throughout the night. It that’s still like up for debate of whether or not it is that it matters but there’s there hasn’t been anything to show that it that there’s a downside to taking either one of those. But there’s definitely like better protein options and usually what we would recommend is a protein powder that also doesn’t contain a lot of other stuff because most of us are probably going to be eating food anyways. So you probably don’t want to have a protein powder that has like 30 grams of carbohydrates and like 10 grams of fat because now you’re basically having a meal replacement, which we’re not huge fans of because eating food is probably better because you’re getting a variety of different nutrients from your food or probably keep you full longer but now we’re going on a tangent protein powder should mostly be protein typically range of 24 to like 30 grams of protein with carb intake and about like five or less grams and dietary fat ideally as low as possible and like one grammar so the reason why you don’t want to have your dietary fat be high in in your whey protein powder is just because again like if you’re trying to recover from a workout and you have you know something that’s like high in dietary fat and high in fiber it’s going to slow down the digestion which again if you’re having a protein powder that is fast absorbing then that’s kind of defeats the purpose so if there is benefit to it you’re gaining it by having something that has a bunch of other shit in it. Um </p> </div> <div data-rss-type="text"> <p> Sam 14:24 <br/> But anyway, we love protein powder It is a good thing if you’re like I have no idea where to start on protein powder like let us know we sell it at the gym we sell one that we approve of at the gym. You like it tastes good right down </p> </div> <div data-rss-type="text"> <p> Jon 14:39 <br/> Yeah, I like the Yeah, the vanilla one because I like mix it in with like smoothies. Rather than just having like a straight up shaking like after like at the gym, I would do chocolate. So now is creatine monohydrate </p> </div> <div data-rss-type="text"> <p> Sam 15:00 <br/> JOHN, you are like the champion of creatine monohydrate. You’re like, the number one fan. So I think you’re definitely one you definitely launched into, like, why you think that this is so wonderful? And also why you take it? </p> </div> <div data-rss-type="text"> <p> Jon 15:16 <br/> Yeah, I mean, so first of all, I don’t take anything that I think is going to have negative side effects or have something that is a question mark, and whether or not it’s effective, I don’t personally want to waste my money either on buying something that is not going to be beneficial. So creating the most highly researched supplements that you will find there’s hundreds of studies on creatine monohydrate. There’s different kinds of creatine too, so you want to, you know, you want to have monohydrate, a lot of times supplement companies are going to try to like, make their products seem like it’s superior to something that is effective, which is creatine monohydrate. So if you find stuff that has, like all these different variations of something, just make sure that you’re taking the right thing. So it’s always good to like look at the ingredients of what you’re taking, because supplements don’t have to be FDA approved. Um, so anyways, I just wanted to say that because sometimes we don’t really know like, what even like grab, like, we’ll be like, Oh, this is creatine, it’s like creatine, something something and it’s like advertised as being a better alternative. So look for creatine monohydrate, we sell one at the gym, if you don’t know what they have, just get it from the gym too. But anyways, um, your body naturally makes creatine, okay, you’re going to get creative team from animal protein for the most part of where you’re going to get it in your diet. So what you eat is probably going to give you about one gram of creatine, which isn’t enough for what has been shown in the literature to be beneficial for athletic performance, which is somewhere around five grams, three to five grams on a daily basis, whether you’re taking a rest day or not. And it’s not something that you have to like dose, it’s something that has to get like saturated into yourself for it to be beneficial. So it’s all like a pre workout where you take it, and then you’re, you know, you’re gonna feel like, you know, like super energized, like, that’s all the caffeine and like the beta alanine and some of those pre workouts makes you feel like the jitters. creatine is not that creatine something that your body makes. And what it does is that it allows you to produce, it essentially is extending the window of how long you can go ahead and do something very high intense. So your body has three energy systems, you have your creatine phosphate energy system, you have your anaerobic energy system, and then you have your aerobic. So when you supplement with creatine, it allows you to be able to expand that threshold of how long you can do that very hard task, five rep max back squat, very hard task, you can’t go for six reps, you just can’t do it. Something that will create teams aren’t necessarily going to give you superpowers but allows you to be able to put that extra five pounds on the bar be able to build muscle and be able to push through like higher sets or be able to be more explosive and powerful when you do something like clean or snatch or heavy deadlift, it’s like when you throw a baseball, that’s the energy system that you’re going to use, you can’t do that like you wouldn’t be able to go ahead and have that same power output for any longer than that throw that baseball. So that’s like the energy system you tap into, if you try to expand that your body starts tapping into the other and other energy systems like anaerobic, anaerobic. So depending on how long the duration of time is that you’re being intensive, is where your body’s going to tap in. By adding treats into your diet, it can, what it can do is that research shows that it can help with like 15 to 30% increases in strength and power, over time, being able to take it consistently, you still have to train so it’s a supplement, it’s not something that’s like, okay, so if I take this and then I just gym, you know, you still have to go ahead and progressively overload where you’re, you know, building over time and strength and power, but this is something that can be utilized as allow you to push through some of those, like harder sets and be able to recover. Um, but again, it’s not like a pre workout where you feel like this, like, I don’t know, you feel like the Incredible Hulk. You know, you should have power. It’s something that I it’s just, it’s a it’s essentially just like expanding like an energy system they already have in your body and it’s just allowing you to have a little bit more of that energy to be able to use. </p> </div> <div data-rss-type="text"> <p> Sam 19:59 <br/> So I should take Creating. Yeah, everybody Tell me, everyone should take it, john, for everyone listening, Josh, </p> </div> <div data-rss-type="text"> <p> Jon 20:07 <br/> if you want to run fast 18 if you want to, if you want to be able to not have the barbell feel heavy in your hands, take creatine. If you want to jump higher, be more explosive take creatine, if you want to sit on the couch and feel better, you’re not a it’s not like it’s gonna go ahead and like give you magic powers, but </p> </div> <div data-rss-type="text"> <p> Sam 20:34 <br/> it can be helpful. Now, john, in all this research, have you come across any side effects or any, like negatives to taking too much crazy? </p> </div> <div data-rss-type="text"> <p> Jon 20:44 <br/> Yes, if you take so that’s a good question. So if you’re taking too much, so exceeding like that three to five gram dose, so let’s say you’re taking like 10 grams of creatine. Um, the side effects might be that you might have like an upset stomach. So you can go ahead and feel all gassy, you retain, you retain water when you start taking creatine. So you might if you started something a new creatine, you might see a little bit of a spike on this scale, acutely, that’s because your body’s not used to having that in your system yet, that doesn’t mean that you’re going to go ahead and put on two pounds, it means that your body’s like having like it, you’re going to retain some water when you first start taking it. Once you do something consistently your body gets used to it doesn’t hold on to like extra fluids like that. But if you take more than, you know the recommended dose, you could have like, you know, you could be like a little gassy. Like, let’s just put it that way you might like fart a little bit. There’s two ways you can like speed up whether you can take creatine so it takes about like three weeks to get like saturate into your cells reality, you’re going to start feeling like benefits of taking that supplement. And that’s a three to five grams every single day consistently. Or you could expand the dosage where you take six to 10 grams, and it will take half the amount of time. But again, the like the side effects is that you might feel a little bit gassy. Um, I haven’t come across anything of like, overdosing, but I haven’t really been hard on like overdosing on 18. But you very hard to overdose, as well. Yeah, it has to be like intentional. You’re like you’d probably have diarrhea. You had any other </p> </div> <div data-rss-type="text"> <p> Sam 22:36 <br/> findings. Yeah, circle back. Probably the same thing with whey protein, we didn’t really talk about like side effects of too much whey protein. Yeah, probably the same thing, you’re probably just gonna have gi symptoms, if you do too much whey protein or crazy. They’re kind of similar in what they do in the body and how we’re using them. So anything like that, causing an upset stomach is probably the first time they’ve taken too much. Yeah, I mean, you can keep on going. </p> </div> <div data-rss-type="text"> <p> Jon 23:03 <br/> No, no. Yeah, like, I’m just like, piggybacking on what you just said. So yeah, if you’re taking too much, like, if you’re taking too much protein, and your stomach is bothering you, then you should probably slow down how quickly you’re trying to increase your protein. If you don’t normally have if you normally have, you know, 50 grams of protein a day. And what you really should be taking is like 150, you probably shouldn’t do that overnight should probably be like a transition. So kind of like, always reflect on what you’re putting into your body how you feel when you take it, you know, he too much broccoli, you’re not going to feel good, I don’t think anyone’s going to say that broccoli is something that you shouldn’t be having. You know, having too much of anything isn’t going to make you feel your best. So you know, pay attention to how you feel when you take these things. And if you don’t feel good taking it, then take smaller doses, if it’s something you really want to experiment with, or don’t take it, it’s a supplement. It’s not like, you know, it’s not like water, where you like, you need to have that, you know, it’s </p> </div> <div data-rss-type="text"> <p> Sam 24:07 <br/> Yeah, and if anything like crazy happens, right? Like, at the end of the day, we are not doctors, your doctor is gonna know better than we do what’s appropriate for your body based on all your other health conditions. Now you can clue us into all of that information. And we can make better recommendations based off of like your history. However, what we’re talking about today is we think supplements that do have a positive effect for the vast majority of people and really have very few negative effects. And really only when they’re taken to EXA. And like john said, If you start slow and you build in dosage of all these three different things, then you might see significant changes in the gym over a longer period of time because you’re building muscle, you’re recovering better and you’re feeling well rested and in a positive mood on a regular basis. </p> </div> <div data-rss-type="text"> <p> Unknown Speaker 24:58 <br/> Right </p> </div> <div data-rss-type="text"> <p> Jon 24:59 <br/> yeah. And again, these are just supplements that like the average person should probably be taking, like, we’re not talking about beta alanine or switching la like stuff that also has benefits to taking but like who to get the jitters before they do a workout? Probably not my dad at 50 years old. He and you know, maybe the more like protein in his diet, those things are gonna be like beneficial for him to take. So like regular person, these are things that can be beneficial to you. But yeah, Sam, any anything, dad? </p> </div> <div data-rss-type="text"> <p> Sam 25:40 <br/> I don’t think so. These are exciting supplements to talk about. You take them all, even I take vitamin D, and I don’t take any supplements otherwise, so definitely a good list. Highly recommend. And if you’re listening to this, and you still have questions about it, and you’re still unsure if it’s appropriate for you, please do reach out to us. JOHN, did you have anything to say before we close it out? recap today? I don’t think so degree. Yeah, I think we we did a good job not going too in depth. But again, if someone wants to hear it, do let us know. We will talk to you with complete silence. JOHN definitely gave us some some good scientific background on some of the supplements that we are always happy to talk more science, and not just a recommendation. So with that said, Of course if there are any questions or concerns that you have thought of during this podcast, or that you just have thought of in regular day to day that you want us to answer please do let us know we want to touch on the topics that are important to you. So send us an email, send us a text, send us a message on Facebook or reach out to us directly. If you have suggestions or questions or concerns. If you’d like to set up a nutrition console, we can do that as well. We can send you the link so that you can set up a console with either john or myself. And thank you so much for getting this far through our podcast and we will see you next week. Goodbye! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/the-community-conversation-nutrition-edition-our-top-3-supplement-recommendations/"> Ep 29: The Community Conversation Nutrition Edition – Our Top 3 Supplement Recommendations </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 14 Jul 2021 17:29:00 GMT http://www.prototypetraining.com/the-community-conversation-nutrition-edition-our-top-3-supplement-recommendations/utm_sourcerssutm_mediumrssutm_campaignthe-community-conversation-nutrition-edition-our-top-3-supplement-recommendations thumbnail http://www.prototypetraining.com/ep-28-the-community-conversation-tim-furbush-from-headphones-to-a-community/utm_sourcerssutm_mediumrssutm_campaignep-28-the-community-conversation-tim-furbush-from-headphones-to-a-community Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype!  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 28: The Community Conversation Tim Furbush from Headphones to a Community appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/07/Tim-Furbush-Ep-28.png" alt="Tim furbush from prototype training systems talks about headphones to a community" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype!   </a> The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-27-the-community-conversation-jess-clancy-10-years-stronger/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 28th episode of The Community Conversation and today’s guest brings me a ton of joy to have on because we have an awesome story of how we met. Today we have Tim Furbush on the CC. Tim is a recent recipient of our Prototype Member of the Month award, he is an avid <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit </a> participant, he works with our trainers in our <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> Personal Training program </a> and he has seen some AMAZING results working with our <a href="https://prototypetraining.com/programs/nutrition/"> Nutritionists in our Prototype Nutrition program </a> . In addition, Tim is just an all-around great guy and another reason why this community is so special. </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Michael Collette 0:03 <br/> All right. We are live. Tim furbish. Thank you so much for being on the community conversation today, my man. You bet. So, so Tim, I know I briefly a little bit before we got on here. But why don’t you just kind of tell everyone, all the folks that are listening, how you got started prototype, like, tell us a little about your fitness journey, you know what you were doing before? and all that sort of stuff. And I’m looking forward to this guy, or I remember how you got started. But I don’t know if everyone else knows how you found out about the gym. </p> </div> <div data-rss-type="text"> <p> Tim Furbush 0:39 <br/> So sorry, do I have to talk about how bad a shape I was in by the time I made it into prototype? You can talk about whatever you want in your time. Well, I don’t, I wasn’t really ever been big in a group fitness. I kind of worked out on my own. And over the years, it’s like you simplify things if you don’t push yourself so like, I was kind of boiled down to like the elliptical machine for 20 minutes, and then maybe some like dumbbell presses and curls. And then I probably spent as much time in the sauna is I did like working out. And I thought that was I thought prime fitness. And you know, so um, I told the story earlier, like I ran into you with lakes. Calm and Tracy lakes. St. Patrick’s Day party. Yes. And I was like, shoot my mouth off that I used to be in good shape, blah, blah, blah. And you’re like, oh, why don’t you prototype? And, you know, somehow he managed to get my phone number out of man. And you texted me a few times. And before I knew what I was coming in, I was doing one of those four classes called the virtuosity session. Yeah. virtuosity with with Ben Gabriel. And, you know, immediately have me doing like air squats and like burpees or something like that outs, like, completely gassed. But like kind of watching what was going on and kind of curious and made it through that and started doing the classes. And pretty quickly, pretty quickly started to like, what was going on? You know? </p> </div> <div data-rss-type="text"> <p> Michael Collette 2:23 <br/> So you went from elliptical and dumbbell curls and sauna to full on CrossFit group class. </p> </div> <div data-rss-type="text"> <p> Tim Furbush 2:30 <br/> Yeah, I remember like the, like, you know, that, like, for the first few months just watching the people like I was trying to finish workouts, and there would be, you know, people of all ages, all fitness levels, and most of them were crushing the workouts in front of me. And I was like clicking these people and like all of everyone to a person going after it, you know, and that was like that was compelling, right? Like that whole sense of camaraderie and the fact that you’re kind of all in it together work and doing this kind of same workout and everyone’s going to get crushed by it and and feel better when they’re finished. And rooting each other on and all that stuff like you know, that that quickly caught the bug pretty quick. And I totally didn’t expect it I never expected that because like I said I was like headphones and you know had down pulled over my eyes like kind of very anti social when I went to the gym and prototype is the complete opposite of that. </p> </div> <div data-rss-type="text"> <p> Michael Collette 3:38 <br/> You’re in you’re recently a recipient of the pro tip of the month two men are like now an official like wealthy member. </p> </div> <div data-rss-type="text"> <p> Tim Furbush 3:47 <br/> Yeah, that was a big honor. I said something in front of john. Right. And I always congratulate and oh my god, geez, you know, I’ve never been prototype a month before I knew John’s recommended me but ya know, he was like speaking to him. He was he’s been a huge help both you guys right? I always I should say it right now. Like get it over with the interview. Like both you guys the Collette brothers did a whole lot to kind of change my whole fitness track. You know, between the you get me in for prototype and get me the workout and then john on the nutrition side. I owe you guys one somewhere down the line. You know what I mean? </p> </div> <div data-rss-type="text"> <p> Michael Collette 4:34 <br/> Yeah, you know anything, man. We’re just glad that you’re glad that you’re here and getting after it. So you mentioned that like it was a transition because well how do I manage transition because you went from the headphones in and not really talking to now. You know, you come into the gym and we know you’re here man. You know you’re you’re pretty funny guy. And what was that? You know, we kind of walk I guess folks through it like Cuz everyone starts from different places and, and, you know, folks come from, you know, different backgrounds and stuff that have never done like CrossFit before. So like, take us through what like the acclimation period or acclamation phase was like for you, Tim, like, you know, so you gotta, like, got the bug real quick, like, what does that mean? Like, what? Why did that happen so quickly for you. </p> </div> <div data-rss-type="text"> <p> Tim Furbush 5:25 <br/> So I think the combination of the things you do so like the cardio plus the Olympic lifting, and then I guess, the gymnastics portion of it, you know, the Olympic lifting side of things, I actually had exposure to that growing up a little bit. So, you know, back in high school, and college played football, and I ran track, and, you know, did some of that stuff and so that we used to do like, the bigger, faster, stronger. So it had, you know, benchpress squats, and deadlifts was like a big, you know, like, those are the three big lifts for for bigger, faster, stronger, and then there was like, plyometrics attached to that. So I did, I did some of that stuff, like jumping workouts and whatever else. And, and, you know, the other thing too, is my brother was big into, like, my brother was one of those guys that like, before anybody else was doing Olympic lifts, and everything else. And so I learned a bit from him, too. So I had exposure to it, but it was when I was younger, and like I said, that big gap, like I left college, and then the older I got, the less that the more I’ve moved away from that kind of stuff. And then you come into CrossFit. And pretty quickly, it’s you jump right back into it, and it you know, it’s fun, once you get the hang of it. Um, you know, some of that stuff is, some of that stuff is pretty cool. You know, </p> </div> <div data-rss-type="text"> <p> Michael Collette 6:51 <br/> and you’ve been here for a while. So, over that time, you forgot to have some good memories, or some stories or, or whatnot, what are some of the things that stick out to you like, in terms of like, memories or things that, you know, maybe you’ve done, you know, did something for the first time or an event or something like, what are some things that kind of like, poke out in your mind that like you remember? </p> </div> <div data-rss-type="text"> <p> Tim Furbush 7:17 <br/> Yeah, absolutely. So So I always say, to like, new people that want to do CrossFit or whatever and want to go to prototype. It’s like, you know, the coaches, the coaches make the make the whole program, right. So each coach kind of gives you the thing I mentioned, like you and john, right. But like Bz, Caitlin back when she coached like she was she was the first one to teach me how to do a total bar. Like, in she was, you know, she just, she’s like, basically she said, get aggressive, right? So like, how to get your feet up there. And like, it’s just you learn something different from each and every coach, each and every coach has, has some different way of saying things. And I feel like, as you get exposure to that, you know, you start to learn different things. So like Caitlyn taught me how to do towbar, you taught me how to do double unders, actually, it’s the little tips and the tricks you get from different coaches that you know that you can kind of challenge yourself and make that progression to learn how to do things, and I just you know it, that’s what makes CrossFit fun. Like, you don’t have to do anything at first, and you watch everybody else you like how the heck can I do that? I can’t do that. How am I gonna do that? And then sure enough, you keep working at it and and you learn how to do new skills and techniques and all that stuff. So I kind of love that. </p> </div> <div data-rss-type="text"> <p> Michael Collette 8:39 <br/> It’s like a double edged sword though, right? You learn that learn new stuff, then everything gets a little bit harder. Yeah. It takes longer to put away the weight. Right? That’s exactly right. </p> </div> <div data-rss-type="text"> <p> Tim Furbush 8:51 <br/> It’s like a blessing and a curse. You learn how to do something new. But then it’s like, it’s a whole nother level of of challenge. Right. So yeah, exactly. I say that all the time. Total blessing and a curse. </p> </div> <div data-rss-type="text"> <p> Michael Collette 9:07 <br/> What’s the what are your, you just mentioned? Like, you got your first total bar. You know, doing double unders are like some really awesome milestones to be able to do those things because they are like you said they’re really challenging. So what’s the next thing for you like, what are you working on now? Or what do you focus on at this stage in your journey here? </p> </div> <div data-rss-type="text"> <p> Tim Furbush 9:30 <br/> So over COVID I was doing a lot more running and then kind of doing my own workouts at home. And then you know, when you started doing virtual stuff was coming in and doing some of the virtual stuff but I ended up overdoing it. pulling my hamstrings screwing up my knee. You know, I went to end up getting a couple cortisone shots and MRI and and went to PT and wasn’t really making much progress and made the decision that I was going to start doing personal And so just to try and like, rehabilitate it, you know, and I started working with with john Bz and then just went down to Bz once a week, but we’re doing kind of single leg stability and strength and like, I tell people now I’m working on foot strength, which is so funny, but it’s true like I, you know, I go in and Bz has been like stand on a block on one leg, you know, and it’s all the strength in my, the bottom of my foot and my ankle and, and up through into my knee and all that, you know, eventually my hamstring and it’s like, just learning all that stuff. You know, it’s, you know, so much just getting exposure that and like, it like makes perfect sense once he explains it to you, but I had no idea what was going on. And I couldn’t fix it on my own, my kneecap swung back up, and I had no idea what to do. And, you know, once a week with a personal trainer, and all of a sudden, everything starts coming back to normal swelling goes away in my knee, I started to build back strength and now I can pretty much do everything. pain free, which is like, yeah, that’s a testament again to the coaches and what you guys know. So props all you guys. </p> </div> <div data-rss-type="text"> <p> Michael Collette 11:14 <br/> Yeah, one foot curls. Right? What’s that? one rep max foot curls? </p> </div> <div data-rss-type="text"> <p> Tim Furbush 11:21 <br/> Yeah, totally, totally. Like how much can you crush like can crushes with your foot? </p> </div> <div data-rss-type="text"> <p> Michael Collette 11:28 <br/> Exactly. That sounds like some awesome, awesome training right there, man. And I’m glad that your, that your knee is feeling better. But like you were like, I remember the night that we that we met. And like we mentioned earlier, how you kind of got started into like CrossFit, but you’ve got your family, like pretty active. I know. Michelle is like big into like fitness and CrossFit. You mentioned like your brother, like what’s that like to be able to, like, work out with your family and share that sort of element of like, you know, your day at times with with each other. Because not everyone, you know, and the reason why I bring that up is like, like, I work out with Aaron, right. And it’s like a nice like our that we have like together and then we’re off to work, we’re doing stuff and, and the whole thing, couples their workout together, stay together. I’m not like in that camp necessarily. But it’s like a nice thing to be able to have or share together. I don’t know if you want to speak on that a little bit. </p> </div> <div data-rss-type="text"> <p> Tim Furbush 12:23 <br/> Yeah, no. So like, there’s that plus the two of us, you know, going off to the gym or whatever else that that kind of passes through, and kids see it too. So, you know, my son’s in seventh grade. And he’s always asking, like, he wants to get started doing that stuff. And, you know, we started to look into it, but even doing like, you know, children, like your kids programs, or whatever else, like, he’s definitely interested in him and all his buddies are like the next wave of people that are going to come in any gym, like, working out. And my daughter’s the same way she does gymnastics, and like, you know, we have a pull up bar on the kitchen. So it’s so it’s like, you know, all of us are, are kind of, yeah, exactly, we’re all kind of integrated into fitness in some way form or another and kind of, it just kind of pushes pushes all of us, right. The other thing too, I brought up a little bit is like the nutrition side of things. So, you know, Dell actually brought up shelves actually just got certified to teach nutrition. So she’s teaching people how to eat, I obviously learned how to do that, like count macros, whatever else and like, my kids see it. And, you know, they know, like, that you got to eat more protein. And, like, you know, you got to watch how much like, you know, good carbs and bad carbs and all that stuff, like, you know, they just get exposure to it, we definitely don’t push them, like we let them eat whatever they want. But they see us doing it every day, that’s got to be something that you know, kind of settles in and sticks in. So it’s, I don’t know, they’re gonna come lessons right between the fitness and the nutrition like they get exposure, both of it because me and Charlotte talking about it all the time. You know, </p> </div> <div data-rss-type="text"> <p> Michael Collette 14:04 <br/> huge man. It’s such a huge thing. I mean, kids are like, man, I don’t have any kids but I can just just from experience of like seeing all these families and everyone come through and the folks that are implementing this are doing this like part of their lifestyle, you can see it reflected. </p> </div> <div data-rss-type="text"> <p> Tim Furbush 14:19 <br/> Right. Like that’s the big thing is like, you want to get your your head on straight. You’re like there’s so many studies about fitness and nutrition, and what the impact it has on on your brain. Right? So I’m like, you’re in the mental health. Like, that’s huge. That’s such a huge lesson to learn. I like you know, like, like, I’m a big, big advocate like I’m on on the kids all the time, like get a good night’s sleep, eat right workout, because it’s going to put your head on straight right </p> </div> <div data-rss-type="text"> <p> Michael Collette 14:49 <br/> 100% and like I said, You’ve been here for a little while now. You have to have some favorites in terms of like workouts or movements and that sort of thing. Give me any like, favorite workouts or bench Aren’t workouts or anything like that, maybe like things that we did here at the gym could have been something, you know, open workout and just throwing stuff out there. But anything that sticks out to you that you that’s like your favorite or your favorite workout that you’ve done before. </p> </div> <div data-rss-type="text"> <p> Tim Furbush 15:14 <br/> Yeah, I mean, like definitely when you see like, if it’s like Rose pushpress and like, totally by like, Alright, sweet. I’m going in there today. Like, I can crush that one like you always pick him. But like it never like how often do you get one that you like I like for you probably do every day, but I got my shoe. Back, you know, but yeah, I mean, like I like like anything was like exactly growing pushpress total or like to me like that’s or like wall balls. I like wall balls. I’m like, I must be weird. But like, I must be weird. You know? Like you’re taking a shot, right? You’re shooting at a target. So yeah, there’s like a little, there’s like a little bit of competition into it right? You got to like hit the target. You got to not throw through the ceiling. Break a ceiling Tyler to so </p> </div> <div data-rss-type="text"> <p> Michael Collette 16:12 <br/> many times, we’ve seen that plenty of times, ceiling tiles coming coming down and people throwing it too high. Don’t get to work that hard, you know, just just slightly below the ceiling. roof. Roof balls. You call them you call him roof balls. Dude, so and then another thing too, there’s just like thought of it like you got a bunch of buddies that come here. Bunch of a bunch of dudes like Marty and Colleen and all that stuff. Like, you’ve also made a lot of friends. Like coming in here and working out. And then on top of that, I feel like you’ve come to every single class that we offer. Like I feel like you’ve been ever like early morning to the evening to the afternoon. You got it. You got a favorite? </p> </div> <div data-rss-type="text"> <p> Tim Furbush 16:59 <br/> Yeah, well, I rotate. And so like, that’s one of the things so I’ve Yeah, I’ve taken a five to 678 you know, the Times have changed a little bit, but I just think the noon 330. So I’ve taken every class, which means I got to know pretty much everybody in the gym. I’ve settled in lately to the seven o’clock which was the only class I never did because I always had to go on a Boston or whatever. So now I know all the guys from seven o’clock to well, men and women I should say from the seven o’clock but it’s it’s kind of mostly dudes. Oh, it is like, again, like the whole thing is the camaraderie right? Like there’s there’s so many people and you kind of meet along the way and like, you’re all working out together and pushing each other and so you have friends of the five o’clock your friends have six o’clock. So it doesn’t matter what class I walk into is there’s people there that I know and and you know, again, like I love it like I love that we’re gonna have together never never would have thought it never in a million years. You went back that’s too much the bros class. </p> </div> <div data-rss-type="text"> <p> Michael Collette 18:10 <br/> Bro. 30 Yeah, there’s only a couple of classes or it’s predominantly men most most classes have either a good blend or they’re more than ladies. I think your memberships like, almost 5050 to be honest with you and I’m I think it’s like 51% female 49% male or something like that. </p> </div> <div data-rss-type="text"> <p> Tim Furbush 18:28 <br/> 5am you know, mostly women, </p> </div> <div data-rss-type="text"> <p> Michael Collette 18:33 <br/> picking, picking the crusties out of your eyes at 5am What’s up? I think still picking out the crusties out of your eyes at the at the Oh 500 man early. </p> </div> <div data-rss-type="text"> <p> Tim Furbush 18:45 <br/> Yeah, that’s the tough one. But once you get a routine, like that’s great, you bang it out. And it’s done. You know, </p> </div> <div data-rss-type="text"> <p> Michael Collette 18:50 <br/> like that. That’s like the best bargain and then nice and nice and early. I want to get into the Spitfire around. I don’t know if you’ve heard any of these questions. Before I know you’ve probably you’ve listened to this, but added in a new one. And I’m going to start with a new one. What’s something that people here don’t know about you Tim? </p> </div> <div data-rss-type="text"> <p> Tim Furbush 19:19 <br/> I’m a pretty good cook. I guess like I like to cook time. French bistro cooking in particular. So like. So I do like the fancy meals Michelle does the day to day. I do like fancy stuff. So when it comes to you know, like Easter dinner or like Christmas dinner or whatever else, like I’m going after it and I </p> </div> <div data-rss-type="text"> <p> Michael Collette 19:43 <br/> know you’re a fancy cook when you said French beach like what’s your what’s the fancy and I went to this thing but what’s your Yeah, </p> </div> <div data-rss-type="text"> <p> Tim Furbush 19:52 <br/> simple but you know, like any kind of like braised short ribs or like veal, also Google anything with Brace I’m a pretty big brace guy like that. That’d be probably my favorite. But I’ll try this stuff too. You know, I’ve made my own sauce and, you know, tried to make my own pasta before like, you know, I like to try these new things in the kitchen. That’s awesome. I did not. I did not know how to eat. I understood how to make food. So I know the measure that makes it so much easier. </p> </div> <div data-rss-type="text"> <p> Michael Collette 20:31 <br/> Awesome, dude. Okay, that’s awesome. Because I didn’t know that about you. And I like, I like that. You know, my dad’s a chef Baker road. I come from like, yeah, I come from the culinary background. Not myself personally, but I grew up in and all that so my dad used to own a bakery and stuff and I’m very familiar with food. That again, you take any skills away from it? Can you do anything? You asked Aaron? I can I can. I can make our day to day food. But I’m not a I’m not a measure this you know, I’m kind of like, let’s throw crap together and make it taste good. I can kind of just take you there. Yeah, I’m not like the baking Aaron Aaron would be more in Gruffalo. Like being the ingredients like, you know, like, same thing you give me directions to do something and I’m gonna like, throw it out and and try to figure out how to screw something out. You know what I mean? I don’t have the patience for the stuff. So but yeah, that’s more on on Aaron for for the baking side of things. Second question, though. Favorite TV show. And movie of all time, Flash. What are you currently binge watching right now? It’s the mayor of East town. You seen that one? No. Mayor of East town good. </p> </div> <div data-rss-type="text"> <p> Tim Furbush 21:48 <br/> It’s mer ma r e. It’s a case Blitz a detective and like a in like a Pennsylvania like, you know, like a poor Pennsylvania town. Good. real good. It’s got everything. It’s got everything you need. And then kingdom is the other one that we’re Benjen right now. Ah. Which is like a MMA based I don’t know if you ever saw that. That’s </p> </div> <div data-rss-type="text"> <p> Michael Collette 22:12 <br/> Oh, I think I watched like one episode it’s with that guy. What’s his name? He’s an all those like martial arts or like fighting movies. He’s been in a couple you know? I know exactly. Talking about it. Does the Jonas Brothers. Yeah. Nick </p> </div> <div data-rss-type="text"> <p> Tim Furbush 22:25 <br/> Jonas is in it to be good. If you haven’t washed out. I highly recommend it. That’s another one that’s got pretty much everything you kind of want in a mature setting. The my guilty pleasure would be below deck. I watched below deck that yawning show on Bravo. Yeah, like that’s a you know, that’s simple. That’s so mindless. saver minute all the time. Yeah. That’s so tough. Maybe the good, the bad and the ugly. Maybe right is the last time or maybe the greatest skate? You know, like, I’d like how can you pick? That’s like, you know, I there’s a guy that got insulted movies that I love that I could watch like, every single time that they’re on, you know, I mean? That’s why the hard question man talks too tough. You can’t pick one favorite movie. You know, too tough. </p> </div> <div data-rss-type="text"> <p> Michael Collette 23:28 <br/> Well, I’m gonna make him I’m asking another hard question. Favorite musician or band of all time and then favorite, favorite song doesn’t have to be by that musician. I tell you that. I really hear a journey don’t stop believing that the guy </p> </div> <div data-rss-type="text"> <p> Tim Furbush 23:45 <br/> journey more like open arms like I’m a romantic. Honestly, my favorite band probably like either Motley Crue or kiss. Like I was like me, when I grew up, was growing up. Like more recently, like I’m actually into my Morning Jacket. They’re like one of my favorite bands to like, if I could see them. Like they’re unbelievable live. Favorite song is like, favorite movie. How can you do how do you pick one favorite song like one song that I had to listen to over and over again, the rest of my life. </p> </div> <div data-rss-type="text"> <p> Michael Collette 24:20 <br/> I think of it like this. If it’s one song you listen over and over and over again, on like a three hour car ride not want to blow your brains out by the end of it. That could be considered that. </p> </div> <div data-rss-type="text"> <p> She’s might be a little bit too of an explanation there. But you know, he got the point. </p> </div> <div data-rss-type="text"> <p> Tim Furbush 24:40 <br/> Yeah. So I think like if I had to pick a song, it probably makes me happier than and it’s like Huey Lewis in the news. Do you believe in love? I think like, That’s such a nice song. Like how many like I’ll put that up there. How about that? Put that in my number one Huey Lewis </p> </div> <div data-rss-type="text"> <p> Michael Collette 24:58 <br/> number one man Do you believe in love Huey Lewis put it on the board. All right. Last last question to me. Yeah. Favorite, or I should say favorite but what is, I guess his favorite, favorite thing to do? slash? What’s your? What’s your hobby of choice? Besides working out? Like, what’s your favorite thing to do and like your leisure time could be with your family could be by yourself. Your favorite hobby? </p> </div> <div data-rss-type="text"> <p> Tim Furbush 25:23 <br/> So I’m like a total nerd, too. And still play video games. And so I play video games. I like I have to admit it. You know, I come it comes and goes, but like, there are times when I’ll I’ll like, head into the basement and put a headset on and play video games. Like, you know, complete nerd style. </p> </div> <div data-rss-type="text"> <p> Michael Collette 25:43 <br/> do another round video games there’s that’s like a like a sport now. The ea 46 you have two kids. You know? What are what your game man game my choice? Like, you’re like, you like a like Call of Duty Madden or what do you </p> </div> <div data-rss-type="text"> <p> Tim Furbush 26:01 <br/> call duty, but mostly I come back with game called destiny, which is like, you know, it’s like a player versus player shoot him up. Kind of like call it a little bit different though. </p> </div> <div data-rss-type="text"> <p> Michael Collette 26:13 <br/> That’s another thing. I know. I know. You were a big time gamer. Go down to the basement show lights off. Put the headset on where little kids? </p> </div> <div data-rss-type="text"> <p> Tim Furbush 26:20 <br/> Yeah, so we actually have. So my son’s sitting there playing, too, which is kind of awesome. Yeah. Yeah. I tell him there’s a whole world out there though. Like, you can’t just play video games got to get out there. This more stuff. Just, uh, you know, just online, on the screen. Got to get out and either get out and see things, </p> </div> <div data-rss-type="text"> <p> Michael Collette 26:42 <br/> you know, to get out and see things man, that’s good. That’s good advice. That’s always fun to be able to, you know, play game for an hour or two to shut the time, especially on a on a rainy day. Or after a long day. </p> </div> <div data-rss-type="text"> <p> Tim Furbush 26:54 <br/> It’s like, it’s like mindless. You know what I mean? It’s like, it’s almost like meditation. You know? Just shut it off. Yeah, </p> </div> <div data-rss-type="text"> <p> Michael Collette 27:02 <br/> I get it, man. I totally get it. Well, Tim, I appreciate you being on the committee conversation. My man this is awesome. I learned a lot. I know a lot more value. Now. everyone listening I think would agree and you folks that are out there listening. appreciate y’all tuning in to this week’s meaning conversation. Remember, every week we release new episodes of community conversation to get your Monday started. So if you are a member I personally like to be on the community conversation just let us know. But with that being said, Tim, appreciate you being on I man. </p> </div> <div data-rss-type="text"> <p> Tim Furbush 27:33 <br/> appreciate you having me. You guys did such a great job. My thanks. Appreciate it. Got it, buddy. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-28-the-community-conversation-tim-furbush-from-headphones-to-a-community/"> Ep 28: The Community Conversation Tim Furbush from Headphones to a Community </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 07 Jul 2021 16:51:00 GMT http://www.prototypetraining.com/ep-28-the-community-conversation-tim-furbush-from-headphones-to-a-community/utm_sourcerssutm_mediumrssutm_campaignep-28-the-community-conversation-tim-furbush-from-headphones-to-a-community thumbnail http://www.prototypetraining.com/the-community-conversation-nutrition-edition-cheat-days/utm_sourcerssutm_mediumrssutm_campaignthe-community-conversation-nutrition-edition-cheat-days Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype!  This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective The post The Community Conversation Nutrition Edition – Cheat Days appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/07/CheatDAYS.png" alt="A man and a woman are featured on the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype!  </a> This episode of The Community Conversation is a NUTRITION EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-27-the-community-conversation-jess-clancy-10-years-stronger/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Russo will be discussing  <b> Cheat Days </b> . If you’re looking to learn more about nutrition for yourself or pick up some good eating habit tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Jon 0:01 <br/> Thank you for tuning in to the community conversation brought to you by a prototype Training Systems home of CrossFit prototype seminar back with another nutrition episode to help provide you with some education and strategies to better your nutrition while still enjoying your social life. There’s a lot of misinformation out there on nutrition, and we aim to give you some clarity. This week, we wanted to talk about g days, very excited about the ideas of G days what a cheat day is and what we think of them. So Sam, how would you define cheat day? </p> </div> <div data-rss-type="text"> <p> Sam 0:41 <br/> So I think a cheat day is like classified as a day of eating what you normally would not. So something that’s like overly indulgent or maybe more calorie dense or maybe not as balanced in terms of macros, but eating food and probably drinking is included in this that like, doesn’t fit into your normal day to day nutrition plan. Is that how you would classify it, john? </p> </div> <div data-rss-type="text"> <p> Jon 1:07 <br/> Yeah, pretty pretty spot on. So did you ever? Do you have cheat days currently, Sam? </p> </div> <div data-rss-type="text"> <p> Sam 1:15 <br/> I don’t I also don’t follow a diet plan. I am a big proponent of eat what you want everything in moderation. So no, I don’t have cheat days because I don’t ever restrict like what I eat during the week. Nothing is on the table. Have you ever? Have I ever? That’s a good question I did, which I know we have talked about as like a potential future topic I did when I was going through my dietetic internship have like two weeks spans where the other interns and I ate like specific diets for two weeks, and it was terrible, and I hated it. So I would kind of say that the day after all of those two week intervals was like a cheat day. But it was just like going back to my normal eating. So no, I don’t think I’ve ever had like a cheat day lifestyle. But I have always grown up and like always been consistent in like, I eat what I want. And that includes like cakes and cookies and cupcakes every single day of my life. And so nothing is off the table for me. How are you? </p> </div> <div data-rss-type="text"> <p> Jon 2:15 <br/> I’m I’m a little different than you. I definitely had cheat. Lee have cheat days, ideas where I eat more calories, but so I’ll give you my little story of kind of like my dieting history. I used to follow like a paleo diet. If you’re not familiar with what the Paleo Diet is paleo diet is essentially the caveman diet. You eat meat, you can eat fruits and vegetables, you can eat nuts and seeds you can eat, you know, essentially anything that’s not processed, or some things on there that aren’t allowed, like white potato versus sweet potato. I don’t remember why that’s not allowed on there. You can’t have bread that so no flour, no dairy, no, anything pre package, no added sugar of most, say basically just Whole Foods, which in the context of that is probably how most of us should eat the majority of our diet, you should be pretty well, you know, should have some high quality protein, you should have fruits and vegetables in your diet, you should probably minimize processed food. But beam of labeling, okay, this is what I’m allowed to have. And this is what I’m not allowed to have, I had to go ahead and you know, have a designated time where I was actually able to eat that stuff. So that would typically be a Saturday, I would, I would go ahead on a Saturday, and I would I would eat no paleo, I would go the total opposite direction. I mean, I probably probably still eat meat and stuff like that. But um, I would eat like pop tarts for breakfast, I would have candy as much as I possibly could go ahead and fit into my day or that I wanted to have I would probably get takeout for lunch, you’d be like something like McDonald’s or like Burger King just like really gross food that I don’t even have in my diet now where I have like that freedom to have whatever I want. But I would basically eat as much shit as I possibly could. And I would make sure that I had like a nice big dessert and that didn’t have a porcelain menu there. And I don’t want to eat to the point of not feeling good. Like I feel like sick to my stomach, essentially trying to get it out of my system. Because I knew the next day I wasn’t able to do that again. If you go back to the plan, which was none of, you know, none of the things that I like to have now in moderation. But I wasn’t allowed to have them at all. So I’m like, Okay, well, if I can’t have a bagel, then I’m going to go ahead and I’m going to make sure that I make the best of that when I have it. And it would just be like the other extreme. So actually terrible? Well, I felt it was like, it felt like a like, okay, like, this is my only opportunity, my only opportunity to go ahead and enjoy these foods because of the rules that I that type of diet regimen. And I really like having bread. It’s like something that I have now on a daily basis. I have like love having bagels, and I love having like, like, like a sandwich occasionally. But because I wasn’t allowed to have those things that was alright, I gotta go ahead and just have as much whatever as possible. And yeah, did not feel good. </p> </div> <div data-rss-type="text"> <p> Sam 5:58 <br/> How did that work? Like with your goals? Like, did you have like, training goals? And like, how did that diet cheat day cycle, work along those goals. </p> </div> <div data-rss-type="text"> <p> Jon 6:10 <br/> So it wasn’t along the lines of a goal it was I thought that I had to eat strictly paleo to be healthy, and that there’s no way that I could go my entire life without having some of those other things. So it’s just like the day of the week that I could go ahead and get it out of my system. I wouldn’t like I wasn’t thinking in the mindset of Okay, like, I’m going to eat more calories, eat more calories as I’m going to eat the foods I’m not allowed to eat. That’s kind of like how I approached it. But what ended up happening is that when I did that is I had these hard rules where I couldn’t have this. Most days, and this is the only day that I can have it. If let’s say on a Wednesday, I had one thing that wasn’t allowed in that list that would turn into a cheat day. Because those rules that I set out on my diet was you’re either strict paleo or you’re not. And then it was okay, well, since I had a piece of bread, then I might as well go ahead and have some candy. And as well go ahead and have that, you know, I might as well run the Dunkin Donuts and get a coffee colada, like stuff that I don’t normally have. But I would do it because it’s like, Alright, well, today’s ruined, so I might as well make the best of it. And it was distorted eating was like a bad relationship with food it was you can have this sometimes you have to have this at all times. And then if I didn’t like follow those parameters, it was like, it wasn’t good. There was no balance. It was like it was either, Your Honor, you’re off your diet. </p> </div> <div data-rss-type="text"> <p> Sam 7:41 <br/> Yeah, so maybe a personal question. But how did you break out of that cycle? How did you change from like, paleo strictly during the week, and then cheat day on the weekend or maybe a Wednesday into like, what you are eating now because you don’t now eat with cheat days, correct? </p> </div> <div data-rss-type="text"> <p> Jon 8:00 <br/> No. cheat days. Now I make everything kind of work with what I want, I have things that I would consider that I would wouldn’t consider the most nutritious or healthiest things that you could that you could have on a regular basis. But because I allow those things in my diet, I don’t, I don’t feel the need to go to the extreme. I mean, what works for me, which may not work for other people is that I started monitoring how much like I was actually eating, like I kind of looked at my nutrition as like a budget, it’s like Alright, so if I have, you know, if I have like, fruits and vegetables in my diet, and I have lean protein, I hit my hit my protein targets, then there’s a little bit of room to have, like, you know, like an ice cream sandwich or something like that, if I want to have that or you know, a bagel cream cheese if I want it, I kind of looked at it as like a budget that worked for me because it was like cool. I know that I’m having a lot of quality food in my diet because I have it like listed out. Um, but I also know that when I am having like an ice cream cone or whatever, that it’s not going to go to my calorie budget but I started like being very like strict with when I was when I first you know learned about like, tracking macros and stuff like that. I don’t think I really even knew exactly like what the you know, like why it was important to have that much protein or anything like that. It was just okay, like, here’s kind of like what you can have. And I made that kind of fit into like a budget but now I kind of I go a little bit I still track my food but the weekends are like probably a little bit more intuitive, but they’re definitely not like cheat day. Mine’s like if I have two beers like doesn’t mean I’m gonna go ahead and like slam a bag of candy. like I did before it’s kind of a I guess it became a gradual thing. It definitely like the education was huge. And then the habits along the way of like okay like figuring out like what worked best for me and what made me feel good versus You know, eating something that wasn’t, that didn’t make me feel satisfied after a meal, but still trying to keep it in my calorie budget, then I learned like, okay, like, you can’t just fill your diet with junk food just to go ahead and hit your macros, like you have to, you know, for your health and just so you, you know, feel your best, like, you need to have quality food in your diet. So I guess for me, it was like, education, but also just like habits and figuring out like what works best for me. And then I made fruits and vegetables like a huge priority. It’s like, have that with every meal. That was like a habit that that started with. Yeah, just like prioritizing that, like you’re gonna have, like, if you’re gonna have some of these things, your diet, like we’re gonna have, like a big goal, which, you know, may not be, it may be a little bit higher calories and having, you know, a freakin watermelon. But I want to have that sometimes. And, um, you know, I made sure that I still prioritize the quality, nutritious foods. So one day answer your question, surely it was kind of a gradual thing. </p> </div> <div data-rss-type="text"> <p> Sam 11:09 <br/> Yeah. Well, that makes sense, too. It’s like you, you found something that helps you kind of like get rid of like food is good versus bad. And totally change your mindset on that. And for you that was tracking macros to realize that like, Oh, this ice cream has some fat and some carbs and some protein in it. So it actually fits into my my day. Like the goals I’m trying to hit. So yeah, like changing the mindset, finding a habit that worked for you, and then just continuing to build on that, as you learn more is, I think, a great way to kind of get out of that cycle. Because TJ is like, I guess they work for some people, like, TJ is work for some people. Brian has cheat days in his life, and he loves it. And that’s worked for him for what 20 years. Like, it worked for some people. But by and large, I think for a lot of people, it absolutely does not work for the same reason. You said like, if you do something that doesn’t fit into the diet on a Wednesday, then it’s like, oh, well, Wednesday is a cheat day to or last Saturday, I had all of this food, but like this week, I want to go bigger. And so I want to have more. And if you’re someone who’s like trying to gain or lose weight, or build muscle or do anything that’s like specific in terms of goals, having a cheat day where you’re not tracking or not eating what makes you feel good. takes you away from those goals. </p> </div> <div data-rss-type="text"> <p> Jon 12:33 <br/> Yeah, totally. I mean, a lot of people don’t know either. Like when I was like 1112 years old, I was like almost 200 pounds, like my doctor said I was going to be I was pre diabetic when I was younger. So that was like the other extreme of I have no education on nutrition. And every day is just eat whatever I wanted. And what I wanted was pasta for breakfast, which was weird, but I did I had pasta for breakfast all the time. I wanted peanut butter sandwiches like for snacks you ever have like the Nutter butters? Are you like three of those in a sitting? I have. I had like five mountain dews at a time. It was the other extreme of Okay, this isn’t a cheat day mindset. This is a bad habit mindset. And that’s where it’s like, kind of like got it blending the two together of like, you have to like, you have to like you have to prioritize quality food. Like there’s no like, there’s no doubt about it. Like you have to call prioritize quality food. And if you don’t, you’re probably going to turn out like me who was pre diabetic, like you didn’t know any better. I was like, Oh, really? What’s that mean? He’s like, oh, you’re gonna get put on medication. I’m like, oh, that doesn’t sound fun at all, I should probably start eating better. And then when you go ahead and you know, think that okay, well, these are all the things that made me unhealthy versus like being like, Okay, well, the big picture is that you didn’t have much at all that was actually good for you. You’re the majority of your diet was just processed food that was high in sugar, high in salt and just super palatable. So you know, having to you know, start from that like that. That portion of my genuine starting were like, okay, eating eating vegetables that wasn’t even doing yet. So if someone said you have to drink this much water, eat the vegetables, you have to cut out everything had to go strict paleo, I’d be like, I don’t think I can do that. Right. So and it’s okay, well, how do you go ahead and how do you start eating better if your diet is so far away from what you would think of a standard nutritious diet, and that’s where it’s the habits on the way that have to be developed versus just being like, I’m not going to have these things anymore. And then on Saturday, I’m going to have as much as I can developing and habits and then what we talked about if you slip up, and I’ll say slip up, because you’re gonna put those roles in your diet. Yeah, you’re slipping up on your on what you would consider what your diet is, you’re probably going to do what I did, and you’re just going to turn multiple days into cheat days. So what we think about cheat days is that they can be detrimental to your progress. Because you’re not only going to have a poor relationship with food, your mindset is going to be on how I’m eating is determining how I What am I looking for? It’s like people put moral values on food and how they go ahead and, you know, look at themselves as a person where how you’re eating isn’t. It’s not a it’s not a it’s not a what am what am I trying to say, Sam? </p> </div> <div data-rss-type="text"> <p> Sam 15:56 <br/> I think what you’re trying to get at is that, like, if you eat something that you deem bad, yeah, doesn’t make you a bad person. Yes, first off, food is not good or bad, like food just brings you closer further from your goals, or is more or less nutritious, or like makes you feel better or worse. Yep. And so there should be no moral value on food. And so if you eat something that you deem as bad, you’re ready, like putting labels that don’t need to be there. And then you’re taking that label on an inanimate object and then placing it on yourself. Which like, seems wild to think about if we did it in any other situation, like, we don’t label other things good and bad, like we label food. And then to also then internalize that and say, like, Oh, I’m bad for eating this piece of candy. It’s really hard. It’s like really hard to break out that cycle, too. And so like, that’s why cheat days, kind of, like, make that thought process compound on itself. of, Oh, I had a bad day. And so I’m just going to make it worse. And it like has a huge effect on mood and morale and all those things as well. So yeah, cheat days. not always the best, in our opinion. </p> </div> <div data-rss-type="text"> <p> Jon 17:15 <br/> Yeah, I mean, you probably hear people say all the time, like, I’m gonna get back on track. Like, if they’re out, like with their friends, they’re at a barbecue and they’re like, I’ll get back on track tomorrow. They have four brownies. Okay, like, just have just have like, one, or, you know, have a drink, like you don’t have to have doesn’t have to be, you know, seven, because you had one or two, you know? </p> </div> <div data-rss-type="text"> <p> Sam 17:43 <br/> And if it is seven, it’s seven. Like, yeah, your body probably wanted seven brownies. Like, </p> </div> <div data-rss-type="text"> <p> Jon 17:51 <br/> I also like memories versus like, you know, sometimes you’re gonna like, you’re gonna prioritize memories over, you know, your nutrition, which sometimes it’s fine. Like, at my brother’s wedding, I was, you know, probably had Yeah, I probably had like, six drinks, I ate whatever I wanted. Like, that was a memory that was worth it for me. Um, but like, just thinking, Was I being bad? It’s like, No, I was like, enjoying my brother’s wedding. Like, sometimes like goes and put like our, like, so much like, pressure on ourselves when we are being social, or we are having a good time that, you know, we go to those extremes where we, you know, have to be super strict with their diet. And that’s kind of what you don’t want to do if you want to make long term progress is you have to have to give yourself a little bit of, you know, a little bit of like slack with your nutrition where you can’t be super strict. But you also don’t want to go to the other end to where you’re just like, super. I mean, you just like no rules. </p> </div> <div data-rss-type="text"> <p> Sam 18:58 <br/> Yeah. Or my life is a constant struggle of like, I eat ice cream. And then I wake up in the morning and I feel terrible. Like, I mean, I have no rules about it. I don’t feel bad about eating ice cream. There’s nothing there. But it’s just like, oh, man, like I have a stomach ache. Like, next time, I probably shouldn’t have the entire pint of Ben and Jerry’s, right? Like, it’s a balance. Um, and it’s like, it’s hard to find that balance. I think like, there’s a lot of, there’s a lot of messaging, right. And sometimes, like, we’ve been like, in our saying around it, like we probably have preconceived notions about foods too. And like john, your history with food and like my history with food, and like, we already come in with preconceived notions about foods. And so there’s probably times that I’ve been like, Oh, yeah, like, we’ll get right back on track next week, or you know what I mean? Like we say these things all the time and like, so if we’re saying it, I’m sure other people are saying it too. Um, but at the end of the day, if like, we can get to a place where like, nothing is really ever off the table, you’re making choices more often than not Eat something that nutritious and like fulfills you and like helps your body. But also have those times that like, like your brother’s wedding, like you enjoy every moment of the experiences that you’re having. And like food isn’t the thing that you’re thinking about all the time either then you like, live, what’s the saying? Eat to Live live to eat? You know? Yeah, um, like, your life does not need to be centered around food all the time, it can be like, I’m sure a lot of people listening, like love to cook. And so like, the thought of cooking is an exciting thing. But I know, like, food stresses a lot of people out too. And so to like, worry about being perfect all the time. With the diet, like that’s what leads to cheat days. And the more we can avoid that, the better. </p> </div> <div data-rss-type="text"> <p> Jon 20:54 <br/> Yeah, for sure. It mean, we say all the time, or I mean, we say we you probably go so hard all the time is like, just be consistent, consistent does not mean perfection. You know, like, consistent is doing the same things all the time. Can you do what you’re doing every single day for the rest of your life? And if the answer is no, then you need to make some changes. If I you, or I should say like myself who was eating paleo, I couldn’t do that sustainably, it was not something that I enjoyed. And all I ever thought about was I can’t wait till Saturday so I can splurge and eat whatever, because I can’t just have a little bit I have to have, I can only stick to these these food rules. Once those food rules went away, it was okay, now I can have things in moderation because it’s not that I forgot all the quality food that I should be having on that paleo approach. It said having a cup of rice is fine. I don’t want to have a sweet potato every day, I want to have rice sometimes. I want to have like other like, I want to have more variety in my diet. And sometimes having too much of that stuff too, is um, you know, if you’re an athlete and you’re trying to, you’re trying to gain weight gain muscle, eating strictly clean, paleo is miserable, you are full all the time those foods are super filling. So if you need extra calories, because you’re super active, and you want to actually perform in the gym, sometimes you need to have some of those things like white rice versus having a suit or having a sandwich versus having at a money pasta. Like, you know, like, </p> </div> <div data-rss-type="text"> <p> Sam 22:46 <br/> there is a trend. There’s like a thing that we’re seeing a lot in the nutrition world too, that people are deficient in vitamins and minerals, because they’re not having things that are processed and fortified with like diamond and niacin. So it’s like, yeah, sure, like, a piece of white bread doesn’t fall on the Paleo diet. And it’s been demonized by the world. But like, there’s a reason why bread still is in existence. And it’s because it’s fortified with other nutrients that like okay, maybe it doesn’t have as much fiber as like that, like brown rice that you’re eating. But it also has something else that like, helps the body and also it tastes good. So like habit every now and then. </p> </div> <div data-rss-type="text"> <p> Jon 23:23 <br/> Yeah, like, I mean, if we were to just like kind of going to little sidebar here. I mean, if you have if you have sweet potato versus white potato, the only difference is how quickly your body is going to process that and turn it into sugar. Any carbohydrates that you have, whether you’re having broccoli, white bread, sweet potato, or whole grain pasta, it’s all going to break down into the same thing and your body doesn’t see, broccoli doesn’t see white bread, it doesn’t see, you know, oh, it’s a tea is a source of carbohydrates and teaser Ninomiya complex carb or it’s going to be a simple carb. And once your body breaks that down, it’s going to turn into the same thing. So complex carbs are typically going to make you feel full longer, because they’re going to take a longer break down, they have more sugar molecules and a complex carbohydrate than a simple carbohydrate. So if you were to just have mostly simple carbohydrates in your diet, you’re probably just going to eat more than you need, because with things that are hopefully falling, so that’s why it’s well having that balance that if you have a bagel, you know, a white bagel and you have fruits and vegetables in your diet. How much carbohydrates are you having, you know, if you’re having 200 grams of carbohydrates with a mix, or if you’re having 200 grams of carbohydrates of just, you know, paleo or just complex and those types. It’s not going to make a difference on how you’re going to take in different nutrients. But that’s that’s it, you’re going to take in different nutrients and like I said, if you Need more calories? Having all those complex carbohydrates, probably not gonna make your stomach feel good. Why do those things come in fiber too, is you’re gonna end up like having so much fiber, you’re gonna be like, Oh, my, you know, and then you start looking looking at your gut health and you’re like, What’s wrong with me? It’s, well, maybe we are just having too much fiber, you know. And sometimes it’s not. You know, it’s just forcing yourself to have things that your body doesn’t want, that much has too much of anything isn’t good. So having a little bit more of like that, that balance of some of your simple and more complex carbohydrates, and, you know, giving yourself permission to have some of those things that you might, quote unquote think are, you know, bad for you? Because they don’t, there is a process to making them like breath. Give yourself permission to have it, if you feel good, energy feels good. Your health markers are fine. And what’s the what’s the issue? </p> </div> <div data-rss-type="text"> <p> Sam 25:56 <br/> Right? And that’s, that’s, that’s what it boils down to, is have a variety in the diet. Yeah, you enjoy. Choose more nutritious, nutritious options more frequently. But give yourself will not but it’s an end and give yourself permission or leniency or whatever word you want to use to eat things that like maybe aren’t as nutritious. </p> </div> <div data-rss-type="text"> <p> Jon 26:24 <br/> Yeah, just for your own, like just, just sanity, just sustainability. Yes. Like, there’s like a lot of research out there of like, you know, whether you’re if like people that have that balance of their diet is that they stick to it long term. Anyone that does, like, shouldn’t say anyone, but if you do something that’s overly strict, and you can’t adhere to it, it doesn’t matter if you lost 30 pounds in 12 weeks. If you can do that forever, then that’s not a healthy way of eating because you’re </p> </div> <div data-rss-type="text"> <p> Sam 26:58 <br/> 20 pounds and 12 weeksis also aggressive. anyone listening? </p> </div> <div data-rss-type="text"> <p> Jon 27:01 <br/> Don’t Don’t try to do that. Yeah. Probably gonna Yeah, I mean, it would probably be muscle, but that’s a whole different conversation. Yeah. Um, but yeah, so cheat days. be weary. </p> </div> <div data-rss-type="text"> <p> Sam 27:14 <br/> Yeah. I’m not a fan of cheat days. I’m not a fan of cheat days. Because the terminology around it, I think, yeah, it’s, like, good or bad. Yeah. Maybe I’ve every day you eat the way you want to eat, choosing nutrition, nutritious options. No Day is a cheat day. Yep, are there some days I wake up, I’m like, oh, man, I wish I had some more vegetables yesterday. There’s some days I wake up, I’m like, my stomach kind of hurts. I probably had too much ice cream. But like, that’s just like, you know, you go with the ads and the flows. And if you allow yourself to enjoy foods every day of the week, then you don’t feel restricted, you don’t feel like you’re put into a box, you don’t feel the need to have a quote unquote, cheat day, or cheat meal. Because I hear some people talk about just like a cheat meal. You just have a more calorie dense meal, you have a more flat dense meal, you know, not cheating. </p> </div> <div data-rss-type="text"> <p> Jon 28:10 <br/> Yeah, it’s just the mindset behind it. You’re right, you’re like, you’re gonna eat more calories from time to time. And sometimes you’re not gonna eat as much because you’re not gonna be hungry. So, you know, versus looking at when you eat more is like being bad or cheating. You know, just look at as you’re just eating a little bit more than you usually do. Doesn’t have to be the extreme. You know, you don’t have to go home after you had a meal that you enjoyed, and then go through the cupboard. And, you know, do 100 slide grades on food, because you’re like, Well, fuck it. Like, I gotta get this out of my system. You didn’t do anything wrong. You just ate a little bit more. Maybe you went to dinner, you know? </p> </div> <div data-rss-type="text"> <p> Sam 28:47 <br/> Yeah. Which is like we could explore so much down this path. Like, the emotional side behind it. And I know like that, that would be probably a three hour conversation. But it really is like there is emotional part of eating, there is a mental part of eating. It’s not just cut and dry. Here’s the science. This is what I should do. Yeah, so yeah, working through that. Definitely hard, but definitely worthwhile. For sure. JOHN, anything else that you can think of that you want to touch on about cheat days, your opinion on cheat days? Anything else? You’ve experienced any other tips and tricks for people to like, kind of get out of that mindset? What do you got? </p> </div> <div data-rss-type="text"> <p> Jon 29:27 <br/> I mean, if you’re someone that currently does cheat, if you have a cheat day now and you kind of have that, you know, that’s I don’t know, maybe that’s in your definition, maybe that’s like in your vocabulary. I mean, you know, I’m having cheat day or I’m having a cheat meal. You know, ask yourself like, what is the rest of my diet look like that I just that I need to have this meal that is, you know, glorified. And if you’re like, you know, well, maybe because I don’t have all these things in my diet. It’s like, Well, why can’t we have some of that stuff in moderation. If you don’t know how, you know, reach out to a coach, like have someone help you. So you can learn how to have that balance in your life where you’re not, you know, being overly strict with your nutrition and doing something that is unsustainable for you in the long run or makes you have to think about food all the time, like you don’t like yeah, better things to do this think about. </p> </div> <div data-rss-type="text"> <p> Sam 30:25 <br/> Now, that’s a good point. I think a lot of people feel like I can’t do moderation, it’s either the light switches either on or off. And definitely the kind of person who enjoys CrossFit is that kind of person, right? Like, the switches on or off, you give it your all or it’s not happening. And that’s fine. That’s a good way to be. That’s probably why so many people that we know and we talked to are so successful in life. But that does not mean to be the mentality around food. Like you can have cookies in the house and not eat the whole batch. You know, like, it’s a it’s a it’s a hard thing to work through. But it’s definitely worthwhile. So I’m glad you brought that up. Because if someone is listening to this, or watching this and is like, Wow, that is me. Yeah, whoever you are, please talk to talk to us. We that is what we are meant to do is help you work through that. </p> </div> <div data-rss-type="text"> <p> Jon 31:15 <br/> Yeah, um, I was at a barbecue last weekend, and someone at the barbecue said that they were going to get surgery because they like to eat the way they want to eat. And they like, like, anyone that says eating in moderation, doesn’t know what they’re talking about. Oh, it’s thought that that was like one of the most interesting things I’ve ever heard that someone would rather have surgery than learn how to have, like a balanced approach to their nutrition. </p> </div> <div data-rss-type="text"> <p> Sam 31:47 <br/> Mmm hmm. We could have a whole nother podcast on that. That can be a whole nother conversation. It’s worth learning. Yeah, and don’t think because you have done this for however many years of your life like it can’t change, right? Like john, you said, like you grew up with a different kind of background of like, like you had a different learn pattern of eating, and the way you’re eating now. And so you made that change personally. So it’s definitely possible to make changes in how you think about food, and how you eat later on in life. Of course, it’s a nice Head Start when you get that from the beginning. But it’s always something that can change. And the biggest thing I have to say is definitely now learning john, all this stuff. I’m sure that when Riley grows up, you’re going to like start this kind of like nutrition foundation for her at a young age. And so she’s going to be set up where she’s like, learning to eat well, she eats things she enjoys. She is okay having ice cream every now and then. And like right, you’re setting up the next generation for success in the nutrition field. Pretty cool. Yeah. That’s awesome. It’s it’s definitely worth making that change. If you are someone who’s like stuck in that rut of like, I need a cheat day because I need like one bad day. Am I right? </p> </div> <div data-rss-type="text"> <p> Jon 33:13 <br/> Yeah, guys, thanks for listening, Sam, let you know tomorrow. </p> </div> <div data-rss-type="text"> <p> Sam 33:19 <br/> All right, I got to work on this and get it all nailed down like you have the intro. But today anybody listening and or watching, thank you for tuning in and staying around this long. We hope you got some useful information out of today. If you have any questions, please reach out to us. You can talk to us directly, probably send a text message us on Facebook or send an email. We would love to sit down and talk with you about nutrition. So if you want to schedule a nutrition concert, you can do that as well. In the meantime, have a wonderful day and we will talk with you soon. Thanks for listening! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/the-community-conversation-nutrition-edition-cheat-days/"> The Community Conversation Nutrition Edition – Cheat Days </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 07 Jul 2021 16:12:00 GMT http://www.prototypetraining.com/the-community-conversation-nutrition-edition-cheat-days/utm_sourcerssutm_mediumrssutm_campaignthe-community-conversation-nutrition-edition-cheat-days thumbnail http://www.prototypetraining.com/ep-27-the-community-conversation-jess-clancy-10-years-stronger/utm_sourcerssutm_mediumrssutm_campaignep-27-the-community-conversation-jess-clancy-10-years-stronger Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype!  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 27: The Community Conversation-Jess Clancy (10 Years Stronger) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/07/Community-Conversation.png" alt="An advertisement for prototype training systems shows a woman and a man" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype!   </a> The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-26-the-community-conversation-nutrition-edition-5-ways-to-meet-your-protein-needs/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 27th episode of The Community Conversation and today’s guest brings me a ton of joy to have on because she is one of our ORIGINAL MEMBERS! As a matter of fact, she has been training with our Head Coach Brian and me even before we opened up Prototype in 2012. If you’re a member of Prototype, Jess is no stranger! She has 4 kids, 3 of which she trained through her pregnancies with us at Prototype. She’s a ton of fun and you will find out, she has a few nicknames around the gym! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Michael Collette 0:03 <br/> All right, yes, we are live on the community conversation. This is Episode 26.6 straight week that we’ve been doing these, I appreciate you being on and for those that are tuning in that don’t know, just is like, I would say probably our longest-tenured member, like, ever. So there’s certainly a special episode. There’s some other folks that are in that in that boat too, or in that in that category. But </p> </div> <div data-rss-type="text"> <p> Jess Clancy 0:33 <br/> I do call myself founding member. That’s my title at CFP. Well, one of my titles I have many titles, but one of them is definitely founding member, </p> </div> <div data-rss-type="text"> <p> Michael Collette 0:42 <br/> we’re gonna definitely need to hear about some more of those titles that you that you have, I’m sure summer are mildly inappropriate. But, um, but yes, why don’t we kick things off? And why don’t you just kind of talk about your journey at CFP? How to or prototype for that matter? And How’d you find the gym? How did you get started and all that stuff? Cuz I’m sure there’s a lot of folks that are that are wondering, and some folks that probably don’t know, everything about you. So why don’t we start there. </p> </div> <div data-rss-type="text"> <p> Jess Clancy 1:09 <br/> And thanks for having me. So, I, you know, grew up playing sports, pretty athletic. Enjoy working out, I actually worked for waysides swimming Racquet Club, they are a fitness center in Marlboro. I worked there for close to 10 years, you know, all throughout high school and summers home for college. And so, you know, I’ve always been pretty active and you know, going to gyms and stuff. And so, in 2008, I was just about to have my first child. And I knew that following, you know, the birth of Taylor, I wanted to get back into shape pretty quickly. And I just wanted to make sure that that I was remaining to be active, and I didn’t belong to a gym. At that point, I sort of was walking and running outside on my own. And so Boston Sports Club was about to open. I actually went down there before they opened and joined. Because I knew they were opening right around my due date. So I just wanted to get that out of the way. So I joined the gym, it I think I must have like, put it on hold for a month or a couple months or whatever. And so come Sheila was born the end of August, I want to say it was the beginning beginning of November. I was like alright, this is it. I’m doing it. And so I went to Boston sports club on my first day. And they said, oh, we’re gonna assign you a trainer. I said, Great. And I walk in and I was assigned Mr. Brian’s answer, which, so I totally felt like I like won the lottery. I was like, This is amazing. He’s gonna get me in the best shape ever. And Brian, and I hit it off right away. I continued working out with him at Boston sports club. And that is where I met you as well. I’m taking, you know, different classes that you guys offered. It wasn’t called CrossFit at the time, but you know, boot camp style classes, and I did some boxing classes with Brian. I did personal training with Brian. And I’ll never forget the day he called me on my cell phone. And he’s like, so I have some news. I was like, oh, okay, this is great. And, you know, his wife was, I think she was just about to give birth, or she had just given birth to Macy and he’s like, I’m leaving Boston sports club. And I was like, What? He’s like, um, he’s like, Mike and I are opening our own gym. I was like, Oh my gosh, what do you guys are nuts. What is happening? And I was like, Well, of course, I’m gonna follow you like this is you know, my, you guys know what you’re doing? I trust you. And that’s how I ended up at at CFP. So, you know, even before CFP opened I was doing the the down at the Westboro High School track, we were doing workouts. You know, for those that don’t know CFP used to be a clothing store. So even during the construction to what it is today, we were doing little workouts down there and up and it was great. It was great. So I like to call myself founding member because I was with Brian and Mike even before CFP was CFP, and you know, came over right away with them. </p> </div> <div data-rss-type="text"> <p> Michael Collette 4:26 <br/> It’s so great to hear that and just that reminisce or just kind of think back to that because that was in 2012 when we when we opened up and yeah, new along with a bunch of other folks that were working out with us at Boston sports club came over but then we also had some new folks that kind of joined us in those track workouts and that was kind of part of the the like the community. What for you or what have you seen in terms of like changes what’s changed or what have you seen over the last, you know, Nine years, right? Because it’s been like a lot of different stuff that’s gone on, what are some things that kind of stick out to you maybe from like, the early days? In the morning, I know you guys had a really fun morning crew and still do. Some of those folks have moved on and moved away. But like, what are some of those things that stick out to you? What are your like those memories you can, you know, touch on or things that come to your mind? </p> </div> <div data-rss-type="text"> <p> Jess Clancy 5:25 <br/> Well, that’s so when, you know, the the initial conversation with Brian. And you know, at this point, I had just had my second child. So I had Finn again, he was about a year old, I want to say when when this all happened. And so I knew at that point that I needed to, in order to make it work, because I work as well, I needed to work out in the morning. And so I, you know, remember saying to him, I knew that there wasn’t going to be childcare. So I said, Well, if there’s not going to be childcare, then I’m going to have to, you know, change my routine up and work out early in the morning. First thing, so that, because this is, you know, it is important to me, and I want to fit it into my life. And I actually think in the beginning 6am there was a 5am class in a 7am class and 6am was the What did we call it on ramp? Or like the the on ramp class? It was the elements element? I think it was even on ramp before elements. But yes, like, when you first started, so it right when you first open there were a bunch of people that that had to go through that class because they were brand new to CrossFit. And then eventually, it slowed down a little bit. And I was like, Okay, can we add a 6am class because 5am is a little early and 70, I was a little late. And there were a couple of us that I remember, we were like, no one signed up for elements at six throw, can we just come and do the workout then. And that’s I think how the 6am like official class started, because at some point, there was like, simultaneous classes at 6am and elements and a regular CrossFit class. And it just grew and grew and grew. And yes, I love those morning classes. I love the people. We’ve always had a great crew, you know, and it’s in, it’s not the same as what it was, then new people have come in, they’re great, too. And it’s, I don’t know that the community feeling and it’s Yeah, it’s been great. And I think now, well, of course, back then it was literally you and Brian were the only coaches for, you know, from 5am to 6pm at night. And there have been so many different coaches over the years. But I really think that the coaches that we have right now are like some of the best, I don’t really have a bad thing to say about any of them. They’re all like unique in their own way. But they’re all really, really great. So, you know, I think that’s been I do like that change. I do love the the set of coaches. </p> </div> <div data-rss-type="text"> <p> Michael Collette 7:53 <br/> I know they’d appreciate that. What’s your what’s your fondest memory? Or what’s something that sticks out to you that that, like, you remember that like happened or something where you’re like, either, you know, he still makes you laugh to this day? Or just something like in general, because we’ve done I mean, again, you’ve been here for so long, there’s stuff that, you know, maybe events that we’ve done, that we maybe we don’t do as quite as much anymore, obviously weren’t able to do with COVID that sort of stuff, but what what are some of those, those fondest memories? </p> </div> <div data-rss-type="text"> <p> Jess Clancy 8:29 <br/> One of my favorite memories, um, it I think it was the first open so it probably would have been in 2013. And I had never cleaned 95 pounds. And the workout it was maybe 13.2 or 13.3. And it was a ladder of clean and jerks and tota bars, and I didn’t have a Coronavirus there. But my, you know, going into it, I was like I’m gonna just try it. And I was like, I just want to get one I just want to get one and it was like something like a seven minute workout. And I remember like being there with a, you know, a group of people and Brian was there and I got my first 95 pounds clean and jerk overhead. I only got one but I got it and everybody was cheering and everybody was just so excited, you know, for me, and they’re all doing the workout as well. And that’s I’ve just like that’s the best part is like it’s it’s competitive, but it’s not competitive against everybody else. You’re, you know, you’re sort of competing against yourself all the time. And just, you know, being at Boston Sports Club, no one would ever be cheering for you when you reach like a milestone lift or anything like that. So that’s, you know, that’s a good one. I I’m always a big fan of the scavenger hunt. I had to miss it this year, which I was not happy about. That’s one of my favorite. That’s one of my favorite things. The thing I love everything. </p> </div> <div data-rss-type="text"> <p> Michael Collette 10:07 <br/> What, um, so, since you’ve been doing this for so long, what would be your advice, cuz you’re probably like the best person to ask, right? So like, there’s still folks out there that have never heard of CrossFit or never done it before, never done this style of working out or have been coached or focused on goals outside of, you know, you know, maybe something like losing 10 pounds or 15 pounds, like the idea of like, we just said, like, never clean 95 pounds, and like that feeling about like, accomplishment, and how all these things kind of, like, you know, like an amalgamation of all these things that that kind of make up your fitness that you can have these like, short term long term goals to try to accomplish. So for like, from your perspective, what’s the advice you might give? Or how would you talk about this to someone that’s never done CrossFit before, but are done this sort of stuff. </p> </div> <div data-rss-type="text"> <p> Jess Clancy 11:11 <br/> You know, I think people hear CrossFit, they get nervous, it’s, I can see as an outsider, it can be intimidating, but I do think, you know, and I and I would say, and I do say to people all the time that it’s so scalable, and, you know, and I do, I do believe in the true, you know, functional fitness, like you guys say it all the time, like, I do this, because when I’m 80 years old, I want to be able to jump around and move around and get down on the floor, you know, maybe play with grandkids and be able to pop back up and, you know, still be able to pick things up and carry things distances. And that’s really right, what we’re training for, is to, like, live a long life, and at the end of the life, still be able to do the things that you love to do now, yeah, maybe not as fast, maybe not as great, but still be able to do that and not, you know, be so stuck in a chair or whatever. And so that is what I kind of tell people is, you know, you can do it, you know, it’s anybody can do it, you start small and you work your way up. And yeah, I’ve been doing it for a long time. So there are definitely things that I’m going to be able to do that someone that doesn’t do, CrossFit isn’t going to be able to do, but it doesn’t mean that they’re never going to be doing </p> </div> <div data-rss-type="text"> <p> Michael Collette 12:34 <br/> it. That’s it, that’s the perfect perspective on it in the long term, right. So being able to do things for a long period of time, you know, that you want to do do grandkids and all that stuff. Speaking to kids, you you gotta You almost got a full starting lineup. You know, so how has that been? You mentioned earlier, you know, and I wrote it down, you know, this is important to me, I want to fit this into my life. So you kind of rearranged your schedule to accommodate for yourself. And, you know, from my perspective, have been doing this for a little while, it tends to work the other way, right is like put everything else on the backburner. How have you been able to be so successful with with that, like, what’s been your mentality to be able to, you know, prioritize your, your health and do it for such a long period of time. And then now you’ve made it part of like your, your life and your family’s life, too. I mean, kids are working out and doing that sort of stuff. And they’re active, like, like, talk a little bit about that. </p> </div> <div data-rss-type="text"> <p> Jess Clancy 13:39 <br/> So, like I said, When CFP opened I just had my second baby. And, um, you know, especially as I was starting to come to CFP more and more, it really, and I say this all the time, it’s my happy place. But it really is a place where I can walk through the door. And for that hour, it doesn’t matter what’s going on at home or at work or in, you know, outside life. Like everything seems to just leave my head, I can focus on what I’m doing. I’m surrounded by people that I you know, genuinely genuinely enjoy being around in life is just great for that hour. And so I love that feeling every day or you know, as many days as I can try to get it in sometimes I do sleep in a little but so, yeah, so that is really, really important to me. So if that means I have to wake up at five, five or 530 in the morning to do it. That’s what that’s what I have to do because otherwise it doesn’t. You know, I find if I sleep in and I don’t do it in the early morning, then I have too many kids to try to squeeze a bit later in the day. But yeah, I mean, I’ve gone through two pregnancies that prototype worked out both pregnancies the entire time. felt great. You know I do think it was truly benefited you know the delivery and afterwards recovery and so that was great. So my kids especially, you know, Finnegan and Kira there used to they were used to coming to the gym all the time, they would sit there while I worked out they would watch sometimes they would participate. You know, it was funny because Amelia was who’s my newest she’s just over a year. So I had her in December of 2019. As soon as I got the clearance to be able to exercise again, she was coming with me to classes. And then unfortunately COVID hit right so she’s I feel like she’s the only one that has it like better than on the sidelines there. But yeah, and the members are so great. I remember with Kira she’d be in this like in her little seat or in the stroller and Mark misspell he was my my babysitter he would stay after his class while I was doing my class and kind of entertained her for a little bit. It’s just, you know, there was awesome. So yeah, you just meet I it’s important to me, so I make it work. Because that’s, that’s I’m a better person when I come to CFP those days. It keeps me sane. </p> </div> <div data-rss-type="text"> <p> Michael Collette 16:20 <br/> It is true, right? I mean, working out for your body, but also your mind. Yeah, that’s such an important part. You make you have nicknames. I want to hear the nicknames, what you know, founding members, your </p> </div> <div data-rss-type="text"> <p> Jess Clancy 16:35 <br/> founding members, my title, your title. So we were actually we were talking about this this morning. So my My nickname is hbic Oh, gosh, that then, yeah, that’s okay. My camera, let’s say, Oh, no. This is this is what happens when you work from home now. Now people are like flying and flying by in the background. </p> </div> <div data-rss-type="text"> <p> Michael Collette 17:03 <br/> I intentionally walked back and forth during Aaron’s zoom calls. Because I think it’s funny. Yeah. And I sometimes you know, dance and stuff like that. But </p> </div> <div data-rss-type="text"> <p> Jess Clancy 17:14 <br/> um, so hbic which stands for head bitch in charge. Makes shirts and stuff are there. So yeah, I’ve got I’ve got shirts with hbic. And so I don’t know if you’ve noticed recently, I haven’t had a gym bag for the past. Probably six months. I’ve been using grocery bags or like plastic bags. And Lisa made me a home made out of fitness lab bag colored colored a shopping bag that said each busy. So they actually just got me a new gym bag that has hbic on the gym bag. Well, that’s great. Yeah, so that will be making an appearance. My next my next time I’m at the gym, dazzled. It’s not be dazzled. I may have to figure that out. But yes, so so a group of us had gone down to Charleston, South Carolina, and we were doing this pedal pedal Tavern tour thing in like you’re on like this cart and you’re supposed to be like pedaling and you go bar hopping, basically. Yeah, no. Everybody knows you don’t have to pedal The thing is like motorized, but they try to tell you that it’s not that you have to pedal. And so I with our driver. I was giving him a hard time. And I was like, I’m not pedaling. Sorry. I’m not doing it. Like, you know, and he’s like, Oh, hbic and then so that’s kind of how the and so now they all go to the AGC. But it was funny because this morning at the gym, we were sharing assault bikes. And so an Irish anna and i were gonna share and so we were trying to line up squares and I was like, Tony, get out of my square, you’re in my square go move to another square. And he of course, he just he listens and does it. And they’re all like hbic telling everybody what to do. And so it’s Yes, now it’s become a thing. And it’s very funny. </p> </div> <div data-rss-type="text"> <p> Michael Collette 19:16 <br/> That I did not know the origin of the of that nickname. I didn’t know that that was one of your nicknames. And you guys are making shirts and doing all that stuff. I love to hear that you gotta be dazzled or, or or you might be dazzled. But you got a bag and it’s just as classic Lisa to a decorated, you know, a garbage bag for you. To give you an actual hard time about about that. bag. Yes, yeah. Oh, that’s, that’s awesome. Um, since you’ve been doing this for so long. You have to have maybe a top three or top five list of favorite workouts. What are your favorite workouts that you’ve ever done it after product Paper could be open could be benchmarks could just be, you know, programmed workouts during the week. What’s something that sticks out to you? </p> </div> <div data-rss-type="text"> <p> Jess Clancy 20:10 <br/> Um Alright, so hold on. I’m gonna I’m not going to answer that directly but I’m going to talk about favorite movements instead. Got it? So there are a few things so I so I love pull ups. I’m pretty good at keeping doing kipping pull ups mint, so I love doing those. I love box jumps for whatever reason. Those those are fun. I love hang power cleans. Um, and I LOVE LOVE, LOVE LOVE long partner workouts. So most people don’t know but I actually he’s he’s gonna say no, I don’t but I do help john program the Saturday workout. He has to run it by me again this goes with the whole hbic right he I tell him he has to run it by me before it’s released on Saturday and I have to give him the okay whether it’s a good Saturday workout or not. </p> </div> <div data-rss-type="text"> <p> Michael Collette 21:17 <br/> I feel like there’s a there’s a there’s a board that you’re that you might be head of but I know a few other people that that are in that same boat. Shout out to Collin Lake as well. He so you might approve it. And then Collin might say that’s not hard enough for long enough. Add 15 more minutes to it or something along </p> </div> <div data-rss-type="text"> <p> Jess Clancy 21:41 <br/> that so I do the same thing. Sometimes I’m like no, it’s not long enough. Like it has to be long. It has to be hard like Saturdays have to be long hard partner but like to partner where someone we do get the rest none of that like partner where you both working at the same time. </p> </div> <div data-rss-type="text"> <p> Michael Collette 21:58 <br/> Do you remember there was one time we did this where we taught we didn’t tell you guys what to do? Do what did you do that workout on Saturday? It was like you came in? And we were like we’ll tell you when to stop. Oh, I do remember that? I do. I don’t know why that popped into my head. But I should remember. Wall ball shots. </p> </div> <div data-rss-type="text"> <p> Jess Clancy 22:19 <br/> Yeah, we knew the movements. </p> </div> <div data-rss-type="text"> <p> Michael Collette 22:21 <br/> And we’re like we’ll tell you when to stop. Yes. Just keep going. </p> </div> <div data-rss-type="text"> <p> Jess Clancy 22:24 <br/> Yeah, I do remember that. </p> </div> <div data-rss-type="text"> <p> Michael Collette 22:27 <br/> That was a good mental workout. Maybe we’ll do that again. This is like now please don’t do that. Funny. Alright, so pull up box, hang power clean that are those are three movements that there has to be some sort of like benchmark just trying to h h b IC called the hbic. Ben, </p> </div> <div data-rss-type="text"> <p> Jess Clancy 22:49 <br/> Jon, I think john did he I he may have named a Saturday workout hbic. I’ll have to go back. And look, I think he did though. I think there was one asked me this point. Now. I know. </p> </div> <div data-rss-type="text"> <p> Michael Collette 23:02 <br/> Jess, we talked a lot about CrossFit. We talked a lot about you talked a lot about your journey. Next thing is we have to get into these Spitfire questions. And I don’t know if you listen to the community conversation, but I will say that i want to i meaning to change these. I just haven’t yet. So </p> </div> <div data-rss-type="text"> <p> Jess Clancy 23:24 <br/> I’m not going to be good at this. Because I don’t watch TV and I don’t watch movies, then. But you got to have something you you’re not prepared for this. Alright, go ahead. I’m ready. </p> </div> <div data-rss-type="text"> <p> Michael Collette 23:39 <br/> Okay, so favorite movie, and TV show of all time? slash Are you or what is the last thing that you binge watched? Okay, or maybe, or to binge watching we can go past present or future on that. And this question. </p> </div> <div data-rss-type="text"> <p> Jess Clancy 24:01 <br/> This is so Sam kind of asked a similar question the other day, but my movie like I think of a movie that I could rewatch and rewatch and rewatch and this is so cheesy, but it’s Sweet Home Alabama 10 total, you know, romantic chick flick, but only because I probably haven’t seen a new movie since then. was probably the last movie I saw. So I don’t watch TV there. So this is the problem when you take an early morning class you have to go to bed early. And I’ve got a lot of kids so it takes me a long time to get them dinner and get them to bed so I they pretty much go to bed and then I go to bed and I work during the day so I can’t watch TV during the day. But I I’m not done with all of the episodes but i’d love shits Creek. And I do try to squeeze that in. In terms of binge watch. I did watch seven episodes of bridgerton bridgerton heard that show. Yeah. Which I really, really enjoyed. And it’s only an eight episode season and I refuse to watch the last episode because I don’t want it to end until another season comes out or something. Maybe maybe Yeah, they are filming a second a second season, but I do have to watch that last episode. But yes, so I did sort of squeezing seven episodes, like within a month which is which I would consider binge watching. So basically, when you retired, you’re going to watch movies and TV shows just to catch up. I’ve never been a TV watcher. I like to read so with my downtime, I’m reading books. I’m not watching TV. </p> </div> <div data-rss-type="text"> <p> Michael Collette 25:40 <br/> That’s why there’s a library of books under the table at the in the little, you know, front desk area. That is 100% why there’s your library hbic book club. Yeah. So next question is favorite musician or band of all time. And then also I’ll add an added in like your favorite song too. </p> </div> <div data-rss-type="text"> <p> Jess Clancy 26:08 <br/> So I’ve probably been to about 75 Phish concerts, my life. Um, so I obviously love the band fish, you and your dad’s Yes, yes. I always run into shadow there. And I love the like you I love the Grateful Dead. Then a longtime Grateful Dead fan. But let’s see. I mean, they’re probably my favorite but I do love a lot of music. Like, you know, I Love New pop stuff as well. Favorite song? You got one was the one song the rest of your life. You have to have gotta say, yeah, have to have something. So if you ask Maria Maynard, she will tell you it’s Gloria by Laura Branigan. Which is like a cheesy 80s song. I love it. I love it. I do like I love Michael Jackson. I love Madonna. Like, I love Billie Jean song. Hmm. So, either Gloria or Billie Jean, expansive. I know music genre from Michael Jackson to fish. I like it. I also do love. Youngblood is the name of the song by five Seconds of Summer. </p> </div> <div data-rss-type="text"> <p> Michael Collette 27:44 <br/> Oh, yeah, I know that song. That’s like, the newer song years ago. Yeah, yes. I love that song, too. That’s a good song. Alright, last question is your favorite hobby. It’s a favorite thing. What’s your favorite thing you like to do? Could be that’s not working out. But it’d be fit with family to be with whatever, whatever their thing to do if they’re happy. </p> </div> <div data-rss-type="text"> <p> Jess Clancy 28:09 <br/> So alone, I love reading. If I have like, a lot of time, I definitely love reading with my family, I love going on walks. Like whether it’s even if it’s just around the block, or, you know, I live right on the border of Upton State Park. So we, you know, I love going on family law walks, whether it’s through the woods, you know, around the neighborhood, whatever we you know, we’re going down to the cape for vacation. We’re right on the bike trail, we’ll do like a ton of walks on the bike trail. So that’s, you know, that’s, that’s fun. It’s not anything that like I can get them not to argue or whine or complain is like, generally a good activity. And usually I can, usually they’re pretty good about going on walks with me. </p> </div> <div data-rss-type="text"> <p> Michael Collette 28:53 <br/> So that’s basically your your parenting advice for the episode is if you can find something that they’re not going to want to complain about. Do it. Do it. Awesome. Well, Jess, I appreciate you being on the community conversations. They means a lot to me. Thank you, everyone. I know that is listening. This was awesome. We got to dive into your brain and also your journey here with us at prototype. So for all those folks out there listening, appreciate you tuning in. Remember, every week we have a new episode, the community conversation. If you ever want to be on a community conversation, just let us know. And we’d love to have you so again, Jess, thank you so much. Really appreciate it. Yeah. Awesome. </p> </div> <div data-rss-type="text"> <p> Jess Clancy 29:32 <br/> Thank you. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-27-the-community-conversation-jess-clancy-10-years-stronger/"> Ep 27: The Community Conversation-Jess Clancy (10 Years Stronger) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 01 Jul 2021 17:56:00 GMT http://www.prototypetraining.com/ep-27-the-community-conversation-jess-clancy-10-years-stronger/utm_sourcerssutm_mediumrssutm_campaignep-27-the-community-conversation-jess-clancy-10-years-stronger thumbnail http://www.prototypetraining.com/ep-26-the-community-conversation-nutrition-edition-5-ways-to-meet-your-protein-needs/utm_sourcerssutm_mediumrssutm_campaignep-26-the-community-conversation-nutrition-edition-5-ways-to-meet-your-protein-needs Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype!  This episode of The Community Conversation is a SPECIAL EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on The post Ep 26: The Community Conversation Nutrition Edition – 5 Ways to Meet Your Protein Needs appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/06/5-Protein-Needs-300x300.png" alt="A man and a woman are on the cover of the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype!  </a>  This episode of The Community Conversation is a SPECIAL EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-25-the-community-conversation-graham-pettengill-fitness-real-estate-family/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Russo will be discussing  <b> The Top 5 Ways to Meet Your Protein Needs </b> . If you’re looking to learn more about nutrition for yourself or pick up some good eating habit tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Jon 0:01 <br/> All right, thank you for tuning into the community conversation brought to you by prototype Training Systems home of CrossFit prototype. Samara and I are back with another nutrition episode to help provide you with some education and strategies to help you with your nutrition. So you can live a normal social life. There’s a lot of misinformation on nutrition, and we aim to provide you with some clarity. This week, we’re going to talk about five ways to hit your protein targets. Um, so Sam, just to start probably a good idea to talk about why protein is important for our, our health well being and our performance goals in the gym. </p> </div> <div data-rss-type="text"> <p> Sam 0:41 <br/> Yeah, so most of the people listening to this, probably everyone listening to this or watching this works out of it at the gym. So protein is super important for muscle recovery. We need it for muscle building, but we also need it for muscle recovery. Anytime we exercise at the gym, we are breaking down our muscle. And so we need the amino acids that we get from protein in our diet to rebuild that muscle to get stronger to get better to get faster. </p> </div> <div data-rss-type="text"> <p> Jon 1:08 <br/> Cool. All right. So um, I guess one of the reasons why protein is very difficult is it’s not the most convenient thing. So that’s what we’re going to help you with today, guys, is how to be able to hit your protein targets and not make it a really hard difficult, time consuming tasks. So I’m Sam, tip number one, which I’m going to have you give some touch upon and more is going to be preparing some protein in advance. Okay, and probably more ideal would be preparing leaner sources in advance. So we can increase protein without increasing some of those other macronutrients. So what are some examples or some things that you do yourself, Sam, to prepare some protein events? </p> </div> <div data-rss-type="text"> <p> Sam 1:58 <br/> Well, we definitely love leftovers in my household. Like you said, protein is not super convenient all the time. So we like batch cook, right. So like if we’re on the grill, we’ll grill up some chicken and maybe some burgers so that we already have everything made that we can have for two, three, maybe even four days depending on what we’ve made. So like taking time to just like cook once and then eat more often than that, then you’re already set. Because cooking a piece of chicken can take 45 minutes. And not everyone has that time every single day to make protein grepping in advance will be a big thing like that. Even if you don’t prep the rest of the meal. Another thing would be just to buy things that are already pre made incentive like you can get deli Turkey and get some good protein out of something like that you can buy Greek yogurt and already have that that you can just grab and go. So making things early on, so that you don’t have to worry about cooking like long, like time consuming proteins later. JOHN, I know that you have some good examples of lean proteins that you cook on a regular basis. So definitely, I’m sure people would love to hear about that. </p> </div> <div data-rss-type="text"> <p> Jon 3:10 <br/> Yeah, so I think just some of the ways that you guys can hit your protein without being overly time consuming is also using the context of the day to help think about what you’re going to do for your prep. If you’re going to the beach for the day at Sunday, typically do your prep on Sunday don’t have a lot of time during the week to be doing your meal prep then one thing that you could go ahead and do is utilize a crock pot. So a few different things that you could do for crock pot is what you gave me this idea Sam and I made this last night was just crock pot, an entire batch of chicken breast and then we just use like buffalo sauce like takes you five minutes because all you have to do is take it out of the package, put it in the crock pot, they’re just gonna cook it on low for like 68 hours. So that is literally the easiest possible thing that you can do to be able to prep protein in advance it doesn’t take you a lot of time. Now you can also go ahead throw like Sam said chicken on the grill, things like that we do chili sometimes in the crock pot or on the stove. Like meatballs are a great option where you just go ahead and make a big batch of like turkey meatballs. And maybe for prep that could be a breakfast option two could be like an egg or egg white muffins where you could use like egg white and use a little bit of like chicken sausage or, or like the steak cans and you can do like a little bit of like low fat or nonfat cheese and that’s going to be like primarily just a protein protein option which is going to be very minimal and some of the other things now you’d probably want to pay Hear that with something else to mail or make it like a complete meal or if you’re just having it as a snack. But those are all things that you could go ahead. And if you’re in a rush, those are all like easy ones to go ahead and to have like made in advance because you’re not going to if you’re needing to add protein, but you open the fridge and all you have is berries, berries are great, but they’re not going to be a good source of protein. So having some of those things in advance are going to be good ideas. Um, so number two is going to be starting your day off with a high protein breakfast, Sammy will give us some examples of a high protein breakfast. </p> </div> <div data-rss-type="text"> <p> Sam 5:37 <br/> Yeah, you just gave a great one of making little egg muffins with some some kind of meat in it and maybe some cheese. Really, eggs are like probably the go to high protein breakfast option for most people. Egg whites, of course will have more protein in them, like calorie for calorie than a full egg. So if you’re really going for high protein, then like egg whites is your way to go. But you can also do something like cottage cheese or Greek yogurt or making a smoothie with either those two things in it. Theoretically, like you could have some cereal with like milk, it’s just not as much protein I say some egg whites in an omelet, or like a Greek yogurt. Um, john, what do you typically have for breakfast, what are some good breakfast ideas that you have that are high in protein, </p> </div> <div data-rss-type="text"> <p> Jon 6:23 <br/> I do have cereal. Um, so I do have cereal. But I do the Kashi cereal, the cinnamon, flavor, whatever, it has 14 grams of protein in the cereal, so it’s a little bit of a higher protein cereal. And then with a cup of milk, it gives another eight grams of protein. So it’s a little over 20 there, but I work out early in the morning. So then after my workout, I have a protein shake. So that’s how I kind of get even though it’s a higher carb meal, I turn that into like a high protein meal by having that protein shake kind of afterwards, um, we’ll talk a little bit more about strategies for being able to not every meal having to be like this big giant plate of meat, but being able to, you know, think about your day as a whole. But that’s what I personally do breakfast sandwiches I do for lunch, um, where it’s just simply like an English muffin or bagel, which if you go with more of like a whole grain or whole wheat, like the type of bread you have, will typically have anywhere from like six to 10 grams of protein in it. So even though that’s not the protein source of that meal, you’ll get some protein there, and then what you put in the sandwich, so an egg, Turkey, cheese, those are all going to have some protein, the egg and cheese are going to be protein and fat. But if we have those things in the meal that have some protein in them, that’s going to go ahead and be a way for it’s all kind of add up, even though none of those sources are inherently leaner sources besides maybe the answer to a turkey that you’d put on a breakfast sandwich that is going to add up to a lot of a lot of protein. And, I mean, I think I already named some of the other ones, but um, uh, one for vegetarians, because sometimes that’s tough is are you gonna approach without having like chicken or meat or something like that. If you were to do a bagel, which just mentioned bagels gonna have some protein in it. And you were to have something like peanut butter versus cream cheese. Peanut butter is a fat source, but it’s also going to have protein in it. So the more things that we kind of swap that are like just fat and no protein with at least some protein are going to be ways to be able to get more protein into a vegetarian diet or a vegan diet. But if you even add a Greek yogurt, that’s not gonna be vegan, but it’s gonna be vegetarian, that’s going to be over 2530 grams of protein without having to have any turkey or anything like that, or eggs either. So there’s a few options for starting your day off with with higher protein. Um, so number three, prioritizing protein after your workout. So we can talk about some post workout options, Sam. So what are some good options to be able to have after a workout that can give you that protein? </p> </div> <div data-rss-type="text"> <p> Sam 9:27 <br/> Yeah, I think you already touched on some of this a little bit of like your breakfast like pre workout isn’t always like the highest in protein. It’s still high, but not like pure protein, but then that right after your workout, you’ll go right into a protein shake. And so probably the easiest way to get protein right after a workout is a protein shake. You can take it with you. It doesn’t require any prep, it doesn’t require refrigeration, and you can drink it within like a 30 minute window right after your workout. Which like we haven’t actually touched on at all, but the sooner you can get protein the better. Where if you’re waiting two hours after your workout to get a protein source in, then chances are, you’re not getting as much benefit as you would if you would have it in like a 30 to 45 minute window post workout. So protein shake is probably the easiest go to getting that right away. But a protein bar would be totally fine. A Greek yogurt would be totally fine. Having a turkey sandwich would be totally fine. really finding any way just to kind of little bits of protein, right after the workout. It’s just more so about getting it in at a reasonable time right after you workout. Does that sound accurate to you, john? </p> </div> <div data-rss-type="text"> <p> Jon 10:34 <br/> Yeah, so the benefits of just spreading your protein out. So it’s good to point out some, some myths is that your body can only absorb so much protein after a workout. So your body’s gonna absorb all the protein that you take in, but you’re only going to get so much benefit from having so much at a time. So that’s why it’s a good idea to spread your protein out throughout the day versus, you know, if you hadn’t, let’s say you are someone that typically has a lower protein breakfast or not breakfast at all, and then you get your protein towards the second half of the day, you’re not going to get as much benefit as if you were able to try to squeeze something in earlier in the day and spread your protein out like maybe every three to four hours having a protein feeding, that’s going to be that’s definitely going to help you more with recovery from your workouts and allows you to help with muscle building muscle repair. If you back loaded all, it’s not that your body’s not going to utilize that protein, but kind of think that there’s a limit to how much you’re going to be able to benefit from that protein. So if you were to have 150 grams, and you were to have 100 grams from the hours of two to five, you’re not going to get as much benefit as if you just spread it out throughout the day. But anyways, I’m kind of going on a little bit of a tangent. </p> </div> <div data-rss-type="text"> <p> Sam 11:47 <br/> And I think it’s a good tangent, john, do you have like a number of how much protein people should get at a setting. </p> </div> <div data-rss-type="text"> <p> Jon 11:54 <br/> Um, I think it also depends a little bit on the individual. So let’s take a 200 pound, male, probably four servings of 50 grams, would be a good idea. But if we were to have a female that’s 120 pounds, then you know, you want to get three fourths to your bodyweight and grams of protein. So spreading it out in the forest servings kind of in relation to your size is a good goal. So if you are aiming for 100 grams for the day, then 25 grams would probably be a good target to aim for. And like four servings, if you’re you know, have more muscle mass in your body, you probably gonna want to have a little bit more in a survey and just for the fact that it’s gonna be hard to hit if you had, you’d have to have it even more often if you’re having like 20 grams. But I think the word limits is somewhere around 40. So anywhere from like 20 to 40 grams is usually kind of where we want to fall. But that’s kind of on average. </p> </div> <div data-rss-type="text"> <p> Sam 13:01 <br/> So that kind of leads us into number four, with like, an easy way to spread this out throughout the day. JOHN, what’s number four </p> </div> <div data-rss-type="text"> <p> Jon 13:09 <br/> snacking on protein options you like. Um, so protein options that you like, I think we named quite a few of these which, um, protein shakes are easy, or if you, you know, might have that, you know, mid afternoon like sweet tooth or you’re a little bit hungry, you want to have some protein, but you know, you also don’t want to go ahead and grab, you know, I don’t know like jerky or something like that. Let’s say that’s not something that you enjoy. Having like a protein smoothie could be something that could fill you up a little bit more than a protein shake alone, where you just mix it with like a little bit of like, berries, and maybe you have almond milk, or if you were aiming for a little bit more protein you’d go for actually, milk could sell for soy milk. And that’s like a really good option. Um, swapping like yogurt for Greek yogurt is a good one. What other swap that you can think of soon? </p> </div> <div data-rss-type="text"> <p> Sam 14:08 <br/> Well, I think protein bars is like the first thing I think of where it’s like there’s just a million bars out there in the world and they all kind of have different utilities. So like a Clif Bar is something that I see people have a lot, but a Clif Bar has like two grams of protein in it, versus something like like the Clif builder’s option is going to have closer to 30 grams of protein. So just like making a conscious choice to like read the ingredient facts or the nutrition label and find out if any of your packaged snacks do have protein and then if it’s not very high, then find another snack that could be similar and does have more protein there. </p> </div> <div data-rss-type="text"> <p> Jon 14:45 <br/> Right. Um, some other snack ideas just so you guys have some if you are making a little bit of a grocery list, like cottage cheese is a really good one and one of the states extra cheese. What are those string cheese? What are they </p> </div> <div data-rss-type="text"> <p> Sam 15:02 <br/> doing cheese, lunchbox snacks? </p> </div> <div data-rss-type="text"> <p> Jon 15:05 <br/> Yeah, those like those kid cheese snacks. </p> </div> <div data-rss-type="text"> <p> Sam 15:07 <br/> Yeah, they also have like adult ones or circles. They’re called baby bells. </p> </div> <div data-rss-type="text"> <p> Jon 15:10 <br/> They have the those, those applesauce things not too, right when they’re like, they’re, they’re not applesauce. But you know, these pouches le disk fuel for fire is like one of the brands that I can think of. Hmm, it’s like, it’s like, it’s like protein, yogurt and a squeeze tube. It’s kind of just like yogurt. But anyways, if you have any ideas or things that you guys do, like shoot us a message, so we can go ahead and add some more to the list, because while I was looking for other creative snack options that are easy. And number five is incorporating some high protein plant based options into your diet. So we don’t all eat meat, we don’t all eat dairy. So we need to go ahead and also have strategies for being able to get more protein. But also if we do eat meat, and we don’t and we do eat dairy, these are still things that are going to be nutritious and filling in, they’re going to have more than just protein in them to help you guys feel good after meal. So Sam, can you name a few high protein plant based options? </p> </div> <div data-rss-type="text"> <p> Sam 16:22 <br/> Yeah, so I think like the first one everybody probably thinks about is tofu, or soy in some capacity. So tofu soy milk, edamame, a Satan. And then I’m pretty sure I like those fake meat chicken nuggets are also tofu have some capacity? </p> </div> <div data-rss-type="text"> <p> Jon 16:40 <br/> Sometimes tempo, right tempo? </p> </div> <div data-rss-type="text"> <p> Sam 16:42 <br/> Yes. Yes, yes, yes, that tune. So any of those are like any variation of soy is is a good higher protein option. Like you’ve touched on before whole grains are going to have more protein than refined grains. So getting those there. Things like Qianlong barley are higher protein grains in general. If you get something like bread and you get a sprouted bread versus like a whole grain bread, they’ll be even more protein in their their swaps, like protein pastas. Like danza is a brand of protein pasta. So it’s like a normal pasta just higher in protein per serving. lentils, chickpeas, any kinds of beans also have protein as option and like you’ve touched on before peanut butter, although a fat for most people does have higher protein than some other fat sources, like an avocado or an oil peanut butter is going to have a protein option there. </p> </div> <div data-rss-type="text"> <p> Jon 17:40 <br/> David, what’s up? Have you ever tried the peanut butter powder? Oh, yeah, </p> </div> <div data-rss-type="text"> <p> Sam 17:46 <br/> I forgot about that one where you just mix it with water? </p> </div> <div data-rss-type="text"> <p> Jon 17:49 <br/> Yeah, you could even mix it in with like smoothies or like your shake and just adds different flavors that aren’t getting give you. They’re like they’re the protein without the without the fat. Yeah, their PB two powder. </p> </div> <div data-rss-type="text"> <p> Sam 18:03 <br/> Yeah, yeah, it is really good. I’m in smoothies. Um, I totally lost my train of thought, Oh, I was gonna say, and I don’t know how scientific we want to get on this. But definitely one of the things that is a concern with some of the plant based proteins is that they’re, they’re not necessarily complete proteins, meaning that they’re missing some of their essential amino acids. So if you are someone who doesn’t eat meat, pairing a whole grain with a lagoon will give you a complete protein. So like a whole grain bread with peanut butter on it will be higher in protein and also be a complete protein. So meaning that basically you have all the building blocks that you need to build muscle in your body. </p> </div> <div data-rss-type="text"> <p> Jon 18:44 <br/> Right. Um, so in that note, we’ll kind of recap some of the strategies to hit your protein targets. So there’s five tips, guys, number one was preparing some lean sources in advance to was starting your day off with a higher protein breakfast. Three was prioritizing your protein after your workout three snack on protein options you like and five is incorporating some high protein plant based options into your diet. And probably to note that it’s just a good idea to just have a variety of different things in your diet so you don’t get bored with what you’re eating. So there’s more than just chicken out there. For protein sources. There’s also more than just protein powder and to get that so having things that you like. Having something often isn’t a bad thing. Having the same thing all the time is a good way to go ahead and get sick of it but also not unnecessarily getting the variety of nutrients that come along with different sources of these things, whether we’re talking about protein or we’re talking about different fruits and vegetables that are gonna have different vitamins and minerals in them. So on that note, Sam, you want to do the exit. </p> </div> <div data-rss-type="text"> <p> Sam 20:09 <br/> Yeah, before I go into that anything that you want us to touch on that we missed talking about today? </p> </div> <div data-rss-type="text"> <p> Jon 20:17 <br/> Not that I can think of I think we nailed it. </p> </div> <div data-rss-type="text"> <p> Sam 20:19 <br/> Yeah. Look at that all that information. Um, no, I think it’s easy when we format it like this right? So it’s it’s five top tips, but obviously we have a lot more insight. So if you are someone who is struggling with nutrition or have more questions about this, please do not hesitate to reach out. We are more than happy to sit and talk nutrition with you because it is something we love to do. You can schedule a free nutrition console. And we will link that for you when we send this out. So it is nice and easy for you to make that appointment if you’d like. And if you do have questions like we said, you can reach out via email or talk to us in the gym. We are more than happy to chat with you about nutrition any day. And with that said, we hope you guys have a wonderful day and we will see you soon! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-26-the-community-conversation-nutrition-edition-5-ways-to-meet-your-protein-needs/"> Ep 26: The Community Conversation Nutrition Edition – 5 Ways to Meet Your Protein Needs </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 30 Jun 2021 19:54:00 GMT http://www.prototypetraining.com/ep-26-the-community-conversation-nutrition-edition-5-ways-to-meet-your-protein-needs/utm_sourcerssutm_mediumrssutm_campaignep-26-the-community-conversation-nutrition-edition-5-ways-to-meet-your-protein-needs thumbnail http://www.prototypetraining.com/ep-25-the-community-conversation-graham-pettengill-fitness-real-estate-family/utm_sourcerssutm_mediumrssutm_campaignep-25-the-community-conversation-graham-pettengill-fitness-real-estate-family Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype!  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 25: The Community Conversation Graham Pettengill Fitness, Real Estate, Family appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/06/Grapham-Pettengill.png" alt="A man in a green prototype training systems shirt stands next to a woman" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype!   </a> The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/the-community-conversation-nutrition-edition-7-tips-for-better-summertime-nutrition/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 25th episode of The Community Conversation and I am SO PUMPED to introduce our guest Graham Pettengill. Graham has a great story on how he got started at Prototype… basically, he was training for <a href="https://www.baa.org/"> The Boston Marathon </a> and his kids (who were coming to Prototype) made him come! Since then he has been hooked! He’s built a ton of relationships, he has helped out a lot of folks are Prototype as a <a href="https://prototypetraining.com/about-us/#partners"> Community Business Sponsor </a> (Check out <a href="https://www.era.com/ERA-Key-Realty-Services-787c/Graham-Pettengill-193874a"> Graham Pettengill ERA Key Realty here! </a> ) and he’s just an all-around awesome guy! Oh, by the way, he’s a Grateful Dead Head, which makes him extra awesome! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Michael Collette 0:03 <br/> All right, Graham, we are live. Appreciate you being on the community conversation, man. </p> </div> <div data-rss-type="text"> <p> Graham Pettengill 0:09 <br/> Thank you so much for having me, Mike. It’s a great pleasure to be with you. </p> </div> <div data-rss-type="text"> <p> Michael Collette 0:13 <br/> Yes, sir. So Graham, if you listening the community conversation, don’t like to start things off with just giving a little background on yourself and how you found prototype, how you got involved in the gym, how you found CrossFit, all that sort of stuff. So I know the folks listening would love to hear. </p> </div> <div data-rss-type="text"> <p> Graham Pettengill 0:29 <br/> Cool. So I guess it starts off with high school, I thought I was kind of an athlete, but I went to a pretty small school. So everyone had to be an athlete, you had to play in some kind of sport, I think there were 44 kids in my class. So you know, they needed enough bodies just to fill out a team. So I was always picked for something. I played hockey, lacrosse and football, but always weighed about 155 pounds. And those of you that know me, I wish I could be 155 pounds. Now I could never put on any weight, never did anything. And then got into corporate America where I was sort of involved in opening up stores for you know, various retail chains, some of which are no longer with us. The last one was target, which will be with us for a while. And unfortunately, that involves a lot of travel, which the kids if you talk to them, I thought they loved it moving every three years. But they hated it. They never got to be in a community long enough. But for me, it involves a lot of time on the road, lot of meals, lack of exercise, things like that. So I ballooned up to like 250 pounds. So I was I was big, not very healthy. And I started running, which is kind of like, you know, we talked about often at the gym and things like that I used to run one mile, and die. You know, and then it got up to two, and then maybe three. And then over the years, it got more and more. So I was basically a runner, and then my daughters, Caitlin, and now Brooke, who you guys know joined the gym before me kept telling me you need to do something more, you need to do something more. And I was like, No, no, no, I’m losing weight, I’m feeling pretty good. I’m doing fine. But I had no upper body strength at all. So they signed me up for the whatever it was the three month package that you guys offer for Christmas. And I was dreading it, because I did not want to do it. I’m great with Christmas gifts and things like that. They’ll tell you anyone they give me I’m always like, I don’t like this, Nick, I wanna. So that was the one I really hated. Because I was training for Boston that year. It was the first year they’re going to run Boston and all I could tell him I was like, I’m gonna get hurt. You know, this doesn’t make any sense. Why are you guys doing this to me? So I got in and then was the trainer at the time, you know, took me through the beginning classes. And then, you know, the great thing about you guys is I mean, everyone knew that, you know, I wasn’t in great shape, you know, upper body wise, or lifting any of that stuff. So I think I lifted the bar for the first you know, two months, which was great. You know, they watched me every time I remember Brian, you know, sneaking up behind me going, that’s enough. You’re good with that last week. But it’s something that you guys always take care of, and watch me and then try to tailor the workouts to for what I was doing for running and things like that. So I feel like I’ve gotten in much better shape than just being a runner. And believe it or not, I hate running. You know, everyone thinks I love it. And probably just like everyone to I think I hate every workout right? But I’m in the middle of it. And then when you dive in like that was awesome. It felt really good. So yes, so my, you know, the one thing is I think you bring it up often too is a lot of people leave gyms, you know, they get started, they get into a little bit, you do it for a couple weeks, and then you’ve got </p> </div> <div data-rss-type="text"> <p> the community has been so good. You know, and I know it’s overused, we talked about, you know, prototype community and what a great group it is, and things like that, but literally every single person is supportive of you. I know I’m the cute old man in the group now. So it’s kind of fun, you know, people see that I do you know, the scaled stuff and things like that. But uh, you know, every single person is pushed me and tried to make sure I do the best I can. Those of you that know the 7am class, and I think everyone was 7am classes picked up on this. But Russ Schwartz always likes to sort of pick on me and go like my Graham, you can do it. So I think everyone’s done that now from john to everyone in the class. Like Come on, Graham, you could do more than that. Because as Jonathan I I tend to be a little lazy if I can do it the easy way. I’ll do it the easy way and then when he corrects me, I’ll go but that’s hard. It’s supposed to be so it’s it’s been a great journey. I mean, I feel Much better about myself. You know, and the nutrition is another really, really big part of that. You know, I’ve taken nutrition with john and recently with Sam. And, you know, I think it’s like anything with coaching, you know, I’ve taken coaching and my real estate career and things like that. I think we all know the things we’re supposed to do. And we know, you know, if we did those things Incorporated, or lifestyle, we’d be, you know, more successful, more fit, whatever it is. But when you have a coach that kind of asks, you know, how’d you do last week? You know, what we talked about? Where are you at with this? Where are you at with that? It really, really helps. And then I’ll give one plug I meant to get tell Sam about this. And john, too, I just signed up for something recently, which I think is really, really great is a community share at southborough, at the Chestnut Hill Farm, and they give you like, a stack of vegetables, which you’ve never eaten before, half a month. And then you get to try to eat them and incorporate them in your diet, you’ve got one week to eat all this stuff. And it’s all vegetables, which normally I would just like, I don’t want those and want like a nice steak. So it’s it’s been really, really good. And it’s exciting to see what they have each time. </p> </div> <div data-rss-type="text"> <p> Michael Collette 6:15 <br/> That’s awesome. I love community shares, you get veggies they do for like meat and stuff with like different places. And that’s our thing. Now, that’s awesome, gram. And I love you that you were talking a little about training for Boston and then transitioned in started doing CrossFit training. Did you feel that that helped with your training with Boston? And then why don’t you talk a little bit about that experience, because I know the last couple years 2020 now 2021, Boston has shifted to more of a virtual. I know, in 2020, it was more of a virtual event, they had to move it, unfortunately, but what was that experience like for you? </p> </div> <div data-rss-type="text"> <p> Graham Pettengill 6:52 <br/> Well, I think the biggest thing was, you know, it really wore on my body when I first did it the first few times. And I don’t think you realize that, you know, it’s like, you think it’s all legs when you’re running a marathon or something like that, but it’s not it’s you noticed, my back hurts. You know, why is my you know why my arms tie or things like that. It’s a lot of core strength, you know, to keep you up. And then it’s like strength to you know, the stronger I made my legs and the more we did different things like that. It really helped with my endurance and things of that nature. The other thing too, is it just, you know, it makes you a little bit quicker. But also it was a little less painful to for the marathons and things like that. So, you know, the the big, big one, too, is really lack of injuries. I’ve had some nagging injuries when I’ve done them pull grinds, things like that, but with CrossFit, and then you know, and that’s the other thing too, like we talked about, the coaches are really mindful of that, too. They look and they say, you know, Graham, what are you doing for running? What do you got for long run the next day, they kind of know that a Friday, I’m here for a workout, and I’ve got a longer on Saturday, that it’s gonna be not as much pressure on me to really do all the everything there, but just really get a good stretch and things like that. That’s probably been the biggest thing, though, is not just the strength and things like that. But learning how to stretch, I mean, I think you’ve seen and john likes to joke about it too. I mean, my squats before were like, you know, maybe got down close to my knees. You know, it wasn’t anywhere near below my knees. And now I can get down, you know, pretty much below the knees, which is pretty amazing. Because as we get older, we’re gonna get less flexible, and I should be way less flexible I am now I think the strides I’ve looked at in the five years, you know, just feeling better doing different things like that. And you know, daily life, you noticed that too. So it’s great </p> </div> <div data-rss-type="text"> <p> Michael Collette 8:52 <br/> flexibility, man, it’s such an important component. And that’s the thing is that, you know, you incorporate that into every single one of the workouts you do in the beginning and a little bit at the end, but you don’t really think about the stretching that goes on when you’re actually performing the movements and like focusing on doing those movements like you putting the work into the technique on a squat. And you’re literally improving your mobility just by working the technique of that, of that movement. And you know, you’re just a perfect example of that putting in the work and putting in the dedication and be mindful of it and listening to your coaches. Thank you. Thank you. </p> </div> <div data-rss-type="text"> <p> Graham Pettengill 9:29 <br/> I don’t think I listened very well. But I do show up well show up just about every day. So that’s good. That helps. </p> </div> <div data-rss-type="text"> <p> Michael Collette 9:37 <br/> You mentioned community has a big part. You have any like stories or any like moments or things that stick out in the back of your head. I know, getting coffee on Fridays after the 7am classes is like a tradition that you that you guys do what are what are some other things or maybe you want to talk a little bit about that. What are some things that stick out in your mind that kind of goes beyond the maybe goes beyond just working out component, </p> </div> <div data-rss-type="text"> <p> Graham Pettengill 10:00 <br/> thank you. And I think that’s probably one of the most fun things that we’ve done. And you know, with 7am, and you know, getting people into that, too, it’s just, we have a little routine that we started a while ago, where all this get together and we head down to read more. And it’s probably one of the nicest parts because you kind of, you know, recap a little bit from the workout, but you also hear about what’s going on people’s lives, things like that. I know, I do not miss a Friday workout, just because I know it’s gonna be coffee afterwards. And it’s kind of a nice start to the weekend. And then I’ve learned so much. And I think everyone’s learned so much about me and my grandchildren and things like that. What’s important to me. And we have great discussions, I mean, discussions, we even discuss politics sometimes. So it’s, you know, it’s interesting and fun. And it’s been great for us to do that. The other social things, too, are just like, you know, some of the events we do, too, are just so much fun, because you get to meet so many people that, you know, and that’s when my kids kind of sold me on this was like, it’s not just a workout. It’s also getting to meet people, you know, and you guys know, I’m a member of a running club to Hopkin and running club. And that’s sort of the same thing we did we have, we run for whatever it is that we all meet for coffee afterwards. And the coffee afterwards is probably I don’t know if I’d be a runner, if I didn’t, you know, do the coffee afterwards, just the relaxing time, and meeting people and talking to them and finding out more about it. </p> </div> <div data-rss-type="text"> <p> Michael Collette 11:30 <br/> Well, you are a super social guy, man. And that, that brings me to the next thing I want to talk about is like you’ve you’ve transitioned right? You mentioned that your prior like work life was in like corporate america working on retail, and you know, opening different companies, you said specifically last was target, but you transitioned into the real estate world, and you’re one of the community business sponsors here at prototype. I know, being social is a huge part of that, because my mother in law is probably listening to this right now. Because she’s interested in it, we’d love to hear from you, is, you know, being social is a big part of like, the real estate side of things. And we’ve been in a crazy market here over the last like year or two or plus, with, with the housing market and everything. I’m sure folks would love to hear from your perspective, what that world has been like, for you, but also just like what your what you’ve seen over the last like year plus, and maybe like what your what you think is gonna happen going forward. Cool, this </p> </div> <div data-rss-type="text"> <p> Graham Pettengill 12:33 <br/> is this is kind of my, it’s fun, because this was supposed to be my retirement job. And Joanna and I, we moved, we moved, like every three years. So I think we bought and sold seven houses. So that’s 14 houses, then we bought other properties, too. But every time we bought one, we were kind of like HGTV you know, we show up for a weekend, go for a tour, look at five houses and then end up buying. So we were a realtors dream. I mean, it was awesome. We just walk in, we wouldn’t really, you know, make it too hard. We had to have something quick, we had a place for the kids and me to get started in my new job. So and we always looked and said, You know, I never I don’t think there was one realtor we ever wanted to use a get, you know that we really were impressed with their service and their follow through or things like that. So I saw a big gap for that I started in real estate is funny too, because I grew up in Greenwich, Connecticut. And my mom was a realtor. And what I used to do in high school was help her and some other realtors by like painting houses and fixing them up and getting them ready for sale. So I guess as in real estate when I was like 17 I didn’t really know it. But I think that’s the thing that was really lacking in the industry and probably still is just you know, personal contact, personal attention. Things like that. My my dad and Greenwich ran a small agency. And I think that’s my slogan to on the wall. And there is you know, personal attention you deserve. Because he was technical agency and personal attention. So I thought that was that was a great little thing for us. So, you know, it’s something I started when I first started, I didn’t know you know how I do. It’s kind of an iffy business, you can do very well, you can, you cannot but I went into it. Like everything I do a whole hog. Learn as much as I could very quickly listen to people around me and took the training very seriously to do that. And the first year I was Rookie of the Year which was great. And then pretty much a top performer top 10 right from year one. So the last few years I’ve been the top agent in my company, which is about 400 agents in the Massachusetts area. And last year I was in the top 50 for national. So it’s been good, but I’m not so happy with that I’d like to you know, share that as I’m more happy with people People who, you know, call me up and say, Hey, Graham, you know, Mike Collette used you as a realtor and he wants you, you know, he said, You’re great. So I’d like to use you too. those are those are the best clients to work for, and the best thing so. So I’ve enjoyed that, I think we do a good job, my team, I’ve got an admin, a couple people that work for me do marketing and things like that. So we tried to do things a little differently, you know, stay up to date with electronics, things like that. So that we’re, you know, on the cutting edge of that. And it’s funny, because era is called the electronic real estate agency with their company name, because they were the first ones to have a fax machine. So they were on the cutting edge of that. So when you look at, you know, what the markets been like? And it’s really funny, because Can I get into this like 12 years ago, I think. And within a couple years, everyone was talking about lack of inventory, lack of inventory. So we’ve been saying that for, you know, past 10 years, probably. So people probably think I’m making it up when they asked, you know why it’s real estate. so </p> </div> <div data-rss-type="text"> <p> tough right now, it’s because a lack of inventory. But this year, really, we saw, you know, probably the worst year ever for lack of inventory. Last year was unusual, because there was some inventory, I don’t think buyers were really interested in buying as they were now. So a couple things we’re seeing, which is really interesting in the market right now. And we saw this last year was, it’s people who lived in the cities, and we’re thinking about a moving flag, and I’ll use you and Aaron, as an example, if you guys were living in Boston, you probably be loving it right now. But then you’d be thinking, you know, maybe a couple years, if we’re thinking of family or dog pod or something like that, we’d love to be out there. So what the pandemic did was a kind of escalated that because people now are stuck in their apartments, you know, they’re, you know, 800 square foot and southie was awesome. But when all the restaurants were closed, it was it was terrible. So it accelerated that move. The other thing that really accelerate is interest rates, interest rates being at, you know, 3% I know, some people like I’d say, you know, they may go up to 4%. And people like, Oh, my God, that would be terrible. Well, I remember, you know, Joanne, and I buying a house once and it was like, nine, five or something, we were thrilled because it was under 10%, you know, under double digits. So, you know, interest rates are driving it too. And then the other thing is just, you know, the the extreme extreme lack of housing, because it’s a double edged swords when interest rates are that low. And you can’t find houses, people who own real estate are like, Well, why would I sell my house that I bought for 30 300,000. Even if I sell for 600, I’ve got to buy a new one. Now that’s more expensive. My interest rate is 3%. You know, so I’m paying like 1200 bucks a month for that in a rather than move up. So that’s kind of a tough thing to get people to realize, I think COVID at first was a driver and that, you know, people were afraid to put their house on the market, people were afraid that we would, you know, be a chaotic open house with people walking in and touching everything and coughing all over their house. And, you know, we did a very good job very responsible with it, you know, as realtors to make sure we got as many people in safely. So, you know, those are some of the things that are driving it. We’ve seen, you know, anecdotally, you know, this year, in January, February, March, we saw 3000 homes on market in all of Massachusetts, single family homes. That’s like nothing. I mean, you can look at any community now it used to be, you know, say, you know, you and Mike, we’re going out to look at houses and disagreement, I look at the four to five hundreds, in one town, there probably be 10 to 12 houses we can look at, we’ve narrowed it down to four, and we go pick those best for now. There’s one, there’s like 10 on for like, Westboro and like there’s probably like 1516 homes on the market. And then every, every weekend, the cycle out, they sell, and then we get you know, five or six more. We’ve seen now an increase, but it’s still only up to I think this today was 4500 homes on market in Massachusetts. So those are incredibly low numbers. I don’t see them, you know, going up I think this summer is going to be unusual, though, because I think we’re going to see a lot more people putting them on thinking about it. And then the buyers, you know, it’s just so frustrating right now because I have you know, buyers who maybe go out for seven, eight weeks in a row, you know, putting offers in each time and not getting a house. You know, finding when we do when we hold on to it. People are being very aggressive to their offers, which is very difficult. They’re looking at waiving contingencies. So no inspection, no appraisal, which is very, very risky. I don’t like to do To my buyers, because, you know, if you lose your job and the inspection doesn’t go, well, you’re stuck to mine that house. So you’ve got to be very careful with that. So those are a couple of the obstacles I see. But, you know, the big, big thing is, and this is what I talked to my clients too, is, it’s not, you’re not playing a price point, you’re not buying a $600,000 house or 700,000, you’re buying a monthly payment. So with interest rates as low as they are, I mean, that’s 600,000 and the nice downpayment, maybe $3,000 a month. I mean, that’s, you know, the other lines, 2800, I have two dogs. So it’s even more than that. And if you have to do that sort of thing. So, you know, while the payments are good, that’s what you want to keep looking at. My wife was the master that we used to buy houses, you know, we’d be looking at $600,000 house, and she always go well, for seven, it’s only, you know, an extra 300 bucks a month, we can get this house and not suddenly be up in, you know, way above that number. </p> </div> <div data-rss-type="text"> <p> This was just a little bit more a little bit more. And he kept doing that, but it’s a good value. And, you know, it’s a good opportunity, as we all know, I know you’re loving your house. So, you know, it’s a great thing to have. </p> </div> <div data-rss-type="text"> <p> Michael Collette 21:13 <br/> We got super lucky, because it was right. At the beginning of the pandemic, it was like March, April, and it was like, right before everything started to go up in price, because like you talked about, there’s a few factors, but it’s, you know, I think what you’re saying is well down to the supply and demand, right. And then it must be challenging to for a lot of buyers now, like based on what you’re saying, you know, a lot of full cash offers no contingencies. But also the prices of the houses are a lot higher because of that supply and demand. So when you have, like clients that you know, might be working in within a particular price range, and from what I’m hearing, you’re saying it’s like they’re almost getting too competitive for them to even be able to purchase a house that they might have been able to get a year or two years ago. </p> </div> <div data-rss-type="text"> <p> Graham Pettengill 22:06 <br/> And the key thing is that you have to remind people around remind myself to even because we’re thinking of getting a little like a place on Cape or something. This even though the price appears high. Now, if interest rates do creep up next year, even like a full point, that’s probably going to add, you know, $800,000 to your monthly payment. So, you know, the price of the home is still relatively cheap, even though it’s gone up 100,000 or 200,000, whatever they have. I mean, we’ve seen them fairly consistently going up. 5% is bad every year, the last few years. And we know that’s not sustainable. But, you know, Boston has been great. I mean, even in oh eight when the market crashed some of the communities around the West Burroughs Hopkins and things like that barely dipped. I mean, they were flat for a little bit. But, you know, not not a big dip some of the more outlying ones with more land, and when there’s more construction, those got hit a little bit harder, but they rebounded back quickly. I mean, we’re such in such a unique situation here that, you know, with between technology, pharma, things like that we have so many high paying jobs that people can afford that and I think back to your search, and I know a couple of my clients who have been successful. Everyone wants to move in ready? Okay, so those move in ready houses with, you know, the granite and the nice appliances and, you know, it looks and feels young. Those are the houses that go quickly. One of my clients just got a great house in Hopkinton for a great value. It was definitely grandma’s house. I mean, it was ugly carpet, you know, Formica counters, you know, some wallpaper, but all that stuff goes away quickly, you just got to get over that and look by and say, hey, these are things will add value quickly to this house. And they’ll do well. So yeah, that’s my tip for anyone out there now is you know, avoid the shiny pennies, I like to say, because everyone’s gonna want those, you know, it’s something that we can just do, you know, get a hardwood guy to come in or, you know, vendors like that and take care of it. That’s great. And that’s the other really good thing about the community that we’re in here. I mean, I’ve met so many and you’ve you’ve done a great job too with you know, connecting the vendors with each other. You know, I call Jeff foster up for anything you know, real quick takes care of me. Then I’ve got a Scott dryer with insurance. He’s phenomenal with any problem you have anything he has, I mean he’s got that same energy you see in the gym out there with his business so you know, they’re great people and you know, you can trust them which is really good. So yeah, there’s some fantastic folks. </p> </div> <div data-rss-type="text"> <p> Michael Collette 24:52 <br/> This guy he’s a good guy to golf with just like you are which is I know that’s probably one of your favorite hobbies to trade getting out on the on the on the court. Today, when did you start playing golf By the way, when did you that becomes something you love and you, you why you tell people because I don’t want to, I don’t want to spoil it. But you’re out there like everyday ripping around the course and trying to set the course record land speed record. </p> </div> <div data-rss-type="text"> <p> Graham Pettengill 25:15 <br/> I just set the speed represents that he got to the records. As a golf golf is funny though, because my parents were members of a great club in Greenwich. And I had the opportunity to take lessons and do all that stuff. And I absolutely hated because as a kid, if you’re not good at something, it’s horrible, you know, so I think I took a lesson at 13, when played with someone once and I had like a 13 and a 14 on too old and I was like, I’m out of here. And I won’t do this anymore. So I gave up on it. And then the funny story is, then when we were like 18, we used to sneak on a lot of courses. So we we’d run around play, you know, the back nine are a bunch of really nice courses down in Connecticut. It’s funny, because some of my friends are members of those courses now. And they say yeah, I had to join because I just see what the front time look like. So I I never played, you know, played a little bit, you know, kept doing that. And then it’s just been been really nice to have the opportunity to play some cool courses and things like that. And some friends who have some good ones too. So, yeah, golf is fun. But golf to me. It’s like CrossFit. I mean, CrossFit, I wake up in the morning, you don’t always feel great, you know, in fact, many mornings, I’m like, I don’t think I can go do it. I’m a little stiff too much. But once you get into the gym, it’s like, everything goes away again, in the stretch, you do this, everything’s awesome. And the golf course is the same way. Cuz you know, all of us have stressful jobs and things like that. things going on, and you get out there, you know, it’s just all sudden, you’re outside. It’s beautiful. You know, I don’t play well, but doesn’t matter, you know, still pretty place and, you know, lots of grass, and it’s awesome. </p> </div> <div data-rss-type="text"> <p> Michael Collette 26:57 <br/> I think one good shot to bring you back. Maybe was the higher pipes putting those good jobs together, I’ve learned how to learn that we’re sure that I’m tired. But I’m so alright, so golf has to be your one of your favorite hobbies? Because that’s that we’re getting into our Spitfire around the questions here, Graham. Is that is that confirmed? Or what are your other hobbies outside of you know, working out? Maybe time spending your family and know your you know your grandfather now. So what are your your favorite hobbies and things new? </p> </div> <div data-rss-type="text"> <p> Graham Pettengill 27:33 <br/> Yeah, I think, you know, golf is obviously awesome. But I love spending time with Cooper Cooper’s two years old, and my little granddaughter Blakey who’s seven months old. But Cooper’s amazing, because my kids like to laugh because I definitely probably have a DD or something like that, where I’m kind of all over the place all the time. And a two year olds the same way. So it’s awesome. I mean, we can go look at you know, a bird and then go see a cricket. And then we’ll go look at an ad. And we go run around, we went to, we took him, I took him swimming the other day. And we got to go while we waited for the pool to open up. We got to go sit on a golf cart. And then we got to go look for turkeys. And then we got to go watch where they store the golf carts, which was the coolest thing in the world for him. And then we got to watch them clean the golf carts. So it was you know, for me, that’s perfect. We did 10 different things in five minutes. And, you know, Brooke and Caitlin were playing. That’s kind of the way I schedule my day too, which is they don’t understand how I could do it. But it’s like, you know, like today I’ve got you know how to call it like the gym first and then a call a 30 then this one a 10 and another call and then I’m going to try to play golf later. So you know, and I squeeze everything in. So I’ve got like 15 minutes between each one because that’s a waste of time. Otherwise, I got nothing to do in the middle of those. </p> </div> <div data-rss-type="text"> <p> Michael Collette 28:56 <br/> I can relate to that stuff for sure. Next question, Graham in the Spitfire around is what’s your favorite movie, and TV show of all time? And also to add to that, what are you currently binge watching if you’re binge watching anything right now? </p> </div> <div data-rss-type="text"> <p> Graham Pettengill 29:13 <br/> Alright, so the movies are hard to get because everybody’s got a bunch of movies they’d love. My wife laughs at me all the time. She’s like, you seen that movie seven times. I mean, like a Denzel Washington movie. I could watch again and again, I mean, mattifier, things like that. But Apocalypse Now it’s probably one of my favorite movies. Just because it’s got a Charlie Sheen in it. And what’s in it, Robert Duvall and just some of the lines that are just phenomenal, you know, the smell of napalm in the morning. And then it has the doors for a soundtrack and rolling stones. I mean, he can’t beat it. So that one’s pretty cool. It’s a little hard to watch though, because it’s 79 was when it came out. So it’s a little older cinematography. I’m going to go old again, too. On famous favorite TV show we used to love to watch 24 we then that was just the coolest thing because every every day, we learned some important life lessons from that, you know, I always told my daughter that Yeah, I would sacrifice her for the terrorists because I know we’re gonna die anyway. So when they say that when they say they’re gonna kill you, your daughter’s like, you know, they’re gonna kill them. So you might as well jump now and take care of it take action quickly. Because they always like to be hearing Yeah, and then stuff we’ve been just we didn’t really want binge watch a lot. But we did get and it’s funny too. Because at the gym, and I coffee we talk about you know, what are you watching? What are you doing on TV, things like that, and shits Creek came up. And that’s just a really funny, funny show. And then we just started the crowd, which is kind of interesting, but we got to get into that one a little bit more. </p> </div> <div data-rss-type="text"> <p> Michael Collette 30:52 <br/> Cool. I like how you referenced the doors and the Rolling Stone? Because that brings me to my next question, which I think I know the answer. What is your favorite band or musician of all time? </p> </div> <div data-rss-type="text"> <p> Graham Pettengill 31:05 <br/> favorite favorite band is definitely the Grateful Dead. Have that plan all the time. It’s my thing. There’s a lot of artists that I like to which are, which are cool. So we’ll get back to that. But the dead are fine this because I used to follow him as a kid. And I didn’t follow like, I mean, like, you know, seven states and like nine days, I think the most we did was like Vermont to Portland, Maine. I think that was about it. And then a couple others, I mean, and then we went to Portland, Maine, you know, when my buddies was like, oh, they’re playing in Wisconsin, two days, we should go there next. I’m like, we didn’t mind driving, hours to go do that. But we saw some great shows. A good friend of mine is friends with a lot of the guys who play in the dead too. So we got to actually meet some of the guys backstage to things like that. So that’s awesome to know that but they’ve been fun. And I think now, it’s pretty incredible to watch them because with john mayer, it’s like an entirely different fields of music. It’s still the same music, but it’s got a really good bluesy feel to it. It’s, you know, and it’s bringing a lot of young people to hopefully keep the band going. So see what the next iteration of the Grateful Dead will be. But I think it’d be awesome. And that’s my deal too. I can’t wait to either run a marathon with Cooper and maybe take him to a dead shell. So it’s a ways off to see if we make it back. </p> </div> <div data-rss-type="text"> <p> Michael Collette 32:30 <br/> That’s awesome. Two things on that is one is I know you’re going to love so you loving the endurance sort of stuff. And then also music. Our rover crows event is happening again this year, September at Chadwick Stokes, in the Pintos are playing one of three additional bands, food trucks, beer, all that fun stuff, it will be the fitness and fitness and, and music festival coming together. So you got a you better make sure you make a team team before rolling 21,000 meters 21 and 21 is a is a theme. So it’s like a half marathon row and a team of four. So it’s, it’s going to be a lot of fun. And I’m sure that you’ll if you can make it epic either. Get that team of four together maybe Caitlin and john and Brooke and be on a team with you or something. I think they would dig it. There’ll be a fun time. They’ll be family and family and kids and family friendly as well. </p> </div> <div data-rss-type="text"> <p> Graham Pettengill 33:22 <br/> wouldn’t miss it fun to sponsor that event. That’s a really nice charity to they have put together for it. </p> </div> <div data-rss-type="text"> <p> Michael Collette 33:27 <br/> Yeah, it’s awesome. Calling all crows is awesome. And then the second thing I want to ask you is what’s your favorite dead song? Now one down. Ha Hmm. </p> </div> <div data-rss-type="text"> <p> Graham Pettengill 33:38 <br/> I don’t know. I guess it’s I guess friend of the devil probably is one of my favorites just because I got to see them play acoustic. But uh, you know, also like birth, I just killed the drums and things like that, you know, and but, uh, I guess it’s the other one. I don’t know. I don’t know. I guess I guess friend of the devil is probably one of my favorites. Spinning around with that one. Yeah. Especially when you hear some of the new singers sing it to like Bob Weir’s done it with. I forget her name a couple of just incredible new women singers who are out there now. It’s phenomenal. </p> </div> <div data-rss-type="text"> <p> Michael Collette 34:16 <br/> Awesome, man. Well, Graham, love and in the community conversation talking about a little Grateful Dead. I know my my father model appreciate. Appreciate that when you listen to this. Appreciate you being a community conversation today. appreciate all you that are listening tuning in. Again, we do a new community conversation every single week to get your week started. So tune in. We are broadcasting on Spotify, also on YouTube and on our website. If you’d like to be on a community conversation, you’re a part of the project community to let us know we’d love to have you on and again, Graham, thank you for being on. appreciate having you man. </p> </div> <div data-rss-type="text"> <p> Graham Pettengill 34:51 <br/> Thank you, Mike. Have a great day. You too. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-25-the-community-conversation-graham-pettengill-fitness-real-estate-family/"> Ep 25: The Community Conversation Graham Pettengill Fitness, Real Estate, Family </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 24 Jun 2021 16:45:00 GMT http://www.prototypetraining.com/ep-25-the-community-conversation-graham-pettengill-fitness-real-estate-family/utm_sourcerssutm_mediumrssutm_campaignep-25-the-community-conversation-graham-pettengill-fitness-real-estate-family thumbnail http://www.prototypetraining.com/the-community-conversation-nutrition-edition-7-tips-for-better-summertime-nutrition/utm_sourcerssutm_mediumrssutm_campaignthe-community-conversation-nutrition-edition-7-tips-for-better-summertime-nutrition Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype!  This episode of The Community Conversation is a SPECIAL EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on The post Ep 24: The Community Conversation Nutrition Edition – 7 Tips For Better Summertime Nutrition appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/06/Undereating.png" alt="A man and a woman are standing next to each other on a poster for the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype!  </a>  This episode of The Community Conversation is a SPECIAL EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-23-the-community-conversation-nate-oram-step-by-step/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Russo will be discussing <b> The Top 7 Tips for Better Summertime Nutrition </b> . If you’re looking to learn more about nutrition for yourself or pick up some good eating habit tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Jon 0:00 <br/> Right. Thank you for tuning into the community conversation brought to you by a prototype training system home of CrossFit prototype seminar back with another nutrition episode to help provide you with some education and strategies to better your nutrition while still having a social life. There’s a lot of misinformation on nutrition, and we aim to provide you with some clarity. This week, we’re going to give you seven tips for better nutrition during your summer barbecue. </p> </div> <div data-rss-type="text"> <p> Sam 0:25 <br/> Yes, so um, before we start, we definitely want to touch on the things we’re going to talk about today are meant to help really anyone eat better in general, but we definitely have more of a focus on like maintaining weight or weight loss as you enter into summertime parties and barbecues and lots and lots of social events. So with that said, john, do you want to take it off on tip number one? </p> </div> <div data-rss-type="text"> <p> Jon 0:55 <br/> Yeah, we’ll dive right in. So tip number one is to go in to your summer event with some what have a plan. So having somewhat of a plan can be towards the event itself. But it should also be for the day as a whole. So Sam, what are some common things that maybe your clients have expressed to you, or maybe you’ve heard that when a social event comes up, other things change, and </p> </div> <div data-rss-type="text"> <p> Sam 1:26 <br/> I know exactly where you go with this job. So yeah, I think I’ve heard quite a bit that, oh, I have this big event tonight, I’m just going to not eat until I show up at four in the afternoon. Which as we know is not great if you listen to last week’s we talked about under nourishing your body, and that would be doing so. So you want to make sure that you’re still tackling your day with a plan in mind of eating probably normal breakfast and lunch, if you have an afternoon party, and then planning for a dinner that may or may not, you know be a typical dinner for you. But you don’t want to just like not eat all day, because you’re not gonna feel great when you go into it. So that’s definitely step number one another plan. And another thing I’ve had clients do in the past is if someone’s tracking macros, to plan for it to say like, Okay, I know that I’m bringing this dish, so like, I can put that in my My Fitness Pal. And I plan on eating this anyway. So I might as well like, see where it fits into my macros. </p> </div> <div data-rss-type="text"> <p> Jon 2:32 <br/> Right, I actually thought you’re going a different direction. With that I thought you were gonna say that they just save all their macros for just and then they just have like 2000 calories of alcohol. Um, yeah, going over the plan and we, you guys can probably have a pretty good idea of what types of foods are typically going to be at a barbecue, or, I don’t know, some special event, you’re going to usually you’re gonna have some general idea of what type of food is going to be available. So you can plan ahead by having some of those food choices in mind and having a rough idea of how much food you in, tend to eat in the evening. So that way, we’re also not like being overly restrictive earlier in the day, because you, you know you want you don’t want to go into that summer event or that barbecue just being like, starving, because right away, you’re probably going to right away, like have a hard time with managing the other six strategies that we’re going to give you guys. So step number two is slow down and enjoy yourself. So why is it important, Sam to like not eat really fast. </p> </div> <div data-rss-type="text"> <p> Sam 3:46 <br/> So it takes a while when we’re eating for our stomach to signal the brain that like we are full anyway, that’s like a long connection to make. So on a regular day to day basis, either like, slow down and eat your meals like bite by bite, I tell people all the time, put your fork down between bites, like set a timer if you need to, and make sure that it takes you longer than 10 minutes to eat a meal. Because we’re so used to this like super fast paced life that we live in that we’re just like shoving food in our mouths whenever we get a chance. And if you actually like slow down and eat in a much slower pace, then you can better figure out like when it’s time to stop eating. Because your hormones have signaled your body that you’re done. So slowing down in general is a good thing. But it’s also really a great thing to do when you’re in a social situations. Like one it’s not great to talk with food in your mouth. That’s like not polite. So make sure that you’re slowing down having conversations anyway. But like you said, if you’re not eating all day long and then you go to the cookout and you just like gorge yourself on food right off the bat and like you’re probably not gonna be feeling that great anyway. </p> </div> <div data-rss-type="text"> <p> Jon 4:54 <br/> Right? And that goes like hand in hand with like, beverages desserts like things that are just like easily, like, not overly feeling in general, which kind of brings us to number three, which is be more mindful. So what’s the difference between slowing down and being mindful? </p> </div> <div data-rss-type="text"> <p> Sam 5:14 <br/> Mindful is almost like how you make the choices. So it’s like when you decide like what you’re going to eat or drink, like, what are you putting on your plate, like making the choice to slow down, being mindful, just kind of thinking about things as they’re happening. From the moment you decide that you’re hungry, to the moment you decide that you’re done, john, you want to talk about like, ways we can be more mindful. </p> </div> <div data-rss-type="text"> <p> Jon 5:37 <br/> Yeah, just being like intentional, I guess, um, if we go with some of these other strategies that were that we’ve already mentioned, with, like kind of going in with a plan and slowing down, those are two things right there that are already setting you guys up for being more mindful, in general, as you’re already thinking about the situations you’re going to be in, you know, what’s going to happen if we kind of ignore some of those, those hunger signals by you know, consuming really quickly and kind of not really paying attention to what we’re doing while we’re doing it. This is why it’s a good strategy to not like sit in front of a TV and eat because it’s really hard to be like mindful and do that. And so when you’re at a summer barbecue, and you’re socializing, just be like mindful about, you know, what you’re doing in general, it could be, you know, it could be if you’re very been there for an hour, and you’re already on your third drink, that’s probably a sign right there that maybe we’re not being really mindful about the rate of how quickly we’re consuming some things. So we just pay attention to some of those small little things. As we mentioned, those can go a long way. Number four, is kind of what’s going to help you guys feel better in general. And it’s definitely a lot easier to be mindful and slow down. And things like this as if we have some of these foods present on our plate, which Tip number four is, have some protein, have some vegetables, have some fruits, how some of those things that we know are going to be hard to eat relatively quickly, and are going to be more satiating. So they’re going to keep you feeling a little bit more satisfied, they’re probably going to provide you better energy. And it’s hard to eat those things really quickly, because they all require you to chew your food, you know, thoroughly before taking another bite. So if we’re to decorate our plate, Sam, you know, what’s like a general idea of like, maybe what that should look like to have some balance where we can still enjoy some of those things like the potato salad and some of those things, but we still are making sure that we’re nourishing ourselves. </p> </div> <div data-rss-type="text"> <p> Sam 8:00 <br/> Yeah, so let’s talk through this. Um, so let’s like, base it off real cookout foods, like hotdogs, hamburgers, maybe some grilled chicken, like probably a fruit salad, maybe some grilled vegetables, you got a potato salad in the mix. So if you’re making your plate, like having a hamburger would probably be your protein or like a piece of grilled chicken over something like a hotdog, which where you have like a hamburger and especially if he’s a chicken would be leaner meats, then a hotdog and John’s laughing because I’d literally told him that I had hotdogs for lunch today. It doesn’t you can’t have hot dogs. It’s saying like if you’re doing this and being mindful and going in with goals in mind, choosing a leaner protein, like a piece of chicken or like a hamburger even. And like maybe only one and not threewould be good ways to like start building your plate, get some protein in there because like john said, it is more satiating, it’s gonna digest a little bit slower and it’ll keep you fuller for longer. Then from there to add in, like I said, a fruit salad would be awesome. And then some vegetables. Potato Salad is definitely going to have more fat content than like maybe some grilled asparagus. I’m not really sure what kind of vegetables people normally make at a cookout. But you know, like filling it up with things like that and choosing foods that are going to be high volume, low density. I’m sure in some other capacity. JOHN, we’ve touched on that, like proteins and carbs have four calories per gram versus of fat that has nine calories per gram. So something like a potato salad. Well delicious is like made I think with mayonnaise, right? </p> </div> <div data-rss-type="text"> <p> Jon 9:43 <br/> Yeah, most of the time. </p> </div> <div data-rss-type="text"> <p> Sam 9:44 <br/> Yeah. So like, that’s something that’s going to have a higher fat content and so like gram per gram is already going to be higher in calories than something like a fruit salad. </p> </div> <div data-rss-type="text"> <p> Jon 9:55 <br/> So even being able to like identify some of the foods that are on your plate, as to Is this a protein? Or is this a mystery like, you know dish that maybe has like quite a few different ingredients in it that might be hard to have an idea if it is going to be like you know, something that’s going to be filling you out or something that might be something that you might want to be more mindful with the portion size. Yeah, now my good rule would probably be just making sure your plates colorful, right, just having like some color on your plate, if it’s just like all just like red and yellow, then maybe, maybe add like, a good chunk of veggies to add some more food volume, so you don’t have all chips. </p> </div> <div data-rss-type="text"> <p> Sam 10:36 <br/> Its a game you play with their kids, I don’t know someone has probably played once or twice the stoplight game where you got to have three colors to make it a complete meal. Same thing applies to adults, we should also be eating fruits and vegetables. Ketchup is not a vegetable. Nor are potato chips. </p> </div> <div data-rss-type="text"> <p> Jon 10:53 <br/> It is a color though. So. Um, alright, so tip number five guys is going to be know your environment. So we have a general idea of what the environment is going to be like at a barbecue, right? We know that there’s probably going to be you know, some appetizers is going to be some stuff on the grill. There’s usually going to be alcohol, there’s usually going to be what like snacks, snack dishes, like usually a table that has like chips and dip, like maybe chex mix, like those types of things. So what’s in what’s like a strategy for how can we utilize knowing what that environments going to look like? And you know, some situations you might we might get into Sam. </p> </div> <div data-rss-type="text"> <p> Sam 11:39 <br/> Yeah, so if you know you’re a grazer, maybe don’t stand right next to the chip bowl. A good idea is like to fill your plate and walk away. And like actually sit down and eat. If you know that you’re going to be socializing, and you like to have a drink in hand while you’re talking to people. Like maybe you do something where you’re going to like, fill up a cup, and then like, no, you’re not going to refill later. Basically like it this kind of goes along with going with the plan, like you know yourself as a person, you know, what you’re going to do in these situations, and you know what the situation is gonna be like, so it’s like making a choice to remove yourself from maybe like a stimulus that’s going to cause you to either overeat or kind of stray from your goals. JOHN, do you have any, like specific tips on this one? </p> </div> <div data-rss-type="text"> <p> Jon 12:29 <br/> Yeah, so Lisa zandu eggs always brings pretzels that have like melted chocolate on it. For me, personally, I can’t stand next to that, because they’re so good that I’ll eat like 15 of them while I’m like talking to someone about whatever it is. So just kind of have like an idea, like Sam mentioned is like, I wouldn’t say they’re trigger foods, they’re just foods that taste really good. And if we’re are talking and socializing, it’s kind of like watching TV or maybe not being overly mindful about how much we’ve had, or how quickly we’re consuming those little, those little bites. So if you are like posted up like right, next appetizer table, maybe you just want to kind of relocate yourself, like at least out of arm’s reach. So then you’re not, you know, being tempted to kind of just pick at some of that stuff. But um, that’s definitely one that I struggle with sometimes is one year, like around some that really good food is like not, you know, not kind of going up there like multiple times, just kind of, again, it all comes back to being mindful, you know, knowing like kind of what you’re what you’re doing, but I’m definitely not standing next to the table. </p> </div> <div data-rss-type="text"> <p> Sam 13:48 <br/> So number six, and I accidentally almost spoiled this one for everyone. Number six, john, tell us about step number. Tip number six. </p> </div> <div data-rss-type="text"> <p> Jon 14:00 <br/> Number six is what we’re all going to do and no one’s telling you not to do this. Okay? Number six is limit your calories from alcohol. Okay, so what does that even mean? That means exactly what it is, is having a pretty good idea of how many calories are in the alcohol that you are drinking. So if someone brought my ties to the barbecue, maybe you want to have one of those in that’s it. Maybe you want to yell to have it. Gail to know How good was it, but that’s probably something we want to be mindful of is like, Okay, if we were to look at a muy Thai So Sam muy Thai is like, is it rum? Is it another alcohol and then it’s like some fillers and juice primarily going to be like any cocktail in general is primarily going to be some form of soda, some form of juice and then it’s going to have some alcohol in it. So if we can limit the amount of those fillers that are making that drink tastes really good and also maybe making us not realize how much alcohol is in it when we drink too much too It’s also hard to be super mindful. I mean, we’re, we’re, we’re like, a goal of drinking is to not be mindful. I’m not really trying to get obliterated let’s get Um, but yeah, so what are some what are some popular drinks now that you know might be something if you are going to be having more than one drink? What might be some better alternatives? </p> </div> <div data-rss-type="text"> <p> Sam 15:36 <br/> Okay, yeah, so I’m the worst person to ask about this question. Because you guys know I would rather eat a cupcake than drink an alcoholic beverage so I will do so. But so if you’re like deciding on an alcohol like if you are mix it like just simple like jack and coke, right? Like, you can drink Diet Coke, and have that as like a no calorie mixer for your mixed drink whatever it is, like a vodka soda if you’re a mixed drink person gin and tonic, or like gin and diatonic, or something like that. But we’re like a diet cranberry juice if you’re doing like vodka and cranberry juice. Yeah, or even just a splash or like mixing it with like a no calorie drink and some like Mio or whatever those like crystal like drink powders are just finding like a lower calorie mixer would be a good day </p> </div> <div data-rss-type="text"> <p> Jon 16:26 <br/> right now there’s seltzers like the white claw the truly there’s like so many different ones now, but they’re all roughly like the equivalent of a Bud Light. So if you are like a beer drinker if you already have three or four bud lights it’s probably going to be the equivalent of having like one tree house Sam doesn’t know a tree houses because I like tree house. I really okay. I was like Sam was under a rock if she doesn’t know the the IPAs, Cade those 16 ounce beers, those are typically going to be a little bit heavier. So if we, if we know that, you know in that environment that that beer of choice is something that you don’t want to limit to just one. I probably wouldn’t have it. Know yourself though. Like Me personally, I love those beers, so I’ll have one and then I won’t drink anymore. I wouldn’t like have like, five bud lights cuz I don’t really like bud lights. But nowadays, if you’ve never had a Natur day those are like, like Natty ice, but it’s like, it’s like pink lemonade beer. It’s like, it’s like really good like summer beer. But it’s like it’s like 100 calorie like Bud Light, but it actually tastes good. Like fruit. Tastes like tastes like lemonade. Oh, what is beer? </p> </div> <div data-rss-type="text"> <p> Sam 17:47 <br/> Like a sour? </p> </div> <div data-rss-type="text"> <p> Jon 17:48 <br/> Yeah, I guess kind of like a sour? It’s not like a it’s like a lighter. Yeah. It’s like refreshing things guys drink that. Yeah. </p> </div> <div data-rss-type="text"> <p> Sam 17:58 <br/> Yeah, I mean, we can also like alternate. So have you know you like IPAs, or treehouse, or any of those craft beers like having one and then like having one or two or three glasses of water before going on to the next drink is a nice way to like, write calories. </p> </div> <div data-rss-type="text"> <p> Jon 18:13 <br/> Yeah, you’re right, you’re going to be somewhere for like, five or six hours, probably unreasonable to say, Okay, I only have one drink. But yeah, that’s, that’s probably more of like, you know, being mindful of spacing out how quickly Are you consuming some of those things. If you’re a big beer drinker, and you know that you can put them back pretty quick, but you’re like, yeah, I want to lose some way, then those are definitely calories that aren’t going to be filling. And they’re also not going to help you in the gym, feel your best. So if we don’t overdo it on the weekends with that type of stuff, then it’s going to be a little bit easier to you know, get to your goal. Um, the last tip, final tip, probably most important tip is don’t beat yourself up all the time. Like if someone has a bad day, Friday wasn’t the best nutrition day, maybe overeat or over drink. It’s all start on Monday. But what is the point of waiting until two more days of poor eating to go ahead and try to get back on track. The best thing to do is just try to get back into your normal like routines. What would you say? Like if you did have a day, Sam, where you? You know, I don’t know. Maybe you just over ate like maybe you stayed up till like one in the morning like you were just tearing it up. What would you do yourself to feel better as soon as possible, like what would be the best thing you could do the next day? </p> </div> <div data-rss-type="text"> <p> Sam 19:42 <br/> Honestly, next day, like start the day with a ton of water. Yep. And then just go back to normal. Have a breakfast that like you can tolerate depending on how you feel when you wake up. So like maybe it’s some fresh fruit, maybe it’s some eggs maybe it’s just like a piece of toast because that’s what your your Feeling for when you wake up the next day and then just kind of get back in routine. Like if you’re feeling good enough to go out for like a walk or maybe do a full workout. Go for it. Like just because Saturday wasn’t like the day that you expected it to be the time. JOHN, was it you that gave me the toothbrush analogy? Or is this something that I heard somewhere else? </p> </div> <div data-rss-type="text"> <p> Jon 20:20 <br/> What’s the toothbrush analogy, </p> </div> <div data-rss-type="text"> <p> Sam 20:21 <br/> like if like, after the party, you don’t brush your teeth, because you pass out on the couch, like you don’t not brush your teeth. The next morning, like you just wake up and you brush your teeth. Like, it’s just like, if you miss, if you miss it, you do it again the next day. It’s not like, oh, man, I didn’t brush my teeth last night. Now I can’t ever brush my teeth again. Or like now I’m gonna have to wait till Monday to brush my teeth. </p> </div> <div data-rss-type="text"> <p> Jon 20:43 <br/> I haven’t heard that one, I would I use the stub the toe. So if you like stub one tell you the stub. Like just because like you had one, you know, one off step. It’s not gonna there’s no reason to go ahead and just destroy your whole body for another few days. Or, you know, one day though, is off. But um, yeah, I mean, it’s probably going to happen at some point this summer that it’s not going to be led, there’s no reason to aim for perfection. consistency. And this is like a really good one too, that I think a lot of people hear, but they don’t know what it means what is be consistent mean? </p> </div> <div data-rss-type="text"> <p> Sam 21:22 <br/> Just means that like, you got to find a way that you can make choices over and over and over again. And they are easy for you to make and feel good for you to make and that you’re not worried about perfection. Where john and i like we have talked about this multiple times, like I have candy every single day, because there is not a chance in the world that I’m not going to have these candy in my day. And so if I worried too much about like being perfect and eating like, quote, unquote, clean, like I would not be able to have that. And I wouldn’t be able to do that for a long period of time. Like there would be no consistency. Because one day I’d be like I’m missing out on this piece of candy. Like I’m, I’m gonna go crazy. And so for me, consistency is like eating well, for the most part, but also making sure that I can fit candy in my day. And john, I know you’re kind of the same way with your cereal like you have that every day because like that’s the thing that helps you stay consistent and like eat well, day after day after day. And do it for a long period of time. </p> </div> <div data-rss-type="text"> <p> Jon 22:26 <br/> Yeah, I’m not absolutely I think some people think consistent as like, I have to eat bland, I have to eat the same types of foods every single day, when in reality, it’s just just have some form of an eating schedule that you stick to and have some portion control with what you would normally have, I don’t think most people have like a different recipe every day, right. So you’re probably just not over complicating things too much just to just to simplify things like be consistent when you’re at your barbecue, you’re not going to be doing the same thing as you did when you weren’t at the barbecue. But be consistent with how you behave. And what you would normally do. If you normally on a Friday or Saturday would have one or two drinks, then have one or two drinks. And if you have three, it’s don’t beat yourself up. It’s not the end of the world. And it’s really in hindsight, not that big of a deal. It’s more how you respond to the off day, if you had a day that you didn’t see as being the most consistent as of days. How do you respond to that is how you’re going to actually long term be able to be consistent over time. Sam and I are big proponents of enjoying your life and not doing anything that you can’t see yourself doing forever. So unless you plan on avoiding barbecues and plan, avoid social events, you have to learn how to be able to handle those situations. And a lot of it is mindset, right? Like just how you think about, you know, if I eat this food that I don’t have the best relationship with, that means I’m doing something wrong. And that’s kind of what we want to get out. You know, work on not having that relationship with food that we have something that is not the best of quality, like, I don’t know, someone brought cheesecake to the barbecue and you ate that, that doesn’t mean you did anything wrong, because there’s no moral value to that food. It’s just something that may not be the most nourishing. So we, you know, we have it and we enjoy it. And then you know, we probably don’t do that every single day of our life, having, you know, multiple different things that we wouldn’t typically have in our day, but that doesn’t mean that you’re not being consistent. It’s more how you respond. It’s kind of a cycle right Tim like, you know, Monday through Thursday, just being overly restricted in the weekend kind of beating yourself up because you have like Friday where if you’re an invited mean that you don’t you’re not able to have your normal that it’s like, out of control. It’s more okay we want to break that cycle. We don’t want to have to, you know, the weekends just be hands up in the air don’t know what to do. </p> </div> <div data-rss-type="text"> <p> Sam 25:12 <br/> You just posted a graphic on that. For anyone listening if you don’t follow john on Instagram do it he posts a lot of great content. Like all the time a lot of scientific articles broken down into very easy pictures for you to comprehend </p> </div> <div data-rss-type="text"> <p> Jon 25:25 <br/> A lot of stuff from people that are much smarter than </p> </div> <div data-rss-type="text"> <p> Sam 25:28 <br/> people with better graphic design skills. </p> </div> <div data-rss-type="text"> <p> Jon 25:30 <br/> Yes, graphic design skills for sure. So guys, that was that was the seven tips to help you guys this summer. So just to recap seven tips guys, go into the day with a plan. Okay, let’s try to be let’s try to slow down and enjoy yourself. Be more mindful, have some protein fruits and vegetables on your plate. kind of understand your environment and some of the situations you might put yourself into limit liquid calories. And don’t beat yourself up if you if it wasn’t, you know, in your standards of normal nutritional day. Yeah, guys. That’s all I have Sam anything. </p> </div> <div data-rss-type="text"> <p> Sam 26:16 <br/> No, that’s it. Closing as always with. Thanks for getting this far. And if you have any questions or want help with your nutrition, reach out to us or schedule a free nutrition consultation. You’re here to answer your questions. And also if you have any topics that you want us to cover on this podcast, please let us know. The more the merrier. We want to actually directly address all the questions and concerns that you might have. So yeah, reach out to us. We’re more than happy to talk nutrition with you. And we’ll see you guys soon. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/the-community-conversation-nutrition-edition-7-tips-for-better-summertime-nutrition/"> Ep 24: The Community Conversation Nutrition Edition – 7 Tips For Better Summertime Nutrition </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 20 Jun 2021 14:47:00 GMT http://www.prototypetraining.com/the-community-conversation-nutrition-edition-7-tips-for-better-summertime-nutrition/utm_sourcerssutm_mediumrssutm_campaignthe-community-conversation-nutrition-edition-7-tips-for-better-summertime-nutrition thumbnail http://www.prototypetraining.com/ep-23-the-community-conversation-nate-oram-step-by-step/utm_sourcerssutm_mediumrssutm_campaignep-23-the-community-conversation-nate-oram-step-by-step Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype!  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 23: The Community Conversation-Nate Oram (Step By Step) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/06/Nate-Oram.png" alt="A man in a green shirt is standing next to a family" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype!   </a> The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-22-olivia-harwood-a-prototype-og/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> This is our 23rd episode of The Community Conversation and I am SO PUMPED to introduce our guest Nate Oram. Nate has just had his 3 year anniversary at Prototype and he has made that time count! He’s a family man through and through, coaches his kid’s youth sports teams, he’s born and raised in Nova Scotia which means he’s a big-time hockey guy! This is a great episode because Nate is just a great guy and we are pumped for you to get to know his story a bit more today! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Michael Collette 0:03 <br/> All right, we are live with the man. Nate Oram thanks for being on the community conversation saying, man. </p> </div> <div data-rss-type="text"> <p> Nate Oram 0:10 <br/> Thanks for having me, Mike. And I love the music that you’ve added in, man. So chill the strings going and like the keys. </p> </div> <div data-rss-type="text"> <p> Michael Collette 0:17 <br/> I’ll add some bass, it’s more relaxed. I’ll add some bass in there for you soon. So, uh, so Nate, why don’t you gonna give everyone a little bit of information on like your, your journey, here prototype but also your fitness journey in general, or you’ve been here for a little while now. You’re stuck here in the morning. Great personality that everyone loves. So once you kind of give everyone that doesn’t know you a little bit more information on on Who? Who? Who evil Nate really is. </p> </div> <div data-rss-type="text"> <p> Nate Oram 0:51 <br/> That’s no good call. Yeah, no, it’s very light. We keep it light. So hey, well, first of all, thank you for having me on. It’s a It’s a pleasure and an honor. Actually, you know, it’s funny, I just got my three year anniversary email from prototype on like Sunday. So, so I guess yeah, I’ve been I’ve been at the gym since 2018. But to kind of take a step back. I grew up as many people know, in eastern Canada. So I’m from Nova Scotia, which is just like east and south of Maine. Like if you look on the map, it’s like the baby’s arm holding an apple kind of looks out in the water. So it goes like Maine and then New Brunswick. And then Nova Scotia is down there. So that’s where I grew up. And Brian has ties to there as well. So but no growing up, I played a ton of of hockey, you know, from a young age, and played competitively till I was about 21. And so there was a lot to do with hockey, skate in the offseason skate in the summers. When I was like 13, or 14, I started lifting weights in the offseason as well. And there was one there was a cut, there were a couple of summers, where there were a group of like hockey players, you know, ages like, you know, 14 to 20. And we would get together like two or three nights a week at the rink and they had like a weight room upstairs in the rink, and we were just blast like loud music. It was the same album every time. But it was an Our Lady peace album to the Canadian band. But I just remember, you know, the music every time I listened to that album, like Oh, man, I remember doing like, you know, decline benchpress with my buddies, they’d we’d have to lift the bar up onto each other, right? Because it was just exactly, no, but I mean, so I’ve always been into fitness, I played soccer, I went to private school. So you know, similar to live, we had to play three sports a year. So I played rugby, played soccer, played hockey. And I guess I guess being active and, you know, keeping my body moving is important for me. When I was in the 10th grade, I was diagnosed with Type One Diabetes. And so remaining active is a huge part of helping my blood sugar. Keep a good level helps avoid like spikes and that sort of stuff. And it’s I mean, it’s something that people probably notice, like, I’ll check my phone at the gym and see what my blood sugar is I have a continuous glucose monitor that I wear and I have an insulin pump and thankfully it was like now talk to each other and they kind of help but there are still times when I have like kind of like emergency like sugar lows and I have to like crush like Gatorade and granola bars. And sometimes before the clock starts I’ve got to have like an applesauce and our granola bar and I’m like running out the door with the you know what I mean? Before we get the word going, but so I guess my my mind said kind of shifted teenager to be like, Okay, well fitness now needs to be a part of, of who I am. Because it’s going to help me live a healthier lifestyle. And so that’s just kind of the mentality that I have. So, you know, I get through vendors, I’m playing hockey, I’m like 21 finish up in college, and you know, go to the gym. But really, it’s just when you go by yourself with your it’s just tough, right? Because you’ll do you like little I’ll do some I’ll do some back and buys or I’ll do chest and tries and then I’ll hop on the hop on the the treadmill for 20 minutes at the end. It just gets monotonous and boring. And, and so you know, I kind of actually so I would do that for years and in anyhow, in 2010. My wife and I moved from Nova Scotia to Massachusetts. I worked at EMC and they had made some decent gyms like inside the buildings In the bodies at work, we would go and launch or we would go running at launch or whatever. And then there was a, there was a CrossFit gym on, kind of like near the stop and shop and Franklin, we kind of did like a summer pass, there were a group of like, 10 of us that went and did it. And I liked it. This is maybe like 2011. And it kind of there was some also like, like cross training style gym that I would go to a little bit off and on, but really kind of didn’t really hit his stride with it. And then what the catalyst was to really, really be like, okay, I want to, like, get into something on was in 2018. </p> </div> <div data-rss-type="text"> <p> I had taken five years to do an MBA, like the slow way, I did one class at a time, which is such a grind, and it just took forever, but I’m like, the one I was like, Oh, you’re gonna have all this extra time when you’re done, like, what are you going to do? And like, I think I’m ready to like to jump back into like, fitness and really commit, right? So I had met Joe, Joe had actually done some work at our house, and they couldn’t have construction crew, and he would, he would be like, at the end of the day and be like lugging like heavy stuff around and be like, Oh, I gotta go to the gym for 530. Like, oh, man, that’s not so you’re gonna go work out, you’re just in the heat all day, blah, blah. And anyway, I just kind of pique my interest, right? And he’s like, Oh, yeah, go to go to prototype over in westborough, whatever, whatever. And so, I reached out to him that, you know, that that May or June and then I did my foundations with Joe. And then quickly got hooked. And yeah, you know, just working with, you know, all the coaches are great. You’ve assembled the, you know, it’s kind of like you’ve assembled like a her Brooke style team, which is awesome. So like you’re not, you know what I mean? Like you you’ve got the right people on your team, which I think is great, right? Because everybody’s a little bit different. Bring something different to the table. So I think that’s huge man slow. Like, I feel like yourself and john and Brian could be like, you know, brothers of mine, and you know, Garrett’s grade, Sam’s awesome. Lee is great. Everybody’s great. I hope I haven’t missed anybody, but I probably did. So yeah, man, I just, I mean, it’s definitely something that, you know, you quickly get hooked on after you get into in there and I scrambling on but and then CrossFit, it was always something I was kind of intimidated by. And also, I would, I guess, some of the CrossFit gym names, you see you drive by them around the country, and you’re like, Whoa, that sounds pretty hokey. Like a CrossFit, like, destruction or Yeah. For sure, yeah, yeah, yes. And they can be intimidating places to go. And I’ve done drop ins when I when I travel for work at some, some intimidating places. But, but anyway, I’m glad that I joined. And I just feel like it’s, it’s a community, obviously, that’s what it really says. And it’s true, right? It’s a very welcoming place. And, you know, there’s, it’s everybody’s friendly, and you know, you can feel free to kind of just do your thing. And, you know, we’re all there to just work hard and it feels good. Working hard together. You know what I mean? </p> </div> <div data-rss-type="text"> <p> Michael Collette 8:19 <br/> What do you remember some of the first workouts that you did what were like some of like your first memories and like, kind of adding on to that? What are some of the most memorable things or things that you kind of stick out in your mind that you like? If you were to think back to you, you talked about, you know, the music of what was that band? The Canadian band that you mentioned, Our Lady peace? Yeah, like you when you hear that reminds you of you incline benching, with your buddies, like, what are some of the memories that you’ve made over the last three years since you’ve been here since 2018? That you’ve that you can kind of remember off the top of your head that kind of stick out. </p> </div> <div data-rss-type="text"> <p> Nate Oram 9:00 <br/> So actually, Sam asked me the other day, she’s like, what was the first workout? So I actually went back and wodify and like, looked it up. And it was like, I think it was like, double unders and like, either for I think, was front front squats combined with double unders like four rounds for time to like, Oh, you should do that workout. Again, be fun to do. So maybe Brian, we can get it all lifted, look it up. Maybe we can get it back on the calendar. But that’s one of the first ones. And then I think it was my first week of doing classes. And Brian, I remember I would go I used to go at 10am. Because it was a good time, right? The kids would be either in school or daycare. They’re like, Oh, I can make it for 10 o’clock. So go do that. Or sometimes noon. And so I remember the, you know, first week Brian’s like, Oh, this is Nate knew whatever. And at first I was like, No, no, he’s like this your first class and of course, he knew it was my first class. But I was tempted to be like, No, no, no, this isn’t my first class. But I said, Yeah, no, this is my first class. And then The next day or so I think there was like a partner workout. I think it was a Wednesday. And it might have been Carrie. I think it was Mike’s the other Mike’s wife who was there, it was just her and it was me and Brian. And Brian said something about Canada. I’m like, Wait, you’re from Canada? And and he’s like, yeah, I’m from Canada is actually He’s like, actually from Nova Scotia. So there’s like a, you know, it was kind of a, you know, we’ve kind of hit it off right away. So those are the sort </p> </div> <div data-rss-type="text"> <p> Michael Collette 10:30 <br/> of predator moment when you guys like, lock hands and just make that the muscle. Arnold Schwarzenegger Remember that? </p> </div> <div data-rss-type="text"> <p> Nate Oram 10:38 <br/> Yeah, exactly. Yeah. Yeah. It’s like, no, I love seeing that. I love seeing that mean. Yeah. That’s awesome. No, but But yeah, no, I mean, just that those are some of my first memories. And then, you know, some of the things that I was intimidated by were, you know, doing a handstand hold or doing double under doing pull up, like I couldn’t do any of those things. Right. And it’s taken a while to, to be able to do some of those things. There’s so lots of things. I can’t do that. I probably think I can’t, but also try to work on like, Oh, I just, you know, can’t do it yet. Right. So slowly, but surely, I guess, </p> </div> <div data-rss-type="text"> <p> Michael Collette 11:17 <br/> what are some of those things and other memories? Yeah. Now, sorry to cut you off. But what are some of the things that stick out to you like that you weren’t able to do or when you started three years ago, and now you can do it can be strength can be like skill stuff? And then, you know, maybe then adding on to like, what are some things here, you’d like to be able to do maybe down the road a year from now, or </p> </div> <div data-rss-type="text"> <p> Nate Oram 11:39 <br/> whenever you’re focused? Yeah. So some things are like pretty visible. Like, when you first start or when I first started, I’m like, Oh, my gosh, like I can’t, I was pretty good at like single 100 jump ropes. Because we used to do that a lot. It’s easy to do pregame warm up for hockey, because you can just grab a rope out of your bag and just go anywhere and just jump right. But I couldn’t do the double unders. So I remember, I don’t remember when I got it. But you know, you get the first one, you get a couple. And then he would be like, you know, like, It stings when you hit yourself. And it’s like, and all this kind of stuff. But I it was I think it was the beginning of like, 2020 I was at a class and Leah was like, okay, you know, what do you guys want to kind of set out? What do you want to be able to do this year, like, okay, I want to be able to get a handstand push up. And I was like, I don’t think I’ll ever be able to do that. And then I said, I want to be able to do kipping pull ups. Those were kind of two things that I wanted to work on. And then it wasn’t that much longer. And anyways, we were doing we were working on handstand hold and like, oh, let’s try the kipping push up, right, the handstand push up. So I was able to do one and I was I remember being like, it was a huge, it was like Jane, I don’t know, it was January, February last year. And then we kind of lost access for a while to the pull up bar. So that kind of went on hold for a while. However, I just did Murph for the first time by doing the full volume of the work and I was able to do all the pull ups. So, um, you know, shout out to coaches for for helping Sam was a big help with, you know, and john, in the mornings with, you know, getting the, really the timing down on those pull ups for me, and I’m still working on still and very good at them. But I’m not as I’m not as intimidated as I was. So that’s good. And then I really want to get a bar muscle up. I mean, I see you do them and you’re just it looks awesome, dude. And the other day, last week, got a lot of practice a lot of practice, try one. I’m just gonna, I’m just gonna jump up on the bar and see and I like jumped up on the bar. I was like, No, no, you’re gonna get something I’m </p> </div> <div data-rss-type="text"> <p> Michael Collette 13:53 <br/> just like everything else. It’s part of the journey. And it sounds like you’ve taken that. That approach because, like, from like what we’ve just talked about, like you kind of seen like the your you reflected on kind of that progress you’ve made and you and you acknowledge that and you’d like, you know, shown like that gratitude, like, from where you were to where you are, but then you also are like, Hey, here’s some things that I want to do and want to get better at and improve on and that’s hard for people. Because, like, I think we live in a world now where we always want everything right away. You know, I mean? Yeah. And like, the perspective and mindset that you have is like, is so great. Because it allows you to kind of savor that those moments like when you do those things and like that’s like true gratitude in my opinion. So like with the folks out there that you know might like get really frustrated not say that we don’t get frustrated and we can’t do something frustrating when you can’t do a double under When you whip the shit out of yourself doing I used to do that all the time. It’s like fit, like, abuse, like for the folks out there that might be like, you know, frustrated, you’re kinda like, Man, I’m not gonna be able to do this. I’ll never be able to do this. And there’s like that negative self talk, like, what would be your advice to those those folks? </p> </div> <div data-rss-type="text"> <p> Nate Oram 15:17 <br/> Oh, man, I mean, I still say that to myself, and I have to work on myself. So it’s like I a big thing is like, I I can’t do it yet. Right. And now I joke with Sam like, Nah, I can’t do that. I can’t in there. I’ll never be able to do that. No, no, you can’t do it yet. So I think the key is like small baby steps, right. So I have a friend in Canada, and he is a type one as well. And he’s like, super, he’s a super diabetic. So and we work together we used to work for we both sold in some pumps. Anyway, this guy is like summited Mount Everest. He was like the, like the third type one diabetic in the world to summit Mount Everest. And in three weeks, he’s embarking on a bike ride across Canada, but he’s looking to break the record from coast to coast. So he’s going to bike 400 kilometers a day, for 14 days, he’s going to go from Vancouver to Halifax, anyway, and he’s a motivational speaker. So his big thing is like, work, it’s literally like you don’t have to get anytime you’re going to do something, right. It’s like you’re preparing for triathlons, etc. It’s one step at a time to get to the start line, right. And then like, once you get to the start line, then it’s like a celebration of. So I think the key is, is like one step at a time. And like, as much as we’d like moan and groan about doing on, you know, Superman’s or bear holds, or the stuff that we don’t love the kind of the likes, the secondary movements that we do in the gym. I think those are, I think those are big helpers, right? I had a coach, I had a coach, and he was my high school hockey coach, he was like, you know, it’s, it’s about the little things that you do that make the big difference, right? So it’s like, it’s what you do. On it’s the secondary work that you do that and then you’ll see bigger gains, right, and you won’t see them immediately on, you’re not going to PR on like a bear hold, right. But I think it all it all kind of culminates together. So like, for double unders, um, you know, if you can, if you can take the coaching, and it’s an eye coach a ton of new sports, right? And like, for, for kids that are people that can’t take coaching, I think that’s on them, right. But it makes it difficult for coaches to work with, like, if you’re not willing to take the feedback and apply it. I mean, it’s a little different towards that, because we all want to be there when nobody’s forcing us to be there. We wouldn’t show up. Right. But I think just like having the right attitude, that the coaches are great there to help in any, any time. I mean, I welcome even if I even if I look grumpy sometimes I welcome the feedback, because it’s good, because I’m not watching myself. And I’m not the type of person who likes to like, I’ve never want to record myself. like doing a lift or something. And but great for people that do But personally, I just I don’t want to see myself doing a clean or a squat or something. That’s just me personally. So anyway, I welcome any type of feedback. And then so anytime you can get a baby step closer to your goal is good, right? And they’re going to be steps back to right like, I mean, I can do double unders, but I can’t always do them. You know, is it like sometimes they trip after three and then two more and then three months, like oh my god, and I yell at myself and curse and swear, but that’s part of the journey. </p> </div> <div data-rss-type="text"> <p> Michael Collette 18:56 <br/> See wax on wax off approach? Miyagi? </p> </div> <div data-rss-type="text"> <p> Nate Oram 19:01 <br/> Yeah, you got to relax, you got to shake it out. </p> </div> <div data-rss-type="text"> <p> Michael Collette 19:04 <br/> But also the, you know, working on the fundamentals, and you talked about the accessory things and the secondary things and how that Yeah, back into the primary things. You know, you can’t just do squat every single day or do a handstand pushup every single day. Like there’s other stuff that that complements that to help you get better at it where you know, you’re you get hurt 100% but suddenly you’ve taken like that that mentality and approach with the small steps with like, your youth sport coaching like what do you what are you doing there? Like what sports you coach and you got a couple kids let’s let’s bring the family into the mix. Next man. That’s pretty, pretty cool. You get to be a leader to these to the youth to the kiddos. </p> </div> <div data-rss-type="text"> <p> Nate Oram 19:45 <br/> Yeah, so my son Nolan is eight. He’ll be nine in October and my daughter sassily. It just turned five so she started kindergarten in the fall. We’re very excited. So Nolan is very competitive kid. He’s the She’s like me. So I’ve coached him in hockey the past four years while he did a couple like learn to hockey years of coach soccer. I coach baseball people pretty much anything, anything with a with a scoreboard basically, but no. Teach me I used to tell you also the easiest type of kid who he wants me to coach and I’m there anyway. And I liked coaching and I like sports. Um, you know, I think sport is a great way to develop people. You know, teachers teamwork, he got together on teaches discipline teaches hard work. I mean, these are all concepts that if you were a meta at a young age, they’re definitely applicable throughout life, right? You’re going to be in situations that are that are tough. You’re going to be down and you’re going to be down on the scoreboard and be down in a game you got to but you got to push through. You got to keep trying, you got to fight. Right. So that’s gonna happen in life. Right? There’s ups and downs, and I just love sports. I love sports. Hockey is my number number one, obviously. Go Bruins were facing elimination tonight. But um, what do you think? What did he know? So? I don’t know. I don’t think I don’t think they got it. I don’t think they have it in them. I think toukas heard swayman it could be swimage team now. I don’t know if they don’t know who they’re going to start yet. Because I don’t know if to cook and go. They’re missing a couple of top D guys right. Carlo and, and Miller. So I don’t know if they can if they can win though. I like the chances in the game seven. So fingers crossed. Got you on the record now? Yes, exactly. Yeah, they got to get through this one. Yeah, really deep insight there. Well, </p> </div> <div data-rss-type="text"> <p> Michael Collette 21:48 <br/> it’s love the fact that what you just said with like, how sports just applies to life and learning those like those principles, teaching them at a young age to kids, and you build a foundation of just like not only just like core values and like work ethic, but also like, the relationships and like friendships from being in like, playing multiple, like sports and stuff like that. It sounds like even though like hockey is like number one, like you’ve been involved in like kids are involved in like a bunch of different sports. What is hockey? Nolan’s favorite sport as well? Yeah, </p> </div> <div data-rss-type="text"> <p> Nate Oram 22:23 <br/> yeah. Oh, for sure. Oh, and I forgot lacrosse. We just started lacrosse this year. So I coach that as well. So that’s known as number two. But yeah, hockey loves hockey. He thinks he thinks he’s Canadian, actually. But well, I guess he is on paper. But he, he loves Canada. But, um, but but but when I think about sports and like teamwork, right. And, and, and I reflect back on, you know, when I played not to go into like a glory days type of chat. But when you look when I when I look back as playing youth sports, or playing high school or whatever. It’s, it’s like, you don’t always remember the games or the plays, or the scores are the outcomes. You remember, you look back and you miss time with your teammates, right? Especially in hockey, right? It’s like, it’s the locker room, the bus rides, it’s, you know, all that stuff. It’s the office, you know, working out whatever. And prototype provides a lot of that camaraderie. Right. So, you know, especially shout out to the six is 6am. We got to No, but there’s a group of people that regularly come to the gym and we we banter back and forth, and we interact with the fibers that are, you know, taking forever to get out of there. And then we get the seven sevens that show up nice and early to and they’re pushing us out. No, but no, but it’s just great, right? Because we will we’ll bust each other’s chops and have a good time. And yeah, no, I love the workouts and this is not a question related. I love the workouts, especially when they’re running. Because you get to like, see each other when you’re like going back up to the, to the stop sign. So I enjoy like cheering each other on and, you know, let’s go let’s get this whatever. And it’s, it’s, it’s fun. So, prototype provides that, that team, you know, kind of atmosphere, which is super cool. Awesome, man. </p> </div> <div data-rss-type="text"> <p> Michael Collette 24:28 <br/> That’s good feedback. And I like the I agree with you. They’re running going back and forth and seeing Pete folks and giving them high fives. Yeah, we can give people high fives. Which is I know we’re gonna be we’re not we’re probably not too far off from hugs. I am right there with ya I in speaking of that, how over the last few conversations of what I’d like to talk about this a little bit with folks is like, you know, how they how you guys managed and dealt with you know, COVID And then also, like maintained and continue to, like work out and focus on your fitness during a challenging time where a lot of people kind of went the opposite direction. Let’s talk a little, you know, you might talk a little bit about that, like your personal experience. </p> </div> <div data-rss-type="text"> <p> Nate Oram 25:15 <br/> Sure, yeah, absolutely. So, I mean, going into prototype is, but you know, you can you just show up, you don’t have to think about anything. And you guys did an awesome job of, of just jumping into the virtual world. So hats off there. So I was able to borrow some equipment from the gym, which was awesome. Um, so I had a bunch of stuff in the garage, and I would go down there, you know, six o’clock, most mornings, I think six or seven, six o’clock, I think it was super cold. Like March, and I hated it. I hated it. But I did it. And I do some thrive classes to once you got a little warmer, right and go outside, virtual. And so my wife Marla, she had ordered peloton, December, like 2019 or November. So we had that in the house. And I would kind of supplement with that a little bit. And she does a ton of they have a ton of content that are actually decent for like virtual stuff, which is cool. But no, I mean, I did a lot of virtual classes. It was fun doing the virtual open that we did, right? That was cool. I forget what that was called. But that was that was really fun. Anytime you can do stuff with someone else, right? You’re, you’re accountable. And you’re it’s competitive. And yeah, that’s, that’s good. So, so we did that. And then as soon as we could start doing the outdoor classes, they start doing those, right. And we started with 530 and ours a seven. And we mean, it was uncharted waters, right? So it was like, you know, everything. You guys took awesome measures kept pretty safe. But I remember being so like, it was so hilarious. So it’s like, a literally like a year ago. And 530. I know 16 people or something like that. So it was like, every morning, we’re standing in the parking lot with the light. And you’ve got to sign up for the next week. It’s at the stroke of 530. And dude, the class was filling in like six seconds. So if </p> </div> <div data-rss-type="text"> <p> Michael Collette 27:23 <br/> we didn’t have as many options, we had to take the time inbetween </p> </div> <div data-rss-type="text"> <p> Nate Oram 27:25 <br/> But no, I know. I know. But just a memory. Right? Just a memory. We’re all there like, anyway, Yes, I got it. Yeah. Exactly. I know. Exactly. No, but yeah, so that’s how we got through it. Man. Everybody just battled. And, you know, just trying to stay active with kids in the house and get outside as much as possible. There was one day with Leah we I ran a mile in my backyard just around and Larry and Stephanie was there like talking to Leah the whole time and Leah’s dog. Anyways, it was hilarious. Daddy take a lap though. Oh, and they’re gonna keep going keep going keep going. You only got like 50 more laps so yeah, and now know what the thrive challenge plug for the thrive challenge. That’s that’s just like, that’s just fun at this point. So there’s a there are a few of us from the six that the six I’m like Drake with talking about Toronto. Which I think is super lame, by the way because I’m from like I said, I’m from the east coast. Not Toronto is like, we don’t like Toronto. It’s like New York. It’s like New York football. You know, I mean, it’s okay. Anyways, whatever. </p> </div> <div data-rss-type="text"> <p> Michael Collette 28:34 <br/> So Nova so by the way, not to cut you off there. The two things one, you’re talking about the quarantine games was open thing that we did virtual which is a ton of fun. The second thing is you are from Nova Scotia in Canada. So you have always been a Bruins fan? Yeah, even in Canada. Okay. Got it. Okay, cuz I didn’t even know that. That was a thing. </p> </div> <div data-rss-type="text"> <p> Nate Oram 28:56 <br/> Yeah. So like, so. So Halifax is like, a 55 minute flight from like Logan, like out across the water. And you could drive there in like 11 hours. So technically, it’s like the closest major market to where I’m from even closer than Montreal. And like, I always hated Montreal, and Toronto. So yeah, no, so my grandfather was a Bruins fan. And so I started cheering for the Bruins when I was a kid, and always loved the Bruins. So that’s part of it. My wife always says that’s that’s one of the reasons we moved here. So yeah, believe it or not, I’ve always cheered for the Bruins. Yep. Have you gotten any games recently? Are you going to be going into games next year? No, it’s not. Oh, man. We’re toying with the idea this morning of like getting tickets for in Long Island and driving down here this afternoon. But no one is like he likes to go to bed at like by like 839 o’clock and he’d be like, so I’d love to go. We have a goal. We have a family goal of like going to every rink in the league. Like, you know, so we’re gonna slowly start checking them off. We’ve only been in New Jersey and Boston but slowly but surely we’ll do it. </p> </div> <div data-rss-type="text"> <p> Michael Collette 30:08 <br/> That’s awesome. I love that goal. Let’s, we’re gonna hit fire around here. I’m sure you’ve heard some of these, these questions and I always say I’m meaning to change them, but I just haven’t gotten around to it. So, first one is favorite movie, and TV show of all time. And if you are, what is the show that you’re currently binge watching? </p> </div> <div data-rss-type="text"> <p> Nate Oram 30:33 <br/> Um, Wow, man. I’ve thought about this and I can’t I can’t narrow the list down too far. But binge watching shocker. NHL playoffs. I can’t really count. It’s on every night. You don’t know what you’re going to get. It’s exciting stuff. So binge watching the playoffs. I thought about that one for you. Movies. I love stepbrothers. I love Wedding Crashers. I love Austin Powers. They’re just great. TV shows. I love Seinfeld. I heard any say Friday night like love. I love coach Coach Taylor. Try to emulate that of coach Taylor and coach her Brooks from the 1980 Miracle love miracle. No one would want me to say that. Recently, we watched the Mighty Ducks show on Disney plus. Emilio Estevez and Lauren. Lauren Graham’s attorney from haven’t seen Gilmore Girls anyway. It’s a good show. Good show. It’s like the next generation of like Mighty Ducks players. Anyways, great. </p> </div> <div data-rss-type="text"> <p> Michael Collette 31:45 <br/> That’s awesome. Next one is favorite musician or band of all time and then I’m gonna throw throwing one of Sam’s questions of the day’s favorite, favorite song of all time. I’m gonna add that one in there for you. Give you a little Okay, you haven’t I know you’ve prepared for all of this. </p> </div> <div data-rss-type="text"> <p> Nate Oram 32:02 <br/> I I’m a I’m a fan. I’m a fan of the show. I’m a fan of the show. for first time longtime, longtime. So Marlin makes fun of me all the time. I like I like the band lighthouse and basketball and slow songs. Yeah. I love I love Lifehouse. Every anytime I could see them in Boston, we go see them and but I like a huge variety of music, right? I love I mean, it went in when we’re deep into a workout I want to hear I always request a Vici radio. I love I love dance music. I love Sirius XM you know bpn utopia, just dance music. I like rap like Tupac. And you know what I mean? I don’t know. So a diversity of music. songs that I couldn’t live without though would be on their on our hockey playlist. Because we have a hockey playlist for eight year olds would be thunderstruck. And hells bells, hells bells. This is just a wrap up now. They get you fired up. I thought you’re gonna say yeah, no, no. I mean, they’re good. But no, no, they’re not at the top of the list. Universal not as universal. Yeah. </p> </div> <div data-rss-type="text"> <p> Michael Collette 33:26 <br/> I also get that you’re gonna just drop by Justin Bieber. Drake being Canadian? No. No, no, I totally do that until they do a mash up where they come together, then then that would be that would be that might that might explode the world. Honestly, that last question is favorite hobby other than, you know, working out? You know, what’s your favorite thing to do? You know, family or, like, you know, against favorite hobby in general. </p> </div> <div data-rss-type="text"> <p> Nate Oram 34:00 <br/> I mean, selfishly love playing hockey. Mentally hockey, I haven’t really played since COVID. We had a coaches game this year. But otherwise, I mean, spending time with the fan, right might be a boring answer. But we’ve got a nice big backyard at our house. And so Nolan and I go out there, we hit baseballs to him from the driveway and he’s back in the yard a bit and pop ups to him or, you know, we’ll play soccer as a family or whatever in the backyard. So just just hanging out with the family got to swing sets or whatever it is just like spending time together. So many people that you encounter that have older children are like, hey, it goes by so quickly. It does. Right. So, I mean, as often as like your five year olds like screaming and yelling and crying, it’s like, you know, it kind of sucks. There are moments that suck but we try to enjoy you know, time together. So we you know, a lot of family meal I mean dinner together every night and stuff like that even if we have 530 baseball practice, we still get in a quick dinner, you know what I mean? And, you know, we talked about like, best part of the day or as part of the day, stuff like that, just you know, kind of we do questions of the day All in all use the questions a day from the gym with the kids and something. Conversely, no one has a lot of, Hey, would you rather as an I bring those back to the gym to so it’s the circle of, you know, would you rather? So just spending time with the family because I mean, trying to be mindful of, you know, 1012 years, these, you know, we’re not gonna have these chances anymore. A little league is going to be done, dude. I can have any youth youth sport, I’m going to go nuts. So spending time and spending time with the family. There’s a long answer, but I’m sorry. I’m sorry. I’m sorry. </p> </div> <div data-rss-type="text"> <p> Michael Collette 35:45 <br/> I hope you didn’t. Day one. What’s your favorite swear word? Hope we didn’t ask that. The kids. </p> </div> <div data-rss-type="text"> <p> Nate Oram 35:51 <br/> I didn’t I asked Marla that she did chuckle over that. And she agreed with my answer. She agreed with my answer. What was years ago, sorry. I said, Well, I said I you have to go with the F word. Because it’s so versatile. It is versatile in the history of swearing. Have you seen that? Yeah. Yeah. So good. </p> </div> <div data-rss-type="text"> <p> Michael Collette 36:12 <br/> It’s so good. Especially as Nicolas Cage is the one that narrates the whole thing, </p> </div> <div data-rss-type="text"> <p> Nate Oram 36:17 <br/> dude. Which is great. Andy Sandberg and Nicolas Cage when they’re together on SNL when Andy’s dressed up as Nicolas Cage, have you ever It’s so good. They’re on Weekend Update? Oh, that’s that’s some homework for anyone listening. Go look up any Sandburg Nicolas Cage? It’s just so good. </p> </div> <div data-rss-type="text"> <p> Michael Collette 36:37 <br/> it’s hilarious especially in hot rod, which is one of my top top 10 favorite movies if you’ve ever seen a hot rod? I’ve never seen that. Put that on your litter on the watch? Because you will. Yeah. So Andy Samberg. Bill hater. The dude that’s in Pineapple Express. What’s his name? It’s kind of curly hair guy. He’s also broken. No, no, no, you have to do the bag. He’s supposed to be a bad guy becomes like friends. I’m Danny McBride. Oh, yeah. And then there’s a few other folks that are just hysterical on it. So yeah, </p> </div> <div data-rss-type="text"> <p> Nate Oram 37:20 <br/> Hot Rod. I got to look that up. The righteous gemstones on HBO with Danny McBride. </p> </div> <div data-rss-type="text"> <p> Michael Collette 37:25 <br/> So good. That’s awesome, too. Yeah, Danny McBride is still hilarious. Well, Nate, man, I appreciate you jumping on being part of the community conversation. It means a lot to me means a lot to everyone that’s listening right now. And all of you that are listening, tune in. Thank you so much. I appreciate it. Every week we have a new community conversation to get your week started. That’s every Monday. And if you are interested in being a community conversation, let me know. And again, thank you all for tuning in. We appreciate it. And again, Nate, thank you so much, man. I love you, Mike. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-23-the-community-conversation-nate-oram-step-by-step/"> Ep 23: The Community Conversation-Nate Oram (Step By Step) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sat, 12 Jun 2021 14:59:00 GMT http://www.prototypetraining.com/ep-23-the-community-conversation-nate-oram-step-by-step/utm_sourcerssutm_mediumrssutm_campaignep-23-the-community-conversation-nate-oram-step-by-step thumbnail http://www.prototypetraining.com/community-conversation-why-undereating-can-affect-your-goals/utm_sourcerssutm_mediumrssutm_campaigncommunity-conversation-why-undereating-can-affect-your-goals Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype!  This episode of The Community Conversation is a SPECIAL EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on The post The Community Conversation – Nutrition Edition – Why Undereating Can Affect Your Goals appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/06/Undereating-1024x1024.png" alt="A man and a woman are standing next to each other." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype!  </a>  This episode of The Community Conversation is a SPECIAL EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-19-the-community-conversation-marissa-papazian-dedication/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> For this nutrition edition of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s Registered Dietitian, Sam Russo will be discussing <b> why undereating can affect your goals </b> . If you’re looking to learn more about nutrition for yourself or pick up some good eating habit tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Thank you for tuning in to the community conversation brought to you by <a href="https://prototypetraining.com/"> Prototype Training Systems </a> , home of CrossFit Prototype. In the community conversation, we typically highlight a different member of the Prototype community. Today, we’re going to be doing it nutrition edition of the community conversation where we hope to provide you guys with some nutrition education. If you’re new to the prototype community, I am coach Jon, and this is coach Sam, and we run the <a href="https://prototypetraining.com/programs/nutrition/"> nutrition program </a> here prototype. There’s a lot of misinformation on nutrition, we aim to provide you guys with some clarity. Today, the topic that we’re going to be talking about is how eating too little can impact your goals. </p> </div> <div data-rss-type="text"> <p> Sam 0:38 <br/> Awesome. So Jon, what do you mean by eating too little, </p> </div> <div data-rss-type="text"> <p> Jon 0:42 <br/> or eating too little can refer to a number of different things, it can be eating too few too few meals, too few calories, it could be just consuming nutrition, I guess. And all over the place, whether it’s different amounts on the weekends, and during the week. So eating too little, in the sense of, I guess your overall daily average calorie intake. </p> </div> <div data-rss-type="text"> <p> Sam 1:10 <br/> It’s just too low. A lot of things that we’re going to talk about right now. </p> </div> <div data-rss-type="text"> <p> Jon 1:16 <br/> So I’m just like maybe paint a picture for some of you guys, this is maybe this might sound really familiar is how eating too little in the sense that okay, the goal might be, I want to gain muscle or I want to lose weight. But in order to do that, we put like certain foods on pedestals that we think are more practical to get us to that goal faster. So eating too little could be for breakfast, we wake up, and we have a protein shake. And then we don’t eat for several hours. And then for lunch, we have a salad with some chicken on it. Something that we consider very nutritious. And then for dinner, maybe we have like normal, like protein, carb and vegetable. If we look at that, was it for what it is it looks like a pretty decent food choices. But if we start to think about Okay, well, as nutritious as some of these things are, that could be very low calorie. And if we do that for a few days in a row, I guess what can possibly happen is that we’re eventually going to adjust our body’s going to adapt to doing that. And it’s going to give you some feedback as to eat more or on the weekends when we have access to some really palatable foods, it might that might lead to us indulging a little bit more than we’d anticipate doing to begin with. So I’m sim eating too little in the sense that how does it like what does that mean? If Okay, I want to lose weight. But how can how does that even make any sense? I want to lose weight, but eating too little is not the solution, like what is the solution. </p> </div> <div data-rss-type="text"> <p> Sam 3:08 <br/> So obviously, weight loss comes from eating in a calorie deficit. And a lot of times we’ll like put our clients on the the body scanner, the body scan and they’ll get a nice little printout of like the amount of muscle and their body fat, water and total body weight. And then from there, we can kind of calculate BMR. And BMR is like what the body burns at rest basal metabolic rate. So the BMR is a portion of the calories someone burns in a day. And so for someone to lose weight, we take the BMR, we take the amount of calories that they burned during exercise, we take the amount of calories that they burn, just like living them eating, drinking, brushing their teeth, whatever it might be. And then we take the thermic effect of food and we put them all together. And when you calculate all that out back at you like maintenance calories, like what someone needs to eat to stay in maintenance base, no weight gain or weight loss, no muscle gain, no muscle loss. And so to lose weight, then they’re going to be eating in a calorie deficit. And there is such a thing as being in too low calories and too much of a calorie deficit. And so I think what you’re talking about here is that like that calorie deficit is just too great. And when that happens, then we see either the body adjusting so BMR tracks lower if you’re eating too little, or what we see I think more frequently is that someone will eat really low calorie during the week and then the weekend rolls around and it’s really hard to control themselves around food, which in the end ends up leading to more weight gain because though they’re eating, quote unquote healthy during the week, the weekends turned into one big cheat </p> </div> <div data-rss-type="text"> <p> Jon 4:55 <br/> day. Almost thermostat like yeah, like If you’re setting the setpoint to 70 degrees, but things are getting too low eventually that that heats gonna kick on. Or vice versa. If you, if it gets really hot in your house, the AC is gonna kick on and it’s gonna kind of like, it’s gonna try to keep you out like a pretty decent like, setpoint. </p> </div> <div data-rss-type="text"> <p> Sam 5:20 <br/> Yeah, our bodies are amazing. They know how to do things on their own. And sometimes we find it and we do the wrong things, thinking that they’re the right things, and eating too little is definitely definitely one of them. Um, john, do you want to dive into like, what actually happens when someone’s eating too little </p> </div> <div data-rss-type="text"> <p> Jon 5:37 <br/> question though, just so like about the BMR. Just because I think you guys should do an in body scan if you haven’t, but BMR. Sam, is it like 100 200? Like, what is like, if you just put like, what’s a low range for BMR? Let’s just pick the lowest number. Is it like 50 calories, like one? </p> </div> <div data-rss-type="text"> <p> Sam 6:00 <br/> So the body is burning, like at least 1200 calories? And that’s absolutely nothing. Right. And the thing is, I think like we see a lot of times people come to us that say like, oh, last time I tried dieting, I was on a 1200 calorie diet. And that’s why we’re like, oh my gosh, no, don’t eat that little, because we know that your BMR is that low. I’m like, for reference, like as a five, nine female, like I burned like 1600 calories a day, at minimum reps doing absolutely nothing. And BMR is only what 50 to 60% of what we’re actually going to need to eat to stay at maintenance. So I think people think that they’re not burning nearly as much as they are, </p> </div> <div data-rss-type="text"> <p> Jon 6:43 <br/> and really address how like all the different ways that we burn calories throughout the day. So yeah, let’s touch back on that. So BMR is 60% then we have what is called your neat though non exercise activity, thermogenesis so essentially things that we are doing at this very moment having a conversation is going to expend some energy or when you park your car in the parking lot and walk into the store. You walking into the store is like subconsciously going to be some energy expended. So there’s really four ways we burn calories. Right? So BMR ni, like your subconscious, like energy expenditure. And then we have going into the gym, right, Tim so go into the gym. We don’t have the intent always to just burn calories, you want to try to like perform well, and things like that. But that’s like going in the gym with a purpose of exercise, exercise. And then maybe Sam, you can talk a little bit about thermic TGF thermic effect of food. So what happens when we eat our food like me? Yeah, I’ll just let you Yeah, </p> </div> <div data-rss-type="text"> <p> Sam 7:50 <br/> yeah, so I’m not going to go into like the whole Krebs cycle right now. But basically, when you eat food, it actually takes your body a ton of energy to digest it. And like to get food traveling from your mouth, all the way through your digestive tract and out your body like three, four hours later. Um, so it’s not like that just happens, right? It’s not like a passive activity going on the body. The body is like working to like move the food down the esophagus and then digested in the stomach, and then turn it through the intestines. So we’re actually burning calories by eating. And I feel like a lot of times people will talk about like, oh, celery is like a negative calorie food. And that’s really why it’s because like the thermic effect of food coming from something like celery is relatively high, it takes the body a while to digest those like high fiber foods, </p> </div> <div data-rss-type="text"> <p> Jon 8:36 <br/> right? In different foods, you’re going to impact your T TF differently. carbohydrates, that protein are what make up your calories. So there is going to impact your G. So now this is like also a good segue is if someone is eating basically how I describe, that’s a relatively low fat, low carb, like, Yay, Greg. All right, there’s a greater impact on thermic effect of food, that you’re burning even more calories having a higher protein diet. But having everything else super low is just gonna offset you feeling like you’re very depleted throughout the day, like your energy is gonna feel very low. So this is why we want to like look at things as content, we don’t want to just say okay, protein is great, everything else sucks. avoid at all costs, because everything has a purpose in the body. Um, your food selections are going to also impact how much you’re taking in but also how much energy that you’re expending. Now, how does that impact if our goal is that we want to build muscle Sam? </p> </div> <div data-rss-type="text"> <p> Sam 9:51 <br/> Yeah, so like you said, the the example meal that you gave that’s like protein shake protein at lunch protein at dinner and not a whole lot else is like, obviously protein is really high there. And that’s excellent for muscle building, right? Like we need amino acids from protein to rebuild muscles in the body. That’s great. However, we also need fats and carbohydrates to make that process happen as well. As the body is depleted in either of those two, if you don’t have that nice balance of macronutrients, then you just don’t recover as well. carbs and fats are important in terms of recovery. And so yes, you need those amino acids to make the muscles grow. But that doesn’t mean it’s the end all be all of everything. Um, john, do you want to talk about like, what you would feel if you’re eating too low carb or too low fat? </p> </div> <div data-rss-type="text"> <p> Jon 10:37 <br/> Um, well, if you’re eating a lower carb and a lower fat diet, you’re just going to be overall having a very low calorie diet. And like we talked about earlier, your body’s pretty smart and gets a call it famine is when you’re not getting calories regularly. So your body is very smart. This is the analogy that I like to use is essentially you start to turn your body into a Prius. So Lynette priuses, which I’m sure you all do, a Prius is a fully electric car. So a Prius is very efficient at going a very, very, very long time without needing to fill the tank. Why is this not a good thing when it comes to our body is that you can think of the Prius is like a metabolism that is starting to slow down because it’s not getting fed often enough. That doesn’t mean that you can go the other spectrum where you can go and overflow your tank, because that’s not a good thing either. But if we are not regularly eating enough calories, especially for what our goal is, then we are going to spend less energy over time. So now if we get into a situation where we do capture a lot of calories, like we go to a barbecue, and we haven’t eaten all week, and then we go into like a little bit of like a binge eating session. So much easier for your body to store calories, because of the patterns that it started to notice is that you’re not eating so your metabolism starts to adjust. It’s called metabolic adaptation, your body adjust to that caloric intake. And now it’s easier to go ahead and capture a lot of calories. But that doesn’t mean that it’s going to translate over into Okay, my goal is that I wanted to gain more muscle if you’re not fueling yourself during the week, especially like after your training sessions and having enough carbohydrates in your diet to replenish your glycogen, which is stored carbohydrates in your muscle, which is going to help you push harder in the gym, you’re going to put on extra body fat than you intended on. And it’s not a permanent damage type of thing. It doesn’t mean you like your metabolism is completely broken. It means that we need to start slowly eating more calories to get your body to essentially trust you again. Does that sound accurate, Tim? </p> </div> <div data-rss-type="text"> <p> Sam 13:08 <br/> Yeah, definitely. Um, I think it’s worth mentioning and it’s something that we had touched on yesterday prior to talking about this but starvation mode, and like what you’re saying is like the the buzzword starvation mode. So john, do you want to like differentiate between like, what starvation mode is thought of and what starvation mode actually is? </p> </div> <div data-rss-type="text"> <p> Jon 13:28 <br/> Just starvation mode is like a myth of if you eat too little that your body starts to store fat as a um, so starvation mode is like if you were actually starving, you wouldn’t store fat you would actually just be totally depleted. you’ve ever watched the show survivor, I started watching Oh, God, I think I’ve watched like six seasons in a row. But anyways, I Overwatch survivor, these guys are on an island and they don’t eat for like 39 days, they’re probably having like, like 600 to 800 calories. At the end of the 39 days, like they lose like, anywhere from like seven to 10% of their body fat. So starvation was a real thing, then all those people would end up leaving the show have gained weight. But what happens and you’ll see on the reunion episode is that a lot of them put on a lot of weight because as soon as they get home, their hormones are out of whack and they’re going to be eating more calories because they’ve been so deprived for such a long time. And their metabolism has adapted to such a low amount of caloric intake. They store a lot of weight much easier. So it’s like your, your, your thyroid gets out of whack your your leptin and ghrelin hormone so ghrelin dictates like how hungry you feel leptin dictates how full you feel after a meal. Those aren’t really your body’s not getting the right signals anymore. Because your body got into a state of essentially being worried that you weren’t going to be feeding it, and now that you’re back to feeding itself, it’s not a good thing. But anyways, I kind of went on a little bit of a rail on like how that would happen in reality, but starvation mode is more of what’s going to happen if you don’t go ahead and feed yourself regularly is that you’re most likely uncertain at some point, you are going to over eat, and it is much easier to overeat and a large excess. So if your goal is weight loss, and you’re eating too little, so let’s say you’re eating 1200 calories during the week, and then you go out with your friends. And you’re like a situation where you’re able to relieve stress, and have a good time and you have all this food and alcohol available, you’re probably going to also offset that calorie deficit because you’re gonna eat like 3000 calories, and just like hanging out with your friends. And then you’re gonna be like, Oh, well, I am, you know, there’s something wrong with my metabolism, when really, it’s some of the patterns that you’re having. And yeah, you probably are starting to have a little bit of that pattern of, you’re under reading, and then you’re overeating. So we want to fix that and kind of try to be more regular during the week, as well as the weekends. Not saying that if you have one meal that you eat a little bit more, but not having like these huge like differentiators of, you know, one day’s 1200. And then Friday, it’s 3500. That’s, that’s usually a pattern of, you know, what they call like binge eating because of being overly deprived. </p> </div> <div data-rss-type="text"> <p> Sam 16:46 <br/> Yeah, no, that makes complete sense. You mentioned leptin and ghrelin. And so I didn’t know if you want to maybe dive into that a little bit more, give some scientific background and what’s actually going on, because I think hormones are something that’s maybe misunderstood, and that maybe our listeners don’t know a ton about it. So it might be nice to add a little science knowledge to this. </p> </div> <div data-rss-type="text"> <p> Jon 17:08 <br/> Yeah. So when you when you eat a meal, and you’re done eating, you should feel satisfied if you’ve eaten an adequate amount of calories. If you are in a deficit for too long of a time, or the deficits too severe. I mean, I guess this is the easiest way to explain something that is complicated is leptin, and ghrelin are like financial advisors in your life. If you’re spending too much money, they’re going to tell you that you need to start saving more money. So your hormones are gonna say you’re not hungry anymore. Stop eating. Financial Advisors always gonna say, hey, you’re saving, saving, saving, saving, saving. You have all this money, why don’t we invest it and not be so conservative. So it’s going to say, if we’re not going to apply this to our body, eat, eat, spend some money, because we don’t need to save this much. And if you were to go ahead and not spend any money, and then you were to go ahead and buy a Ferrari, that wouldn’t be the best idea because it’s something we still can’t afford. Right? So we, it’s kind of like that, you know, that, like, advisor in our in our body saying whether or not you know how much we should eat or not. And if we don’t listen to that advisor, or that advisor starts telling us when we should stop spending money or start saving money, we run into issues. Essentially, that is like the easiest way to explain a complex hormone. An analogy that’s maybe a little easier understand. </p> </div> <div data-rss-type="text"> <p> Sam 18:51 <br/> I love analogies today. These are good. Um, most of my clients have heard me talk about hunger cues. And that’s exactly what I’m talking about is the leptin and ghrelin signaling the body like ghrelin saying, Yes, I’m hungry leptin saying like, nope, time to stop. I’m not actually hungry anymore. And I think a lot of people sometimes don’t listen to the hunger cues. We like no longer feel it and like it might be a result of just completely ignoring what the body’s telling you. It might be a result of just changes in the release of leptin and ghrelin because you’ve been eating too little. So your body’s not feeling that anymore. Your body’s just always hungry. And if you’re someone who’s always feeling hungry, there’s probably a reason like our hormones work that way for a reason. If you’re always feeling hungry, if you’re feeling tired or fatigued, if you feel like a month ago, you could lift more weight in this week, like things are just not going. It’s probably tied to your hunger hormones. It’s probably tied to potentially eating too little. Um, john, do you Can you think of any other signs that someone would like know that they’re eating too little? </p> </div> <div data-rss-type="text"> <p> Jon 19:55 <br/> If, if you’re someone that’s struggling With eating in the morning, that might be a little bit of a sign that so well hormones Sam just talked about. If you are, if you wake up and you don’t typically feel hungry for breakfast, it’s probably because you don’t normally eat breakfast. So again, like your body kind of like get signals in adjust to that signal wouldn’t make sense for your body to make you feel hungry in the morning, if it doesn’t expect you to eat calories. So you might be more hungry later in the evening. Right, where then we struggle with late night snacking and things like that. And this is why like things like, our environment, and things like that matter so much is that, um, if you’re not eating breakfast, and then you have a salad with chicken or whatever, I only have 400 calories, and you’re very busy with work. You know, that’s not only just associated with poor planning, but you know, you’re putting yourself in a situation where you’re most likely going to really struggle with having cravings for highly palatable foods, because your body learns from what you eat of this bag of potato chips is great, this is a really easy source of calories that we can take right now. If we just make them crave that maybe they’ll eat and feed us. And you will because it’s really hard to fight that craving. So we have to learn over time how to be able to implement some of those foods into our diet where it doesn’t become a trigger food or you know, something that is hard to really like control, I guess? </p> </div> <div data-rss-type="text"> <p> Sam 21:39 <br/> Yeah. Um, so I’m thinking maybe we should go through like a sample day of like ways to fuel that are balanced. By like, if someone’s listening to this, and they’re like, Oh, my gosh, I think I’m doing that I think I’m under eating. Like, maybe we can we can talk through like a way to eat. That would make sense. Obviously, every single person needs a different amount of calories. Every single person needs a different amount of nutrients. And definitely a different division of macros. But for the general public, let’s talk for a normal day. </p> </div> <div data-rss-type="text"> <p> Jon 22:11 <br/> Yeah, so I just just before we even go into there, just like if you have been like severely under eating, and you just go right to eating like, what, maybe me or Sam eats, that’s really hard to do. And you may feel really uncomfortable. So we want to just preference that if you’re trying to add more calories into your diet, because you know that some of those things that we just described sound accurate, where you’re under reading, you should work with a coach, and you should do these things slowly. If anything, if you’re not going to work with a coach, you should go ahead and do these things slowly, you shouldn’t just go ahead and just add in 600 700 800 calories. overnight. Yes, you just started by adding like a banana, like, you know, after you work out when you’re not used to having anything for another two hours after that. And that’s normally your first meal. Even if you just started out in that one thing, you can just start to at least get your body to form some pattern that you’ll probably start to feel hungrier at that time of day than you previously would. And that’d be a good sign is that if you start to feel hungry at a time of day when you normally didn’t feel hungry, okay? Anyways, I just want to make that like clear just so people aren’t like, cool, I’m just going to go ahead, I’m just going to add in like 800 calories. And they’re like, you guys don’t know you’re talking about I just gained like 10 pounds in three weeks. So that’s </p> </div> <div data-rss-type="text"> <p> Sam 23:42 <br/> super dangerous. refeeding syndrome is a real thing. And if you don’t know anything about that, maybe we can talk about that one week. But yes, take it slow. And like what john and i are about to say like is not necessarily put well for everyone, right? Like, I am not a big proponent of being like, this is what I eat in a day. Because what I eat in a day is not what anyone else should eat in a day. Like, this is what works for me. And you eat john what works for you. And it’s like no two people are alike. Um, but this is like a good guideline of like, if you’re like, I don’t know where to start. This, this is a good place to get to mentioning like how many calories </p> </div> <div data-rss-type="text"> <p> Jon 24:15 <br/> you’d have at a certain time of day, or it’s going to give you guys some maybe like, like eating pattern maybe that might be so I typically work out at five in the morning. We’ll work at like seven in the morning, someone else might work out at 530 at night, we could just get into pattern of trying to fuel ourselves around our workout. Some of us don’t have a lot of time in the morning, if you’re working out five in the morning, you know, you may not have as much time to go ahead and eat then or have like a super big appetite in the morning just strictly because maybe you even eat later at night because you have young kids and that’s the opportunity to eat so your meals are closer together. That doesn’t mean you have like anything wrong with your metabolism. If you’re Not hungry, like super early in the morning just means that could be your schedule, but just having something after your workout, like some protein, some carbohydrates, so after we work out, your body stores glycogen in your muscles, right? So glycogen is stored carbohydrates, after you work out would be a great time to have some carbohydrates for the purpose of being able to fuel yourself for your next workout. So having some carbohydrates and some protein are great for not only muscle building, but even just maintaining a good steady energy in the gym. Because when you do a workout, you’re probably gonna have some blood sugar. Ups and ups and downs. Right? So you’d want to Barb’s for that purpose as well. Um, so before and after you workout, depending on what time of day, if you’re working out at night, you might just have dinner afterwards, but just having like, some form of a schedule like that, um, would you say, Sam, that just being consistent with when you have your eating your eat time, eating schedule, is really important for just just forming a basic systems, then there’s not this like, picking up things throughout the day, or doing like little things where we skip a meal. And all we did was have like a handful of like, like, crackers, and then we realized we haven’t eaten for five hours. So would you say that even just getting into like a schedule is probably a good idea. </p> </div> <div data-rss-type="text"> <p> Sam 26:31 <br/> Yeah, I think that works for a lot of people. We’re big proponents of habit building. Like if you do something and you repeat it, it just becomes second nature. So if you’re someone who’s like, not used to eating regular meals, and like john said, you’re just grabbing a handful of crackers, and you’re, you’re still hungry, like setting aside a time for like a week straight to like, make a lunch and eat a lunch. It doesn’t even have to be anything fancy. Like it can be a sandwich, it can take you three seconds to put together. And just like having that routine every single day. And that becomes a new habit, and it’s a lot easier to make sure that you’re properly feeling. </p> </div> <div data-rss-type="text"> <p> Jon 27:05 <br/> Right. Um, so does it does it matter? So let’s say that I have a really busy schedule, and it’s really hard for me in the middle of the day to sit down and have a lunch, would you say that some strategies would be some time snacks and things bought at a consistent time of day, it would be a good idea to try to like maybe break up that one meal into three smaller meals where we can still accumulate some calories in a more convenient way. </p> </div> <div data-rss-type="text"> <p> Sam 27:39 <br/> Yeah, that’s a great idea. So if you workout in the morning, you can have your pre workout snack and post workout snack. Great. And then if you like really can’t eat a big meal again until like two in the afternoon. Because for whatever reason your schedule doesn’t work like that. Well, that’s okay. Like you can have your lunch split up into like a protein bar, and a piece of fruit, and maybe some crackers and cheese. But little like snack items spread throughout the day just to like kind of keep the hunger at bay, keep your blood sugar sugars regulated and make sure that like you’re still getting nutrition and even if you don’t have a ton of time to make it happen. </p> </div> <div data-rss-type="text"> <p> Jon 28:14 <br/> Yeah, and there’s a lot of variables to that probably also dictate whether or not we’re eating enough is how much water intake we’re getting, how much sleep we’re getting, if there’s there’s a lot of, there’s a lot of research on the impacts of being dehydrated and sleep deprived on your appetite. So if those things aren’t something that you prioritize, I would prioritize those as well. Because that also helps you get a better sense of what your body’s telling you. Because if those things are, you know, if you’re feeling hungry, when you’re thirsty, or if you’re feeling hungry, when you’re tired, then those are things that, you know, we want to try to prioritize as best as we can. So we can have a better understanding of our true hunger signals and things along the lines of that. Um, so if we were to structure a meal, what’s like, what’s a basic way to structure a solid meal that we can assume that we’re going to get at least 400 to 600 calories? </p> </div> <div data-rss-type="text"> <p> Sam 29:22 <br/> Yeah, so pretty much every meal is going to be split up just like they show the kids in school. It’s like half the plate is vegetables or fruit. A quarter of the plate is some kind of grain or carb and then another quarter of the plate is protein with that included in there. Obviously like the amount varies, but if you’re getting that kind of balance, then you’re getting all the major macronutrients and also the my my micronutrients as well. And some people need more protein. Some people will need more carbs for most of the people at the gym, working out on a regular basis like yes, you do need more carbs and more protein than what like the typical My Plate shows, um, but making sure that every meal or like opportunity that you have to eat, you are getting a bit of protein, you are getting a bit of carbs and you are getting a bit of fat, like a chicken breast on his own is like not really a sufficient meal. Yes, it’s full of protein. But like we said, we’re missing carbs and fat. And then that means that you’re depleted. And that leads to a lot of other issues in terms of satiety, and hunger levels and ability to reach your goal. So if you’re going to have a chicken with some salad, we also need to make sure that it’s including dressing and that there’s some form of carbohydrate, maybe you put protons on maybe you sprinkle Qianlong inside, maybe you have like a slice of toast on the side of it as well. And so that way, you’re getting all your micronutrients, in addition to the major macronutrients in a meal. Right. </p> </div> <div data-rss-type="text"> <p> Jon 30:47 <br/> And that’s probably another reason why at times, like if we look at, we don’t put like moral values on food. Sometimes having something that’s not going to be as filling could be more beneficial, especially if you haven’t, you know, your previous meal you didn’t get enough calories in so you had a 400 calorie breakfast, lunch and dinner, that’s 1200 calories for the day. So having, you know, the couple snacks in there that would help you get another 150 to 200 calories. And again, these are just random numbers, because I’m for a guy, it could be totally different for small female, it could be that could be too much food. I don’t I don’t know people’s natural, you know, there are many amount of food that every single person needs. So if you aren’t eating, if you’re just eating like very filling foods and your meals, because there’s super nutritious like, don’t be afraid to have things that aren’t going to be as filling like having like some white rice sometimes or having like a piece of bread with like a little bit of peanut butter, if that is something that makes sense in that context of that day. So I think we talked a lot about a lot of different things Sam’s that you want to add that maybe we didn’t touch upon, or </p> </div> <div data-rss-type="text"> <p> Sam 32:11 <br/> I think we went over a lot. I feel like it was information overload and we might have gone off on some tangents. Yeah. Is there anything, john that you think we’re missing? Or that you want to like, say to bring everything back together? </p> </div> <div data-rss-type="text"> <p> Jon 32:23 <br/> Yeah, if you haven’t watched survivor season 20. That’s really good. It’s a really good one. </p> </div> <div data-rss-type="text"> <p> Sam 32:29 <br/> Don’t start with 20. It’s the worst one to start with. They brought all the people back. </p> </div> <div data-rss-type="text"> <p> Jon 32:33 <br/> Yeah, you got to start sooner. But that’s a really good one. No, I don’t have anything else to add, if anyone has specific questions like this will help us with, like, knowing what to help you guys with is if you guys send us messages, or just even just talk to us in the gym. Like we want to be able to help you guys as much as we can. And these are just some confusing things as well. How can eating too little be impacting my goal of whatever? We’re here to help you. So ask questions. There’s no shame in not knowing something about nutrition. This is what we do all day long. Come on. Because I have a good chunk of my time watching survivor, obviously. We This is stuff that interests us a lot. So if there’s something that you want to learn, we want to help you on it. </p> </div> <div data-rss-type="text"> <p> Sam 33:26 <br/> Yeah, shout out to anyone who has made it this far into this podcast. And it’s still listening and still interested. And if you are still listening and you’re interested in working with us, definitely reach out. You can <a href="https://prototypetrainingappointment.as.me/schedule.php"> schedule a free nutrition consultation </a> , just kind of see if this is a something that you might need some help with. We are here to help you and we are here to talk nutrition with all of you. So definitely reach out if you have any questions or concerns and feel free to sign up for a free nutrition console as well. Cool. All right, guys. Thank you for listening. Bye, guys. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/community-conversation-why-undereating-can-affect-your-goals/"> The Community Conversation – Nutrition Edition – Why Undereating Can Affect Your Goals </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 10 Jun 2021 20:30:00 GMT http://www.prototypetraining.com/community-conversation-why-undereating-can-affect-your-goals/utm_sourcerssutm_mediumrssutm_campaigncommunity-conversation-why-undereating-can-affect-your-goals thumbnail http://www.prototypetraining.com/ep-22-olivia-harwood-a-prototype-og/utm_sourcerssutm_mediumrssutm_campaignep-22-olivia-harwood-a-prototype-og Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype!  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 22 Olivia Harwood: A Prototype OG appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/06/Liv-Harwood-1024x1024.png" alt="The community conversation episode 22 liv harwood a prototype ogi" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype!   </a> The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-21-the-community-conversation-dr-annie-powell/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> <span> This is our 22nd episode of the community conversation and I am SO PUMPED to introduce our guest and long-time Prototype member AND one of my first personal training clients, Olivia Harwood. Liv is like a little sister to me, I started training Liv in 2010/2011 before she was in high school. This one is special for me because Liv is awesome and if you don’t know her I’m glad you get to know a little bit more about her today! </span> </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 0:03 <br/> That’s great. </p> </div> <div data-rss-type="text"> <p> Michael Collette 0:05 <br/> All right. Well live Welcome to the community conversation. You got a nice introduction before this, so everyone knows who you are. And without any introduction, everyone knows who you are you like the, one of the most OG people? prototype. So with that being said, Why don’t you just kind of talk everyone through like how you got involved in prototype how you, like got involved in the gym, for the people that might not know your story? </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 0:37 <br/> Yeah, so thanks for having me, by the way. Um, I think my dad started working out with Mike the OG, you know, founder and owner of prototype, back in the day when he was a trainer at BSC. I think I was like, 12 at the time, I’m 23 now. And I think my dad was the one that got me into, like weightlifting basically. Or he was the one that suggested I get into weightlifting, I played sports, my whole life, soccer and lacrosse are my big things. And I wanted to play competitively in high school, and I go on to college, hopefully for one of them. So I think probably Brent Harwood was the one that was like, you should like come, I don’t know, like workout with Mike lift some weights. So then I started working out with Mike at BSC, when I was like, 13, maybe I think we snuck me in there when I was a little bit under age. And I remember the day you Mike, were like, you heard across it. And I was like, No, and you’re like, it’s the next big thing. And I was like, No way I don’t believe you. And then my left VFC to open up. I’m CFP at the time. And my parents and I followed him over there in 2012. And I think for the first like, I don’t even know like, probably like three or four years or something. We pretty much only did personal training with you. I think I was intimidated by the CrossFit classes and stuff. I’m just was like sticking to personal training with you. And then I think it may not have even been till I was in college that I started going to the CrossFit classes and stuff. I’m definitely having my mom as my workout buddy helped me like get over my like small social fear of like, doing a workout class of people I didn’t know. But now I love it. I would tell everyone I played competitive lacrosse in college. And everyone always asked me like I was the strongest on the team, I could always do the most pull ups. And everyone’s always like love, like, how do you do it. And I was like CrossFit. That’s the story, my style. I do CrossFit classes, and I work out with Mike. And now you’re an adult a little bit anymore. I’m 23 years old, I’m going to have to start paying for my own gym memberships and which is very scary. </p> </div> <div data-rss-type="text"> <p> Michael Collette 2:58 <br/> And you’re going to be moving into South Boston soon. And one thing that you didn’t mention to the you were Canadian for a little bit, so when was that? Because I don’t think everyone knows that. That you guys left like this area for like a short like hiatus for your for your mom’s your mom’s job. So what was that? Like? </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 3:22 <br/> Like, what was it like being Canadian? Yeah, I think I kind of blacked it out, honestly. But um, but um, yeah, my we moved right after I finished eighth grade. So I have two older brothers, but we just it was just my parents and I not moved because my brothers are old enough to be on their own. And we lived there for two years. And I kept playing sports up there competitively, and like my school require that we play sports like all three seasons, so I picked up some new ones. And my mom’s biggest thing when she moved up there was finding a gym. So we did find, like a great personal training gym, which ended up like the owner of that gym ended up opening up a CrossFit gym and like oh fell the time we lived in. So that was a big part of our time out there as well. But we would still come back to the gym and like work out whenever we are home over like the holidays and stuff and yeah, then eventually move back to Westboro and I did my junior and senior year of high school in Westboro and then went to college in Maine. But again, still whenever I was home on breaks, like came back to the gym and did classes and everything. </p> </div> <div data-rss-type="text"> <p> Michael Collette 4:31 <br/> So you graduated during this COVID thing. Can you tell people that may not know what that was like? Like what your experience was like kind of going through COVID being a college student and being like your senior year, sorry to bring that up. But you know, a lot of kids now we’re kind of still feeling the Same feeling that same effect now it’s starting to kind of get to that tail end of it here in Massachusetts you know seniors got a lot of seniors have like, graduation tomorrow high school seniors and and like, how can I pray and what’s worth having their graduations and stuff? So these kids are getting that opportunity. What was it like being in college especially your your senior year kind of living? living through COVID? </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 5:23 <br/> Yeah, so it was right in the middle of lacrosse season Actually, we, we like spend. Basically, I played in a league called the mascac, which the season starts February 15. Every year you can’t have any coaches practices or competition before February 15. And like February was kind of like when the world like went on lockdown. So it was it was weird. Like we went on our spring break trip to LA and we got back and that’s when things were getting really bad. And I remember I got back to the locker room after practice one day and amhurst another college and our league had decided they weren’t having liquor awesome. We were like freaking out. Sorry, we were freaking out or like what is this mean? Like there’s no way Bates is shutting down. Like we’re gonna be fine. Like we already had our spring break. A lot of schools have like their spring breaks coming up. So I think that we thought they were covering their bases by like not allowing people to leave campus in return. But like that was like on a Tuesday and then on like a Thursday we found out that like this that school was done that we are being sent home so it was like a very insane 48 hours and from like a lacrosse perspective we had spent from the second we got to campus in September until like, we were probably at the beginning of March at this point, preparing for the season that we weren’t even going to get and a completely on a completely individualized No, I was kind of like over college across at that point. So as much as I was like, really sad to like, not be spending time with my teammates and stuff anymore until I was sad for my teammates that still really did want to season. I kind of was just like, okay, like this is happening. And then obviously being sent home my friends. At first were like, we’re all gonna stay like we had a house off campus like let’s all stay let’s just like we’ll eat like Panera and Chipotle I for every meal. Like it’ll be fine. Um, it quick like three days later, everyone was like, okay, we need to leave like this is just not safe. And it’s also just not sustainable. So that was really crazy. But I think one thing that helped me kind of get through it was knowing that it wasn’t like just me thing. It wasn’t just a friend group thing. It wasn’t just a Bates thing. It was literally the entire world. So it wasn’t like, oh, why is like there were like millions and billions of people going through it. Obviously, we were still all safe and healthy, which was really big. And honestly like now I’m kind of thankful we got out when we did because I feel like so bad for everybody else that’s still in college and like the people that just finished up their freshman year that they like their senior high school was cut short. And now their freshman year was tough probably to do like all the normal social things. So it was kind of it was just kind of crazy. It’s the time has gone by really quickly. But it’s just like weird to think about, like 15 months ago at this point. I was in person living </p> </div> <div data-rss-type="text"> <p> Michael Collette 8:25 <br/> I can’t imagine being in school gone through that stuff. It’s things like you said things for the freshman just to be able to get a good perspective on it. And then you also continued to like say in super good shape. And like like many questions they like many maybe many folks like prototype but not like many folks like across the world. You and Sally and Brent continued and still are doing like virtual like training in virtual classes. I want to talk about that. And then I share my know what I want to talk about before we go into that is like staying on like the college and high school like side of things before we get more into your you know, as an adult is like being in high school, in training and being a being an athlete, being in college training being an athlete not many kids have like I don’t want to call you a kid but like at the time you’re a kid devoted like as much time to like their physical like their fitness their health like their well being now many kids are in that mindset get up in the morning go to a 6am class. Like how did that like what like what is going on in your brain? That was like a decision you made? This is what I want? This is what I’m going to do. </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 9:48 <br/> Yeah, I think that well first a big part of it honestly was my parents like supported me through a lot of it like not only financially which was a big thing which I’m very appreciated out. appreciate about And a lot of people don’t have that luxury. But also just like my dad, his slash, like was working out with Mike three times a week my mom is in the gym like every day, that definitely has helped me a lot. But in high school, I remember like, lifting weights, like was not a thing for like the people on my high school like lacrosse teams and stuff. Um, but I remember and we still got in like good workouts, I guess, like in games and practices. But I remember during soccer season one year, I had been like, training with Mike in the offseason. And then soccer season came around, and I was like, Okay, I’m like, getting like workouts and during practice, I don’t need to be kind of like going into the gym as much. But I noticed I felt like I kind of felt like crap. Like, I didn’t feel like I was in shape. And then I reached out to Mike and was like, Can we start training again. Um, so yeah, I just felt like I always felt better when I was like, consistently actually like lifting and like doing real workouts in the gym. And that was a thing that transcended to college to like, I went to a d3 school that was competitive, but a lot of people had no experience lifting. And it definitely showed like I was blowing people away in the weight room. But even at school, it is hard, I always felt like I was on a much better track when I came home, which has made the transition to being like, virtual and like now being an adult and like not being college a little bit better. Um, like, it was always hard for me to stay on track at school. But I knew that like, when I came home, it was my time to kind of like reel it back in with both my nutrition and like being consistent in the gym. So overall, just like I think the main motivation, there is just like feeling better. And like, you look better when you feel better, too. </p> </div> <div data-rss-type="text"> <p> Michael Collette 11:45 <br/> I talk about nutrition in a second, but like keep keep on that track with the with the virtual like what, like you guys are like doing tons of virtual and you got like your your got get your spot and the cape, you’ll go to KB workout, you’ll go you know, and you’re working full time to from home, and they’ll do your workout like in your house and in westborough to like, what is that whole, I know that you’ve been consistent. So that’s played a role into you don’t want to stop being consistent, but even the folks that there’s some folks out there that were really consistent that like, you pivot to a virtual No, like, not for me, like, Yeah, what what made that easier for you, or what keeps you keeps doing that with I mean, besides the fact you have an appointment with me, but </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 12:33 <br/> um, I think we’ll definitely the main thing is like having a schedule, like whether we’re working out with Mike on a day or just like, deciding, I mean, before I started work, I was still living at home from like March to August before I started work. So that was a time where like, I still tried to be very, like maybe I wasn’t getting up and doing like the 7am CrossFit classes, but I still made an effort to do like the 9am thrives every day. So still just like making a plan. I’ve also just decided for myself, this might change when I like move out. But um, and I’m living with my friends, but I know that if I don’t work out first thing in the morning, it’s not happening. So I like won’t roll out of bed until I’m ready to work out. Um, so that was kind of more of a factor when I wasn’t working. But now that I am working full time. It’s like I’m working on at seven or I’m not working at all, so I might as well work at seven. Um, and then the other thing that has really helped me is honestly like my mom living at home with my mom and her also being really committed. Like it’s nice when my alarm goes off in the morning and I can already hear her downstairs and I’m like oh gotta get up. But I have really liked virtual um, I mean, like my parents I’ve totally hooked us up Brad Harwood specifically shout out with like a bunch of like home workout equipment and stuff which has been awesome, but I love still being able to take a class like the pro everything is so programmed I don’t need to like think of my own workout I just need to show up and like be told what to do and like make myself do it. Um, yeah, but I love virtual and it’s it’s I get to sleep in an hour later on a selfish note and I roll out of bed like five minutes before class starts. It’s great. </p> </div> <div data-rss-type="text"> <p> Michael Collette 14:15 <br/> I don’t think you’ve ever missed a workout like cuz you like decided to sleep in I want I’m wondering like if your mom would ever give you a hard time for Mrs. missing one cuz I feel like it like sleeping. We normally talk about it the night before. Like, it’s kind of like maybe we won’t say we’re not working out tomorrow, but we wake up in the morning are both like it’s not happening. It’s a mutual agreement. </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 14:38 <br/> Yeah, yeah. But I mean, but um, you all do. </p> </div> <div data-rss-type="text"> <p> Michael Collette 14:43 <br/> You hold each other accountable to work out. You also hold each other accountable not to work out. </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 14:46 <br/> Exactly. It’s like yeah, like if one of us is not working out, probably both of us are not working out. But I like to rest on the weekends. So my motivation is like just gonna make it through like Friday, maybe Saturday and I can just </p> </div> <div data-rss-type="text"> <p> Michael Collette 15:00 <br/> So, back to the part about like nutrition, you use like 2020, COVID, all that stuff to really dial it in. I mean, you’re back home, you that in school, all the other stuff that comes with being in college and stuff, like you, like me like a huge like transformation. Like, what did you do? And like, what advice would you give to like other folks that are like that? Want to, you know, make that progress? Well, </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 15:31 <br/> yeah, so I think just being home in general definitely has helped me a lot. Like Obviously, I’m not drinking as much and I’m not in like comments or they’re like, endless food options, and I can just, like, have whatever I want. And I’m being like, influenced by my friends. But I will say I did, I feel like my transformation did kind of start at school. And I have been trying, I’ve been like working with like prototype nutrition on and off, I think since I was like a freshman in college, but I couldn’t really get myself in the right mindset. Like I kind of kept being like, I was tracking macros, but it was like all or nothing. So it was like, if I go over my macros, even the slightest bit, like I’m throwing it out the window, and I’m just gonna eat like everything in sight. So I got into, I was in like, a really unhealthy manner for a long time. But then, I think like, maybe like, towards the end of my junior year of college, or like my senior year of college, I was working with john. And the macro counting was like, very important for me to learn kind of like portion control, and learn, like, yeah, I can eat this, but like, this is like kind of what I’m putting into my body situation. And then from that, I was able to just be like, Okay, I’m going to eat what I want, but I’m not going to overdo it. Like kind of more like a mindful eating approach. And that was like really what did it for me like that is when I really started noticing, like, the transformation I guess I’m just so just like, I guess like listening to my body and stuff. But being being home has helped me like get over the end line, I guess. Yeah. Yeah. And surrounding yourself with people who I feel like thank similarly like people who also want to be healthy. And you know, I eat like a lot of crap in a day but it’s all about balance Whole Foods, prioritizing Whole Foods. </p> </div> <div data-rss-type="text"> <p> Michael Collette 17:25 <br/> What is your favorite food? Like if you could only eat one food for the rest of your life? </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 17:32 <br/> What would I think sushi? </p> </div> <div data-rss-type="text"> <p> Michael Collette 17:35 <br/> Just what kind of what kind of sushi though? Like Yama? Sushi. You’re talking like good like you’re talking about like shimi what are you what are you talking about? </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 17:44 <br/> I like the Maki. I think that’s what it’s called. I think that’s like Yama, sushi. I mean, Yama, sushi is kind of like fake sushi because they just throw everything in there. But I like some good I love some salmon. I love some tuna. I love some avocado with spicy Mayo drizzle. I’ve been really into pokey bowls recently there’s a place in western called Atlantic oh it’s in Shrewsbury actually called Atlantic pokey. I got Brenton sadly on them. It’s like a burrito bowl but it’s like sushi ingredients. Amazing. Yeah, I never heard of that place but they call the Atlantic Atlantic pokey. There’s also there’s one in Shrewsbury. There’s also one in Marlboro across from the apex center. Delicious. document all the good Poke Poke. </p> </div> <div data-rss-type="text"> <p> Michael Collette 18:25 <br/> Well, let’s get into Spitfire. I know that I’ve asked you that question because I want to change up these questions but we just haven’t got around to it. So question number one big one a was the food favorite movie and TV show of all time. And what are you currently binge watching right now? I know you’re a Netflix binge watcher. </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 18:50 <br/> Okay, favorite movie. I feel like I always say Back to the Future. So I’m gonna go with that. But also Legally Blonde is an honorable mention best movie of all time. Better than Mean Girls. Sorry, not sorry. Um, favorite TV show of all time is probably The Handmaid’s Tale. It’s so messed up. If you like mess up stuff. You’ll love it. I was like </p> </div> <div data-rss-type="text"> <p> Michael Collette 19:15 <br/> I watched I watched like, I don’t know like to try to watch the first episode Erin and she had on and I was like, I can’t watch the show. I can’t watch the show. I’m disturbed by it I couldn’t watch it. But </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 19:27 <br/> yeah, now my favorite genre of like books movies, TV is like the psychological thriller like really screwed up stuff. That’s my favorite. </p> </div> <div data-rss-type="text"> <p> Michael Collette 19:35 <br/> Do you Like Dexter? </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 19:37 <br/> I haven’t watched Dexter I’ll add it to my list. </p> </div> <div data-rss-type="text"> <p> Michael Collette 19:41 <br/> Add it to your binge watching list because now we get to go on to show you binge watching right now. </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 19:46 <br/> I’m currently binge watching below deck. Um, I’ve been very in the past couple months have been very into the Bravo shows. I watched summerhouse changed my life. Do you know what summerhouses I’ve definitely told you about this summarizer </p> </div> <div data-rss-type="text"> <p> Michael Collette 20:00 <br/> But I don’t know </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 20:01 <br/> summerhouses like a bunch of like, like New York City adults like late 20s early 30s on the weekends over the summer they go to the Hamptons and they just like party and it’s like so insane highly recommend below document below deck is. Nope. Haven’t heard dap is it’s a reality show about the lives of people that work as the crew on a yacht that is chartered by like billionaires, very entertaining. Many episodes many seasons perfect for binge watching. </p> </div> <div data-rss-type="text"> <p> Michael Collette 20:32 <br/> All right, next question. Favorite musician or band of all time and I’m going to add to this to like, what’s your favorite song of all time? You want to know one song? So those are like three? Those are two questions. So favorite musician or band of all time doesn’t know does not have to be related to your favorite song of all time. </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 20:55 <br/> Okay, I don’t know if this is my favorite of all time, but I really love some Ariana and Rhonda. I know that’s so basic of me. Um, I don’t know she just box like, like, hit after hit. Yeah, what have you seen that video of her? It was like on SNL when she like, impersonated like all these different like music like, really bring anybody like Britney Spears. She’s really talented. She’s really good. Yeah, no, but she’s dope. She just got married shout out Ari. My favorite song I don’t even know if I have a favorite song but I’ve really been into cowboy Take me away by the checks. </p> </div> <div data-rss-type="text"> <p> Michael Collette 21:33 <br/> Whats that? </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 21:34 <br/> Its like cowboy Take me away. Y’all know you know it and keep singing it. </p> </div> <div data-rss-type="text"> <p> Michael Collette 21:41 <br/> Keep singing it it. </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 21:42 <br/> I think all I know off the top of my head. I also really enjoy listening to Sirius XM channel. 12 pop rock. </p> </div> <div data-rss-type="text"> <p> Michael Collette 21:52 <br/> Wait, is that like throwback like 90s pop rock? </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 21:54 <br/> It’s like, I feel like it’s like 90s, early 2000s. Like, all the time. It’s amazing. </p> </div> <div data-rss-type="text"> <p> Michael Collette 22:00 <br/> Awesome station. They play like blues traveler and matchbox. 20. Like all the good. The good music. It’s not you know, it’s not the same caliber anymore. Last question is, besides working out what is your favorite thing to do? What’s your favorite hobby? Like? What do you like to do? </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 22:20 <br/> On a perfect day, sit on the beach and read a book. </p> </div> <div data-rss-type="text"> <p> Michael Collette 22:25 <br/> Sit on a beach read book. What’s the book here? What’s the book you’re reading? Right now you read anything? </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 22:29 <br/> I am. I’m currently I got really into reading last summer. And then I like stopped. And I just got into again. I’m currently reading the wife between us, obviously a psychological thriller. I’m like, halfway through. It’s about like, I don’t know if some guy like marries this girl and ruins her life. And then he like divorces her and now he’s marrying a new girl. And she like first wife is trying to save a new wife. </p> </div> <div data-rss-type="text"> <p> Michael Collette 22:52 <br/> It’s very complicated. It’s great. It’d be it could be a real true story, too. What’s that show? I think we talked about it. He just got got me thinking about it. It was on Netflix. There’s like three seasons, there was a guy that like Ozark. No, it’s like he was like a guy who was like, follow this girl around or it’s woman. </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 23:12 <br/> YOU </p> </div> <div data-rss-type="text"> <p> Michael Collette 23:13 <br/> Yeah, that’s it. So you must love that show. </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 23:16 <br/> Yeah, that was good. It was honestly not one of my favorites. But it was good. Okay, yeah. I don’t know that guys. Think of psychological thriller. That’s like all I think about is something like that, where this guy is just like an absolute psychopath. And like, you’re kind of like, oh, like, I hope you like, like, she likes him. But then you’re like, he’s a psycho. Yeah. And then he kills everyone. Yeah, and then kill people. </p> </div> <div data-rss-type="text"> <p> Michael Collette 23:39 <br/> Well, with, I appreciate you being on this community conversation. Just got to know a lot about you already knew all this stuff. I’m doing my healing my sister, basically. But uh, everyone that’s listening right now got to know the value. So I appreciate you being on everyone that’s listening right now. I appreciate you listening. Remember, if you haven’t yet, subscribe to us on Spotify and on YouTube. You can catch the community conversation every week, that new episode that comes out every week. So get on that. And again, thanks for being on a community conversation with you all real soon. </p> </div> <div data-rss-type="text"> <p> Olivia Harwood 24:11 <br/> Thanks for having me, Mike. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-22-olivia-harwood-a-prototype-og/"> Ep 22 Olivia Harwood: A Prototype OG </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sat, 05 Jun 2021 13:12:00 GMT http://www.prototypetraining.com/ep-22-olivia-harwood-a-prototype-og/utm_sourcerssutm_mediumrssutm_campaignep-22-olivia-harwood-a-prototype-og thumbnail http://www.prototypetraining.com/ep-21-the-community-conversation-dr-annie-powell/utm_sourcerssutm_mediumrssutm_campaignep-21-the-community-conversation-dr-annie-powell Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype!  The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 21: The Community Conversation-Dr. Annie Powell appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/05/Dr.-Annie-Powell-1024x1024.png" alt="A man and a woman are on a poster for the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype!   </a> The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-20-the-community-conversation-prototype-nutrition-edition/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> <span> This is our 21st episode of the community conversation and I would like to introduce our guest, Dr. Annie Powell. If you have been at Prototype then you should know who Annie is! Annie has been part of the Prototype community for over 7 years, she’s a pediatric doctor, she’s done every program we offer at Prototype, she’s won multiple community awards, she’s also got to be one of the nicest people I’ve ever met, I’m so glad to have her on! </span> </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Michael Collette 0:03 <br/> Thank you for tuning into the community conversation brought to you by prototype train systems home across our prototype. The community conversation highlights a different member of the project community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listen to podcasts and watch YouTube videos, I highlight some of the world’s greatest leaders and visionaries. And we believe we have some amazing people here at prototype and we want you to get to know them. This is our 21st episode of the community conversation. And I would like to introduce our guest, Dr. Annie pal, if you’ve been appetite, then you should know any is any has been part of the project community for over seven years, almost eight years, the pediatric doctor she’s done every program we offer basically a prototype, she’s won multiple community awards, she’s also has has to be one of the nicest people that I’ve ever found. I’m just so glad to have her on today. And I know if you’re listening, you’re probably pumped to learn and hear from me as well. So Annie, thank you for being part of the community conversation today. </p> </div> <div data-rss-type="text"> <p> Annie Powell 1:08 <br/> Thank you for inviting me. I’m so honored to be here and excited for this. </p> </div> <div data-rss-type="text"> <p> Michael Collette 1:12 <br/> I know and you’re all dressed up because I know you have a lunch date right after this </p> </div> <div data-rss-type="text"> <p> Annie Powell 1:16 <br/> I do. </p> </div> <div data-rss-type="text"> <p> Michael Collette 1:18 <br/> We’re gonna really dive into it. So any Why don’t you just give everyone a little bit of background on yourself? Like how did you come across CrossFit, like you talked a little talk about your, your fitness journey, all that all this? </p> </div> <div data-rss-type="text"> <p> Annie Powell 1:32 <br/> Totally. So I growing up as an active kid, I did swimming, and I played field hockey in high school. And then through college and med school, I was really like pretty compulsive about my studies, and didn’t have a lot of balance with getting a ton of fitness then. And after med school is residency, and I had twins during residency and then had another daughter shortly thereafter. And after I had the kids, I started kind of getting more into the fitness world. So we moved to westborough, the same year that you guys opened. So we moved to westborough in 2012. And I was driving downtown and try and thinking about like, Where am I going to go and what am I going to do when I drove by prototype and I looked in the window and I saw this like, you know, kid who was like 22 or sometimes coach in the class, this guy opened the gym. And these people swing in from bars. And I was like, oh man, that looks so cool. But I don’t know if I could do it. And I was like, maybe I need to I was like between CrossFit or like the like get in shape for women program across the street. So I didn’t know like which one to go to. So I called and I got Brian’s answer on the phone. And at this point in my fitness journey, I’ve been doing a lot of yoga and dance. And Brian was he sounded like somebody from like a yoga studio. He’s like, no, it’ll be great. Come on in. You’ll love it. He was so Zen and welcoming. I was like, Okay. So I think the next day I came into my first class, which you guys called elements at the time. And you were coaching. And I loved it from the beginning. It was so hard and so different than anything I had ever done. But I loved like the group training, I love doing the same thing as everyone else. And the coaches here are just really stellar, which is really why I kept coming back. </p> </div> <div data-rss-type="text"> <p> Michael Collette 3:32 <br/> So you’ve done over 1000 workouts at the gym, you’ve been here for almost near the inception of the of the gym. And if you guys are listening, I think I’m the 27 year old kid she’s talking about what what is kept you going back, like what has kept you motivated, what has kept you continuing to like pursue excellence in all those different facets of what you do. </p> </div> <div data-rss-type="text"> <p> Annie Powell 3:59 <br/> There’s multiple levels to that answer. So I remember when I started so I was a six a hammer to start with. Because my kids school time was later and the original six cm group with your you’re in LA you’re now in LA at the time you and Aaron were dating with Karen and john and Brendan and Eric and just Clancy. And it was this just wonderful, like so much laughter so much community. And I really enjoyed being around everybody. And when I was going to 6am I remember that that there was this class that came even ahead of 6am I thought that exam was early. And when my kids school time shifted earlier, I was like, Oh man, I have to start kind of getting up earlier and getting myself to 5am. Now I can’t imagine not being part of that. So I start my day, surrounded by people who maybe inspire me to just be better I am so grateful to be around the women and men and coaches who I interact with every morning. It is very much for me just as much about emotional health, mental health as it is about physical health at this time. So I really do love the people I love the coaches is also coming to prototype for me has been a lot about personal development and ways that I didn’t expect. So I’m in my 40s. Now, with three kids and a career, it didn’t occur to me that I would be able to learn so many new things at this point in my life. So in addition to doing the CrossFit classes and the prototype classes, I’ve been fortunate to work with with Joe black extra to coach Joe in the bar and do the prototype barbell club, and even compete in weightlifting events, which if you had told me, I was going to know how to weight lift 10 years ago, I would have thought you were crazy. So I love that I’m still learning new things at this point in my life. And one other answer to this question, sorry. This is one of the few things in my life that I just do for me. Right? So for those of us who are moms, and you know, we have spouses, kids and patients, this is mine, this is my time with my friends to develop skills that I love doing and feel passionately about. So it’s it’s actually become really sort of almost like a secret practice of something that I do just for my own self. So how did you like dentists join? Oh, I know. Right? Well, okay, so my husband now so a lot of people don’t actually know that we’re married, because I never changed my name. And then we also tend to not always interact very much. The doctor things though, right? Yes, that’s the doctor then yes, that’s a doctor thing. I’m like, Listen, I went to school for a long time, I’m not seeing some doctor, somebody else’s last name, I have my own last name. So that Dennis joined a few years after, I think a couple years after I did, and he was just like, he works as an ER doc, and his schedule is brutal. And I’m like, you really need to try this out. Like, it’s gonna make you feel better. And you could go, you know, he did the whole thing that it says. He said it wasn’t for him. But I had a very strict rule initially that we were not going at the same time, because I like to go with my friends and with my time. So now, I do concede on that occasionally. And we do sometimes come together, which is fun. </p> </div> <div data-rss-type="text"> <p> Michael Collette 7:40 <br/> So funny. It’s just so funny. I know the I knew that answer, but I don’t think anyone Yes. So you basically have stayed here for the community. And then you’ve kind of found other things that you never thought that you were going to be able to do. What What do you remember, like one or two things that, like stick out in the back of your mind that I know you mentioned? Like if I said you were gonna do weightlifting or learning? Like what are what are some things that stuck stick out in the back of your mind that you’ve been able to do over the course of, you know, the time that you’ve been here that you would never have thought you were going to do or maybe even capable? </p> </div> <div data-rss-type="text"> <p> Annie Powell 8:21 <br/> So many things. So you know, definitely the Olympic weightlifting and even competing in Olympic weightlifting. When, let’s see after I had been here, I think for a couple years, it was 2015 and 2015, I was diagnosed with Hodgkin’s lymphoma, and I was out of the gym for a while like, you know, whatever time I was going through through treatment, and I remember coming back, and I was sitting with you. And I was like, Mike, this is so much harder than I thought it was going to be to come back. And I feel like I’m never going to be able to do those things I was able to do before. And at that point, you were kind enough to start working with me. And we were doing personal training to help me get back into kind of what I was able to do before. And then I learned a lot from you about the power of mindset. And the limits we put on ourselves thinking we can’t do something. So working one on one. I don’t know if you remember, but it was with you that we did. I did grace for the first time, our acts, and I thought you were bonkers. I was like you’re crazy. And I did it. And I never thought I would be able to do pull up. And then I remember we started prep to do Fran and I did that a couple times. We worked on getting the prep to do date day and so on with the handstand push ups that are x. And it was really like, you would say things to me and I’d be like Mike status, like you’re crazy. That’s never gonna happen. And then we would work through it, and it would happen and it was so Cool, and you’re like, no Annie, you don’t need another drink of water stop going for your water bottle, you actually don’t need her as. But I, I have really like fond memories of those training sessions fond in a way of like, I also felt like I was gonna like pearl of those training sessions after my cancer treatment. Because it initially started, I want to get back to where I was. And then it was like, you know what I want to be able to do things and be stronger than I was before I got sick. And having that happen was so empowering. And joyful, for me. </p> </div> <div data-rss-type="text"> <p> Michael Collette 10:44 <br/> Such a incredible story. I don’t think enough people know that either. And it’s not something that you necessarily heard sharing all the time, too. But the story of kind of being in a bit place where you never thought you were going to be able to be where you were, and now you’re exceeded where you were. </p> </div> <div data-rss-type="text"> <p> Annie Powell 11:05 <br/> Yeah. And when you go through an experience where you are worried just about surviving, to then, you know, prototype, for me, has been such an important part of like reconnecting with strengthen my body, in my mindset. And I’m just incredibly, incredibly grateful to the people here for that. </p> </div> <div data-rss-type="text"> <p> Michael Collette 11:33 <br/> What do you what would you tell people, right, so people come into gyms every single day, it’s gyms in general, not necessarily the type of gym that we have. But gyms in general have an incredibly high attrition rate something like upwards of 70 to 85% on a year to date basis, which basically means that eight out of 10 people that walk into a gym and sign up typically leave. So folks that go into gyms that are looking to insert goal, right, and it’s more than likely lose weight look better, feel better, be stronger. They’re not, they might not also understand the additional stuff that comes out. Yeah. Right. Like in that might not be a goal of theirs. But it’s a bigger part of like the whole picture. So like, how do you talk about this stuff to, to folks that like me? Yeah, I understand it. Right. </p> </div> <div data-rss-type="text"> <p> Annie Powell 12:40 <br/> Right. Right. So I think that I like think about what underlies those motivations, right? So what needs are being met, that we want to, you know, look different or feel stronger. And that’s what prototype does is fill those different needs. So this is about way, way more than a gym, or fitness. This is about connection. This is about personal growth. It is about feeling a sense of vitality in your body. And those are things that we always get to feel the chaos of our day to day lives. So I have a you know, I talk prototype up to all sorts of friends and you know, my kids compare now to my, like, closest friends from outside the gym. Now, come here, my husband. And what I say is, honestly, it sounds cliche, but I say it really changed my life. And I can’t imagine my life without it now. And that this is something I do to like, nourish my spirit as much as I do to feel strong. In and we all need that. In today’s crazy world. </p> </div> <div data-rss-type="text"> <p> Michael Collette 14:03 <br/> Yeah, we had a crazy year for sure. No, sorry. </p> </div> <div data-rss-type="text"> <p> Annie Powell 14:07 <br/> Sorry, I’m just, there’s so much there’s such an intimidation factor. And like when you think of those mental limit, like those mental limits we put put on ourselves, like when I’ve talked to friends. It’s been like, Oh, I don’t think I can do it. Or I could never do that. And I’m like, you would first of all, you would be amazed. And second just come. Like that’s honestly that’s the hardest part. And then once once you open up those doors and those opportunities it just happened. </p> </div> <div data-rss-type="text"> <p> Michael Collette 14:41 <br/> I can’t agree more. Yeah, really call that. You you referred to what needs aren’t being met because of the goals that they have and that’s um, you kind of find that through motivational interviewing. </p> </div> <div data-rss-type="text"> <p> Annie Powell 14:56 <br/> Yes. </p> </div> <div data-rss-type="text"> <p> Michael Collette 14:57 <br/> And it’s It’s hard for some people to also what I found, I would be curious what your thoughts are. But I have found that, you know, some people are just like, Fufu. Like, that’s not important. Like, I just want to lose 20 pounds, but it’s like, Yeah, well, why? Right? Like, what is that? What is that going to do for you, you know, back leg, but it’s interesting, because we’ve lived through a year where, you know, there’s your social isolation, every excuse in the book to not do stuff, while some folks took the exact opposite route and, and found in leverage their time to actually do more than what they were used to. What do you think? Um, you know, as it relates to, like, COVID. And the folks that are, you know, there’s still people out there that are not and not just here, right, in Massachusetts, things, things are getting a little bit. Yeah, but like, in other parts of the world, that Canada, for example, they’re still not in the best place, you know, what advice would you give those, those people that are like, that are struggling? </p> </div> <div data-rss-type="text"> <p> Annie Powell 16:09 <br/> You know, yeah. So, you know, in, in the world of Pediatrics, in particular, we COVID has affected our population much differently, because kids thank goodness or not, is susceptible to the physical severity of illness as our adults, however, there’s been this incredible, we call it the third wave of COVID, this just intense surge of mental health issues within the pediatric within the especially within, like the adolescent community, because of the effects of the isolation, the decrease in connection and the decrease in activities that gave them joy, whether it’s music, or theater, or sports or whatever. So now, I think more than ever, it is important to kind of reconnect with these elements that bring us joy. And when we look at the Science of Happiness, there is no doubt that movement, right, so movement, especially which can kind of like be buried and take us out of our comfort zone, movement that connects us with nature and movement that connects us with people, all those things are crucial to our brain’s ability to kind of release those neuro chemicals that just make us feel better. So so often talking about like, getting outside, as best you can, if it’s safe, and connecting with others and trying to reconnect with like those activities that ground you and bring you joy. So, you know, I know like for so so dennis is that you know, as an ER doctor, and I know for for him. And for me as well, like the pandemic affected occurs differently. But having our routine where we were still, like, for me still, you know, waking up and getting on the zoom and doing our virtual classes. It was, it was like such a lifesaver in terms of staying mentally healthy during them. So important. The mental health is important. Yeah, it’s so important. And the movement and connection and communities are all such fundamental pieces of mental health. </p> </div> <div data-rss-type="text"> <p> Michael Collette 18:25 <br/> Well, we’ve, we’ve been fortunate to be able to continue to, you know, leverage and to reach out and to connect with others through different modalities with zoom and that and whatnot. And for some people, it’s actually helped them even more, you know, there’s folks that you look at the flip side, right, there’s always, there’s always another side, like the pandemic is, is created more opportunity to help more people. Right, right, like technology. But so you know, with that being said, it’s not for everyone, but for you know, let’s say like, bring it back to the beginning your conversation, the Karen burden to the world. You know, Karen Burton back on there. I love it. Yeah, she could fit on a camera. Yeah, yeah. Jess can work out with a robot and she doesn’t really, you know, so no, he still he still like, yeah, she’s still late. Um, so um, one more question before we get into the Spitfire around here. What is your your favorite memory to date? Being at the gym? </p> </div> <div data-rss-type="text"> <p> Annie Powell 19:36 <br/> Oh, wow. What a great question. I can’t Oh, it’s so hard to pick one. I have a few. Yeah, so I love when we have the internal competitions and then have a big party afterwards. Those have been some of just the most fun days. I have had a prototype when we do like the summer Throw downs or the wide tober. And then I’ll hang out afterward. I love those days. </p> </div> <div data-rss-type="text"> <p> Michael Collette 20:09 <br/> You have the summer throwdown coming up, we do, it’s going to happen. I actually have a call to finalize all the details, but it will be Saturday, July 24. Con and pegs afterwards will be different than last year. I actually think folks are going to actually have more fun. And it should go a little faster too, which means more more Pool Party time. So anyway, all you know, you guys are listening. This right now might be the first year to hear about it. Yeah. Um, okay, so let’s hammer out the Spitfire round of questions. Right? I need to change these questions. I say that like every single time, but you can listen to these. There’s three questions. The first one is what is your favorite movie and TV show of all time? Oh, so what are you currently binge watching? </p> </div> <div data-rss-type="text"> <p> Annie Powell 21:06 <br/> Okay, so Favorite movie of all time? Dirty Dancing. Hands down. easy question. Favorite. Favorite TV show of all time. Friday Night Lights. Have you? Have you watched that series? Oh, I love quotes Taylor. Love it. I am not binge watching anything. I’m not what I can’t remember the last time I watch a TV show. </p> </div> <div data-rss-type="text"> <p> Michael Collette 21:30 <br/> Probably Friday Night Lights. Maybe. I was on TV A while ago. But we know that there’s </p> </div> <div data-rss-type="text"> <p> Annie Powell 21:40 <br/> actually during the pandemic the girls and I binge watched Jane The Virgin and I loved it. </p> </div> <div data-rss-type="text"> <p> Michael Collette 21:47 <br/> I know that is but it sounds like a movie that dentists are probably not want to watch. </p> </div> <div data-rss-type="text"> <p> Annie Powell 21:52 <br/> Dennis was Not a big fan of Jane The Virgin but I thought it was fantastic. </p> </div> <div data-rss-type="text"> <p> Michael Collette 21:56 <br/> So funny. Okay, next question is what is your favorite musician or band of all time? </p> </div> <div data-rss-type="text"> <p> Annie Powell 22:05 <br/> Springsteen, easy. Bruce Springsteen, Bruce Springsteen, I love going to his live shows. </p> </div> <div data-rss-type="text"> <p> Michael Collette 22:10 <br/> Awesome. Live music is coming back to which is coming back. </p> </div> <div data-rss-type="text"> <p> Annie Powell 22:13 <br/> Thank goodness, I miss it. </p> </div> <div data-rss-type="text"> <p> Michael Collette 22:15 <br/> And then last question is what is your favorite thing to do when you’re not working or working out at the gym? </p> </div> <div data-rss-type="text"> <p> Annie Powell 22:22 <br/> Okay, so there’s a seminar answer this in a few different ways, because there’s a sequence of events. So I am a champion napper. So a nap has to be part of that. I’m like, amazing at taping that. So if I get a great afternoon nap, and then wake up. And it’s like evening, the sun’s out and like go to the beach with my kids and a book and I’m fear and maybe some live music. All those things mix together. </p> </div> <div data-rss-type="text"> <p> Michael Collette 22:52 <br/> Sounds like your perfect day. Not as much your hobby. </p> </div> <div data-rss-type="text"> <p> Annie Powell 22:59 <br/> hobby. Yeah, that’s my perfect day. That’s a perfect day. That was a perfect day. So I am a child of two English teachers. I love books. I love to read. I love to take a good hip hop or Zumba class when I get the chance. So fun. Yeah. So fun. And I love to try new kinds of food and go out to eat was </p> </div> <div data-rss-type="text"> <p> Michael Collette 23:20 <br/> awesome. And that’s what you’re about to do right now. Right? </p> </div> <div data-rss-type="text"> <p> Annie Powell 23:23 <br/> I am. I am about to do that right now. But I am so so honored to be asked to be part of this. Thank you so much. Oh, thank you. Me. </p> </div> <div data-rss-type="text"> <p> Michael Collette 23:31 <br/> No, thank you, Annie. And you know, thank you for being part of the community conversation. It means a lot to me, it means a lot to everyone at prototype. And for all of you that are tuning in and watching right now. Thank you as well. Remember, every week we’ll be releasing a new community conversation with a new guest to get your week started. So to be the first to know the new community conversations posted, subscribe to our YouTube page, or on Spotify, and also our daily brief newsletter. And if you are part of the project community, this gets posted every single week in our community members only club on Facebook. That means if you’re on Facebook, I know Annie is not on Facebook while you are kind of in the shadows. But if you’re a member for some reason you’re not in the group slash delegate yet and And lastly, like to be on the committee conversation to shoot a message and we’d love to have you so until next time. Thank you, Annie. Bye, guys. Have a great day. Thanks </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-21-the-community-conversation-dr-annie-powell/"> Ep 21: The Community Conversation-Dr. Annie Powell </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 26 May 2021 19:41:00 GMT http://www.prototypetraining.com/ep-21-the-community-conversation-dr-annie-powell/utm_sourcerssutm_mediumrssutm_campaignep-21-the-community-conversation-dr-annie-powell thumbnail http://www.prototypetraining.com/ep-20-the-community-conversation-prototype-nutrition-edition/utm_sourcerssutm_mediumrssutm_campaignep-20-the-community-conversation-prototype-nutrition-edition Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype!  This episode of The Community Conversation is a SPECIAL EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective The post Ep 20 The Community Conversation: Prototype Nutrition Edition appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/05/IMG_9737-1024x1018.jpeg" alt="The community conversation episode 20 coaches edition jon &amp; sam why did the scale change overnight" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype! </a>  This episode of The Community Conversation is a SPECIAL EDITION! Typically, The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. For this episode, we have two of our Prototype Nutrition Coaches dropping some Nutrition knowledge bombs! </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-19-the-community-conversation-marissa-papazian-dedication/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> For our 20th episode of the Community Conversation, Prototype Nutrition Coach Jon Collette and Prototype Nutrition’s registered dietician, Sam Russo will be discussing <b> why the scale changes overnight </b> . If you’re looking to learn more about Nutrition for yourself or pick up some good eating habit tips, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Jon Collette 0:00 <br/> All right, thank you for tuning in to the community conversation brought to you by a prototype Training Systems home of CrossFit prototype. And the community conversation, we typically highlight a different member of the prototype community each week, this week, we’re going to spend some time providing those members with science based nutrition education. Don’t worry, we’re not replacing Mike on the community conversation. But you might see us on here from time to time, if you’re new to the protect community, I am coach john, and this is coach Sam. And together we run the prototype nutrition program. There’s a lot of misinformation on nutrition, and we get questioned a lot, we aim to provide you with some clarity. This week, we are answering a very common question that we get all the time is, why did I gain so much weight overnight? So we’re gonna dive right into why that might happen. So to start, why does this scale move up or down. So for one is going to be energy intake, right, so how much food we’re putting into our body. So if we know that food as holds weight, and holds calories, we can also assume that it is also going to not be the same every single day. So before we talk exactly about the scale, Sim, maybe we should talk a little bit about how the scale can either go up over time or down over time. So let’s maybe not talk about directly one day at a time, maybe let’s talk about overtime, how will the scale might go up? And how might the scale go down? </p> </div> <div data-rss-type="text"> <p> Sam Russo 1:37 <br/> I like that Jon, you led me right to this. So every pound is 3500 calories. So you add 3500 extra calories above your maintenance. to your diet, you gain a patent, you take away 3500 calories from your maintenance, you lose a pound. And like typically, we split that up across several days. So if you’re trying to lose a pound a week, you decrease your calorie intake by 500 calories a day and you’re losing a pound a week. The same goes for if you’re trying to gain weight, you do the same thing in the opposite direction. So when you see the scale, say that you are two pounds heavier than you were yesterday, you obviously did not eat 7000 calories extra on top of your maintenance intake. To gain weight. There’s clearly plenty of other reasons that that would be showing a weight that you were not expecting when you stepped on the scale in the morning. And so john, why don’t you start? Tell us I guess one of the main reasons that someone would actually see that scale change. </p> </div> <div data-rss-type="text"> <p> Jon Collette 2:44 <br/> Alright. So the scale is going to fluctuate from time to time for mainly these two reasons. And then we can go off into other reasons why it might happen. But what is mainly happening when the scale goes up. And let’s say it goes up by several pounds is going to be water retention caused by something and also um, sodium level. Okay, so if your water is being retained, it is going to be happening for a number of District different reasons. But it typically is going to be some form of a stress response. Okay, so Sam, what is one reason that you can think above the top of your head that the scale might go up to three pounds overnight? </p> </div> <div data-rss-type="text"> <p> Sam Russo 3:37 <br/> A lot. Um, first, a major reason is like the time of day that you’re weighing yourself. Where it’s like yesterday, I woke up and I weighed myself first thing in the morning, I had just gone to the bathroom, I hadn’t had any water. And so I am like at the lowest of low because I was completely unclothed, and I weighed myself yesterday. And then today, I waited until after 5pm, I had eaten breakfast, lunch and dinner, drink water throughout the day, I’ve been wearing my workout clothes, and I just like jumped on the scale after my workout at the gym, it’s going to be a very different number, despite not actually having a huge change in weight from a span of what 36 hours. So time of day is like probably the first place to start. Like if you’re trying to track your weight, you have to stay consistent at the time of day. Because if you change it up, it’s a big reason you’d see a fluctuation. </p> </div> <div data-rss-type="text"> <p> Jon Collette 4:30 <br/> Now what about if someone weighs themselves at the same point every day and they weigh themselves the same way? why might that happen? Where the scale might fluctuate up? Like what’s another like possible example? </p> </div> <div data-rss-type="text"> <p> Sam Russo 4:42 <br/> Some bathroom habits would be top of the list? Yeah, I it’s like, you know, there’s no sugarcoating it. If you pooped and you weigh yourself, you’re going to be lighter than if you didn’t. And shockingly digested food and yeah, food has weight like He said at the very beginning, so like the food that comes through you and out of you also has weight. So you can see fluctuations like before you go the bathroom and after you go to bathroom. And it can be a lot more than I think some people might expect. </p> </div> <div data-rss-type="text"> <p> Jon Collette 5:15 <br/> Yeah, so something else to think about to guys is also what if you a the majority of your calories, let’s say you eat the same amount of calories, both days, let’s say, Sunday, you ate 2000 calories, Monday, you ate 2000 calories, you weighed yourself on Tuesday, and you gained weight. Even though you ate two days in a row, the same amount of food that you normally do. Think about if you eat your calories later in the day, or a good majority of them later in the day, you’re going to probably have more undigested food in your system. So, um, we don’t think about too is probably do carbohydrates matter at all, when it comes to how much water is going to be retained in our bodies him </p> </div> <div data-rss-type="text"> <p> Sam Russo 6:00 <br/> 100% Um, there’s a reason people lose weight on keto. And it’s literally just because without carbs in the diet, there’s not as much water retention. So when people say, Oh, I lost a pound on keto, it’s like literally all waterway that comes off. And then when we eat carbs, again, we gain weight. And it’s not like a failure in a diet, necessarily, it’s just that like carbs in themselves cause the body to retain more water. And that’s a good thing. Like that is a very good thing that the carbs do that for the body. It like prevents us from getting dehydrated or having imbalances and other ways. But yes, eating carbs can be a source of water retention. JOHN, you got anything out to that? </p> </div> <div data-rss-type="text"> <p> Jon Collette 6:39 <br/> Yeah, don’t take away that carbs are bad. And from that, amen, it’s that just hold on to a little bit more water. But when you guys are training, carbohydrates are stored in the form of what’s called glycogen in your muscles in your liver. So when you guys are doing stuff like CrossFit, or thrive, you’re doing something that’s high intense, those stored carbohydrates are what’s really going to drive you for a great performance and your workout. So what can also happen leading to why the skill may change is, um, we’re talking about working out now is that when you work out, there is a stress response, right? Just stress response that happens when you exercise. If you do, you know, raise your hand, if you’ve ever gotten sore after doing lunges, it’s a movement that is going to probably be for a lot of us a new adaptation. So a new adaptation is going to cause a stress response. Whenever we have a stress response it’s going to, it’s also going to impact what’s called our cortisol, which is our stress hormone. And when cortisol goes up, that also impacts our sodium levels and our water retention. So if we have any form of stress, whether it’s for a positive, you know, we’re building muscle, or that we are under a lot of work stress, we are going to potentially have a weight fluctuation up or down depending on what is going on. Um, I don’t know about you, Sam, have you ever gone on vacation? Or maybe gone away for the weekend, come back, and thought that you ate a lot more than you usually do. But you actually lost weight? Yes, </p> </div> <div data-rss-type="text"> <p> Sam Russo 8:29 <br/> yes. </p> </div> <div data-rss-type="text"> <p> Jon, do you want to dive into why that happens </p> </div> <div data-rss-type="text"> <p> Jon Collette 8:32 <br/> It’s stress relief if you got stress relief, if sometimes it doesn’t, it doesn’t always sound like it would make sense is that if you ate a little bit more than usual, is that you would actually potentially lose weight. And now don’t take away that, okay, calories don’t matter, it’s that stress has a huge impact on the scale. So if we are chronically under eating, that’s going to be stressful on our body over time. And we’re probably going to have a really hard time understanding how much food we actually need. Because when your body is constantly under stress, you’re constantly retaining more water and fluid. And when that’s happening, it’s easy to get frustrated with thinking that you know, just because you had one glass of wine that you just ruined your whole week. It’s a little things that because we’re not having a better understanding that sometimes we actually need to eat more to have less stress in our life. That is actually going to help us with having a better understanding of you know what we actually need on a daily basis. Um, those are like big ones, but if we can, can you think of any others off the top of your head? I have a couple of mine but </p> </div> <div data-rss-type="text"> <p> Sam Russo 9:52 <br/> Okay, so we went into water retention. We went into stress, we went into time of death. We went into pooping, we definitely didn’t talk about sodium. So I think that’s worth mentioning. Sometimes you don’t eat more, sometimes you don’t eat less, you just have a high sodium meal, where it’s like something that’s processed has sodium in it, or you salt something, or you go to a restaurant where they sold everything. And that’s why it tastes so delicious. We’re not having bad food, you shouldn’t feel bad that you ate something in a restaurant The next day, the scales five pounds heavier, it’s just literally it’s more sodium that your body’s used to. And so the homeostasis that you’re at is just altered. I would say sodium would probably be one of those ones, that’s definitely near the top of the list. JOHN, what do you have on that </p> </div> <div data-rss-type="text"> <p> Jon Collette 10:39 <br/> list? I mean, alcohol too, is a big one that is also going to really impact not has nothing to do with the calories just the way your body kind of processes. Alcohol is alcohol is not carbohydrate, fat, or protein is some carbohydrates and alcohol, but your body doesn’t process alcohol the same way it does your main macronutrients. So there is going to be a little bit of like, whenever your body is confused, it’s going to have like a little bit of like, we’re trying to figure out what’s going on. And that’s going to be a little bit of a water spike in the scale when it comes to that type of stuff. Um, but if you just did a hard workout, your muscles are swollen, and then you had alcohol, you’re impacting how your muscles. So what’s actually the process of called protein sensors, like the fancy way that your body recovers from muscular training, if you have alcohol, that totally impacts it, so you’re going to what’s the word you’re gonna like, exaggerate the the soreness that you’re gonna feel. So whenever you feel sore, that’s again, we’re saying the same thing over and over and over again. But it’s going to be a lot of muscle retention, if you have an inflammatory response to training, life stress, anything that’s going on, that can totally impact the scale. So kind of back to what Sam said the beginning, unless you’ve over consumed by 3500 calories. That’s only one pound, but most people might have. If they went out to a restaurant, and ADA, Ada higher calorie meal than they normally do, they might have like 500 calories, or let’s even say that they had a few drinks, let’s say they had 1200 more calories than they normally do. That’s still not even a third of a natural pound of weight that you gained. But a lot of it is just food on digested in your system. And and yeah, it’s just probably a lot of different things that are happening, like eating later in the day, like a number of different things. And then you hop on the scale, and you’re like I ruined all my progress. Progress, because I went and had, you know, one enjoyable night, where if we have a better understanding of these things, it’s a lot easier to not get stressed out over the scale. And if the scale is something that really does stresses you out, maybe it’s not the best tool for you to use every single day, or every week. Maybe you want to have better relationship with how you feel before you use that tool. What do you think about that, Tim? </p> </div> <div data-rss-type="text"> <p> Sam Russo 13:26 <br/> Yeah, I think that’s a perfect explanation of like, the scale can be a really good tool for some people, it can also be a hindrance to a lot of other people. And so if you’re looking at trends, I got to make sure I do this in the right direction, but like the scale increases, or decreases, and it’s never linear. When we’re trying to adjust our weight, it’s going to be up and then down, and then up and then down. We’re looking for it as a general trend line. So if the scale goes up to pounds more than you wanted it to overnight, well, maybe the day after, it will be back to where it was the day before. And then you’ll see a general trend in the downward direction. That’s why it’s like weighing in can be a positive thing every single day. If you’re someone who’s okay with those fluctuations and understands that the general trend line is what what we’re really looking for. But if those fluctuations do worry you like maybe the scale is not your friend, maybe we look at things like waist circumference, or percent body fat using the body scan, or different things that are like non scale related that could be like how your clothes fit or fitting into different size shoes is like something that comes up that people don’t really realize is a byproduct of weight loss, where we can see fluctuations and changes in what you’re doing that don’t require you to step on the scale. And so with that said, john, um, let’s do like a recap. Because I know we like kind of talked in a couple different directions. Let’s like list all of the reasons that the scale could change. Tonight, what do you got? </p> </div> <div data-rss-type="text"> <p> Jon Collette 15:02 <br/> So number one guys is going to be a water retention and your sodium level, okay, that’s going to be one, retain water based off of different things that are happening, whether it’s stress related, or if it is sodium impacted, whether it is from your training, whether it’s from if we’ve introduced alcohol on even certain certain medications can go ahead and impact the scale. We didn’t mention that, but that just that just keep in mind, um, and one we didn’t even mention his female menstrual cycle </p> </div> <div data-rss-type="text"> <p> Sam Russo 15:41 <br/> a lot, huh? </p> </div> <div data-rss-type="text"> <p> Jon Collette 15:43 <br/> that was gonna happen once in a while. So expected that is also going to have an impact on on the scale digested food. Sam helped me out. What are some others that we meant? Um, </p> </div> <div data-rss-type="text"> <p> Sam Russo 16:02 <br/> if you’re wearing clothes, like take your clothes off every time you buy yourself or keep your clothes on, but just keeping </p> </div> <div data-rss-type="text"> <p> Jon Collette 16:06 <br/> consistent? Yep, that’s a big one there. being consistent the time and day feels a tool to help you out. Um, and yeah, it’s, it’s funny, your body adapts to everything you do. So if you have a certain amount of sodium in your diet, or you have a certain amount of carbohydrates in your diet, and you have a different amount, you’re going to have a response to that. So if you normally have like you, you might have some friends that, you know, they can go ahead and eat like 400 grams of carbs, and nothing happens to them. But that’s just like their normal standard diet. So whenever you do something different, your body responds by having a little bit of a stress response until it gets adapted to it. Yeah, so. </p> </div> <div data-rss-type="text"> <p> Sam Russo 16:56 <br/> So before we before we sign off on everyone, let’s like, let’s get like a call to action. Like, Hey, guys, we want you to focus on this this week. So based on everything you said, john, what’s your like last bit of advice. before we say goodbye, </p> </div> <div data-rss-type="text"> <p> Jon Collette 17:13 <br/> my bit, my my bit of advice for everyone that weighs themselves is to try not to use the scale as the only indicator of progress. You don’t know what’s really happening on an internal level all the time. If we are bloated, we don’t necessarily know that that is the case, unless we’re more in tune with how we feel day to day. Um, and if looking at the scale is something that is not working well for your mental health, then maybe the scale isn’t the best thing for you to use on a consistent basis. So my call to action to you is to try not to freak out or get really hard on yourself. If you notice a fluctuation on the scale, have a better understanding of why these things are happening. And it’s a lot easier to be consistent making progress because you’re not going to jump ship going to be able to continue making progress because you understand these things better. So you’re not thinking that you’re a failure. </p> </div> <div data-rss-type="text"> <p> Sam Russo 18:23 <br/> snaps to that. Yeah. Cool. So um, thanks guys for listening and or watching to this podcast. If you ever have nutrition questions, you should reach out to john or myself directly. And as always, we love that you are listening to community conversation. So go ahead and follow along subscribe on was it YouTube and Spotify and all other streaming services, and we’re excited to bring you more and more nutrition information. Please let us know if there are other topics you want us to cover. And we’ll see you guys again soon. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-20-the-community-conversation-prototype-nutrition-edition/"> Ep 20 The Community Conversation: Prototype Nutrition Edition </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 23 May 2021 21:59:00 GMT http://www.prototypetraining.com/ep-20-the-community-conversation-prototype-nutrition-edition/utm_sourcerssutm_mediumrssutm_campaignep-20-the-community-conversation-prototype-nutrition-edition thumbnail http://www.prototypetraining.com/ep-19-the-community-conversation-marissa-papazian-dedication/utm_sourcerssutm_mediumrssutm_campaignep-19-the-community-conversation-marissa-papazian-dedication Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype. The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 19: The Community Conversation-Marissa Papazian (Dedication) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/05/IMG_3852-1020x1024.jpeg" alt="A man in a green shirt is standing in front of a family." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype </a> . The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-18-the-community-conversation-karen-burton-how-i-met-my-mother-in-law/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> <span> To that end, for our 19th episode of the Community Conversation, I would like to welcome fellow Prototype member, Marissa Papazian. If you’re listening you probably know Marissa or have seen her crushing it on the WODIFY whiteboard! Marissa has been part of the Prototype community since 2015 and during that time has added 2 little ones to her family, training through both her pregnancies with Colin and her most recent addition, Ben (I’m sure Mia likes being a big sister!). In addition to her tenure as a CrossFitter and her training through her pregnancy, Marissa has been one of the most dedicated members we’ve ever had at Prototype. She’s part of our 1000 WOD milestone club, she’s won multiple community awards and she continued to train virtually during COVID now just recently getting back into the gym. </span> </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Michael Collette 0:01 <br/> All right, everyone. Thank you for tuning into the community conversation brought to you by protect train systems home of CrossFit prototype. The community conversation highlights a different member of the prototype community each week and allows them to tell their story, share the life experience, and communicate their perspective on all things. Fitness. We’ve all listened to podcasts and watch YouTube videos, I highlight some of the world’s greatest leaders and visionaries. We believe we have some amazing people here at prototype and we want you to get to know them. So to that end, for our 19th episode of the commune conversation, I’d like to welcome our fellow project member Marissa Papazian. If you’re listening, you probably know Marissa or have seen her crushing it on wodify whiteboard. Versus been part of the project community since 2015. And during that time, she’s added two little ones to her family training through both their pregnancies with Collin, our most recent edition, Ben, I’m sure Mia is a happy being a big sister to both Khan and Ben, in addition to your tenure as a crossfitter. And her training through pregnancy, versus being one of the most dedicated members ever had a prototype. She’s part of our 1000 watt milestone club. She’s won multiple community awards. And she’s continued to train virtually during COVID and is just now recently got back into the gym. So Marissa, thank you for being on the community conversation today. Thank you. That was quite an introduction. Wow. You know, I try. I try. Yeah. But um, why don’t we get things started? Why don’t you just get a little bit into your background? How did you get into CrossFit? I know you’re going to a gym before and you moved, I think into the area before you found prototype, why don’t you talk a little bit about your journey, how you found CrossFit. How did you get into it? How’d you get into prototype, all that sort of stuff? </p> </div> <div data-rss-type="text"> <p> Marissa Papazian 1:47 <br/> Sure. Um, so I mean, when I was a kid, I was always just active. I didn’t really, I played some sports. But it wasn’t really that good at anything. I played hockey in high school, and then after college just kind of ran to stay in shape and never lifted a single thing in my life. And as I was getting close to 30, I was feeling like I needed something different. And one of my friends from college, she had tried CrossFit and she was like, not a typical crossfitter at all. And she was like, I think you’ll love it. So I was visiting her and tried out a class in New York. And I was like, Oh, this might be cool. So I was living in Cambridge at the time and hopped into Commonwealth CrossFit and Cambridge Somerville line, started there and was only there a short time we moved down to Dedham. And I joined a CrossFit there from 2012 to 2015. And then we moved to Westboro, and I found prototype. And it was just a close by to the gym and I walked in and everybody was super welcoming. And I just kind of went from there. </p> </div> <div data-rss-type="text"> <p> Michael Collette 3:04 <br/> You said that you weren’t good at sports in high school? I find that so hard to believe. Because you’re an incredible athlete. And you said you’re a hockey player. I didn’t know that. So like ice hockey or is there like women’s like mix like men’s women’s. </p> </div> <div data-rss-type="text"> <p> Marissa Papazian 3:19 <br/> yeah, I only played with girls. I when I was a kid, I started skating at like three or four. My dad played like men’s league hockey when I was a kid. And I would be like sleeping in the benches, you know, 10pm ice times and stuff. So I got started skating young. And then by the time I got to high school, I was like, I haven’t tried hockey. So I played and I was fine. I was not very good. But I think I grew up in a house in like a blended family five kids, we feel like we weren’t really pushed to do anything. So I was I didn’t really didn’t really feel like I needed to push that hard. And I wasn’t I was like, not a very much of a risk taker. So I just kind of was like, hard to push out of my comfort zone. So now, you know, looking back now I feel I love CrossFit so much. And I wish that it was around and that I found that younger, because it would have been cool to try to be somewhat competitive at some point. </p> </div> <div data-rss-type="text"> <p> Michael Collette 4:21 <br/> So you didn’t really push yourself outside your comfort zone. You said when you were younger, but you clearly do that. Now, how do you know like, when did that when did that change? Or how did that change? </p> </div> <div data-rss-type="text"> <p> Marissa Papazian 4:34 <br/> I don’t know. I think I think CrossFit something that CrossFit just brought it out. I mean, I just I enjoy pushing myself and I love just the feeling of there’s just always so many things you can get better at and it’s just it’s for me it’s so much fun just to continue to see strength build and I don’t know just I’ve had to go back some Many times to, you know, my strength and my everything has gotten a little bit worse because I’ve had babies and surgeries and things. And it’s just fun to be able to build back and see how much stronger I can get or at least get back to where I was at some point. </p> </div> <div data-rss-type="text"> <p> Michael Collette 5:16 <br/> You’ve been cross spinning for over 10 years. Right? </p> </div> <div data-rss-type="text"> <p> Marissa Papazian 5:21 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Michael Collette 5:22 <br/> And through those 10 years had three kids, like you mentioned, there’s like surgery, but you kept coming back, he kept up with it and train through pregnancies and that sort of thing. Can you talk a little bit about that? Because I, I know, well, there’s been a multitude of women that have come in have worked out through their entire pregnancy, but you will, you’ve worked out literally to like the day of basically. And when it comes to like exercise, especially doing like high intensity exercise, or CrossFit and weightlifting and stuff like that, you know, the old car that the old school of thought was, well, don’t exercise, it’s, you know, dangerous. And you it’s certainly not that not the case. But there are things obviously you can’t do as you go through the trimesters and you definitely know that. So for like the folks that are listening, that maybe thinking about having a baby, or maybe they are pregnant or something like that, can you talk about your journey, and as it relates to training through pregnancy? And what you did and how you kept up with that? </p> </div> <div data-rss-type="text"> <p> Marissa Papazian 6:27 <br/> Yeah, so with my first pregnancy, I have been crossfitting, for two years at that point, or something like that, you know, you hear about you shouldn’t do this, you shouldn’t do that. And I would Google try to figure out what I should do or not. So I was definitely more cautious in my first pregnancy. But I still, for the most part, you know, kept up, you know, my I was still lifting, still doing both things. And by the time I got pregnant with Colin, I was like, you know, I think that I was fine. And I can push myself a little bit more, and, you know, your breathing is a little bit different. So that kind of limits you in a way. And I would just always stop and make sure that I can comfortably breathe, but otherwise, there’s not I feel there’s not much that you really need to limit. You know, there’s I was doing handstands, that was fine. Some people aren’t comfortable with that. And I think it’s kind of up to the person what they’re comfortable with. And what I also think is, if something doesn’t feel comfortable, one day when you’re pregnant, it doesn’t mean that for the rest of however long you have in the pregnancy, you need to stop doing that, because there were times that my belly would feel kind of funny when I was growing. But then I would try it a few days later, and it was fine. So I think it’s, it’s completely up to the person, obviously, I’m not giving anybody your medical advice. But I would always ask my doctor and they would just say, as long as it feels, okay, you can keep doing it. And I really did work out till the day I had all of my babies and they’re all healthy, and they’re, they’re fine. And I felt great. You know, working out is my sanity, I do it. Because I want to be strong. And I like to, you know, feel like I’m physically fit. But it’s more for my sanity than anything else. And I think it’s totally fine for people to do all through their pregnancy, if it’s comfortable. That’s awesome. And your kids are all pretty much acclimated to loud music. I remember being in the gym. I forget at this point. If it was I think it was calling and he would just like sleep through the class and the music would just be going like, just like out you know, they get used to it. Yeah, my kids Mia to at my old gym. I would bring her in the stroller and the barbells clean on ground. She didn’t she didn’t move. Like white noise. Yeah. </p> </div> <div data-rss-type="text"> <p> Michael Collette 8:51 <br/> Can you Zid you’ve been doing this so long in terms of like grasping, and we obviously the gym is we opened in 2012. So some of the folks are coming to our gym haven’t been doing this that long. Especially some like new folks that are just getting into CrossFit. You kind of got into it, you know, before it became what it is today. Do you mind talking through your like your day one experience? Like do you remember what your first workout was? Like? What? What was it that got you hooked? You mentioned that you do it for like as much for your health and fitness and strength but also for like, your sanity. Like talk a little bit about that because I’m right there with you. I mean, I work out because you know makes the thing between my ears feel better, not just from a strength or aesthetic perspective. Yeah. </p> </div> <div data-rss-type="text"> <p> Marissa Papazian 9:47 <br/> I don’t really remember my first workout. I remember doing the workout with my friend in New York. And I just remember there were pull ups and they had a black band. That was I mean it could like launch you into the sky. It wa such a big band And that’s really all I remember from it. But I was like, this is kind of cool. And then my first workout at Commonwealth CrossFit, I don’t remember what it was, but I remember leaving and being like, that lasted like eight minutes, was that anything did I even get a workout in. But I went back, and obviously, I’m still here. So something got me hooked. But mentally, I mean, my God, it’s, I’ve been through so much. And since 2012, between having babies surgeries, just going through, I had gotten engaged early on, when I started, and I was planning a wedding through some tough family stuff, my brother in law had gotten sick. And that just, you know, things like that, that you use fitness to just get you through mentally, like I would just do a workout and maybe cry after and then like, just feel so much better, you know, having done something for myself during a time where there was so much personally going on. But day to day, I mean, just having been, you know, he’s six months old now. And he cried for the first four months that he was alive, which was again really, really hard mentally, and I was in a tough place mentally. But I would just go into the garage, I would do the workout, whenever he would sleep, even if it was for like 20 minutes, I’m like, straight to the garage, do a workout. And at least like that was something I could do for myself. So I’m so thankful to have had that because I don’t know what I would have done otherwise and clearer through that. And I’m able to get back in the gym a bit. So it’s been a lot better. But every day, it’s for my mental health. </p> </div> <div data-rss-type="text"> <p> Michael Collette 11:45 <br/> I can only I can’t understand, obviously, but I understand the the the impact that it has on your brain, because some days you’re just in a fog, you’re not feeling good. And all of a sudden, it’s like, it’s the best medicine, isn’t it? I mean, really, you know, like you get it in you get it done you there’s a level of accomplishment. But also, bloods flowing endorphins are going in your brains just like listen, like, you’re going to get any fun, right? Like you’re gonna get through whatever it is, like, life’s not easy gonna get through this shit, excuse me for swearing, I think this is like a kid friendly thing, but you get through it. And then it just it allows you to kind of just take a step back and then, you know, realize that you can keep progressing and moving forward just day to day at a time, right? I respect that so much. God, I didn’t know that he would like cry all the time for four months and needed these windows of 20 minutes and you just go out and like How? Like, I’m just like thinking about what you just said, so many people would not do that. They would lay down or just relax or just like, you know, maybe have a drink? Or maybe Yeah, I mean, like, not take the 20 minutes to go out in their garage. Like that’s incredible. </p> </div> <div data-rss-type="text"> <p> Marissa Papazian 13:07 <br/> I would rather I know something about the feeling of working out is just better for me than anything else. Like if I just to me, I’m like, if I lay down and go to sleep, I’m still gonna be tired and 20 minutes when he wakes up, but I’ll feel so much better if I’m moving my body and like, you know, and helps your mind to. </p> </div> <div data-rss-type="text"> <p> Michael Collette 13:27 <br/> So even though you didn’t remember your first CrossFit workout, which is a I feel like that’s a that’s like every crossfitter like remembers the first runner but y’all know yours. It’s okay. Do you remember the black band The shot that shoots you up towards the ceiling? Alright, like, any workouts, because you’ve been in so long, we’re the ones that stick out to you. Maybe your favorite or the hardest, like, you know, I mean, like, I would love to hear from your perspective as you’ve been doing this for for so long. I don’t think you’ve probably seen everything. </p> </div> <div data-rss-type="text"> <p> Marissa Papazian 14:01 <br/> I mean, I just workouts I love her partner workouts. I love being able to work out with somebody and I don’t know, it’s just more fun with somebody else. I don’t know if I can think of like a specific one. That’s super hard. I mean, I love doing the hero workouts. They’re just a different level and a little bit heavier, a little bit, you know, just push yourself a little bit more than on a normal day. But I think partner ones I think I like that part to get a little bit of rest hopefully and, you know, gives you a little bit more to push yourself when it’s your turn. The rest is fun. </p> </div> <div data-rss-type="text"> <p> Michael Collette 14:41 <br/> Not working for the full amount of time by yourself and you’re in your own head and grinding it out. Benchmark workouts can can certainly be a grind. We did one. We did Cindy on Tuesday and Murph is coming up. Are you going to be doing Murph? </p> </div> <div data-rss-type="text"> <p> Marissa Papazian 14:59 <br/> I don’t know. I depends on what’s going on at home. Cindy, and wherever. Well, Cindy is not my favorite. It’s just, there’s not enough variety for me. The three, three movements, low volume and just kind of moving and moving inside. </p> </div> <div data-rss-type="text"> <p> Michael Collette 15:12 <br/> I think the hardest thing about Cindy is keeping track of the other rounds. Alright, so we’ve talked about like your journey through like pregnancy, we talked about, like your fitness journey, and starting, you know, again, like 10 years, like, do you want to talk anything about like, you know, for for folks that are just getting into CrossFit, like, what would be like your advice to some of those people, because, again, you’ve gone through a bunch of a lot of stuff, and you you’ve literally stuck to it, like for the folks that might feel discouraged at times, or they might not be the type of people that take those 20 minutes that they have to go and do a workout to feel better. Do you have any, like advice for them or some insight from like, what you’ve learned in the last 10 years or so? </p> </div> <div data-rss-type="text"> <p> Marissa Papazian 16:02 <br/> Well, I always tell people, I mean, prospect is for anybody, you know, you don’t have to have, I never lifted a single thing in my life or grasp it. So it’s so scalable for anybody. I think that’s huge. You know, I thought my mother in law talks about how she needs to get stronger, and her older age and, you know, come to CrossFit, you know, it’s not as scary, especially I think, at prototype. It’s such a wide range of ages, where I think in the past, it was such it was younger people it felt like we’re doing CrossFit. But that prototype we have, you know, we have some young people we’ve got, you know, the teenagers, but you’ve got older people doing it, too, and everybody crushes it, but everybody can also scale it. And I think that’s so important and means you can do it forever. I don’t know. </p> </div> <div data-rss-type="text"> <p> Michael Collette 16:56 <br/> Fitness for Life. Yeah. Yeah. Your advice is basically just jump in, just do it. </p> </div> <div data-rss-type="text"> <p> Marissa Papazian 17:03 <br/> There’s no reason there’s nothing that should be stopping anybody. It might seem scary, because people are, you know, lifting barbells. And maybe you’ve never done that before. But there are so many places that people start, like I’ve always said to new people, like we’ve we all started somewhere. And most of us started at the very beginning and just takes time. And consistency. You know, I’m my taking those 20 minutes to go work out. Like maybe that’s my weird brain. And a lot of people aren’t like that. But it feels everybody knows that at the end of the workout, they feel so much better. </p> </div> <div data-rss-type="text"> <p> Michael Collette 17:38 <br/> We have a saying, We meet you where you are and take you where you want to go. Yeah, which so true. It’s so true. Sometimes just overcoming the fear. But as you might know, things that scares are typically the things that we probably should be doing well, most of them unless you’re doing like crazy stuff. Alright, so Marissa, I’m gonna hit you with the the Spitfire round here on these these three questions. I say this every single time we do one of these community conversations that I need to change these questions because everyone knows that they’re coming now it’s not like random. So you probably had time to prep but first one is what is your favorite TV show? And movie of all time? And then also adding on to that? What is the if you’re watching any show right now? What’s the current show? Or series that you’re binge watching? </p> </div> <div data-rss-type="text"> <p> Marissa Papazian 18:35 <br/> Well, I’m not like a big movie watcher. I feel like in my current life, I don’t have time for much of movies or TV. Especially because I’m trying to get up for the 5am gym class. Um, but I from movie for me it’s not like people are like Shawshank all these like intense movies, elf. It’s my favorite of all time. That’s a great day and we’ll always say like, if it’s on he has to put it on for me. I just like funny. You don’t need to think it’s just hilarious. I made my kids listen to a part of it the other day cuz it’s just so funny. Movie. Yeah. TV show. Karen Burton said friends and I was like, I think I might have to agree on friends like again. I sometimes I just need like mindless humor. And that’s one I’ll always watch. And I am not binge watching anything right now and by children going asleep and then me having like 20 minutes before it’s time for bed. </p> </div> <div data-rss-type="text"> <p> Michael Collette 19:34 <br/> Yeah, gonna work out for you go to bed though. No, they won’t be able to sleep. I don’t know if you’ve ever done that. But I that’s probably why you’re probably a morning workout person. If I were me, personally, if I workout in the afternoon or I think after five o’clock I don’t sleep as well. It’s like the time that I drink coffee too late. It’s like, yeah, it’s exactly what it is. It’s like drinking coffee too late. That’s why I like the 24 heroes like it was okay because you’re Like, oh, it’s like almost like you’re just getting a red bull every hour on the hour is how I felt. </p> </div> <div data-rss-type="text"> <p> Marissa Papazian 20:05 <br/> Yeah, I haven’t done a nighttime workout in a long time. Only Friday Night Lights a couple times, but That’s right. That’s right. </p> </div> <div data-rss-type="text"> <p> Michael Collette 20:12 <br/> Alright, so next question is what is your favorite musician or band or artist of all time? </p> </div> <div data-rss-type="text"> <p> Marissa Papazian 20:19 <br/> Um, I am like a hip hop type was like, what I’m really into. Lauryn Hill, old school. I really love her music. That’s awesome. </p> </div> <div data-rss-type="text"> <p> Michael Collette 20:35 <br/> What was, uh, what was the band now? I’m forgetting? The Fugees. Oh, geez. It’s like the score. Right? It’s like the what’s like one of the best albums of all time? Um, as a great as great. I haven’t heard that one yet. Okay, and then last last question is, what is your favorite thing to do? I guess hobby. What’s your favorite thing to do when you’re not working? or working out at the gym? </p> </div> <div data-rss-type="text"> <p> Marissa Papazian 20:58 <br/> Right now it’s being with my kids. And just getting outside doing anything with them. During quarantine times, we’re like, going for a bike ride, scoot scooting, just going out hikes, walks, whatever it is. That’s kind of all we’ve got going on. </p> </div> <div data-rss-type="text"> <p> Michael Collette 21:17 <br/> Do you have any good stories with the kids so far? Especially since adding adding little Ben to the family? Any funny funny stories of all the kids how is by the way, how is a like Khan and in Mia with with the little one. They’re awesome. They are like all over him all the time. So I can like get up in the morning. Go feed him after I’m done. They will like be on top of him on the floor. So I can like take shower, get ready for work. Whatever I need. They’re awesome. </p> </div> <div data-rss-type="text"> <p> Marissa Papazian 21:50 <br/> I’m not gonna have any good stories off the top of my head. But they’re they’re just super cute with him. They are like so excited to do anything when he does anything. They’re like, Mommy, I just rolled over you know, so they’re both really cute making like the goofy faces that adults do in his face. So it’s cute. That’s awesome. You’re training them to be babysitters already? Yeah, well training workout too, because we are Saturday’s we’ve been doing workouts in the driveway. And they’re they’re already like, Oh, that’s awesome. It’s awesome. All it’s so great to me and jumping on the big box yet. She’s trying Yeah. and Colin is too. And then he gets on top and he’s scared to jump down. Just like his height is high. </p> </div> <div data-rss-type="text"> <p> Michael Collette 22:34 <br/> I was gonna say that’s like doing like a cheese like a long time the 70 inch box from for me. Yeah. Well, Marissa, I really appreciate you being on the community conversation day means so much to me, and everyone prototype and then for all you that are listening. Thank you for tuning in and watching. Remember, every week release new community conversation with a new guest to get your week started. To be the first to know, when the new community conversations posted, subscribe to our YouTube page, or on Spotify, or get on our daily brief newsletter. These videos are also posted in our community members only group on Facebook. So if you’re a member at prototype, and you’re not in that group, just let us know we’ll get you in. And lastly, if you’re interested in being on the community conversation, just use the message and we’d love to have you so until next time. Thanks, Marissa. </p> </div> <div data-rss-type="text"> <p> Marissa Papazian 23:21 <br/> Thank you </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-19-the-community-conversation-marissa-papazian-dedication/"> Ep 19: The Community Conversation-Marissa Papazian (Dedication) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 16 May 2021 20:36:00 GMT http://www.prototypetraining.com/ep-19-the-community-conversation-marissa-papazian-dedication/utm_sourcerssutm_mediumrssutm_campaignep-19-the-community-conversation-marissa-papazian-dedication thumbnail http://www.prototypetraining.com/speed-series-the-3-most-important-exercises-for-young-athletes/utm_sourcerssutm_mediumrssutm_campaignspeed-series-the-3-most-important-exercises-for-young-athletes By: Evan Cleveland Childrens’ minds and bodies are sponges as they’re developing, so everything they learn and do is very important! This is of course true for schooling, but it’s equally important with regards to exercise. The younger they are when they start exercising, the stronger and faster they can become when they’re older. This The post Speed Series: The 3 Most Important Exercises for Young Athletes appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/05/image0-5-1018x1024.jpeg" alt="An advertisement for prototype training systems shows a group of children holding sports balls" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> By: Evan Cleveland </b> </p> </div> <div data-rss-type="text"> <p> <span> Childrens’ minds and bodies are sponges as they’re developing, so everything they learn and do is very important! This is of course true for schooling, but it’s equally important with regards to exercise. The younger they are when they start exercising, the stronger and faster they can become when they’re older. This is why it’s important to have them train properly; it will maximize their potential. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> After going through my exercise science curriculum, I realized how simple it is to train effectively… yet few people do it! I thought back to the strength programs I did for my soccer and track and field training, and picked out so many little things that could have been improved. For instance, I remember having wrist rolls as a part of our program, which was a weight attached to a rope on a handle that we would twist to get a forearm workout. This was a waste of time/energy, we could have just performed the deadlift exercise in order to train grip strength, while using several other muscles as well. Below are a list of movements and exercises that are essential to youth athletic development, they target the primary muscles necessary for all sports: </span> </p> </div> <div data-rss-type="text"> <p> <b> 1. Deadlift </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> -Posterior chain engagement (hamstrings) </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> -Sprint speed </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> -Grip strength/endurance </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> In our modern society a lot of people typically need to use computers frequently, putting us in a very forward rounded posture. This causes muscular imbalances in our neck, back and shoulders. When you pick up a load from the ground, your back naturally wants to round forward. The deadlift forces you to counteract this, which will strengthen your back and actually assist in preventing it from injury. The deadlift exercise challenges the most muscle mass of the posterior chain.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The deadlift is one of the greatest exercises, which has developed a negative stigma that they will hurt you. People would think that it’s bad for your back, but on the contrary it’s actually the best exercise for your back. It’s only dangerous when done improperly. It also does a great job of training your grip strength, </span> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6778477/"> <span> a powerful tool for fighting off illness </span> </a> <span> . Not only is this exercise beneficial to everyone, it especially helps youth athletes because of the posterior chain engagement. These muscles don’t always get the attention they need at a young age, especially the hamstrings. This is because many strength programs only focus on your “push” muscles, while neglecting the “pull” muscles of your posterior side. The glutes, hamstrings and calves are the main muscles giving you speed during a sprint, all of which the deadlift targets. Being a part of the sprinters on my track team in college; it was consistently the fastest 100m sprinters that could deadlift the most weight. It can be a difficult movement to learn at first, so the trap bar deadlift is a good exercise to use at first because it doesn’t require as much grip strength or neuromuscular awareness. Working with a trainer or coach is important when using this exercise to make sure that your form is safe and effective! </span> </p> </div> <div data-rss-type="text"> <p> <b> 2. Squat </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> -Quad/glute strength </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> -Vertical jump height </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> -Overall strength output/stability </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Squatting is one of the most functional exercises in our training repertoire. This exercise is one of the most powerful tools for athletes especially as it is directly related to improving your sprint speed, vertical jump, and overall strength output. Using squats in your strength programs will give you the most bang for your buck. It innervates more of the quadricep muscles (knees) compared to the deadlift which targets more of the hamstrings. These are both very important and better for different situations. The hamstrings are better at providing raw speed in a sprint. The quadriceps are more useful for producing upward force, stronger kicks, and better deceleration.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> There are many different variations of the squat: </span> </p> </div> <div data-rss-type="text"> <p> <b> Back squat </b> <span> : This is the easiest to start with since you can rest the weight on your back, and keep it within your center of gravity without extra effort. It has been shown to challenge the most musculature overall out of any exercise. In other words, doing the back squat will give you a very high return on investment for the work you put in! </span> </p> </div> <div data-rss-type="text"> <p> <b> Front squat </b> <span> : This one requires use of the front rack position which can be difficult especially for younger athletes. It focuses more on the quadricep muscles because the load is further in front of you. It’s also more of a functional exercise that helps people lift heavy objects, </span> <a href="https://journals.lww.com/nsca-jscr/fulltext/2008/01000/the_acute_effects_of_heavy_back_and_front_squats.24.aspx"> <span> but it doesn’t have as much athletic translation as the back squat. </span> </a> </p> </div> <div data-rss-type="text"> <p> <b> Deep squat </b> <span> : Normal squat depth is met once the femur is parallel to the ground. The deep squat incorporates a greater range of motion, which is NOT bad for your knees if done properly. However, if you use more weight than you’re comfortable with and lack the mobility, your form may break and you could injure yourself by placing too much stress on your knees. When done properly, it helps build lower body strength through your full range of motion. This variation is typically attached to the back squat, but you can deep squat in any mode in order to challenge yourself. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span>           <b> Back Squat </b>                         <b> Front Squat </b>                           <b> Deep Squat </b> </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/05/image2-441x1024.png" alt="A person squatting with a barbell on their head in a gym." title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/05/image0-2-466x1024.png" alt="A man is squatting with a barbell over his head in a gym." title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/05/image1-1.png" alt="A person squatting with a barbell on their head in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> There are many more variations, but these are three of the most common and useful regarding athletes. Depending on the sport, more than one may be useful for an athlete. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1724821/pdf/v038p00285.pdf"> <span> This study by the British Journal of Sports Medicine </span> </a> <span> highlights the effect of half squats on sprint speed and vertical jump height in elite soccer players to find a highly positive correlation. A standard deviation of p&lt;0.02 was found between squat strength and 10m/20m sprint time and jump height, meaning that the correlation was statistically significant. </span> </p> </div> <div data-rss-type="text"> <p> <b> 3. Box Jump </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> -Vertical jump height </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> -Power/explosiveness </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> -Acceleration </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Plyometric exercises (plyos) are explosive movements designed to train an athlete’s power output. An example of this is the box jump – which is exactly what it sounds like. People under the age of eighteen possess a lot of type IIx muscle fibers, which are highly impressionable and able to convert into different fiber types. We also have fast twitch muscle fibers which are type IIa and IIb, but our fastest/most explosive fibers are type IIb. These muscle fibers are developed when performing plyometric exercises. For that reason, any athlete that wants to become faster and more powerful should be performing plyometric exercises in their routine. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The box jump is similar to the squat regarding the muscles it trains, except it includes the plyometric component. It takes all the benefits of squat and applies them in terms of power (explosion) opposed to raw strength. For instance: squats will train the strength needed to jump and launch yourself higher, while box jumps will train your ability to contract your muscles faster and maximize use of the muscle. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Plyos including the box jump typically take advantage of a physiological process called the stretch-shortening cycle (SSC). This is characterized by a short eccentric muscle contraction (stretch) followed by a powerful concentric contraction. This is our method of producing the most power possible. You can actually test this with the box jump. Try a box jump at a comfortable height, except hold a squat for five seconds before jumping. Now try again how you would normally jump, a quick dip into an explosive immediate drive. Your second jump will be considerably easier! The SSC accounts for this strange occurrence. It improves your neuromuscular efficiency of a given task, allowing you to produce more power. You can also train the ability of your muscles’ SSC by practicing plyometrics, furthering the benefits of box jumps! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Are these exercises all you need? </b> </p> </div> <div data-rss-type="text"> <p> <span> These three exercises are not the be-all and end-all for athletes, but they are incredibly effective for any sport and will give you a high return on investment of time and effort. They are beneficial for everyone else too! Being able to squat comfortably with weight and pick up heavy things off the ground especially are extremely important for leading a longer, fit life. But remember, these exercises must be done properly. The effectiveness can be exponentially higher when implemented into a comprehensive training program, which can be found here at </span> <a href="https://prototypetraining.com/programs/"> <span> Prototype </span> </a> <span> ! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> About Evan: </h4> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/18275248_1331418736941015_7357641592712086103_n.jpg" alt="A man wearing a red jersey that says new england" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> personal trainer </a> </p> </div> <div data-rss-type="text"> <p> <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit classes </a> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/speed-series-the-3-most-important-exercises-for-young-athletes/"> Speed Series: The 3 Most Important Exercises for Young Athletes </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 10 May 2021 16:21:00 GMT http://www.prototypetraining.com/speed-series-the-3-most-important-exercises-for-young-athletes/utm_sourcerssutm_mediumrssutm_campaignspeed-series-the-3-most-important-exercises-for-young-athletes thumbnail http://www.prototypetraining.com/ep-18-the-community-conversation-karen-burton-how-i-met-my-mother-in-law/utm_sourcerssutm_mediumrssutm_campaignep-18-the-community-conversation-karen-burton-how-i-met-my-mother-in-law Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype. The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 18: The Community Conversation-Karen Burton (How I Met My Mother In Law) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/05/Screenshot-2021-05-09-at-9.39.46-AM-1024x1011.jpeg" alt="The community conversation episode 18 karen burton how i met my mother in law" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out The Community Conversation, brought to you by  <a href="https://prototypetraining.com/" target="_blank"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/" target="_blank"> CrossFit Prototype </a> . The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA" target="_blank"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-17-the-community-conversation-kevin-cruz-the-legend/" target="_blank"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> To that end, this episode features my mother-in-law, Karen Burton! This is actually our first in-person Community Conversation and we thought it would be fitting to highlight this amazing mom on Mother’s Day! I’m not going to spoil anything about Karen in this episode but if you want to know how we met, listen to what she thinks about Prototype and how she managed to stay fit during COVID, you will want to check this out! </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette" target="_blank"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV" target="_blank"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Michael Collette 0:02 <br/> Alright, everyone, we have our Mother’s Day community conversation, what better person have on here than my mother in law? Karen Burton. So, other than my brother, I guess you’re my first family member on the community conversation that’s not necessarily blood related. So we’re gonna get in getting into today’s community conversation again, it’s Mother’s Day. And Karen is spending her first few waking hours with me talking about stuff she probably doesn’t want to talk about. But with that said, Karen, why don’t you just give everyone kind of like, your story of how you got into, into into CrossFit and it’s certainly a good one, so I’ll try not to blush too much. Okay, </p> </div> <div data-rss-type="text"> <p> Karen Burton 0:47 <br/> so I think was 2012, right. 2012? </p> </div> <div data-rss-type="text"> <p> Michael Collette 0:52 <br/> Yep. </p> </div> <div data-rss-type="text"> <p> Karen Burton 0:53 <br/> Erin Lindsey called me and said, Mom, you know, have you ever done CrossFit? And, and I’d say no, no, no, no prospects for for young people. She said, No, Mom, this guy from BSc is starting this CrossFit gym. And he’s offering free classes at the high school. And I said, the last thing I want to do is do CrossFit. But then I found out that she had a crush on this guy. So I said, Okay, we’re going and I said to john, we’re going, we got to go check out this guy. So it had nothing to do with CrossFit. I had no desire to do CrossFit. But I needed to check out this guy that she had a crush on. So we went and didn’t really have too much interaction with him. So I had to go back again. I had to keep going back, because I had to find out what this guy was all about. So fast forward. I actually started liking it. And I liked the spirit of what it was all about. And when he opened the gym, I remember going in, and I met my dad, and he was helping him get the place set up. Yeah. And I remember thinking, wow, Mike Sr. was just such a nice, nice, man, his son can’t be too bad. Yeah. So anyway, um, I joined and have been part of a CrossFit community since 2012. </p> </div> <div data-rss-type="text"> <p> Michael Collette 2:35 <br/> I remember that. But you didn’t. You came to the early morning workouts at the West bro. Track. Yes, it was early morning. Yeah. So I remember Aaron saying, My mom’s gonna come do a class do a workout. And I was like, okay, that’s cool. And she was like, No, you should be worried. I was like, why? Like, why? To Well, she’s like, she can be like, intense. And I remember it was I don’t ever remember feeling threatened, or like or like, like, scared. </p> </div> <div data-rss-type="text"> <p> Karen Burton 3:10 <br/> I was very, I was very discreet. </p> </div> <div data-rss-type="text"> <p> Michael Collette 3:12 <br/> Yeah, I guess. But you knew a lot of those people that I knew, like, Sondra and Kathy and everyone, right, that sort of stuff. And then </p> </div> <div data-rss-type="text"> <p> Karen Burton 3:21 <br/> but you are also much older. </p> </div> <div data-rss-type="text"> <p> Michael Collette 3:23 <br/> Yes. Few years old, </p> </div> <div data-rss-type="text"> <p> Karen Burton 3:24 <br/> a few years older than my daughter. She was still she was in college. And yeah, I was thinking, who is this guy? And I was a little bit nervous. </p> </div> <div data-rss-type="text"> <p> Michael Collette 3:33 <br/> Yeah, no, I understand. But, uh, you like the workouts? And then john didn’t start at the same time you did? Because john didn’t go john team. afterwards. I feel like once the gym was open, because I don’t remember john </p> </div> <div data-rss-type="text"> <p> Karen Burton 3:44 <br/> He came to one track. </p> </div> <div data-rss-type="text"> <p> Michael Collette 3:46 <br/> Okay. Maybe it was in the afternoon. Yeah, or something like that. Okay. Because I leave in the morning. Okay. So then you guys get working out. You obviously liked it. And you were coming in the morning, like 6am 6am. And there were a lot of was a really like good group of people. Some of those people have moved away but a good core. Those people are still there. It’s going to talk a little </p> </div> <div data-rss-type="text"> <p> Karen Burton 4:09 <br/> Oh, we had a fabulous 6am girls. We had a bunch of girls that we just would meet every morning. It was it was fantastic. And we watched each other grow. And then when I moved away, I you know, everybody else got stronger except for me. You know, </p> </div> <div data-rss-type="text"> <p> Michael Collette 4:27 <br/> wait, when did you know that? Some people are listening. They probably don’t know, because you guys lived in Westboro. How long? Did you guys live in Westboro for </p> </div> <div data-rss-type="text"> <p> Karen Burton 4:33 <br/> 19 years. </p> </div> <div data-rss-type="text"> <p> Michael Collette 4:34 <br/> Okay, and then what year did you guys purchase your house and </p> </div> <div data-rss-type="text"> <p> Karen Burton 4:40 <br/> bought our house in 2012 and I moved down here full time in 2013. </p> </div> <div data-rss-type="text"> <p> Michael Collette 4:48 <br/> Yeah. It was only a year afterwards. Okay. </p> </div> <div data-rss-type="text"> <p> Karen Burton 4:51 <br/> Yeah. About 2013 14. Yeah, yeah. And I joined Upper Cape CrossFit. </p> </div> <div data-rss-type="text"> <p> Michael Collette 4:58 <br/> Yeah, that’s right. </p> </div> <div data-rss-type="text"> <p> Karen Burton 4:59 <br/> Am I always You know, I? I really enjoyed going there, but it still didn’t feel like home. So, you know, actually, that’s probably the biggest benefit that COVID brought, was able to bring back </p> </div> <div data-rss-type="text"> <p> Michael Collette 5:18 <br/> to the work virtual work. I can </p> </div> <div data-rss-type="text"> <p> Karen Burton 5:19 <br/> now do virtual workouts. Yeah. </p> </div> <div data-rss-type="text"> <p> Michael Collette 5:21 <br/> So you were in westborough moved to Falmouth, and you also changed careers. Now you’re this real estate agent that’s basically sold every one house that I know </p> </div> <div data-rss-type="text"> <p> Karen Burton 5:35 <br/> Westborough by the sea. </p> </div> <div data-rss-type="text"> <p> Michael Collette 5:37 <br/> Yeah. So why don’t you talk a little bit about that? Cuz now john, does that with you, too? Yeah. And how did you get into the real estate side of stuff? </p> </div> <div data-rss-type="text"> <p> Unknown Speaker 5:45 <br/> So I always knew I wanted to go into real estate both my parents were were real estate agents. My dad’s a commercial broker. My mom is 86 years old and still working as a real estate agent, Bobby, Bobby in left Harford. And I always knew I wanted to be a real estate agent, in my, quote, retirement years. So I retired from pharmacy when I moved to the cape and had my real estate license and started, you know, became active, full time right into real estate. I had a goal that that I set myself a goal that within five years, I was one of the top agents on Cape Cod, and I did it in four years. So you know, I extremely goal oriented and but I love it, I absolutely love it. And I’ve been fortunate because, um, we live in a fantastic community, and a lot of our friends have relocated to this area. </p> </div> <div data-rss-type="text"> <p> Michael Collette 6:43 <br/> How many </p> </div> <div data-rss-type="text"> <p> Karen Burton 6:44 <br/> Oh god </p> </div> <div data-rss-type="text"> <p> Michael Collette 6:46 <br/> you basically robbed the whole town of Westboro? </p> </div> <div data-rss-type="text"> <p> Karen Burton 6:50 <br/> Westboro by the sea is what we what we now call Yeah, </p> </div> <div data-rss-type="text"> <p> Michael Collette 6:55 <br/> there’s a lot you know, like, could you like, there’s more than 15? No, </p> </div> <div data-rss-type="text"> <p> Karen Burton 7:00 <br/> probably more than 10 </p> </div> <div data-rss-type="text"> <p> Michael Collette 7:02 <br/> but they’re all live within like yeah, we all live within Lori’s like I can see your house in the backyard. </p> </div> <div data-rss-type="text"> <p> Yes and Brent and Sally. Sally across the street Laurel Mack is diagonally behind Judy’s around you know to do judy is </p> </div> <div data-rss-type="text"> <p> well john for Tom but they’re not Jim but like people you know, john during </p> </div> <div data-rss-type="text"> <p> Karen Burton 7:20 <br/> Yep. My sister and my brother in law lifts the blocks are you know, yeah. Yeah, there’s quite a few down here. </p> </div> <div data-rss-type="text"> <p> Michael Collette 7:29 <br/> So she’s so basically there’s a shameless plug if you’re looking for a hosue on the Cape she’s not gonna say I’ll say she’s your person to go to. Um, but so that the you’d mentioned that COVID has allowed you to exercise more and you are going to uppercase and then obviously COVID have been shut down and you didn’t want to go do outdoor classes there and you were starting to do the our virtual classes again and now you’ve built out like a little home gym. What’s your experience been like? Doing virtual workouts? Like getting acclimated to zoom and then like doing it but continuing to do it consistently making it now like part of your life? Yeah, </p> </div> <div data-rss-type="text"> <p> Karen Burton 8:12 <br/> I I don’t think I could ever go back to in person classes right now. That’s almost the way I that’s the way I feel. I love rolling out of bed. I get my coffee. I actually have coffee every morning on online with a banjee </p> </div> <div data-rss-type="text"> <p> Michael Collette 8:27 <br/> Yep. </p> </div> <div data-rss-type="text"> <p> Karen Burton 8:29 <br/> We drink our coffee during our warm ups they’re in the cape to their on the cape on so and they’re doing their virtual their Orleans. Yep. And it’s virtual has been the best thing ever. It’s fantastic. You know, I just can go downstairs turn on my computer, you know, sync it with my TV and I can see I can see and you know, and you know it’s it’s it’s so it works so much better for my lifestyle. </p> </div> <div data-rss-type="text"> <p> Michael Collette 9:03 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Karen Burton 9:05 <br/> And we also have our little we have this nice 7am group </p> </div> <div data-rss-type="text"> <p> Michael Collette 9:09 <br/> Yeah, there’s the there’s the pros of the convenience right you but you’re also getting the attention to and the coaching and the training and that sort of stuff. But then you’ve also built out this little you the the the benefit that you have that maybe not everyone has like the ability to build out a little gym like downstairs and getting all the equipment and all that sort of stuff, which has been awesome. You got like a bike and a rower and kettlebells and all that sort of stuff. You mean like your own? </p> </div> <div data-rss-type="text"> <p> Karen Burton 9:38 <br/> I still don’t Yeah, the barbell. I’m still working on them. I still I use. I bought a barbell but thank goodness Heather. Heather Clancy, let me her 15 pound one because I’m still not the light one light one. Yep, </p> </div> <div data-rss-type="text"> <p> Michael Collette 9:51 <br/> that’s okay. So okay, so virtual. Now you’re the real estate market here. Is is a is kind of crazy. Like what? And you said that you’re like goal oriented? What are your like? What are your fitness goals? What are you? What are you working towards? or working on? Or what do you what motivates you to keep getting up every morning at five 6am to work out because you’re very routine and structure. We were talking about this, you said you had like a coach like a, like a business coaching thing. And you’re talking about like getting your eight hours of sleep and that sort of stuff? And how that’s a struggle for some people. How do you stay so structured with that? </p> </div> <div data-rss-type="text"> <p> Karen Burton 10:27 <br/> Well, let’s say well, going back to your question about the structure I yell at for sleeping for sleep in general, like, </p> </div> <div data-rss-type="text"> <p> Michael Collette 10:38 <br/> you know, like, it’s hard for people because so just to this day, I guess the take a step back, some people it’s hard to write, get up, wake up, okay, turn on the camera, like be motivated enough to do that make it part of their routine, like how did how, like, again, like how does that like, what’s the and when we mentioned, like, goals? Yeah, being goal oriented, like, what is the driving factor to keep that going? And not like, stop? </p> </div> <div data-rss-type="text"> <p> Karen Burton 11:06 <br/> Well, I don’t. It’s funny, like, you know, when I look at myself, but I look at the people around me, and I kind of don’t think of myself as a quote, crossfitter I just don’t look at myself and say, oh, like, you know, I’m a crossfitter I feel like I’m this older person who likes to just to stay active. And what I, what I like is that it’s not that I have a goal to lift, you know, 85 pounds over my head, it’s that I just want to stay fit and strong and be able to be more toned. You know, I’m not, you know, it’s, it’s not about you know, for me, it’s not about powerlifting or doing that it’s just about maintaining and, and feeling good. You know, it’s part of my routine. It’s like, I wake up every morning at 6am you know, do a couple things, do some work on the computer and then set up for 7am. It’s just like, it’s part of what I do. But I also you know, I’m in bed. You guys don’t always teach me but I’m in bed by nine o’clock. You know, my phone is on silent from 9am till 6am. And it’s 9pm to 6am and it’s just like, I sleep I sleep my eight hours </p> </div> <div data-rss-type="text"> <p> Michael Collette 12:24 <br/> We only make fun of you when you go to bed at seven 7pm. So, okay, but being strong to pick up your granddaddy. Yeah, since it’s Mother’s Day. This is your first Grand Mother’s Day for being a mother’s day as being a grandmother. So if you guys are listening in, this is not Erin and I. But Karen and John’s oldest son, Michael and his wife, Megan, they live out in New Jersey. They work out in New York, they just had their baby a few weeks ago. What’s it like being a grandmother? </p> </div> <div data-rss-type="text"> <p> Karen Burton 12:59 <br/> It’s wonderful. The biggest challenge is I can’t figure out what I want to be called. It’s the biggest dilemma because I don’t picture myself as grandma. </p> </div> <div data-rss-type="text"> <p> Michael Collette 13:11 <br/> So I What are your top five and you can let people know that maybe they can vote and vote on it. </p> </div> <div data-rss-type="text"> <p> Karen Burton 13:18 <br/> Okay, so there’s a couple things Ama is what Michael called his grandmother, John’s mom and he was the one who came up with that name. So Ahmad is an option, Nani is another one BB like for mini Buby or Bubby Burton. My mother is Bubby so I can’t take that away from my mother. So anyway, I think those are the top three </p> </div> <div data-rss-type="text"> <p> Michael Collette 13:50 <br/> Bub was in there No? </p> </div> <div data-rss-type="text"> <p> Karen Burton 13:51 <br/> no I don’t know. I don’t know. It depends. </p> </div> <div data-rss-type="text"> <p> Michael Collette 13:55 <br/> I don’t know gonna know by when it when you need to have the habit. </p> </div> <div data-rss-type="text"> <p> Karen Burton 13:59 <br/> It’s time she’s she’s talking Yeah, I should probably have some reference before that. So that when I talk to her saying Hi, it’s it’s BB on the phone or not me or Alma. I’m just not sure which one I should be I don’t want to be Nana and I don’t want to be grandma. So something different. I just feel that those are those I just don’t want to be Yeah. </p> </div> <div data-rss-type="text"> <p> Michael Collette 14:24 <br/> Alright, so you guys are listening. The top three were BB BB and Nani those are the three so you can email me directly once you get this to give your your your vote he’ll help carry make make a decision. Um, before we get into the Spitfire round three questions that I have. One more question I want to ask you because you mentioned it because you said you don’t like identify as like a Just kind of getting back to identify as like a crossfitter. What would you say to someone that might be listening to this or has like, a friend or family member? That might be thinking the same thing like, Oh, I could never do CrossFit or I could never do this sort of like exercise, but they, but they might, it might resonate with them. Oh, like just getting stronger being more fit tone, like, what would you say to those people? </p> </div> <div data-rss-type="text"> <p> Karen Burton 15:24 <br/> Well, it’s, it’s my friend Laurie. Womack is the perfect example. You know, I use, she used to say, Oh, God, I could never do this, I could never do this. And she is doing it. And she modifies, like, I modify. And I always said to her as weak. It’s not, you don’t have to do those strong, you can just modify and do what you can do. There’s always a modification for everything. And the coaches will work with you, either online or off to tell you what that modification is. And that’s what I feel really good about. Sometimes I feel like, like, if I you know, you know, when you’re not sure of the exercise, and you don’t want to be you know, you don’t you feel embarrassed asking, but when you do you don’t feel it’s all right, you know, it’s, it’s fine. It’s fine. Exactly. Totally fine. </p> </div> <div data-rss-type="text"> <p> Michael Collette 16:19 <br/> Um, no, that’s a good way to put it. Okay, so if you haven’t, have you watched these community conversations have you listened to them? </p> </div> <div data-rss-type="text"> <p> Karen Burton 16:25 <br/> yes. Oh, but but I don’t know. Wait. </p> </div> <div data-rss-type="text"> <p> Michael Collette 16:27 <br/> The last few questions like three questions I want to ask. So I think I know the answer to at least one of them. But the first question is, what is your favorite movie of all time? Favorite TV? So that part is three parts of the question. What’s your favorite movie of all time? Favorite TV show of all time, and what are you currently binge watching? Right now? Okay, so let’s start there. All right. </p> </div> <div data-rss-type="text"> <p> Karen Burton 16:52 <br/> So my favorite was the first one. </p> </div> <div data-rss-type="text"> <p> What was my </p> </div> <div data-rss-type="text"> <p> Michael Collette 17:05 <br/> joke? What’s your favorite movie? </p> </div> <div data-rss-type="text"> <p> Oh, my favorite movie. I’ll bet you’ll laugh. It’s overboard. </p> </div> <div data-rss-type="text"> <p> Karen Burton 17:11 <br/> overboard. Oh, that’s what? go overboard. </p> </div> <div data-rss-type="text"> <p> Yeah, </p> </div> <div data-rss-type="text"> <p> Michael Collette 17:19 <br/> the second one was what is your favorite TV show of all time? </p> </div> <div data-rss-type="text"> <p> Karen Burton 17:23 <br/> TV show or movie. No? </p> </div> <div data-rss-type="text"> <p> Michael Collette 17:26 <br/> Well, the second part is like what’s your favorite TV show? </p> </div> <div data-rss-type="text"> <p> Karen Burton 17:30 <br/> Probably friends, </p> </div> <div data-rss-type="text"> <p> Michael Collette 17:32 <br/> friends. Good. And then the third is what’s the third part for this first question is what is their what is the show that you’re currently binge watching now </p> </div> <div data-rss-type="text"> <p> Karen Burton 17:40 <br/> Oh binge watching? White Collar </p> </div> <div data-rss-type="text"> <p> Michael Collette 17:43 <br/> white collar, ok. Now you got a new one with that Georgia? </p> </div> <div data-rss-type="text"> <p> Karen Burton 17:46 <br/> Oh, yeah, Georgia and Ginny. We started watching it yesterday. </p> </div> <div data-rss-type="text"> <p> Michael Collette 17:49 <br/> Okay, good. Yeah. Okay. Then the second question is what your favorite musician or band or music artist of all time, like if you could only listen to like one musician or one band or one group the rest of your life. who would it be? </p> </div> <div data-rss-type="text"> <p> Karen Burton 18:05 <br/> Probably Ed Sheeran, </p> </div> <div data-rss-type="text"> <p> Michael Collette 18:06 <br/> Ed Sheeran. Okay. </p> </div> <div data-rss-type="text"> <p> Then the third, really? </p> </div> <div data-rss-type="text"> <p> The third question is, what is your favorite hobby to do outside of working out? What’s your favorite hobby? </p> </div> <div data-rss-type="text"> <p> Karen Burton 18:18 <br/> To play golf, golf and pickleball? Which one? golf golf? </p> </div> <div data-rss-type="text"> <p> Michael Collette 18:24 <br/> You guys golfing today? It’s gonna be next day. </p> </div> <div data-rss-type="text"> <p> Karen Burton 18:25 <br/> Yeah, I think so. It’s </p> </div> <div data-rss-type="text"> <p> Michael Collette 18:26 <br/> gonna be a beautiful day. All right. Well, you guys, we just had our first live in person community conversation. I think this is Episode 18. You guys got to learn a little bit about Karen Burton, and her journey finding CrossFit and prototype which was probably the most unique out of any other person because no one else has come to the gym just to meet me or to interview me to date their daughter. So thank you, Karen, for doing this on Mother’s Day. I know this is a private last thing that you wanted to do, but I appreciate it. And everyone else is listening. I’m sure they really enjoyed it as well. Remember, you guys can watch the community conversation on our YouTube page or follow us on YouTube. can also subscribe on Spotify. These conversations come out on the first Monday or sorry Monday of every week. Do you ever want to be on the committee conversation? Just let us know. And we appreciate you guys listening. Thank you again, Karen. Thanks </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-18-the-community-conversation-karen-burton-how-i-met-my-mother-in-law/"> Ep 18: The Community Conversation-Karen Burton (How I Met My Mother In Law) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 09 May 2021 21:07:00 GMT http://www.prototypetraining.com/ep-18-the-community-conversation-karen-burton-how-i-met-my-mother-in-law/utm_sourcerssutm_mediumrssutm_campaignep-18-the-community-conversation-karen-burton-how-i-met-my-mother-in-law thumbnail http://www.prototypetraining.com/ep-17-the-community-conversation-kevin-cruz-the-legend/utm_sourcerssutm_mediumrssutm_campaignep-17-the-community-conversation-kevin-cruz-the-legend Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype. The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 17: The Community Conversation-Kevin Cruz (The Legend) appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-17-the-community-conversation-kevin-cruz-the-legend/"> Ep 17: The Community Conversation-Kevin Cruz (The Legend) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 02 May 2021 20:41:00 GMT http://www.prototypetraining.com/ep-17-the-community-conversation-kevin-cruz-the-legend/utm_sourcerssutm_mediumrssutm_campaignep-17-the-community-conversation-kevin-cruz-the-legend http://www.prototypetraining.com/ep-16-the-community-conversation-heather-and-jay-clancy-virtual-journey/utm_sourcerssutm_mediumrssutm_campaignep-16-the-community-conversation-heather-and-jay-clancy-virtual-journey Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype. The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 16: The Community Conversation-Heather and Jay Clancy (Virtual Journey) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/Screenshot-2021-04-22-at-3.00.12-PM-1024x1024.jpeg" alt="A man in a green prototype training systems shirt is standing next to a woman" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out  <b> The Community Conversation </b> , brought to you by  <a href="https://prototypetraining.com/"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit Prototype </a> . The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-15-the-community-conversation-christina-wagher-plant-based-livin/"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> <span> To that end, I want to introduce Heather and Jay Clancy. These two have been part of the Prototype community near its inception. I’m not sure who got who into <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit </a> , but both Jay and Heather are two of our most committed members, hitting the virtual classes we offer almost every day. It’s a family affair with the Clancy’s at Prototype as Jess (their sister-in-law) and Mary (Heather’s mom) are part of the community! They have 3 boys, who are all practically grown up at this point (I remember when they were just little kids). And these two are just another awesome couple that is part of the Prototype community and I’m so happy to have them on! </span> </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:02 <br/> Hey everyone, thank you for tuning in to the community conversation brought to you by protect train systems home of CrossFit prototype. community conversation. It is a different member of the project community each week and allows them to share their story, their life experience, and communicate their perspective on all things fitness. We’ve all listen to podcasts and watch YouTube videos that highlight some of the world’s greatest leaders and visionaries. And we believe we have some amazing people here a prototype want you to get to know them. So to that end, I want to introduce Heather J. Clancy, these two have been part of the project community near its inception. I’m not sure who got into CrossFit first. But I know both Jay and Heather are two of our most committed members in the virtual classes we offer almost every day 5am or 6am, or sometimes 7am. It’s a It’s a family affair with the clancys at prototype as Jess plansee, their sister in law and Heather’s mom, Mary are part of the community as well. They have three boys who are all practically grown up at this point. I remember when they were just little kids. And you know, these are just two awesome people. Just another awesome couple that we have part of the project community. I’m just happy to have them on today. So Heather, and Jay, thank you for being part of the community conversation. </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 1:16 <br/> Thanks for having us. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:17 <br/> You got it. So uh, let’s start here. Why don’t you guys share with everyone like a little bit of your background? How did you guys get into CrossFit? You guys have been doing this for like, almost 10 years? And like, How’d you find prototype? Like, let’s, let’s start there. Let people get to know you guys a bit. </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 1:34 <br/> Sure. Do you want to start? Yeah, so I, um, I was working at Reebok at the time they partnered with, with CrossFit to be the official sponsor for the game. So Reebok went all in in terms of building a converting a gym, that or an old factory that that was on the campus into a gym, they brought in all the trainers, and you know, the the culture at Reebok really immersed itself in CrossFit. And after about three to six months, I think I kind of tested the waters and was sold real quickly on it. So he did it first. And we had just moved back. We lived overseas for three years. So we had just moved back, I think this was like 2011. And I had always been part of a gym, you know, I was at the why or anywhere I would work out. But I came back and didn’t really I don’t know, just find something I could get into. So he’s like, you know, I’ve been crossfitting at work. And at the time, the only one around was center mass and Worcester. The kids were little and I you know, I needed like a five o’clock class. And so I started my on ramp there. And that was maybe the beginning of 2012. And Jessica at the time, when I told her I was like, Oh, wait, I’m trying You know, my trainer at BSc is opening up a gym. And so I think pretty much right when you opened I switched over from center mass. And that was it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 3:08 <br/> I remember that call because I remember talking to you on the phone. And I think it was like getting my oil change or something. I don’t know, I remember this. But I remember like the conversation because I think it was like one of the first like conversations with someone that what we didn’t know, from like PSE or some of the workouts we were doing before we open the gym. But back to like 2011 you guys, you said you were overseas? What were you guys doing there? And like, Where were you in? Like, how long were you there? I know you said 2011 when you came back, like what were you guys doing? </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 3:39 <br/> So we went over in 2008 for Jay’s work. I was working in finance. And the my boss came to me and said, you know, what do you think about Hong Kong moving to Hong Kong, because we had an office there. And I kind of looked at him. I’m like, you know, I? I lived in Rhode Island for a couple of years. But that’s you know. And I didn’t even tell Heather A week later. He’s like, so did you think about that? And I was like, No, you know, I came home and mentioned it to Heather. And she’s like, why not? Well, he came home and you have to understand at the time the kids were like three and a half, two and three and a half, two and one just and Jay came home and I was staying at home with them and kind of just in this whole like toddler, you know, craziness. And he’s like, they offered me Hong Kong. I was like, let’s go. Like why not? Yeah. So we ended up moving? January of oh eight until 11. </p> </div> <div data-rss-type="text"> <p> Mike Collette 4:44 <br/> So what was that experience? like being in a couple? I mean, this is the firt You said you lived in Rhode Island, which </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 4:50 <br/> was cool. Rhode Island. </p> </div> <div data-rss-type="text"> <p> Mike Collette 4:52 <br/> Yeah. Oh, shoot. Oh, you went to school and you said you went to school in Rhode Island. Providence College. Yeah. Oh, cool. And then so that was like you’re basically as far as you did that. Have you been basically outside of like, mass? She’s Okay, got it. And then so what was that experience like being overseas in Hong Kong? I know. And that was another one of our members. So Nicole St. Pierre, she lived out overseas for a while to she mentioned that was one of the one of the her conversations, but what was what was that experience? Like in terms of like, culture? How did you manage that with three little kids? Like, I mean, this is like, sounds kind of incredible. </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 5:25 <br/> Yeah, I mean, it was we were just so like, inundated and kind of like that, you know, family, toddler life. It was Hong Kong is it’s a really neat place. And it was ruled by Britain for so long. So English is actually one of the official languages. So when the aspect of moving to you know another country, there wasn’t a language barrier, they have a huge x pack commute community. So there were a lot of resources, it. I mean, it was the internet at the time, but I don’t feel like it was you know, Facebook didn’t exist yet. There wasn’t like that. You know, you had to kind of dig for like forums on places, but there was still information there. And so, you know, before we went, I just, you know, found a scoop found schools and, you know, things to kind of get the kids and so we just did pretty easily </p> </div> <div data-rss-type="text"> <p> it we tried to live like tourists for for three years basically doing, you know, traveling, it was very easy to travel there to other countries. So we saw a lot of the of Asia and even within Hong Kong, just the different tourist attractions, you know, we’d kind of pick something on the weekend, we jump on the ferry and off we go for the day. And it was a </p> </div> <div data-rss-type="text"> <p> Yeah, because we’ve rented so we didn’t have, you know, we came came from having a house. So, you know, on the weekends, we’re doing yard work and things around the house. So we went to renting where we didn’t really have any of those responsibilities. So it kind of opened up the weekend. And we just, you know, would go see different things, which was, you know, it’s just a really beautiful part of the world. And you know, I tell anybody who has a chance to it’s a lot of travel time worth it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 7:09 <br/> What was the favorite? What was your favorite place? Or Park you said, you traveled all over the place, it was pretty easy to get to. So you guys are in Hong Kong, but like, where else did you guys go? What was your favorite place? Where do you remember I do the kids he did the kids even remember, today, he </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 7:24 <br/> was actually funny because you know, Dylan’s the youngest and one of the so within three, a three hour flight from Hong Kong puts you into you know, Indonesia, and Thailand and Vietnam and all these kind of neat places. And so we had done with the kids that little we looked for family resorts, you know, go to Bali and have a nice resort. And so when we when we moved back home, you know, Dylan, who was maybe you know, five at the time, would just go around saying, We vacation in Bali. When do we go back to Bali? And I’m like, that sounds but so we did. I did some trips, there was a woman’s group that I did some trips to some of the more like non resort II places. So there was a trip to Java, which is really neat. And we tore like coffee plantations, and we did a weekend trip to Bangkok, which we didn’t take the kids to. But you know, it was just really a neat, neat places to see. So we family like that was the hardest part is we lost kind of that, you know, our his family’s in Marlborough. My family’s in Worcester. And, you know, we had very involved grandparents, and we kind of lost that support system. So that was an adjustment </p> </div> <div data-rss-type="text"> <p> Mike Collette 8:49 <br/> would ever come and visit you guys are now </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 8:52 <br/> they Yeah, his mom. His mom came and moved us over. So she came with us initially. And then my mom came maybe two or three times. And then your sister came. Yeah, my sister came. Yeah, yeah, they did come. Awesome. Yeah, but we missed a lot. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:10 <br/> So the next question is, would you ever do it again? </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 9:14 <br/> I it’s funny, because I’ll randomly out of the blue say, is there a job available overseas? </p> </div> <div data-rss-type="text"> <p> See, when we went the kids were at the perfect age to do something like that. They we were still their world they were in you know, preschool Jake hadn’t even started kindergarten yet. Like we weren’t really uprooting them. I mean, other than, you know, them not seeing that the family as much we weren’t uprooting them from school or their friends. So it was a perfect time to do it. And then as, um, you know, there was one chance a couple years ago, it was like five years ago that Japan came up on the on the you know, as a possibility. And it just gets harder as the kids get older because they’re just more ingrained. They’re schooling and so I think now that they’re high schoolers, we’d have to wait until they were graduated high school and then probably, but </p> </div> <div data-rss-type="text"> <p> Mike Collette 10:11 <br/> so like I mentioned in the in the intro, like, I remember when your kids are just like just little peanuts now they’re all in high school. And they’re older. So what’s that been like, now that they’re like, basically, you got four men in your house together, right? So what? What, what is that? Like? </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 10:32 <br/> Yeah, we had this such good kids. But teens are hard. It’s it’s hard. And busy and crazy. Jake graduated high school in May or June, beginning of June. So he committed to University of South Carolina. Cool. Oh, he’s, he’s taking off. And then Tyler is finishing up junior year, and Dylan is finishing up freshman year. So all three are written in high school right now. So it’s there. It’s weird. I feel like we’re at that point, like, you know, they all have jobs, and they just kind of you know, Tyler will get his license soon. Jake drives in Dillon hops on his bike first thing in the morning, and it’s just gone. So it’s I feel like we’re empty nesting, which is kind of a weird thing. We went from having these ridiculously busy weekends of sports and activities. And yeah, unless it’s a ride or money from us, </p> </div> <div data-rss-type="text"> <p> Mike Collette 11:36 <br/> sounds like teenage boys. </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 11:38 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 11:39 <br/> I remember that wasn’t Yeah, well, I guess it’s getting further away from me now but I remember those days too. So they can you guys are all in on on the fitness or the kids in the same the same boat seems like the whole family is like, all about working out and stuff is the same thing with the kids are </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 11:58 <br/> not really they you know, Tyler was really big into baseball for a long time. In that’s kind of eased out a little bit in the last couple of years. So he, he works like 30 hours at his job. And you know, Jake, always ran track. And he did actually he did training with john for a while and did some of the classes. And then Dylan’s just kind of you know, plays basketball plays taught like just kind of plays a whole bunch of stuff. But we can’t we keep saying you know, grasp it with us. And </p> </div> <div data-rss-type="text"> <p> Mike Collette 12:31 <br/> I was gonna say because you guys have I would say arguably hands down the best home gym setup of anyone that I’ve seen. And if people that are listening to this, they haven’t seen Jane Heather’s home gym setup. I mean, I think I’ve made a blog post about building out a home gym. You guys have like, taken it to a whole nother level. Like, when did you guys put a home gym in your house because it was before COVID like, and you guys have a rock wall like boots, you </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 13:02 <br/> got to get the scoop. We just took down the rock wall. Oh, you did. He did it was it was slanted. And it was kind of interfering with our overhead barbell. You know, we wanted it a little bit more space. So we’ve been in this house Seven, eight, almost eight years. And at the time that we moved, I was working at the y and had clients I was a trainer. So when we moved here, my goal was always to have just a workout room that I could train clients. And so when we moved, you know, I was had some stuff, I had it in the garage. And then we had this finished basement. And it’s and I was fine just in the garage. And it’s funny, like the ages of the kids were they were downstairs with their friends and we couldn’t really keep an eye on them. And you know, there’s sliders to outside and it just seems like it provided a whole lot of invitation to mischief. So bring this in. And so it slowly became half the space. And then we had a bedroom that my mom was commuting to the cape. So she was living with us. And then when she moved to the cape full time Jays, like, why don’t you know why don’t we just make that a bigger space and we’re still doing it primarily to block the kids from having this like boy cave that we don’t know what’s going on in it. So we brought like, you know, we set up space up here for their like Xbox and stuff but more. So it kind of grew out of that as more of just blocking the kids from having this this space than anything so </p> </div> <div data-rss-type="text"> <p> Mike Collette 14:55 <br/> so what else are you going to add to this space you’ve taken down the Did you take down the hole? While I just took off the like the parts that made the like the rock into a rock climbing wall did you actually like just blow out the wall to give you more space? </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 15:10 <br/> Originally, I mean, there was a full room down there that someone came in and demoed and added kind of doubled the space down there but got it we I just took down the rock wall this this past weekend </p> </div> <div data-rss-type="text"> <p> because there was a window underneath there and we weren’t getting that light and then you know, the kid like it’s the kids are taller than the rock wall now. Nobody was nobody was using it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 15:34 <br/> What’s the next piece of equipment you guys are adding into your into your home gym setup? Are you guys are you guys done? You guys like we’re good. We don’t need anything else. </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 15:41 <br/> We’re done. I think with Jays last purchase last week have a new 20 pound med ball because it was the one we had was all the scenes came on down and it was duct taped and oblong. So we added that but I think </p> </div> <div data-rss-type="text"> <p> I don’t know. I think we’re I think we’re, I think we’re Okay, </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:03 <br/> you guys everything you need. So you guys sit. I mean, you guys have the setup, which is like check the box on that. But like working out during COVID for the majority of human beings has been like incredibly challenging, even if you have like access to all that stuff. Like how are you guys so successful at like staying consistent? Doing like you’re keeping with your routine? Like, you know, I mean, like how like, and then I assume, Jay, you’ve been working from home or you were working maybe I don’t know if you guys changed at all, but like sticking with that routine, like and just talk a little bit about that. </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 16:38 <br/> So it’s actually really funny, because, you know, like I said, we moved in here eight years ago, and that we’ve had that space. And you know, I belong to CFP, I belong to the why I never used it. You’ll be like you have this space and you don’t use it. And I’m like, No, I don’t. It was kind of like, you know, ironic that I would I had it and didn’t so it wasn’t until COVID I was kind of in last year I was coming out of like the winter blues, I wasn’t working out at all, I think I had gone for months without working out at all. And you stayed up. </p> </div> <div data-rss-type="text"> <p> I mean, as humbling as it is it you know, it’s still part of, you know, my favorite part of the day is kind of just getting up and getting that done. And it kind of when you miss it for an extended period of time, it just kind of throws off the rest of the day of the week. So that’s kind of that’s convenient, too. </p> </div> <div data-rss-type="text"> <p> Mike Collette 17:37 <br/> Isn’t it? Like you just wake up? Like, earlier? You’d probably have your coffee. You work out shut it off then Okay. Oh, now I don’t have to like commute or like doing. By the way. Are you going? Like, are you back in office? </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 17:50 <br/> Are you back in the office since mid July last year? You know, two to three days a week. So it’s not too bad. </p> </div> <div data-rss-type="text"> <p> Mike Collette 17:58 <br/> There’s obviously no traffic out now. But then I was gonna say there’s there’s no there’s no traffic. I’m sorry. So we’ve talked about literally your guy’s journey overseas, talk about family, the fitness stuff like what are you guys doing outside of like, fitness? Now the kids are out like what are your What are your, like, favorite things to do? Like, let’s talk about a little bit about like, your hobbies and that sort of stuff. </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 18:22 <br/> I think sadly, we play an incredible amount of cribbage </p> </div> <div data-rss-type="text"> <p> cribbage we’re 90. Right? </p> </div> <div data-rss-type="text"> <p> Mike Collette 18:29 <br/> So I’m like so ignorant. What is cribbage </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 18:32 <br/> cribbage is a card game that you just you know, there’s a board that you have to earn you earn points by you know, the combination of cards you have in your hand and you just kind of you know, play 1515 hands to a game and whoever gets to 120 points first. </p> </div> <div data-rss-type="text"> <p> Mike Collette 18:53 <br/> You guys just go back and forth. You guys in like a league. You guys play with your kids. Like </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 18:58 <br/> we have kind of a weekend tournament or you know, just just </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:02 <br/> it’s just, it’s awesome. You know, </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 19:05 <br/> even if Lino before COVID you know, we go to pick the kids up, but they’re working out Ward or at baseball. You know, we go sit at the bar and bring our cribbage board and cards in place. That’s awesome. Thank you. </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:21 <br/> You guys don’t even need technology. </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 19:24 <br/> Exactly. </p> </div> <div data-rss-type="text"> <p> But I mean before COVID I mean, we would we would go hiking. We would kayak we would like we would go out and do stuff but like, really since we’ve been kind of empty nesting has only been during COVID it’s really been the last year. Like we’re kind of </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:42 <br/> like what’s the biggest thing you’ve like you miss? I guess doing for since like, for COVID and all that stuff. </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 19:49 <br/> Um, kid wise or just like in general? </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:53 <br/> Yeah, life. Yeah. </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 19:56 <br/> Um, sadly, I think our life was kind of messy. For </p> </div> <div data-rss-type="text"> <p> a pandemic. </p> </div> <div data-rss-type="text"> <p> I mean, we would, you know, we miss having fires with our friends that and, you know, on the weekends and you know, meeting up with people and having cookouts and stuff. Kids wise we miss the baseball games and yeah, I think we kind of joked at the beginning of lockdown that our life was really kind of set up. </p> </div> <div data-rss-type="text"> <p> Mike Collette 20:30 <br/> Just winning, right? Hey, do you miss? Do you miss live shows because everyone listen to your your, your, your dead guy. So you had to be the missing like live music and that sort of stuff. </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 20:43 <br/> That that is a one of the biggest things that kind of has obviously stopped all together. So looking forward to hopefully by the end of the summer things picking up a little bit. But you know, whether it’s a big show or just some guy guitar, down at the local land vets or wherever, you know, playing, you know, I’m looking forward to that. </p> </div> <div data-rss-type="text"> <p> Mike Collette 21:06 <br/> So, like, I wasn’t really into the Grateful Dead until I started dating Aaron. And I the first song that I heard was like that she played in the car, we were driving to the cape was friend of the devil and I was like, this is a band. She’s like, I’m really grateful dead. And then I became like, immersed in that because my father in law’s big dead. deadhead. Heather. Have you got into the Grateful Dead music? Or were you had it like that? Is Jay rubbed off on you and tasted music? Or no, it was? Play? It’s played a lot. </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 21:44 <br/> But I do like, there’s a lot of music with no words. </p> </div> <div data-rss-type="text"> <p> It’s definitely the best reason. It’s, </p> </div> <div data-rss-type="text"> <p> like 15 minutes long. And no, I like to sing along to stuff. </p> </div> <div data-rss-type="text"> <p> Mike Collette 21:57 <br/> That’s true. You can say this. </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 22:00 <br/> I like it when it’s on. It’s not my choice. Like if I was by myself, I wouldn’t put it on </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:06 <br/> your it’s very, like, politically correct answer there. You sound like my mother in law, Karen. But she would be a little bit more candid with how she would respond to that. What was that </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 22:22 <br/> said? I’ve heard her talk about the other Grateful Dead stuff around the house and down there at the gate. </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:28 <br/> Yeah, it’s it’s awesome. Uh, one thing we didn’t talk about is like, how did you guys like meet? Like, what, like, give us your like, that’s that story, too. You know, </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 22:39 <br/> that’s funny. That was Sam’s Question of the day this morning is How did you meet your significant </p> </div> <div data-rss-type="text"> <p> other was Oh, </p> </div> <div data-rss-type="text"> <p> I didn’t know perfect. Kind of the I gave kind of the quick answer that we met at work. But I’m kind of the funnier answer is we both worked for the same company. And I was really good friends with the girl that sat next to Jay. So he’s quiet. I didn’t really know him. And so I was driving to work. And I had my sunroof open and as I’m driving a bird died. Mid flight, came through my sunroof and landed in my cup holder. And now I’m driving this car and I’m freaking out because I didn’t know this guide is just, like just straight dive bombed into my cup holder. So I go into work. I go to my girlfriend’s cube and I’m just like, a dead bird came through my sunroof in j without saying anything grabs a shoe box, goes outside to my car, scooped it up, cut it out for me. And I was like, Oh, that was that was really that was really kind of thing to do. And yeah, then we were ended up being on the same softball team and kind of hanging out and then it was but he rescued me from the dead bird. </p> </div> <div data-rss-type="text"> <p> Mike Collette 24:01 <br/> I thought you were gonna say that he like made a joke that he shot it out of the air and that’s funny jokes about but that was a nice thing to do. Oh, look at that. That’s a good story. Yeah. All right. So we’ve we’ve touched on a lot of stuff here now we got to hit you with the the Spitfire round of these questions. I asked a couple I asked one of them I already know the answer to one of these questions but first one is what it This could be different. for the both of you doesn’t need to be the same but what’s your favorite movie and TV show of all time and then what are you currently binge watching if you are binge watching it? </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 24:43 <br/> Okay, so I think my all time favorite movie is stand by me. But I think both of us it’s probably Shawshank </p> </div> <div data-rss-type="text"> <p> i i’d say The Big Lebowski or ASCII, dude. </p> </div> <div data-rss-type="text"> <p> Yes. And then we kind of have like Top yeah Shawshank </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:02 <br/> Shawshank is your is like you as you’re both yours but like individually </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 25:07 <br/> it’s it’s the if it’s on TV we’re stopping and watching it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:11 <br/> It’s such a common response on on this I feel like there’s two or three other people that have said that because it’s such a good movie. Yeah such a good movie. Favorite TV show. </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 25:22 <br/> Seinfeld, </p> </div> <div data-rss-type="text"> <p> shits Creek </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:25 <br/> Creek Erins watching that I really got into shits Creek Seinfeld like that. I’ve never really got into it I watched a couple episodes. It’s it’s funny. But it’s not like necessarily like type of humor but it’s such a popular show. Oh, my god like taking over like the like the internet. And is that what you’re binge watching right now? What do you guys bingeing guys engineering together? </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 25:49 <br/> I’m done that. We did. We don’t do we don’t do much together with TV. I think the last one we’ve been watched together was Cobra Kai. Cobra Kai. Yeah. Pretty much just watched Jeopardy every night because again, we’re not at </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:07 <br/> jeopardy. Hmm, nothing wrong with jeopardy. No, Jeopardy is awesome. Alright, </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 26:13 <br/> then it leads right into bedtime because we get up at you know, </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:16 <br/> you get the crack of dawn. Yeah. Before cracking down and I should say, so favorite musician, or band or artist of all time. I Jerry know you’re it’s got to be the Grateful Dead. Unless </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 26:26 <br/> you’re no </p> </div> <div data-rss-type="text"> <p> other What’s yours? </p> </div> <div data-rss-type="text"> <p> I’m probably Bruce Springsteen for like, longevity wise. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:35 <br/> It’s another good answer. </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 26:36 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:37 <br/> And then last question is we kind of asked this a little bit is what is your favorite thing to do when you’re not working out? Or at the gym? with your family? </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 26:50 <br/> I like the whole family. Because we have three teenagers, we don’t see them. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:56 <br/> Then you already talked about your your big hobbies. This cribbage but anything any big things you guys do the court you just give me like pre COVID to </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 27:07 <br/> a couple of the boys scheme. You know those every once in a while though. They’ll come out fishing with me. And you golf? Yeah. So it’s it’s more kind of one on one or one on, you know, with a couple of them to get all three of them to do the same activity is Yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 27:25 <br/> It’s hard. Yeah. I know you golf and you guys ski too. </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 27:30 <br/> Yeah, we spend a lot of time up but uh, what you said, you know, we get the head up there once a week or so. Just for a couple of hours. snowboarding and I’ll ski That’s awesome. </p> </div> <div data-rss-type="text"> <p> Mike Collette 27:45 <br/> Well, guys, I appreciate you guys being on this conversation today. So much thing, so many different things I learned about you guys. It means a lot to me and it means a lot to everyone. That’s listening. So also everyone that is listening. Thank you for tuning in and watching. Remember every week we’ll be releasing a new community conversation with a new guest to get your week started. Also to be the first to know when the community conversations posted, subscribe to our YouTube page also on streaming on Spotify, or join our daily newsletter. We also post this in our community members only group on Facebook so if you remember prototype and not in the group for some reason, just let us know get you in. And lastly if you interested in being like community conversation, just shoot us a message and we would love to have you so Jade Heather. Thank you guys so much. </p> </div> <div data-rss-type="text"> <p> Heather and Jay Clancy 28:31 <br/> Thanks for having us </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-16-the-community-conversation-heather-and-jay-clancy-virtual-journey/"> Ep 16: The Community Conversation-Heather and Jay Clancy (Virtual Journey) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 25 Apr 2021 12:45:00 GMT http://www.prototypetraining.com/ep-16-the-community-conversation-heather-and-jay-clancy-virtual-journey/utm_sourcerssutm_mediumrssutm_campaignep-16-the-community-conversation-heather-and-jay-clancy-virtual-journey thumbnail http://www.prototypetraining.com/how-to-sneak-in-a-workout/utm_sourcerssutm_mediumrssutm_campaignhow-to-sneak-in-a-workout   As the warmer months get closer and closer here in Massachusetts, that typically means more time spent with the family on vacations while still managing work responsibilities.   I’ve written about a few strategies to make the time for your fitness in the past, but for many people the time issue becomes sporadic. This The post How To Sneak In A Workout appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/Screenshot-2021-04-21-at-10.34.47-AM-1024x1020.jpeg" alt="An ad for prototype training systems shows a man and woman doing sit ups" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As the warmer months get closer and closer here in Massachusetts, that typically means more time spent with the family on vacations while still managing work responsibilities. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I’ve written about a </span> <a href="https://prototypetraining.com/5-strategies-to-make-the-time/"> <span> few strategies to make the time for your fitness </span> </a> <span> in the past, but for many people the time issue becomes sporadic. This leads to inconsistency in your workouts and training, you start to feel more lethargic, less energy, less motivation, potential weight gain… you get the point! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> This becomes really important if you have specific goals (outside of body composition goals) or a stimulus you’re trying to achieve that day. For example, you may want to improve your skill on particular exercises (if you do </span> <a href="https://prototypetraining.com/programs/crossfit/"> <span> CrossFit </span> </a> <span> ) or you want to improve your posture or you just have a goal of moving X amount of time per week! </span> </p> </div> <div data-rss-type="text"> <p> <span> <br/> </span> <span> Whatever your goals are, you can still work on them even if you only have a few minutes. I’ve outlined what to do and how to approach these short workouts that hopefully resonate with you! All you need is 4-16 minutes of time to get this in and that includes your warm up! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Determine The Stimulus You’re Trying To Achieve </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Before starting your workout, you want to identify </span> <b> what type of stimulus you’re trying to achieve </b> <span> , which goes back to the point I made earlier about what your goals are. Here are the most common stimuli that you may be trying to achieve on any given day. I’ll be referring back to these as we go through the post! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Now that we’ve identified the most common stimuli, now, let’s talk about how to accomplish this in a time crunch. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Use an Interval Method </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Interval training is one of our favorite methods of working in skill work, conditioning work, accessory work, and strength training into our group programming. There are various formats of interval training, but they all include the elements of work (you moving) and rest (you not moving very much). What has gotten a lot of notoriety over the past 10-20+ years is the HIIT method which a lot of you reading this are probably familiar with.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The </span> <a href="https://en.wikipedia.org/wiki/High-intensity_interval_training"> <span> HIIT method </span> </a> <span> involves periods of short, high intense (anaerobic for the most part) exercise followed by less intense rest periods. This is done to exhaustive measures, which provides a tremendous amount of bang for your buck in a short period of time. However, you don’t need to always crush yourself with an interval workout if that isn’t your goal (remember #1, what’s the stimulus!)! Here are 3 interval formats that are our go to’s and that you can do when you’re in a time crunch: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> What is it? </b> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> The Tabata method is one of the most popular forms of interval training as it can be used in a variety of ways from cardiovascular endurance, stamina, and finisher work at the end of your training session. The limited rest allows for a short recovery but for the most part, your heart rate should stay relatively consistent throughout. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> How to use this method: </b> </p> </div> <div data-rss-type="text"> <p> <span> If you’re looking to </span> <b> Work Up A sweat </b> <span> , choose 4 movements and complete 6-8 rounds, alternating through the movements. Choose 1-2 global fatiguing movements (like burpees, up-downs, thrusters) that will get your heart rate up, but also some lower impact, less intense movements to help you recover. Remember, your goal is to move, not be crushed! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Here is an example: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <i> <span> :20/:10×6 Rounds (12 minutes total) </span> </i> </p> </div> <div data-rss-type="text"> <p> <span> Up downs </span> </p> </div> <div data-rss-type="text"> <p> <span> Low plank </span> </p> </div> <div data-rss-type="text"> <p> <span> Air Squats </span> </p> </div> <div data-rss-type="text"> <p> <span> Push-ups </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you’re looking to </span> <b> Feel The Burn, </b> <span> choose 2-4 movements and complete 6-8 rounds, either alternating movements OR working across. Working across means that you would complete all the sets of 1 movement before moving onto the next. When choosing your movements, you want to stick with mostly global fatiguing movements and limit movements that will bring your heart rate back down.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Here is an example: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <i> <span> :20/:10×8 Rounds (16 minutes total) </span> </i> </p> </div> <div data-rss-type="text"> <p> <span> Burpees </span> </p> </div> <div data-rss-type="text"> <p> <span> Kettlebell Swings </span> </p> </div> <div data-rss-type="text"> <p> <span> Dumbbell Thrusters </span> </p> </div> <div data-rss-type="text"> <p> <span> Dumbbell Hang Power Cleans </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you’re looking to </span> <b> Move and Mobilize </b> <span> , choose 2-4 movements and complete 4-8 rounds, alternating movements. Here, you want to choose 1 or 2 movements (at the most) that will be your skill focus and the other movements should be “fillers” which can be accessory movements, local fatiguing movements (like push-ups), or mobility/stability exercises. The goal isn’t to be dripping in sweat but gives you the opportunity to get the much-needed work you want to do! And remember, less is more! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Here is an example: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> : </span> <i> <span> 20/:10×5 rounds (10 minutes) </span> </i> </p> </div> <div data-rss-type="text"> <p> <span> Handstand hold (*Skill) </span> </p> </div> <div data-rss-type="text"> <p> <span> Hollow body rock </span> </p> </div> <div data-rss-type="text"> <p> <span> Dumbbell Reverse Lunges </span> </p> </div> <div data-rss-type="text"> <p> <span> Dumbbell Bicep Curls </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> What is it? </b> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> This form of interval training is what we refer to as a 1:1 work to rest ratio interval. You can see compared to the Tabata method, the work time is 10 seconds higher but the recovery time is 20 seconds higher. This method allows you the flexibility of working slightly harder for longer periods because you have more recovery time. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> How to use this method: </b> </p> </div> <div data-rss-type="text"> <p> <span> If you’re looking to </span> <b> Work Up A Sweat </b> <span> , pick 3-4 movements and complete 4-5 rounds. Similar to the Tabata, choose 1-2 global movements (like burpees, up-downs, thrusters) that will get your heart rate up, but also some lower impact, less intense movements to help you recover.  You want to make sure there is a recovery movement between the global movements if you choose 2 so you don’t get too tired and that you can maintain a consistent pace. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Here is an example: </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <i> <span> :30/:30×4 rounds (16 minutes) </span> </i> </p> </div> <div data-rss-type="text"> <p> <span> Jump Squats </span> </p> </div> <div data-rss-type="text"> <p> <span> Renegade Rows </span> </p> </div> <div data-rss-type="text"> <p> <span> Mountain Climbers </span> </p> </div> <div data-rss-type="text"> <p> <span> Hollow body hold </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you’re looking to </span> <b> Feel The Burn </b> <span> , pick 2-4 movements and complete 4-8 rounds. Again, similar to the Tabata method, you want to have more global fatiguing movements. But since we have more flexibility in our rest time, we can incorporate movements that may take longer to transition from such as rowing or shuttle sprints. </span> </p> </div> <div data-rss-type="text"> <p> <span> <br/> </span> <b> Here is an example: </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <i> <span> :30/:30×8 rounds (16 minutes) </span> </i> </p> </div> <div data-rss-type="text"> <p> <span> Row for Calories </span> </p> </div> <div data-rss-type="text"> <p> <span> Dumbbell Power Snatches </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you’re looking to </span> <b> Move and Mobilize </b> <span> , choose 3-4 and complete 3-5 rounds. Similar to the Tabata method, you want to choose 1 or 2 movements (at the most) that will be your skill focus and the other movements should be “fillers”. The big difference is the longer work time and rest time, so you don’t want to be doing things that will elevate your heart rate too high during the:30 seconds, so you can’t recover and properly focus on your skills. I like to put the skill movement in first, so when you start you’re starting from a place of high recovery. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Here is an example: </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <i> <span> :30/:30×4 rounds (12 minutes) </span> </i> </p> </div> <div data-rss-type="text"> <p> <span> Double Unders (*Skill) </span> </p> </div> <div data-rss-type="text"> <p> <span> Side Plank Right </span> </p> </div> <div data-rss-type="text"> <p> <span> Strict Chin ups </span> </p> </div> <div data-rss-type="text"> <p> <span> Side Plank Left </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> What is it? </b> </p> </div> <div data-rss-type="text"> <p> <span> This form of interval training is what we refer to as </span> <i> <span> Variable Interval Work (VIW) </span> </i> <span> . Unlike the tabata method or the:30/:30 method, the work is not set by time but it is set by a number of reps you need to complete within a given minute. CrossFit has coined the term EMOM (every minute on the minute) and has brought this method of interval training to light. The target for an EMOM regardless of the stimulus,  the time it takes you to complete the work should be consistent. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> How to use this method: </b> </p> </div> <div data-rss-type="text"> <p> <span> If you’re looking to </span> <b> Work Up A Sweat, </b> <span> choose 3-5 movements and complete 3-5 rounds. Keep the global movements to 1-2, similar to the Tabata and :30/:30 method, but when choosing your reps you don’t necessarily need to work in absolutes. What I mean by this is to give yourself a rep range so your time is consistent to complete each movement. If you add or subtract reps, that’s fine but keep in mind that if you push too hard, you may end up in a puddle of sweat afterward which wasn’t your intent! Also, the more exercises you choose, the more recovery you will have between those movements. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Here is an example: </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <i> <span> 15 Minute EMOM; 3 cycles (15 minutes) </span> </i> </p> </div> <div data-rss-type="text"> <p> <span> Min 1: 8-12 burpees </span> </p> </div> <div data-rss-type="text"> <p> <span> Min 2: 12-20 Air Squats </span> </p> </div> <div data-rss-type="text"> <p> <span> Min 3: 10-15 Plank Push Ups </span> </p> </div> <div data-rss-type="text"> <p> <span> Min 4: 10-15 Dumbbell Push press </span> </p> </div> <div data-rss-type="text"> <p> <span> Min 5: 5-10 Strict Pull ups </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you’re looking to </span> <b> Feel The Burn </b> <span> , choose 2-3 movements and complete 5-8 rounds. Again, similar to the Tabata and:30/:30 method, you want to have more global fatiguing movements. The fewer movements you have, the less rest/recovery you will have between those exercises. You can also utilize this method by adding reps per round until you cannot complete them (Ex: “Death By Burpees”). I wouldn’t advise doing this if you think it will take you longer than the allotted time you have, so keep the time set. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Here is an example: </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <i> <span> 12 min EMOM; 6 cycles (12 minutes) </span> </i> </p> </div> <div data-rss-type="text"> <p> <span> Min 1: 12 DB Thrusters </span> </p> </div> <div data-rss-type="text"> <p> <span> Min 2: 12 DB up downs </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you’re looking to </span> <b> Move and Mobilize </b> <span> and not really work up a sweat, I wouldn’t recommend using this format as it’s designed to have a set rep scheme. You can, however, have certain exercises that have a set rep scheme and others that have a time component. What I would recommend is if you are looking to test your skills with a slightly elevated heart rate, to use this format. If that’s the case, pick 2-3 movements with 1 being the skill-focused movement. You will want to have a conservative rep scheme on the skill side and/or give yourself a range. If you are going to include a time component, you can build in more static/isolated movements into this format. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Here are two examples: </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <i> <span> 10 min EMOM; 5 cycles (10 minutes; skill + elevated heart rate) </span> </i> </p> </div> <div data-rss-type="text"> <p> <span> Min 1: 3-6 Handstand Push ups </span> </p> </div> <div data-rss-type="text"> <p> <span> Min 2: 15-30 Air Squats </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <i> <span> 12 min EMOM; 4 cycles (12 minutes; skill + time component) </span> </i> </p> </div> <div data-rss-type="text"> <p> <span> Min 1: 3-6 Handstand Push ups </span> </p> </div> <div data-rss-type="text"> <p> <span> Min 2: :30 Hollow body rocks </span> </p> </div> <div data-rss-type="text"> <p> <span> Min 3: 15-25 Kettlebell swings </span> </p> </div> <div data-rss-type="text"> <p> <span> Min 4: :30 Child’s pose </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Keep It Simple, but Mix It Up </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> With all the information that I shared above, it’s understandable that this can seem overwhelming at times. Here are my tips for being successful with utilizing this strategy of sneaking in a workout in a short amount of time: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Remember, the goal here is to MOVE. If you’re really struggling with consistency or you know you will struggle as it gets warmer, give this a shot! If you need more help, the coaches here at Prototype are here to guide you! Just let us know and book a </span> <a href="https://prototypetrainingappointment.as.me/?appointmentType=7306705"> <span> Free Goal Review Session </span> </a> <span> if you’re a member here at Prototype OR </span> <a href="https://prototypetrainingappointment.as.me/FreeIntro"> <span> Book a Free No Sweat Intro Session </span> </a> <span> if you’re not a member here at Prototype! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Enjoy! </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/how-to-sneak-in-a-workout/"> How To Sneak In A Workout </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 21 Apr 2021 15:13:00 GMT http://www.prototypetraining.com/how-to-sneak-in-a-workout/utm_sourcerssutm_mediumrssutm_campaignhow-to-sneak-in-a-workout thumbnail http://www.prototypetraining.com/ep-15-the-community-conversation-christina-wagher-plant-based-livin/utm_sourcerssutm_mediumrssutm_campaignep-15-the-community-conversation-christina-wagher-plant-based-livin Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype. The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 15: The Community Conversation-Christina Wagher (Plant Based Livin’) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/Screenshot-2021-04-16-at-6.56.43-PM-1024x1016.jpeg" alt="A man and a woman are standing next to each other in a video for the community conversation" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out  <b> The Community Conversation </b> , brought to you by  <a href="https://prototypetraining.com/"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit Prototype </a> . The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-14-the-community-conversation-jon-collette-nutrition-jedi/"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> To that end, <span> I want to introduce our 2nd Coach on the Community Conversation <a href="https://prototypetraining.com/about-us/#meet-our-team"> Christina Wagher </a> . Believe it or not, Christina has only been part of the Prototype community for a year and a half but it’s felt like a heck of a lot longer! Stina, as we call her is our token Vegan at Prototype (you can tell by her many veggie tattoos), she’s a professional chef, mom, <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> personal trainer </a> , kids coach, weightlifter, artist, you name it she probably has the skills to do it! </span> </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:02 <br/> Hey everyone, thank you for tuning in the community conversation brought to you by prosafe train systems home of crossett prototype. The community conversation highlights a different member of the project community each week, and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listen to podcasts and watch YouTube videos that highlight some of the world’s greatest leaders and visionaries. We believe we have some amazing people here a prototype and we want you to get to know them. So to that end, I want to introduce our second coach and the community conversation, Christina. Believe it or not, Christina has only been part of the product community for about a year and a half, but it’s felt like a heck of a lot longer. Steena as we call her is our token vegan prototype, you can tell by all the veggie tattoos that she has. She’s a professional chef, a mom, trainer, artist, you name it, she probably has the skills to do it. So, Christina, thank you for being part of the community conversation today. </p> </div> <div data-rss-type="text"> <p> Christina Wagher 1:01 <br/> Thank you. Appreciate that. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:03 <br/> So we’ll address the pink elephant in the room. You say you’re awkward on these sorts of situations. So don’t be awkward. It’s not going to be awkward. It’s going to be fun. So let’s kick things off. Why don’t you give everyone a little bit of information on your background? How did you get involved at prototype here? How did you start your journey as a coach? Give us all the details. People are dying to know. </p> </div> <div data-rss-type="text"> <p> Christina Wagher 1:32 <br/> All right, let’s dive in. So as a lot of people know, before I came here, I was doing some you know, professional cooking, I spent a long time as a chef at a high end restaurant in Putnam, Connecticut scald at five main. I learned the ropes there loved cooking, got in touch with some pretty fancy stuff. spent a lot of years under the wing of a master chef from Cambodia. So that’s where I learned how to do you know, sushi. spent a few years doing, you know, sushi chef stuff, learn how to cut fish and do all that fun stuff. And then I moved into you know, saute, Garmisch, a grill and all that all that great stuff there. So from there, I wanted to take things a little bit more personal, you know, I ended up having a baby, things like that. So I met a family at the restaurant that used to come in. And then I started doing private chef work for them love to doing that. did a little bit of bartending on the side, you know, long story short, I really just figured out that I loved servicing people and making people happy. And food really can’t go wrong with food, right makes everybody happy. So I did that for a long time. And then, you know, being a chef is really demanding a little bit more physically and emotionally demanding that I wanted to, you know, spend the rest of my life doing, and I have such a passion for cooking, that I still wanted to be able to kind of give that to my family, and the people that I really loved. And I felt like doing it as a career was really draining. So, you know, I figured I really got to figure out another way to service people and take care of people that you know, to the best of my abilities. And I’d had always kind of enjoyed working out but never really found my, you know, what I what I wanted to do with that. But, you know, I found my partner, who is Tosh I talked about her all the time in my classes and everybody feel like everybody kind of knows her. She was pushing me and she’s like, yeah, you know, you love to exercise. Why don’t you look into that and talk to my stepmother who is a certified, you know, CrossFit coach, personal trainer, she’s travel, honest, everything like that. And she inspired me to look into my personal training cert. So I started doing that. And as soon as I started doing that I immediately uploaded like this resume that showed that I really had no experience in the field. And Steve found me. So came in, did a couple of interviews. I think it did like three interviews with you guys. And I remember my first interview, you guys had me take a class or no, my second interview, you guys had me take a class before the interview. And I had never done CrossFit before. And it was coach Brian. It was like a 9am or something. And he’s like, yeah, we’re, we’re going upside down for the strength today. And I was like, Yeah, right. And he’s like, No, no, we’re doing handstands. Like okay. So that was the day I did my first handstand. And here we are. </p> </div> <div data-rss-type="text"> <p> Mike Collette 4:19 <br/> That’s awesome. I love the translation of servicing people in one industry, how that kind of carries over into multiple industries. Because, you know, when you’re at a restaurant, working with people making them happy, there’s also a huge relationship component to that, which you certainly bring that to prototype. Why don’t you talk a little bit about like, your journey as like a as a trainer, and like how that’s been going and like just being part of the community and what your thoughts are. You know, you’ve been doing this for a year and a half now, but you’ve accelerated so quickly. I would say probably one The fastest people I’ve seen, like pick up the skill set and learning how to do all this sort of stuff. Like what’s that been like? </p> </div> <div data-rss-type="text"> <p> Christina Wagher 5:11 <br/> Ah, so I’ve always been an all or nothing kind of person. So, generally, I just dive into things as, like headfirst, I would say that, you know, you guys have made have really given me the ability to excel at the pace that I’ve wanted to give you guys. So, and I’m when I say that, I mean, you know, it’s been very structured and supported. As far as like, you know, when I started here, you know, guys have me on this great schedule, you guys really submerge me in the community allowed me to take as many classes as I needed to, you know, this community is so welcoming, it’s really easy to just be myself, and I’ve always kind of just been like, the social butterfly, like I just I love to communicate with people and, you know, create these relationships. And, you know, I remember, like, within the first month or so, I was coming to these classes, and I, I, you know, I’m very kind of goofy personality, I don’t really, you know, unapologetically myself, I guess I can say, and I remember coming into a class, and I just felt so comfortable to be myself. And I was like, I think this is the place like, I think this is where, you know, I belong, so I realized that so quickly. And because of that, it just made me feel really comfortable to just be me, you know, openly communicate with people and just make these relationships. And it’s really just been natural. And as far as like, the fitness industry goes, you know, learning, everything was pretty, pretty intense. You guys put me in some pretty uncomfortable positions, right from the beginning, you know, as far as just getting up there and getting in front of people and doing it, but because like this community is just so supportive, and just judgment free. You know, even making little goof ups, you know, I still do now, here and there, you know, people don’t hold it against you, and we’re all human. So it’s been an amazing journey so far. And I feel like every single day, I learned something new, you know, fitness wise, you know, human why, like just everything. So it’s going really well. And right now I’m working on my nutrition certification. So I’ve been doing that for a couple of weeks. And I’m really looking forward to the next steps. And growing and helping more people in that way. </p> </div> <div data-rss-type="text"> <p> Mike Collette 7:24 <br/> Which has a great carryover to back to the cooking being a professional chef being in the foodservice industry. Why don’t we talk a little bit more about that? Because I know we were during the pandemic, you’re doing special cooking show, and people love talking about cooking. When did you also, you know, start your journey as a vegan because I don’t know if everyone knows that, like, that aspect of you as much. They all know you’re vegan. Right. But yeah, not necessarily like what, what, that’s what that’s been like, and the impact that it’s had on you. </p> </div> <div data-rss-type="text"> <p> Christina Wagher 7:59 <br/> Yeah, so that’s a great question. I don’t typically talk about it too, too much. Just because I feel like there’s like this stigma around vegans that were pushy and judgy and things like that. So, you know, I </p> </div> <div data-rss-type="text"> <p> Mike Collette 8:10 <br/> like CrossFit, right? </p> </div> <div data-rss-type="text"> <p> Christina Wagher 8:11 <br/> Yeah, exactly. </p> </div> <div data-rss-type="text"> <p> Yeah, it is. It’s like, you know, there’s it’s like a spinach juice Kool Aid. But no. So I started my vegan journey, right after I had my son. So February will be five years for me vegan. And the reason why I started it was because my son was born and he was allergic to dairy. We figured that out right away because I was breastfeeding and he was like projectile vomiting every time I had any little bit of dairy. So I went got some allergy testing done for the both of us. We’re both lactose intolerant. He’s severely allergic to dairy. So we just cut that out. My sister was living with me at the time, and she’s like, Hey, you know, I’m vegan. Like, you’re cutting dairy out, you know, let’s, let’s, let’s just cut it all out. And like, Yeah, okay. You know, at that time, I was heavily relying on like seafood and chicken for, you know, my sources of protein, hated beans. And cutting out dairy was really hard for me. I mean, when I was pregnant, I was notoriously caught chugging gallons of milk sitting on the floor in front of the fridge. So it was definitely quite the 360. So long story short, didn’t believe her that it was going to be something I was going to be able to do. And she’s like, Come here for a minute and brings me in the living room. She’s like, you got a little bit. Let’s watch this, this movie. And she pretty much brainwashed me with a couple of movies, these vegan documentaries that don’t recommend watching unless you’re ready to make some changes because they’re pretty harsh. One of them is cowspiracy. The other one is Earthlings. And they’re both just really intense, super empathetic and sensitive person. I’ve always loved animals. So I just felt like it was my duty to kind of make the change and make it better impact on the world. With my with my footprint So I immediately was like, You know what, I can do this. And within a month, my energy levels were higher, I felt just better overall, it was more sustainable financially, believe it or not, because I was buying such expensive, you know, cuts of meat, and things like that a lot of people have this stigma that being vegan is more expensive. And it doesn’t have to be. But I started learning, you know, that beans don’t suck. I hated beans. So now like, I love them, I eat them almost every single day. And then I just slowly got into the habit of just, you know, I’ve always loved veggie. So that part was never really challenging for me, but it was more or less just, I think the biggest struggle was finding sustainable sources of protein that aren’t the same exact thing every single day, you know, at at a higher you know, performance level, doing more exercise, being able to sustain that, but it’s, it’s going really well. So, you know, I can say proudly say that February will be five years that I haven’t had any meat or dairy at all. or eggs, meat, dairy, eggs, fish, a lot of people are confused about that. But </p> </div> <div data-rss-type="text"> <p> Mike Collette 11:06 <br/> yeah, so yeah, cuz you’re vegan, not vegetarian. And there’s, there’s a difference between those two? Right? Can you just explain that just so everyone listening? Maybe Understand? </p> </div> <div data-rss-type="text"> <p> Christina Wagher 11:18 <br/> Yeah, so. So being vegan, typically, it’s classified as you don’t eat anything that had a face, or had a mother, as strange as that sounds so or came from an animal at all. So we don’t consume, you know, seafood, dairy products, any byproduct of an animal eggs, shellfish, you know, meat or anything like that. And, you know, that can really go as deep as you want it to. So, you know, some vegans are so hardcore to the point where they don’t even eat honey. I believe in holistic medicine. So I definitely do consume like manuka honey, in local honey, especially this time of the year to help with allergies and stuff. And if you don’t know about Manuka Honey, look into it. It’s really awesome for you know, healing cuts and other things. It’s, it’s pretty crazy. It’s pretty crazy how it works, but, and then, you know, things like, you know, people certain people don’t eat like, or won’t drink certain wines, because they’re filtered through, you know, bones or whatever the case may be, but I don’t really go to that extent. Certain beers I won’t drink because they’re filtered with rehydrated fish bladder, which is Isn’t that crazy? I know. Like, </p> </div> <div data-rss-type="text"> <p> Mike Collette 12:25 <br/> Rehydrated fish bladder? </p> </div> <div data-rss-type="text"> <p> Christina Wagher 12:27 <br/> Yeah, so look it up. shipyard pumpkin is one of them. pumpkinhead. And I found that out. I’m so sad. So that’s like when my favorite pumpkin beers. But the Samuel Adams one is way better. Gotta admit that. So yeah, that’s the difference there. vegetarians eat fish, I believe. And they also eat dairy dairy products as well. </p> </div> <div data-rss-type="text"> <p> Mike Collette 12:49 <br/> Got it. So I have two follow up questions for folks that may be on that vegetarian vegan side, maybe leaning towards it that are listening to this or have questions is, number one is how do you how are you getting in? Like your, your protein sources, like quantities that sustain? You know, muscle building activities? Because you are like working out? right a lot? And then the second question, which is kind of unrelated is you’re still doing like food prep cooking. I know you’re cooking primarily for your family, but like you’re still you still like, like cook and or make food that utilizes like animal products. Yes, or now for your family. But just like in general, or do you have you can please stop doing that and just completely just went fully vegan on the cooking side. </p> </div> <div data-rss-type="text"> <p> Christina Wagher 13:41 <br/> So awesome. Those are good questions. So the first question, as far as like, that was a struggle for a little while I did reach out to john and Leah when I first started at prototype for a little bit of help with that. Just because like transitioning from a normal strength and exercise and conditioning routine to something that’s higher intensity, like CrossFit. You know, you need to sustain a little bit more if you want to build that muscle and maintain it. So a couple different ways that I make sure I get in my protein every single day. One I have my favorite protein bar that I have first snack, I have a couple different ones one’s garden of life. And the other one is a Vega bar I used to drink I used to eat the builder bars, because those are pretty good nutrition wise, but they upset my stomach for some reason. So I stopped eating those. But those are 20 grams of protein. All of those bars that I snack on I do a protein shake after I work out or earlier on in the day typically. And I love Vega, Vega ghosts protein powder. So anybody who’s vegan or vegetarian looking for really good plant based protein powder, highly recommend the ghost. My favorite one is peanut butter, cereal milk and chocolate cereal milk. This just like super nostalgic the way that they taste. It’s great. And I like them blended I like a frozen protein drink. I’m super bougie about that. I put like little chocolate chips in it and bananas and stuff. And it’s just it’s delicious. So just Those two things together is almost, you know, between 50 and 75 grams of protein depending on how I make the shake, because I use a protein plus flax milk. And then, you know, I’ve just found like these little sneaky ways to get an extra protein during the day. So, you know, typical meal for me is like, you know, protein keen, you know, my protein would be, you know, a combination of say tan or tofu. Or, you know, Tempe beans and make my own homemade bean burgers. You know, I will add a side, you know, for starch or rice can be, you know, keen wild rice, sweet potato, you know, and believe it or not, vegetables have a ton of protein in them in the as well. You know, broccoli and asparagus and spinach and things like mushrooms and stuff like that have a little bit of protein in them, too. So I kind of typically just pack every single meal with protein. You know, even my snacks, I try to keep them higher in protein, as far as that goes. So I really haven’t had a problem with maintaining that. I started drinking a recovery protein shake at night, too. That’s helped a little bit, just gives me an extra like 15 or 20 grams of protein. I bought this cereal that’s called high key, which is like almost 20 grams of protein. And I love cereal. I always have. I drink that with my flax milk. So it’s like it’s just people, you’d be surprised how much protein I get. get at least 120 150 grams a day. </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:25 <br/> Oh, wow. </p> </div> <div data-rss-type="text"> <p> Christina Wagher 16:26 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:27 <br/> It’s all through vegan. Right? Yeah. </p> </div> <div data-rss-type="text"> <p> Christina Wagher 16:29 <br/> So I’m 100% vegan. </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:31 <br/> That’s great. And then </p> </div> <div data-rss-type="text"> <p> Christina Wagher 16:32 <br/> the second question that you asked me, so typically, so for my family, I prep three days a week, I prep on Saturdays, Tuesdays and Thursdays. And that, you know, obviously sustains for those two or three day periods, for lunch and dinner, and then breakfast, we kind of we kind of figure it out. We do like oatmeal or whatever, protein oatmeal or whatever. But for other other people, so right now, I’m not servicing anybody as far as like, you know, preparing meals for them. And typically, I will try to make a vegan meal that’s like, like, sneaky, like, you’ll like I make certain meatball meals or start lasagna or enchiladas or other meals that most people can’t really tell that they’re vegan, other than the fact that they’re, you know, loaded with veggies. But um, right now, currently, quarterly. Boston Scientific does having me do cooking show like a cooking thing with them, where like, they’ll kind of substitute their own things that aren’t vegan, but I typically won’t work with things that aren’t vegan, unless I’m like, you know, going to a friend’s house and they’re asking me how to break down a fish or how to, you know, clean up a terrorist, major things like that, because I do know, you know how to break down like a prime rib. If somebody wants to buy like a huge prime rib, I don’t mind helping with things like that. I’m pretty desensitized to it. As far as like, you know, I’m not one of those beacons that’s like, Oh, my God, and unless I’m listening to dance, you know, Turkey in the whichever story. That one’s like, that. one’s a little cringe worthy. </p> </div> <div data-rss-type="text"> <p> Mike Collette 18:02 <br/> You can already hear that story doing hung out after Friday Night Lights, the after hours in the parking lot to hear that story from Dan. So if you want to hear that story from Dan reached out to Dan McCarthy, he’ll tell you that story. It’s funny you brought that up? Yeah, I didn’t know we were gonna go there. That was good. </p> </div> <div data-rss-type="text"> <p> Christina Wagher 18:22 <br/> That’s like the only thing I’m like, Nope, that’s the line for me. </p> </div> <div data-rss-type="text"> <p> Mike Collette 18:25 <br/> Yeah, I don’t think many people would be like, yeah, that was that’s a, I want to eat a I want to eat a hamburger after that. Or Turkey burger. After that. So we talked cooking, we talked like vegan nutrition. We’ve talked like exercise, and working out. I mean, have you been able to like take like, all those sorts of things, or I know you’ve applied the vegan eating to like family life? Like how is your I guess like that? How does that work? Like, is that really like everyone’s like, all good, like with the vegan food? Or like, I know your son and he totally good with that. Do you want to you know, Hey, Mom, we go to McDonald’s and eat chicken nuggets. Like, you know, how does that how does that work? Because there might be some people listening to this, they’re like, you know, they might want to lean closer towards the vegetarian vegan side, but maybe the hiccup is, you know, being able to you know, and you have the skill set of being able to cook unique meals and be creative and, and make things but not everyone has those skills. So what would you kind of consult or tell folks that are you know, that might have that that obstacle or challenge with kids getting them to eat these things? Because I didn’t want to eat any vegetables when I was a kid just saying, but yeah, no, no, it’s changed now. </p> </div> <div data-rss-type="text"> <p> Christina Wagher 19:44 <br/> That’s a good that’s a good one. I like that. Um, so my whole family is vegan as far as like, my my girlfriend and my son. My sister and her boyfriend are vegan as well and they they care for my son during the week for me so that That’s super helpful. And my girlfriend was actually vegan for like three months before I even met her, which is pretty cool. So a lot of people give her a hard time like, oh, you’re vegan for her, you know, good for you. So, but it’s funny now so yeah, we’re all vegan. My son born and raised vegan, so he really doesn’t know much different. He’s four years old now. So he’s not, you know, he, I don’t want to say that we’ve programmed him to like, not want certain things, but we have one he’s extremely allergic to dairy. So we do kind of enforce like, you know, when you’re at school, you need to ask your teachers like does this have cow’s milk and it we’ve kind of decipher that difference between cow’s milk is something that we don’t consume and almond milk or oat milk or other milks are things that are safe for us. And as far as like you know, veggies go like I’m I’m like a sneaky ninja when it comes to getting my kids to eat veggies, I mean, I make I go I go pretty far to an extent to make it happen like I do. I make homemade tater tots with, you know, potatoes, white beans, and broccoli. So kind of pack those in with like nutritional yeast as a binder. I’ll use like a flax egg sometimes to keep it together. And for those of you who don’t know, a flax egg is just like a, you know, a substitute for regular egg. It’s just flax meal and water, you mix it up, and it creates like this, you know, binding texture. So I kind of add that and I pack them in and then I make them into these little tater tots, and I will freeze them and prepare them and keep them for a while. He eats veggie burgers. We do. You know, tons of stuff. I mean, he doesn’t give me too big of a problem about eating veggies because he’s eating them his whole life. I mean, even when I was pregnant, I was just constantly eating like weird things like brussel sprouts and asparagus and there’s a rumor a myth, I should say I’m not sure if it’s true or not that the more you know, robust things that you consume when you’re pregnant, that your baby tastes them or gets used to the tastes or something. I’m not sure how true that is. But I just chop things up really small. So like if parents if you’re trying to trick your kids into eating, you know, more broccoli or more things like that. My son loves white rice. If for those of you guys who don’t know, he’s half Spanish, so he loves his rice, rice and beans, he’s very big into that. So I’ll make him like his, you know, his Spanish rice and I’ll chop up really really fine like mushrooms and and broccoli and things like that. And then I’ll just mix it in the rice and it’s just so small that he doesn’t care. Or really give me a hard time about it. So we try to avoid just like eating tons of processed stuff and just keep keep Whole Foods. He loves his tofu. You know, if you make it the right way, it’s good. You just got to marinate it. Make it nice and crispy and make sure it tastes good. So he’s a he’s a ketchup fanatic. I don’t know why people like ketchup. But he loves it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:52 <br/> I put ketchup on my ketchup, Ah, shirt that I saw one day and I always resonated me. I was like I put ketchup on my ketchup. That’s how much that I use it. I’m a huge huge condiment person. like sweet. Sweet. </p> </div> <div data-rss-type="text"> <p> Christina Wagher 23:06 <br/> Yes, I think that’s what it is. I think it’s a sweetness because he you give him catch up and he’ll eat anything. He’ll dip broccoli and ketchup. That’s great. </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:14 <br/> I would probably do the exact same way. You’re You’re so lucky that they have you to be able to cook and I’m starving right now just having this conversation. And I know you’ve brought in some good treats for all of us to have and you know I don’t even even realize it tastes so good. You don’t realize that they’re that they’re vegan or there’s no meat or animal products in them they just do these tastes really really good Yeah, your your your family is is certainly lucky to have Yeah, with this oil with the cookie notice up let’s let’s kind of circle back on the fitness side of things, though. So you know, you’ve been doing the weightlifting program with coach Joe. I mean, you just finished up the open crushing those workouts What are your like as a coach like what are your goals? Or what are your like goals or fitness goals in your train? Four are working towards now because they think that would be a nice thing to just talk about because you know, as as coaches, Greg fishes like what we do, we don’t work out all day. Right? But it’s like what we do. But we also have like things that we’re working on and those sorts of things. I talk a little bit about that. </p> </div> <div data-rss-type="text"> <p> Christina Wagher 24:31 <br/> Yeah, absolutely. The open was like such a fun experience. I mean, this community is literally just, there’s so amazing. I have I don’t even have words for it. But it made me realize a lot of things like my goals were totally different going into the open as they are now as I’m sure a lot of people feel that way too. But you know, coach Joe is amazing with weightlifting like if if you know if you have any sort of interest or curiosities as far as that goes, you know, you just just got to go for it. And I say that because there was just a meet recently. And I, I went to it, and I was super nervous about it, because I haven’t been focusing as much on my weightlifting as much because I was doing programming with Joe for a long time. And I showed up, and it was such an amazing time. Like, like I said, communities just amazing supportive. You know, it just felt good to get out there and lift and that kind of really sparked that flame in me like, okay, I really have a passion for weightlifting. And I need to kind of stick to this and keep it moving. So, you know, as far as like, you know, some performance goals that I have moving forward, you know, I recently hit 175 on my clean and jerk, so I’m kind of hoping to get to, it’s kind of an aggressive goal, but I’m hoping to get to 200 by the end of the year. So we’ll see, just got to keep working at it, keep getting stronger, I stopped for a while and focused on just strengthening my upper back. So I was able to get some total bars strung together for the first time in the open. And that was a big win for me. You know, it’s, it’s hard, especially as a coach to take a step back and slow down. So for the longest time, I was like, I just got to keep doing tota bars, I just got to keep doing this, I got to keep doing that. And, you know, the bigger picture was that I needed to strengthen my, my upper back, my, you know, my middle traps and just work on, you know, fixing some things that I had going on in my shoulder that was causing me pain. And I did it I slowed down and I worked on that. So I was able to do that. So now one of my next rules is to hopefully get a muscle up by the end of the year. And you know, get some chest to bars haven’t been able to get those yet either. And just you know, just stay consistent. You know, I’m finally in a really good routine with working out six days a week and just keep at it. So I just want to continue to get a little bit faster, a little bit stronger. Just kind of like we all want to. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:53 <br/> Fantastic. See everyone you guys listening. Even your coaches have goals we’re working on, right? We’re all humans. We’re all working on things like it. muscle ups. 200 pound clean and jerk. Fantastic. Christina, I got some final questions for you here. Right the Spitfire around. You’ve probably heard these ones. Yeah, the 15th episode, so it should be a no surprise. Now I gotta change up these questions. First one is, is what’s your favorite movie? Your favorite TV show? Of All Time and also what are you currently watching are binge watching right now. </p> </div> <div data-rss-type="text"> <p> Christina Wagher 27:33 <br/> Oh, okay, this is a hard one. And I thought about it too. I knew you’re gonna ask me this and I thought about it. So my favorite movie of all time, I’m not a huge TV watcher. I very rarely slow down to watch TV. And when I do I normally just pass out. But But I have to say I think one of my favorite movies of all time this is an old one. Disturbia guys remember that one? </p> </div> <div data-rss-type="text"> <p> Mike Collette 27:57 <br/> Derby is that with Shea Lebouf? Well, yeah, movies. Halle Berry in that movie. </p> </div> <div data-rss-type="text"> <p> Christina Wagher 28:04 <br/> No. is another little like blonde firecracker in that movie. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:08 <br/> Disturbia got it. </p> </div> <div data-rss-type="text"> <p> Christina Wagher 28:10 <br/> It’s a good watch. It’s kind of like a fairy like suspense. It’s like a little bit of, you know, different stuff going on in that one. It’s good though. I love shallow but every time I watch a movie, I’m just like, just to my favorite TV series of all time. I’m stuck between weeds and and Dexter was really good to Dexter. Almost good. I liked that one gave me anxiety. But I did like it. You was good. So it was like three of them. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:40 <br/> You that’s the one that’s on Netflix, right with the guy that’s like, he’s like obsessed with this girl. Yeah, yeah, that’s creepy. </p> </div> <div data-rss-type="text"> <p> Christina Wagher 28:49 <br/> Yeah. That one instilled like a whole new level of paranoia and my partner, which I don’t appreciate, but she’s like, you can’t, can’t go for walks. </p> </div> <div data-rss-type="text"> <p> Mike Collette 29:00 <br/> It’s kind of crazy. It is. I do remember. I did watch that show. And it’s like, addicting. But it’s also like the heck. You have like weird mixed emotions in that show. Totally. It’s like, it’s like, he really likes her. But he’s also like, a psycho. It’s I </p> </div> <div data-rss-type="text"> <p> Christina Wagher 29:16 <br/> You feel bad for him, but you hate him at the same time. </p> </div> <div data-rss-type="text"> <p> Mike Collette 29:19 <br/> Yeah, it was so weird. I but yeah, it was a good show. </p> </div> <div data-rss-type="text"> <p> Christina Wagher 29:23 <br/> Things like that. That make me think. So definitely that one. And so I just finished binlog binge watching one division. It went by so fast, which is so sad. So cool. I’ve never really been big into Marvel stuff, but like, the way that they executed it was so good. And if you watch it, and you’re like, Huh, first couple episodes are weird. Just stick through it. It gets really, really good. And then I’m also binge watching forged in fire. I’ve seen most of them, but I just love that show. It’s so cool. Have you seen that before? </p> </div> <div data-rss-type="text"> <p> Mike Collette 29:52 <br/> No. What is that? </p> </div> <div data-rss-type="text"> <p> Christina Wagher 29:53 <br/> So Forged In Fire is, as you guys know, my girlfriend’s a welder. So I’m like, we’re like super rare. Interested in any like any sort of creating like with metal and stuff so fortune fire is like this competition show where they bring in all of these forgers that make these knives from scratch. So you forge metal, you make knives, and they they go through these different challenges and stuff and then at the end they make them recreate this like iconic battle weapon, which is so cool. Like samurai swords and stuff, and they have to do it in their home Forge. So, it’s pretty cool. It’s just interesting to see how people can you know, create things from their hands like as a creator like I consider myself a creator as far as like food and painting and drawing and things like that. So like seeing people create things from nothing, it’s just it’s insane, especially the art of metal. So it’s pretty cool. </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:43 <br/> I’m not a creative person in that regard. I don’t have that my brain operates I have a huge respect for people like like you they can do that is not my skill set. So do I know what the metal doing? Like? My cousin’s a glass blower? Like this? blows my mind? blows my just blows my mind. I mean, there’s a show on glass blowing now too. And it’s like a show for everything. I sat next question is favorite musician, artists, fans, whatever, all time favorite music. Oh, </p> </div> <div data-rss-type="text"> <p> Christina Wagher 31:14 <br/> that’s a really hard one. Again, I’m probably gonna give you a really a couple of them because it’s just so hard for me to </p> </div> <div data-rss-type="text"> <p> Mike Collette 31:21 <br/> Its all good. </p> </div> <div data-rss-type="text"> <p> Christina Wagher 31:23 <br/> And they all go in different directions. I mean, guy I, my go to on like a chill day is either like slightly stupid or sheep dogs. Those two are just like chill vibes. Good music. I love like, I love kid Cuddy. I always have musics deep, meaningful. It’s good stuff. Some of his musics not that great, but some of the older stuff is really good. So what was that just favorite artists, right? Is that what you said? </p> </div> <div data-rss-type="text"> <p> Mike Collette 31:49 <br/> Favorite musician/ artist, whatever of all time. </p> </div> <div data-rss-type="text"> <p> Christina Wagher 31:50 <br/> I got a few. I mean, I love queen. I love old school, rock and roll. I mean, anybody who takes my 530 knows that I’m pretty well rounded with music. I play literally everything that you can think of. So I love dubstep. I love electronic music. I love oldies, I love reggae. You know, I love metal. I love everything really can’t. Not too big on country, but I’m starting to kind of get back into it. A little bit like the sheep dogs is kind of out of my, you know, it’s like little country vibe, a little rock vibes. It’s just really good. Feel good music. So definitely recommend checking them out. </p> </div> <div data-rss-type="text"> <p> Mike Collette 32:25 <br/> The medley of music. Oh, yeah, that was, I would say last question is what is your favorite hobby? Everything you do, and you’re not like working out? Or like working or at the gym or whatever with your, with your family? or just in general? What’s your what’s your hobby of choice. </p> </div> <div data-rss-type="text"> <p> Christina Wagher 32:43 <br/> So if I would say, if it’s not involved in like physical activity, because I love to just be outside. I love to hike. I recently picked up rollerblading, which makes me feel ridiculous, but it’s really fun </p> </div> <div data-rss-type="text"> <p> Mike Collette 32:57 <br/> So go off some sweet jumps. </p> </div> <div data-rss-type="text"> <p> Christina Wagher 33:01 <br/> I won’t be in the next week. That would be a mess. No, but I think my favorite my number one favorite hobby. Like if I’m just gonna sit down and do something by myself is, is drawing and painting. I love painting. I love drawing. I love love doing art stuff, super releasing, and it’s rewarding. </p> </div> <div data-rss-type="text"> <p> Mike Collette 33:18 <br/> So what kind of art isn’t just like self portraits or just kind of doodling like what are? What are your? Yeah, so I feel like I know a lot about art because it’s watched a documentary. It’s like called the greatest heist or robbery. This is all it’s called. This is a robbery on Netflix. And it’s about the Oh, I don’t even know like this was in Boston. Back in. Whoa, that 1990 early 90s. And it’s the I don’t even know this museum existed in Boston. And apparently they have all these amazing paintings and guys robbed these paintings. And they still really haven’t figured out who did it. But it’s like, like, the story is kind of crazy. And I mean, they stole like $200 million worth of art. Like, like, we’re talking about, like, you know, some serious things anyway. Some pretty much a painting now. But, but what what do you what were you saying was your like your your go to what do you do? </p> </div> <div data-rss-type="text"> <p> Christina Wagher 34:22 <br/> So I mean, I love to paint. Like, I love when people give me pictures to paint. So like, in the past, I’ve done portraits of animals. You know, I did a portrait of my mom’s cat who passed away. I did a picture for my dad’s birthday of him and his little French Bulldog. You know, I love being able I love when people give me a painting a picture. And I don’t like doing it exactly as its as its looked. I like doing it as it’s perceived. So if I see it as like a, you know, like a fun and or whimsical picture, then I’ll kind of do it a little bit more abstract or, you know, if I see it as like a dark or sad picture. I kind of do it a little But more of like a different tones and stuff. So just kind of really like accentuating and highlighting like what’s going on in the picture to give it like that amplified feel. I love recreate 11 recreating images, I guess I could say it’s like my favorite thing to do. </p> </div> <div data-rss-type="text"> <p> Mike Collette 35:14 <br/> Like recreation. Well, Christina, this was awesome. I really appreciate you being part of the community conversation. It means a lot to not only me but community and everyone that’s watching tuning in. Remember, every week we’re releasing a new community conversation with a new guest to get you started to get to know about the new community conversations posted to our YouTube page or daily newsletter. We’re also finding on podcasts, Spotify, Google, also posted in our community members only group on Facebook. So lastly, if you are interested in being on a community conversation, to shoot us a message and we’d love to have you so until next time. Thank you, Christina. And thank you </p> </div> <div data-rss-type="text"> <p> Christina Wagher 35:57 <br/> I appreciate it. Awesome. Thank you so much, Mike. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-15-the-community-conversation-christina-wagher-plant-based-livin/"> Ep 15: The Community Conversation-Christina Wagher (Plant Based Livin’) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 18 Apr 2021 10:42:00 GMT http://www.prototypetraining.com/ep-15-the-community-conversation-christina-wagher-plant-based-livin/utm_sourcerssutm_mediumrssutm_campaignep-15-the-community-conversation-christina-wagher-plant-based-livin thumbnail http://www.prototypetraining.com/after-the-open/utm_sourcerssutm_mediumrssutm_campaignafter-the-open The 2021 Prototype Open came to an end last week. We had an EPIC 5 weeks of high fives and fist bumps! The team format and leadership from our two captains (Nicole St.Pierre and Dan McCarthy) were better than ever and we had our HIGHEST participation/sign up in a Prototype Open event! If you didn’t The post After The Open appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/Screenshot-2021-04-16-at-6.56.05-PM-1024x1021.jpeg" alt="A group of people are gathered around a man in a prototype training system" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> The 2021 Prototype Open came to an end last week. We had an EPIC 5 weeks of high fives and fist bumps! The team format and leadership from our two captains (Nicole St.Pierre and Dan McCarthy) were better than ever and we had our HIGHEST participation/sign up in a Prototype Open event! If you didn’t get a chance to see the final week recap and score, </span> <a href="https://prototypetraining.com/week-5-21-6-the-prototype-open-recap/"> <span> you can check that out here and give it a read. </span> </a> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> With that said, The Prototype Open always brings an INCREDIBLE amount of energy and positivity into the gym.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The level of <b> excitement and engagement </b> is nearly palpable. </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> The <b> environment </b> changes.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Everyone’s a little <b> nervous but excited </b> to hear what the next workout is going to be.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> There is a greater <b> sense of accomplishment </b> after completing the workout regardless of your score or level in which you completed the workout.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> You feel part of <b> something bigger than yourself </b> or bigger than your individual fitness goals. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> This past year was different though and we all know why. So when prepping for The 2021 Prototype Open, our goals were really simple…  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> To all our members who joined during the pandemic, The Prototype Open has probably been your first real experience of what the Prototype community is truly like. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> To all our members who have been part of Prototype before the pandemic, I hope this event gave you the confidence that more normalcy is coming and that the community you believe in is better and stronger than ever. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Now that these 5 weeks have come to an end, what’s next? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> What is the next thing you’re focused on?  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Maybe you hit your goal of participating in <a href="http://games.crossfit.com"> The CrossFit Open </a> , or you did all the workouts Rx, or you hit the % you wanted in your age group, or you got your first toe to bar! On the other hand, maybe you didn’t quite hit your goals, maybe you were 1 workout away from Rx’ing all the workouts, maybe you didn’t quite do as well as you wanted to. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> My advice to you and to the question of <b> “what’s next” </b> is really simple: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Talk to one of your <a href="https://prototypetraining.com/about-us/#_meet-our-team"> Prototype coaches </a> . You don’t need to try to figure it out on your own. We are here to help guide you on this journey! You have enough going on in your life, why put the burden on yourself to try to figure it out?  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <em> <b> Let us help you create a plan to get you from where you are to where you want to be. </b> </em> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> We all have our unique reason <b> why </b> we are busting our butts in the gym and what we are looking to accomplish. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Now’s the time to <b> gain clarity and create a plan.  </b> </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Use this link to book a Free Goal Review session with a coach. We are excited to help you with your “what’s next” questions! </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/after-the-open/"> After The Open </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sat, 17 Apr 2021 12:06:00 GMT http://www.prototypetraining.com/after-the-open/utm_sourcerssutm_mediumrssutm_campaignafter-the-open thumbnail http://www.prototypetraining.com/week-5-21-6-the-prototype-open-recap/utm_sourcerssutm_mediumrssutm_campaignweek-5-21-6-the-prototype-open-recap Week 5 is the FINAL week of The 2021 Prototype Open and the last week certainly did not disappoint! We had AN EPIC showing for our final challenge (5.5), a HUGE turn out for 21.6 AND we had a TON OF FUN at Friday Night Lights!   To see the breakdown and overview of Week The post Week 5, 21.6: The Prototype Open #Recap appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> <b> Week 5 is the FINAL week of The 2021 Prototype Open and the last week certainly did not disappoint! We had AN EPIC showing for our final challenge (5.5), a HUGE turn out for 21.6 AND we had a TON OF FUN at Friday Night Lights! </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> To see the breakdown and overview of Week 5, you will want to check that out below as we have all the scores, highlights, and stats that will certainly blow your mind! So scroll down and check it out! </p> </div> <h4> Prototype Open Challenge 5.5 </h4> <div data-rss-type="text"> <p> The final weekly challenge of The Prototype Open was LEGENDARY, to say the least! This challenge could have been the resurrection for The Light side OR it could have been the dagger that put them in a deeper hole. But before we check that score, if you missed the challenge here is what it was! </p> </div> <div data-rss-type="text"> <p> The big thing about 5.5 was that EVERY REP (cap of 150) counted as a point for your team. SOOOOO, this meant that the more folks on each team that capped out on their burpees could have created a HUGE point swing for their team. </p> </div> <div data-rss-type="text"> <p> <b> Here are some pics from Challenge 5.5: </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/170648943_10159257193023670_2678966922848889884_n.jpeg" alt="A woman is doing push ups on a rug in a bedroom." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> And here were the results from Challenge 5.5! </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/5.5-result-1022x1024.jpeg" alt="A poster for the prototype intramural challenge 5.5" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <b> That’s a TON of Burpees! Way to go everyone!!!! </b> </p> <p> </p> </div> <h4> Prototype Open 21.6 </h4> <div data-rss-type="text"> <p> Historically, The Prototype Open follows the  <a href="http://games.crossfit.com/"> CrossFit Games </a> Open workouts as they are announced every Thursday night at 8 pm ET. A BIG difference this year is that The CrossFit Open was only a 3-week format SO, 21.3 and 21.4 were supposed to be the final workouts of The Open BUTTTTT, since we have been running our intramural style event (The Prototype Open) we have stuck with a 5-week format! </p> </div> <div data-rss-type="text"> <p> So that means we get to create the final 2 weeks’ workouts and we hope we didn’t disappoint! I tried my best to replicate <a href="https://www.instagram.com/thedavecastro/?hl=en"> Dave Castro of CrossFit HQ for the 21.6 announcement like I did with the 21.5 announcement! </a> </p> </div> <div data-rss-type="text"> <p> With that being said, this final weeks workout was also a PARTNER-style workout, which makes it a heck of a lot more fun because it’s always fun working out with a friend! </p> </div> <div data-rss-type="text"> <p> On Thursday night at 7pm we announced the workout and to many correct guesses, there were wall ball shots! But the big debate was if there was going to be running… there wasn’t. </p> </div> <div data-rss-type="text"> <p> In case you didn’t do 21.6 and are reading this here was the workout: </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/IMG_2786-1024x826.jpeg" alt="A man is squatting with a medicine ball in his hand." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The great thing about this year’s CrossFit Open is that they have multiple versions of the workout that have made it incredibly more inclusive to people, especially since we have been living in a year where many people couldn’t come into a gym. </p> </div> <div data-rss-type="text"> <p> Here was the workout in more detail along with the description and movement standards: </p> </div> <div data-rss-type="text"> <p> After the announcement of 21.6, we had two pairs from each team go head to head! This was the final pairing to go head to head and they did not disappoint! IT WAS A BATTLE!  That fun went down LIVE in our <a href="https://www.facebook.com/groups/486417358122648/"> Members Only Group on Facebook </a>  that night! </p> </div> <div data-rss-type="text"> <p> <b> Shout out to Matt Calhoun and Keivan Russo of The Light Side, and Garret St. Onge and Nicole Moore The Dark Side for going head to head to earn some extra points for their team! The Light Side came out victorious and earned some much-needed extra points for their team! Here are some pics from the head to head! </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/170576554_10225626733043400_4467807446697469273_n.jpeg" alt="Two men wearing face masks are standing in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> After the head-to-head battle royale, everyone got a little less sleep due to the stress that the Open creates. But it’s ok because Friday meant FRIDAY NIGHT LIGHTS!!! </p> </div> <div data-rss-type="text"> <p> The morning classes (5am, 6am, 7am and 12pm) still ran and those folks got after it! Better yet, we got to see many of them come and hang out during Friday Nigtht Lights to cheer on their fellow Prototype Fam! Nearly EVERYONE got this workout in! And if they didn’t do it on Friday, they got it in at open gym on Sunday (10am-12pm during the Open) OR at the <a href="https://prototypetraining.com/programs/thrive/"> 8am or 9am THRIVE class </a>  on Monday! </p> </div> <div data-rss-type="text"> <p> What made Friday so special as opposed to other Fridays during the Open OR other FNL events was that this was the FIRST live, in-person event we have done at Prototype. The stars aligned and it was a gorgeous day so we got to hang out primarily outside. But the best part was seeing everyone’s smiling faces… it was pretty incredible! </p> </div> <h4> You had to be there, but if you weren’t here was a video of the crew! </h4> <h4> Here are some action shots from 21.6 and Friday Night Lights! </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/21-6.jpeg" alt="A group of women wearing face masks are posing for a picture" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/170225073_2192488810886067_3873812915354998292_n-1024x683.jpeg" alt="A man is riding a concept 2 rowing machine" title=""/> <span> </span> </div> <h4> Week 5 Passion and Performance Points: </h4> <div data-rss-type="text"> <p> Now, the part you’ve all been waiting for or scrolling for…the results of Week 5! Before you scroll down and check the score, we have to give a HUGE shout-out to a few people who earned some extra points for their team. We call these our <b> PASSION POINTS. </b> </p> </div> <div data-rss-type="text"> <p> Each week, the team at Prototype selects 1 INDIVIDUAL (in this case, team) to receive 5 additional points for their efforts during that week. Now, for week 5 since we had teams of 2, we still picked an individual of that group that got the extra points for their pair. </p> </div> <div data-rss-type="text"> <p> Shout out to the folks below for earning these points for their team this week! Check them out below!! </p> </div> <h4> 21.6 Passion Points! </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/1-1.jpeg" alt="A certificate of most spirit is given to hailey and marybeth costello" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Additionally, the <b>  Top 20 scores the partnered teams </b> gain an additional 3 points for their teams. Since we had a mix of male/male, female/female, and male/female teams we still picked the Top 20 sores. It was pretty balanced between both teams however, the men and the women of The Dark Side took a slight edge this week with 11 top scores vs. 9 top scores from The Light Side. </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/IMG_2979-1024x789.jpeg" alt="Top 20 open 21.6 teams written on a white background" title=""/> <span> </span> </div> <h4> Week 5 Final Scores (21.6): </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/IMG_2968-1024x1016.jpeg" alt="A poster for the prototype intramural open showing the results" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Again, it was a battle this week as we had over 90% of the 196 people who signed up for The Prototype Open participate in 21.6!!! But, this week The Dark Side took it yet again and ended the 2021 Prototype Open with a substantial lead over The Light Side. </p> </div> <h4> Thus making THE DARK SIDE your 2021 Prototype Open CHAMPIONS!!!! Here is the final scoring: </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/IMG_2969-1011x1024.jpeg" alt="A poster for the prototype intramural open showing the final results" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Team Captain Nicole St.Pierre certainly put in THE WORK to lead her team to a victory. But we can’t go without giving The Light Side captain, Dan McCarthy a HUGE SHOUT OUT for his intensity and passion to drive his team. These two made this event INCREDIBLE!!! Don’t you think?! </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/IMG_1615-1-768x1024.jpeg" alt="A man and two women are standing next to each other on a sidewalk." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> This was BY FAR the GREATEST Prototype Open to date and we are so happy to have all of those who participated, volunteered, cheered, and helped this year! It truly made this event special and we are incredibly grateful! Now, <b> The Dark Side  </b> gets the glory from the 2021 Prototype Open and gets its name etched on The Championship Trophy! </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/IMG_3639-768x1024.jpeg" alt="A trophy is sitting on a table in a gym." title=""/> <span> </span> </div> <h4> Until next year #PrototypeFam! </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/IMG_3635-1024x768.jpeg" alt="A sign that says prototype open on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/week-5-21-6-the-prototype-open-recap/"> Week 5, 21.6: The Prototype Open #Recap </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 13 Apr 2021 14:55:00 GMT http://www.prototypetraining.com/week-5-21-6-the-prototype-open-recap/utm_sourcerssutm_mediumrssutm_campaignweek-5-21-6-the-prototype-open-recap thumbnail http://www.prototypetraining.com/ep-14-the-community-conversation-jon-collette-nutrition-jedi/utm_sourcerssutm_mediumrssutm_campaignep-14-the-community-conversation-jon-collette-nutrition-jedi Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype. The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 14: The Community Conversation-Jon Collette (Nutrition Jedi) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/Ep-14-Jon-Collette-1020x1024.jpeg" alt="A man in a green shirt is holding a baby in his arms." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out  <b> The Community Conversation </b> , brought to you by  <a href="https://prototypetraining.com/"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit Prototype </a> . The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-13-the-community-conversation-jay-chung-restauranteur/"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> <span> To that end, I want to introduce our first Coach and my first blood relative to be on The Community Conversation, Jon Collette. Jon has been part of the Prototype community before the gym opened in 2012, he started at Prototype running our youth program, Prototype Kids, and now has grown into one of our best coaches at Prototype. Jon and his wife Lily are also new parents to a beautiful baby girl, Riley Collette. I mean I can go another 5 minutes of intro on Jon so i’ll cut it here. </span> </p> </div> <div data-rss-type="text"> <p> <span> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV"> Spotify! </a>  Don’t forget to subscribe! </span> </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:04 <br/> Thank you for tuning in to the community conversation brought to you by prototype Training Systems home across a prototype. The community conversation highlights a different member of the prototype community each week, and allows them to tell their story, share their life experience, and communicate their perspective on all things. Fitness. We’ve all listen to podcasts and watch YouTube videos that highlight some of the world’s greatest leaders and visionaries. We believe we have some amazing people here at prototype and we want you to get to know them. So to that end, I want to introduce our first coach and my first blood relative to beyond the community conversation, Jon Collette. Jon has been part of the project community before the gym opened in 2012. He started as are basically running our prototype youth program here at prototype called prototype kids. And he’s grown into one of the best coaches that we have here at Prototype. JOHN, his wife, Lily, are also new parents to a beautiful baby girl, Riley. And I mean, I could go on for another five minutes or so in trowing john and talking about stupid stories where little kids but I’ll just cut it here, Jon, thanks for being on the community conversation. </p> </div> <div data-rss-type="text"> <p> Jon Collette 1:17 <br/> Thanks for having me on. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:19 <br/> So I’m going to try not to talk like your brother in this but Jon, why don’t you tell everyone a little bit about how you got into the fitness industry, what that journey has been like for you? </p> </div> <div data-rss-type="text"> <p> Jon Collette 1:34 <br/> Well, I started because I got an opportunity to work with kids at the gym. So previously because we had the gym, I was going to school for graphic design and then realize that I’m the worst at doing anything on the computer there was not wired, not wired to do that. So I didn’t enjoy it. Didn’t think it would be something I’d want to do as a career. But while I was in school I was working with troubled youth and I enjoyed working with kids I enjoyed being able to kind of mentor and being able to help guide them So Mike when Mike opened up the gym, he gave me the opportunity to open up the youth program but before I even started with that getting into the gym like way way way back now we’re going way back when I was younger, I was overweight for a good chunk of my youth. So I never did sports I never did I never was a part of any team or did anything along the lines of that so I didn’t really even start exercising until I was like I don’t know maybe like 18 because I was self-conscious. I never even went into never even stepped foot into into a gym and then I started going to Planet Fitness just doing you know, work in the guns just </p> </div> <div data-rss-type="text"> <p> Mike Collette 3:09 <br/> I do remember I remember you would text me and asked me for workout programs and I was when I was in school. </p> </div> <div data-rss-type="text"> <p> Jon Collette 3:17 <br/> Yeah, I just I just started just doing just I don’t know I was doing like the machine just kind of did like the traditional like upper body stuff, lower body stuff, you know, throwing some cord never did any conditioning. I would just do like little things like that. But um I never did anything like CrossFit until Mike introduced me to CrossFit and she probably 2000 2010 2011 I think the first workout that I did that was before I ever did anything at the gym. I consider a CrossFit but it was me and Mike went to our local our local field lease pond and Mike broad bands and we’re doing band resistance Sprint’s so yeah about that. </p> </div> <div data-rss-type="text"> <p> Yeah, that was like I want to live like a mile away from from the pond and we were like walking home and I was like nauseous but Mike had us do banned sprints so I had the whole the band while Mike did Sprint’s like 40 yards across. I </p> </div> <div data-rss-type="text"> <p> Mike Collette 4:25 <br/> I do remember that. I think I was yelling at you because you weren’t like holding me back. Like stop rolling so hard. </p> </div> <div data-rss-type="text"> <p> Jon Collette 4:34 <br/> It wasn’t it wasn’t it was less. It was less tiring for me to do the sprint and more tiring for me to try to hold the mic back during the sprint because I would just get dragged, but I was like also deconditioned and just doing something that was like way out of my fitness at that time, but that was that was my first like introduction to doing anything that was Not like bodybuilding. But </p> </div> <div data-rss-type="text"> <p> Mike Collette 5:03 <br/> I remember what I remember the first workout that I put you through that was like a CrossFit workout was when we were building the original boxes that we had at the gym. And we set those up outside. I feel like I had a jump rope and then was like box John’s jump rope double unders and like shuttle Sprint’s up and down the street. </p> </div> <div data-rss-type="text"> <p> Jon Collette 5:28 <br/> Oh, yeah, that was at mom’s house. Yeah, </p> </div> <div data-rss-type="text"> <p> Mike Collette 5:30 <br/> yeah. That’s what I remember. So, john, so there’s not everyone knows that you have this like journey from like, being an overweight kid, then getting into like fitness, and then being kind of a role model for kids. And now you’ve kind of transitioned that to not just kids now, it’s like adults, and you’ve been doing that for the last, I mean, what, almost 10 years? Now, you’re really big on like, nutrition, like, how did you get involved? or Why did you want to start learning more, and educating people around? Like nutrition and all that sort of stuff? </p> </div> <div data-rss-type="text"> <p> Jon Collette 6:11 <br/> Yeah, um, well, I think what like, really got me interested in nutrition was just like, understanding that you don’t have to follow the traditional, you know, eat chicken and rice, or just have a very bland, boring diet in order to, you know, like, be healthy. Like, I always thought that you had to do you know, no sugar, or you had to do like paleo approach, you had to not have brettler there’s so many things. I’m like, I can’t I can’t have anything like restrictive, yet very restrictive. How do I even eat. So once I learned more about what you can, what you can do in order to be healthy, and what like a proper diet should look like without having to necessarily eliminate all your favorite foods, but just learn how to be able to have some boundaries on how much of these things that you’re actually having your diet made it a lot easier for me to be able to stick to something. So when I was overweight, my diet was six mountain dews a day pasta for breakfast, like the worst possible diet. So thinking that you can have as much as you want, or having whatever quality, like the quality of food that you have, doesn’t matter. That would be, I’d be foolish to say. So understanding just like being able to have like a little bit more like balanced approach, understanding like macronutrients a little bit more the importance of like, why, why protein is so important for us to have, like carbohydrates in our diet are actually really important to have and not are being overly restrictive with them, or role like dietary fat plays into our diet. Just basically understanding how it impacts how we feel. But that they can come from a variety of different sources have their certain things that you don’t typically like to have, then you don’t need to have that and vice versa, if there’s something that you feel like you shouldn’t be, like you shouldn’t be having. But you actually do enjoy having it then, you know, why can’t that be incorporate into your diet. So I I started learning about this stuff, like probably in 2013, I started to really get like interested into it. And then I started getting like, you know, certified, taking courses in nutrition. And then I started actually work with people in like, 2015 is when I started working with people, but I also just really enjoyed because I understand what it’s like to struggle with nutrition because it’s not easy. I used to take like fat burners and do all that stuff like shortcuts and it’s a </p> </div> <div data-rss-type="text"> <p> Mike Collette 8:56 <br/> you mean fat burners don’t work. </p> </div> <div data-rss-type="text"> <p> Jon Collette 9:00 <br/> They they push magic, there’s not a magic pill. I wish I wish there was it’d be a whole lot easier. I’d be a millionaire. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:09 <br/> You mean just do an ABS doesn’t give you abs? </p> </div> <div data-rss-type="text"> <p> Jon Collette 9:13 <br/> And maybe you can if you do enough, if you do. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:18 <br/> So why is uh, I bet you everyone listening right now? Like, would more than likely have the same question. Why is nutrition so confusing? </p> </div> <div data-rss-type="text"> <p> Jon Collette 9:33 <br/> Why is nutrition so confusing? </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:37 <br/> Maybe not like, why is it so confusing for Wired? Why? Why has it become so confusing because there’s so much you know, eat carbs. Don’t eat carbs. Eat fat. Don’t eat fat? </p> </div> <div data-rss-type="text"> <p> Jon Collette 9:50 <br/> Yeah. Well, I then because a lot of what’s out there now is not really evidence based. So there really isn’t any proof to go ahead and say, Hey, this is what is the fact that this is not. And there’s a lot of correlation versus like, you know, correlation doesn’t equal causation. So if you eat an ice cream cone, and then you gain weight, is it the ice cream cone that made you gain weight? Or is it the fact of all the other things you ate during the day? So we look at things in isolation, versus looking at the whole picture call it like missing the missing the forest for the trees, like focusing on little things like carbohydrates are focusing on fats and things like that. A lot of people make millions of dollars writing books on the ketogenic diet, and they profit from you doing that. So why wouldn’t people want to be promoting that as a, you know, a diet or intermittent fasting as a lifestyle? So then they teach you how to do these things? And that’s probably why it gets confusing is because people want to confirm their bias. So someone has something worked very well, for someone else they might, you know, they might think that’s the best way to do it. When for everyone worked for one person, you know, work for everyone. </p> </div> <div data-rss-type="text"> <p> Mike Collette 11:16 <br/> Yeah. So they’re basically saying this work for me. It should work for everyone else. Because everyone’s because everyone’s the same. </p> </div> <div data-rss-type="text"> <p> Jon Collette 11:24 <br/> Yeah. What like, this is easy to me, why isn’t easy to you? </p> </div> <div data-rss-type="text"> <p> Mike Collette 11:28 <br/> Hmm. And that’s not necessarily the right approach, or the most effective approach for people. So why don’t you for the people that are listening that maybe have never focused on nutrition? I should say that, but they haven’t like worked with a coach on nutrition, like, what are you doing? How do you help people kind of get them on the clear path? I mean, I know it starts with understanding their, their goals and what they want to achieve. But how does the How does the process look? For someone that is kind of listening right now? I might have not have an idea. </p> </div> <div data-rss-type="text"> <p> Jon Collette 12:08 <br/> Well, I guess it all kind of starts with well, where are you now? And where do you want to get to? So if someone has a diet that is consisted of mostly convenient foods, like eating out at restaurants, or McDonald’s, like, like where that person is going to start versus someone’s like, yeah, I eat a vegetable, every meal, but I over consume calories on the weekends. Like, it’s more kind of meeting the person where they’re out, like some people might have, like, you know, hey, let’s try to cook one meal today. Other people might be, hey, let’s try to, you know, let’s try to have more of a understanding of what we’re doing on the weekend. Like, let’s think ahead a little bit. And for other people, it could be stress management, like some people are just so stressed that they’re not even eating. And then when they do eat, they just, they just eat poor quality food, or they just eat like, eat everything. Yeah, they just eat everything. Because the body’s like, Hey, you haven’t given us calories. And like, only given us like 1200 calories and past two days, like now we’re gonna trigger hormones that say, hey, sugars, good salts good, like super highly palatable, foods are what we want you to go after, because you’re not giving us calories. It was more understanding, like how to be able to get people to either eat more, or eat less, and how to be able to just, you know, get into better habits, overall, it has to work with their lifestyle, too. </p> </div> <div data-rss-type="text"> <p> Mike Collette 13:43 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Because not everyone can, can do all the things like in a perfect world, it’s like you can create the perfect fitness and exercise routine for someone but if they’re not, they don’t have two hours to spend in the gym every single day. </p> </div> <div data-rss-type="text"> <p> Jon Collette 13:57 <br/> Right? Like if someone is a, if someone gets five hours of sleep, or four hours of sleep every night, ask them to get eight hours is like that’s not what they’re at. So, like you need a more just figuring out like what’s going to help that person get a little bit better. And then just building upon that, it’s like building a house, you’re not just gonna throw the roof on, you’re gonna go ahead, you’re gonna work your way up, set the foundation, and then you’re gonna make sure it’s secure. So things are you know, working before you go ahead and you know, try to put the toilet inside the house like those things are as important as what’s going to keep things like solid. </p> </div> <div data-rss-type="text"> <p> Mike Collette 14:42 <br/> The process back to the whole take a pill. We all want instant change in instant satisfaction and that sort of thing, but it doesn’t work like that. So we have to focus on some of the smaller wins and building on that habits. What do you tell folks that are, you know, obviously, you want results. But maybe it’s like, live their expectations. Or it might come a little slower than they than they necessarily think. Because you can go faster, right? But it requires adherence and compliance, buy in those sorts of things. But making progress and building sustainable habits is a process. What do you say to those people? How do you how do you how do you do that? </p> </div> <div data-rss-type="text"> <p> Jon Collette 15:38 <br/> Well, I think a lot of people think that weight loss is hard, when weight loss really isn’t hard. And we don’t really have a weight loss problem. People don’t know how to keep it off. So anyone can lose weight. Most people just don’t know how to keep weight off. Or if someone wants to gain muscle or whatever their goal is, you know, don’t doesn’t always have to be weight loss. It’s like, how do you keep your results you can’t, you know, just stop going to the gym. Because it’s like, when you see someone at the gym, that’s dirty, like, and then there’s a comedian and said, it was like some guy at the gym. He’s like, huge. He’s like, jack like you’re done. It’s like, Oh, well, like the guy got it where he is because he continues to do the things he’s doing. He didn’t stop doing it. Yeah, you’re done. You don’t need to be here anymore. Like. So yeah, I mean, like, a lot of times, it’s just knowing how to keep it off. And also just understanding that what’s actually happening, when you do things that are unsustainable, aren’t all are chasing the scale aren’t always what they seem. So, for example, here’s something that people might not know is that if you go ahead, and you remove carbohydrates out of your diet, because that’s something that a lot of us think is a really easy way to lose weight. Carbohydrates hold on to a lot of water. So when you see advertisements for lose 10 pounds in a week and lose 14 pounds, and, you know, a month or whatever, diet, detox, it’s carbohydrates being flushed out of your system, which is also a lot of water, which is glycogen. So stored carbohydrates are stored in your muscles and liver, your body construct a 400 grams of carbohydrates in your body. So if you stop eating carbohydrates and go into ketosis, you flush out your glycogen out, which is not ideal for someone doing CrossFit, by the way, because that’s what you’re going to thrive on is glycogen. But you’re going to lose a lot of weight really fast. But as soon as you have carbohydrates, again, you’re gonna get glycogen back in your system, you’re gonna think I’m a failure. And this is where like, the whole repeated cycle of like doing things over and over again, always going back to wild carbohydrates, when I restricted them worked for me, once, not fully understanding that you didn’t lose a ton of body fat, you just lost a bunch of water. So also, understanding that we don’t need to pay attention to the scale is the only metric for you know these things, and we want to pay attention to performance goals, you want to pay attention to our energy levels, sustainability. You know, um, can you do it forever? That’s usually the question that I always ask, like, Thank you forever, then. </p> </div> <div data-rss-type="text"> <p> Mike Collette 18:18 <br/> That’s a that’s actually such a good question. Can you do this, like, the litmus test for any question that you have diet related? Can you do this forever? I guess the, the, the more consolidated way is can you see yourself doing this forever? Or would this be like something you could do forever? That’s a really good litmus test for that. So what’s the most annoying thing to you? Thanks for stepping away. what’s the what’s the most annoying what’s the most annoying? Like, nutrition myth, or the or nutrition like thing that gets thrown around? I shouldn’t say annoying. What’s like the most frustrating that you have to continue to like? Not do but maybe argue against? </p> </div> <div data-rss-type="text"> <p> Jon Collette 19:12 <br/> I have a slow metabolism is a really common myth. slow metabolism? Yeah, because your metabolism is actually pretty fixed. People don’t have slow metabolisms. I mean, you can have a slower metabolism, but most people do not. The bigger you are, the faster your metabolism is because we think about it. This is an easy analogy to be able to understand. metabolism is that Imagine if you had a factory that was two storeys tall, how many workers do you need in it? Let’s say it’s 20. You have a if you have a factory that has, you know, six storeys tall, and it’s five times this the square width We’re gonna need a lot more workers inside more workers are, that’s calories being expended. So the bigger the body, the more your body has to also work to keep those organs in the heart and be able to provide oxygen and everything to body. If you have more muscle on your body, you’re gonna have a slightly higher metabolism. But if you’re 200 pounds, and you’re 200 pounds of, you know, slightly more muscle person that has a little bit more muscles gonna have a fast metabolism. But that person that’s 200 pounds, is still going to have a faster metabolism than I am. Um, even if I weigh 150, that person is going to have a fast metabolism, meaning that they can eat more food at rest than I can. Now, I might be moving more than that person. But my metabolism isn’t as fast as theirs are, if they had the same activity I did, they would lose weight faster than I would because they burn calories faster, because their metabolism has to be faster in order to keep them working. I mean, throw 20 pound vest on your bag, go for a mile run. And then go ahead and and then do that same mile run without 20 pounds, you’re gonna burn more calories. 20 pound vest on why because you’re carrying around more weight, we lose weight, </p> </div> <div data-rss-type="text"> <p> Mike Collette 21:30 <br/> Weight moves weignt. shout out to rush Schwartz. Weight moves weight He says he just said it to me one day, and it’s like one of those things that stuck stuck in my head. We’re talking about golf swings, weight moves, weight, power. Um, yeah, the slow metabolism thing that makes sense. I think the analogy just mentioned about the factory. Yeah, there’s gonna be more people in there, not necessarily less. So basically, what you’re saying, the bigger you are, the more energy that you need, or is required to burn to basically keep the engine running. </p> </div> <div data-rss-type="text"> <p> Jon Collette 22:03 <br/> Yeah, so a lot of people don’t eat enough food. And </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:07 <br/> how does that work? When someone’s not eating enough food? How do they gain weight? Well, because everyone thinks the right calories, calories in calories out, right energy and energy out. So you’re not eating enough food. So how does that because that, that’s, that’s, that can be confusing, too. </p> </div> <div data-rss-type="text"> <p> Jon Collette 22:23 <br/> Right? So you’re not eating enough food. So let’s say that if you were able to maintain your weight eating 2500 calories. So let me rewind. If you want to lose one pound, one pound of body fat a week, you would have one pound of body fat weighs is 3500 calories. So if you do math seven days a week, if you maintain your weight eating 2500 calories, you would eat 500 calories less right to pause the pause one second. So </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:00 <br/> because you say stuff quickly, people might not understand. So pound of fat. Yeah, one pound of fat is yields 3500 calories. That’s the energy in that fat. </p> </div> <div data-rss-type="text"> <p> Jon Collette 23:13 <br/> Yeah, right. So </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:13 <br/> the fat pound 3500 calories of energy. That’s what calories are its energy. Yep. Okay, sorry. </p> </div> <div data-rss-type="text"> <p> Jon Collette 23:21 <br/> So if you want it to burn, if you wanted to lose one pound of body fat, you’d have to be in a deficit of 3500 calories. And let’s say on a weekly average, we want to lose one pound of fat, you have to go ahead and be in a deficit of 500 calories per day. Okay, average average per day. So if you maintain your way to 2500 calories and you eat 2000 calories, you would at the end of the week, in theory, you would lose one pound of body fat. But a lot of people don’t do that a lot of people, you might maintain your weight at 2500, but they eat 1200 calories, or a lot less than they need to. So they make so much harder on themselves. So they lose weight, they might lose weight really fast. But what’s gonna happen is that your body is really intelligent. And your body is going to say, we don’t like that. That rate of weight loss. We’re getting worried that you’re not feeding us think like from an evolutionary standpoint, your body doesn’t want you to go ahead and starve. So you’re gonna, you’re gonna burn less calories and your body’s going to up regulate your hormones, mainly your, your ghrelin hormone, which is the one that says I’m hungry and it’s going to down regulate your leptin hormone, which says I’m full. So that’s why we overeat because we binge eat because not because we want to but or because of the lack of willpower. It’s because your body is Literally fighting you on the fact that your deficit is so severe that you’re, you’re eating more than what you it’s offsetting that calorie deficit that you’re in because now you’re eating 4000 calories on Friday, Saturday, Sunday, and then you just gave up. </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:16 <br/> And now your man’s juice. You’re saying, like, That’s why, you know, when people starve themselves on it, maybe unintentionally because of lifestyle, but they starve themselves throughout the week, a little bit, and then maybe come Thursday, right? Maybe they can do it Monday through Wednesday. But Thursday comes like being a pizza tonight. Then Friday comes around, I got Chinese food. And then Saturday comes around and eat everything. And then Sunday, like, Oh my God, why do I feel so sick? </p> </div> <div data-rss-type="text"> <p> Jon Collette 25:42 <br/> It’s definitely part of it. And then there’s like a relationship with food too, as well. Now I’m eating pizza. So now I’m doing something wrong, because I’ve been eating in for, you know, Monday through Thursday, and then Friday and or not eating? </p> </div> <div data-rss-type="text"> <p> Yeah, we’re Yeah, you’ve already just, you know, you haven’t been eating much at all, you have something that’s highly palatable, your body’s like, Cool, let’s capture some calories. Let’s what we like this, you’d be more of it. It’s hard to control your satiety when you are chronically under eating. And then it’s also stressful. So you know, it’s gonna impact a lot of things, your energy levels, like, if you want to try to build muscle and eat 1200 calories, or just be very restrictive, good luck, like, it’s not gonna happen, you’re not going to do it, your body can’t lose weight and gain muscle at the same time, especially in that severe of a deficit. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:37 <br/> That’s, that is a challenge because it requires more energy to do that </p> </div> <div data-rss-type="text"> <p> Jon Collette 26:43 <br/> grow muscle, more calories. And if you’re in that much fewer calories, then yeah, you’re gonna, you’re gonna struggle. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:55 <br/> Alright, so we talked about the annoying myth, that was the metabolism. So we talked about a few different things around nutrition. If you were to give people like the bottom line, probably most helpful, maybe one to three tips. For people that might be listening, they’re like, I want to lose weight, or I’ve been trying to lose weight, or this is really important to me, I need to lose weight, or whatever. And they’re rare. And I guess the bigger thing there is, they’re ready to write. Because if we’re not actually ready to commit to change, it’s probably not going to happen. That’s compliance. So for the people that are listening, like I want to lose weight, I actually really want to, I need to, etc, etc. What are some of the most important things that they need to focus on? I know, you’ve already talked about a few. But what are some things that you would say to that person if you met them at like, a bar? Probably pre COVID. But you know, you meet someone on the street? And they said, Can you give me some advice? If their advice is weight loss, or just how to be a </p> </div> <div data-rss-type="text"> <p> Jon Collette 28:00 <br/> weight loss? </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:01 <br/> I’d say that’s the, I’d say the majority people’s goal. </p> </div> <div data-rss-type="text"> <p> Jon Collette 28:06 <br/> Okay. Um, I would probably start with sleeping, like, if you can optimize your sleep that way? Yep, that’d probably be number one. So if guys listening probably weren’t expecting that. If you’re not getting enough sleep, then that’s also going to impact your not only your cognitive function, like you know, how you be able to be productive at work and things like that. But if you’re not getting enough sleep, it’s also going to impact your appetite. So we’re going to have a, if you think about it, like it makes sense in this aspect, if you’re tired, you’re you’re looking for energy. So where can we get energy from we can get it from food calories. So you might go and have, there’s even been studies that people that have been sleep deprived for a period of time consume, like, on average, like 400 600 more calories per day. I don’t know don’t quote me on the number. It’s something in that range. Just from not sleeping enough like not putting any other parameters on their diet compared to the other groups diet like full rested versus, you know, sleep deprived, like five hours of sleep, they consume more calories. So if you’re struggling with you know, if your goal is that you want to lose weight, make it easier by not being deprived of your sleep. Hydration would be number two, if you are if you are constantly dehydrated, you’re probably also going to be struggling with your goals in the gym. You know, being able to perform, push harder in the gym, but you’re also when it comes to like a weight loss standpoint. Water is needed for your entire body to be able to operate correctly. So if you want your digestion to be, well, you want all these things to go smooth. Having more water is also going to make sure that we’re not, you know, getting little tricked of dehydration for hunger. So sometimes people can be hungry when they’re really dehydrated. So usually a good habit to get into is have a glass of water first thing in the morning when you wake up, because you haven’t had anything in a while, start your day off on a good note. </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:35 <br/> Also, don’t drink too much water before you get to sleep too, because I tell you let that impact your sleep. </p> </div> <div data-rss-type="text"> <p> Jon Collette 30:40 <br/> So then have a goal for how much water you should have. I mean, I think it’s always going to depend on the person and how much how active they are. But usually a good number is somewhere around like half a half ounces of your body weight usually argue for, for people, but it depends on the person. But yeah, hydration and don’t restrict food. If I had to get gray, I would say that, for fruits and vegetables is don’t restrict food. don’t restrict, let’s dig down the diet, hydration, and don’t restrict food. Yeah, cuz if you if you have all these things in your diet that you focus on that you can’t have, then you’re not focusing on the things that you can have. So if you allow everything in your diet, then it gives you more opportunity to focus on things that you want to have more of, versus thinking about. Um, </p> </div> <div data-rss-type="text"> <p> Mike Collette 31:38 <br/> that was a loud noise. </p> </div> <div data-rss-type="text"> <p> Jon Collette 31:40 <br/> Yeah, my phone synced with my laptop. So I get a text message. It’s well known. Um, </p> </div> <div data-rss-type="text"> <p> Mike Collette 31:48 <br/> there’s a way to shut that off. Just so you know, I know you’re not good with computers, you mentioned </p> </div> <div data-rss-type="text"> <p> Jon Collette 31:56 <br/> figured out just a little bit. Um, yeah, what I was saying was just like, yeah, don’t restrict, don’t, don’t have, don’t be overly restrictive with your foods. You want to prioritize fruits and vegetables, but don’t be overly restrictive with your, with your, with your with what you’d like to have in your diet. If you’re someone that likes to have, you know, a glass of wine from occasion, if you say no, no, no, no, no, when you go ahead and have it, you’re probably going to also eat some other poor quality food, because now you have that guilt associated with that food. </p> </div> <div data-rss-type="text"> <p> Unknown Speaker 32:30 <br/> Yeah, I understand that. And then the other the other side of that is right, people don’t have the self control, but you’re talking about learning. Yep. Learning self control. </p> </div> <div data-rss-type="text"> <p> Jon Collette 32:40 <br/> It’s practice to do that, for sure. That’s the benefits of having like a coach someone to be able to help you is, you know, not to be like, hey, go eat, go head and have a pop tart and be totally fine with it. People probably aren’t going to be able to just do that right away. So having some support. It’s always helpful, but </p> </div> <div data-rss-type="text"> <p> Mike Collette 32:59 <br/> the support makes a lot of sense. JON, why don’t we switch gears? Kind of What’s it like being a new dad </p> </div> <div data-rss-type="text"> <p> Jon Collette 33:09 <br/> Exhausting. You have a different perspective on on things. So when you when your baby sleeps five hours in a row, and you get five hours of sleep, you’re like shit, that was a pretty solid night. Versus versus like three hours of sleep. I used to be like, yeah, like, I need to get my eight hours now. I’m like, five hours is much better than than three. So how are </p> </div> <div data-rss-type="text"> <p> Mike Collette 33:40 <br/> you? How are you? So for everyone else at home that might have those same issues with whether it’s kids or something like that? How are you still focusing and doing these things in these habits as it relates to nutrition and staying healthy and fit and lean and that sort of stuff? </p> </div> <div data-rss-type="text"> <p> Jon Collette 33:57 <br/> Um, I understand how I’m gonna feel after I do think so. I don’t feel like working out in the morning, like, ever. Like I get to the gym. I don’t even like, I almost don’t even want to talk to anyone until I’m like moving my body. I’m like, just, I’m tired. My eyes are sensitive to the light. I’m just not ready. But I go and workout at 5am even if I have been up since one o’clock, I know I’m going to feel better. So once I do I have better energy for the whole day. So just understanding how I’m going to feel that helps with me when it comes to work now, but just um my nutrition just hasn’t really changed much just because I already kind of have like a pretty good like routine. I haven’t had the change that routine, but I’d probably say if you’re like a new parent. Don’t. Don’t make things even harder on yourselves by maybe being super focused on trying to be in a calorie deficit. I’d probably say like, you should eat at maintenance. Don’t Don’t worry about what Like weight loss right now worry about your energy, try to be able to maximize your workouts and you know your time efficiency and do the best that you can. That’s all you can. </p> </div> <div data-rss-type="text"> <p> Mike Collette 35:15 <br/> That’s great advice. What is your? What is your routine look like for nutrition? I know it’s going to be different for everyone else. But what are you? What are you eating on a daily basis? Because it’s probably pretty relatively consistent, right? </p> </div> <div data-rss-type="text"> <p> Jon Collette 35:28 <br/> Yeah, for the most part, I typically I will </p> </div> <div data-rss-type="text"> <p> Mike Collette 35:33 <br/> track anymore. Do you track your nutrition? Or do you have it on dialed in, you don’t even need to track it. </p> </div> <div data-rss-type="text"> <p> Jon Collette 35:39 <br/> I track my stuff like half the time. Like it, I have a pretty good idea of like, I usually have like a similar breakfast and lunch. So I might like track and like have like a general idea, okay, have this much protein or this many calories like remaining for dinner, and then I’ll just kind of like approximate, and that’s usually pretty good. I’m not, like, deficit right now. So I’m also just like, I’m like maintaining which it’s a lot easier for me to maintain that is I wanted to lose a few pounds, I’d probably be a little bit stricter. But um, I wake up and I have my coffee in the morning, like I was working out at 5am I usually have a bowl of cereal with some blueberries and milk. So I have a little bit more carbohydrates in the morning after I work out I have a protein shake an hour or two later. And then I usually have lunch at like 10 or 1030. I have an early lunch now that I that I just get up at that time. And I normally do something like I like eggs a lot. So I’ll either do a breakfast sandwich I’ll do like, like two pieces of toast with like an egg on each and avocado. And I’ll do like Greek yogurt and then dinners typically like what we preps I might do. Like now that Lily’s home at like, we have a little bit more like leeway that we don’t have to do as much prep so like we had like salmon last night so like cook dinner. While we might do like protein, vegetable carb, I normally have like one serving of like animal protein per day with my dinner. And the rest is like through like more like with vegetarian diet. And then I have some candy or ice cream every day before I go to bed. Why not? Gotta do it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 37:34 <br/> restrict yourself, right? Um, I know you gotta leave, you gotta leave soon, right? </p> </div> <div data-rss-type="text"> <p> Jon Collette 37:41 <br/> Um, well, let me check my message because this person messaged me. So they have a legal battle. So no, </p> </div> <div data-rss-type="text"> <p> Mike Collette 37:50 <br/> mid conversation. Um, so alright, well, then that allows me to ask a couple more questions. How are people that drink alcohol? How do those people lose weight? Because I think one of the big, I don’t want to even call it a method. And alcohol is a is a culturally accepted thing. It’s not necessarily awesome for you, right? It’s something for the most part, it’s putting poison in your body. But to enjoy that the social aspect and not be restrictive. If that fits into what’s best for that person, how do people still be able to enjoy summer cocktails and the whiskies and all that stuff and still be able to maintain, or at least or even lose weight, if that’s their goal. </p> </div> <div data-rss-type="text"> <p> Jon Collette 38:44 <br/> Um, if we were talking don’t misquote me on this, but if we’re talking about my calorie standpoint, if you were to have like, a whiskey on ice, it’s the equivalent of like a banana and calories of bananas like 100 calories, so if you were to have like, like two ounces of like whiskey and I saw like two shots, it’s about hard alcohol somewhere between like 40 to 80 calories for an ounce depending on the type of is vodka or tequila proud. So you’re getting a restaurant might be like, one the two ounce pour. So it could be anywhere from like a banana to a banana and a half which can easily be incorporated. It’s just the volume of how much you’re having is what we want to be aware of. And then you also want to be probably focus a little bit more on the type of drinks that you’re choosing. So if you’re, you know, wanting to do like a cocktail though, a way that you can make a cocktail lower calorie is to do like diet soda or do like they have like a lot of those sparkling like juice waters now they’re like carbonated like waters. They’re basically officers. Yeah, they’re like they’re like cell service. than or like sweeter like they have sucralose. So tastes like you’re having like juice or soda or something like that, but you’re not getting all the calories you do. And now you’re hard alcohol, only getting the calories from the hard alcohol versus that. So you can still enjoy the cocktail. But you probably just want to not, you know, go towards like the </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-14-the-community-conversation-jon-collette-nutrition-jedi/"> Ep 14: The Community Conversation-Jon Collette (Nutrition Jedi) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 11 Apr 2021 16:12:00 GMT http://www.prototypetraining.com/ep-14-the-community-conversation-jon-collette-nutrition-jedi/utm_sourcerssutm_mediumrssutm_campaignep-14-the-community-conversation-jon-collette-nutrition-jedi thumbnail http://www.prototypetraining.com/week-4-21-5-the-prototype-open-recap/utm_sourcerssutm_mediumrssutm_campaignweek-4-21-5-the-prototype-open-recap The Prototype Open has certainly picked up and we are through WEEK 4 and it was an EPIC week of action!   To see the breakdown and overview of Week 4, you will want to check that out below as we have all the scores, highlights, and stats that will certainly blow your mind! So The post Week 4, 21.5: The Prototype Open #Recap appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> <b> The Prototype Open has certainly picked up and we are through WEEK 4 and it was an EPIC week of action! </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> To see the breakdown and overview of Week 4, you will want to check that out below as we have all the scores, highlights, and stats that will certainly blow your mind! So scroll down and check it out! </p> </div> <h4> Prototype Open Challenge 4.4 </h4> <h4> Here was Challenge 4.4: </h4> <div data-rss-type="text"> <p> This challenge had levels to it so EVERYONE had the opportunity to participate and earn points for their team! </p> </div> <div data-rss-type="text"> <p> <b> Here are some pics from Challenge 4.4: </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/167401190_3790370144423002_4690361546162729728_n-768x1024.jpeg" alt="A man is doing push ups on a wooden floor next to a dog." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> And here were the results from Challenge 4.4! </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/Screenshot-2021-04-06-at-9.09.11-AM-1013x1024.jpeg" alt="A poster that says prototype intramural open on it" title=""/> <span> </span> </div> <h4> Prototype Open 21.5 </h4> <div data-rss-type="text"> <p> Historically, The Prototype Open follows the <a href="http://games.crossfit.com/"> CrossFit Games </a> Open workouts as they are announced every Thursday night at 8 pm ET. A BIG difference this year is that The CrossFit Open was only a 3 week format SO, 21.3 and 21.4 were supposed to be the final workouts of The Open BUTTTTT, since we have been running our intramural style event (The Prototype Open) we have stuck with a 5 week format! </p> </div> <div data-rss-type="text"> <p> So that means we get to create the final 2 weeks workouts and we hope we didn’t disappoint! I tried my best to replicate  <a href="https://www.instagram.com/thedavecastro/?hl=en"> Dave Castro of CrossFit HQ for the 21.5 announcement! </a> </p> </div> <div data-rss-type="text"> <p> With that being said, the two final weeks are also PARTNER-style workouts, which makes it a heck of a lot more fun because it’s always fun working out with a friend! </p> </div> <div data-rss-type="text"> <p> In case you didn’t do 21.5 and are reading this here was the workout: </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/21.5-graphic-1024x823.jpeg" alt="A woman wearing a mask is lifting a dumbbell in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The great thing about this year’s CrossFit Open is that they have multiple versions of the workout that have made it incredibly more inclusive to people, especially since we have been living in a year where many people couldn’t come into a gym. </p> </div> <div data-rss-type="text"> <p> Here was the workout in more detail along with the movement standards: </p> </div> <div data-rss-type="text"> <p> After the announcement of 21.5, we had two pairs from each team go head to head! These barbell ladies got after it and absolutely CRUSHED 21.5!  That fun went down LIVE in our <a href="https://www.facebook.com/groups/486417358122648/"> Members Only Group on Facebook </a> that night! </p> </div> <div data-rss-type="text"> <p> <b> Shout out to Caitlin Jaeger and Bethany Farrar of The Light Side, and Annie Powell and Liz Nasser The Dark Side for going head to head to earn some extra points for their team! The Light Side came out victorious and earned some much-needed extra points for their team! Here are some pics from the head to head! </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/IMG_3555-1024x768.jpeg" alt="A woman is lifting a barbell in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> After the head-to-head battle royale, everyone got a little less sleep due to the stress that the Open creates. But it’s ok because the house was PACKED at every class on Friday (packed for COVID…) and nearly EVERYONE got this workout in! And if they didn’t do it on Friday, they got it in at open gym on Sunday (10am-12pm during the Open) OR at the  <a href="https://prototypetraining.com/programs/thrive/"> 8am or 9am THRIVE class </a>  on Monday! </p> </div> <h4> Here are some action shots from 21.5! </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/IMG_3572-862x1024.jpeg" alt="Two women wearing face masks are posing for a picture in a gym." title=""/> <span> </span> </div> <h4> Week 4 Passion and Performance Points: </h4> <div data-rss-type="text"> <p> Now, the part you’ve all been waiting for or scrolling for…the results of Week 4! Before you scroll down and check the score, we have to give a HUGE shout-out to a few people who earned some extra points for their team. We call these our <b> PASSION POINTS. </b> </p> </div> <div data-rss-type="text"> <p> Each week, the team at Prototype selects 1 INDIVIDUAL (in this case, team) to receive 5 additional points for their efforts during that week. Now, for week 4 since we had teams of 2, we still picked an individual of that group that got the extra points for their pair. </p> </div> <div data-rss-type="text"> <p> Shout out to the folks below for earning these points for their team this week! Check them out below!! </p> </div> <h4> 21.5 Passion Points! </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/3.jpeg" alt="A certificate of hardest worker is given to rita simony cardoso" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Additionally, the <b> Top 20 scores the partnered teams </b> gain an additional 3 points for their teams. Since we had a mix of male/male, female/female, and male/female teams we still picked the Top 20 sores. It was pretty balanced between both teams however, the men and the women of The Dark Side took a slight edge this week with 12 top scores vs. 8 top scores from The Light Side. </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/Screenshot-2021-04-06-at-9.59.25-AM-1024x784.jpeg" alt="A poster that says top 20 open 21.5 teams" title=""/> <span> </span> </div> <h4> Week 4 Final Scores (21.5): </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/Screenshot-2021-04-06-at-3.17.20-PM-1024x1014.jpeg" alt="A poster that says prototype intramural open on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Again, it was a battle this week as we had over 90% of the 196 people who signed up for The Prototype Open participate in 21.5!!! But, this week The Dark Side took it and have a substantial lead over The Light Side. </p> </div> <div data-rss-type="text"> <p> So as it stands right now, The Dark Side is running away with this BUT we have something up our sleeve for Week 5 so it’s still anyone’s game! Here is the score update through 4 weeks: </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/Screenshot-2021-04-06-at-3.20.24-PM-1024x1018.jpeg" alt="A poster for prototype intramural open showing the total standing results" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <a href="https://docs.google.com/spreadsheets/d/1rAdZwCkvMxMcmLCSEsS-jKn5cU3Pmn8pIPZMFD9mL2g/edit#gid=246536583"> <b> To see the full scoring, click here! </b> </a> </p> </div> <h4> Now… What do you think 21.6 will be?! We have our FINAL head to head Thursday Night at 7PM LIVE in the Members Group! AND on Friday this week we are bringing back FRIDAY NIGHT LIGHTS! So reserve a heat time (8 heats, 6 teams per heat) for Friday as the first heat goes off at 3:30pm! </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/Screenshot-2021-04-06-at-10.52.00-AM-1024x1012.jpeg" alt="An advertisement for friday night lights on april 9th" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/week-4-21-5-the-prototype-open-recap/"> Week 4, 21.5: The Prototype Open #Recap </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 06 Apr 2021 17:13:00 GMT http://www.prototypetraining.com/week-4-21-5-the-prototype-open-recap/utm_sourcerssutm_mediumrssutm_campaignweek-4-21-5-the-prototype-open-recap thumbnail http://www.prototypetraining.com/welcome-our-new-milestone-club-members/utm_sourcerssutm_mediumrssutm_campaignwelcome-our-new-milestone-club-members Back in the summer of 2020, the team at Prototype Training Systems started to recognize our MOST committed members at the end of each month. The benchmarks are simple: we highlight all of those who made it in for a training session 15 times or more throughout the month, then we highlight the Top 5 individuals and finally The post Welcome our NEW Milestone Club Members! appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> Back in the summer of 2020, the team at <a href="https://prototypetraining.com/"> Prototype Training Systems </a>  started to recognize our MOST committed members at the end of each month. </p> </div> <div data-rss-type="text"> <p> The benchmarks are simple: we highlight all of those who made it in for a training session  <b> 15 times or more </b>  throughout the month, then we highlight the Top 5 individuals and finally recognize that person who made it in the MOST for the month. These don’t have to be  <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit classes </a> , they can be  <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> personal training </a> sessions or any workouts done at Prototype. </p> </div> <div data-rss-type="text"> <p> THEN, to take it a step deeper, we started to go back in history (since 2013 when we switched over to WODIFY) to look at the all-time leaderboards of class attendance and workouts done at Prototype. </p> </div> <div data-rss-type="text"> <p> This inspired us to create our MILESTONE CLUBS <a href="https://prototypetraining.com/introducing-the-prototype-milestone-clubs/"> (you can read more about the Milestone Clubs Here) </a> where each quarter we recognize those individuals who have over 250, 500, and 1000 workouts with us at Prototype! </p> </div> <div data-rss-type="text"> <p> With that being said, we would like to give a HUGE shout-out to the following Prototype members below on getting into these milestone clubs this past quarter! </p> </div> <h4> 1000 Milestone Club: Mo Ahmed </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/IMG_2686-1014x1024.jpeg" alt="A sign that says &quot; please welcome our newest 1000 's club member mohiuddin ahmed &quot;" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> 500 Milestone Club: Nate Oram and Sally Harwood </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/IMG_2688-1024x1016.jpeg" alt="A sign that says prototype 500 workouts club" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> 250 Milestone Club: Olivia Harwood, Karen Burton, Carolyn Keiper </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/IMG_2689-1024x1018.jpeg" alt="A sign that says prototype 250 workouts club" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/welcome-our-new-milestone-club-members/"> Welcome our NEW Milestone Club Members! </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 05 Apr 2021 14:13:00 GMT http://www.prototypetraining.com/welcome-our-new-milestone-club-members/utm_sourcerssutm_mediumrssutm_campaignwelcome-our-new-milestone-club-members thumbnail http://www.prototypetraining.com/ep-13-the-community-conversation-jay-chung-restauranteur/utm_sourcerssutm_mediumrssutm_campaignep-13-the-community-conversation-jay-chung-restauranteur Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype. The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 13: The Community Conversation-Jay Chung (Restauranteur) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/Screenshot-2021-04-01-at-8.34.05-AM-1024x1015.jpeg" alt="A man in a green prototype training systems shirt is talking to a family" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out  <b> The Community Conversation </b> , brought to you by  <a href="https://prototypetraining.com/"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit Prototype </a> . The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-12-the-community-conversation-marybeth-and-hailey-costello-stronger-together/"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> <span> I want to introduce our 15th guest, the one and only Jay Chung. Jay has been part of the Prototype community before its inception, he and his wife Debbie are true OG members, as a matter of fact, they used to own <a href="https://sapporobbq.com/"> Sapporo Korean BBQ </a> which is right next door to Prototype, now they own <a href="https://www.eatseoulkitchen.com/"> Seoul Kitchen in Westford, MA </a> . Jay and Deb have two awesome kids, Sam and Ben, the family recently got a puppy who I heard is eating everything in sight and what else can I say, except Jay Chung is the man and I’m so pumped to have him on The Community Conversation today. </span> </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Michael Collette 0:02 <br/> Hey everyone, thank you for tuning in to the community conversation brought to you by protect train systems home of crosser prototype. The community conversation highlights a different member of the perfect community each week, and allows them to tell their story, share their life experience and communicate their perspective on all things fitness. So we’ve all listen to podcasts and watch YouTube videos I highlight some of the world’s greatest leaders and visionaries. We really we have some amazing people right here a prototype and we want you to get to know them. So to that end, I want to introduce you to our 15th Guest the one and only Jay Chung Jay has been part of the prototype community for actually before its inception. him and his wife Debbie are true Oh g members a matter of fact, these own Sapporo Korean barbecue which is right next door to prototype. Now they own soul kitchen in Westford, mass, J and dead have two awesome kids, Sam and Ben, their family recently also got a puppy who I heard has been eating everything in sight. And, you know, I don’t know what else to say except Jay Chung is the man and I’m so pumped to have him on the community conversation. So thank you, Jay. </p> </div> <div data-rss-type="text"> <p> Jay Chung 1:05 <br/> Oh, thanks for having me. Man. I’ve been enjoying watching all the interviews. From Collin to everyone else, really. So it’s been a pleasure watching. I’m glad to be on. </p> </div> <div data-rss-type="text"> <p> Michael Collette 1:17 <br/> Yeah, man. So a lot of people know you, Jay. But not everyone knows you. So why don’t you give everyone a little context and background, your story. And I mentioned your restaurant owner, family man while you talk about anything you want to talk about? </p> </div> <div data-rss-type="text"> <p> Jay Chung 1:35 <br/> Yeah, absolutely. So I’ve known no new bike for quite some time. We’ve owned Sapporo, which is right next door to the gym. We sold in 2019 August. But I think we had owned it for 12 years, or 13 years or so. And I remember when the gym was opening, we were friends even before that. So it’s, it’s crazy to see, you know, people talk about it a lot. It’s crazy to see the I don’t know how long the gyms even been open now seven, seven years or whatever it is. So the, you know, the opening to this machine at this point. run by Mike Collette and, and all the other great coaches over there. It’s been a real awesome thing to see. I’ve learned personally a lot from you just from just friends stuff, business stuff. And anything in between. We don’t own Sapporo anymore. We own on other week, open soul kitchen, which is our restaurant now. In beginning of 2014. So it’s gonna be what, seven years or so. And yeah, we’ve been owning that’s where we are right now. We just own one restaurant. We’ve been doing really well. We love We love Westford, which is about 3030 minutes from here. It’s one of those towns, nobody knows where it is, unless you live there live close to it. It’s basically 495 straight North all the way 30 minutes except 32. If anyone wants to know, it’s not that far. So, you know, people people are like, where is it near New Hampshire. That’s not all the way up there. So we’ve done that for seven years. We’ve we’ve owned support for 13 years, obviously, we sold that and now. Another Mike owns it. So yeah, that’s that’s where we stand today. </p> </div> <div data-rss-type="text"> <p> Michael Collette 3:29 <br/> There’s a lot of different directions I can go with this conversation. The first one and I’m just curious if you know the answer. You and I first met when? And how. And why don’t you tell everyone what our name of our group was called. </p> </div> <div data-rss-type="text"> <p> Jay Chung 3:51 <br/> So I used to see you training people at BSC, but I never like I don’t think I ever spoke to you. And then through Mike Scott and Jesse, we created then Eddie new and bunch of other people we created this a basically networking group, right? We’re in a group called team soju. Which is, which is now I think about it like beyond childish. teams. soju was soju is a is is the number one spirit in the world that most people don’t know here. Number one spirit meaning by volume. It’s a Korean drink. It’s about anywhere between 15 to 18% alcohol, so it’s not that strong, but people absolutely crush it in Korea. Therefore, that’s why it’s the number one spirit by volume sold in the world. </p> </div> <div data-rss-type="text"> <p> Michael Collette 4:47 <br/> So encouraging. Our group was named that because we would just get together and </p> </div> <div data-rss-type="text"> <p> Jay Chung 4:52 <br/> we would just drink and it wasn’t the greatest networking group but it was definitely the funnest. So we were just like drink and talk over each other i think like you know i think about it probably like at least three quarter quarter of us i had a dd or adhd so it was really not bad you </p> </div> <div data-rss-type="text"> <p> Michael Collette 5:10 <br/> know we still do yeah </p> </div> <div data-rss-type="text"> <p> Jay Chung 5:12 <br/> yeah there was nothing that we accomplished when eight of us or whatever sat together and talk it was i mean it was a hell of fun but it was fun that epic party well yeah it was it was that’s how we got to know each other and became friends and obviously we’ve known each other for a long time after that </p> </div> <div data-rss-type="text"> <p> Michael Collette 5:31 <br/> we’re neighbors working out going to sapporo all that stuff and yeah and then you open up seoul in 2014 now you guys that are listening that might not know jay chung he’s one of the hardest working people i’ve ever met in my entire life and he’s done and i shouldn’t just say him i’m sure he would also give that credit to deb and his team but you guys have done an incredible job navigating all the crazy stuff with 2020 and COVID especially owning a restaurant i mean me owning a gym you owning a restaurant i don’t know what two other industries might have been more impacted i’m sure there are but we yeah that’s pretty hard and you you done just a phenomenal phenomenal job can you just talk about how you just were so successful in navigating 2020 </p> </div> <div data-rss-type="text"> <p> Jay Chung 6:23 <br/> yeah i think i think when we narrow it down you’re the gym your business prototype or any gym business should be about people right and the restaurants should be about people as well and i think you take that to heart and i think you you know it’s a people business and to run it day to day you have to love relationships that you have with people and you one can clearly see that in you that anyone that talks to you at the gym or wherever and i think that was our strength really without even knowing it getting through COVID was the relationship that we had with our clients slash gas slash customers we really i mean there was a lot of unknowns when this first hit in march of 2020 when the governor first shut down all restaurants and made it all takeout so we were like just like every other restaurant out there we’re like oh we closing are we going to be able to make it through this what are we going to do and then we just went to take out and it was it was really i think our strength points now i look back on it i think what soul kitchen is really good at is adjusting on the fly people talk while leaders like you know your whatever definition of a leader is whatever qualities a leader should have you know whether it’s a people person or visionary i don’t think i’m a really great visionary what i think i do well which helped me through COVID was just shifting and adjusting and this may sound weird it was kind of fun shifting and adjusting i like to work on the fly i like when there’s pressure and i like i like when i just gotta get things done so you know while i was doing it i don’t think you know at first it was just more out of panic but then you know as we progress through summer it’s things started to cut open this is summer 2020 we’re like okay you know we can we’ve navigated through this for a number of months now and i think we can continue to navigate really well the one thing we have to do is i think you did really well was just to gain that trust from people to know that we have great intentions for people and i think people see the genuineness of that if it’s fake i think people can see right through that too if you’re just doing it for the sake of doing it for marketing purposes people are gonna see right through that but things that we did was really like i remember when it first happened remember like toilet paper was where it was crazy but give you an interesting story it was impossible to find toilet paper at a grocery store but how restaurants ordered toilet paper we order from restaurant vendors like cisco and stuff like that so when we ordered toilet paper it would come in like our 100 per case 150 per case but that wasn’t broken down to sell to grocery stores so you have these restaurants suppliers that are overloaded with these toilet papers because all the restaurants are shut down they’re not buying so we would just buy them and like hey toilet papers fairly cheap so it was crazy to think that giving toilet paper to people you know would make them so appreciative so you know we have we had a great online ordering system which really really helped a lot. If you look at the restaurant stats right now, like takeout has increased X number online in order and has increased X number. So they would they had the ability just to add some of that toilet paper onto their cart for free. And it cost us very little things like that really helped. I don’t know if you remember, it seems like a long time ago, but it’s really not groceries were kind of hard to come by, like people thought like, people first of all, didn’t want out didn’t want to go out to grocery stores. This is before like, when people thought touch was everything, you touch something dive COVID Now we know the air and stuff like that. So we we went as far as to just give simple groceries to people like red bananas, a is just a basic essentials, we weren’t filling the bag with like crazy stuff. But that really helped a lot. </p> </div> <div data-rss-type="text"> <p> You know, it was just things that we had, I mean, we weren’t, we were open limited hours, because no one’s doing takeout at 10 o’clock at night anyways. So everyone was working essentially a little bit less hours. So we were just doing things to keep ourselves busy, but also really helped the community. And I think that really helped us. But in addition to that, you obviously got to know what you’re doing and your food has to be good. And your business has to be good and all those other factors. But I think if you’re doing all those things really well. And on top of that, you get that personal touch and the community that’s behind you that I really think during this COVID I think that’s really a home run for a lot of people, a lot of businesses out there, you guys absolutely crushed it, I </p> </div> <div data-rss-type="text"> <p> Michael Collette 11:37 <br/> didn’t know about the toilet paper thing. I know you guys did the meal kits, or maybe still do the meal kits, the drinks to go, you’ve changed a lot of things with your business as a result of COVID. You know, on our end, it’s like the virtual component is something that’s going to stay like we see tremendous value to it helps more people allows us to extend our reach, and that aligns with our values and what we do. What are you guys doing with what you’ve done that’s going to continue going forward as things gonna move into or transition to more of a new normal here in Massachusetts? </p> </div> <div data-rss-type="text"> <p> Jay Chung 12:14 <br/> Yeah, so the one thing that will won’t go away in the near term is the increased takeout. So we transitioned immediately to curbside once this happened, because people don’t want to come into the restaurant and pick it up. So you know, even now, people either park at the five curbside spots or call and Friday side is we have people out there just going out to cars. So we make it like really easy and seamless on top of that online ordering. So there’s zero. It’s really weird, but people prefer the zero contact, you know, like before is like, Oh, we want the service. We want the contact, but now it’s like takeout, the minimal to contact, the better for majority of people out there. So we try to provide that. I don’t think takeouts going anywhere. If you look at all the stats out there, you know, we look at Starbucks out there. They were never really a big player in the drive thru game. Now they they’re becoming and even Chipotle is dipping into that game as well. I think majority of their stores are opening, they’re looking to make it a drive thru. So the big players are saying that the takeout is not going anywhere. We have certainly seen from our standpoint, takeouts not going anywhere and give you like even 2020 when we had outdoor dining in the summer I think it was probably still have our 40% takeout obviously in the winter. But when people can’t sit outside, it was like, you know, anywhere between 40 and 60% takeout? Wow, give you an idea of comparison, before that. Pre pandemic, our takeout business was probably 10% or less. Wow, </p> </div> <div data-rss-type="text"> <p> Michael Collette 13:53 <br/> I did not know that </p> </div> <div data-rss-type="text"> <p> Jay Chung 13:55 <br/> gives you a little bit of an idea of where takeout stands. And I think that’s true for a lot of restaurants out there. The restaurants that I do feel really bad for is the restaurants that aren’t designed for takeout. And I’ll give you a perfect example of that. If you own a high end Steakhouse. Let’s say it’s a $55 steak. Yeah, maybe couple people will do that state to go but not many people are doing it to go so you know, it’s all about wine and dine and dine in for those steak houses. And everybody knows when you go to a steak house not just for the steak, you want the wine, you want the service, you know you want the sides you want it’s the whole nine yards, right? So those restaurants suffered a lot, although they’re coming back now with obviously vaccination and all the other stuff that’s that’s playing a factor. But the takeout really saved us. I think we were in the right situation. The right time for we had a lot of things that other restaurants maybe didn’t have the ability to do takeout we were already doing takeout fairly well. You know, our food is fast. So we were able to do that transition into more takeout relatively, more easily than, than other restaurants. In the summertime, we have the space to put a big tent up. So and we already had outdoor dining. And I’m sure you knew in 2020 outdoor dining was where it’s at, you know, I used to say, outdoor dining in New England, is almost insignificant, especially in the suburbs, because there’s mosquitoes number one, do you think you want to sit outdoors but the window of of temperature is only from 75 to 85 degrees, if it gets higher above, higher than 85, you think you’ll be comfortable, but you’re gonna be too hot. If it gets below 75, you think you’ll be comfortable, but you’re sitting there too, you’re too cold. But now that the window has, I don’t know, which we say like 50 to, whatever, 100 degrees 80 to 100 degrees, yeah, </p> </div> <div data-rss-type="text"> <p> Michael Collette 15:55 <br/> 100%, it doesn’t matter, put on an extra coat or take off an extra layer. </p> </div> <div data-rss-type="text"> <p> Jay Chung 16:00 <br/> Like we had in the winter, we still have outdoor tables out there with with heat lamps, and I remember was like 20 degrees or 10 degrees when they were still like a table sitting out there. Like, kudos to them. You know? </p> </div> <div data-rss-type="text"> <p> Michael Collette 16:14 <br/> Is it interesting that people will sacrifice comfort for experience now? Before that they wouldn’t? Because the lack of experience that they have, and I can attest to that, because I would do the exact same thing to go sit at a restaurant outside. I don’t care. I’ll put on an extra coat or Yeah, why not? Because you miss you miss that. Something not to get off topic here. But something that a lot of people don’t know about you is not only do you have your restaurant, but you also have a nonprofit organization as well eat to give. Can you talk a little bit about that, Jay, like what inspired you to to create you to give How does it work? </p> </div> <div data-rss-type="text"> <p> Jay Chung 16:54 <br/> Yeah, so he to give was a charity that we created, I want to say, a little over two years ago. So basically, the idea was that our restaurants we owned, support them to so our restaurants and other participating restaurants would pick a couple items on the menu, where if, if a customer bought one of those items, they would donate $1 to our charity, and then our charity would distribute that money 100% of it, there’s no cost. We don’t i don’t you know, the charity 100% of money donated to charity goes to 100% to other charities as well. So dot that dollar would go to the food banks, some soup kitchens that we have affiliations with, and lo some in western as well. So all local stuff. And the dollar represents what it costs to what an average cost in Massachusetts it is to feed someone a hot meal. That’s really that cheap to give a homeless person or people think oh, homeless people are the only people that are need but food, people that are hungry, or go the hunger problem goes way beyond homelessness. There’s so many people in this country that are hungry that live in affluent towns like Westboro, and we just don’t know that it’s kind of embarrassing for someone to admit that. And when we started doing that, it was a problem but not a COVID hit. It became I don’t know exactly to what percentage but when I talked to we have a relationship with the local food bank, as well as the western one Western ones actually located on in Shrewsbury. And they have both the directors of both have told me and they’ve shared with many other people that since the day I’ve been there, which in some of those cases has been decades, and people have told me since the depression, which is crazy. They’ve never seen the food bank this busy or just food, raw food problems being that severe. So it’s one of those problems like people I feel like it doesn’t get noticed a lot. And I feel like a problem that can be solved almost 100% if if a bunch of smart people got together and enough people cared, I think it can be solved I’m not gonna say easily, but it certainly easier than like solving the the environmental problems in the world for example. So, the solution is is is definitely there. </p> </div> <div data-rss-type="text"> <p> Michael Collette 19:51 <br/> So how many restaurants are participating in this now? </p> </div> <div data-rss-type="text"> <p> Jay Chung 19:54 <br/> So we had anywhere between or four to five restaurants since COVID it is just, it’s just mine. So not understandable. It’s tough to ask a restaurant that is already not doing well, to ask them to donate X number of dollars per month. And just to give you an idea that it’s not, it’s not little money from for most restaurants. So for my restaurant we give, we pick two items beaten up, as well as the tacos, which is our </p> </div> <div data-rss-type="text"> <p> Michael Collette 20:26 <br/> number one or like so good. So we give the I’m starving now, by the way, with the tacos, </p> </div> <div data-rss-type="text"> <p> Jay Chung 20:33 <br/> we get an average between about 1600 to two grants. Wow. And that’s not that’s not easy. That’s not, that’s hard to ask someone to do that, especially when they’re going through them. I totally get that. But again, this is this is soul kitchens, charity. And we’ve been blessed and fortunate that in 2020, and so far in 2021, we’ve done really well, we’ve done well, and you know, in different ways, not the ways that we’re used to take out outdoor all that other stuff, even meal kits that you you mentioned, but we’ve done well nonetheless. And for us to be able to give is a real blessing. </p> </div> <div data-rss-type="text"> <p> Michael Collette 21:15 <br/> That’s awesome, man. I love that. Obviously, I’ve known about your charity, and everything was so great. Always. I’m obviously biased, but and I understand COVID but I’ve always said like, why wouldn’t restaurants do that? They can make a huge impact, you know, pick one meal on their menu, donate a buck, and help a lot of underserved community. So if you’re listening to this, you own a restaurant, you should get on the eat again. And if you’re listening to this, you know, any restaurants you should be hounding them about getting I need to give because it can help a lot of people. I can I can take this a bunch of different ways. I got another question for you. which you probably are prepared to answer which I’m curious to hear your answer. To anyone out there that might be listening that might be thinking about ever opening up a business, specifically a restaurant, Jay, what would be one of you? I’m not gonna say your one piece of advice. But what would be a piece of advice you might you might give someone? Because the restaurant industry is one of the hardest industries to get into and be part of, </p> </div> <div data-rss-type="text"> <p> Jay Chung 22:21 <br/> I would say don’t do it. </p> </div> <div data-rss-type="text"> <p> Michael Collette 22:25 <br/> I had a feeling you’re gonna say that. Why would you? know, </p> </div> <div data-rss-type="text"> <p> Jay Chung 22:30 <br/> I mean, it really depends on the person. I think people are more educated about what it is more educated than before. As to how, how it is to open a restaurant and what it’s like, and people will know the cost and return on investment and all that. So people have a better idea then I would say like 10 years ago, I would have like, people I make like a I don’t know, my mom makes a great lasagna. Well, I was thinking about like, you know, family friends coming over we make lasagna and wait. You’re out of your fucking I mean, </p> </div> <div data-rss-type="text"> <p> Michael Collette 23:06 <br/> sorry. Just straight up lasagna business. Not even Italian food, just lasagna? </p> </div> <div data-rss-type="text"> <p> Jay Chung 23:11 <br/> Yeah. Like it’ll be like, Oh, you know, like I wanna so um, buddy of mine, Greg wood. She you also know that owns volturno as well. </p> </div> <div data-rss-type="text"> <p> Michael Collette 23:20 <br/> Volturno, Yeah, that’s another good spot. </p> </div> <div data-rss-type="text"> <p> Jay Chung 23:22 <br/> So this, this woman, very intelligent woman. She’s, she’s a doctor. So it’s not like she’s, you know, she she doesn’t know anything. She’s She’s a very, very respected doctor. She says like, Oh, you know, I love the art of coffee, coffee. I love drinking coffee. I’m really into coffee. I want to open a coffee shop. And then like Greg and I both looked at each other, like, you want to go first you want to go? And I was like, Oh, we got like three in the morning every day. You want to serve the same coffee. You want to have people say your coffee sucks. It’s just you want to do the same thing over and over? Do you want? Do you want employees screwing up your product and having you having to not scream at them but to teach them to make it the right way in a very patient way. But not only that, to do it over and over again like that for like 17 times and they still don’t make it just just little things like that. And she was kind of laughing she got it I get it. But I’m like it’s it’s it’s a lot of money. And I think the returns you get are are smaller for for what you put in, give you an idea. A restaurant I mean, it all depends but 4000 square feet 5000 square feet restaurant, let’s say not Boston because Boston gets even crazier. Could be up to $1,000,000.02 million dollars million and a half easy to build </p> </div> <div data-rss-type="text"> <p> Michael Collette 24:44 <br/> startup costs build from the ground up or an existing location and outfit for a rescue depends. </p> </div> <div data-rss-type="text"> <p> Jay Chung 24:50 <br/> Probably some sort of existing thing there for you to just clean up and you know, make it yours. And think about them. amount of money you put in and the amount of sales you have to get per year. And they say in the restaurant business, if you’re making 10% profit, you’re doing okay. Below 10%, you should watch your numbers, anything above 10% you’re doing really, really well. If you hit him, if you’re hitting 15%, you’re hitting home run. So people, people imagine like, Oh, you know, you just sold that meal for like, $30. Like you, you sell like, five of those, you’re gonna make like, $150 I’m like, No, you sell five of those, you’re gonna make like $15 because just made three bucks out of one meal that you sold 330 dollars. So all that hard work and you made $15 you want to do it over and over again. So that’s, that’s where the numbers one a lot of people, but I think I think the people I know that do it. Well, just like anything else. Treat it like a business first. And then kind of mean, you definitely do have to have passion, or at least an interest. You have to love either the food aspect or the people aspect. Hopefully both. But I think you have to treat it like a business and you have to be a very business minded person that’s also knows about food or service are both. You can’t just be a numbers guy either sitting behind the computer and just, I don’t know, crunching stuff. So you just kind of have to know enough about everything. finances, marketing, cooking, surveying all that stuff. </p> </div> <div data-rss-type="text"> <p> Michael Collette 26:29 <br/> To be well rounded. You got to know all this stuff. </p> </div> <div data-rss-type="text"> <p> Jay Chung 26:31 <br/> Yeah, yeah. So I always like to joke that not that I’m great, or I’m not but like, what’s, what’s the saying? I’m a master of none. But I forget how that goes. But </p> </div> <div data-rss-type="text"> <p> Michael Collette 26:41 <br/> I know you’re saying I don’t know, either. But </p> </div> <div data-rss-type="text"> <p> Jay Chung 26:44 <br/> a lot of things. I don’t know, Master anything. </p> </div> <div data-rss-type="text"> <p> Michael Collette 26:48 <br/> So, Jay, you’re a successful restauranteur. And you’ve recently got into this endurance kick. And you ran a marathon recently. Well, maybe not too recently. Now. It’s kind of been a few months. Yeah. We climbed up. We did the presidential traverse. Now a lot of people that are listening, I know that we climbed all those mountains. That was hard. </p> </div> <div data-rss-type="text"> <p> Jay Chung 27:14 <br/> Much harder. </p> </div> <div data-rss-type="text"> <p> Michael Collette 27:15 <br/> Yeah. Why don’t you talk about that? I would love to hear your perspective because we have kind of a funny story. And plus, we’ll send it to Jesse afterwards that he can hear it too. </p> </div> <div data-rss-type="text"> <p> Jay Chung 27:21 <br/> Yes to Jesse’s let’s just say he wasn’t being honest. </p> </div> <div data-rss-type="text"> <p> Michael Collette 27:25 <br/> For you guys that don’t know. By the way. Jesse Dimmick. Shout out Jesse demick. He is one of our buddies that we mentioned earlier that we started that networking group with became a friend as part of a prototype physical therapy assistant was a coach a prototype and ended up moving back to Vermont. So that’s where he is now as a physical therapy assistant is funny. You mentioned coffee him and his wife Aaron just opened up a coffee roasting business and I actually just dropped off some coffee for me which is fantastic. things called victory. Coffee Roasters </p> </div> <div data-rss-type="text"> <p> Jay Chung 28:05 <br/> something kingdom. </p> </div> <div data-rss-type="text"> <p> Michael Collette 28:07 <br/> Oh Kingdom sign up victory kingdom. Yeah, kingdom. Sorry. Yeah, it’s actually really, really good coffee. So Jesse puts this basically puts this trip together for all of us to go and meet up and climb all the the mountains out there presidential traverse and I had no idea we were doing. We went to soul kitchen before that the night before, ate and drank a ton. And I think woke up at 3am. So we were not physically prepared. But Jay, you tell the story. </p> </div> <div data-rss-type="text"> <p> Jay Chung 28:40 <br/> I’m still traumatized. Would you bring that up? It just brings up good and bad. More bad. So thank thank God, by the way that Leah was training me for the marathon that summer because a marathon was going to happen. A little bit like a few weeks after the hike, right? So I was like, you know, like I was probably in the best indoor shape of my life. So thank God for that at least because I didn’t know what I was getting myself into. There was a group text going back and forth. And I remember Jesse saying over and over again, overpack because you don’t know what Washington is going to be like, you don’t know what the you know when to get up to the top of the mountain. You don’t know what that’s going to be like. Oh, there’s 10 Mountains you you. You climb. I had never done any of them. Me either. I climbed watch you set once you do, </p> </div> <div data-rss-type="text"> <p> Michael Collette 29:34 <br/> which is so different. It’s not the same. </p> </div> <div data-rss-type="text"> <p> Jay Chung 29:36 <br/> Oh, I know. It’s Yeah. So when I think of like a hike, I think of like, Oh, just like a stroll. You see birds chirping? </p> </div> <div data-rss-type="text"> <p> Michael Collette 29:44 <br/> Yeah, a lot. </p> </div> <div data-rss-type="text"> <p> Jay Chung 29:46 <br/> Yeah, it was. It was intense. As soon as we got there three in the morning we had these like lamps on I’m like, I’m immediately huffing and puffing. It’s like it’s it’s steep. It was like this. And I remember I had the most gear on because I was told to bring to come prepare. And I was obviously the smallest guy there with the most amount of gear. So I’m climbing this and I’m immediately panicking. And I remember </p> </div> <div data-rss-type="text"> <p> Michael Collette 30:19 <br/> the turnoff, man, you were with the fast guys. </p> </div> <div data-rss-type="text"> <p> Jay Chung 30:21 <br/> Yeah, they were like hardcore dudes. They were like this one guy had done like the what’s that Hawaiian triathlon thing. The Iron Man, Iron Man, but he had done the Iron Man and a couple of them were like, endurance athletes. And there’s me, dude, we </p> </div> <div data-rss-type="text"> <p> Michael Collette 30:37 <br/> had a fanny pack on you have any other gear? Nothing? No, no, no, I’m shorts. We were in like pants and leggings and jackets. And we had like 50 pounds of gear with snacks and all this stuff. </p> </div> <div data-rss-type="text"> <p> Jay Chung 30:47 <br/> And I remember panicking. I remember like, so you. So just give us a story. Mike and and Shawn and couple of weeks other people calling? Yeah, we we split up because I was I don’t know why I was with these guys. So we lost you guys. By the third mountain. I was looking for an exit plan. I think it was a second mountain or third mountain. I was like, how do I how do I make the stop? Like how do I go back down? How do I so I’m like I’m panicking. I don’t know what to do. And all sudden I met you guys and I was like, Oh my goodness. </p> </div> <div data-rss-type="text"> <p> Michael Collette 31:19 <br/> It was serendipitous. We went up the week you guys got up the first mountain was Adams. I forget which one? </p> </div> <div data-rss-type="text"> <p> Jay Chung 31:25 <br/> Yeah, I forget all the presidents </p> </div> <div data-rss-type="text"> <p> Michael Collette 31:26 <br/> of there before us. We came up after you guys. Then we went up the second one. And we went around the backside which apparently was faster, but was more vertical. So we were like literally climbing rocks. And we got up there. And we saw Jesse and those guys and then you came up just slightly after. And it was like you saw God. </p> </div> <div data-rss-type="text"> <p> Jay Chung 31:49 <br/> Oh God, cuz I was I was literally the last one. Like I was I was trailing so far behind from them that I started panicking. I’m like, I’ve lost my core group. Now I’m losing this other elite group. What do I What do I like? Do I climb back down? Do I like my car’s not parked there. So I’m trying to think of ways in my head to get back to where I am. But on </p> </div> <div data-rss-type="text"> <p> Michael Collette 32:14 <br/> the way out work. Our cars weren’t even near that where we went in. </p> </div> <div data-rss-type="text"> <p> Jay Chung 32:18 <br/> Yeah, we caught up. I caught up with you. 14 hours later we we finished that was the hardest, hardest day of my life. </p> </div> <div data-rss-type="text"> <p> Michael Collette 32:27 <br/> Was it really? </p> </div> <div data-rss-type="text"> <p> Jay Chung 32:28 <br/> Yeah, </p> </div> <div data-rss-type="text"> <p> Michael Collette 32:29 <br/> harder than the marathon, you ran a marathon man. </p> </div> <div data-rss-type="text"> <p> Jay Chung 32:31 <br/> It’s so much harder than the marathon. </p> </div> <div data-rss-type="text"> <p> Michael Collette 32:33 <br/> Really? </p> </div> <div data-rss-type="text"> <p> Jay Chung 32:34 <br/> Not even a comparison. I hate to say that because I’m trying to make you think, gosh, </p> </div> <div data-rss-type="text"> <p> Michael Collette 32:37 <br/> maybe I should run a marathon then. </p> </div> <div data-rss-type="text"> <p> Jay Chung 32:40 <br/> Because marathon you’re like, I don’t know if it was like because you know what you’re getting yourself into, you know exactly how many miles It is, yeah. Know, the route you’re running. This is just the elevation and the steepness that you just don’t know. And it’s so much longer and just, I don’t know, it was just painful. I don’t know how else I could explain it just painful. </p> </div> <div data-rss-type="text"> <p> Michael Collette 33:00 <br/> What’s the next endurance event you’re going to do? </p> </div> <div data-rss-type="text"> <p> Jay Chung 33:04 <br/> Not for a while. </p> </div> <div data-rss-type="text"> <p> Michael Collette 33:04 <br/> What’s the next thing you got planned? </p> </div> <div data-rss-type="text"> <p> Jay Chung 33:07 <br/> Working out prototype, you know, trying to gain muscle now. </p> </div> <div data-rss-type="text"> <p> Michael Collette 33:11 <br/> Right, man? You’re going to join us now that we’re putting this on the internet, you’re going to join us for our erg. athalon that we’re trying to do at the end of the year. </p> </div> <div data-rss-type="text"> <p> Jay Chung 33:20 <br/> Oh, yeah, that’s right. Yeah, I’ll join you for that. </p> </div> <div data-rss-type="text"> <p> Michael Collette 33:22 <br/> So it’s a marathon row. Yeah. 40 42,000 something </p> </div> <div data-rss-type="text"> <p> Jay Chung 33:30 <br/> I can’t Row. Forget it, then. </p> </div> <div data-rss-type="text"> <p> Michael Collette 33:32 <br/> Then it’s 100 100k bike earn. And then a 20k skier all in the one after the another. </p> </div> <div data-rss-type="text"> <p> Jay Chung 33:45 <br/> It’s the same. I wrote the other alarm. About a week and a half. Two weeks ago. Brian was there. I think I wrote like 500 meters. Can I try to do another 500 I just quit after like, like, </p> </div> <div data-rss-type="text"> <p> Michael Collette 34:00 <br/> like, I’m done. I’m done. I’m done. I hate rowing. rowing. I like I love rowing. I’m just saying from your perspective, and I hate it. </p> </div> <div data-rss-type="text"> <p> Jay Chung 34:07 <br/> I guess I haven’t done it in a while. Just it’s </p> </div> <div data-rss-type="text"> <p> Michael Collette 34:10 <br/> Yeah. Jay Chung, I have some some Spitfire questions for you. Yeah. Okay. One favorite movie, TV show of all time, and what are you currently binge watching right now. </p> </div> <div data-rss-type="text"> <p> Jay Chung 34:32 <br/> Think breaking bad for me was my favorite show. binge watching something that no one’s probably watching. It’s called it’s on Netflix called a colony. It’s about it’s about this family. They live in LA. They are crazy. They basically aliens have like taken over the world and they’ve put in humans and colonies with walls all around and Humans don’t know this, but they’re basically trying to kill off the human population. </p> </div> <div data-rss-type="text"> <p> Michael Collette 35:07 <br/> I know it sounds terrifying. Sounds terrifying. </p> </div> <div data-rss-type="text"> <p> Jay Chung 35:09 <br/> Well, it’s about a family that has to go through that and it’s pretty sure favorite movie. Oof, that’s tough man. Donny Donnie Brasco. </p> </div> <div data-rss-type="text"> <p> Michael Collette 35:20 <br/> Well Donnie brasco. Yeah, I don’t even remember the last time I watched that movie. I might have to watch that. </p> </div> <div data-rss-type="text"> <p> Jay Chung 35:26 <br/> I love I love mafia movies. I love movies like God. I mean, everyone’s gonna say guys. </p> </div> <div data-rss-type="text"> <p> Michael Collette 35:31 <br/> Good fellas. </p> </div> <div data-rss-type="text"> <p> Jay Chung 35:32 <br/> Oh, this is awesome. Donnie Brasco for me was </p> </div> <div data-rss-type="text"> <p> Michael Collette 35:36 <br/> Have you eve watched Sopranos </p> </div> <div data-rss-type="text"> <p> Jay Chung 35:38 <br/> Of course. I haven’t watched all the episodes but I’ve seen it here and there. </p> </div> <div data-rss-type="text"> <p> Michael Collette 35:42 <br/> You’re going to binge watch a show that is like the show to watch. </p> </div> <div data-rss-type="text"> <p> Jay Chung 35:48 <br/> I never had HBO so all those shows like Game of Thrones. Sopranos I miss now HBO has got the best shows me I try to watch Game of Thrones. I watched the first two and I was like, </p> </div> <div data-rss-type="text"> <p> Michael Collette 35:57 <br/> You got it. You gotta like it’s like the first five. It’s one of those slow like, adapting ones </p> </div> <div data-rss-type="text"> <p> Jay Chung 36:02 <br/> five before it starts moving? </p> </div> <div data-rss-type="text"> <p> Michael Collette 36:04 <br/> Well, no, it like, because of the context and like complexity and all the character building. There’s a lot of character building. So you got to like, give it a few. But like once the first awesome thing happens. You’re like, Okay, this is awesome. And then you’re like you’re fully invested in but I am right there with you. It took it takes a few more than two. Maybe three. I’ll try to stick it but Sopranos you have to you have to watch. Yeah. And I heard that they were supposed to come out in 2020 with a with like a movie. </p> </div> <div data-rss-type="text"> <p> Jay Chung 36:36 <br/> His son was supposed to play. </p> </div> <div data-rss-type="text"> <p> Michael Collette 36:38 <br/> Yeah, I think they still are. I think they’re planning on releasing it in 2021. So I’m like pumped to see that. Yeah. Favorite musician, band artist of all time. </p> </div> <div data-rss-type="text"> <p> Jay Chung 36:48 <br/> I’m like 90s kid, so I grew up loving like alternative music. So Pearl Jam was Is it for me? But I listened to all types. Pearl Jam. I used to listen to a lot of Believe it or not like a lot of Metallica. What else? You know? these days? I don’t really listen to like new music anymore. </p> </div> <div data-rss-type="text"> <p> Michael Collette 37:14 <br/> Me either. Pearl Jam. Have you been to a show? </p> </div> <div data-rss-type="text"> <p> Jay Chung 37:17 <br/> I have not. I’ve been to a Metallica show. </p> </div> <div data-rss-type="text"> <p> Michael Collette 37:21 <br/> The last Pearl Jam concert that I went to. Well, I wanted to buy remember one at Fenway and then one at the garden. I remember Eddie Vetter. Drinking like four bottles of wine during the concert. And you can put like the empty bottles really on the stage. </p> </div> <div data-rss-type="text"> <p> Jay Chung 37:41 <br/> Wow. Dude, he’s like, </p> </div> <div data-rss-type="text"> <p> Michael Collette 37:43 <br/> by the end of like the show he they finished the yellow lead better. Yeah, it was just vowels. I mean, all you could hear. </p> </div> <div data-rss-type="text"> <p> Jay Chung 37:50 <br/> It doesn’t really enunciate that much anyways. No, you can play it off. </p> </div> <div data-rss-type="text"> <p> Michael Collette 37:54 <br/> Yeah, exactly. Alright, last question. What’s your favorite thing to do when you’re not working? working out? What’s your favorite thing to do? What’s your hobby number one hobby. </p> </div> <div data-rss-type="text"> <p> Jay Chung 38:09 <br/> Um, recently, it’s become I have more and more of and I’m sure a lot of other people too, to travel and I wish I travel more. And I’ve Debbie and I have vowed to travel more. As soon as this kind of subsides a little bit but we I just love going on vacations. And I different vacations a little bit. She’s more of like, resort type of person and which I don’t mind. But I love I love seeing new cultures. I especially love. Like if we go somewhere like that’s the one thing I have to have is good food. Like I can’t go to a place where it’s known for crappy food. So that’s the one thing I always look for. I think it’s kind of going off topic but New Orleans, in my opinion in America, at least that I’ve been to as is the best food city in the States. I love I love West Coast. I love like Southern California love that area. So we try to visit there at least once a year we didn’t last year for obvious reasons. But yeah, we just love traveling </p> </div> <div data-rss-type="text"> <p> Michael Collette 39:21 <br/> was the next place. You guys are going are you have anything planned. </p> </div> <div data-rss-type="text"> <p> Jay Chung 39:25 <br/> We had a quick Cancun trip plan, but I don’t think that’s going to go through. So we heard about all these freak stories when you come back and you test. If you test positive. We’re just gonna hold you and some of it is false. </p> </div> <div data-rss-type="text"> <p> Michael Collette 39:42 <br/> What in Mexico they hold you? </p> </div> <div data-rss-type="text"> <p> Jay Chung 39:45 <br/> Yeah, so the US now needs to travel guidelines in </p> </div> <div data-rss-type="text"> <p> Yeah, well, no, you have to test negative feedback. Yeah. Then you have to say in the resort, if you test positive Hmm. And then I don’t know like I don’t want to be in a resort but not able to go out for 10 days. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-13-the-community-conversation-jay-chung-restauranteur/"> Ep 13: The Community Conversation-Jay Chung (Restauranteur) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 04 Apr 2021 11:29:00 GMT http://www.prototypetraining.com/ep-13-the-community-conversation-jay-chung-restauranteur/utm_sourcerssutm_mediumrssutm_campaignep-13-the-community-conversation-jay-chung-restauranteur thumbnail http://www.prototypetraining.com/why-you-need-to-know-what-the-sickness-wellness-fitness-continuum-is/utm_sourcerssutm_mediumrssutm_campaignwhy-you-need-to-know-what-the-sickness-wellness-fitness-continuum-is By: Evan Cleveland   Have you heard of The Sickness-Wellness-Fitness Continuum?   The leading cause of death in the United States is chronic disease, which is any onset long term health condition, usually preventable with diet and exercise. This includes heart disease, diabetes, cancer and more. We also put the most money towards treating chronic The post Why You Need To Know What The Sickness-Wellness-Fitness Continuum Is appeared first on Prototype Training Systems. <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/image0-1-1024x1024.jpeg" alt="An ad for prototype training systems explains why you need to know what the sickness-wellness fitness continuum is" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> By: Evan Cleveland </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Have you heard of </span> <b> The Sickness-Wellness-Fitness Continuum </b> <span> ? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The leading cause of death in the United States is </span> <a href="https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm"> <span> chronic disease </span> </a> <span> , which is any onset long term health condition, usually preventable with diet and exercise. This includes heart disease, diabetes, cancer and more. We also put the </span> <a href="https://www.cdc.gov/chronicdisease/about/costs/index.htm"> <span> most money towards treating chronic disease in healthcare </span> </a> <span> .  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> CrossFit might just seem like a mode of lifting heavy weights, but there is much more meaning behind it. We like to use a concept called the sickness-wellness-fitness (SWF) continuum to explain. The SWF continuum is a scale that assesses how healthy or how unhealthy you really are.  </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/04/CFJ_Continuum-1024x558.jpeg" alt="A diagram showing measurements of wellness and sickness" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Healthy bodies don’t all necessarily look alike, but we can measure health based on these markers listed in the middle of the image above. Based on those numbers, we can determine where you land on the SWF continuum.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> A person considered on the sickness side (far left of the continuum) might have a blood pressure of 145/105 mm Hg, 40% body fat percentage. Someone who falls under “wellness” is considered average and would be within normal ranges of these health markers. It would look more like 120/80 mm Hg blood pressure and 15% body fat (male). A fit person goes above and beyond normal health, their blood pressure/body fat would look more like an elite athlete’s, 110/65 and 8% respectively.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Why should you strive to be closer to the FITNESS side? </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> We find that fitness acts as extra protection against sickness. Let’s use COVID-19 as an example: Imagine one person falling under the “wellness” category and another person under “fitness”. They both contract COVID-19 and the fit person has to regress all the way through wellness to reach actual sickness, that second half of the line on the scale acts as extra defense. They are much more likely to fight off this event and survive. The number of COVID related deaths in our country would drastically decrease if the majority of the population were fit. One study found that about </span> <a href="https://www.nature.com/articles/s41598-021-82862-5"> <span> 92.3% of COVID related deaths had comorbidities present </span> </a> <span> , meaning that the deaths potentially could have been prevented if the person were healthy otherwise. Simply put, </span> <span> the closer you are to fitness, the further you are from sickness </span> <span> . </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> At Prototype Training Systems (home of CrossFit Prototype), many of our clients choose to utilize our </span> <a href="https://prototypetraining.com/programs/crossfit/"> <span> CrossFit program </span> </a> <span> to bring themselves closer to fitness.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <a href="http://crossfit.com"> <span> CrossFit </span> </a> <span> is defined as </span> <span> constantly varied functional movements </span> <span> , executed at a </span> <span> high intensity </span> <span> (CVFMHI). This is a formula for creating workouts that directly translate to our fitness. Ultimately, this will increase our ability to produce the work required under any given situation. It prepares us to handle whatever the world throws at us. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> CrossFit training methodologies focus around well rounded fitness. Meaning, CrossFit isn’t just a weight training program OR a conditioning training program OR a gymnastics program… it focuses on what is referred to as the </span> <a href="https://library.crossfit.com/free/pdf/CFJ-trial.pdf"> <span> 10 General Physical Skills </span> </a> <span> . This is CrossFit’s first defining fitness standard: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The first four skills are developed through </span> <b> <i> training </i> </b> <span> , while the last four are developed through </span> <b> <i> practice </i> </b> <span> . So what’s the difference? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <i> <span> Training </span> </i> <span> is defined as acquiring new skill through physical change, such as muscle growth.  </span> </p> </div> <div data-rss-type="text"> <p> <i> <span> Practice, </span> </i> <span> on the other hand, is learning by making neurologic connections, such as the technique of a clean.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Power and speed are acquired through a combination of both training AND practice. CrossFit workouts actually implement all a mix of the ten general physical skills, which is why CrossFit workouts are so effective!  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> A great example of this is turkish get ups. You may hate them, but they do a great job of training multiple characteristics of fitness: strength, coordination, agility, balance and accuracy. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Someone who exemplifies fitness is one who demonstrates high functioning ability in each of these ten characteristics. A marathon runner may beat an athlete fitting this description in a long distance race, but they would probably fall short in a multitude of other competitions. The one who is most fit will be able to handle a wider variety of physical resistances or challenges such as climbing, moving heavy items, jumping higher, and more. This translates to everyday activities as well. As we age, our physical abilities inevitably start to decline. However, the more skilled you are in these ten categories, the more you’ll slow down this process and be able to do the things you want and need to do! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> So how do we reach fitness? </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Health is grossly determined by not only diet and exercise but also our daily habits, routines, sleep quality and how we manage stress. The easiest barrier to entry to improving your health is exercise. Without regular exercise, you are limiting how healthy you can be. The same can be said about diet and the other elements I mentioned above, however, if you’r just starting out you shouldn’t put too much on your plate. Focus on consistency and making marginal progress. However, in order to get closer to the “fitness” side of the continuum, you need sufficient exercise and a good diet. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Luckily, we have all the tools you need at </span> <a href="https://prototypetraining.com/"> <span> Prototype </span> </a> <span> to live a fit life. This concept may have been brought up through CrossFit, but it is utilized through all of our training systems.  </span> </p> </div> <div data-rss-type="text"> <p> <span> We have a large coaching staff that specializes in many different areas, so we have the knowledge to help you. You can do </span> <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> <span> 1 on 1 sessions (personal training) </span> </a> <span> , small group training, work with one of our </span> <a href="https://prototypetraining.com/programs/nutrition/"> <span> nutritionists or registered dieticians </span> </a> <span> and more. So if group training throughout </span> <a href="https://prototypetraining.com/programs/crossfit/"> <span> CrossFit classes </span> </a> <span> aren’t for you, we have something for everyone’s goals and needs. If you need help figuring out what that something is, you can book a </span> <a href="https://prototypetrainingappointment.as.me/FreeIntro"> <span> FREE No Sweat Intro session </span> </a> <span> with one of our coaches! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> About Evan: </h4> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/18275248_1331418736941015_7357641592712086103_n.jpg" alt="A man wearing a red jersey that says new england" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> personal trainer </a> </p> </div> <div data-rss-type="text"> <p> <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit classes </a> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/why-you-need-to-know-what-the-sickness-wellness-fitness-continuum-is/"> Why You Need To Know What The Sickness-Wellness-Fitness Continuum Is </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 02 Apr 2021 15:58:00 GMT http://www.prototypetraining.com/why-you-need-to-know-what-the-sickness-wellness-fitness-continuum-is/utm_sourcerssutm_mediumrssutm_campaignwhy-you-need-to-know-what-the-sickness-wellness-fitness-continuum-is thumbnail http://www.prototypetraining.com/week-3-21-3-and-21-4-the-prototype-open-recap/utm_sourcerssutm_mediumrssutm_campaignweek-3-21-3-and-21-4-the-prototype-open-recap The Prototype Open has certainly picked up and we are through WEEK 3 and it was an EPIC week of action!   To check out the breakdown and overview of Week 3, you will want to check that out below as we have all the scores, highlights, and stats that will certainly blow your mind! The post Week 3, 21.3 and 21.4: The Prototype Open #Recap appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> <b> The Prototype Open has certainly picked up and we are through WEEK 3 and it was an EPIC week of action! </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> To check out the breakdown and overview of Week 3, you will want to check that out below as we have all the scores, highlights, and stats that will certainly blow your mind! So scroll down and check it out! </p> </div> <h4> Prototype Open Challenge 3.3 </h4> <h4> Here was Challenge 3.3: </h4> <div data-rss-type="text"> <p> This challenge had levels to it so EVERYONE had the opportunity to participate and earn points for their team! </p> </div> <div data-rss-type="text"> <p> <b> Here are some pics from Challenge 3.3: </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/Screen-Shot-2021-03-30-at-5.27.37-PM.png" alt="A man is doing push ups on a mat in a garage." title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/Screen-Shot-2021-03-30-at-5.28.38-PM.png" alt="A man is doing push ups with a cat sitting on his back" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> And here were the results from Challenge 3.3! </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/Screenshot-2021-03-30-at-9.49.27-AM-1024x1024.jpeg" alt="A poster for the prototype intramural open challenge 3.3" title=""/> <span> </span> </div> <h4> Prototype Open 21.3 and 21.4 </h4> <div data-rss-type="text"> <p> The Prototype Open follows the  <a href="http://games.crossfit.com/"> CrossFit Games </a> Open workouts as they are announced every Thursday night at 8 pm ET (however, this past week they were announced at 3PM and we did the head to head at 7pm). The difference is we have created an Intramural style event which is now going on for the past 7 years that allow all of our members to participate and contribute to a team to crown The Prototype Open Champion! </p> </div> <div data-rss-type="text"> <p> This year, The CrossFit Games Open is only officially 3 weeks (so technically this was the last week), BUT we are living up to the true 5 week format and will be programming our own workouts for week 4 and week 5 (STAY TUNED!). </p> </div> <div data-rss-type="text"> <p> 21.3 was the 3rd Open workout that was announced… and just when we thought there was only one workout to complete, Castro announced 21.4… thanks <a href="https://www.instagram.com/thedavecastro/?hl=en"> Dave Castro of CrossFit HQ. </a> </p> </div> <div data-rss-type="text"> <p> 21.3 was a little nasty BUT fun workout that had multiple variations and levels. The Rx version consisted of 15 Front squats-30 toe to bar-15 thrusters, followed by a 1 minute rest, then into 15 front squats-30 chest to bar pull ups-15 thrusters, 1 minute rest, then, 15 front squats-30 bar muscle ups-15 thrusters. This had a 15 minute time cap (including the rest). </p> </div> <div data-rss-type="text"> <p> NOW, after you either complete 21.3 for time OR hit the 15 minute time cap, you have 7 minutes from when you end to complete a 1 Rep Max of the following complex: </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> For the Prototype Open, we scored this as 2 workouts, so our athletes could get separate points for each component AND people could Rx one of them and modify/scale the other and they would still be scored separately. </p> </div> <div data-rss-type="text"> <p> The great thing about this year’s CrossFit Open is that they have multiple versions of the workout that have made it incredibly more inclusive to people, especially since we have been living in a year where many people couldn’t come into a gym. </p> </div> <div data-rss-type="text"> <p> Here was the workout in case you missed it: </p> </div> <div data-rss-type="text"> <p> After the announcement of 21.3 and 21.4, two of our long time members, Mark DiRienzo (Dark Side) and Brendan Sheehan (Light Side) went head to head! They went LIVE in our <a href="https://www.facebook.com/groups/486417358122648/"> Members Only Group on Facebook </a>  and got after it!! </p> </div> <div data-rss-type="text"> <p> <b> Shout out to Brendan Sheehan of The Light Side, and Mark DiRienzo of The Dark Side for going head to head to earn some extra points for their team! Big Mark did take both 21.3 and 21.4 BUT only by a couple of reps on 21.3 and only by 1 POUND on 21.4… can someone say #BirdDog?! </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/Screen-Shot-2021-03-30-at-5.32.04-PM.png" alt="A group of people are doing exercises in a gym on a zoom call." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> After the head-to-head battle royale, everyone got a little less sleep due to the stress that the Open creates. But it’s ok because the house was PACKED at every class on Friday (packed for COVID…) and nearly EVERYONE got this workout in! And if they didn’t do it on Friday, they got it in at open gym on Sunday (10am-12pm during the Open) OR at the  <a href="https://prototypetraining.com/programs/thrive/"> 8am or 9am THRIVE class </a>  on Monday! </p> </div> <h4> Here are some action shots from 21.3 and 21.4! </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/165286229_10225510127048323_7428954675388084146_n.jpeg" alt="Two women are doing exercises in a gym and one of them is hanging upside down" title=""/> <span> </span> </div> <h4> Week 3 Passion and Performance Points: </h4> <div data-rss-type="text"> <p> Now, the part you’ve all been waiting for or scrolling for…the results of Week 1! Before you scroll down and check the score, we have to give a HUGE shout-out to a few people who earned some extra points for their team. We call these our  <b> PASSION POINTS. </b> </p> </div> <div data-rss-type="text"> <p> Each week, the team at Prototype selects 1 INDIVIDUAL to receive 5 additional points for their efforts during that week. Now, for week 3 since we had 2 workouts scored separately we had passion points for BOTH workouts! The passion points are: </p> </div> <div data-rss-type="text"> <p> Shout out to the folks below for earning these points for their team this week! Check them out below!! </p> </div> <h4> 21.3 Passion Points! </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/1-1.jpeg" alt="A certificate of most spirit is given to rebecca welch" title=""/> <span> </span> </div> <h4> 21.4 Passion Points! </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/2-1.jpeg" alt="A certificate of most spirit is given to brendan sheehan" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Additionally, the <b>  Top 20 scores for both Men and Women </b> gain an additional 3 points for their teams. Again, since we had 2 workouts (21.3 and 21.4) and they were scored separately, there are two, Top 20’s this week! These individuals are below! It was pretty balanced between both teams however, the men and the women of The Dark Side took a slight edge this week! </p> </div> <h4> Top 20 From 21.3 </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/7.jpeg" alt="A poster with the words top 20 open 21.3 men on it" title=""/> <span> </span> </div> <h4> Top 20 From 21.4 </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/8.jpeg" alt="A list of top 20 open men including alvin wong" title=""/> <span> </span> </div> <h4> Week 3 Final Scores: </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/Screenshot-2021-03-30-at-1.43.56-PM-1015x1024.jpeg" alt="A poster that says prototype intramural open on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Again, it was a battle this week as we had over 95% of the 196 people who signed up for The Prototype Open participate in 21.3 and 21.4!!! But, this week The Dark Side took both 21.3, 21.4, and Challenge 3.3 and sits on top of the leaderboard! </p> </div> <div data-rss-type="text"> <p> So as it stands right now, The Dark Side is running away with this BUT there is always time for The Light Side to make a #Comeback!!! Here is the overall score through 3 weeks! </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/IMG_2642-1024x1021.jpeg" alt="A poster for the prototype intramural open showing the total standing results" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <a href="https://docs.google.com/spreadsheets/d/1rAdZwCkvMxMcmLCSEsS-jKn5cU3Pmn8pIPZMFD9mL2g/edit#gid=246536583"> <b> To see the full scoring, click here! </b> </a> </p> </div> <h4> Now… What do you think 21.5 will be?! We have some of the ladies of Prototype going head to head Thursday Night at 7PM LIVE in the Members Group! </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/IMG_2617-1024x1024.jpeg" alt="Two women are standing next to each other in front of a sign that says prototype intramural open" title=""/> <span> </span> </div> <h4> Just remember for 21.5 and 21.6… </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/Screenshot-2021-03-30-at-9.57.25-AM-1017x1024.jpeg" alt="A poster that says prototype intramural open and grab a partner" title=""/> <span> </span> </div> <h4> Let us know and we hope you are enjoying the 2021 Prototype Open! </h4> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/week-3-21-3-and-21-4-the-prototype-open-recap/"> Week 3, 21.3 and 21.4: The Prototype Open #Recap </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 30 Mar 2021 21:55:00 GMT http://www.prototypetraining.com/week-3-21-3-and-21-4-the-prototype-open-recap/utm_sourcerssutm_mediumrssutm_campaignweek-3-21-3-and-21-4-the-prototype-open-recap thumbnail http://www.prototypetraining.com/ep-12-the-community-conversation-marybeth-and-hailey-costello-stronger-together/utm_sourcerssutm_mediumrssutm_campaignep-12-the-community-conversation-marybeth-and-hailey-costello-stronger-together Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype. The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 12: The Community Conversation-Marybeth and Hailey Costello (Stronger Together) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/IMG_2566-1024x1019.jpeg" alt="A woman and a man wearing face masks are on a prototype training systems podcast" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out  <b> The Community Conversation </b> , brought to you by  <a href="https://prototypetraining.com/"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit Prototype </a> . The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-11-the-community-conversation-aaron-hudson-world-traveler/"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> To that end, I want to introduce our 13th and 14th guests, Hailey and Marybeth Costello. Hailey and Marybeth are both fairly new to the Prototype community. If you come into the gym in the evening you probably see them crushing the <a href="https://prototypetraining.com/programs/crossfit/"> 5:30pm CrossFit class </a> with Coach Christina or Coach G and they are actually the first mother/daughter duo we have had on the Community Conversation. </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Michael Collette 0:02 <br/> Hi everyone, thank you for tuning to the community conversation brought to you by protesting systems home have crossed your prototype. The key conversation How is it different member of the project community each week and allows them to tell their story, share the life experience and communicate their perspective on all things fitness vault, listen to podcasts and watch YouTube videos that highlight some of the world’s greatest leaders and visionaries. And we believe we have some amazing people here prototype and we want you to get to know now. So to that end, I want to introduce you to our 13th and 14th guests Haley and Marybeth custo Kaylee and Mary Beth they’re both fairly new the prototype community, but if you come to the gym in the evening, you probably see them crushing the 5:30pm class with Coach cassina or coach G. And they’re actually our first mother and daughter duo we have had on the community conversation. So Hailey Marybeth, thank you for being on and we are all excited to get to get to know you guys a little bit more. </p> </div> <div data-rss-type="text"> <p> Marybeth Costello 0:54 <br/> Thanks. Thanks for having us. </p> </div> <div data-rss-type="text"> <p> Michael Collette 0:56 <br/> Yes. So, um, Mary Beth, and or Hailey, why don’t you guys just give the community a little bit more depth and background if you like, tell us your story, where you’re from, How’d you find the gym? all that fun stuff. </p> </div> <div data-rss-type="text"> <p> Marybeth Costello 1:10 <br/> All right, awesome. She has the giggles. Talks. I grew up in North Berlin. So next town over from the gym. I’ve lived here since I was five. So we were lucky enough to get a house here. And so I got to raise my three kids in <a href="https://www.town.northborough.ma.us/"> Northborough </a> to I’m a special education aid in the local system here. I work with kids with special needs. One on one they you know, on the autism spectrum or other physical or mental difficulties. So that’s kind of I’ve just been a townie I haven’t gone too far. I just moved to Northborough last year, about a year here. It’s a great time. Ya know, it’s a nice town. It’s changed a lot from when I grew up. You know, it’s a lot bigger than it used to be. But it’s a great town. I feel very comfortable here. You know, felt great. raising them here is good schools. So, Haley is eighth grade, right? Yeah. </p> </div> <div data-rss-type="text"> <p> Michael Collette 2:09 <br/> You really gotta let everyone know how old you are Hailey. </p> </div> <div data-rss-type="text"> <p> Hailey Costello 2:12 <br/> I’m 14. </p> </div> <div data-rss-type="text"> <p> Michael Collette 2:13 <br/> You might be one of the youngest members in our CrossFit classes crushing it. I love it. Yeah, you guys got to tell us how you how you found the gym. I know. You have a sister Hailey that does CrossFit. She might have given you that little nudge to get in. I think I actually I don’t think I know. Haley, you started before mom did so why don’t We talk a little bit about that. How did you find the gym? How did you how did all that stuff happen? Um, </p> </div> <div data-rss-type="text"> <p> Hailey Costello 2:40 <br/> I played soccer for a while, but I think like eight years, and then it’s fun, but I wanted to try something new out. And so I and then my sister does CrossFit. And so I figured it’d be fun to give it a shot. And then so I started doing that in the summer. At some point, like August last summer. Okay. And. And, yes, really fun. And so I like stuck with it. and stuff. </p> </div> <div data-rss-type="text"> <p> Marybeth Costello 3:13 <br/> Yeah, no, I, I think it was early last summer or spring, late spring, we had to sign up for soccer. And she’s like, you know, really not feeling the soccer. And I was like, all right, but what else do you want to do? And she was like CrossFit. And I was like, really? Okay. I know, she had been exposed to it from her sister and stuff. And I her sisters also made me watch some of the CrossFit Games with professional athletes. So I was like, okay, we actually found your gym because one of her friends goes and does the weight club. The weight of the barbell club. Yes, thank you, blinking. Um, so because I had searched around on the internet, and I was doing CrossFit and teens just because she’s 14, and I didn’t want, I wanted it to be a good place that would, you know, train her not be discouraging, because this is something big and new. And then she told me her friend Allah goes there. So I, that’s how I really found you. And I said, I’m interested in finding out more and then he started emailing me. So </p> </div> <div data-rss-type="text"> <p> Michael Collette 4:20 <br/> I do send a lot of emails. </p> </div> <div data-rss-type="text"> <p> Marybeth Costello 4:22 <br/> Yeah. And it’s just in westborough. So it’s not far, which makes it good. So that’s kind of how we discovered Prototype. The funny thing is my brother lied. And no, he used to work out there for a while, I guess, too. So after we joined on my brother in law, Rick was like, that’s where I used to go. And I was like, Oh, I had no idea. </p> </div> <div data-rss-type="text"> <p> Michael Collette 4:42 <br/> Oh that’s awesome. </p> </div> <div data-rss-type="text"> <p> Hailey Costello 4:43 <br/> So Hailey, you started in August, last year, so 2020, which is like the dead heat of summer. We’re working out outside. Why don’t you talk a little bit about that. And now we’re going to be getting back outside again, as the weather is getting really, really nice. Oh, was that like? </p> </div> <div data-rss-type="text"> <p> um it was nice then cuz like we didn’t have to wear masks all the time at first and so then it was sort of still like a transition for me so i didn’t have to jump right into having to wear the mask doing even more like it like intense workouts than i did before and then it was nice outside because they’re thresher except when i was in a spot where the sun shined right down on my face because then it just got really hot and so yeah that part wasn’t as fun but i still use i still like enjoyed the workouts and being able to exercise with like the fresh air </p> </div> <div data-rss-type="text"> <p> Michael Collette 5:44 <br/> now Marybeth i know you’re Hailey’s like number one fan because you used to be in the gym before you started watching her oh dollar workouts like how did you like when i know you started after Hailey like we talked a little bit about that and you know from your perspective like as a parent watching her workout what was that like </p> </div> <div data-rss-type="text"> <p> Marybeth Costello 6:04 <br/> yeah so because of her age i didn’t feel comfortable just leaving her at the gym you know and nobody ever made me feel uncomfortable about being creepy mom on the sidelines watching the workouts you know i did go for walks just so i wasn’t constantly i walked around that you know that rode around the gym and around like multiple times that we’d only see </p> </div> <div data-rss-type="text"> <p> Michael Collette 6:25 <br/> The CFP mile is what we call it that one yeah it goes all the way around it’s a little it’s like 1.2 miles little bit longer as everyone complains as longer than a mile we call him out but yeah CFP Mile. </p> </div> <div data-rss-type="text"> <p> Marybeth Costello 6:35 <br/> yep, yep i walked that many times so it was it was neat seeing it just because you know even though my oldest daughter did it i still didn’t really know what it was all about i just knew that was like weightlifting and other stuff and i know people are always like crossfit mindset and if you’re a crossfitter and i don’t know so but um for me i think it was good so i was watching her do it and then there’s also another woman there that was older than me and seeing her do it and just seeing how christina would like modify it for hayley and then watching how the other woman just did what she could and nobody was being disrespectful or calling him out on it was just you know so it made it feel really welcoming and it wasn’t like all these buff guys and girls that were you know it was like everyday people so it just made it seem like it was more approachable because i don’t know if she hadn’t been doing it first and me watching if i if this is something i would have chose to do um so in november you had that really great gift certificate the holiday card mm hmm and i was like alright i’ve been kind of thinking about it since like october and the deal came and so i asked haley though i was like haley what do you think like i’m really kind interested in trying but you know how do you feel can i come work out with you and she gave me the okay so because i wanted her to still have her thing and i didn’t want to like take it over but um </p> </div> <div data-rss-type="text"> <p> Michael Collette 8:03 <br/> mom asking you for advice that’s pretty awesome </p> </div> <div data-rss-type="text"> <p> Marybeth Costello 8:06 <br/> yeah well you know like this was her thing and i just wanted to do it with her and but i didn’t want to make her uncomfortable if i was there you know so yeah so in november i took the plunge and here i am. </p> </div> <div data-rss-type="text"> <p> Michael Collette 8:21 <br/> so awesome so what’s so for both of you guys what’s been like the i guess the well we talked a little bit about like some misconceptions but what’s been like your favorite part about like the gym or the workouts are kind of anything as it relates to cross what’s been like your your favorite thing Hailey why don’t you start </p> </div> <div data-rss-type="text"> <p> Hailey Costello 8:44 <br/> um, ah I don’t know i like that um everyone’s like really nice and so even though i’m a lot younger it’s not like they underestimate me a bunch or anything they’re not like wow you can lift more than like 10 pounds or something not that anyone would say that but um i like that everyone’s really nice and it’s an honor i’m like the coach Christina who ipg workouts he’s really helpful and makes it so that i can do a great thing in the workout or that i can do something that will at least give me like the same result as the workout or similar </p> </div> <div data-rss-type="text"> <p> Michael Collette 9:30 <br/> that’s great yeah, Coach christina would love to hear that she’s gonna she’s looking forward to this conversation by the way. </p> </div> <div data-rss-type="text"> <p> Marybeth Costello 9:35 <br/> yeah no we’re definitely a big fan of hers i think she’s been great with haley from the get go she was her virtuosity trainer and just made her really comfortable i was really glad that she got paired you know not nothing against guys don’t me but you know the girl and you know she got really comfortable and it’s hard to get haley not to do any like to do any other workout except the 5:30 with christina so </p> </div> <div data-rss-type="text"> <p> Michael Collette 10:02 <br/> That’s great, everyone has their favorites it’s okay because she’s seen yeah </p> </div> <div data-rss-type="text"> <p> Marybeth Costello 10:06 <br/> i’m sure everyone else is great you know nobody i can’t complain about anyone everyone’s always been super nice so but i kind of agree with Hailey like with the aspect you know nobody looked down on you they’re all so supportive and you know you see people modifying things and at the end of the workout everyone’s still like great job you know it’s not like well you didn’t do it rx or all this all the lingo lingo that you had to learn and i’m still learning everybody really cheering each other on and it’s nice like a supportive group so </p> </div> <div data-rss-type="text"> <p> Michael Collette 10:41 <br/> it’s all relative take pride in the effort and speaking of the lingo i’ll send you another email it gives you a breakdown of all the acronyms in case you want a little cheat yes i do have i do have a blog post about that so i love you guys perspective i think a lot of people will appreciate hearing that too because you know there is a misconception sometimes it also depends on like the gyms that you go to and stuff like that and you know really you know i i personally really appreciate that that feedback and that’s the way you guys feel because that’s the environment that we’re that we’re looking to to create in the family environment the family culture that means a lot to us so it’s just so awesome and you know another thing that’s really awesome is the prototype open that you both are participating in we’re just we just finished up week two now like it that’s another level of intimidation right do this right so you guys are constantly getting outside your comfort zone and doing those things i just i love that can you guys talk a little bit about the Prototype open why you guys decided to sign up why are you doing it and like your experience so far </p> </div> <div data-rss-type="text"> <p> Marybeth Costello 11:57 <br/> do you want to say something first </p> </div> <div data-rss-type="text"> <p> Hailey Costello 11:59 <br/> sure, um, well one thing that really made me want to is that a star wars themed cuz i love star wars </p> </div> <div data-rss-type="text"> <p> Michael Collette 12:09 <br/> we’re all nerds at Prototype so it’s okay yeah </p> </div> <div data-rss-type="text"> <p> Hailey Costello 12:13 <br/> um and then i didn’t really exactly understand what it was at first so i figured why not try it if it’s like too much and i guess scaled back and then and so that’s why i was like sure why not sign up </p> </div> <div data-rss-type="text"> <p> Marybeth Costello 12:30 <br/> yeah no i went and asked christina specifically i’m like alright these these workouts are gonna be friday that’s like haley haley’s very specific she likes monday and friday because she thinks it’s a good amount of time in between workouts and not too long from friday till monday again so we typically do monday through friday night and more rest time yes optimal rest time but i went to christina specifically i was like i’m the open workouts you think like i’m really new and she was like no go for it she’s like they’re gonna modify if you need it like it’d be great the as much or as little as you can do and so i was like all right and like i said star wars themed really got haley excited for it so we’re like alright let’s try it and see how it goes um the the first workout came out and i just remember seeing that going oh my gosh i don’t know what i signed up for um i can’t do double unders but i did single unders i have to say my old school jump rope from elementary schools kicking that wasn’t as bad so that was good but yeah it was kind of scary but we did the first one i was like alright that was pretty cool then the second one came out i was like oh my god this is just getting worse but i made it further than i honestly thought i would and you know hey that works for me my are older my older daughter is doing it too at her gym so the first week i thought this was great she scaled it the same scales i did and she only beat me like by three reps and for someone who does crossfit and then have their mom who’s pretty new at this you know only get have her beat me by three reps was like pretty awesome she totally kicked my butt the next week but that’s okay </p> </div> <div data-rss-type="text"> <p> Michael Collette 14:16 <br/> that’s okay it’s the friendly competition component of this </p> </div> <div data-rss-type="text"> <p> Marybeth Costello 14:19 <br/> it’s neat though cuz she’s down in south carolina and we’re here and we’re doing the same workout which i just it gives us an extra connection and something else to talk about which is i like it so that’s an added bonus for me with the open which i didn’t realize she was doing it too and so that really i don’t know i just i liked that we have that extra bonding even though we’re like 900 miles apart or whatever it is to south carolina </p> </div> <div data-rss-type="text"> <p> Michael Collette 14:44 <br/> that is another great benefit to be able to do that when you’re in massachusetts using south carolina but another thing i found your shirt at the gym scene got that on friday sorry total side note another Thing is, you mentioned double unders. And some of these like exercises that are cheating. So not only is it challenging to remember the name of them, because there’s so many double unders are typically one of those movements that a lot of people are challenged to get struggle with. Right? But you know, you get your first one is like, Oh my gosh, have you guys had any moments like that? Like our Do you have any goals or things that you want to like that you’re working towards? or anything like that? Or? Or any, anything along those lines? </p> </div> <div data-rss-type="text"> <p> Hailey Costello 15:30 <br/> Um, pull up, pull up? Yeah, yeah, I won’t be able to do a follow up, because my cousin’s ever pull apart in the garage, and I visit them occasionally hang out, because they’re like, our social circle. And so then, I, whenever I’m there, I would usually like attempt a couple pull ups on it in the garage, and then I would go hang out with them. And so I really want to be able to do a full </p> </div> <div data-rss-type="text"> <p> Michael Collette 15:59 <br/> well, you keep staying consistent and coming in, you’re gonna get that pull up. I know, you are </p> </div> <div data-rss-type="text"> <p> Marybeth Costello 16:03 <br/> know, she’s definitely closer, and she’ll go, when we go over to my sister, she’ll go out and try one out and see, you know, she’s way closer than I’ll ever be. So, </p> </div> <div data-rss-type="text"> <p> Michael Collette 16:15 <br/> um, how about you Marybeth any any goals or anything that you’re working on? </p> </div> <div data-rss-type="text"> <p> Marybeth Costello 16:19 <br/> Um I want, um back towards the beginning when I started, and I only use the little blank products, I attempt in a box jump and I I was totally fine. But I was just like, oh my god, so that like, kind of broke my nerves for attempting box gym. So I guess a goal, even if it’s just the black box to eventually be brave enough to try to do the box jump again. The bigger box. I mean, my knees have been struggling a little bit, you know, obviously, it’s all this new stuff. And so the bigger boxes a little too much, I think for me now, but it’d be nice to eat, you know, even if it’s just on the black small box to be brave enough to do that box jump again. </p> </div> <div data-rss-type="text"> <p> Michael Collette 17:00 <br/> That is fantastic. And you guys are those two goals are very, I don’t know if you guys notice. They’re very common. Because they’re they’re they’re very challenging for everyone. The mental component, the box jump. Especially if you fall I mean, I think we’ve all it’s like a badge of honor. At some point, you’re going to fall off the box. Yeah. And then the Polo. And I love those things. Because those are like, you know, if you don’t do it one day, and then you’re working out and staying consistent, and then you do and then you’re able to do it. It’s that feeling like, Oh my gosh, I did it. And I know you guys are gonna get that. So we talked about the things that you want to get better at what are your favorite thing? What are your favorite exercises? Or favorite movements? Or have we found any yet? </p> </div> <div data-rss-type="text"> <p> Hailey Costello 17:48 <br/> Well, I’m dead this because, like, does like the basic things that you can look like the most that basically. And so I like this a lot. I’m not as big on the cardio part, but I like the assault bike. </p> </div> <div data-rss-type="text"> <p> Michael Collette 18:09 <br/> You Do? </p> </div> <div data-rss-type="text"> <p> Hailey Costello 18:10 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Michael Collette 18:12 <br/> Okay. Now many people say that but okay. Like, yeah, I like that. I like that. </p> </div> <div data-rss-type="text"> <p> Marybeth Costello 18:18 <br/> Yeah. Um, I like the row or I discovered I like rowing. So whenever the row gets pulled out, she does not like the rower. She prefers the assault bike, but I like the rower. And I don’t know, I do like the weightlifting stuff. So I’d like to get some better upper body strength. The deadlift school just because it makes me sound like my numbers higher and I’m staying on par with her. I am actually pretty happy with my jump roping and no, like I said, I’m not the double unders yet. But the fact that I can. I did one of the home workouts, I think was Annie. Yeah. And I strung together. Like, I think I did like 29 just single unders, but I was like, Oh my gosh, you know, it wasn’t like five and then you hit yourself. I was like 29 so I, you know, just get in a good rhythm. So I don’t know I kind of like jump roping again brings back my childhood. </p> </div> <div data-rss-type="text"> <p> Michael Collette 19:14 <br/> You know, what I’m most excited about is a year from now you guys are gonna be able to listen, really listen to this. And I’m sure you guys are crushing a lot of these things that you guys are talking about right now. That’s gonna be that’s gonna be a really cool moment. Marybeth and Haley. I got I got three more questions for you. I’ve loved this conversation so far. It’s so great hearing this hearing this stuff. I got three final questions for you. All right. All right. So Hailey, you’re gonna answer first then then mom can answer Second. Okay? So number one is what is your favorite movie? Your favorite TV show of all time and on it. In addition to that, what does it show that you’re binge watching right now or Currently? </p> </div> <div data-rss-type="text"> <p> Hailey Costello 20:06 <br/> that is a hard question </p> </div> <div data-rss-type="text"> <p> Michael Collette 20:08 <br/> movie TV show and what are you bingeing? You can start with start with any any, any in any order. If you want to defer to mom so you can think a little big and defer to mom too. </p> </div> <div data-rss-type="text"> <p> Marybeth Costello 20:22 <br/> Oh, no. Oh my gosh. Um there’s been a lot of TV watching over this past year just because there’s not much else to do. Um, I really, I guess I’m just gonna do my nerd card and the original Star Wars like, for the entire ship tree? Well, I really like Empire Strikes Back is probably one of my favorites. So I, I will say any, any of the three original Star Wars, or Empire Strikes Back, I don’t know the whole </p> </div> <div data-rss-type="text"> <p> Unknown Speaker 21:02 <br/> You can’t go wrong with any of those. </p> </div> <div data-rss-type="text"> <p> Marybeth Costello 21:06 <br/> um, I guess one of my favorite TV Shows of All Time is Gilmore Girls, Haley. And I watched that together, my sister watches it, you know? So that’s like, I watched it originally when it came out one episode times, and now like she just couldn’t binge watch a season. I’m like, I can’t wait a week for the next episode. And I know currently I’m watching. Well, I binge watched on all time. I kind of like crime shows, but I like the more lighter side crime shows not CSI. That’s too much. So I did death in paradise. And I’m currently doing Almost paradise. So they take place on an island and you get the ocean views along. Yes. us which doesn’t make me at the beach but makes me feel closer to the beach. </p> </div> <div data-rss-type="text"> <p> Michael Collette 22:00 <br/> It’s feeling like you’re getting close to the beach rather to Okay, that’s great. So Hailey, we got some? </p> </div> <div data-rss-type="text"> <p> Hailey Costello 22:07 <br/> um, man do the movie last cuz I there’s so many movies. Um, one of my favorite shows is Brooklyn nine, nine. I’ve won. I’ve seen every episode like a million times. Because it’s just so good. Because it’s another like, cop show. But it’s like a comedy. And it’s really funny. Um, a show. I’m watching right now. I was watching. I’m watching Fresh Prince of Bel Air. I was just watching. </p> </div> <div data-rss-type="text"> <p> Michael Collette 22:40 <br/> actually very cool. throwback. </p> </div> <div data-rss-type="text"> <p> Hailey Costello 22:45 <br/> And favorite movie. Um, there’s so many good ones to choose one of the top ones. That’s Yeah. So I can’t even really think of any movies i’ve watched And oh, um, I really like once upon a Deadpool because it’s the only Deadpool I can watch. </p> </div> <div data-rss-type="text"> <p> Michael Collette 23:21 <br/> Great. Yeah, I was gonna say I don’t watch real Deadpool yet. You know, a few years but once upon a Deadpool okay. </p> </div> <div data-rss-type="text"> <p> Hailey Costello 23:29 <br/> It also has like Princess Bride stuff cuz it has Fred Savage from Princess Bride as like the beginning scenes. </p> </div> <div data-rss-type="text"> <p> Michael Collette 23:36 <br/> Yeah. That’s awesome. Okay, we got two more questions, right. Next one is a favorite musician or music artists band. What’s your favorite of all time? Favorite musician. </p> </div> <div data-rss-type="text"> <p> Hailey Costello 23:50 <br/> One of my favorite bands right now is AJR. </p> </div> <div data-rss-type="text"> <p> I Like AJR they’re great </p> </div> <div data-rss-type="text"> <p> Yeah. </p> </div> <div data-rss-type="text"> <p> Michael Collette 23:56 <br/> Uh, Huh. </p> </div> <div data-rss-type="text"> <p> Marybeth Costello 23:58 <br/> Huh. Mostly I listened to whatever she’s been playing. So I don’t really get to pick my own but we go old school then. Like, I’d have to say like Guns and Roses with probably, you know, she’s been playing, throwing back to a lot of stuff I listened to so it’s like, Oh, I love this song. Oh, this is another good one. So it’s music is awesome. It is </p> </div> <div data-rss-type="text"> <p> Michael Collette 24:21 <br/> very true. I had one of those moments when I was when I was a kid. I my my stepdad I remember like listening, and like hearing like Led Zeppelin for the first time. And I remember saying to him, Hey, Bob, have you ever heard of Led Zeppelin? And I think he just shook his head and like walked away. Yeah, you know, it’s one of those things. Okay. Yes. Last question. What is your What’s your favorite thing? What are you guys favorite thing to do when you’re not, you know, working or working out at the gym. What’s your guys favorite activity to do? hobby. </p> </div> <div data-rss-type="text"> <p> Hailey Costello 24:54 <br/> Um, I like I like to watch TV. i also like to like a draw or saying or just listening to music </p> </div> <div data-rss-type="text"> <p> Marybeth Costello 25:08 <br/> yeah i like to paint so i one of my things i picked up over quarantine i’ve always painted with acrylics but i got a watercolor box so i started doing watercolors last summer and so i like to paint when i have some free time </p> </div> <div data-rss-type="text"> <p> Michael Collette 25:23 <br/> did you paint that behind you? </p> </div> <div data-rss-type="text"> <p> Marybeth Costello 25:24 <br/> i did not that is i didn’t </p> </div> <div data-rss-type="text"> <p> Michael Collette 25:28 <br/> well that’s an awesome hobby i wish i had those skills i don’t have those skills at all it sounds like you guys are on the creative side </p> </div> <div data-rss-type="text"> <p> Marybeth Costello 25:33 <br/> yeah, We both sing </p> </div> <div data-rss-type="text"> <p> Michael Collette 25:38 <br/> Oh that’s awesome! yeah um well haley marybeth i want to thank you guys so much for being part of the community conversation it means so much to us at pro theme is a lot to me and that everyone who’s listening right now thank you for tuning in and watching remember every week we’ll be releasing a new community conversation with a new guest to get your week started so to be the first to know when a new comedian conversations posted subscribe to our youtube page we’re also on spotify and also subscribe our daily brief newsletters ones that mary beth was talking about those emails you get every day these days also posted in our community members only club on facebook so if you’re a member at prototype and not in that for some reason just let us know i’ll get you in and then lastly if you’re interested in being on the community conversation just us message we’d love to have you so until next time thank you everyone </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-12-the-community-conversation-marybeth-and-hailey-costello-stronger-together/"> Ep 12: The Community Conversation-Marybeth and Hailey Costello (Stronger Together) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 28 Mar 2021 14:03:00 GMT http://www.prototypetraining.com/ep-12-the-community-conversation-marybeth-and-hailey-costello-stronger-together/utm_sourcerssutm_mediumrssutm_campaignep-12-the-community-conversation-marybeth-and-hailey-costello-stronger-together thumbnail http://www.prototypetraining.com/week-2-and-21-2-the-prototype-open-recap/utm_sourcerssutm_mediumrssutm_campaignweek-2-and-21-2-the-prototype-open-recap The Prototype Open has certainly picked up and we are through WEEK 2 and it was an EPIC week of action!   To check out the breakdown and overview of Week 2, you will want to check that out below as we have all the scores, highlights, and stats that will certainly blow your mind! The post Week 2 and 21.2: The Prototype Open #Recap appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> <b> The Prototype Open has certainly picked up and we are through WEEK 2 and it was an EPIC week of action! </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> To check out the breakdown and overview of Week 2, you will want to check that out below as we have all the scores, highlights, and stats that will certainly blow your mind! So scroll down and check it out! </p> </div> <h4> Prototype Open Challenge 2.2 </h4> <h4> Here was Challenge 2.2: </h4> <div data-rss-type="text"> <p> This challenge had levels to it so EVERYONE had the opportunity to participate and earn points for their team! </p> </div> <div data-rss-type="text"> <p> <b> Here are some pics from Challenge 2.2: </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/161781649_10219698503837070_3495278420200693314_n.jpeg" alt="A woman in a green tank top is standing in front of a treadmill." title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/161934636_1629237984133387_7429572067484571974_n.jpeg" alt="A person is wearing an apple watch with a dog in the background." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> And here were the results from Challenge 2.2! </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/Screenshot-2021-03-23-at-9.57.03-AM-1015x1024.jpeg" alt="Chewbacca has 84 points in the light side and 90 points in the dark side" title=""/> <span> </span> </div> <h4> Prototype Open 21.2 </h4> <div data-rss-type="text"> <p> The Prototype Open follows the  <a href="http://games.crossfit.com/"> CrossFit Games </a>  Open workouts as they are announced every Thursday night at 8 pm ET. The difference is we have created an Intramural style event which is now going on for the past 7 years that allow all of our members to participate and contribute to a team to crown The Prototype Open Champion! </p> </div> <div data-rss-type="text"> <p> 21.2 was a #Repeat CrossFit Open WOD AND it was a lot harder than I remember it… thanks <a href="https://www.instagram.com/thedavecastro/?hl=en"> Dave Castro of CrossFit HQ. </a> </p> </div> <div data-rss-type="text"> <p> It was a repeat of 17.1 which involves Dumbbell snatches and burpee box jump-overs and it was one of those workouts where you put your head down and work! </p> </div> <div data-rss-type="text"> <p> The great thing about this year’s CrossFit Open is that they have multiple versions of the workout that have made it incredibly more inclusive to people, especially since we have been living in a year where many people couldn’t come into a gym. </p> </div> <div data-rss-type="text"> <p> Here was the workout in case you missed it: </p> </div> <div data-rss-type="text"> <p> After the announcement of 21.2, our captains stepped up and went head to head after the LIVE announcement, and let me tell you they did not disappoint! They went LIVE in our <a href="https://www.facebook.com/groups/486417358122648/"> Members Only Group on Facebook </a>  and got after it!! </p> </div> <div data-rss-type="text"> <p> <b> Shout out to Dan McCarthy, Captain of The Light Side, and Nicole St.Pierre, Captain of The Dark Side for going head to head to earn some extra points for their team! </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/Screen-Shot-2021-03-23-at-9.50.58-AM.png" alt="A man and woman are doing exercises in a gym on a zoom call." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> After the head-to-head battle royale, everyone got a little less sleep due to the stress that the Open creates. But it’s ok because the house was PACKED at every class on Friday (packed for COVID…) and nearly EVERYONE got this workout in! And if they didn’t do it on Friday, they got it in at open gym on Sunday (10am-12pm during the Open) OR at the <a href="https://prototypetraining.com/programs/thrive/"> 8am or 9am THRIVE class </a>  on Monday! </p> </div> <h4> Here are some action shots from 21.2! </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/160577516_2175024232632525_6044873339907298974_o-1024x683.jpeg" alt="A group of people are doing push ups in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Shout out to the kids getting after it Virtually! </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/162606427_10159149123757929_2951302582683302658_n.jpeg" alt="A boy and a girl are lifting dumbbells in a living room." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> And this is how we all felt afterwards… </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/Russ.jpeg" alt="A man is laying on the floor in a gym." title=""/> <span> </span> </div> <h4> Week 2 Passion and Performance Points: </h4> <div data-rss-type="text"> <p> Now, the part you’ve all been waiting for or scrolling for…the results of Week 1! Before you scroll down and check the score, we have to give a HUGE shout-out to a few people who earned some extra points for their team. We call these our  <b> PASSION POINTS. </b> </p> </div> <div data-rss-type="text"> <p> Each week, the team at Prototype selects 1 INDIVIDUAL to receive 5 additional points for their efforts during that week. The passion points are: </p> </div> <div data-rss-type="text"> <p> Shout out to the folks below for earning these points for their team this week! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/1.jpeg" alt="A certificate of most spirit is given to brian dingman" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Additionally, the <b> Top 20 scores for both Men and Women </b> gain an additional 3 points for their teams. These individuals are below! It was pretty balanced between both teams however, the men and the women of The Dark Side took a slight edge this week! </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/5.jpeg" alt="A poster that says top 20 open 21.2 women" title=""/> <span> </span> </div> <h4> Week 2 Final Scores: </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/Screenshot-2021-03-23-at-10.42.36-AM-1024x1021.jpeg" alt="A poster that says prototype intramural open 21.2 results dark side light side 173 142" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Again, it was a battle this week as we had over 94% of the 196 people who signed up for The Prototype Open participate in 21.2!!! But, this week The Dark Side took both 21.2 and Challenge 2.2 and sits on top of the leaderboard! </p> </div> <div data-rss-type="text"> <p> So as it stands right now, the TOTAL SCORING of the Two Teams is below… it’s still close and we do have a lot of time left to earn some points back for The Light Side, it’s still anyone’s game! </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/IMG_2444-1024x1024.jpeg" alt="A poster for prototype intramural open showing the total standing results." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <a href="https://docs.google.com/spreadsheets/d/1rAdZwCkvMxMcmLCSEsS-jKn5cU3Pmn8pIPZMFD9mL2g/edit#gid=246536583"> <b> To see the full scoring, click here! </b> </a> </p> </div> <h4> Now… What do you think 21.3 will be?! Let us know and we hope you are enjoying the 2021 Prototype Open! </h4> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/week-2-and-21-2-the-prototype-open-recap/"> Week 2 and 21.2: The Prototype Open #Recap </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 23 Mar 2021 15:26:00 GMT http://www.prototypetraining.com/week-2-and-21-2-the-prototype-open-recap/utm_sourcerssutm_mediumrssutm_campaignweek-2-and-21-2-the-prototype-open-recap thumbnail http://www.prototypetraining.com/ep-11-the-community-conversation-aaron-hudson-world-traveler/utm_sourcerssutm_mediumrssutm_campaignep-11-the-community-conversation-aaron-hudson-world-traveler Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype. The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 11: The Community Conversation-Aaron Hudson (World Traveler) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/IMG_2337-1024x1015.jpeg" alt="The community conversation episode 11 aaron hudson world traveler" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out  <b> The Community Conversation </b> , brought to you by  <a href="https://prototypetraining.com/"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit Prototype </a> . The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-10-the-community-conversation-dr-dan-fanselow-family-chiropractor/"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> Today’s guest on The Community Conversation is <span> Aaron Hudson. Aaron has been part of the Prototype community for roughly 2 years along with his wife Jan and his two kids, Caitlin and Xander. The whole family does <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> Personal Training </a> with <a href="https://prototypetraining.com/about-us/#meet-our-team"> Coach Steve here at Prototype </a> ! Before doing this Community Conversations, I didn’t know a whole lot about Aaron, that’s why I’m so excited for this CC so you can all get to know him a bit more! Aaron is an awesome guy, incredibly talented, has many skills, wears sweet custom made suits, he’s a huge soccer/futbol fan and Steve is pretty sure he was in a Rock band. We talk all about that in the CC! </span> </p> </div> <div data-rss-type="text"> <p> So, click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on <a href="https://anchor.fm/michael-collette"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Michael Collette 0:02 <br/> Everyone, thank you for tuning in to the community conversation brought to you by protect train systems home of CrossFit prototype. The community conversation highlights a different member of the prototype community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things. We’ve all listen to podcasts and watch YouTube videos that highlight some of the world’s greatest leaders and visionaries. We believe we have some amazing people here at prototype and we want you to get to know them. So to that end, I want to introduce introduce you to our 12 guests, Aaron Hudson. Aaron has been part of the prototype community for roughly two years, his wife Jan and two kids, Caitlin Zander also train a prototype with coach Steve. Caitlin is also one of our interns. Now I don’t know, Aaron very well, but I’m really excited about this community conversation and for you to all get to know him as well. But from what Coach Steve’s told me, air is an awesome guy. He wears sweet custom made suits. He’s a big soccer and football fan. And Steve said he’s pretty sure he was in a rock band as well. So to that end, Aaron, thank you for being on the community conversation. Hudson </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 1:10 <br/> My pleasure. Thank you for inviting me. </p> </div> <div data-rss-type="text"> <p> Michael Collette 1:12 <br/> Yes. So So Aaron, how we start off the community conversation typically just give us like a little bit of background, you know, where’d you grow up? Where’d you come from? Tell us your story. How’d you get involved with training and prototype? all that sort of stuff? </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 1:26 <br/> Okay, yeah. So I grew up a long way away from here in Britain, just outside Manchester, a place called Burnley in Lancashire, which is a working class town. It’s very industrial time. So it’s where parts of the world where the industrial revolution started. And one of the main focuses of the time is really the football club, the Burnley Football Club, which is was founded in I think 1886 still in the same grind, it’s in the Premiership now believe it or not still in the Premiership. But so I as a youth, you know, one day in training down in Berlin. And so that’s what you’re doing the time you play soccer, football, we call it over there. So pretty typical childhood wasn’t that good at school. But, you know, managed to, I decided I think as I got a little bit older, I decided I wanted to move away from the north of England, I love it still, it’s in my DNA. I you know, it’s it’s where I’ll have my ashes scattered over the the Moore’s there. It’s a bit like weathering heights there. You know, you can imagine the dark satanic malls and so that’s that’s where I feel most at home, but I wanted to get away and so that I went to to Sheffield University. So I did a degree in biochemistry, and then a PhD in molecular genetics and protein chemistry. So I was there for a long time over and as the that’s the other side of the Pennine, so down the backbone of England, you’ve got this, this set of hills called the paradigms and on one side, you’ve got Yorkshire, sorry, one side got Lancashire on the left on the west on the east. You’ve got Yorkshire and that’s the the War of the Roses if you remember. So it’s it’s going from Lancashire to Yorkshire was a big thing back then. So So yeah. Then I, after university I went to well, actually University. And prior to that I spent some time working in France, just decided that I wanted to go to France. So I hitchhiked around around France I was when I worked in factories, I taught tennis. I was a shepherd for a little while as well, just trying to make you know some money. Let’s speak French. And then so then after university work during the holidays in France and Switzerland, after university then got a job in Manchester in England in a scientific company, scientific instruments, make something called mass spectrometers. And I’ve been in that industry ever since for about 20 years. And in 2006, I came over to America. We are now American citizens as well. So I’ve got dual nationality like the rest of my family. And so since 2006, I’m yeah, an American citizen and Yeah, a little bit over here. I feel I don’t know, I probably, you know, I’m not American, but I’m not British anymore, either. So it’s a bit of a cross between the two. </p> </div> <div data-rss-type="text"> <p> Michael Collette 4:34 <br/> What’s been the biggest difference or transition? It sounds like you’ve kind of moved around a little bit. You obviously grew up in Britain went to France, which I would love to hear more about that because that sounds awesome. And then to America, what’s been the biggest differences are like how would you explain that or describe that? </p> </div> <div data-rss-type="text"> <p> Unknown Speaker 4:53 <br/> Yeah, it’s interesting. I sleep. You know, when I was in the north of England, this is a small-time. In the north of England, and as you’re growing up, you think you know what those people in Yorkshire, you know that they don’t really know why those people in Yorkshire, they, you know, they’re really strange people then you go to Yorkshire and it’s the north of England you say, you know what North of England is great size of England. I don’t like the London is London is a real strange breed. And then you know, my best friend at university is a London I go down and see see the guy and and so you think well, Britain is great, but France, the continent, Europe, you know, they’re in this strange, they’re foreigners. And then you go and live there and they’re not right. So you get this constant expansion. And probably at that point, I’m thinking, you know, what, the Americans Oh my god, Disneyland and I think it was, was the guy george bush at the time, you know, say, Oh, my God, the Americans are so strange. And then I come and live here and and they’re not and everybody’s just people. And so I think there are changes and nuances in the culture. Even when I go to China, I travel a lot with my job tried China, Japan, changes in the culture and the food and that people are just people really and trying to earn a living and raise a family and anything, there’s there’s pros and cons everywhere kindness and you know, bad stuff everywhere. So I don’t know, I think once you get over the cultural stuff, and like, you know, tomatoes, tomatoes, and all that it’s, there’s no difference. The world is a small place. </p> </div> <div data-rss-type="text"> <p> Michael Collette 6:33 <br/> You mentioned you travel a lot for work and different like food and stuff we’ll talk about let’s talk about like all the places that you’ve been, or what’s like your favorite place that you’ve traveled and maybe talk a little bit about your time in France, you said you learned to use Yeah, the French fluently. </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 6:50 <br/> I was at a time Yeah, had to be I was I must have been 17 or 18 years old. And I just decided I’d go and live in France. And I go school French, which is, you know, let me tell you, it doesn’t really do a lot for you. I think I would probably say the monkey is in the tree, you know, from my my French. But that doesn’t really get you very far. And so, but yeah, just hitchhiked around France and worked on campsites over there as well. There’s a company at the time called your account. So they have these tents and mobile homes that were in different places, campsites in France. And so as a young guy, I could go over there and work on the campsite for six months at a time. And that’s great, right? you immerse yourself in a different culture. And I always hard right, I think I learned a lot at that point by myself and about, you know, being been lonely as well, we’ve been in a foreign country that you don’t really speak the language. So that was tough. I learned a lot by being an immigrant, you know, and that that’s probably relevant today, as much as if it was then how hard it is to come to a foreign country, and to fit in. So worked on at the campsite over there for a long time with in Switzerland, in a place called a roller, which is a small ski village, right at the top of, I think the only glossier, you can get to in Europe, it’s down in the south of Switzerland. And, and so you it’s, it’s probably about an hour’s drive from the closest village, and you get up there. And so I was just Hotel in winter, I didn’t winter, I did it in summer as well. Learn how to scale, which is not you know, British people don’t really know how to ski in general. So that was always a first for me. Yeah, what else can I tell you? I said, and just learn the culture and love the language. I was pretty fluent at that point. But that’s 30 years ago. So I’ve, I still speak a little bit of it, but I’ve lost a lot of it. Because then you bounced around for work like two different countries. </p> </div> <div data-rss-type="text"> <p> Michael Collette 9:02 <br/> So what’s like been your favorite place that you’ve traveled to? </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 9:05 <br/> I guess, like in general. I love Japan. I really do love Japan. It’s just amazing. So culturally different. But there is a real respect and kindness there with the people and they’re very meticulous, very clean, very ordered. And so I think as far as a totally different culture, that’s the one that I liked the best. The food’s great, obviously, although there’s some things that I’ve eaten that probably not that great. I think the worst one was raw fish liver, that I drunk from a glass. So that that’s probably not something I’m going to repeat on advertising. And that Yeah, yeah. But China or China, I think some great places in China as well. I’ve traveled extensively throughout China, again, so you know, it’s you. Got to really, you just got to immerse yourself and have curiosity. You know, if you go there, I’m going to do is eat McDonald’s, you know, what’s the point? Right? I think you’ve got to go and have an experience and try and immerse yourself in the culture. So I’ve eaten things that I probably shouldn’t have done over there you know, ducks heads and beaks and chicken feet and you know, lots of stuff like that. So China’s great. But also been, India is fantastic. I love India as well. Although that I I’ve been really ill in India, I made the classic mistake, right? So I’ve been in India for about two weeks, I went around. And when you go over on business there they they look after you, right? They know that you don’t have the right immune system to deal with it. So they’re very careful. And it’s being chauffeured around and driven rain, I think. I can remember this was I think it maybe Delhi or Mumbai. And then the last night we were it wasn’t going to the airport, but I think it was like later on I thought you know, I just parked the car. And I kind of got into the Indian experience. And there’s this this street seller by the side of the road. I mean, it’s like I’m worried I’m it’s even madness just telling you about his neighbor. So he got this this bowl of masala milk, which is by you know, yard and a half six foot diameter of a circular thing. He’s got his masala milk that is, you know, stirring, and they got some spices in it and things. And I thought, Oh, that looks really nice. So, you know, I had a bit of that and drank it again, a couple of rupees, drank it, and then got on the plane and got back home and had to go to hospital. I mean, distant through that works. I was on a drip. Yeah, it just absolutely madness. But India is a funny place. Because it’s, it’s just such a dichotomy of wealth and poor, right. You don’t know poor until you’ve seen children begging in the streets with limbs removed. And, you know, it’s just, it’s brutal. It’s so brutal to go on to see, you know, so you come out of a five star hotel, and then there’s, you know, somebody dying on the street close by. And suddenly the first time I went 20 years ago, it’s obviously improved a lot since then. So that’s India are also all throughout Europe, Europe, Europe’s great. You can you get a lot of different experiences very quickly. And you can I went into railing around Europe as well. So you can actually get on the train. Overnight train wake up the next morning and like you’re from, I think you go from Germany to Turkey or something or Croatia. And, and, you know, again, that’s just like totally different countries. Russia, I went to Russia, actually as well. That was a long time ago </p> </div> <div data-rss-type="text"> <p> Michael Collette 13:18 <br/> Was this all for work or was This is just for pleasure. Just travel </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 13:26 <br/> Mainly work. I think this was the route when I went to Russia was an exchange trip. But this was, this was a strange one because this was before this, this was just after perestroika, which was later the fall of the Berlin Wall. And you know, as the Soviet Union was collapsing, might have been about after nine, early 90s or something. And and so this, you probably don’t remember this, but there was a guy called Boris Yeltsin. Who was what was there I’ll mess this up because I don’t remember the history but he was like the the revolution, right, the social revolution trying to get capitalism back in after Mikhail Gorbachev. And so there was some kind of revolution where the Kremlin was stormed, and there are the guns and they were firing guns and things and Boris Yeltsin stood on this tank outside the Kremlin and declared independence and I was I went two weeks after that, I didn’t know either I was going to go on up because he was we you know, we’re all going live we were going to Russia. And and then we finally you know, what are we going Are we not going and we went and we actually went to the Kremlin and there was still people camped outside the Kremlin part of this. This you know, Oak rising and, and there’s bullet holes and on the Kremlin walls and things and under the guy that was taken out. was an exchange trip. He’s like, just don’t say anything. Right? If you’re not rushing, you’re in trouble. So just don’t say anything. And at that point it was no, it was nothing in the shop. So I was a millionaire over there because of the the ruble had crashed. And I was a student at a time. And there was nothing to buy. All I could do is buy these matryoshka dolls, you know, the the next year. So I had like, dozens of Russian hearts. And that’s like, that’s all I could buy in Russia. At that point. You walk into the shops, and there’s no food or anything. But that was an interesting one as well. </p> </div> <div data-rss-type="text"> <p> Michael Collette 15:34 <br/> So I was gonna say does that make does that make you feel more? like did you fit in? Because you had all the dolls? You had the hats? Did you look more like a tourist? </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 15:39 <br/> Oh, no, it’s </p> </div> <div data-rss-type="text"> <p> Michael Collette 15:42 <br/> so interesting. Because taking this back from what you said earlier, I think I remember you saying something about you’re not you weren’t good at school. But then you went into chemistry and you say, like genetics or so what do you what do you what do you do for work? And since you’ve traveled all over the world, like sounds like you do some pretty cool things. Like what like what do you do? </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 16:06 <br/> Yeah, I so I’m I run marketing and strategy for a company that’s based in Framingham. And this company has analytical science. And so we make a mass spectrometer, which is essentially a weighing scale, but it weighs molecules and quantifies molecules. So we’re the world leaders at quantifying molecules, which you might say, well, who on earth wants to do that? But But when you think about it, so why do you want to quantify a molecule? Well, you food testing, safety of the food, how many pesticides are in in the food, what pesticides are in there, for drugs of abuse, testing, clinical testing, right? If you want to know, if you do a wellness test, you want to take, you know an armful of blood at the doctors, they do a test on you, they want to know what the biomarkers are in there for specific diseases and things. And, and so we can use our equipment to do that. The Cancer Research, if you want to quantify the molecules, right, so if you think about, so if you think about the different molecules in your body, there’s only five types of molecule in your body, you’ve got DNA, you’ve got RNA, you’ve got proteins, lipids, and metabolites. And, obviously, your muscles are made up of proteins and your metabolites, steroids and things and signaling molecules. But it’s essentially just those five things. And so when you want to, and, and so our focus is really around precision medicine, and around trying to improve both the diagnostics part to get more accurate diagnostics, and then more accurate therapies associated with that, including things like immunotherapies for the new types of biologic drugs, and things like the RNA vaccines as well, that they’re using for COVID. So all of those things, all of that scientific research is predicate on how on the foundation of being able to quantify molecules. And so our systems are the ones that do that. That’s an IRA, marketing organization marketing strategy. </p> </div> <div data-rss-type="text"> <p> Michael Collette 18:20 <br/> That’s fascinating. And this is right out of Framingham. </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 18:24 <br/> It’s a multinational company. And so it’s about a billion dollar corporation. And we’ve got places all around the world. But that in turn is part of a bigger company called Danaher. Danaher is probably the biggest company you’ve never heard of, in America. And so that’s I think it’s about a $60 billion company. 60,000 people work for it. And so there’s different operating companies when within Danner things like companies like like my cost microscopy that does the microscopes that research microscopes, Beckman diagnostics, that does the diagnostics in hospitals, interesting ones, a couple of companies. One is called sefid, which is a molecular diagnostic company. And that’s one of the companies that’s doing the COVID testing. Those are the COVID tests that you can get for the diagnostics, as well as Beckman IDT integrated DNA technologies is another one. That’s the one that makes all these primers for the diagnostic tests that go into all the different diagnostic tests. So yep, so I’d say it’s kind of analytical, Life Sciences, that’s the business that I’m in. </p> </div> <div data-rss-type="text"> <p> Michael Collette 19:41 <br/> So that’s super important, especially with everything that’s going on and with the pandemic and COVID and all that sort of stuff. Your industry and what you’re doing some important stuff, but you’ve seemed like you’d have to travel a lot but I assume that that was affected how is your and what you do been affected by everything going on? </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 19:59 <br/> Yeah, I’ve beensat at this desk for a year now, I’m not like </p> </div> <div data-rss-type="text"> <p> Michael Collette 20:02 <br/> It’s an awesome desk, you got a great set up </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 20:05 <br/> I made it. So that’s one of my hobbies, right the bookcase and everything. </p> </div> <div data-rss-type="text"> <p> Michael Collette 20:10 <br/> You made that whole thing behind you. </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 20:12 <br/> Yeah, on the table, you can’t see the table, but I made the table as well. So I said the pandemic, I was just thinking, you know what I need? I need a better hobby. I can’t do a lot of other things. So I chose woodwork. And </p> </div> <div data-rss-type="text"> <p> Michael Collette 20:23 <br/> so how do you learn so you just you just are you just by nature? Did you just like how did you get </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 20:28 <br/> YouTube! YouTube! </p> </div> <div data-rss-type="text"> <p> Michael Collette 20:29 <br/> Isn’t YouTube great. You can learn anything, you can learn anything and you get a you can get a degree on YouTube basically, I really that’s awesome. So you just basically use like your any free time and trying to do traveling, all that sort of stuff. And that’s what you said. You’d made the whole setup behind you what else and you said you made your your desk and </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 20:48 <br/> a table. I made bookcases. I made a swing. What do you call it? porch swing by side. </p> </div> <div data-rss-type="text"> <p> Michael Collette 20:57 <br/> If My wife hears that she’s going to be so pissed at me. She’s like, why aren’t you on that one to figure out all that stuff. While we were in </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 21:02 <br/> Mike What do you been doing with your life? all been doing? I guess </p> </div> <div data-rss-type="text"> <p> Michael Collette 21:05 <br/> I’ve just been where I just I guess I’ve just been working out. Which brings me to my next question. How did you get get involved and start working out at prototype? And how did you like find Steve and like how did that whole thing that’ll happen? </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 21:19 <br/> Yeah. So I’ve been sporting all my life really obviously played in a lot of soccer. And I’ve been injured a lot on my life as well. bad knees and bad backs and things. And it’s why did I miss the some stay? I used to coach with Steve. Steve coaches soccer. Yep. And and the local community comm company called best best, best FC yet. Yeah, Best FC. So he was I was actually coaching the team. And Steve came along and took all the credit for the hard work that I’ve done. </p> </div> <div data-rss-type="text"> <p> Michael Collette 22:02 <br/> I hope he’s listening to this, right now </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 22:03 <br/> I got demoted to assistant coach at that point. But now we work together for a little while coach, any coach and my daughter played on that team as well. And so then I assume the natural progression for my children, Xander and Caitlin to get some private coaching with him. Because I have, you know, I, the stuff that you guys do didn’t really exist when I was a kid. And so you just get thrown outside run around kickable. And if you got injured, you just rest up. So this this whole thing around Strength Training and Fitness and yeah, it didn’t exist, but I really think it’s so important. It’s not just about you know, getting an education at school is to get and getting your body right and building your body and ensuring that you’re gonna have a healthy life, you know, you’re 90 years, whatever it is of, of healthy life. So I we, you know, Steve was saying, well, you got the train in there and I 100k to go along to it, they’d love to, then my wife started doing it as well. And then hey, you know, Steve persuaded me to do it as well, which I’m grateful for actually because I still play soccer. I still but I played Concord united, New England over the hill league is unfortunately called so it’s called. </p> </div> <div data-rss-type="text"> <p> It’s called the New England over the hill league. Yeah, which is really insulting. It’s still a pretty high standard you go you’ve got a lot of ex pros and semi pros plan and a lot of the safe Americans are just far too good. And so to keep the I just got to keep strengthen the fitness up these days. It’s not enough just to turn up on a Sunday morning and kickable by. So he doesn’t mean that and I’ve noticed the difference. I think you know, certainly that he’s very knowledgeable, right? Because he played soccer himself so he understands what the the you know, the stresses that are on the body and how you need to build up a different model to support not getting injured. </p> </div> <div data-rss-type="text"> <p> Michael Collette 24:23 <br/> Yeah, the sports performance side the injury prevention side then just the general fitness of life. So it sounds like a lot of your training goals around you know, because I know you mentioned like, knees and you’re injured a lot sounds like a lot of </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 24:40 <br/> I’ve broken every bone in my body and yeah, and just play soccer. It’s bad knees bad everything. This has really helped me I’m probably I’m not as obviously not as used to be on getting on I that I probably not as not as in pain as much as I used to be. </p> </div> <div data-rss-type="text"> <p> Michael Collette 25:00 <br/> That’s a positive man. Yeah, that’s Yeah, buy a table you can get, you can go out and play soccer and play it, you know, at a relatively competitive level. And so is it like every every week, every night, every Saturday, you guys are going out and playing a few games or one game or like, how does how does the league work? </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 25:17 <br/> it’s a league. It’s a league. There’s a league in the spring, and then the fall as well. I think it’s about 10 games in each of them. And, and so it’s Yeah, it’s competitive Sunday mornings, we got to get up early on Sunday morning and travel. throughout, how far do we go?, we guys like within 50 or 60 miles north of Boston as well, Cambridge. So the number of teams around this area, I think it’s pretty big. I think it’s the biggest league in the US actually, really is the New England league. Yeah, there’s, there’s 10s of 1000s of people that play and hundreds of clubs with multiple different divisions. Were in the top division. But yeah, there’s a lot of different divisions there. And it’s, I mean, I applaud the people that keep that going, because it’s hard work. Especially with COVID as well. We we played in the spring, and we had to play with masks on which is hard. It’s even harder with masks because you’ve not only got your cardiovascular, right, you’re running and you can’t breathe properly. But when you when you’re playing soccer the balls at your feet, and you cannot, you can’t actually the mask is precluded, and you’re looking at your feet as well. So yeah, he wasn’t pretty. But hey, we had some fun. You’re still able to do it. Right? I’m still able to do and that’s the estimate. </p> </div> <div data-rss-type="text"> <p> Michael Collette 26:39 <br/> That’s the benefit there. I am, like fascinated by all this stuff that we’ve been talking about the travel, work, soccer, all that stuff. I got a few more questions for you here. Aaron, this Jr. This is our Spitfire round. Three questions. Number one is what’s your favorite movie? slash tv show of all time and doors are going to be one of both. And then in addition to that, what are you currently binge watching right now everyone’s binging something? </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 27:09 <br/> Oh, Goodfellas. Goodfellas favorite movie? Oh, yeah. </p> </div> <div data-rss-type="text"> <p> Michael Collette 27:13 <br/> I just watched that again. The other the other day. fantastic movie. </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 27:16 <br/> Fantastic. Classic. I love it. And what am i binge watching at the moment? Well, this may be a surprise you I’m binge watching a program called pose. Which is? Yeah, it’s on Netflix. It’s by the transgender community in New York in the 80s. And so I it’s why am I doing that? Because I’m, I’m the LGBTQ representative at work. I’m the I’m trying to promote that within our company. And I’ve got an interest and I just I really feel for these, these get these people that are born biologically born into with with one gender and identify as another gender, you know, how hard must that be to try and live your life as something that you’re not so I’m, that’s what I’m watching is posed posb it’s on Netflix, I encourage everybody to watch that as well. And, and try and empathize with, with the transgender community. </p> </div> <div data-rss-type="text"> <p> Michael Collette 28:23 <br/> I’m really looking to that. That sounds great. And that’s fantastic. I did not know that. You were that some of the things you said some of that you’re doing with work and getting that out there. That’s fantastic. A lot of people are going to relate even more after hearing that, especially people in you know, at our community. That’s fantastic. </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 28:39 <br/> Yeah, well, you know, I it’s just got to try, you got to have the conversations and do your best. And I think people are afraid of making mistakes. And I am as well I make tons of mistakes. And but I think if your intentions are good, then then it’s it that’s recognized and you’ve just got to do your best to to build a better community as probably something you can relate to. Right? So prototype, building a community where everybody feels as though they can be their authentic self. </p> </div> <div data-rss-type="text"> <p> Michael Collette 29:12 <br/> inclusiveness is so important to us on so that’s why I love that. Next question, favorite musician, band or whatever of all time, by the way, what’s the thing that I mentioned in the beginning about you being in a band? Is that a real thing? Or is that just something Steve? </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 29:29 <br/> Yep, I was in a band when I was back in England, yeah, tell, talk about that. But then kind of get your let’s go into your favorite maybe or your own favorite. All right. All right. So the band was called next doors cat. And we played weddings and bar mitzvahs and funerals and anything else that people wanted. And yeah, we were bloody awful To be honest, that we enjoy it. </p> </div> <div data-rss-type="text"> <p> Michael Collette 29:56 <br/> What did you play? Did you sing? Are you what it would be? </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 29:59 <br/> I played guitar. I play guitar. Yeah. And bit of backing vocals. We had a singer that couldn’t quite hit the notes or sing into. But it was Yeah, we had our moments he was okay. We did some of our own stuff as well. And but it was you know Rolling Stones clash you know those types of things popular popular </p> </div> <div data-rss-type="text"> <p> Michael Collette 30:25 <br/> Do you still play guitar? </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 30:27 <br/> I’ve not played for a little while actually Yes, word gets on top of it and and family life but I’ve still got a couple days there’s I know also one of my so I used to write songs as well when record songs at a recording studio when I was back in England. And so I need to establish that now. That’s That’s a lot of you. Have </p> </div> <div data-rss-type="text"> <p> Michael Collette 30:49 <br/> You had your own recording studio? </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 30:51 <br/> Yeah, yeah, I built my own recording studio. Yeah, I mean, like, let’s let’s just this is not Abbey Road. </p> </div> <div data-rss-type="text"> <p> Michael Collette 30:58 <br/> Yeah (laughter) </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 31:00 <br/> This is hot this record and this is computer recording. So maybe maybe I’m over selling it as a studio that? </p> </div> <div data-rss-type="text"> <p> Michael Collette 31:06 <br/> No, it’s that’s still awesome. Again, this is uh, this is all this. I didn’t have no idea. This is awesome. So favorite musician or band of all time. Was it Next Doors Cat? </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 31:17 <br/> Radiohead? </p> </div> <div data-rss-type="text"> <p> Michael Collette 31:18 <br/> Radiohead? </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 31:19 <br/> No question. Absolutely. Genius is brilliant. </p> </div> <div data-rss-type="text"> <p> Michael Collette 31:22 <br/> Awesome. I like that. And then last last question here. Aaron. What’s your favorite thing to do when you’re not working? or working out or playing soccer? What’s your favorite? Like? I guess hobby. </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 31:34 <br/> I guess he’s taking everything. That’s those. Those are the things that I do. What else have I got? What’s my favorite thing to do? </p> </div> <div data-rss-type="text"> <p> Michael Collette 31:41 <br/> I guess you could say soccer. I guess it could be Futbol. I’m sorry. It could be football. </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 31:45 <br/> I don’t know. I mean. I don’t know. I don’t. I’ve just got to keep active all the time. I’m always doing something. It’s a it’s probably DIY. I mean, I don’t know why that’s my favorite thing is like what I end up doing? I don’t I My Favorite Things are passionate about my job. Passionate by my family, my sports, my fitness. And yeah, and just and the rest of it is just trying to keep my head above water. But I can’t sit still, right. There’s no i drives my wife mad. I just cannot sit still. So if this if I got 10 minutes, I’m kind of looking at my phone. And what can I do with those 10 minutes? How can I be productive in those 10 minutes </p> </div> <div data-rss-type="text"> <p> Michael Collette 32:34 <br/> YouTube, </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 32:36 <br/> YouTube </p> </div> <div data-rss-type="text"> <p> Michael Collette 32:38 <br/> You can learn something else on YouTube. This was fantastic. So Aaron, I got to thank you for being part of the community conversation today. This means so much to me means so much to community and prototype. Everyone that’s listening right now. Thank you for tuning in. Remember, every week, we are releasing a new community conversation with a new guest to get your week started. So to be the first to know about a community conversation and when it’s posted, subscribe to our YouTube page. Again, we’re also streaming on all major platforms now Spotify, Apple podcast, please subscribe and also join our daily brief newsletter. Lastly, if you are a member at prototype, and you are not in our private prototype, members only club on Facebook, please get in and join you get all this stuff before it’s all released. And if you’d like to be like me conversation, just let us know. We’d love to have you so until next time again. Aaron, thank you so much. </p> </div> <div data-rss-type="text"> <p> Aaron Hudson 33:33 <br/> My pleasure. Thank you </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-11-the-community-conversation-aaron-hudson-world-traveler/"> Ep 11: The Community Conversation-Aaron Hudson (World Traveler) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 21 Mar 2021 11:46:00 GMT http://www.prototypetraining.com/ep-11-the-community-conversation-aaron-hudson-world-traveler/utm_sourcerssutm_mediumrssutm_campaignep-11-the-community-conversation-aaron-hudson-world-traveler thumbnail http://www.prototypetraining.com/speed-series-how-to-easily-prevent-shin-splints/utm_sourcerssutm_mediumrssutm_campaignspeed-series-how-to-easily-prevent-shin-splints   By: Evan Cleveland   Does your running season often come to a grinding halt courtesy of shin splints?    Some people say that shin splints aren’t real. My high school track coach was guilty of this! It is in fact a real condition called tibial stress syndrome (medial or anterior). This is typically an The post Speed Series: How to Easily Prevent Shin Splints appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/image0-1024x1021.jpeg" alt="A person is holding their knee in pain with the words speed series how to easily prevent shin splints" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> By: Evan Cleveland </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Does your running season often come to a grinding halt courtesy of shin splints?  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Some people say that shin splints aren’t real. My high school track coach was guilty of this! It is in fact a real condition called </span> <b> tibial stress syndrome </b> <span> (medial or anterior). This is typically an overuse injury caused by large volumes of running in athletes that demonstrate some sort of biomechanical error in their gait. Improper footwear can also be a contributing factor as well.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I joined my high school track and field team for the spring season during my sophomore year. Long story short, I ended up with shin splints by the end of the season. I figured it would fix itself with time, but after a couple months I figured I had to do something to actively heal it. I was unable to find any help from my coach or teammates, so I did some research on my own. I ended up devising a program consisting of different exercises, stretches, and self myo-fascial release (foam rolling) in order to remedy the injury.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> This rehabilitation regimen of mine ended up successful, the pain was gone within about a month (off-season). So how did I fix it? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> <span> Let’s take a look at a common case of shin splints: </span> </span> </p> </div> <div data-rss-type="text"> <p> <span> Bob is an avid runner. He enjoys going on runs in his free time, averaging about thirty miles on the road weekly. Bob is very busy, so he doesn’t bother taking the time to warm up or cool down. He’s been using the same sneakers for three years now. They feel pretty worn out, but they get the job done. Bob also happens to have weak tibialis anteriors (front shin muscles). </span> </p> </div> <div data-rss-type="text"> <p> <span> This is a dangerous combination! Think about how many times your foot is making contact with the ground. </span> <a href="https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/1471-2474-13-235"> <span> The average ground reaction forces you experience during a run can increase up to THREE times your body weight. </span> </a> <span> That means every step you take, one single leg is experiencing six times the normal load it feels when you’re standing on two legs. To put this further into perspective, the average person takes about 1500 steps in a mile run. That means a marathon would take about </span> <span> 40,000 </span> <span> steps (26.2 miles). Bob is averaging just over a marathon’s distance in a week. In conclusion, he is putting triple his body weight on each leg for roughly 90,000 steps per month, PLUS between 1-1.5 times his body weight every step he takes to walk. This high volume mixed in with bad footwear and weak shins leading to improper running gait spell nothing but disaster for Bob! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Earlier I mentioned that this condition is caused by improper running gait. Bob may demonstrate the predominant scenario of someone who develops shin splints. Shin splints are generally caused by repetitive improper contact of the midfoot on the ground. This puts the tibialis anterior/posterior (shin muscles) into a state of microtrauma. In order to fix this, you need to stretch and strengthen these muscles so they can support the force of your foot hitting the ground in a safe and controlled manner. Typically the case is weak shins and tight calves, but it’s always a good thing to be mobile AND stable wherever possible. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> NOW, LET’S GET INTO THE MEAT AND POTATOES </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Well, the title of this blog post is of course “How to </span> <span> Easily </span> <span> Prevent Shin Splints”. Unfortunately there is no be-all and end-all to shin splints (or any injury for that matter), but I’ll explain that later. I’m going to share with you the simple routine I used to fix my shin splints in high school. In my opinion, this will dramatically reduce the chance of developing shin splints for most people. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <a href="https://www.youtube.com/watch?v=oxfTnc_fyd8"> <span> Here’s the routine! </span> </a> </p> </div> <div data-rss-type="text"> <p> <span> For the busy people that didn’t watch: do heel walks and toe walks, then calf stretch and shin stretch for 3 days a week to prepare your ankles for the running season. </span> </p> </div> <div data-rss-type="text"> <p> <span> Here is where the condition gets tricky – while runners may be the most common population to end up with shin splints, it can even be caused by just walking! To further complicate things, it isn’t always a direct result of a weak tibialis anterior (alone). Our movement functions across what is referred to as the “kinetic chain”, basically meaning that what happens at your ankles affects what happens at your knees and consequently hips, or what happens at your spine affects your hips etc. </span> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2848339/"> <span> One possible example of this is that your feet are set into an inefficient position when walking due to having weak glutes, rather than just a weak tibialis anterior. </span> </a> <span> This is why we reinforce proper mechanics in our programs at Prototype, it can save you from muscle imbalances and the injuries that result from them! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> About Evan: </h4> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/18275248_1331418736941015_7357641592712086103_n.jpg" alt="A man wearing a red jersey that says new england" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> personal trainer </a> </p> </div> <div data-rss-type="text"> <p> <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit classes </a> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/speed-series-how-to-easily-prevent-shin-splints/"> Speed Series: How to Easily Prevent Shin Splints </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 18 Mar 2021 14:14:00 GMT http://www.prototypetraining.com/speed-series-how-to-easily-prevent-shin-splints/utm_sourcerssutm_mediumrssutm_campaignspeed-series-how-to-easily-prevent-shin-splints thumbnail http://www.prototypetraining.com/week-1-and-21-1-the-prototype-open-recap/utm_sourcerssutm_mediumrssutm_campaignweek-1-and-21-1-the-prototype-open-recap The Prototype Open has officially begun and we are through our first week of action!  First off, we have some really amazing stats that we wanted to share with you as we kicked off week 1 of The Prototype Open! The CAPTAINS have put together TWO AMAZING TEAMS that are going to be battling it The post Week 1 and 21.1: The Prototype Open #Recap appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> <b> The Prototype Open has officially begun and we are through our first week of action!  </b> </p> </div> <div data-rss-type="text"> <p> First off, we have some really amazing stats that we wanted to share with you as we kicked off week 1 of The Prototype Open! </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/IMG_2289-1017x1024.jpeg" alt="A poster that says prototype intramural open on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The CAPTAINS have put together TWO AMAZING TEAMS that are going to be battling it out each and every week! With that said I do have to give a special shout-out to Nicole St.Pierre (Captain of The Dark Side) and Dan McCarthy (Captain of The Light Side or The Rebellion). They have been INCREDIBLE thus far going above and beyond and have made The 2021 Prototype Open SO AWESOME, so we want to thank both of you very much!!!! </p> </div> <div data-rss-type="text"> <p> </p> <p> Shout out to THE CAPTAINS!!! THANK YOU FOR ALL THAT YOU DO!! </p> <p> </p> </div> <div data-rss-type="text"> <p> To give you the breakdown and overview of Week 1, you will want to check that out below as we have all the scores, highlights, and stats that will certainly blow your mind! So scroll down and check it out! </p> </div> <h4> Prototype Open Challenge 1.1 </h4> <h4> Here was Challenge 1.1: </h4> <div data-rss-type="text"> <p> This challenge wasn’t easy BUT there was an option for every athlete who signed up to attempt for their team! </p> </div> <div data-rss-type="text"> <p> <b> Here are some pics from Challenge 1.1: </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/Screen-Shot-2021-03-16-at-3.52.08-PM.png" alt="A shirtless man wearing a mask is squatting against a wall" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/Screen-Shot-2021-03-16-at-3.54.06-PM.png" alt="A group of people wearing masks are sitting on a bench in a gym" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> And here were the results! </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/Screenshot-2021-03-17-at-8.38.26-AM-1024x1024.jpeg" alt="A poster for prototype intramural open challenge 1.1" title=""/> <span> </span> </div> <h4> Prototype Open 21.1 </h4> <div data-rss-type="text"> <p> The Prototype Open follows the <a href="http://games.crossfit.com"> CrossFit Games </a> Open workouts as they are announced every Thursday night at 8 pm ET. The difference is we have created an Intramural style event which is now going on for the past 7 years that allow all of our members to participate and contribute to a team to crown The Prototype Open Champion! </p> </div> <div data-rss-type="text"> <p> 21.1 was super sneaky AND a lot harder than many predicted it to be after it was announced by <a href="https://www.instagram.com/thedavecastro/?hl=en"> Dave Castro of CrossFit HQ. </a> </p> </div> <div data-rss-type="text"> <p> The great thing about this year’s CrossFit Open is that they have multiple versions of the workout that have made it incredibly more inclusive to people, especially since we have been living in a year where many people couldn’t come into a gym. </p> </div> <div data-rss-type="text"> <p> Here was the workout in case you missed it: </p> </div> <div data-rss-type="text"> <p> After the announcement of 21.1, our captains had already chosen TWO members from their teams to go head to head to get The Prototype Open kicked off on the right foot and they did not disappoint! They went LIVE in our <a href="https://www.facebook.com/groups/486417358122648/"> Members Only Group on Facebook </a> and got after it!! </p> </div> <div data-rss-type="text"> <p> <b> Shout out to Heather and Jay Clancy of The Light Side and Scott and Vangie Cleversey of The Light Side going head to head to earn some extra points for their team! </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/Screen-Shot-2021-03-16-at-3.51.49-PM.png" alt="A group of people are doing exercises on a zoom call." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> After the head-to-head battle royale, everyone got a little less sleep due to the stress that the Open creates. But it’s ok because the house was PACKED at every class on Friday (packed for COVID…) and nearly EVERYONE got this workout in! And if they didn’t do it on Friday, they got it in at open gym on Sunday (10am-12pm during the Open) OR at the <a href="https://prototypetraining.com/programs/thrive/"> 8am or 9am THRIVE class </a> on Monday! </p> </div> <h4> Here are some action shots from 21.1! </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/160388725_2168843616583920_4716535095277907092_o-1024x683.jpg" alt="A woman is doing a handstand in a gym" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/161040948_3989082514488149_8114077091965996568_n.jpg" alt="A group of people are standing in a gym holding papers." title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/DSC_0161-1024x683.jpg" alt="A man in a red shirt is squatting in front of a wall that says prototype" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/161259951_3989082481154819_8304559554462799071_n.jpg" alt="A group of people wearing face masks are holding certificates in a gym." title=""/> <span> </span> </div> <h4> Week 1 Passion and Performance Points: </h4> <div data-rss-type="text"> <p> Now, the part you’ve all been waiting for or scrolling for…the results of Week 1! Before you scroll down and check the score, we have to give a HUGE shout-out to a few people who earned some extra points for their team. We call these our <b> PASSION POINTS. </b> </p> </div> <div data-rss-type="text"> <p> Each week, the team at Prototype selects 1 INDIVIDUAL to receive 5 additional points for their efforts during that week. The passion points are: </p> </div> <div data-rss-type="text"> <p> Shout out to the folks below for earning these points for their team this week! </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/IMG_2280-1024x795.jpeg" alt="A certificate of most spirit is given to heather clancy" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Additionally, the Top 20 scores for both Men and Women gain an additional 3 points for their teams. These individuals are below! It was pretty balanced between both teams (10/10 for the men) however, the women of The Dark Side took a slight edge this week over The Light Side ladies! </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/IMG_2297-1024x798.jpeg" alt="A poster that says top 20 open 21.1 women" title=""/> <span> </span> </div> <h4> Week 1 Final Scores: </h4> <div data-rss-type="text"> <p> Again, it was a battle this week as we had over 98% of the 196 people who signed up for The Prototype Open participate in 21.1!!! But, this week The Dark Side took both 21.1 and Challenge 1.1 and sits on top of the leaderboard! </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/IMG_2291-1024x975.jpeg" alt="A poster for prototype intramural open 21.1 results" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> We do have a lot of time left to earn some points back for The Light Side and it’s still anyone’s game! </p> </div> <div data-rss-type="text"> <p> <a href="https://docs.google.com/spreadsheets/d/1rAdZwCkvMxMcmLCSEsS-jKn5cU3Pmn8pIPZMFD9mL2g/edit#gid=246536583"> <b> To see the full scoring, click here! </b> </a> </p> </div> <h4> Now… What do you think 21.2 will be?! Let us know! </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/160602390_3991480674248333_6516896648741703804_n.jpg" alt="A poster that says prototype intramural open 21.2 what do you think it will be ?" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/week-1-and-21-1-the-prototype-open-recap/"> Week 1 and 21.1: The Prototype Open #Recap </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 17 Mar 2021 12:09:00 GMT http://www.prototypetraining.com/week-1-and-21-1-the-prototype-open-recap/utm_sourcerssutm_mediumrssutm_campaignweek-1-and-21-1-the-prototype-open-recap thumbnail http://www.prototypetraining.com/ep-10-the-community-conversation-dr-dan-fanselow-family-chiropractor/utm_sourcerssutm_mediumrssutm_campaignep-10-the-community-conversation-dr-dan-fanselow-family-chiropractor Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype. The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 10: The Community Conversation-Dr. Dan Fanselow (Family Chiropractor) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/Screenshot-2021-03-09-at-10.55.14-AM-1021x1024.jpeg" alt="Two men are standing next to each other on a poster for prototype training systems" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out  <b> The Community Conversation </b> , brought to you by  <a href="https://prototypetraining.com/"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit Prototype </a> . The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-9-the-community-conversation-lauren-palmateer-and-mindset/"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> Today’s guest on The Community Conversation is Dr. Dan Fanselow! Dan is the owner and founder of   <a href="https://doctordans.com/index.html"> Family Chiropractic of Westboro </a> , located in  <a href="https://www.town.westborough.ma.us/"> Westborough, MA </a> . Dan has been a member at Prototype even before its inception, he’s my personal chiropractor, he’s a world traveler and family man, poker star, and just an all-around great person! </p> </div> <div data-rss-type="text"> <p> Click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:02 <br/> Hey everyone, thank you so much for tuning in to the community conversation brought to you by Prototype training systems home of CrossFit Prototype. The community conversation highlights a different member of the prototype community each week allows them to tell their story, share their life experience, and communicate their perspective on all things fitness, all listen to podcasts and watch YouTube videos that highlight some of the world’s greatest leaders and visionaries. We believe we have some amazing people here at prototype and we want you to get to know them. So to that end, I want to introduce our 11th guest on the community conversation. Dan fanselow, a lot of people know him is Dr. Dan. Dr. Dan’s a part of the Prototype community even before its inception, he owns family chiropractic here in Westborough. He’s one of our community business sponsors here a prototype. He’s my personal chiropractor, and I will say he’s a magician, not only fixing your pain, but also preventing it as well. And another thing about Danny’s I’d say he’s a wanderlust. They’re traveling, seeking out new adventures that sets you know, I think, maybe not as much now, but I know that Dan has traveled almost all over the world. Maybe we’ll talk a lot about that. And he’s a family man, just all around just amazing person. So Dr. Dan, thank you for being in the conversation. </p> </div> <div data-rss-type="text"> <p> Dr. Dan 1:16 <br/> Yeah, I was, uh, I was thinking about you when this all started, right, like, (blank space) type open. Did you buzz out? When did prototype open? </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:29 <br/> Prototype opened and I thought you said the prototype open prototype opened in 2012. </p> </div> <div data-rss-type="text"> <p> Dr. Dan 1:35 <br/> Alright, so that’s nine years ago. So 10 years ago, I was working on at Boston sports club and Mike was my personal trainer. And I was like the guinea pig. It was while he was like, I think he was learning about CrossFit stuff. All sudden, we were doing this. We went from like lifting weights to like double unders. I’m like, what are we doing here? You know, and I’m doing all this stuff. And um, there’s another amazing member, maybe she’ll get interviewed one day of our committee or maybe she already has a Sally Harwood probably bunch of people know. And Sally and I used to work out like personal train with Mike. And to this day, you know, I call her Damn that Sally Harwood because we’d be doing stuff. And Mike would be trying to get me to do like, I don’t know, a kipping pull up. But we’d be working on double unders that we’d be trying to roll for time and all this CrossFit stuff that he was developing his programming. And he would always say to me, you know, well, Sally can do, you know, XYZ, and I was like, Damn, that sounds like achieving stuff that I couldn’t achieve. And it was, it was the competition started then. </p> </div> <div data-rss-type="text"> <p> And she’s still kicking my butt. But it’s, uh, you know, it was pretty cool to watch the whole development of it. You know, I was, I was a member from day one, you know, right from the beginning, you know, before for you, yeah, we were, we were, we were started up, and then it all, it all took off. It’s been awesome. You know, it’s been an awesome thing to watch the whole evolution of it. I was commenting how awesome Mike is, I had just the community, it’s just been great at keeping engaged during COVID it’s, it’s been really tough, you know, my office, you know, sees a drop off, get your hands on, and we never close, we were essential personnel had to work from day one, you know, trying to navigate the waters of it, and trying to allay people’s fears and do everything to keep everybody safe. And, you know, keeping the engagement that prototype has been able to do is just awesome. You know, it’s, it’s really amazing, you know, you get pounded with these emails every day and probably, who go with that gives us every day. But it’s, it’s good to keep keeping everyone engaged. And we’re talking, Mike and I, before we get on about one of the most important things you can do in this time is take care of yourself. I mean, it’s, it’s really this, this disease is not about the disease, it’s about you. I mean, and America in general is so unhealthy and anything you can do to improve your general well being is going to go miles toward you know, it’s going to be a mask and a vaccine hands down if you’re the right way. Proper vitamin D, good nutrition, exercise, love. You get it all, we’re going to be a healthier environment than anything else anybody can do for us. So it’s about getting yourself strong. And in doing that, it’s the most protective thing you can do. </p> </div> <div data-rss-type="text"> <p> Mike Collette 4:08 <br/> Yeah, yeah, there’s there’s so many ways that we can go with this. I’ve been looking forward to this number one, I think I mentioned to you earlier, let me just circle back about Sally Sally’s still crushing it at like 6am 7am every day. So that is non stop. So she’ll appreciate hearing that shout out. But, you know, before, you know, we kind of keep going down like different rabbit holes, I would love for you to kind of just give give everyone kind of like your background, like, you know, I know, everyone knows at this point, you started doing this before we even opened up prototype in 2012. But like, where’d you grow up? You know, give us your kind of your story time. Like when did the only chiropractic like talk about let’s talk about? </p> </div> <div data-rss-type="text"> <p> Dr. Dan 4:49 <br/> Yeah, um, so I’m one of those anomalies that knew in 11th grade that I was going to be a chiropractor, so and I never wavered. You know, I my mother had heard Practice could help with asthma. And my brother had asthma. And we went to this lecture about from his chiropractic talked about how the nervous system controls everything. And that if your spine is in alignment, then your nervous system works better. So anything can get better with chiropractic care. It does not have treatment for everything, but it’s just one component of the health and getting your spine aligned, could help with all these conditions. And my brother never went. But my my mother and my girlfriend and my cell phone started going when I was a junior, we went to this lecture and I said, that’s what I want to be when I grow up. And I never wavered, I went right down that road. </p> </div> <div data-rss-type="text"> <p> So I’ve been doing this for 31 years. So this was, you know, 1757 to 40 years ago, when this was the case, chiropractic was, you know, a pretty maligned profession. It wasn’t very well respected, wasn’t covered by insurance or any of that. And so my mother was like, well, you need to have a backup plan. You know, I’m like, Yo, I’m going to be a doctor. She’s like, Yeah, well, you’re gonna have something to fall back on, just in case. So when I went to school, I double majored. This is something that a lot of people probably know about me, but my, my major is in musical theater. So I actually, you know, that that’s what my BA is. So I’m pre med and musical theater, right? And then and then and then on to chiropractic school in New York, Long Island. And started my, my practice from there, moved up to Massachusetts came here, but I grew up in New York, I had an ex wife who dragged me up here, and, and so started my practice and then I’m been Westboro for 31 years raised three kids. You know, my my wife, like two stepkids, my daughter raised three kids here. My youngest is an obstetrician in Tennessee, the oldest is down in Florida working at Universal security and the middle daughter and myself and her husband and my wife, Gayle, who some of you know who used to work out across it. </p> </div> <div data-rss-type="text"> <p> She, we built a house in Hudson and we live in this multi generational house with my two grandkids and it’s been really cool. When we built the house we we built a CrossFit gym in the house. So we have you know, rubber floor double wood, you know, the whole setup, we’re missing an air bike, but they just got a peloton which you can sort of sub out once in a while, but, you know, so it’s great. We have rings and pull up bars, and you know, it’s pretty cool space. And we’ve it’s so that was a came up to westborough, I wasn’t really working out a ton, a lot of movement in musical theater, you know, dance and took ballet classes, movement classes, a lot of bodyweight stuff, which is some of the stuff I like a little gymnastic stuff. So some of the things I like or do better at CrossFit. You know, unlike most people at CrossFit, I like burpees. So you know, doing you know, those kinds of things. I like the weights were a whole new thing for me. I had started training with Mike, we started doing some weights. I played tennis at the time also. So that was something I am I have I’m a victim of a CrossFit injury from bad technique and bad teachers, not Mike and Brian, but someone showed me butterfly pull ups once which I don’t think you do much there. Some people do them but um, and so shoulder injury I work with Martha to rehab that it’s been much better I’m able to do pull ups again. She’s awesome. Another member of our community if no one’s seen her any of that she’s I know she’s doing a mobility seminar. thoracic mobility seminar Actually, that’s actually a good point. She’s so March 2 and march 9 so by the time this airs that might have already already got asked but yeah shout out to Martha their lot She’s awesome. Yeah, she helped me out as well. And you know, so just became a member of the community and kept doing CrossFit it’s it’s a great exercise and game at the same time. And so that’s been my journey for fitness This is really you know, really started back then I was just kind of an all around did a lot of stuff hike bike a lot of, but no real traditional fitness. </p> </div> <div data-rss-type="text"> <p> I don’t know what happened. Did I lose you ? </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:08 <br/> I see it now. I see you, buddy. You’re right there. </p> </div> <div data-rss-type="text"> <p> Dr. Dan 9:10 <br/> You me see me But I don’t see you, some malware thing. I don’t know. I will just keep going. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:15 <br/> We’ll keep going. And I see you. You see me, I see you and I see myself and I can hear you. So I think we’re good. </p> </div> <div data-rss-type="text"> <p> Dr. Dan 9:20 <br/> Okay, so that’s really awesome. I don’t know. I don’t know something about technology, man. You know, yeah, I stay where I’m at. So okay. Anyway, it’s crazy. I’d like my my screen isn’t showing you at all. But we’ll I don’t want to I don’t want to lose it. Sorry, man. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:36 <br/> We’re in. We’re in the COVID world still. And we’re still doing things virtually. I actually made things a little bit more convenient for some folks. And, you know, so actually, no, why don’t we kind of go there like, you know, with everything that’s gone on Dan, with COVID. I know you mentioned like you guys were essential and operating. Yeah, like you know, let’s talk a little bit About that, like how you were able to, you know, work with your patients and, and all that sort of stuff, because, you know, I’m a huge advocate of chiropractic work, it’s done wonders for me. I’ve had multiple back issues, you know, you obviously, the one that treated me So, um, and yeah, so how did that work? Or how </p> </div> <div data-rss-type="text"> <p> Dr. Dan 10:23 <br/> it was pretty tough right in the beginning, um, we, I’m on the board of registration, a chiropractor’s, but we, we were, it was, it was like a midnight decision, whether we were going to be considered in or out of, you know, the very first closure. But we fought to say, Hey, listen, we’re taking care of, you know, doctors and firefighters and police officers, nurses who have to go to work. So you know, we’re considered essential. And, you know, so we were deemed essential. It was just tough. I mean, we saw a huge drop off in the business, just because people were afraid. I mean, it’s just the reality of it. But, you know, now people come, you know, we make sure you know, the tables are wiped, and we mask and do what we can to keep people safe, but it is a hands on profession. So there is a level of having to get comfortable with that. But the contact is is safe, you know, everything’s doing it. And so the business started picking up again, and people started coming in. And we managed, I mean, we’ve been able to, you know, survive through it, we let people know where there was interesting. In the beginning, people would call you know, two months after March 14, when the whole crap hit the fan. You know, they started calling me going, are you open? I’m like, yeah, we’ve been open the whole time. You know, I’m thinking they just knew that, but I guess they didn’t. And so it’s slowly picked up. And people come by CrossFit community is great, they, you know, they come for injuries and for wellbeing, you know, people come because they want higher level of performance. So like, and other people come because something tweaks, I find, you know, the the conversation that I have with, you know, as some of us middle aged, like myself, you know, get out there and, you know, want to compete with the 20 year old, who’s next to us. A lot of what I’m coaching people aren’t in the office is their headspace with working out and why did they do it? You know, I used to joke around, I would come in every, every time I would come to the gym and workout. And I would say to Brian, I just sent another PR He’s like, really, I’m like, Yeah, brex taken, I was, like, you know, so you’re always just another day lived as a personal record every day. Right? So, um, that’s what we’re all about. And, you know, so I always have to sit down with people when they’re hurt, like, I want to get back and I want to do this and like, Whoa, but why do you Why do you go to CrossFit? And what what do you what are you trying to achieve? You know, and so, you know, I think people have to step back and figure out why they do it, and then approach it in that way. You know, there’s some people who want to play CrossFit, you know, CrossFit is a sport and a lot of levels. And when you go balls to the wall, in a sport, you can get hurt. Um, just like, if you’re playing all out football, I mean, something might happen to you. </p> </div> <div data-rss-type="text"> <p> But it’s also a sport that you can play and get fit while you’re playing. As opposed to tennis where you probably play tennis every day, and not achieve a certain level of fitness from playing, you know, you need but this, this sport of CrossFit allows you to get fit at the same time you’re playing the game. And so it’s the level of competitiveness, I sort of work on people, I’ve talked to people about how sometimes, you know, using less weight is okay, it’s not what the person next to you is doing. I mean, it’s all about modifying and finding what’s works for you. And the best kind of workout is the conjugal do, you know, so what you can show up for and do is the best for you. And so I try to encourage that with them. And just nurture the people through the injuries. I mean, they come in, they’re hurt, we’re able to, you know, help them get back to what they want to do. You know, there’s a few people now who have been coming in recently, you know, I can’t tell you who but they, you know, they, you know, little injuries and they’re getting ready for the open and I’m like, you know, sort of like, Okay, listen, the opens coming. It’s not, you’re not on TV, you’re not, you know, if you when you when it’s up, you just play it, just go have fun, and don’t get hurt, you know, so, but what I’ve, what I tell my other patient population using CrossFit loss, and they’ll often ask me, you know, what do you think across what I heard, it’s bad, you know, and it’s, it’s been maligned, sometimes in the, in the chiropractic world, because of injury. And the reason that that happens is poor coaching. And one of the things that prototype has is, is amazing coaches, the, the unfortunate part of CrossFit is, you know, not nothing against anybody, but you can go out and take a weekend class and become CrossFit certified and open up the gym, but unless you really have the background and the training, it’s, you really need to research who it is you’re training with, and technique is everything. And prototype is awesome at that. It’s just, it’s straight. And, you know, people who come in and really, you know, I’m like, well show me what you’re doing when you deadlift or this or that they really know what they’re doing because they’ve learned, you know, so it’s great. So I don’t think that’s happening. Sometimes. It’s just Because their head gets in the way. A lot of times, it’s already out of the listening, </p> </div> <div data-rss-type="text"> <p> Mike Collette 15:05 <br/> you’re saying a lot of stuff, listening to your coaches, putting your ego aside. And the approach that you’ve taken is that you know, continual progress, consistency that matters much greater than, you know, trying to set a new personal record every single time in the gym. The personal record is, like you said, breathtaking, another day lived, feeling good, you know, feeling better, working towards your personal fitness goals. And that can be a bunch of different stuff. </p> </div> <div data-rss-type="text"> <p> Dr. Dan 15:33 <br/> I, I probably say once every week or so to some CrossFit. I’m like, Listen, if you deadlift 400 pounds, you definitely deadlift 350 pounds. You’re not a better person. I said, it’s okay. You’re lifting weight, you’re moving things around, you’re picking up some heavy, you’re putting it down, you’re moving, you’re breathing. You’re doing some good in your life. And, you know, have the right coaches doing it is awesome. So yeah, no, it’s been great. I’ve really enjoyed it. Something I had never liked before weightlifting scared me was not enjoyable. But this has made it great. Learning the techniques and doing that. It’s been a really neat training I am one of the other things I did was my wife used to do these spring triathlons. And for me to go run three miles, you know, was like, you know, I would hate the idea of it. And I really did, I decided I would do one with her, you know, like, Alright, let’s just do this thing. And, and it was wild, I didn’t train running at all, but just did CrossFit for a while. And I just went out one day and just ran the three miles, I like, holy shit, I just ran three miles, I didn’t even stop it was like, so you get this level of fitness that you’re not even aware of that transfers well to other activities. And so I ran these couple trap arms like no problem. I mean, I wasn’t winning, but I wasn’t trying to win, I was just trying to finish and run and bike and swim the whole way. And they were awesome. So that that helped. So that was kind of a neat evolution in my in my fitness to say, wow, I could just do this, you know, without even really thinking or training much for it. Just cross training with CrossFit. worked well. So that was kind of cool. It works. Yeah, yeah. And like I said, the best workout is the workout you’ll do. I mean, people will come in the office all the time, say, well, which is better, you know, this or this, I’m like, the one you’ll do is the better one. </p> </div> <div data-rss-type="text"> <p> Mike Collette 17:22 <br/> And the one you’ll do consider consistent, </p> </div> <div data-rss-type="text"> <p> Dr. Dan 17:25 <br/> consistently show up for so for nine years, I’ve stuck with it. And you know, I crossed it three or four times a week. And it’s been, you know, nine years straight to doing that. So it’s great. I feel good. I mean, I’m, I can’t tell you. I mean, the number of people in the world, Mike and I were talking about this. So you know, relating it back to COVID. And, unfortunately, you know, how many people have passed, and it’s a tragedy, but the bigger tragedy than COVID is the the unhealthy nation we live in. I mean, you know, we have so many Americans dying, but it’s because so many Americans have all the cofactors that make it a risk. I mean, obesity being the biggest one or heart disease or blood pressure, every single one of those diabetes, or type two diabetes is a lifestyle issue or cardio metabolic lifestyle issue that can be controlled with diet and exercise. And we wouldn’t be facing the level of this pandemic in this country if we were just healthier. So it’s awful. And so just getting people to stick with something. And do it would be so amazing. And if we can use our resources that way, it would be incredible, you know, we should be out there saying, Are you making sure you’re doing XYZ? Not not just Are you making sure you’re wearing a mask and distancing? But are you making sure you’re also exercising and getting vitamin D and eating right and sleeping enough and drinking enough water? We have a lot less dead people, you know, and it’s it’s a shame, maybe one day fitness or exercise facilities, gyms, trainers, maybe they’ll be deemed essential. Yeah, I would hope, right? I mean, what a crazy thing to close gyms in the middle of this. It’s what people need the most the community of it the mental health component, right? That’s all of it. Yeah, all of it. I mean, it’s great that people are doing it at home, but especially what makes CrossFit such a wonderful thing is the community spirit of it. Getting that is, is vital to life. I mean, this lockdown is tough on people. So it’s, it’s going to be nice when we can open up and get back out there and be with each other high five each other without worrying about sanitizing our hands first. </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:24 <br/> Right? I know. Yeah. I think we’re all looking forward to that. I think we’re getting to the other side. But, uh, something that I wanted to ask you is a lot of people you know, coming from your profession tend to this is just my opinion, but I would imagine tend to use your services when they’re in pain, right? versus like a me a maintenance and I know how important maintenance is. </p> </div> <div data-rss-type="text"> <p> Dr. Dan 19:49 <br/> Yeah, it’s like 50/50 right. So we we tend to feel like we’re okay. If Where I feel okay, like, I feel good. There’s nothing wrong with me. I don’t need to do anything, but it’s sort of I, one of the analogies I give people is like, Well, you know, you go to the gym to lose 20 pounds, you do that you don’t say, Okay, I’m cool. Now I’m done. You know, it’s like you’re never done. I mean, you’re always taking care of yourself. So when someone sees a chiropractor, what they’re seeing before is, let’s just without using all the fancy words, but simple spinal misalignment, but that happens due to stress. And when I say stress, I don’t just mean emotional stress, but we all have that, you know, this job, relationships, finances, kids, you know, the pandemic, you know, emotional stress holds us in our, in our, in our bodies, and it’s really tough. And then there’s chemical stress things we eat, or drink or breathe, you know, you know, stress us out, we’re not all perfect, and all of that. So that toxified our system and, and causes issues. And then there’s physical stress. So we all bend and lift and twist. And I’m seeing a ton of people just sitting so much more, you know, at the pandemic, just not going to work. They walk from their bedroom to their, I don’t know, their couch, or their dining room table, and they sit in front of their computer. And eight hours later, they’re I think people are I think I’ve read somewhere that people are sitting an average of three to four hours additional per day. And then and then add, let’s let’s add pounds of snow on it. Yeah, inside the shovel. Right, right. Like, so. Yeah, one of the things I talked about, I’ll show you now is I took like, so you and I have been talking for, you know, 15 minutes or whatever. I tell everybody, Look, don’t sit for more than 10 minutes. So just stand up, do a jumping jacks sit back down. I mean, how long does it take me? Like, right? So it’s like, but you should be doing that all day, if you’re sitting like every 10 minutes, you should get up. I mean, for a second, do a bodyweight squat, do a push up, you know, and, and sit back down like a minute. I mean, like, minute or a second, you know, and you, it’s so much healthier for you, you know, and so, all these physical stresses, chemical stresses, emotional stresses can cause spinal misalignment. So what we need to do is we need to figure out ways to remove those. So there’s meditation and yoga, exercise, stretching, laughing, you know, it helps our body get rid of some of these things. But, you know, having someone check your spine myself, you know, look at your spine to say, Alright, well, this is not perfect. And if we make it perfect, you’re just going to perform at a higher level in everything. And so that’s where maintenance chiropractic comes in, you know, most professional sports teams have a chiropractor on the team, who’s there seeing people who, whether they’re in pain or not, um, yes, they’re treating injuries, but they’re also saying, I want to perform at a higher level. I am probably I can’t think of one was probably, I mean, in practice 31 years, so somewhere around 25 years ago, when the LPGA would come through kin, Blue Hills, there was a team of us who would go volunteer and work as in a chiropractic place in at the LPGA. And those women would come sometimes, literally eight times over the course of the four day event. I mean, they’d come in, they’re like, and they weren’t in pain, but they’d go, they’d hit 100 balls, you know, on the range, they say, Hey, I got a hitch in my swing con, they I adjust them, they go out and play the whole round, they come back and hit another 100 balls. And then you’d adjust them again, you do that every day for four days. And they would just they’re like, I just want to, you know, perform at my highest level. Yeah. And you see these I mean, look at, not Tiger from this recent injury. But you know, these people with tons of back pain, it’s, you know, it’s a, it’s a dynamic motion and very normal. Not abnormal, but aggressive balance, too. I mean, you’re on one side. So yeah, so weird. So yeah, a lot of people come for just general wellbeing performance. I think it’s shocking to people when they’re in my office, and I’ll see a mom bring a newborn baby to me, you know, it’s like, Okay, well, there’s birth trauma, or, you know, kids fall a million times learning to walk or, you know, they bash their heads, and, you know, so just getting their spine checked, not because they’re in pain, but because they want to achieve a higher level of functionality. It’s just one more, one more thing you can apply to somebody to make them healthier. It’s sort of like, the benefit of eating organic vegetables. I mean, you’re not seeing the benefits when you eat them. But long term, you know, it’s beneficial. So long term, getting your spine adjusted. Okay, is there anything out of place of coming in for a tune up? Sort of like a dental cleaning, if you think of it that way? It’s just a, that’s about half my practice. And the other half is my back set up? Can you do something about it? You know, so, you know, we’re there for them. So, in other words, you’ve got their back. I got their back. I do. </p> </div> <div data-rss-type="text"> <p> I got your back. And, yeah, it happens all the time. And especially after CrossFit, I mean, we were just talking about some of the people who pop in at 6am. You know, they work out a 5am and then I open at six, and they’re, uh, they’re popping in my office, they’re waiting there in the parking lot. Like, come on, feeling good. Just get me back into a place. They’re not feeling good, you know, but whatever it is. Yeah. So yeah </p> </div> <div data-rss-type="text"> <p> Mike Collette 24:57 <br/> it keeps them going and it keeps them moving in that Ultimately where it all boils down to, yeah, </p> </div> <div data-rss-type="text"> <p> Dr. Dan 25:02 <br/> yeah, good spot on mechanics just, you know, we’ll help you know it. I mean, we can move into the next level of what I do. But you know, I went on further in my education. I got my postdoc in Functional Neurology. I think we talked about that a little bit in the gym, maybe with Brian a little bit. </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:17 <br/> Yeah, this stuff fascinates me. I, you know, I would love for you to talk a little bit about that, just, you know, kind of give it that the high level, I don’t think a lot of people really know about this sort of stuff. And it’s been a while since you and I talked about </p> </div> <div data-rss-type="text"> <p> Dr. Dan 25:29 <br/> Yeah, we haven’t talked about it much. Yeah. I remember, a month back by now I did a little experiment to try and see if we can increase you know, weights by just the amount you can lift by just doing some weird stimulation. But the basic principle of functional neurology is that we have a two hemispheres in our brain. And for us to achieve the highest level of function, they both should be at equal levels. And one side of the brain does one thing one side does other things. It’s not as simple as all this. But you know, people’s brains should be sort of an even levels. And over time, and like sometimes we see these imbalances. So if we apply stimulation equally, oftentimes, we’re approving them, but we’re improving them like this, we’re not doing this or doing this. And so a lot of the functional neurology approach is looking at imbalances in people and saying, what stimulation can I do to activate a certain part of your brain to help that rise to a better level and then again, improve performance. And we use all types of stimulations. I mean, the patients who come in regularly don’t see this, because that’s sort of the specialty work I do outside of regular office time. But, you know, we might use light stimulation in someone’s eyes or playing music in just one year. And there’s some, I don’t know if you’ve ever seen them, there’s these things called eye lights that some athletes have used successfully, where they can get stimulation from one one hemisphere of space to stimulate one part of their brain and they find they’re able to perform better, it was cool, it came out of a study, an interesting sports study of swimmers and their and their take off time off the blocks. And they were finding that when the photographer’s are lined up on one side of the pool, it would change their time, and it was the flashing of the light in their eye actually, at the takeoff, change some of their reaction speed. And they put some of that together, well, wow, if we stimulate them, one way, we can raise their reaction speed based on their brain imbalance. So from one person maybe like from the right side of space is good, but for someone else, right from the left side of space, and the evaluation of that is sort of what I, you know, went back to school for so it’s, that was just a postdoc thing. That was kind of fun. For me, and then I’m in my world travels, as you brought up somewhere in the middle of that Gail and I were driving through the countryside of Iceland, and we got wrecked and I wasn’t across here that this was 15 years ago. So before you and I even met and I was life flighted big head injury shattered collarbone, dislocated jaw. And I want to being treated by a functional neurologist for some of that. And is that what got you into it? No, I was actually in the program. When that happened. I was in my postdoc schooling for it, but it was I actually got to see it applied lifetime, you know, so it’s kind of cool. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:18 <br/> And it’s cool, and I’m glad you’re okay. from me. </p> </div> <div data-rss-type="text"> <p> Dr. Dan 28:21 <br/> That was a cool experience. I got a helicopter ride, but I don’t even remember it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:26 <br/> was kind of cool. I don’t remember. </p> </div> <div data-rss-type="text"> <p> Dr. Dan 28:27 <br/> Yeah, I don’t know. Gail talked her way onto the copter. I know, one of our members is a lifeflight. Nurse. Yes. Oh, yeah. Yeah. Yeah. Gail talked her way onto the on to the helicopter and came with me. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:38 <br/> Oh, that’s, that’s awesome. Get a free a free flight. Right. </p> </div> <div data-rss-type="text"> <p> Dr. Dan 28:42 <br/> Yeah, I think she was a little freaking out. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:45 <br/> Yeah, I can imagine. So, Dan, we’ve been chatting and there’s so much that you’ve done not a lot of knowledge that you’ve dropped. I’m going to hit you with the Spitfire questions. I’m going to ask you one that’s not on the not on this list. But we mentioned traveling, what’s your favorite place you’ve traveled or the best place you travel all time? And I know, you know, you’ve been in a lot of places </p> </div> <div data-rss-type="text"> <p> Dr. Dan 29:11 <br/> There were different experiences, I think I think it’s interesting. And, and, and, you know, when you a lot of times, it’s not what happens or where you’ve been, it’s the moment you know, when Gail and I got engaged. We were helicopter hiking in the Canadian Rockies. And he would take this helicopter up and they would teeter you over this ridge and you jump out and you know, you had a guide and like get out get out these old like nom copter pilots, you know, and then you drive away and you’re standing on this ridge in the middle of the Canadian Rockies. And you look around and you’re like, the only people who’ve ever been here in the history of mankind, you know, humankind and it’s like, wow, but you’re not. And, you know, so that was that was pretty amazing. I really liked I really liked Italy of the countries I’ve been to I mean the people and it’s it’s sort of those moments those days you have that you remember there’s an area of Italy called the chink a tear along the coastline, and I’m hiking that was just amazing. Most of its the outdoor adventure II kind of stuff most recently, the year before. So not this past September, but a year ago, Gail and I hiked the Inca Trail in Peru, to Machu Picchu. So we did the whole night. And you talk about people in shape, you know, we’re huffing and puffing it, you know, 14,000 feet and these porters in like, broken like teeth, as you know, are carrying like 70 pounds, just like flying past you’re like, Okay, well, we’ll see it, though. You know, they’re, they’re like three hours before you they got it set up a hot meal for you. They’re like dying to get there, but it’s pretty cool. I know. I’ve seen some pictures of you doing some hiking with the guys and you know, some mountain hiking and stuff. It’s, but those are those are the best. It’s really the memories of of the, of the experiences, you know, some trips with my kids and stuff, but as far as physically beautiful, those Canadian Rockies were just stunning. But Italy is hands down just an amazing trip every time. So I know that was maybe a hard question for you. Yeah, there’s there was gonna be Yeah, moments in these in the in the different experiences with an age but it sounds like, yeah, outdoor components of these things. You’re not going on a vacation and just sitting on a beach. There’s a lot. It’s not our thing. I mean, you know, I get that, like, people like to do that. But no, I mean, it’s always like the culture the food. This was the best, you know? I don’t yoky you’ve ever had you know, you remember that one taste and that one? That one experience </p> </div> <div data-rss-type="text"> <p> Yeah, it’s it’s there’s no favorite. I don’t think I mean, there’s, there’s the memories just hit you. They well over you and you’re like, Wow, it was fun to do that again. But there’s so many other places to go. I always have, you know, get what’s the next place? What’s the next place? You guys are? Yeah, let’s end this pandemic. Um, you know, in the next place is going to take some change in in my office because I i’ve been 31 years I’ve never taken more than a week, you know, because people want you around. And so when we can do two weeks it’ll be Australia and New Zealand. That’ll be that’s that’s high on the bucket list. And I like to I like to hiking in Patagonia down in Chile. And I have this bucket list thing about the Kilimanjaro but Gail’s not interested so I have to find some people who want to do that. Hey, are you familiar with when half of you man Yeah, the one half Got that? Yeah. These guys like climb? Like, you know, it takes most people like climb Everest in like shorts. And like yeah, like that was sorta but like they so they do that to Kilimanjaro. It takes these people. The typical person, I don’t know. 12 1012 days acclamation these guys like take this course. And they do it in like two days. In like shorts and a T shirt, you know? Yeah. I don’t want to do that. But I I’d like to do it. So. </p> </div> <div data-rss-type="text"> <p> Mike Collette 32:52 <br/> Yeah. Wim Hof Method, cold submersion, all that the breathing techniques. It’s breathing and cold. Yeah, pretty fascinating. fascinating stuff. I’m reading this book right now. It’s pretty cool stuff. Yeah. Um, my father in law is really into that. Next question, favorite movie TV show of all time, and or? Oh, wow. Man. So those are so hard. Um, you know, I asked the tough questions, man. </p> </div> <div data-rss-type="text"> <p> Dr. Dan 33:20 <br/> I’m like, I’m not like a stand up comic on the side. So I love the TV series. I love every Seinfeld, you know, just watching Seinfeld just keeps me going movie. You’d have to give me a genre you know, I have I don’t know. I mean, if I had to say okay, this is the movie I probably Shawshank Redemption. </p> </div> <div data-rss-type="text"> <p> Mike Collette 33:37 <br/> Uh huh. That’s the classic. Yeah, basically, the easiest way to think of that question is how I think of it is if you’re scrolling through TV, like a bunch of TV channels or whatever, and every time that movies on you have to watch it, </p> </div> <div data-rss-type="text"> <p> Dr. Dan 33:52 <br/> it’s Shawshank that’s the one like, I’ll stop and I’ll just watch that, you know, animal houses up there, too. You know, that’s, that’s such a classic because classics are just like, but you know, even the newer classes like that the common like the hangover or something like you just stop and you’re like, there’s so many great lines and all these movies, like how do you not watch him but yeah, no, I liked the movie. </p> </div> <div data-rss-type="text"> <p> Mike Collette 34:12 <br/> I did that yesterday, I was turned on Superbad, which is one of my favorite of all time it’s one of the most quotable it’s, you know, it might not be everyone’s cup of tea, but it’s the stupid comedy stuff that I like. Next question Danny. Favorite musician or music artist or band of all time? </p> </div> <div data-rss-type="text"> <p> Dr. Dan 34:31 <br/> Oh, favorite musician is a JT probably James Taylor. I’m I’m always yelling at Brian. I’m like can we turn this head banging stuff off kill your mother just put on some mellow you know, like I’m rattling Brian. I he plays reggae just plays reggae music all the time. He doesn’t all those workouts at noon are like, you know, head banging wraps. Yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 34:54 <br/> Gotta have the higher tempo when you’re gonna get drowned out that the breathing, the PR breaths </p> </div> <div data-rss-type="text"> <p> Dr. Dan 35:00 <br/> You know, when I’m working out, I put on like, you know, Billy Joel radio Simon and Garfunkel radio, James Taylor radio on Spotify, and the kids will come up up into the bonus from the workout room and be like, how do you work out to this music? I’m like, I’m working out slow, obviously. </p> </div> <div data-rss-type="text"> <p> Mike Collette 35:16 <br/> Yeah, I didn’t say anything. If I’m at home working out, I think I put on Dave Matthews Band. Yeah. Or john mayer or something like that. It’s the same sort of thing. </p> </div> <div data-rss-type="text"> <p> Yeah. And then last question, I think I know the answer this, but like, What’s your favorite thing to do when you’re not working? working out? You know, what’s your What’s your favorite activity? </p> </div> <div data-rss-type="text"> <p> Dr. Dan 35:37 <br/> So you know, my pastime? Well, we would say travel and I’m a foodie. But actually, we you know, this about me, but I’m a big poker player. </p> </div> <div data-rss-type="text"> <p> Mike Collette 35:45 <br/> Yes. </p> </div> <div data-rss-type="text"> <p> Dr. Dan 35:46 <br/> So that’s probably </p> </div> <div data-rss-type="text"> <p> Mike Collette 35:47 <br/> We didn’t even talk about that you got on the talk about that. Let’s Yeah, let’s do it. Let’s do it. Yeah. </p> </div> <div data-rss-type="text"> <p> Dr. Dan 35:52 <br/> Yeah. So poker is like my thing, right? So that’s my little side hobby. that not a lot of people know. But yeah. Three years ago, whenever it was good, I don’t know what good means. But I did. Some I did win this tournament that got me into the World Series of Poker, the main event, flew out to Vegas, the whole TV thing, and I wasn’t on TV, and we were but it didn’t air. But uh, you know, it was cool. It was a great experience. I didn’t win anything. But it was it was fun. I played, you know, it’s a seven day tournament, or, you know, maybe deep into the second day, and typical poker bad luck crap. But, but, um, but it was a you know, but I played well, and I felt good about it. And, ya know, so that’s something I do, it’s a bunch of different groups I play with, you know, a group of like, 85 year old guys, you know, old guys in Wellesley that I play with, and then there’s, you know, the younger crowd, I play with these, you know, kind of what you call these real blue collar. Kind of grungy dudes, you know, it’s fun, though, it’s just neat to mix it up. Yeah, I love the game I love you know, the different personalities. And I like the psychology of the math of it. And it’s, I don’t know, if you find this, but you know, you work with people all day, you’re, you’re on, you know, you can’t have a bad day. I mean, you can, but you’re not supposed to bring it into the gym and bring it into my office. So, you know, we’re always having a good day at work, you’re always having a good day in the gym. But the truth of the matter is, we’re human. And we’re not always having a good day. And sometimes, the last place you want to be is at the gym, but it’s your livelihood, you know, so you know, we’re the last place I want to be is in the office. So you you, you get present time consciousness, and you give it your all and you show off 100% every time. But sometimes you need some, some break from that. And I find poker is, you know, completely different than any of that, right? It’s like, I can go into a poker game, put on a hoodie, put my hood up and not say a word for 12 hours, and just sit there and play and be in my own head and be in the math of the game of the psychology of the game. And it’s, you know, I don’t have to say a word. And as you, I’m sure you can hear how fast I talk. I’m a New Yorker. And that’s all day in my office, and I never shut up and, and then, you know, I never shot when I’m working out of the gym. And, you know, there’s a constant chatter going on while I’m working out. And it’s, it’s probably annoying to some people when I’m working out next door, but at the end of the day, you know, it’s I find the escape in poker to be like, wow, this is just so different than anything I have to do all day. And it’s really nice, you know, so it’s good, I play a fair amount. And it’s been even, even through COVID there’s a couple places that are open to you know, they mask up and keep it relatively safe. And, you know, we’ve been able to do it, it’s been good. </p> </div> <div data-rss-type="text"> <p> Mike Collette 38:31 <br/> So that’s awesome. Yeah, I think everyone needs that activity that they can shut their brain off or just, you know, de stress or take their mind off things for for a lot of people that’s working out and exercise and maybe CrossFit and that sort of thing. But you know, I think having additional hobbies, for me, it’s golf, and that it’s been the last six or so maybe plus years now. I’ve been playing golf, but it’s a get on the golf course outside to two to four hours of, of time spent where you’re kind of just doing your thing. But uh, but Danny, I appreciate you being on the Community Conversation. What was that? </p> </div> <div data-rss-type="text"> <p> Dr. Dan 39:14 <br/> Yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 39:15 <br/> So I think you broke up a little bit. But but but Dan, I appreciate you being on the community conversation. </p> </div> <div data-rss-type="text"> <p> Dr. Dan 39:20 <br/> I’m losing you I think we’re losing each other. </p> </div> <div data-rss-type="text"> <p> Mike Collette 39:22 <br/> Yeah. Or you’re coming back. Now. We’re I think we’re we’re coming to an end here. But again, I was just mentioning, thank you so much for being on the cake. </p> </div> <div data-rss-type="text"> <p> Yeah, man. And thank you for everyone that’s tuning in and watching and listening right now. Remember, every week we’re releasing a new community conversation with a new guest to get your week started. So to be the first to know about new community conversation when it’s posted, subscribe to our YouTube page. We’re also now on Spotify and major streaming platforms such as Apple podcasts. We also release this in our daily brief newsletter every Monday again to get your week started. And if you’re not in our community members-only group on Facebook and you’re a member of Prototype. Just let us know. We’ll make sure that we get in there because we also post the community conversation in there as well. So until next time, Dan, thank you again for being on today. My man, </p> </div> <div data-rss-type="text"> <p> Dr. Dan 40:12 <br/> thanks. It’s actually great seeing you like this. I mean, we never get to talk anymore. So we’ll have to get this gym open. </p> </div> <div data-rss-type="text"> <p> Mike Collette 40:19 <br/> 100% my man. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-10-the-community-conversation-dr-dan-fanselow-family-chiropractor/"> Ep 10: The Community Conversation-Dr. Dan Fanselow (Family Chiropractor) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 09 Mar 2021 17:18:00 GMT http://www.prototypetraining.com/ep-10-the-community-conversation-dr-dan-fanselow-family-chiropractor/utm_sourcerssutm_mediumrssutm_campaignep-10-the-community-conversation-dr-dan-fanselow-family-chiropractor thumbnail http://www.prototypetraining.com/what-guides-us-our-values/utm_sourcerssutm_mediumrssutm_campaignwhat-guides-us-our-values At Prototype Training Systems we believe that our values are our guides to every decision that we make. In life, we are faced with decisions that are difficult, however, the decisions that tend to be the most difficult are the easiest to make if you have a defined set of core values. The importance of The post What Guides Us: Our Values appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/Screenshot-2021-03-08-at-3.00.10-PM-1021x1024.jpeg" alt="A sign that says mission and vision on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> At <a href="https://prototypetraining.com/"> Prototype Training Systems </a> we believe that our values are our guides to every decision that we make. In life, we are faced with decisions that are difficult, however, the decisions that tend to be the most difficult are the easiest to make if you have a defined set of core values. </span> </p> </div> <div data-rss-type="text"> <p> <b> The importance of having strong core values is something we not only believe is imperative to our organization, but it’s also an important factor in our lives as human beings. </b> </p> </div> <div data-rss-type="text"> <p> <span> Something that you might not know about us is every team member who begins their journey with us at Prototype is required to do a core values exercise. We do this for a few reasons, but mainly to identify what’s most important to that person and their alignment with what we believe at Prototype. </span> </p> </div> <div data-rss-type="text"> <p> <span> Prior to opening Prototype in 2012,  we created a set of values that established the foundation for what we were going to build. Over time our values have evolved and have taken on deeper meanings. Furthermore, we believe that giving more definition to our values serves our community and those that are part of our organization in a much deeper way.  </span> </p> </div> <div data-rss-type="text"> <p> <span> Below is our original set of core values. If you were to walk into Prototype (still to this day) you would notice these values on the wall and they have been there since near inception. </span> </p> </div> <h4> Values circa 2012: </h4> <div data-rss-type="text"> <p> <b> <i> -Family </i> </b> </p> </div> <div data-rss-type="text"> <p> <b> <i> -Integrity </i> </b> </p> </div> <div data-rss-type="text"> <p> <b> <i> -Excellence </i> </b> </p> </div> <div data-rss-type="text"> <p> <b> <i> -Helping Others </i> </b> </p> </div> <div data-rss-type="text"> <p> <b> <i> -Fun </i> </b> </p> </div> <div data-rss-type="text"> <p> <b> <i> -Growth </i> </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As we have grown and the complexity of what we do has changed we believed that it was time to consolidate these values and give more meaning to where we are going into the future. </span> </p> </div> <div data-rss-type="text"> <p> <span> Below are our redefined set of core values. These values will be our guides to helping us make the best decisions for our community, for our team, and for any difficult decisions that we may face. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Create meaningful and lasting relationships  </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> <em> <b> The vision of Prototype Training Systems is to create the greatest relationship business ever. </b> </em> Similar to our original value of family, we believe that creating meaningful and lasting relationships is a foundational principle that will guide us well into the future. We define GREAT relationships as long-term, durable connections characterized by care, respect, empathy, and trust that ultimately improve our member’s quality of life.  The litmus tests are </span> </p> </div> <div data-rss-type="text"> <p> <span> 1) is the client’s quality of life improving in meaningful ways from their (not our) point of view? </span> </p> </div> <div data-rss-type="text"> <p> <span> 2) is there mutual care, concern, respect, and trust from both the client’s POV and the coach’s POV? </span> </p> </div> <div data-rss-type="text"> <p> <span> 3) Are defining moments being created to make a lasting impact?  </span> </p> </div> <div data-rss-type="text"> <p> <span> Regardless of the depth of the relationship, each person feels important, they feel cared for and there is free, open communication between us and them. </span> </p> </div> <div data-rss-type="text"> <p> <span> Furthermore, this extends not only to our members but also our <a href="https://prototypetraining.com/about-us/#meet-our-team"> team members and staff </a> at Prototype and those relationships outside of the walls at Prototype. This means that how we interact and what we do to create meaningful relationships, is crucial to the overall impact we can make. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Embrace the journey through humility </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span>  We believe that humility is a core feature that defines who we are. We are constantly learning and focusing on improving each and every day.  We will never believe that we know everything and through failure, we learn and grow. </span> </p> </div> <div data-rss-type="text"> <p> <span> This carries over into how we work with our clients and team members from a growth and development standpoint. Many organizations tend to focus on only the bottom line, however, we believe that learning through failure and embracing the journey of growth makes life a hell of a lot better! </span> </p> </div> <div data-rss-type="text"> <p> <span> We Believe that you can’t take everything too seriously and you have to have fun while doing it, or it’s not worth doing. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Do what you say, say what you do </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As I mentioned above, we don’t claim to be perfect nor will we ever be, however integrity and doing the right thing is always important. We define doing what you say and saying what you do further than just acting with integrity, though. In other words, it means to do what is right when no one is looking, even if it puts you at a disadvantage. </span> </p> </div> <div data-rss-type="text"> <p> <span> It also means that you follow through on what you promised to deliver. We take this very seriously and we believe that every decision we make is based on the overall good of our community and the people we serve. Acting against what you believe in or what you believe is right gives you that uneasy feeling like you’re going against your moral compass.  </span> </p> </div> <div data-rss-type="text"> <p> If we say we are going to do something, you better believe we are going to do it! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Achieve more together </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Remember the acronym that was used to describe TEAM (Together Everyone Achieves More)? Well, it’s true. We believe in the greater power of working together and collaborating. Teaming, community, working collaboratively, asking for feedback, being receptive to feedback… These are all components of the value of achieving more together. </span> </p> </div> <div data-rss-type="text"> <p> <span> <a href="https://www.nextjump.com/leadership/"> Charlie Kim, Co-CEO of Next Jump </a> has put it so eloquently, “A Better Me + A Better You=A Better Us” and we strongly believe in that. There isn’t one superhero amongst us, it’s the work we do together that brings us closer to our vision and allows us to make a greater impact on the lives of our members and the community. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Community stewardship </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> We define Stewardship as <b> the act or actions of taking responsibility for the well-being of the community </b> . Overall, this value extends as an ethic or ethos that we live by at Prototype. </span> </p> </div> <div data-rss-type="text"> <p> <span> The idea that we will take care of the people in our community and those around us. Our job doesn’t end after a workout ends or your training session is over, our responsibility is to serve and to take care of our people. </span> </p> </div> <div data-rss-type="text"> <p> <span> We passionately value the fact that our clients, community, and the team have put their trust and loyalty in us, and to reciprocate is our duty. </span> </p> </div> <div data-rss-type="text"> <p> <span> Understand that as stewards of this community, we will do whatever it takes to help and to act in the best interest of the people that make up Prototype. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> If you’ve never done a core values exercise, we believe it’s incredibly valuable in defining what the most important things to you are as it creates a framework of how you want to lead your life. If you want to talk more about this or need help, please do not hesitate to reach out to me directly at mike@prototypetraining.com. </b> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/what-guides-us-our-values/"> What Guides Us: Our Values </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 08 Mar 2021 20:56:00 GMT http://www.prototypetraining.com/what-guides-us-our-values/utm_sourcerssutm_mediumrssutm_campaignwhat-guides-us-our-values thumbnail http://www.prototypetraining.com/ep-9-the-community-conversation-lauren-palmateer-and-mindset/utm_sourcerssutm_mediumrssutm_campaignep-9-the-community-conversation-lauren-palmateer-and-mindset Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype. The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to podcasts and watched YouTube The post Ep 9: The Community Conversation-Lauren Palmateer and Mindset appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/IMG_1996-1024x1017.jpeg" alt="An advertisement for prototype training systems shows a man in a green shirt" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for checking out  <b> The Community Conversation </b> , brought to you by  <a href="https://prototypetraining.com/"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit Prototype </a> . The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them!  <a href="https://prototypetraining.com/ep-8-the-community-conversation-brendan-sheehan-on-routine-and-behaviors/"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> Today’s guest on The Community Conversation is Lauren Palmateer! Lauren has been part of the Prototype community for almost 3 years, she’s a graduate of <a href="https://www1.wne.edu/"> Western New England University (WNE) </a> , she works at the <a href="https://www.necc.org/"> New England Children’s Center </a> , she’s a <a href="https://prototypetraining.com/2020-community-member-award-winners/"> 2020 Prototype Community award winner (she won the mindset award!) </a> , and she is an all-around badass member at Prototype, crushing our <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit classes </a> , THRIVE classes and does 1-1 <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> personal training </a> with Coach Joe. </p> </div> <div data-rss-type="text"> <p> Click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on  <a href="https://anchor.fm/michael-collette"> all major streaming platforms </a>  including  <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV"> Spotify! </a>  Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:02 <br/> Hey everyone, thank you for tuning in to the community conversation brought to you by prototype Training Systems home of CrossFit prototype. The community conversation highlights a different member of the community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things. Fitness. We’ve all listened to podcasts and watch YouTube videos to highlight some of the world’s greatest leaders and visionaries, we believe so we have some amazing people here a prototype and we want you to get to know them. So to that end, I want to introduce you to our 10th guest, Lauren Palmateer. Lauren has been part of the Prototpe community for almost three years. She’s the 2020 female mindset award winner here a prototype, former collegiate athlete, and just all around. badass. So Lauren, thank you for being part of the community conversation. </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 0:48 <br/> First, thanks for having me. </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:50 <br/> Yes, absolutely. So So Lauren, why don’t you just we’ll kick things off as we kind of normally do with the community conversation. Why don’t you just give us a little bit of background on who you are, where you from? How’d you find CrossFit? How’d you find Prototype? Like, give us your story? </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 1:06 <br/> Sure. So I’m originally from upstate New York, and towns called cooksaki. It’s a little bit south of Albany if anyone’s familiar with that area. Um, yeah, I mean, I grew up there with my family. I kind of ended up in Massachusetts from college, which is also where I started or kind of where I found CrossFit. So I played field hockey in college, and I needed or I wanted something different to keep me in shape over the summer to prepare me for the field hockey season. We had like a group of personal trainers at my college that gave us summer workouts, it was just like lifting and then we would do like, timed miles every week. And I thought that was okay, but I didn’t. I also didn’t really have access to just like a Planet Fitness or something like that, that was close by that I could just easily go and lift at. So I had heard about this CrossFit gym that was opening around my hometown, and I had heard it I had heard about CrossFit from somebody that I used to go to high school with who I also played field hockey with who is kind of like, one of my role models going through high school. And so I was like, Yeah, cool, CrossFit. Check it out. And yeah, I started CrossFit. My the summer between my freshman and sophomore year of college. And I really just loved it. I love that competitive aspect of it. And I love that there are so many different areas to improve upon. And then when I was really like, Wow, this is so cool is when I got back to college that sophomore year, and I saw how good of shape I was in from CrossFit. And like, I mean, I was I in field hockey run, you know, five to 10 miles in a game, depending on what position I was playing. And I didn’t I mean, I didn’t run five to 10 miles every week. But just seeing how CrossFit workouts doing that four to five times a week translated into field hockey was really. I mean, it was impressive and mind blowing to me. So that’s when I was like, wow, this stuff is really cool. So that’s why I found CrossFit and how I got hooked on it. And just from there, I did CrossFit over the summer, every time I was home from college and kind of did it a little bit during my offseason while I was at college. And then I graduated my undergrad in 2018, which was in at Western New England in Springfield. And then I moved to westborough in August of 2018, for my job and for grad school. And I was originally going to CrossFit New England for a couple months, but it ended up not being it’s close to where I work, but it’s not close to where I live. So it was just not convenient for me and I just wasn’t going so then I found CrossFit prototype, and that’s where I am now, obviously and it’s great. </p> </div> <div data-rss-type="text"> <p> Mike Collette 4:23 <br/> So you’ve had this like journey of doing CrossFit as a complimentary to your training with field hockey. Have you seen like any parallels between now that you’re not doing athletics or I wouldn’t say that you’re not doing athletics but not now that you’re not a collegiate athlete doing field hockey? Are you getting that same value from you know, being part of a community team? Like we hear that a lot from people that are former athletes, it talks about that experience? </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 4:53 <br/> Um, yeah. So it was the transition from being like an athlete to now Being an athlete was really, really hard for me. Because for like, during field hockey, that was always what my goal is. That’s always what I was working towards. And then after I was like, oh, what am I doing now? So yeah, being able to find CrossFit and like having that community was definitely something that was like parallel to the community that you get from a from playing a team sport. And, and I think that’s one of the things that I, you know, hold on to now is that community aspect of it. And another thing that I really, like I said this earlier, I think, but like, there’s so many different things to work on. So I can always set new goals for myself, which is important, because I definitely get a little lost if I’m not if I don’t have like something I’m working towards. </p> </div> <div data-rss-type="text"> <p> But yeah, there’s definitely a lot of parallels that I draw, especially between the community aspect, and, you know, obviously, I’m not training for a field hockey season anymore, but I can train for the CrossFit open or train for, like, a weightlifting meet if I want to compete in that eventually. Or, you know, just trying to get better in a specific movement. </p> </div> <div data-rss-type="text"> <p> Mike Collette 6:14 <br/> It’s hard. I understand that being an athlete, and then not being an athlete to identify, it’s like your identity, right? You’re an athlete, and then it just stops. Yeah. And it’s, it’s hard. And that’s why I agree. And I find that similarity with you with now that’s what I identify with. It’s cross it in conversations with people that like, why don’t you play sports anymore? Why don’t you go play? You know, pick up on the weekends, I’m like, do CrossFit. Yeah, I’m good, you know, and the fact that it has so many different elements, and that you can set goals, and there’s so many things to work on, that were never like, done. Yay, the journey doesn’t stop. So what are you working on? Now? What are the big goals for you, </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 7:02 <br/> um, I want to do really well in the process open, I don’t have like a specific goal in mind. But I just want to RX all workouts and just crush it. I want to compete in a weightlifting meet in the near future and see how I can do with that. And I think just like my overall like life goal is to always continue to like working on my consistency, and my just overall like mental and physical health. </p> </div> <div data-rss-type="text"> <p> Mike Collette 7:43 <br/> Consistency, mental and physical health. It seems like you got the mental component down considering the fact that you won the the mindset award, I think a big a big contributor to that outside of just how you have the ability to kind of put your head down and work, which is a hard thing to do. You did the whole 24 heroes in 24 hours. Let’s talk a little bit about about that, because you’re the only member in the gym that did that. What was that? Like? Why did you do it? I know, we’ve talked about this before, I don’t know if we’re talking about it live, but I think we wrote something up. But I’ll talk about that a little bit. If you’re if you remember, it might be a blur at this point. </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 8:22 <br/> No, I remember. Um, it was, okay, why did I want to do it? I wanted to do it because it was like one of those tangible goals that I could set for myself and be like, Okay, I’m gonna get there on Saturday morning, and then I’m going to work out 24 hours and then I’m done. And I did it. But it wasn’t it also wasn’t just to say that I did it, it was to see how like how I am prepared for life. You know, I like I like pushing my body to see different kinds of things that I can do. And so that was a cool experience to see how I would like physically hold up and I mean, and mentally hold up I guess across those 24 hours and then how I would recover and how I would feel you know that week the whole process and thereafter was kind of like a learning experience. I guess to me, I I want to see how it would go. But I also just love the meaning behind the 24 heroes workouts. I think it’s something another thing that I really love about CrossFit is that we do hero workouts and that we do like celebrate those who have you know sacrificed for us. Um What else? </p> </div> <div data-rss-type="text"> <p> What other questions for that one? </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:44 <br/> It was more like the journey through it right? So yeah, okay, what made you decide it? What was it like was it you know, was it as difficult as you thought it was going to be? You know, like talk about like that experience for the people that like obviously didn’t do all the workouts and that’s not the intention necessarily. But there might be other people out there that saw you do it. And they’re like, wow, like Lauren, did I Oh, that’s something that I want to try to do Next year, I think your advice, I guess for Yeah, </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 10:13 <br/> I guess my overarching statement would be that I think anyone could do it. Um, I think the people that are around you are really important when you’re doing it. It was great when it was like 4am. And like, that’s when it’s like, oh, my God, it’s so late, like, I’m exhausted. But that, you know, obviously, you were there. And then we had a couple other people come in, and that just like, gives you a new life at the top of every hour when you’re like, Alright, what are we doing this hour. So the community around you is obviously really important, which we have a great community of at CrossFit prototype. And I, I scaled a lot, I mean, I, I scaled probably every workout. If I are when I do this, again, I think I will not scale as much. But you know, that was something that I learned from, but again, as we know about CrossFit, it’s infinitely scalable. So anybody can do this. It was really important for me that I was just like eating and drinking throughout, which I think was actually one of the hardest parts. For me, just because I don’t like to eat a lot before or after I workout because it makes me feel weird, I guess. But you know, you obviously have to be eating and drinking a lot if you’re working out for 24 hours. But and then I think it’s also just keeping in mind what the purpose of the 24 heroes workout is, is what helps you get through it to </p> </div> <div data-rss-type="text"> <p> Mike Collette 11:47 <br/> every single one of those workouts is in memory of someone that has given the ultimate sacrifice. And there’s a story behind every single one of those. </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 11:57 <br/> Yeah. And reading those stories, like at the top of the hour or you know, right after you do the workout, you’re like, yes, this is great. </p> </div> <div data-rss-type="text"> <p> Mike Collette 12:04 <br/> Yeah, I there are so many, there’s so many. And it’s it’s like, it’s the crazy thing. I remember, when getting involved in CrossFit, there wasn’t as many hero workouts as there are now. And now it seems like there’s just so many. And it’s just, it’s sad. And it’s crazy, like, and it’s also there’s this weird, like, Great thing about it at the same time. It’s really, it’s really strange. I would say that that was probably a defining moment for you accomplishing that, what are some other like peak defining moments that you can remember, like in your journey, not necessarily at prototype. But in general, in CrossFit, like any major like events or things that like you’ve done? I know you got a muscle up recently, that was probably one of those moments like to talk about that a little bit. </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 12:52 <br/> Yeah, I’m getting muscle up was definitely one of those moments for me. Um, it was just something that I like, always, obviously, I mean, I guess not obviously, but I feel like when I first started CrossFit, I was like, I want to be able to do that. Um, and you know, doing it First of all, I I never really like focused on trying to get a muscle up. So I mean, I didn’t really expect ever expect myself to, I mean, I guess not ever, but I didn’t ever put in dedicated time for it. So I was never when I saw it in a workout. I wasn’t like, Oh darn, I can’t do muscle ups. I was like, duh, I can’t do muscle ups. I don’t work on them. So, obviously doing that dedicated training, and then seeing it pay off was a great moment. For me. It was very exciting. And I definitely cried a little bit. And, um, it’s just nice to see like your hard work. come to fruition, I guess. And yeah, and then it’s like, it’s funny, because with CrossFit, it’s like, Alright, you got it on to the next let’s let’s get an another new movement in. But it was a Yeah, it was a great experience, just to see the hard work, you know, you put in is worth it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 14:08 <br/> I love that. And I think a lot of people can relate to it. Like the muscle up is the, you know, almost one of those Pinnacle things, it’s like you’re kind of climbing up that mountain, it’s like at the top, not everyone necessarily is going to get there. But there’s other moments that that they can be just as proud about like their first pull up or first handstand hold or first double under this all these sorts of moments and things around the exercises beyond reaching like aesthetic goals or those sorts of things. It makes it really interesting. Who inspires you? Right? Right, who are your mentors or role models? Because I know you’re big into CrossFit. It may be maybe a CrossFit or maybe not maybe it’s something to do with like your work but like i think that’s an interesting thing to talk about? Hmm. </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 15:05 <br/> Um, this is a hard one, I think, I don’t know if I have any Well, I guess I definitely have like, role models and people that I look up to like, I mean, I pretty much all the coaching staff at CFP are people that I look up to. I’m gonna start crying because I’m so emotional. Um, but then just like my mom, like, she’s just one of the strongest people I know. And I, you know, obviously I wouldn’t, she’s always supported me through no matter what I choose to do. So I couldn’t like be here without her. Um, which, you know, it sounds cliche, but it’s true. And, ugh, God, sorry. </p> </div> <div data-rss-type="text"> <p> Um, I think other people that I look up to are just like the kids that I work with. Because they are, you know, I, so I work with kids who have really severe autism, for people who don’t know that. But you know, autism is not well understood, which in turn means my kids are well understood. And me being able to be like a voice for them is, and helping them learn is something that I obviously take really seriously and, you know, carry a lot with me. So there are definitely some of my, you know, role models, too, because they, you know, they don’t have a voice, but they continue doing what they’re doing and learning no matter what the situation is. So, yeah, </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:53 <br/> I didn’t mean to get you emotional on this, </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 16:56 <br/> like, Okay, I’m emotional about everything. So </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:59 <br/> that’s okay, though. This is the real deal with these community conversations. This is real, real stuff right here. And I’m sure it’s reciprocated. Those kids probably look up to you, too. Now. I don’t think everyone listening to this right now probably knows where you work. But you work at the New England center for children. Right? Is that in southborough? </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 17:16 <br/> Yeah, it’s in? Yeah. southborough. </p> </div> <div data-rss-type="text"> <p> Mike Collette 17:17 <br/> What do you what do you do there? I know that the kids that you’re you’re working with, but what are your? What are your roles, responsibilities? What are you doing there? And now you’re also in graduate school? </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 17:26 <br/> Yes, that’s correct. So I’m going to school for a pod behavior analysis, which is essentially the study of human behavior. And applied behavior analysis is, is the science that we apply to teaching the children that I work with, essentially, replacing maladaptive behaviors with appropriate behaviors. And just for like, a simple example, and children, children and adults, adolescents, people diagnosed with autism, who have like a more severe diagnosis, typically engage in behaviors like self injury, or aggression to other people in their environment. So I’m gonna Alright, is it okay, if I go into a little bit of detail with this, </p> </div> <div data-rss-type="text"> <p> Mike Collette 18:17 <br/> go as far as you want? I think this is really interesting. Yeah. </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 18:20 <br/> So apply and apply behavior analysis, we have like foundational principles of behavior. And essentially, all these things maintain everyone’s behavior, they maintain my behavior, they maintain your behavior, and they maintain the behavior of the kids that I work with. So automatic reinforcement, which means the behavior is maintained without any social mediation, and access to tangibles. So like, we we go to work primarily because it’s maintained by getting a paycheck. So that paycheck is something tangible that we’re getting. And so if I were to take like the access to tangibles example, I might have a student who would engage in aggression in order to because that has always historically resulted in like, say, their mom giving him the iPad. Um, so obviously, when these kids get to the place that I work, it’s on a much more severe level, and it’s like they’re older. So they have such a history of this reinforcement of aggression, I get the iPad. And what we do is we kind of break that behavior chain and we give them an appropriate way to request you know, hey, I really I want to play with my iPad. So it’s replacing that maladaptive aggression behavior with aggression appropriate alternative of either like, again, this would be very student specific and depends on their skill level if their vocal verbal, so if they speak or if they Use a communication device or if they, you know, gesture to things, we would replace aggression for iPad with, I want my iPad please. And then that is a very simple example of what we do. And that goes through all different kinds of levels for all different kinds of behavior. So that’s the basis of like, what my science is, and what we do up in New England center for children. But more specifically, my role right now is I’m a residential coordinator. So we have the Newlands Center is a residential and a day school program for kids with autism, which means the kids that I work with are there 24 seven, they’re not with their families anymore, they are safest with us, because of the services that we can provide. So they have like a residence, which they all live at, we we work with them at the residence, which is like their home. And then they also go to school, which is also the New England center for children school building. So we transition them there, back and forth every day. But my position as a residential coordinator is mainly based at the residence. So I’m responsible for like, supervision of my, my staff and my students while I’m while we’re at the residence, I am responsible for like organization systems and team functioning. And, you know, I I talk with parents in the evenings if they’re fielding questions or concerns. And I work a lot with, like, clinical protocols and and making sure things are running smoothly. Pretty much just at the residence. So at the students homes. </p> </div> <div data-rss-type="text"> <p> Mike Collette 21:50 <br/> That sounds like it’s an incredibly hard. Yeah, but incredibly rewarding. </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 21:59 <br/> Yeah, that is very true. </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:02 <br/> How, what made you get into that? </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 22:05 <br/> um, I kind of fell into it my junior year of college. So I was originally a health sciences major when I started college, and I like, I had this grand idea that I was like, I’m going to be a neonatal surgeon. And I got that idea, because in high school I did like, it was called New Visions. It is essentially like, an internship at a local hospital. And I got to just like do rounds with, like doctors and learn about pre med essentially. And it was a couple different like, college credit classes that I took to. So that’s where I originally was, like, pre med. Yeah, Health Sciences. And that really didn’t work out because I didn’t like chemistry, I really didn’t like bio. And it was just like, I am not enjoying this. And I’m not doing as well as I need to do either. So I switched my major to psychology my sophomore year. And I was like, oh, maybe I’ll be a like a athletic psychologist or a sports psychologist, something like, and then, but at that point, I still didn’t really know what I wanted to do. And I didn’t really know what options were out there either. And, in one of my psychology classes that I was taking somebody from the New England center for children came and did like a presentation, because they do an internship program. I was like, Sure, let’s try this. Because again, I was like, I don’t know what I want to do. So I need to try something. Um, I did the internship, my junior year, and I absolutely loved it. I was like, This is so cool. Um, and the reason why I loved it was because applied behavior analysis is this, like, it’s a psychology, but it’s a, it’s an observable science, like we do X, and we see a change, and you can really see it, which is very, very similar to CrossFit. Because it’s observable, it’s measurable, and you can repeat it over time. So it’s like, I’m, I’m not good at, I don’t have a muscle up, I do all this work, I get a muscle up. And, and then it’s the same thing, you know, kid engages in aggression. We do all this work to teach them how to ask for their iPad could ask for iPad and no longer engages in aggression. So it’s like observable, measurable, and it’s repeatable. It’s just like CrossFit. I mean, it’s not just like CrossFit, but the principles are like, very oddly similar. Um, so from the internship, I, you, you pretty much need a master’s degree to like progress in the field. So that was my next option, or my next step, I guess. And I went to undergrad at Western New England. Which is also where my grad school is, um, and they have this program with the New England center. So that is how I ended up in the field I’m in, and I just learn so much every day and love it more every day. It’s just, it’s really incredible. </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:19 <br/> There’s so many questions that I want, ask, </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 25:22 <br/> ask away. </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:24 <br/> So I so coming from the, from an expert, you Not me, behavior is something that I guess controls us all in some sort of way, obviously, right? Like, we’re not going to do this, or we’re going to avoid this or, or whatever. Looking at it from, like a fitness perspective, right? We tend to not want to do things or we avoid doing things that we’re afraid of, or we engage in behaviors that we know aren’t the best for us are going to get us to a result, right, like overeating. As an example. You want to lose weight. What would be this might be a very general question might be too hard to ask. But from like your perspective, like what are things that people can do to the for themselves to modify or change behaviors that they know are negatively impacting where they want to go? </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 26:29 <br/> I think that so yeah, like you’re saying people engage in these behaviors? Because, you know, why? Well, I guess the question is why? And essentially, the, I mean, one of the answers is that these behaviors that we engage in, have such a long history of, of resulting in, like reinforcement, whether that’s immediate, or if it’s delayed reinforcement. And so you mentioned, like overeating, like, something I struggle with is, like eating an appropriate amount, and not like snacking, and not just getting home after work and being like, I’m gonna be everything that I see. Um, and I do that, because, and I know that I do this, I do that, because, you know, if I eat something, it’s that immediate reinforcement of Wow, that was so good. And now I’m not hungry anymore. And great. Even though I might have already in like, plenty for the day, it’s not immediate reinforcement of Yes, this chocolate so good. </p> </div> <div data-rss-type="text"> <p> Mike Collette 27:32 <br/> I can be a reward, it can be like a reward too? </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 27:36 <br/> Yeah, yeah, similar reward reinforcement. It’s reinforcement is like, the technical, scientific term, but reward is, is essentially the same thing. Um, but I think just like accountability, and having those contingencies in place, are I mean, contingencies are what control everybody’s behavior. So accountability, and and of those contingencies is the best place to go. Whether that’s, you know, you have to there’s like apps out there, I use an app, it’s called stick, and it’s an app that’s based on these behavioral science principles. So, you know, have the contingencies have the accountability. So say, Hey, I’m gonna send you a picture of everything that I eat today, if I don’t send you the picture, you have to donate $10 of my money to some organization that I hate. Or setting it up to be more of like a reinforcement based system, maybe it’s like, Okay, I’m gonna send you pictures of what I eat all week. And then at the end of the week, I am going to go get a massage or something like that. And so I just the appropriate contingencies have to be in place for everyone’s behavior to conform. And if behavior is not conforming to what we want it to be, that just means we need to arrange our environment better. </p> </div> <div data-rss-type="text"> <p> Mike Collette 29:05 <br/> Fascinating. It’s fascinating because you, there’s a science to this stuff in it, and from higher explaining it here. It works. Yeah, you guys are getting results with your kids. And I can just see how rewarding that can be. Um, we’re gonna go the Spitfire around right now. Okay, three quick questions. This is how I’ve been ending a lot of these community conversations. So first one is favorite movie and or TV show of all time and then I’m also adding in what are you currently binge watching? I know you’re really busy, so you might not be anything but might be something What are you currently binging now so favorite movie, TV show, and what are you binging right now? </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 29:48 <br/> My favorite movie is? Oh, no, I really like the Note, Titanic. Titanic. We’ll go that one. My favorite show is Either new girl or working moms, and I have not really been doing anything but I watched the bachelor and the bachelorette whatever it’s on. And I’m waiting for The Handmaid’s Tale to come out with their new season I will be bingeing that. </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:18 <br/> Who’s the guy in new girl that does CrossFit? </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 30:21 <br/> Ah, </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:22 <br/> you know, I’m talking about right? </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 30:23 <br/> His name is Schmidt. And yeah, Dave Castro just reposted him. </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:27 <br/> Yeah, you got Uh huh. Yes. </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 30:29 <br/> I don’t know what his actual name is. But his name is Schmidt New Girl. </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:32 <br/> That’s right. Yeah, I know. That guy’s a big crossfitter. favorite musician, artist, band. Music Group of all time. </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 30:41 <br/> Luke combs or Florida Georgia line. Or Sam Hunt. </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:45 <br/> Yeah, well, country. Country action. Awesome. All right. Last question. What’s your favorite thing to do when you’re not working? working out at the gym? What’s your favorite thing to do? hobby? </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 30:59 <br/> Sleep, Or eat? probably eat? </p> </div> <div data-rss-type="text"> <p> Mike Collette 31:03 <br/> Easy. Sleeping or eating? country is so emotional movies and TV shows. Country Music sleeping and eating? Yep, that’s pretty much sums it up. </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 31:17 <br/> Yep. </p> </div> <div data-rss-type="text"> <p> Mike Collette 31:18 <br/> That’s awesome. All right. Well, you know, this is awesome. This is a great conversation. I think a lot of people are going to really enjoy this Lauren. So thank you so much for being part of this community conversations means a lot to me means a lot to everyone at prototype. And if you guys that are tuning in watching here in this now thank you guys. Remember, every week we’re releasing a new community conversation with a new guest to get your week started. Instead to be the first to know about a new community conversation, get on our newsletter, or subscribe to our YouTube page. If you’re a current member of prototype, we also post this in our prototype members community group on Facebook. And for some reason, if you’re not in that group, and you are a member or a prototype, let us know we’ll make sure that you’re in. And lastly, if you’re ever interested in being on a community conversation, just shoot us a message and we would love to have you so until next time again. Lauren, thank you so much. </p> </div> <div data-rss-type="text"> <p> Lauren Palmateer 32:05 <br/> Thank you </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-9-the-community-conversation-lauren-palmateer-and-mindset/"> Ep 9: The Community Conversation-Lauren Palmateer and Mindset </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sat, 06 Mar 2021 20:28:00 GMT http://www.prototypetraining.com/ep-9-the-community-conversation-lauren-palmateer-and-mindset/utm_sourcerssutm_mediumrssutm_campaignep-9-the-community-conversation-lauren-palmateer-and-mindset thumbnail http://www.prototypetraining.com/speed-series-why-your-warm-up-is-more-important-than-your-workout/utm_sourcerssutm_mediumrssutm_campaignspeed-series-why-your-warm-up-is-more-important-than-your-workout   By: Evan Cleveland   You’ve always been taught to warm up before any bout of exercise. We do it before playing sports, working out, running, etc,  but is it really that important? As a kid or a younger athlete, it may not seem too important but as we get older, it really matters. In high The post Speed Series: Why Your Warm Up is More Important than Your Workout appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/IMG_1900-1024x1024.jpeg" alt="A poster that says speed series why your warmup is more important that your workout" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> By: Evan Cleveland </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> You’ve always been taught to warm up before any bout of exercise. We do it before playing sports, working out, running, etc,  <em> but is it really that important?  </em> As a kid or a younger athlete, it may not seem too important but as we get older, it really matters. </span> </p> </div> <div data-rss-type="text"> <p> <span> In high school, this thought often crossed my mind. I thought that maybe it was just an excuse that coaches used to get their athletes to do more work, or that it was just something to prepare us mentally for practice/games, or even that the need for warming up was just an old myth! </span> </p> </div> <div data-rss-type="text"> <p> <span> I figured there must be some benefit to it, I just didn’t know for sure. I never warmed up before my personal practices at home and nothing bad ever seemed to happen. I would shake off these thoughts and just go through the motions to make my coaches happy. My mindset was that I should put the least amount of effort into the warm-up in order to conserve energy for what was important.  </span> </p> </div> <div data-rss-type="text"> <p> <span> <a href="https://www.sacredheart.edu/"> Collegiate track and field at Sacred Heart University </a> was an absolute shock to me. Before our workouts we would start practice with a mile run, then go through a stationary stretching routine, next we performed dynamic line drills, and on top of everything we also did bounds and sprints! In total, the warm-up lasted about 50 minutes. Granted, our workouts would typically be very short with high intensity (e.g. 5 x 300m sprints with thirty seconds rest time).  </span> </p> </div> <div data-rss-type="text"> <p> <span> Forget our practice warm-up, because the one we did before our events at meets was even longer! It was the same routine except everything was lengthened just a bit. This warm-up would last over an hour.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> So were these long warm-ups necessary? </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Yet again, my exercise science curriculum proved itself useful going hand in hand with my athletic career! In my exercise physiology class, we dove into the importance of warming up before working out. It blew my mind how many benefits there were. In case you were wondering, here’s a list of them: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> -Higher rate of force development (explosiveness) </b> </p> </div> <div data-rss-type="text"> <p> <b> -Improved reaction time </b> </p> </div> <div data-rss-type="text"> <p> <b> -Mental preparation </b> </p> </div> <div data-rss-type="text"> <p> <b> -Improved blood flow </b> </p> </div> <div data-rss-type="text"> <p> <b> -Higher heart-rate/blood pressure </b> </p> </div> <div data-rss-type="text"> <p> <b> -Reduced chance of muscular injury </b> </p> </div> <div data-rss-type="text"> <p> <b> -Improved flexibility </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Rate of force development (RFD) is defined as how quickly you can produce your maximum force. This skill is improved at the neurological level, your brain sends signals to your muscles telling them to contract. You need to wake up your brain to this action to be able to use it efficiently. Athletes especially need this ability to function at a high level to maximize performance, but it will help everyone get a better workout! It will assist in power movements mainly, such as a power clean or a box jump. Reaction time also plays a major role in this skill. Warming up prepares your mindset to exercise subconsciously. This process of mental preparation actually begins before even walking into the gym! </span> </p> </div> <div data-rss-type="text"> <p> <span> You may hear people say that warming up gets the blood flowing… well it’s true! This is an important aspect of exercising, as when you begin a workout your heart rate and blood pressure drives upward very quickly. Without a warm-up, that sharp spike can be very dangerous for some people.  </span> </p> </div> <div data-rss-type="text"> <p> <span> Have you ever sprained or strained something? I have! Your muscles do in fact need to be “loosened up”. High intensity movements put a lot of stress on your muscles, that’s how they elicit stimuli for improved strength. Your body may be very stiff walking into the gym, especially if you’ve been sitting down all day. If you immediately try and endure this stress, your muscles are much more likely to be damaged. Warming up will loosen them and improve your flexibility. </span> </p> </div> <div data-rss-type="text"> <p> <span> These are the benefits of warming up before a workout. However, </span> <a href="https://journals.lww.com/nsca-jscr/fulltext/2008/07000/four_week_dynamic_stretching_warm_up_intervention.36.aspx."> <span> check out this study performed by the </span> <i> <span> Journal of Strength and Conditioning Research </span> </i> </a> <span> , it provides evidence for long term benefits as well! After a month of a specific dynamic warm-up routine, collegiate wrestlers improved their performance results in broad jump, peak quadriceps torque, and more. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> How a warm-up is structured: </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Warm-ups should be specifically structured to tailor to the workout that will follow! The warm ups we use for our CrossFit workouts will target the muscles that are going to be used that day. Here’s an example of a warm-up that I would use before a running workout: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <span> Example Workout </span> </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> -6 x 400m sprints w/ 1 minute rest between </span> </p> </div> <div data-rss-type="text"> <p> <span> -1-mile run </span> </p> </div> <div data-rss-type="text"> <p> <span> -5 x 10 stadium hops </span> </p> </div> <div data-rss-type="text"> <p> <span> -Core circuit </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <span> Warm-up (~15 minutes) </span> </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> 800m jog (General warm-up/HR elevation) </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Line Drills (HR elevation + RFD + Technique) </b> </p> </div> <div data-rss-type="text"> <p> <span> -High knees </span> </p> </div> <div data-rss-type="text"> <p> <span> -Butt kicks </span> </p> </div> <div data-rss-type="text"> <p> <span> -A skips </span> </p> </div> <div data-rss-type="text"> <p> <span> -B skips </span> </p> </div> <div data-rss-type="text"> <p> <span> -Walking lunges </span> </p> </div> <div data-rss-type="text"> <p> <span> -High kicks </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Specific Preparation (RFD + mental prep) </b> </p> </div> <div data-rss-type="text"> <p> <span> -3 x 50m bounds </span> </p> </div> <div data-rss-type="text"> <p> <span> -3 x 50m max sprints  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> This warm-up is structured to cater to the demands imposed by the workout. It will adequately prepare anyone and allow them to get the greatest performance, and ultimately results.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Now here’s an example of a warm-up that is NOT structured: </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Static and Dynamic stretches </b> </p> </div> <div data-rss-type="text"> <p> <span> -Toe touches </span> </p> </div> <div data-rss-type="text"> <p> <span> -Quad stretch </span> </p> </div> <div data-rss-type="text"> <p> <span> -Hip flexors </span> </p> </div> <div data-rss-type="text"> <p> <span> -Calf stretch </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> 90% 400m run </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> This may look like a decent warm-up, but in reality it’s going to limit your performance and put you at a greater risk of injury. </span> </p> </div> <div data-rss-type="text"> <p> <span> First of all, <b> static stretching (holding one position for 10+ seconds) has been recently found to DECREASE your RFD (rate of force development) </b> , meaning that it will subtract from your ability to create explosive movements. Think of your muscles as rubber bands, if you stretch them out too much, they won’t be as snappy. There are also no movements that are going to increase your heart rate enough before going into a very high intensity run. The 400m in this warm-up alone could injure someone! The list goes on, but in summary, a warm-up needs to be structured properly in order to prepare you for a workout.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <a href="https://www.youtube.com/watch?v=hR08-raOPI8&amp;t=15s"> <span> Here’s a video from 2015 of Mike breaking down one of our CrossFit warm-ups! </span> </a> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Don’t cheat yourself and halfheartedly go through the motions of your warm-ups. You don’t need to carry out an hour-long routine like I did before my track events, 10-20 minutes will allow you to reap the benefits. It will lead you to a much more effective and safe workout! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> About Evan: </h4> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/18275248_1331418736941015_7357641592712086103_n.jpg" alt="A man wearing a red jersey that says new england" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> personal trainer </a> </p> </div> <div data-rss-type="text"> <p> <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit classes </a> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/speed-series-why-your-warm-up-is-more-important-than-your-workout/"> Speed Series: Why Your Warm Up is More Important than Your Workout </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 03 Mar 2021 18:18:00 GMT http://www.prototypetraining.com/speed-series-why-your-warm-up-is-more-important-than-your-workout/utm_sourcerssutm_mediumrssutm_campaignspeed-series-why-your-warm-up-is-more-important-than-your-workout thumbnail http://www.prototypetraining.com/prototype-nutrition-kickstart/utm_sourcerssutm_mediumrssutm_campaignprototype-nutrition-kickstart   The new year has come and gone, as have many New Year Resolutions. Studies show that nearly 80% of resolutions “fail”, so if you’re one of those people that set intentions and have fallen off the wagon, you’re not alone. The reason this happens so often is because resolutions are set as an all-or-nothing The post Prototype Nutrition Kickstart appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/Copy-of-Kickstart-Flyer.png" alt="A poster for a nutrition kickstart that says $ 40 buy in" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The new year has come and gone, as have many New Year Resolutions. Studies show that nearly 80% of resolutions “fail”, so if you’re one of those people that set intentions and have fallen off the wagon, you’re not alone. The reason this happens so often is because resolutions are set as an all-or-nothing challenge; where the idea is “ </span> <span> If I’m going to clean it up come January 1st, I can do whatever I want until the </span> <span> n”. Stopping the habit cold turkey and making a complete 180 often doesn’t last long.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> What does work is making small changes incrementally. Rather than changing everything all at once, you change one small thing. When that becomes a habit, then you change one more small thing. That pattern continues over and over again until you’ve made that big change.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Using this concept, the <a href="https://prototypetraining.com/programs/nutrition/"> nutrition team </a> wants to help you through making those small changes with your nutrition. This is why we are rolling out a Kickstart for you starting this March. This Kickstart is going to give you the skills and accountability you need to establish good nutrition habits. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So what even is the Kickstart? Well, it is a 4-week program that holds you accountable. Over the course of the four weeks, you will be adding in new nutrition habits in a building fashion. With the guidance of the nutrition team and the accountability from your peers, we hope to help you make lasting changes. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The program rolls out in 4 stages, spread across the 4 weeks. Each week, you’ll be focused on a different goal: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/03/Kickstart-Pyramid.png" alt="A pyramid of healthy foods including protein , fruit and veggies , hydration and sleep." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Each week you embark on a new goal, while also continuing to maintain the goals from the previous weeks. This means that by week 4, you’ll be focusing on eating home cooked meals, but you’ll also be monitoring your hydration, protein, and fruit and vegetable intake. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> For a total of $40, you’ll get: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The thing that sets this apart from challenges we’ve had in the past is that this is only the beginning. With this Kickstart, we are here to help you start building the habits that will extend beyond these four weeks. By giving you the tools to make the changes and adding a bit of accountability, we hope to start your journey to reach your nutrition goals! </span> </p> </div> <div data-rss-type="text"> <p> <span> To sign up for the Kickstart, follow </span> <a href="https://prototype.wodify.com/OnlineSalesPortal/ReviewPlanPurchase.aspx?OnlineMembershipId=182370&amp;OnlineMembershipPaymentOptionId=699137&amp;IsMobile=False"> <span> this link </span> </a> <span> to register online. Alternatively, you can reach out to a member of the Prototype Nutrition team or email Coach Sam (sam@prototypetraining.com) to get signed up! </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-nutrition-kickstart/"> Prototype Nutrition Kickstart </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 03 Mar 2021 00:18:00 GMT http://www.prototypetraining.com/prototype-nutrition-kickstart/utm_sourcerssutm_mediumrssutm_campaignprototype-nutrition-kickstart thumbnail http://www.prototypetraining.com/ep-8-the-community-conversation-brendan-sheehan-on-routine-and-behaviors/utm_sourcerssutm_mediumrssutm_campaignep-8-the-community-conversation-brendan-sheehan-on-routine-and-behaviors   Thank you for checking out The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype. The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness.   We’ve all listened The post Ep 8: The Community Conversation-Brendan Sheehan on Routine and Behaviors appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/Brendan.jpeg" alt="The community conversation episode 8 is sponsored by prototype training systems" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Thank you for checking out <b> The Community Conversation </b> , brought to you by <a href="https://prototypetraining.com/"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit Prototype </a> . The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA"> YouTube videos </a> that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! <a href="https://prototypetraining.com/ep-7-the-community-conversation-danielle-fontaine-on-the-front-line/"> (Check out our last episode here!) </a> </p> </div> <div data-rss-type="text"> <p> Today’s guest on The Community Conversation is Brendan Sheehan! Brendan is the owner and founder of <a href="https://www.waymarkwealth.com/"> Waymark Wealth Management </a> , located in <a href="https://www.town.westborough.ma.us/"> Westborough, MA </a> . Brendan has been a member at Prototype even before its inception, he’s a former collegiate rower at <a href="https://www.harvard.edu/"> Harvard University </a> (he’s wicked smaaahhttt), a family man (father of 2), and just an overall amazing person! </p> </div> <div data-rss-type="text"> <p> Click the link below to watch this Community Conversation on our YouTube page! You can also check out The Community Conversation on <a href="https://anchor.fm/michael-collette"> all major streaming platforms </a> including <a href="https://open.spotify.com/show/2WCMRo3o50zrdNdxfiahEV"> Spotify! </a> Don’t forget to subscribe! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:02 <br/> Hey everyone, thank you for tuning in to the community conversation brought to you by pro tip Training Systems home of CrossFit Prototype. The community conversation highlights a different member of the prototype community each week and allows them to tell their story, share their life experiences, and communicate their perspective on all things fitness. We all listen to podcasts and watch YouTube videos that highlight some of the world’s greatest leaders and visionaries. And we believe we have some of those amazing people right here at prototype. So to that end, I want to introduce our ninth guest of the community conversation, Brendan shin. Brendon has been part of the protec community since its inception. He’s the owner of waymark wealth management, which is one of our community business sponsors here at prototype. He’s a father of two former collegiate rower at Harvard, and just another amazing human being we have at the prototype community. So Brendan, thank you for being part of their community conversation today. </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 0:53 <br/> Yeah, Thanks, Mike. I really appreciate it. I gotta say, I feel a little intimidated by this because you had some pretty awesome people that you’ve interviewed, he had you know, call and he starts some awesome charity to help out military vets. You got Dan jumping out of planes and fighting fires, you get a be traveling the world and then of course, you know, how do you follow Fagin time. They’re like the the godfathers of CrossFit prototype and prototype Training Systems. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:21 <br/> Well, there’s a lot of awesome people here and that just shows your humility because I’m sure there’s a lot of great things that people are looking forward to hearing about you. So let’s let’s kind of jump into it. Sheehan and I’m just gonna call you Sheehan because I don’t think I ever call you Brendan </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 1:33 <br/> It’s funny because I was thinking if you if you call me Brendan, I’m gonna be like, this is a little bit too canned. You know? You gotta you gotta call me when you call me. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:41 <br/> I’m gonna call you Sheehan and that’s what I call you. So Sheehan and tell us a little bit a little I know your background. But why don’t we share your background to everyone listening? You know? Where’d you grow up? Where’d you come from? How’d you hear about prototype? How’d you get involved? You know, what was your fitness before? Kind of? Let’s let’s start there and see where this takes us. </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 2:00 <br/> Cool. Yeah, it’s kind of a long and winding road. You know, I’m a Boston kid grew up in Braintree Massachusetts, pretty much the Irish for the era of Boston like all the kids from southie and Dorchester came down to Weymouth Quinsey Braintree those places so definitely grew up in kind of that blue collar Irish Catholic upbringing down in Braintree got my Eagle Scout from Boy Scouts wrote some pretty good college essays and ended up getting into Harvard which was kind of cool we got for you wicked smart dude is working out today and and one of the guys is like a graduate from Harvard I had no idea I thought all garbage kids were like these stuck up kids but anyway, yeah, wicked smart, graduated with psychology degree graduated my classmates were all like doing like, you know, $100,000 a year jobs you know, and consulting and investment banking. I went and worked at Pizzaria Uno during that during the evenings and, and was an unpaid intern during the day ultimately got a job in advertising work and advertising for five years tried to use my psychology degree to manipulate people to buy stuff. </p> </div> <div data-rss-type="text"> <p> Mike Collette 3:23 <br/> That doesn’t work. </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 3:24 <br/> Yeah, then I got then I got hired by a financial planning firm to do their marketing.I was in charge of the CRM and customer relationship management software and pretty much had to reach out to people tocheck in with them make sure that they’re cool with what was going on in the markets in the world and all that and then quickly realize that people are asking me questions about finances that I had no idea how to answer so went back to school got masters you know, did did the night courses that Bentley got a master’s in financial planning, got a certified financial planner designation. And then got recruited to work at Ameriprise in 2008 we broke away from a narrow prize in 2013 that’s when we became way mark and then I pretty much took over ownership of it 2019 so January 1 2019. So pretty much it’s been my business since January 1 2019. So that’s pretty much quick two minute history on on me coming from Braintree and doing good. </p> </div> <div data-rss-type="text"> <p> Mike Collette 4:35 <br/> So I had to get started at the gym like how did you I know that while I know but like I tell everyone else here like because you I remember like before starting and working out at Prototype doing CrossFit. You were doing some training. I know you had like just a long history of like plantar fasciitis and but you also had that background doing crew So you knew what hard work was like, like talk through that journey and how you got into CrossFit at Prototype. </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 5:07 <br/> Yeah. Now two minutes story so get ready buckle in. So high school I was a, I was a runner. So I graduated 12th grade when 125 pounds. It’s actually pretty good. It’s pretty good runner, some five minute mile, etc, etc. But, you know, senior year I was like, I’m too skinny. So got to Harvard. And one of my roommates decided to go off with the current team and they wanted me to be the Coxon, the little guy that sits in the back and stares. And I said, I don’t want to be that I want to be one of the big beefy guys that that row. So like the Winkle boss. Exactly, yeah, except them a lot shorter than So, so yeah, so, so join crew. And so for pretty much eight years, I was doing some pretty hardcore between running and crew cruiser crew was six days a week, you know, you know, the no joke right? Now, before the before the river thought it was indoor, sweaty, nasty. And on earth, you know, we’re on the rowing machine. And we did some pretty gnarly workouts on the rowing machine. So really, really good shape, you know, when I graduated 1996. But then from that point, the fitness was kind of spotty. Didn’t have any, you know, external motivation to kind of keep me keep me going. So yeah, I did the big box gyms and all that kind of crap. didn’t really do anything for me. 2006 I had my first kid. So 10 years later, I wouldn’t say I was in terrible shape, but I certainly wasn’t in good shape. And then 2006 happens. And you know, anyone that had their first kid, </p> </div> <div data-rss-type="text"> <p> I’m speaking to you, Jon Collette because he’s like t minus one day right now. </p> </div> <div data-rss-type="text"> <p> Mike Collette 7:07 <br/> He might be listening, when this comes out, you might be listening to it in the delivery room, you know, </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 7:10 <br/> Yeah, seriously. You know, So bottom line is, it’s very hard, you know, going asleep at all hours a night and trying to work out. So from 2006 to, you know, probably 2011 just really wasn’t doing much at all. And 2012 baby number two comes. And I remember this moment, you know, pretty vividly, I was kind of doing the, you know, bouncing around and rocking her and doing whatever and standing up and I was like, I can’t stand up. Like my plantar fasciitis was really bothering me that much that I said, I can’t pick up my kid and rock this baby. Because like, if you sit down and Rock The Baby, they don’t care, they start screaming. But you have to kind of bounce around and walk and just be always on your feet. And so yeah, that’s one of those moments where I remember saying, Wow, I wonder if this is what old feels like, you know, just thinking that everything is starting to break down. And so I did I did. I did do some personal sessions over at Boston sports club. And I started saying, Hey, I kind of like this thing. This is pretty good. And then you guys started the gym. But it was right around the time that I was scheduled to actually have surgery for the plantar fasciitis. So I didn’t join until probably January 2013. So a few months after you guys officially opened. And, you know, we really, you know, and and please don’t take this anyone listening as a slight against anyone. But we had just an all star crew, you know, 6am back in 2013. We had Eric Rogers we had a Karen and john Burton, and like the classic, you know, back and forth between Karen and and, and Eric were just fantastic. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:07 <br/> Eric referring to me as a as Karen son in law and her daughter, my now wife and I were just started dating. I couldn’t be any more uncomfortable. </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 9:20 <br/> But it was awesome. So we had Eric, we had Karen we had john we had Jess Clancy we got Lisa Z. We got Dr. Annie, we had a guy named Jas </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:28 <br/> The Jasmanian-Devil </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 9:31 <br/> Like, just a really good group. And like I quickly realized that and the other thing that was really cool about it was that it was pre robot robot robot fart music so you guys actually played like more of the garretts playlist, which is you know more of the heavy metal type stuff and so like we’ve we’ve pretty much listened to Fort minor on on shuffle, you know, sport minor fort, Fort minor all the time. And I was like, this place is awesome! Like, I got a good group of people, the music’s awesome. And I’m actually getting a workout in in one hour. You know, that’s the other thing that was really cool about it is that you show up, you spend 60 minutes and you walk away, you know, feeling off and ripped. And so it was awesome. It was just a really good environment. And that was it. And then of course, you have the competitiveness. And I was like, wow, this reminds me of being on the track team green on the crew team, you know, having a group of people that I’m working out with, and high five, and at the end of the workout, etc. So it’s just just a really, really good fit. </p> </div> <div data-rss-type="text"> <p> Mike Collette 10:39 <br/> So there’s so many directions we can take this night, remember exactly what you’re talking about, because I coached a lot of those morning classes. And it was a lot of fun, a lot of “organized chaos” and anarchy at times, we will bring it in, I think John Burton would bring his his coffee mug, show up few minutes late, sit down, start foam rolling, and then knock it over and get it all over the floor. I think that happened quite a few times. But um, take us through some of the moments where, you know, Prototype helped solve some of your some of your problems, Brendan? </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 11:13 <br/> Yeah, I’m probably gonna. And I said this to you before the before we get on the air here, I’m probably going to echo some of the things that Todd and peg said. I would say 2014 2018 was a pretty stressful time in my life professionally. And in crop, and so like, I’d have the old sleepless nights between you know, I this test that I had to study for that was this this awful test anyone in the financial services industry, it’s called the series 24. It’s just a terrible, terrible test. And I would, you know, spend a lot of time at Starbucks study, and away from my family, it was just not a new time that I’m studying for this test. At the same time, my day to day at work was was kind of stressful. And so it really was that one hour of the day, one, two hours of the day, where it was like a little oasis, it was you know, we only instead of thinking about 17 different things at all times and being stressed out the whole time. They’re in that one to two hour block, when I’m at the gym, I get to hang out with my friends, you know, have some laughs etc. And then, you know, focus on one thing, one thing, just getting through the workout. And it really was. It sounds it sounds it sounds counterintuitive, but bottom line is it almost was like meditation, where like you only focus on one thing, and your brain gets a little bit of a break. Your body, on the other hand might not be getting the break, but your brain is focused on one thing, and that is that was huge. And I would, I would say that that got me through, I don’t know how I would handle the stress, if I didn’t have that. </p> </div> <div data-rss-type="text"> <p> Mike Collette 13:04 <br/> It’s a lot of information out there in terms of the flow state, and there’s what you’re kind of describing is shutting off your brain taking away all those distractions or things that you know, because, you know, our brains work a lot faster than how fast that we can talk. And we certainly can’t write as fast as we can talk. So it allows that kind of siphon that down and, and from my understanding and from, you know, CrossFit sort of workouts allows you to, to kind of filter that out, because like you just said, you have to focus on one thing at a time, your technique, all that sort of thing, all that sort of stuff, shut off the rest of the stress, and then all those endorphins, all the good things that that are a byproduct of high intensity training kind of comes into play and makes your brain feel a lot better helps you put yourself into that flow state and set you up to have a more successful day. So I mean, that’s an amazing story, just in general, just giving a really good example about how that stuff can impact. And this, you know, I’m sure you’ve talked to a lot of people about it in terms of how these sort of workouts can impact like your mind over your body. Like how much are you working out now for your body over your mind? Or like how do you how do you? How are you approaching fitness now that you’ve kind of, you know, there’s I wouldn’t assume I’m not assuming there’s less stress in your life. But now that you’re you know, sole owner of waymark you’re done with the series 24 like, how are you approaching your fitness now? </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 14:33 <br/> It’s interesting, it’s, uh, it is definitely a little bit different. And I definitely think that pandemic definitely kind of recalibrated things when it came to fitness. You know, I’m a routine guy and not being able to come to the gym and you know, again, do all the fist pumping laughs and do all that stuff. It definitely was an adjustment for me. We have a peloton at home, so I kind of You know, when we were really shut down, and everything was virtual, I would probably do about 5050 peloton versus, you know, the virtual classes. But then when you guys opened up in the parking lots, you know, I’m going to echo again, some of Dan’s stuff, you know, that was awesome, you know, working outside was pretty awesome. You know, it’s hot as hot as hell out there. But, but it was good to like, go here, you know, work a hard day and then head over there and, you know, sweat and do the do the stuff. So bottom line is definitely had to change up my routine that I had gotten into. I think a lot of people thought that the 6am was synonymous with Brendan Sheehan. Like I had been a 6am guy forever. So when they saw me at like, the afternoon, they’re like, wait a minute, is it 6am? It does seem like it’s 6am right now, who are you? Yeah, exactly. Who’s that guy. So I’d introduce myself to like people like cave on and all those other people. But yeah, it was, I definitely had to change things up. But, you know, right now, I’m kind of in this mode, where I’m like, every single person that I think I started with, and we all kind of started in our 40s a lot of those people that are a couple youngsters who were in their 30s. But But a lot of the guys that we started with, you know, had some kind of injury at some point. And I’ve always just taken the taking the, the the mentality that workout hard, but don’t work out 100% all the time. And really, really take advantage of the rest and stretching and focusing on the technique and stuff like that. Because at the end of the day, that’s, that’s how you’re going to get through all this. So. So it’s really, it’s really kind of a focus on and, you know, kind of sounding like a Buddhist monk, but it’s all about balance. </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:57 <br/> Where we can be our best or worst regulator, when it comes to those things, especially if you’re have that competitive nature, or that not competitive necessarily with other people, but competitive with yourself. Sometimes it can be hard to throttle back. Right? Especially as the Prototype open. gets close. You excited about that? Now? </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 17:21 <br/> Here comes my Boston, I’m wicked competitive. So, you know, one of the cool things is, you know, in my age group, I actually do, okay, so it’s nice, you know, it’s one of these love hate relationships, when you look at you know, your ranking and, you know, you have kind of certain metrics that you want to hit. And when you hit them, it’s awesome when you don’t hit them, you know, you’d beat yourself up over it. So at least I do. So there is a little bit of a love hate with the competitive base. </p> </div> <div data-rss-type="text"> <p> Mike Collette 17:50 <br/> Hmm. I’m gonna switch gears a little bit. And I know this wasn’t one of the questions that I asked you ahead of time so you didn’t have the chance to prepare if you guys are listening, Brennan, I’m gonna just gonna call you out Brennan Brennan has like notes and notes of of talking points for today’s community conversation. So like that throw him off a little bit. But you’ve been able to help a lot of people at prototype just by the nature of just being a good person and doing a really good job of what you do in your financial services business. For everyone that’s listening out there what would be your biggest piece of advice the current state of how things are right now in the market and how things are no you can’t predict the market but what’s some insight you can provide for the people that are listening that you might not be as you know, savvy with all this financial stuff? I know I’m not but you know, coming from the expert will be your your </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 18:44 <br/> it’s interesting. I’ve definitely met with a lot of people from the gym. You know, it’s kind of funny like people will like either private message of me and be like hey, you know, I have this thing that I want to talk to you about and you know, they money is very personal. So you know people are very kind of coy about it and I try my best not to say you know this person is one of my clients you know, I try to I try to kind of keep that under wraps so I’m not gonna mention anyone’s name during during this but </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:18 <br/> You can mention my name I’m a client, justp puttig it out there </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 19:22 <br/> Yeah, Mike’s been a client for a long time and and </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:26 <br/> since I was a kid </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 19:26 <br/> He and Erin are aantastic clients. I love working with them. There’s never any conflict. They’re always right on the same page with one another. </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:35 <br/> That was a lie. By the way, </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 19:37 <br/> right Erin? Right Erin? Is that right? </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:39 <br/> She’s downstairs. She can’t hear you show us I’ll have to listen to this later. </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 19:44 <br/> But anyway, one of the things that I’ve noticed and I don’t think this is going to come to a surprise to anyone, but you know Westboro people, and Westboro in the in the general vicinity, there is a little bit of keeping up with the Joneses and And, you know, just because they’re driving the really nice car, just because they present very well doesn’t mean that they’re and they’re not in tons of debt. And so just one of the things I would just kind of tell people is that the most basic thing, and I can almost always just in that first meeting that a meeting with someone get an idea of how successful they’ll be with one very, very basic thing. And that is, can you spend less than you’re making, it’s really as simple as that. It’s one of the most simple concepts, but one of the most difficult to actually achieve. And I’ve seen that professionally, to where, you know, if you can’t keep your expenses in control, you’re really putting yourself behind the eight ball. And so that that income coming in versus expenses going out that if there’s no Delta there is a pretty high, pretty, pretty high correlation between whether or not you’re actually going to be successful moving forward. And I just noticed that one fact alone when they start talking to me about budget, and I asked them about their budget, that tells me a lot about who that person actually is. So that would be the number one thing and I know that’s kind of very basic, so I’ll give you something that’s maybe a little bit more meaty. </p> </div> <div data-rss-type="text"> <p> You know, there’s a lot of meat on the meat and potatoes. A lot of stocks out there. I’m not a stock guy, you know, I think that dogs would say, you know, and somewhat when someone calls me a stockbroker, I always take it as a four letter word. You know, I consider myself a financial advisor, something I’ve been called financial counselor, and I’m also called financial Panther by someone that goes to CFP as well, again, I won’t betray names, but But yeah, I’ve been called a lot of different things. stockbroker is not one of them. So please don’t take this as a hot stock tip or anything like that. blogs. Every so often, someone at the gym will say, Hey, what do you think about Bitcoin? What do you think about AMC? What do you think about insert stock of the day that is being talked about? And I always tell them the same thing, you don’t know anything about what’s going on with that stock. So it’s really just a shot in the dark. </p> </div> <div data-rss-type="text"> <p> You know, the two examples I always use are fantasy football, and Martha Stewart. So fantasy football, every single person, we have a we have a fantasy football draft that we do, after the draft, nine times out of 10, the 12 people that are in the draft walk away saying I had the best team ever. And it’s all based on what happened last year, we have no idea what’s gonna happen moving forward in any little stinky thing may trip things up, like look at Antonio Brown, like who would have thought that he’s a dirtbag, you know, and he only played one game for the for the Patriots. And it’s the same thing with picking stocks and picking sectors and things like that. Martha Stewart perfect example. You know, she got in trouble for tax evasion. And were the famous ankle bracelet and stay at home, but she was still running the company. But because she was associated with her company, the stock price went like this, even though she was still running the company. So the stupidest things may impact a stock price that have nothing to do with the value of the company. Sometimes that’s a positive thing like Bitcoin, like there’s no, there’s no intrinsic value to Bitcoin, but it’s, you know, $50,000 a share today or something like that. That’s crazy. And people are doing really well by it. But you know, another little, here’s another wisdom bomb for you, Mike. It’s not how much you make. It’s how much you keep. Like that one? </p> </div> <div data-rss-type="text"> <p> Mike Collette 24:04 <br/> It’s kind of like the same thing you were talking about before with the original tip. And I think just to get back on that just to bring it full circle. That’s, that’s behavior driven, just like we see in the fitness industry with making. Everyone knows you can’t, it’s the same thing is like in the inverse, you can’t eat more than what you’re right, you’re expanding. If your goal is to lose weight, right, but everyone knows, like, for the most part, everyone knows that. I mean, there’s there’s many roads to get to a particular destination. There’s other options that are out there to get to that goal, but for the most part, to make the changes necessary. It’s behavioral driven, right? Because you can say, spend less than what you’re making. It’s such a simple concept, but like you mentioned, it’s not as easy as that, right? I mean, it’s behavior driven. </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 24:58 <br/> Yeah, no at the end of the day, It’s probably the simplest concept but one of the most difficult to actually achieve. So no question it all comes down to behaviors. You know, everyone’s got, you know, there’s a there’s a lot of Freud to it going back to my psychology degree, a lot of Freud, Freud to it, you know, a lot of people grew up with a certain experience with money, and that will dictate how they act with money in their adulthood. </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:27 <br/> Yes, now, yup I’m right on the same page with the I mean, I’ve heard heard the story before, but that might be some new news for folks listening, listening in. By the way, I got to give you a shout out. Congratulations, you. You recently got into the Forbes top 100. Right? For advisors. </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 25:44 <br/> Yeah it’s Pretty cool. </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:45 <br/> That’s a pretty awesome achievement. </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 25:46 <br/> Yeah, you know, it’s it’s funny, you know, 2018 became 2019 2019 became sole owner of waymark. And, and, you know, there are people that, I think may have, frankly, question whether or not didn’t succeed, you know, without, you know, some of my business partners and stuff like that. So, yeah, just last week, we were were voted in as a top 100, Forbes, financial planners and Massachusetts. So really, really cool endorsement. That was one of those ones where, you know, sometimes when you hear people say, they don’t believe that you can run a business and it starts seeping into your brain. Maybe I can’t run this business. But then, you know, a couple years later, is doing great, and you get that kind of endorsement. That’s pretty awesome. So awesome. I’m proud of that. And pretty proud of that. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:42 <br/> When you told me that I’m sorry. I was like, so happy. I was like jumping up and down. So happy for you. Yeah. </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 26:46 <br/> Mike, your your financial advisor to 100 in Massachusetts, look at that. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:50 <br/> It’s true smart, wicked smar </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 26:52 <br/> Only the best, only the best. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:55 <br/> Brendan before I get into the the Spitfire, I know we’ve been kind of going all over the place talking fitness, talking finances. Anything else you’d like to share with the, the the community before we get into some of this, these are Spitfire questions that I have for you. </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 27:11 <br/> Let me go to my notes, Mike. Let’s see </p> </div> <div data-rss-type="text"> <p> Mike Collette 27:16 <br/> oh, by the way, you talked about fighting fantasy football. Who was the fantasy football champion this year? </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 27:20 <br/> I have no idea. Yeah, no, that’s pretty good. You know, the only thing that I would say is, you know, you won’t you like to ask the question, you know, what’s your favorite? What’s your favorite CrossFit memory? So, you know, I, I can talk about myself, but you know, at the end of the day, you know, one of the coolest things about CrossFit the community, etc, etc, is the post workout breakfast, post workout coffee, you know, those moments where you actually, you know, can talk to some of these people and realize that, you know, the guys that you’re working out with and the girls that you’re working out with a pretty amazing people. And the gym is really, we brought together a really good group of people who are all really accomplished and really, really special people. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:15 <br/> It’s why we do these things, man. Yeah, well, and people get to know people you know, they know the end of the day. You might not be at the 530 classes all the time you obviously you have you introduce yourself but not everyone gets to meet everyone. We so we have Saturdays for Saturdays are great. Things are still not back. 100% people aren’t going out and getting dinner and drinks after the workouts in the evening. And not everyone’s necessarily getting coffee after their workouts in the morning. anymore. Right? Some are which is awesome. But we want to make sure people are are being heard and people can get to know each other. You know, in this in this fashion so Spitfire round, Right? </p> </div> <div data-rss-type="text"> <p> Which is not really Spitfire because you don’t go crazy fast these questions but </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 29:05 <br/> lightning round </p> </div> <div data-rss-type="text"> <p> Mike Collette 29:06 <br/> lightning round. What’s your favorite movie? And or? I’ll just say an TV show of all time. And then to add to that I’ve been adding to this is what are you bingeing right now on </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 29:21 <br/> Good question. So it’s tough. I’m gonna I’m gonna answer my own question just like a good politician. So Best TV show, I’d have to say 24 that first season 24 was just unbelievable. You know, my, my wife and I didn’t catch it when it was actually on but you know, it was pre kids. And it was during when Netflix was actually sending discs to you. I remember that. It would be a Friday night we get two or three discs of 24 and just binge watch it from like 10pm to like 3am It was awesome. And that was awesome, awesome TV. Best Movie. I’ll always go to Braveheart just love Braveheart. You know? Irish guy, Scottish people, you know, you got, you know, so I’m an Irish kid. And so that was like the first time I ever heard like an Irish, Scottish accent in a movie. And oh, yeah, by the way, I’m a nerd. And I like Dungeons and Dragons. So like the swords and all that was pretty awesome. And then, of course, you got the love story. So like, you can bring your wife, your girlfriend and you know, everyone’s happy. You get the blood and the gore, the dungeons and dragons and the love story. So that’s it. So TV show 24 movie, I go Braveheart. </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:35 <br/> What are you bingeing right now? Or what are you in the family? Are you and your wife binging right now? </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 30:41 <br/> Yeah. So you know, you gotta be kind of careful when you got a 14 year old, you got an eight year old so Disney plus is definitely a big one for us. You know, love Karate Kid or Cobra Kai. But there’s some language in there that the eight year olds really shouldn’t be listening to. So between that when she’s asleep, and when everyone’s together, we like that new one that one division with? Did you know that? You know the actress and that is Mary Kate and ash or whatever. Olsen. The two twins are on full house. It’s our sister. </p> </div> <div data-rss-type="text"> <p> Mike Collette 31:17 <br/> I had no idea. I don’t even know the show. </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 31:18 <br/> So its called Wanda Vision is pretty good. It’s a marvel marvel </p> </div> <div data-rss-type="text"> <p> Mike Collette 31:22 <br/> Wanda vision. Yeah, I’m writing that down. I was I was thinking that your favorite movie was going to be one of these Boston based movies like The Departed or, you know, or the town or something like that. But </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 31:32 <br/> Well obviously, I love goodwill hunting, because, you know, it’s a hard thing. And you get to like, you know, what the How about them apples to Harvard kids, because classic, I had a little bit of that. There, there is some truth to the, to the stereotype. And and there were definitely some people that I would love to have been able to rattle off and, you know, tell them that they’re, you know, just pretty much quote in a book that they have no thoughts, because there were plenty of kids that did that. </p> </div> <div data-rss-type="text"> <p> Mike Collette 32:03 <br/> Man, we we watched the departed a little bit of the departed yesterday, it started to, I started to make a mental note of all of the Boston based or Massachusetts based movies then went on a Google spree. There’s a lot of good stuff out there, man. Yeah, a lot of great stuff. Um, favorite musician or music artist of all time, Metallica. That was easy. That was easy. And which, hence why you like that music at the six and class. Last one, what’s your favorite thing to do when you’re not working? or working out at the gym? </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 32:40 <br/> I’m going to give the canned answer like my kids. You know, so it’s kind of cool. Just like hanging out with kids and doing fun stuff. You know, one of the things as I was thinking about that specific question, you know, what are my hobbies and things? You know, the cool thing about having kids and again, this one’s for Jon Collette again. You know, if you’re, if you don’t have kids, and you go on a sledding Hill, or you go to the playground, and you’re hanging out with no kids, you’re the creepy guy. But if you have kids, your dad of the year, so you get to do like all the fun stuff that you thought you couldn’t do because you were an adult. And you can do it again. And actually people think of you as like data in a year instead of the creepy guy. So it’s good. </p> </div> <div data-rss-type="text"> <p> Mike Collette 33:27 <br/> I’m glad you’re not the creepy guy anymore. </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 33:29 <br/> Yeah, anymore. Exactly. </p> </div> <div data-rss-type="text"> <p> Mike Collette 33:33 <br/> Well, Brendan, any closing thoughts or final thoughts before we sign off here? ‘ </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 33:38 <br/> Yeah, no, I’m just really happy to be part of the community. You know, one of the things I Another question I thought you’re gonna ask me that I prepared for is, you know, what kind of attracts you to this and everyone always talks community. You know, and the community is definitely big, you know, as a New England kid. I think we’re just by nature kind of closed up. And you know, my wife always jokes with me, she’s like, I like everyone but Brendan, you you know, you hate everyone at first until they convince you that they’re a good person to be friends with and so I don’t just make friends with people just because and and so I have my you know, Braintree friends I got my Harvard friends and and now like I have this whole new subset of friends that I never would have had before and I’m and I’m always telling people, you know, this this guy, the gym that XYZ. So it’s really cool. It opened up like a whole new branch of friendships that I wouldn’t have had without it. So definitely love the gym, love the community. You guys have done an awesome job. </p> </div> <div data-rss-type="text"> <p> Mike Collette 34:48 <br/> That’s awesome, man. That’s a great way to end it. Appreciate it. And you know, Brendan, again, thank you for being part of the community conversation. Again, it means a lot to me. It means a lot to everyone tuning in, and then you guys that are tuning in and watching thank you guys so much for, for listening. And also just you know, every week we’re releasing a new community conversation with a new guests to get your week started. So to be the first to know in the community conversations released, we post that every Monday. So subscribe to our YouTube page or join our daily brief newsletter. These videos are also posted in our community members only club on Facebook. So if you’re listening to this, and you’re a member, and you’re not part of that group, let us know we’ll make sure we add in. And then lastly, if you’re interested in being on the community conversation, just shoot us a message and we would love to have you so until next time. Thanks again, Brendan. </p> </div> <div data-rss-type="text"> <p> Brendan Sheehan 35:38 <br/> Thank you, Mike. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-8-the-community-conversation-brendan-sheehan-on-routine-and-behaviors/"> Ep 8: The Community Conversation-Brendan Sheehan on Routine and Behaviors </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sat, 27 Feb 2021 13:34:00 GMT http://www.prototypetraining.com/ep-8-the-community-conversation-brendan-sheehan-on-routine-and-behaviors/utm_sourcerssutm_mediumrssutm_campaignep-8-the-community-conversation-brendan-sheehan-on-routine-and-behaviors thumbnail http://www.prototypetraining.com/introducing-the-prototype-milestone-clubs/utm_sourcerssutm_mediumrssutm_campaignintroducing-the-prototype-milestone-clubs By: Mike Collette Starting in the summer of 2020, the team at Prototype Training Systems started to recognize our MOST committed members at the end of each month. The benchmarks are simple: we highlight all of those who made it in for a training session 15 times or more throughout the month, then we highlight The post Introducing The Prototype Milestone Clubs appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> By: Mike Collette </p> </div> <div data-rss-type="text"> <p> <span> Starting in the summer of 2020, the team at <a href="https://prototypetraining.com/"> Prototype Training Systems </a> started to recognize our MOST committed members at the end of each month. The benchmarks are simple: we highlight all of those who made it in for a training session <b> 15 times or more </b> throughout the month, then we highlight the Top 5 individuals and finally recognize that person who made it in the MOST for the month. These don’t have to be <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit classes </a> , they can be <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> personal training </a> sessions or any workouts done at Prototype. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/FullSizeRender-2.jpeg" alt="A prototype committed club list of classes attended in january" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/FullSizeRender.jpeg" alt="Prototype committed club first place most attended classes amy castello" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The feedback we have been receiving on this has been fantastic and to take it a step further, at the end of each month we are putting all of those <b> #Committed </b> folks in a hopper and drawing a name to be our <b> Monthly Committed Club Winner! </b> This person will get hooked up with something special from the team at Prototype. BUT THAT’S NOT ALL… everyone who gets 15 or more workouts in during the month will also have their name put in for the end of the year drawing where <b> ONLY 1 person </b> can win <b> The Committed Club Member Of The Year. </b> For every month that you do 15 or more workouts, the more times your name goes into that end-of-the-year drawing. 2021 is going to be awesome, right?! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> What’s next? </h4> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> To take it a step deeper, we started to go back in history (since 2013 when we switched over to WODIFY) to look at the all-time leaderboards of class attendance and workouts done at Prototype. We found that there were over 30 of our members (who are still here kicking butt!) who have completed over 1000 workouts with us. It’s truly INCREDIBLE! </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/Screen-Shot-2021-02-22-at-3.26.07-PM.png" alt="A collage of pictures of people in a gym wearing masks." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> So we decided to hook them up with a <b> #Committed Prototype <a href="http://yeti.com"> YETI </a> </b> mug for being in the 1000 club. From there we took a deeper look into our data and what we decided to do was to recognize not only the folks that have hit the 1000 milestone BUT to highlight those individuals who reach the 250 and 500 workout milestone. We are calling this our <b> #MilestoneClubs. </b> </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you walk into Prototype, one of the first things you will see is a wall dedicated to these high achievers and we want to put their success right out in front! It takes some time and dedication to get into one of these exclusive workout clubs, but that’s what it’s all about after all…consistency! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/IMG_3329.jpeg" alt="Three bulletin boards are lined up on a wall and one of them has the number 1320 on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> How does it work? </h4> <div data-rss-type="text"> <p> <span> <br/> </span> <span> At the start of every quarter, we are going to announce the newest members of the #MilestoneClubs. You will see a massive email blast, <a href="https://www.facebook.com/PrototypeTraining"> Facebook post </a> , and celebration done in their honor. Those people will get their picture taken and placed on the proper #MilestoneClub board. We are evaluating the attendance every quarter and will also publish the <b> TOTAL CLASS ATTENDANCE </b> leaderboard at the end of the quarter so you can see how many total workouts you have and how close you may be getting to entering into the #CommittedClub. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> We are extremely excited to bring this new initiative to highlight our amazing members. Just remember, this is all part of the journey. Stick with it and keep being consistent, your hard work will pay off and we want to celebrate it with you! </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/introducing-the-prototype-milestone-clubs/"> Introducing The Prototype Milestone Clubs </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 22 Feb 2021 20:35:00 GMT http://www.prototypetraining.com/introducing-the-prototype-milestone-clubs/utm_sourcerssutm_mediumrssutm_campaignintroducing-the-prototype-milestone-clubs thumbnail http://www.prototypetraining.com/ep-7-the-community-conversation-danielle-fontaine-on-the-front-line/utm_sourcerssutm_mediumrssutm_campaignep-7-the-community-conversation-danielle-fontaine-on-the-front-line Thank you for tuning in to The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype. The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness.   We’ve all listened to The post Ep 7: The Community Conversation-Danielle Fontaine (On The Front Line) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/Danielle-Fontaine.jpeg" alt="The community conversation episode 7 danielle fontaine on the front line" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for tuning in to The Community Conversation, brought to you by  <a href="https://prototypetraining.com/"> Prototype Training Systems </a> , home of  <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit Prototype </a> . The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> To that end, I want to introduce our 8th guest, Danielle Fontaine. Danielle has been part of the Prototype community for almost 6 years, she’s a nurse, she’s competitive, she crushes her <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit classes </a> and <a href="https://prototypetraining.com/programs/thrive/"> THRIVE workouts </a> , and is an all-around great person in the community. </p> </div> <div data-rss-type="text"> <p> With that being said, enjoy! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:01 <br/> Hey everyone. Thank you for tuning in to the community conversation brought to you by prototype Training Systems home approximate prototype. The community conversation highlights a different member of the prototype community each week and allows them to tell their story, share life experience, and communicate life on all things fitness. So we’ve all listen to podcasts and watch YouTube videos that highlight some of the world’s greatest leaders and visionaries. And we believe we have some amazing people that prototype and we want you to get to know them. So to that end, I want to introduce our eighth guest, Danielle Fontaine. Danielle isn’t a part of the product community for almost six years. She’s a nurse, she’s competitive, and she crushes her workouts, and she’s just all around an awesome person. So, Danielle, I appreciate you being on the community conversation today. Thanks for having me. So Danielle, I did mention that you’re a nurse. Obviously, there’s a lot of stuff with with with the last year and in COVID. But before we kind of get into that, why don’t you kind of give the community a little bit more information on you like your background, like where you’re from, like, how’d you get into CrossFit? How’d you find prototype, all that fun stuff? </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 1:14 <br/> Sure. So I grew up in Mansfield, I grew up playing lacrosse.And then I went to college. And as a nursing major, I needed somewhere to get out my stress. So for a long time, I went to the gym at school. And then I moved off campus and I went to the why. And I just was putting in a lot of time and felt like I was kind of going and doing the same things every day. I mean, I’d switch up the exercises I did. But it was like I ran on the treadmill, I do the elliptical, I do the Stairmaster. And one of my friends friends actually had started CrossFit. And I was like, No, I’ll just try it. I enjoy exercising. But I’ve learned over the past 12 years that I need something that quick, hard. And I can go in and someone can tell me what to do. I don’t have to think about what I’m going to do before I get there or get there and look around and say okay, I don’t know what I’m gonna do today. So that’s kind of how I got started at CrossFit. I was kind of hooked as soon as I started. </p> </div> <div data-rss-type="text"> <p> Mike Collette 2:29 <br/> You remember your first workout? </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 2:32 <br/> Oh, I don’t I was a long time ago. Probably 13 years ago, so I definitely don’t remember 13. </p> </div> <div data-rss-type="text"> <p> Mike Collette 2:39 <br/> That’s awesome. And the school you went to u ri. So this is when you were in college or when you’re </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 2:44 <br/> Yeah, I started in college. Maybe it wasn’t 13. But it was it was like 11 or 12 years ago. But we were still writing everything down in a composition book. That was there was no apps, there’s nothing fancy like there is now. And from there, I graduated. So I came home and I joined a CrossFit close to home. And then I moved into the city and I did it when I lived in the city. And actually, I lived in Connecticut for a year. I forgot that part of it. And I did it there. And then after I moved to the city and my husband and I bought our house out here, I started looking into CrossFit. And at that point, I had been to a bunch of different boxes. My aunt does it. So when I went to visit her I’d go there. And I was kind of picky about where I was gonna go. I didn’t want a hobby gym, I wanted somewhere that I could go. At that time I was working 5050 days a night. So I needed somewhere that I could go at noon, or I could go at three before I went into work. Or sometimes I was crazy. And I would come on my way home from a night shift. So I needed something that was flexible that took the exercise part of it seriously. And I kind of found prototype. I mean, you know there’s a ton around here but I think because I was picky, I was so lucky to find something that I really loved. It’s a it’s I’m glad that you were so brilliant, so picky. I mean, as my husband would say I’m picky on a lot of things with my life. </p> </div> <div data-rss-type="text"> <p> Mike Collette 4:25 <br/> So you finished up school and then you’re doing CrossFit as like your fitness stuff. But you like you graduated and then went into nursing. Is that correct? Yes. And so you’re in a remind me again, like I guess Don’t remind me but like tell everyone, where do you Where do you work? What do you do? </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 4:41 <br/> I actually just started a new job probably three weeks ago. I now work at the Jimmy Fallon clinic at Dana Farber. So I was at Children’s for seven years, and I just transitioned to there. So fortunately and unfortunately I can work out less because I work with more days during the week, but I don’t work holidays, I don’t work nights, and I don’t work weekends anymore. So I think my life work balance will be a lot better. That’s good. </p> </div> <div data-rss-type="text"> <p> Mike Collette 5:11 <br/> So, so first off before we even get into this, thank you, right? Because you’re, you’re on the front line during all this COVID stuff. I remember, like in the beginning of the pandemic, it was like, crazy. I remember you like saying, I think we had like email exchange going back and forth. And you’re just saying, like, how crazy it is. And all that stuff. Can you? Like? I don’t know, right? There’s a lot of people out there, they probably don’t know. Can you talk a little about like, what that whole experience was like, during and still is? I would say, right, like, what’s that? Like being on the front line? </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 5:47 <br/> Um, so initially, I think Boston was a little behind what everyone else what when I say everyone else, I mean, places like Los Angeles and New York were doing. There was actually a doctor from the Brigham, that published an article in The New Yorker saying all health care workers needed to be masked. In both before that, none of us wore masks. So that kind of kick started everything in Boston, because the Brigham was like, Well, if this well known doctor that works for us is saying we need to be masked. Then childrens is like, well, we need to be mass and Mass General. So that kind of started the masking thing. And there was like a mass exodus in the hospital. They totally emptied out anyone that didn’t have to be there. So the only kids that were there were the sickest of the sick. I will say I was very lucky working in a children’s hospital that we didn’t have a ton of cases. But I do have friends that work at other big health institutions. And they were like, We don’t even know what to call this. This is like mass chaos at first. And then I think they were able to, you know, identify resources that were needed. And then that was able to help calm things down a little bit. But it’s still very weird. I have to like, fill out a questionnaire before I go into work every day. I’m not allowed to wear masks that aren’t hospital. Given. So there’s a lot of rules. We can’t eat with our friends anymore. We’re like six feet apart from everyone. It’s very bizarre, but it is what it is. I’m hoping that everyone can be vaccinated by the end of the summer. And we can go back to somewhat of a normal life. Did you have you gotten your vaccine or your your two too? Or you’re you’re qualified to get? Yeah, we’re lucky everyone. Pretty much all health care workers in Boston have gotten it so </p> </div> <div data-rss-type="text"> <p> Mike Collette 7:51 <br/> Then did you get sick. I know, there’s some psych signs and symptoms and stuff like that, or some like, you </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 7:58 <br/> No, there are a lot of people that did get really sick. Um, but no, I did not. That’s good. That’s good. What are you? So basically over the next few months, you think we’re on kind of the other side of this whole thing? Now, I hope so. I think there’s great research going into the vaccine. There’s a lot of mass production a lot. What’s the word… the quantities are going up, so that’s good. Hopefully, Massachusetts can get their clinics up and running a little smoother than the app so far, because I think that’s going to be the best way for people to get vaccinated. And hopefully, this will just be something that will be like the flu for us going forward. It’ll just be like, you know, you have to get your flu shot. And that’s kind of it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 8:53 <br/> What are you looking forward to most mostly getting back to some sort of normalcy at least like 80% </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 8:59 <br/> I need to go on vacation. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:03 <br/> Where are you? Are you plannin? Have you planned a trip? </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 9:04 <br/> I don’t even care where I go. I just want to get on an airplane and go somewhere. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:10 <br/> Do you like to travel? I do. </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 9:12 <br/> I was very fortunate. My parents love to travel. So we went a lot of places growing up. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:20 <br/> Favorite place, go, </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 9:22 <br/> Oh, I Taylor and I went to Hawaii on our honeymoon. And it was amazing. It was just I mean I love the beach. I’ve been to a lot of tropical places and there’s just nothing as beautiful as why. so far that I’ve been to I’m hoping one day I go somewhere and I can say oh this is more beautiful than Hawaii. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:41 <br/> So did with all your traveling right especially when you were working out doing CrossFit did you drop in any CrossFit gyms, Like outside of the states? </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 9:52 <br/> I’m never outside of the states. They’ve all been in the United States. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:59 <br/> Nothing outside. </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 10:00 <br/> I, I went to Costa Rica. And honestly, it was more therapeutic for me to run along the beach, to going to a box with four walls that kind of didn’t have a view that I could do when I was here. So I tend to work out in the environment that I’m in when I travel. </p> </div> <div data-rss-type="text"> <p> Mike Collette 10:22 <br/> Erin and I had our honeymoon in Costa Rica. That was spectacular, because we get the best of both worlds, like, on the ocean, and we also were inland so you kind of got the best of both worlds there. It was either between that and Hawaii, so I gotta I gotta pick your brain off offline here to talk more about that and plan A, because I’m in the same boat as you I can’t wait to travel a little bit. Yes. What’s all this stuff is? is over. But uh, back onto the onto the fitness side of things. Yeah. So you’re doing you’ve been in CrossFit and then you started doing thrive workouts? Like, what’s your like? And again, you’ve had a lot of experience of going to different gyms you try you said, You tried out a bunch of gyms, you’re very picky, like, what’s different about prototype? What made you kind of stick with it here versus like some of the other places that you looked at? </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 11:10 <br/> Um, I think obviously, I didn’t know this when I initially started. But the camaraderie and the coaches, they’re always making sure that you’re, you know, technique is good, but you’re also having fun. And I think fitness, being made fun, is really what keeps people motivated and involved. You can’t just do the same thing every day can be boring. No, definitely. No fun in that. Right? What What keeps you motivated now? Like, what are your main goals? And what are the things that you’re working on? I know, like, it probably has to do with like, just consistency and, and, you know, obviously, like stress management and all that sort of stuff, but like what, like what keeps you coming back. Um, I love that I never really have to work out on my own. I like the class aspect of it. I like that there are days that I don’t really want to push myself, but there’s someone there that is pushing me they know that I can do better than what I’m setting myself up for. So I do love that. And I think it’s hard now it’s so different. I said the other day, I was like, we used to all be in front of the pole in this class. And now you see the back of the class, like we all used to be so close. So I think it’s different now. But people are still really like pushing each other. And I think that’s really important. </p> </div> <div data-rss-type="text"> <p> Mike Collette 12:40 <br/> I love that. I know, it’s different, but you know, it’s still the same, right? Yeah, at the same time. All right. So we got a lot of information in background and kind of your journey getting into working out got some information on you know, what keeps you coming back, that sort of thing. Like what do you do outside of the gym? Like what are your favorite? What are your favorite things to do when you’re not, you know, working at your, you know, it sounds like it was a crazy schedule for for what you were doing and then come to the gym like what’s your favorite things to do outside the gym? </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 13:14 <br/> Um, I like to shop. </p> </div> <div data-rss-type="text"> <p> Mike Collette 13:18 <br/> Alright, right, let’s go what’s let’s talk shopping. </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 13:23 <br/> No, no, we don’t have to talk shopping. </p> </div> <div data-rss-type="text"> <p> Mike Collette 13:26 <br/> While I’m selfishly I could probably learn a few if you think myself because I I feel like I’ve told you before you think your tastes and Aaron’s tastes are very, very similar. I think you’ve given me some advice too on gift giving, I think at one point, but yeah. All right. </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 13:41 <br/> I do. I love to shop and I don’t necessarily buy a lot, but I like to luck. </p> </div> <div data-rss-type="text"> <p> Mike Collette 13:47 <br/> window shopping. </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 13:48 <br/> Yes. But really my favorite thing to do when I’m not working and not working out is to go to the beach. I could sit on the beach for an endless amount of hours. You could work on the beach. You can read on the beach, you can work out at the beach. I’m lucky my parents have a house in Rhode Island. So a lot of times we’ll paddleboard from their house to the beach. So I get some exercise and then I sit for a few hours and relax. </p> </div> <div data-rss-type="text"> <p> Mike Collette 14:20 <br/> So you can’t go to the beach like when it’s like two feet of snow out. So what are you doing? Like what are you doing when it’s cold outside? </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 14:30 <br/> No, I ski also I haven’t done a I actually haven’t gone once this year, but I’m hoping to go. I’m thinking in March I can get out there and go it’s hard because we used to just be like, oh, let’s go skiing for the day. And you can’t do that anymore. You have to buy lift tickets in advance. So but I love to ski my favorite places probably Breckenridge. Again, Lucky my family likes to travel. So we’ve gone out west to ski a few times. Oh, that’s awesome. </p> </div> <div data-rss-type="text"> <p> Mike Collette 14:59 <br/> Vail and all that stuff. </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 15:01 <br/> Yes. I’ve done Vail once in Breckenridge twice. </p> </div> <div data-rss-type="text"> <p> Mike Collette 15:04 <br/> Very cool. Yeah, that’s awesome. All right, so now we got a little bit more info on you. Uh, let’s let’s go the Spitfire round here. All right, so I think I already asked one of these questions. So first one is favorite movie, and or TV show of all time. And then I’m going to add to this because I think I asked you question number three. What do you binge watching right now? Um, so my favorite movie of all time. </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 15:39 <br/> I love sports movies. Love. So the blind side is one of my absolute favorite movies. I mean, I love like, you know, Rudy, and I love all the other football movies too. But the blind side is definitely my favorite. And I love that it’s based off of a true story. </p> </div> <div data-rss-type="text"> <p> Mike Collette 15:59 <br/> And Michael Orre, </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 16:01 <br/> yep. Right. And then this is kind of embarrassing to admit, but I am watching The Real Housewives of New York from the beginning. </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:13 <br/> I never got it. I never like watched those or got into those shows. Like what? </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 16:17 <br/> Oh, you might one day as Erin starts. </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:19 <br/> What makes it so appealing? What’s appealing to that? </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 16:22 <br/> It’s just like trash. And these people live a life that most of us will never live. So it’s like a fake life kind of, but I did just want to finish Bridgette 10 and I love to that too. </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:35 <br/> Okay, Richardson. I’m not familiar with that. Now, what’s your is that your favorite of all time? The Real Housewives? What’s your favorite show of all time? </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 16:43 <br/> Oh, no. Um, so there’s one from my childhood that I don’t even know if people would know what it is. But it’s called American Dreams. And it was on I think NBC and basically it took place in the 60s and 70s. And it was a family. I wanted to show. A little blond haired girl woman. Yeah, yep. It was like American Bandstand, polio. And World War Two. That was anger the Vietnam like a short period of time, wasn’t it? Yeah, it was probably on for like three or four seasons. So that’s probably my favorite from growing up. AndI like this is also </p> </div> <div data-rss-type="text"> <p> I like the sappy shows </p> </div> <div data-rss-type="text"> <p> Mike Collette 17:35 <br/> You sti there with like a box of Kleenex </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 17:39 <br/> Yeah sometimes </p> </div> <div data-rss-type="text"> <p> Mike Collette 17:41 <br/> Though you so you’re into the NBC shows. Do you remember the show? And since you have the ties to Rhode Island, you remember a show called Providence? </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 17:53 <br/> Kind of but I don’t remember what it was about. </p> </div> <div data-rss-type="text"> <p> Mike Collette 17:55 <br/> It’s like about this family in Rhode Island. But anyway put it on your list. I’m sure you could find it somewhere. Maybe one of those. It was one of those shows. I was on for like a few seasons, and they ended up taking it off. Yeah. What was that guy’s name? It was like a corrupt guy. What was the mayor of Providence at? 1.0? Do not </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 18:12 <br/> No, no, that was New York. I know you’re talking about. It looks like </p> </div> <div data-rss-type="text"> <p> Mike Collette 18:16 <br/> he’s in he’s in it and stuff like that. So anyway, you gotta check that out. Okay. All right. So next next question, favorite musician, artists band of all time. </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 18:26 <br/> Um, I would probably say Darius Rucker. I loved him when he was in Hootie. And I’ve seen him three or four times in concert since he’s been on his own. And he’s just awesome. </p> </div> <div data-rss-type="text"> <p> Mike Collette 18:40 <br/> He is awesome. </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 18:41 <br/> And one of my friends, dad’s golf with him once and said he was an awesome guy. He said, You know, my daughter’s love you. And he took off his cowboy boots, signed them and gave it to him and said, Bring it home to your daughters. Oh, that’s awesome. So all that says I’m a sucker for someone. That’s really nice. </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:02 <br/> I asked you this last I asked you this question already with the third questions. Usually, what’s your favorite thing to do when you’re not at the gym? Why don’t we ask you this question instead? What’s your favorite memory? at the gym? To date? </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 19:22 <br/> I don’t know on the spot right there. I know. It asked you this question ahead of time, right? You have time to do your Do you think I know I should have and I could have rattled my brain. I don’t know if I can think of one in particular. But I will say one of it’s not that it’s a bad memory. But I once walked into class and I was the only one taking the class. And john was teaching and it was awful because he was like, nope, you’re gonna put more weight on you’re gonna put more weight on it was an awful word. I don’t remember it was I remember there’s a lot of cleans. He’s like you You can do more weight, you can do more weight. And I was like, I just and he’s like, No, just because you don’t feel like it doesn’t mean that excuse. </p> </div> <div data-rss-type="text"> <p> Mike Collette 20:08 <br/> So the question is, what’s your favorite memory? But what comes to your mind? And what was the like the most traumatic memory that you have? </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 20:14 <br/> Well, that was just one thing that I always remember. And I still to this day, if I walk in, I’m the only one in Jon’s teaching. I’m like, please, someone else show up. So he doesn’t torture me. So funny. It’s so funny. I’m writing that down. That’s good. </p> </div> <div data-rss-type="text"> <p> Mike Collette 20:30 <br/> I think that that might be everyone’s worst nightmare. I shouldn’t say everyone’s worst nightmare. But I think a lot of people if they’re used to going into the group, and you mentioned how you love working out with other people, if you’re the only one in class, and you got the coach, just you one on one, there’s no there’s no hiding. There’s no avoiding. </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 20:47 <br/> Yeah, and it wasn’t bad. I mean, I was so glad when it was done. But during I was like, come on, Jon, you’re killing me! </p> </div> <div data-rss-type="text"> <p> Mike Collette 20:56 <br/> I hope Jon’s listening to this right now. So he can relive that, relive that moment. It’s so funny. </p> </div> <div data-rss-type="text"> <p> Well, Danielle, we I appreciate you coming on here and talking to us and sharing some insight and giving your your background, your experience and everything. So thank you for being part of the community conversation. And everyone who’s out there listening. Thank you for tuning in. And watching. Remember, every week we’ll be releasing a new community conversation with a new guests to get your week started. And also to be the first to know about the new community conversation. It’s going to be posted on our YouTube page. So make sure you subscribe. Also, we send it out in our daily newsletter. And also if you’re in our prototype community, we put it out on our project community on Facebook. And if you’re a member of the gym, and you’re not on our private members, Facebook group, please let us know we’ll get you in. And lastly, if you’re interested in being a community conversation, just shoot us a message. We will love to have you. So Danielle, thank you again. Appreciate you being on. </p> </div> <div data-rss-type="text"> <p> Danielle Fontaine 21:54 <br/> Thank you </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-7-the-community-conversation-danielle-fontaine-on-the-front-line/"> Ep 7: The Community Conversation-Danielle Fontaine (On The Front Line) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 21 Feb 2021 15:51:00 GMT http://www.prototypetraining.com/ep-7-the-community-conversation-danielle-fontaine-on-the-front-line/utm_sourcerssutm_mediumrssutm_campaignep-7-the-community-conversation-danielle-fontaine-on-the-front-line thumbnail http://www.prototypetraining.com/galentines-celebration-empowered-rx-the-importance-of-female-friendship/utm_sourcerssutm_mediumrssutm_campaigngalentines-celebration-empowered-rx-the-importance-of-female-friendship By Leah Hantman     As the name would suggest, Galentine's Day is a celebration of female friendship. On Thursday, February 18th the ladies of Empowered Rx and Prototype Training Systems gathered to celebrate fitness, fun and female relationships. We started with a Galentine’s day themed 14 minute AMRAP called Ganache! This spicy and sweaty The post Galentine’s Celebration, Empowered RX & the Importance of Female Friendship appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> By Leah Hantman </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/1.jpg" alt="A logo for empowered r strong in mind and body with a silhouette of a woman flexing her muscles." title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As the name would suggest, </span> <b> Galentine’s Day </b> <span> is a celebration of female friendship. On Thursday, February 18th the ladies of <b> Empowered Rx and Prototype Training Systems </b> gathered to celebrate fitness, fun and female relationships. We started with a Galentine’s day themed 14 minute AMRAP called Ganache! This spicy and sweaty workout was made much sweeter with the laughs and social time after. </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/149440641_177925207323316_2248848935448803963_n.jpg" alt="An envelope with a heart on it that says &quot; galentines virtual wod &amp; social &quot;" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Galentine’s Day was the first of many Empowered Rx meet-ups and we are so excited to see the group grow! Last night was just the beginning and already demonstrated that when women embrace their differences and show up with their unique abilities with a giving mindset, the world will just be a better place. When you appreciate the women in your life, make sure to let them know!  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Prototype CrossFit Coach and Pro-chef, Christina created beverage recipe cards for us including a protein smoothie, a zero-proof non-alcoholic cocktail and a cocktail. When your friends happen to be amazing cooks you will eat a lot of amazing food and experience a ton of belly laughs! We were joined by our other female Coaches of Prototype, Sam and Nicole. These ladies are amazing and so strong, I am honored to work beside them and to call them my friends. Nicole is a force of nature and one strong mama! She was seen doing push ups and squats with her daughter on her back. Total badass. Sam is an amazing listener! This is a quality that is hard to come by sometimes. If ever you are having a bad day, you know Sam will be there to sit with you through it.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> We were joined by a bunch of other women who were there for the good times! The ladies came decked out in Galentine’s gear and ready to work! We crushed that WOD and then just hung out. It was awesome! </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/Galentines-e1613742767199.png" alt="A group of women are having a video call on a computer screen." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Empowered RX is a new program that focuses on helping women turn their struggles into strengths. This trauma-informed service and community is an educational and coaching platform all about women empowering women to live their most happy and authentic lives. It’s also a place to just show up and have some fun which is what last night was all about.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Empowered RX runs out of Prototype Training Systems and includes members from all walks of life, interests and fitness backgrounds. Many of them take CrossFit at our facility, others are in the Barbell Club. What they all have in common? A desire to live a healthy and fun life. Having a strong tribe of women behind you is a KEY component to achieving this and here’s why.  </span> </p> </div> <h4> </h4> <h4> Studies show that in times of stress women often experience “fight or flight” but that female friendships can help buffer this experience and create a “tend and befriend” response instead.  </h4> <h4> <div> <p> <span> When we hang out with our female friends and can feel free to be ourselves, to laugh, to share experiences and to overcome together- the result is something AMAZING. Not only is it fun and freeing, our bodies literally respond on a chemical level. Oxytocin and Serotonin surge creating feelings of intimacy and bonding making it less likely that women will feel isolated alone. The “tend and befriend” effect promotes resiliency, self-care, agency and confidence to tackle the hard stuff and to take time to heal.  </span> </p> </div> <div> <p>   </p> </div> <div> <p> <span> Stress, anxiety and helplessness are at an all time high during the Covid-19 Pandemic.  </span> <span> Our virtual world has allowed us the ability to check-up on distant friends making the connection to other females and friendships easier to sustain. Quick text messages are OK, but engaging in real conversation with someone face-to-face is simply the best! We will be having virtual meet-ups  on a regular basis where we can see all the beautiful ladies come together. These meet-ups will have specific themes like- Fitness, Mindset &amp; Stress.  </span> </p> </div> </h4> <div> <p> <span> When we hang out with our female friends and can feel free to be ourselves, to laugh, to share experiences and to overcome together- the result is something AMAZING. Not only is it fun and freeing, our bodies literally respond on a chemical level. Oxytocin and Serotonin surge creating feelings of intimacy and bonding making it less likely that women will feel isolated alone. The “tend and befriend” effect promotes resiliency, self-care, agency and confidence to tackle the hard stuff and to take time to heal.  </span> </p> </div> <div> <p>   </p> </div> <div> <p> <span> Stress, anxiety and helplessness are at an all time high during the Covid-19 Pandemic.  </span> <span> Our virtual world has allowed us the ability to check-up on distant friends making the connection to other females and friendships easier to sustain. Quick text messages are OK, but engaging in real conversation with someone face-to-face is simply the best! We will be having virtual meet-ups  on a regular basis where we can see all the beautiful ladies come together. These meet-ups will have specific themes like- Fitness, Mindset &amp; Stress.  </span> </p> </div> <h4> At the end of the day do you NEED a #girlsquad? </h4> <div data-rss-type="text"> <p> <span> Like with anything, the answer is that you don’t. Life sure is better with one though. Some ladies find groups to be overwhelming or negative. In recent conversations with women who have felt this way I’ve discovered that many of them have had really terrible experiences in female groups where “cattiness and bullying” have been the key element. </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/Empowered-Women-Empower-Women.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> I encourage all of you to just show up to one of our Empowered Rx events with an open mind. This group is not like any other! The whole purpose is to gather women, to bond and to live through shared experiences of struggle together. It is a SAFE &amp; JUDGEMENT free zone that fosters growth, authenticity and freedom to just BE YOU! We are an inclusive group that welcomes all shapes, colors, sizes and ages!  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> You can join our community on Facebook at:  <em> <b> Empowered Rx Community </b> </em> </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Follow us on Instagram: </span> </p> </div> <div data-rss-type="text"> <p> <em> <b> Empowered Rx     </b> </em> </p> </div> <div data-rss-type="text"> <p> <em> <b> Prototype Training </b> </em> </p> </div> <div data-rss-type="text"> <p> Visit our websites: </p> </div> <div data-rss-type="text"> <p> <a href="http://www.empoweredrx.org"> Empowered RX Website </a> </p> </div> <div data-rss-type="text"> <p> <a href="http://www.Prototypetraining.com"> Prototype Training Website </a> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/galentines-celebration-empowered-rx-the-importance-of-female-friendship/"> Galentine’s Celebration, Empowered RX &amp; the Importance of Female Friendship </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 19 Feb 2021 14:06:00 GMT http://www.prototypetraining.com/galentines-celebration-empowered-rx-the-importance-of-female-friendship/utm_sourcerssutm_mediumrssutm_campaigngalentines-celebration-empowered-rx-the-importance-of-female-friendship thumbnail http://www.prototypetraining.com/how-to-drop-a-minute-off-your-mile-time/utm_sourcerssutm_mediumrssutm_campaignhow-to-drop-a-minute-off-your-mile-time By: Evan Cleaveland (Intern at Prototype Training Systems) If you’re anything like me, your stomach starts doing flips at even the slightest thought of a long-distance run. Many of the members and athletes that come into Prototype Training Systems, may agree because a lot of our members that have come in and started doing our The post Speed Series: How To Drop A Minute Off Your Mile Time appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/IMG_5035.jpg" alt="A man running on a track with the words speed series how to drop a minute off your mile time" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> By: Evan Cleaveland (Intern at <a href="https://prototypetraining.com/"> Prototype Training Systems </a> ) </b> </p> </div> <div data-rss-type="text"> <p> <span> If you’re anything like me, your stomach starts doing flips at even the slightest thought of a long-distance run. Many of the members and athletes that come into Prototype Training Systems, may agree because a lot of our members that have come in and started doing our <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit classes </a> or even <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> personal training </a> , want to get “fit” without having to run a lot (not everyone, but many!)! Luckily, I’m going to share some tips with you that will improve your runs!  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I’ve always gravitated towards sprinting as opposed to running (long-distance). This goes against our anatomy; human beings relatively are the best runners on the planet. We were able to survive the previous eras by evolving as a species that can outrun our predators with stamina. However, we are lacking in our capability of pure ALL OUT SPEED.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As an example, <em> did you know that cheetahs can move at speeds up to 75 mph?  </em> </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The reason for these functional differences is due to our bipedal locomotion, meaning that we walk on two legs. This is in contrast with most animals being quadrupeds or walking on four legs. It turns out that bipedal gait is superior when it comes to saving energy, but we lose speed because only our two legs can actually push off the ground. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Now let’s talk about how we can accentuate this mechanical advantage of ours while endurance running. Here’s a quick tip: RELAX. Our muscles need to expend energy in order to contract. So in order to maintain the most efficient running form for long distances, we should only be contracting the muscles that are going to move us forward. This might sound obvious, but we tend to tense up while running.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Two major examples of this: </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> -Clenching your fists </b> </p> </div> <div data-rss-type="text"> <p> <b> -Clenching your jaw </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> These two common tendencies seem trivial, but the amount of energy you expend doing them will add up over the duration of a long-distance run and drastically increase your fatigue. Try to keep your hands and jaw as relaxed as they can be. This applies to the whole body as well, you can still move quickly in a relaxed running gait if done correctly! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Here’s an excerpt from </span> <i> <span> Smart Marathon Training: Run Yourself Ragged </span> </i> <span> by Jeff Horowitz that supports this idea, “Too many runners waste energy by clenching their hands tightly as they run. A better idea would be to direct all of your energy to the muscles that are moving you forward while keeping everything else as relaxed as possible”.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Check out this video below of a collegiate mile race (Fun fact: I was at this meet!) </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Keep in mind that these men are running a mile in under four minutes, which is VERY fast. However, notice that even though they are moving quickly, they appear to be very relaxed at the same time. This seemingly effortless shape is what allows them to reserve enough energy to keep them moving at that pace for the full mile. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> What about sprinting? </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> This technique may come in handy while sprinting as well depending on the duration. For example, in a team sport such as soccer, let’s say you’re a starting midfielder that will play for the whole game. There will be many times where you have to sprint to get to the ball or move into the best position, so it would pay off in spades to save the amount of energy you lose just by being tensed up. However, in a 100m sprint, the distance is so short that you shouldn’t be limited by fatigue. In this case, it wouldn’t make sense to worry about saving energy since you may just end up losing speed. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Whether you’re racing in a marathon or just going out for a casual jog, keep this strategy in mind. It has the potential to tremendously improve your times and make for a better workout! </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/how-to-drop-a-minute-off-your-mile-time/"> Speed Series: How To Drop A Minute Off Your Mile Time </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 17 Feb 2021 14:58:00 GMT http://www.prototypetraining.com/how-to-drop-a-minute-off-your-mile-time/utm_sourcerssutm_mediumrssutm_campaignhow-to-drop-a-minute-off-your-mile-time thumbnail http://www.prototypetraining.com/ep-6-the-community-conversation-keivan-russo-and-consistency/utm_sourcerssutm_mediumrssutm_campaignep-6-the-community-conversation-keivan-russo-and-consistency Thank you for tuning in to The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype. The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness.    We’ve all The post Ep 6: The Community Conversation-Keivan Russo and Consistency appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/Keivan-1.jpeg" alt="A man in a green prototype training system shirt is standing next to a woman" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Thank you for tuning in to The Community Conversation, brought to you by <a href="https://prototypetraining.com/"> Prototype Training Systems </a> , home of <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit Prototype </a> . The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> We’ve all listened to podcasts and watched <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA"> YouTube videos </a> that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> To that end, I want to introduce our 7th guest, Keivan Russo. Keivan has been part of the Prototype community for almost 7 years, he recently got engaged to his now fiance Andrea, he’s an avid snowboarder and just all-around good dude. He participates in our CrossFit classes, has worked with our <a href="https://prototypetraining.com/programs/nutrition/"> nutritionists and Prototype Nutrition, </a> and is committed to being consistent! </span> </p> </div> <div data-rss-type="text"> <p> <span> With that being said, enjoy! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:03 <br/> Hey everyone, thank you for tuning into the community conversation brought to you by prototype training systems home across the prototype. The community conversation highlights a different member from the Prottoype Community each week, and allows them to tell their story, share the live experience, communicate their perspective on all things, fitness. We’ve all listened to podcasts and watched YouTube videos that highlight some of the world’s greatest leaders and visionaries. And we believe there are some amazing people in this prototype community and we want you to get to know them. So to the end, I want to introduce you to our seventh guests on the community conversation. Keivan Russo. Keivan has been part of the project community for literally almost seven years I don’t know if you knew that Keivan. </p> </div> <div data-rss-type="text"> <p> Keivan Russo 0:45 <br/> I looked it up last night to double check. </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:51 <br/> He recently got engaged to his now fiance Andrea almost coming up on a year and engagement. He’s an avid snowboarder, and just all around good dude and his grown a pretty famous mustache at this point. So Keivan Thank you for being part of the community conversation. </p> </div> <div data-rss-type="text"> <p> Keivan Russo 1:08 <br/> Thanks for having me, Mike. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:11 <br/> Yeah, man, so we’re gonna get to that mustache? Certainly. And if you’re listening to this and just listening and not watching it, you will want to flip to the YouTube version of this so you can take a look at that awesome mustache. I am jealous and envious of it. But before we get into the mustache conversation, why don’t you just keep on watching give the community a little information on you. Give us your background, tell us your story. And, and you know how you got started a prototype? </p> </div> <div data-rss-type="text"> <p> Keivan Russo 1:39 <br/> Sure, so I grew up in Framingham mass. Pretty much my whole life fun facts born in Australia, but uh, came back to the States after about a year my parents were out there working. But in Framingham, since I was like three, played Olympic sports, soccer, baseball, I think, yeah, a little bit of tennis here and there, but you know, little kids sports, and then in high school, played a little bit of baseball, but then really just became a wrestler. And that kind of developed to I think I am as an athlete now, or at least my mindset, per se, did that pretty seriously for four years, went to college, and kind of dropped all the activities, played a little bit of rugby. But partied and didn’t exercise as much. And I saw the results of that and it wasn’t great. So I, you know, took it upon myself to fix it, went to the gym, with buddies at school, and then finish school continued to go to the gym. I went to the BSc in westborough, because that’s the gym I belong to in Boston when I was in school at Wentworth. And so I just carried my membership over, got pretty bored of the gym, going by myself, you know, getting yourself there every day after work. And so I I ended up running a half marathon, the summer of july of 14, so I trained for it all spring, like change things up. And never really a big runner, enjoyed that a lot after the first month, but was done with it when I was done with it. And I was like I got to start something new. And CrossFit always kind of appealed to me. Going back to the wrestling, just the type of like, sir, you know, multi movement workouts mixed in with weights. But you’re still it’s on yourself, but you’re still part of a team, which is what wrestling was. And so I was always intrigued and I didn’t necessarily want to go to a townie gym back in Framingham and just deal with a bunch of kids from school and watch this was, you know, you guys are really close at the time. And I was living in my parents house and I did a little bit of research and I was like, You know what, drove by this place for so long. I popped in. And I did a I did elements class with our viruosity? Was it elements or virtuosity? </p> </div> <div data-rss-type="text"> <p> Mike Collette 4:10 <br/> There used to be elements. And then you see Yeah, yeah. </p> </div> <div data-rss-type="text"> <p> Keivan Russo 4:15 <br/> It was August 2, did it with Garrett and TJ and </p> </div> <div data-rss-type="text"> <p> Mike Collette 4:22 <br/> another fellow mustache guy. </p> </div> <div data-rss-type="text"> <p> Keivan Russo 4:24 <br/> Yeah. That’s right. And, you know, did it I was like, This is cool. I’m into it, and kind of just got hooked from there on out. It was just it you guys took it took the thought out of it a little bit. I remember spending time on my phone and, and the internet during work, like what am I going to do for a workout this week? What program should I do and just trying to figure that stuff out and find something that I like that kept you motivated? But uh, coming to the gym, at CFP was just, it was so easy. And now, I was always very nervous about the CrossFit cult. They called it back, you know, in their 2000 10s and stuff. And I mean, there’s still that joke about that, but I was just you know, did I don’t know what to expect. And it was, it was awesome. Here I am, seven years later, almost. And I live on the other side of Framingham. So I’m actually further away. I live I was just looking at this last night I live near like, I live within a five minute drive of a couple other gyms. But I, I just I like coming to you guys. It’s just I got my father to go there probably like three or four years ago now. And </p> </div> <div data-rss-type="text"> <p> Mike Collette 5:41 <br/> Petey, shout out to Petey </p> </div> <div data-rss-type="text"> <p> Keivan Russo 5:44 <br/> Big Pete. So yeah, it cfps awesome. People that go there, great. The coaches, you did a great job, just putting everything together. And it just just keeps coming back for more and, and went from like not having to think about what I’m doing to now like, I’ve learned so much about myself, exercise wise, and like, how to exercise and how my body works. Like how different muscles control different things. And now I’m like 90, do your homework. And I’m like, Alright, what am I going to do this, like, what’s on the programming this week? And the days that I don’t do that I actually, sometimes sometimes it works out like, wow, the thing I didn’t check, I smoked it. But then other days, I’m like, man I wish I looked at and I would have like, prepared myself for this a little more just because of all the information I have now. It’s It’s pretty cool. </p> </div> <div data-rss-type="text"> <p> Mike Collette 6:39 <br/> There’s like so many questions that I that I have. And I think that we can spin off from this. The first thing that I didn’t know about you is that you were born in Australia. So what were your parents doing out there? You said they were working? </p> </div> <div data-rss-type="text"> <p> Keivan Russo 6:51 <br/> Yeah, my dad got an offer from the insurance company he was working for at the time. Chug, chug insurance, and they’re like, Hey, you want to go? You want to go live in Australia for a couple years and work out there? And my mom were like, Yeah, let’s do it. So he went there for three years. I came about and but they were too It was too far, I think you can ask him at some point, I’m sure but family wasn’t close. But it was a cool experience. So they came back. And land landed here. We went to New Jersey for like, nine months and then we ended up here. That’s cool. </p> </div> <div data-rss-type="text"> <p> Mike Collette 7:29 <br/> I literally didn’t know that. So you started at prototype in 2014. You remember the elements class? Because they’re not called elements anymore there. Yeah, virtuosity sessions. What was your experience like your first workout because you mentioned that you’re going to the gym going your buddies and kind of working on your own at BSC, then trained for a half marathon did it all on your own your backgrounds in wrestling, the team camaraderie team sport component, something that you really like you like the diversity of the movements and stuff that CrossFit. So when you came in your first workout? What did you expect? What did you experience? Was it like the same? Did you get what you thought you’re going to experience? Like you mentioned, like the concept of the whole, the whole cult sort of component or the the misconception of CrossFit are a component of it, like, what was that like? Or what were your expectations? all that sort of stuff? </p> </div> <div data-rss-type="text"> <p> Keivan Russo 8:27 <br/> Well, I agree, it is a misconception because, like, this is called the community conversations and it is a community. You can be involved or not involved. It’s up to you. But either way it works because I actually started not I like kind of kept my distance and but I just came the gym worked out, but it was kind of hard to continue to maintain that type of relationship. You just get sucked in. And it’s awesome. But that first workout was it was cool. It was just guaranteed a they were kind of just like hanging out. You know, it was pretty, they were pretty cash. It felt a little bit like a tryout but with no repercussions. Just like let’s see, you know, we’re gonna do this. Let’s try this movement. And then like, either the first or second one we did wall balls and Garrett just, I use like, I don’t know, a seven pound ball for one toss. He’s like, Alright, you’re gonna use the 20 pound ball. And then kind of I remember him doing that and like from that moment on, I was like, all right, like, it just like really sparked this internal drive, I guess to want to do better. And then I remember joining class for the first time and we did there was running involved and we had to run to off. I wanted to try to name drop but I forget the old sign what was there? </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:51 <br/> Santander or sovereign bank? Or whatever </p> </div> <div data-rss-type="text"> <p> Keivan Russo 9:53 <br/> yeah Santander I still there. I think it’s whatever took up yummy mommy. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:58 <br/> Oh, that was the The flower place. </p> </div> <div data-rss-type="text"> <p> Keivan Russo 10:01 <br/> Yeah, </p> </div> <div data-rss-type="text"> <p> Mike Collette 10:02 <br/> I don’t remember. But yeah, yeah, yeah. But yeah, </p> </div> <div data-rss-type="text"> <p> Keivan Russo 10:04 <br/> so we had to, we had to do a we were running and everyone was running together. And I remember like, you kind of like, if you want to, you can see where you line up. And I that’s just like the competitive instinct in me. And it’s, it makes me want to just do more. And I was like, Alright, so you think, you know, you go in there thinking you’re gonna be a hot shot. And I was very humbling and a good way to like, realize that, you know, these people have been putting in work and they’re here and they, I got smoked, and I was like, This is sweet. Like, I was breathing hard and you feel good afterwards everyone and no one’s like, you know, like, loser. Like, you suck. Like you were, you know, they’re like, come on, man. Let’s go. Let’s finish it up. Unless you’re in the 530. And then I’ll give a shout out to my bro. 30 boys. But that’s that’s all good fun, though. </p> </div> <div data-rss-type="text"> <p> Mike Collette 10:54 <br/> Yeah, there’s you have your own little camaraderie with the, with some of the some of the fellow guys at the 530 hopefully they’re listening to this. Abhi, one of the 5:30pm is converted to a 5am. Now, </p> </div> <div data-rss-type="text"> <p> Keivan Russo 11:09 <br/> is that fact? </p> </div> <div data-rss-type="text"> <p> That’s straight up fact. We see him at 5am now He’s, uh, you know, he’s gets in, he gets after it, you know, schedule change a little bit. So it’s still still a strong crew at 530. That’s, that’s, that’s awesome. I love that evening. Evening crew is great. And it’s a it certainly can be humbling. And it sounds like from your first experience, you found that you had some strengths, or your background benefited you a little bit. You know, kind of going into it. So like you were able to start with like some of the heavier weights. And I would I would believe that would be like, certainly motivating. It’s like Alright, well what else can I do? Right? </p> </div> <div data-rss-type="text"> <p> Absolutely. And that’s, that’s that’s pretty much what happened. I kind of came in and I just Heather was coaching Heather Clancy and I used to be in her class all the time for like, the first few months I was there. And I remember like, because I was going consistently just seeing this exponential improvement because I you know, it was like, that I think was probably deadlifting. And I hadn’t deadlift in a controlled environment since high school and hybrid lifting when you’re 16, I don’t know. 20 years, or whatever it is. 15 years ago, that was a different experience. So I went from like, you know, 135 pounds, quickly into the high two hundreds. And I was like, Wow, I didn’t know I could lift this kind of weight and Monday I just lifted I dead lifted. 400 for two which was like a, a personal like 400 has been this like Mount Everest for me that I haven’t been actively after. But it was really cool to hit that and kind of think back to seven years ago when I was like, I don’t even know what kind of weight I could lift. </p> </div> <div data-rss-type="text"> <p> Mike Collette 12:54 <br/> 400 man that’s frickin big. This big weight. It’s like four wheels. </p> </div> <div data-rss-type="text"> <p> Keivan Russo 12:59 <br/> Yeah, no, it was cool. pumped about that. </p> </div> <div data-rss-type="text"> <p> Mike Collette 13:04 <br/> So in for a double too, shit, That’s awesome. Yes, I swore I don’t if I’m supposed to swear on think there are any kids Listen to this. Okay. I love that. So you’re still, even seven years in still setting new records still doing stuff. Like what are the other things you want to conquer you want to improve on and that’s I think the beauty behind some of this stuff is that there’s always stuff to work on. I find myself to have done a gazillion different things. There’s always stuff to work on. There’s always things to improve on. And you certainly seem to be the type of person that doesn’t invoke doesn’t avoid working on like those weaknesses or areas of improvement. So what are the next things for you? </p> </div> <div data-rss-type="text"> <p> Keivan Russo 13:49 <br/> I guess we’re doing our goal review session live, huh? </p> </div> <div data-rss-type="text"> <p> Mike Collette 13:54 <br/> So full disclosure, everyone listening right now I up Keivan’s ass about getting doing a goal review session. So everyone listening here. We want you guys to do these goal review sessions every 90 days check in how are you doing? How can we help? And I’ve been pestering you probably the last three or four weeks. Yeah, since last time, we did a goal review session. So yeah, in full transparency, this is your life overview session. </p> </div> <div data-rss-type="text"> <p> Keivan Russo 14:23 <br/> Well, I’ve been thinking about it’s not like I’ve been ignoring it. I know, I know. Um, I kind of mentioned this to a couple weeks ago, actually, you’re chatting and I was like, My strength is there and I’m really I’m gonna I want to keep improving on strength. You know, I don’t want to get lost in this in the weights. I really want to improve my stamina, and like my speed and kind of just get quicker while maintaining you know, I’m trying to think of the right word for it, but um, I guess get, like, cut up or just, you know, be able to be quicker and move. So move the weight, like don’t sacrifice the weight so you can run but get the wind behind you and last for a 30 minute workout at 80% versus going in at 60%, and maybe getting to 70, you know, and building on that and building on the strengths that I have developed. And because last year, my big my big goal was consistency, because I kind of been through being here for seven years have been through some different phases are starting to </p> </div> <div data-rss-type="text"> <p> Mike Collette 15:39 <br/> talk talk a little bit about that, because I feel like some people that are probably listening to this, have experienced that. And actually, I’m so glad you brought that up. Because I know for a fact that, you know, there have been times where you’ve kind of, you know, stopped and then you came back in stopped, And then literally, like, it’s been awhile now you’ve been super consistent, like one of the most consistent, you know? and as a matter of fact, when you can’t come in your virtual too. So talk a little bit about that journey. That’s actually really good point. </p> </div> <div data-rss-type="text"> <p> Keivan Russo 16:12 <br/> Yeah, so it might have a little bit to do with maturity, since I started as a 24 year old, but uh, and I’m now 31 but </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:22 <br/> You’re old man you just had a birthday! </p> </div> <div data-rss-type="text"> <p> Keivan Russo 16:23 <br/> That’s right, a couple days ago. </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:26 <br/> I’m just Kidding </p> </div> <div data-rss-type="text"> <p> Keivan Russo 16:26 <br/> Feeling it. Like drink extra water now or something. </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:32 <br/> Drink or prune juice now. Yeah, </p> </div> <div data-rss-type="text"> <p> Keivan Russo 16:33 <br/> drink your prune juice dates for dessert. But, uh, yeah, so the first came in really excited. And like 24, I was still able to kind of, like, carry on with the lifestyle or you can work out, do whatever you want on the weekends come back. And like, pretty much be okay. And I did that for and I continued to see progress. And I started and you start, you do like a big jump, you go from like, you don’t know what you have to, like, you get you get to this plateau, or plateau for the first time, um, after about a year and a half or something. And that’s when we started lifting classes. And I was like, kind of getting frustrated, like, Man, I’ve been doing the same thing now for like a year, like, like four or five months, like nothing’s changing. So we get a lifting class and then that with Ben, Ben was coaching those, Kenny and I did it I think Garrett was in those and RB as well. But yeah, did lifting and then all of a sudden I saw the weight improve again. And I always kind of just figured that the stamina would would figure itself out if I would show up. Then like my lifestyle was pretty like, up and down. So like, because I worked out in the afternoon if I were to go out with people from work or friends after work, I’d miss days and then all of a sudden I you know, I found myself probably at like 2016 2526 hitting a lot of like, miss a week. And then come back for a week Mr. Lee It was like very spotty. figuring stuff out personally, like, you know, between relationships are my living work. And, but I still the gym has been the most consistent thing probably in my life, besides my job for this amount of time, by the way, meant to mention that earlier. But yeah, so you know, start quick growth plateau, make some tweaks, learn some stuff. grow again, knowledge wise, for weightlifting. And then I did a little bit of nutrition like, like way back heathered Yo, Yo, what? Yeah, she was like a nutrition coach briefly. And I learned a little bit then and then I actually took a break because I bought a house and everything was working really well. But I did nutrition stopped and I really got really strong up until the end of 2016. But I got slow and I got kind of heavier mass, mass right and but I didn’t really like the what the Met cons were like, whatever to me, but I just look forward to look forward to weightlifting. And then I bought this house and I you know, I renovated it for a year every day after work. Every Saturday, Sunday. I did like it was like my second job. So I just I couldn’t make the boat. Two of them work. But I was I don’t want to say miserable but I missed it so much. And like I knew I could have made it work maybe but I was even though I wasn’t done. Seven months later, I came back and I was like I don’t care like At that point, I was fed up, I was like, I’m going back to the gym. Like I need it in my life. And I will still I will make my schedule work. Because I just need to, I need to work out. And I came back in, I think may of 17. So it was like February to May. And actually, my dad started I got him like the gift card for Christmas. And I’m like, Alright, I’m out. </p> </div> <div data-rss-type="text"> <p> Mike Collette 20:23 <br/> peace. </p> </div> <div data-rss-type="text"> <p> Keivan Russo 20:25 <br/> I came back, </p> </div> <div data-rss-type="text"> <p> Mike Collette 20:26 <br/> have fun! </p> </div> <div data-rss-type="text"> <p> Keivan Russo 20:30 <br/> They’re Really nice I promise </p> </div> <div data-rss-type="text"> <p> Mike Collette 20:32 <br/> So funny. </p> </div> <div data-rss-type="text"> <p> Keivan Russo 20:33 <br/> And I came back in May. And I was like, I don’t want that to happen again. I don’t want to go through not coming in for a week. And then, or like caffeine good coming in, like four times over a month. Like I just think that just it sucks. So my I came back and I really haven’t stopped coming since. And I don’t plan to I think the So yeah, I feel like I’m in a good spot. I even, even in that time period from May of… I can’t believe that’s already four years now. It May of 17. to, to now. I went through a couple of you know, not as like I think 17 and 18 was a little Andrea and I were dating seriously. She was in Arlington. I was in Framingham. So for the travel. Like if I went to Arlington, from there, it was just like it just didn’t work. And so I would miss days, but I would drive me nuts internally and she’s like, what’s wrong? I didn’t get to the gym today. She’s like, What’s your problem? Well, stop living in Arlington was go to Framingham, which ended up happening I finished the house. Well, enough for us to live in it. And you </p> </div> <div data-rss-type="text"> <p> Mike Collette 21:49 <br/> You put some work into that man. </p> </div> <div data-rss-type="text"> <p> Keivan Russo 21:51 <br/> Yeah, yeah, sitting in. It’s all everything and looking at his new behind the new doors and stuff. But so yeah, I’m that I’ve been really, really consistent probably since 19. And, and now I know, like, if something is to change in my schedule, that, like you said, obviously going at 5am. I know that that’s the next thing right now. 530 works, I’m making it work. It’s not like 533 30 I’ll probably go to 330 today, because it’s Friday. So let’s get out early. But I know I have this like gut feeling that I’ll probably end up coming in the morning at some point to like not </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:34 <br/> being an adult dude, doing adult stuff. </p> </div> <div data-rss-type="text"> <p> Keivan Russo 22:36 <br/> It’s like almost like a rite of passage, right? </p> </div> <div data-rss-type="text"> <p> You’re speaking to my soul. I feel that man house then prioritizing things. And it’s great to you. You’re prioritizing so much more consistently now and seeing the way you’ve always seen the benefit to it. But think putting it into that perspective. And that mindset, I think it’s, you know, anyone, right? Like you’re, you’re on the younger side of most of the people that come to our gym. Yeah, but like understanding that in at a young age, and I mean, I’m speaking younger, you and I are about the same age, but understanding that that will carry with you for forever. Right, which is pretty cool. That’s I’m glad that we’ve you know, had had a part in your in your journey, man. So it’s awesome. It’s awesome. We have to talk about the mustache. That’s a pretty easy transition point at this at this juncture. I started growing a mustache during COVID. And when you started growing a mustache. I thought it was awesome. And you’ve continued with the mustache after I’ve shaved my mustache, but you just wear it way better. I just I couldn’t you know like I had the caterpillar thing going </p> </div> <div data-rss-type="text"> <p> Mean you had a mean stash Mike, don’t downplay your stache. </p> </div> <div data-rss-type="text"> <p> Mike Collette 24:03 <br/> Yeah, but it wasn’t the amount that I you know, I tried to be a stache guy wasn’t cool enough to be a stache guy. You’re definitely a stache guy. Like what’s it to? You know, tell all those people out there that never had the stache power? </p> </div> <div data-rss-type="text"> <p> Keivan Russo 24:16 <br/> I mean, listen, COVID like, a lot of cool things happen for me over COVID and we got engaged and I figured out that I can grow sweet stash I was always when I first came to CFP I had this stupid chin goatee only, and then it like morphed into just like a face beard thing. And I never moved away from it. Like when I met Andrea. I always had just like this beard like look, look short beard and COVID happen and stache was like the thing to do. And I was like screw it for you to grow a mustache. And I actually grew handlebars. I don’t know if you ever if you remember from the virtual class As I know, yeah, I had handlebar mustache and I proposed to Andrea with the handlebar mustache and got the Yes. So for everyone who was thinking this is all like a setup, she said yes with handlebar so it’s pretty legit and my book. You can only go over there right? </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:17 <br/> Can only go up from there you gotta keep you got to keep it forever now you’re just now known as a mustache guy. </p> </div> <div data-rss-type="text"> <p> Keivan Russo 25:22 <br/> That’s right.I know. So then I’ve like kind of messed with it. And I would shave it all off and now this is like the new I think I’m gonna keep like a short period but like a fat free. You curl it is that correct? Can </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:34 <br/> you curl it? Yeah, you got the curls? Yeah, you get the beard. You should enter a contest man. You like the monopoly guy just like 30 </p> </div> <div data-rss-type="text"> <p> Keivan Russo 25:44 <br/> I know is not allowed for the wedding. So I’m gonna rock I get a ride this train. </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:49 <br/> Oh, yeah. So what what’s the date on that? </p> </div> <div data-rss-type="text"> <p> Keivan Russo 25:53 <br/> On September 24th. </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:54 <br/> All right. All right. So you got some months ahead of you again so good thing out. You got to enter into one of those and one of those mustache contests I think that’d be the most appropriate thing. </p> </div> <div data-rss-type="text"> <p> Keivan Russo 26:05 <br/> My goal is that I just keep it for this long that she’ll end up being like on can shave it and then I’m good but </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:15 <br/> does it impact your your aerodynamics when you’re on the snowboard cuz I know you’re big snowboarder? </p> </div> <div data-rss-type="text"> <p> Keivan Russo 26:23 <br/> No, it increases my my snowboarding I went last weekend and I actually have a bunch of you get I mean, that’s like a that’s like a badge of honor if you can get like face crystals. And I got some face crystals last weekend. I forgot. And I was like what? Oh, nice. Got icicles on there. So it was cool. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:44 <br/> Nice. I frickin love that man. Keivan. I got three more questions for you. Okay, Spitfire. This is how we’ve been ending these community conversations. So number one, what’s your favorite movie or TV show of all time? </p> </div> <div data-rss-type="text"> <p> Keivan Russo 27:03 <br/> TV show is some of you are gonna guess this before I say it. But Game of Thrones. </p> </div> <div data-rss-type="text"> <p> Mike Collette 27:10 <br/> Oh, yes. Right. Yes. You were you played a mean? John Snow. </p> </div> <div data-rss-type="text"> <p> Keivan Russo 27:15 <br/> I’ve gone through som some A lot of personal changes throughout my time at this gym I had hair down to my shoulders. I had short hair mustache, but yeah, </p> </div> <div data-rss-type="text"> <p> Mike Collette 27:24 <br/> that’s right. That’s right. </p> </div> <div data-rss-type="text"> <p> Keivan Russo 27:25 <br/> Game of Thrones would be a TV show. And then movie. Ah, I don’t know. Let’s go with a kid friendly one and say Muana </p> </div> <div data-rss-type="text"> <p> Mike Collette 27:38 <br/> Muana?. </p> </div> <div data-rss-type="text"> <p> Keivan Russo 27:39 <br/> There we go. </p> </div> <div data-rss-type="text"> <p> Mike Collette 27:41 <br/> I was not expecting Muana on your favorite on your favorite movie. </p> </div> <div data-rss-type="text"> <p> Keivan Russo 27:47 <br/> It’s recently watched, it’s fresh. It’s fresh in the head. </p> </div> <div data-rss-type="text"> <p> Mike Collette 27:50 <br/> I think it just went up a notch in Erins book. I’ll say that because I’m pretty sure that one of her favorite movies. Favorite musician or artist of all time, or band. </p> </div> <div data-rss-type="text"> <p> Keivan Russo 28:01 <br/> Dispatch is my favorite band. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:03 <br/> Oh, dude. That’s why I like you so much. I forgot that. </p> </div> <div data-rss-type="text"> <p> Keivan Russo 28:06 <br/> That’s right. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:07 <br/> That’s right. Oh, I love that. That is awesome. Okay, and now you went up two more notches in my book. And then so last thing, favorite thing to do when you’re not working out or at the gym? Or what’s your favorite thing to do? activity? </p> </div> <div data-rss-type="text"> <p> Keivan Russo 28:25 <br/> I don’t know. Obviously hanging out with a fiance that’s a given. But if it’s an activity, I love spearfishing. And then spear fishing or snowboarding probably depends on the season so </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:40 <br/> it’s awesome I don’t know you spear fished what do you just go outside like where do you do that? </p> </div> <div data-rss-type="text"> <p> Keivan Russo 28:47 <br/> I usually do it down in like mystic Connecticut, Rhode Island, right where they’re the two states meet. We just take the boat out or you can go off the beach too. And you just it’s snorkel and then like a spear gun like and it has an elastic on the as an elastic at the tip of the gun. Yeah, and it shoots a spear out, </p> </div> <div data-rss-type="text"> <p> Mike Collette 29:09 <br/> whenever I hear spearfishing reminds me of Castaway like Tom Hanks was like, like a What is it? Like? I guess like Well yeah, I guess I got his spear like a wooden spear just from like 30 yards, just pinging a fish like something like that, you know, but that’s a movie right? Yeah. Movies. It’s an awesome movie. </p> </div> <div data-rss-type="text"> <p> Well, dude Keivan. It’s been a pleasure talking to you. And you know, again, thank you for being part of the community conversation. And you know, this means so much to me and everyone at Prototype and then also everyone who’s tuning in. Thank you guys for watching. Remember, every week we’ll be releasing a new community conversation in the new guests to get your week started. So to be the first to know when the new community conversations posted, subscribe to our YouTube page, or join our daily brief news. letter. These videos are also posted in our community members only group on Facebook. So if you’re a member of prototype and you’re not in the members group on Facebook, let us know. We’ll make sure we get you added in there. And then lastly, if you’re interested in being on the committee conversation shares the message. We’d love to have you on. So until next time, see you soon. </p> </div> <div data-rss-type="text"> <p> Keivan Russo 30:19 <br/> Yeah, probably see some of you guys in about an hour. </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:23 <br/> Damn straight. Thanks. Keivan </p> </div> <div data-rss-type="text"> <p> Keivan Russo 30:25 <br/> Thanks, Mike. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-6-the-community-conversation-keivan-russo-and-consistency/"> Ep 6: The Community Conversation-Keivan Russo and Consistency </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 12 Feb 2021 21:07:00 GMT http://www.prototypetraining.com/ep-6-the-community-conversation-keivan-russo-and-consistency/utm_sourcerssutm_mediumrssutm_campaignep-6-the-community-conversation-keivan-russo-and-consistency thumbnail http://www.prototypetraining.com/prototype-of-the-month-jeff-kaplan/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-jeff-kaplan Our Prototype of the month is a member that is voted on by the coaching staff at Prototype. Each month the coaches get together to nominate and vote (which is super hard to do!) a member of the community that has been represented the values and what it means to be part of the Prototype The post Prototype of the Month: Jeff Kaplan appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/Jeff-kaplan-copy-scaled.jpg" alt="A prototype of the month certificate for jeff kaplan" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <em> <b> Our <a href="https://prototypetraining.com/"> Prototype of the month </a> is a member that is voted on by the coaching staff at Prototype. Each month the coaches get together to nominate and vote (which is super hard to do!) a member of the community that has been represented the values and what it means to be part of the Prototype community! </b> </em> </p> </div> <h4> </h4> <h4> Share your Prototype experience and fitness journey </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> I have always been a person who enjoyed physical activity. As a kid, I played soccer, baseball, basketball, hockey, skied, ran track, and played football all the way through high school. It was not until college that I really discovered weight training. As most people do in their 20’s, I concentrated mostly on the “show me” muscles – biceps, triceps, shoulders, chest, and back. I played pick-up and men’s league basketball for my cardio. I first discovered <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit </a> when Mike opened the gym. When I saw the concept, I was immediately drawn to it. For those who know me, I am extremely competitive. The idea of a whiteboard with daily rankings at the time seemed like an awesome concept. Except when you are extremely competitive. I found myself getting hurt fairly often. I took a break from Prototype and did more cardio-based with traditional <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> strength training and personal training </a> . After pretty serious triceps surgery I was referred to Andy Vassor. He was very helpful in getting me back to full strength. Then I started taking his HIIT classes at AV Fitness. Unfortunately, Covid hit and he was not able to continue. I really enjoyed the class environment and wanted to find something similar and came across Leah’s <a href="https://prototypetraining.com/programs/thrive/"> THRIVE class </a> . Which I also refer to as Leah’s House of Pain. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> What is your favorite part about being at Prototype?  </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <a href="https://prototypetraining.com/about-us/#meet-our-team"> The coaches </a> and the community are by far the best part and what separates this from any gym experience I have ever had. I am fortunate to have a basement gym with the equipment I have acquired over the years, but it just is not the same. One of the most rewarding things has been having my family participate. My sons Sam and Max were both taking classes during their winter break and recently my wife Cheryl has been training with Brian. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> What are your hobbies and activities? </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> I still play basketball and can often be found on the golf course. At home, I love spending time with our two dogs, Shana and Maddie. I don’t know if I would call trying to feed twin 18-year-olds a hobby. It is more like a full-time job but I am often grilling obscene amounts of meat on the deck. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> How has (if it has) Prototype helped you outside the gym (in sports etc)? </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> It has been a huge help to my golf game. That is not saying much because almost anything would be but I have seen a big difference with my flexibility and balance. Unfortunately, I have not seen how it will contribute to my basketball game but can’t wait to see it once I start playing again. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> What are your continuing fitness goals to this point? </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> To live until I die. I am someone that wants to stay active long into my life. In the short term, I would like to go to a beach and not get laughed at when I take off my shirt. In the long term, I have a great uncle that is still playing 9 holes of golf a couple of days a week at 99. I would take that. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> What is your favorite quote?  </h4> <div data-rss-type="text"> <p> <em> <b> “Better to have it and not need it than need it and not have it.” </b> </em> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-of-the-month-jeff-kaplan/"> Prototype of the Month: Jeff Kaplan </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 10 Feb 2021 03:39:00 GMT http://www.prototypetraining.com/prototype-of-the-month-jeff-kaplan/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-jeff-kaplan thumbnail http://www.prototypetraining.com/2020-community-member-award-winners/utm_sourcerssutm_mediumrssutm_campaign2020-community-member-award-winners By: Mike Collette For the past 8 years, Prototype Training Systems (home of CrossFit Prototype) has had a year-end party to celebrate with our clients and the community! From our personal training and nutrition clients to our CrossFit community, everyone comes together to have a good time! 2020 was different for a lot of reasons The post 2020 Community Member Award Winners appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> By: Mike Collette </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/IMG_1255.jpeg" alt="A collage of photos of people wearing masks and the words 2020 community member award winners prototype" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> For the past 8 years, <a href="http://prototypetraining.com"> Prototype Training Systems (home of CrossFit Prototype) </a> has had a year-end party to celebrate with our clients and the community! From our <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> personal training </a> and <a href="https://prototypetraining.com/programs/nutrition/"> nutrition clients </a> to our <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit community </a> , everyone comes together to have a good time! </p> </div> <div data-rss-type="text"> <p> 2020 was different for a lot of reasons and as it relates to our Holiday Party we couldn’t meet up and hang out in person, so we took it to <a href="http://zoom.us"> ZOOM </a> and went virtual! </p> </div> <div data-rss-type="text"> <p> This was our FIRST Virtual Holiday Party ever and it was still a TON OF FUN! </p> </div> <div data-rss-type="text"> <p> The party kicked off with a little gratitude and some shout outs, more specifically Coach Leah put together a fun video that commemorated the year 2020 (the one with the masks). <a href="https://www.youtube.com/watch?v=FoSQTv_pB1s"> That video is here if you want to check it out! </a> </p> </div> <div data-rss-type="text"> <p> We then went into our <b> 2020 Community Member Awards </b> WHICH we finally got out to all those that won them! This year we had two new awards (Mindset Award AND The Power Couple) which we are SUPER pumped about! So without further ado, below are your <b> 2020 Community Member Award Winners! </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> Male and Female Award Winners </h3> <h2> Rookie of The Year (Male)-Gerry Doiron </h2> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/Gerry-Doiron-Rookie-of-the-year.jpeg" alt="A man wearing a mask is pointing at something in a room." title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <h2> Rookie Of The Year (female)-Carolyn Keiper </h2> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/Carolyn-Keiper-Rookie-Of-The-Year.jpeg" alt="A woman wearing a mask is giving a thumbs up in a gym" title=""/> <span> </span> </div> <h2> Most Improved (male)- Somesh Chitturi </h2> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/Somesh-Chitturi-Most-Improved.jpeg" alt="A man wearing a mask and a hat is kneeling down in a gym." title=""/> <span> </span> </div> <h2> Most Improved (female)-Heather Schmidt </h2> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/Heather-Schmidt-Most-improved.jpeg" alt="A woman wearing a mask is standing in front of a blackboard." title=""/> <span> </span> </div> <h2> Mindset (male)-Maqsood Ahmed </h2> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/Maqsood-Ahmed-Mindset.jpeg" alt="A man wearing a mask and a shirt that says let heavy run fast is standing in front of a blackboard." title=""/> <span> </span> </div> <h2> Mindset (female)-Lauren Palmateer </h2> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/Lauren-Palmateer-Mindset-female.jpeg" alt="A woman wearing a mask is standing in a room holding a cell phone." title=""/> <span> </span> </div> <h2> Most Motivating (Male)-Marty Ferguson </h2> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/Marty-Ferguson.jpeg" alt="A man wearing a mask is standing in front of a blackboard." title=""/> <span> </span> </div> <h2> Most Motivating (Female)-Annie Powell </h2> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/Annie-Powell-Motivating.jpeg" alt="A woman wearing a mask is standing in front of a blackboard." title=""/> <span> </span> </div> <h3> Individual Award Winners </h3> <h2> Altruistic (Abhinav Pujari) </h2> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/AB-Pujari-Altruistic.jpeg" alt="A man wearing a red mask and a crossfit prototype shirt is giving a thumbs up." title=""/> <span> </span> </div> <h2> Power Couple (Todd and Peg Kinsman) </h2> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/Todd-and-Peg-Kinsman-Power-Couple.jpeg" alt="A man and a woman wearing face masks are posing for a picture." title=""/> <span> </span> </div> <h2> Resiliency (Nicole St.Pierre) </h2> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/Nicole-St-Pierre-Resilient.jpeg" alt="A woman wearing a mask is holding a trophy in a gym." title=""/> <span> </span> </div> <h2> Virtuosity (Dan McCarthy) </h2> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/Dan-McCarthy-Virtuosity.jpeg" alt="A man taking a picture of himself in a gym" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Congratulations to all of those who were also nominated for the 2020 Community Member Awards! Until next year Prototype Fam! </p> </div> <h2> <div> <p> The post <a href="https://prototypetraining.com/2020-community-member-award-winners/"> 2020 Community Member Award Winners </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> </h2> <div> <p> The post <a href="https://prototypetraining.com/2020-community-member-award-winners/"> 2020 Community Member Award Winners </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 08 Feb 2021 20:13:00 GMT http://www.prototypetraining.com/2020-community-member-award-winners/utm_sourcerssutm_mediumrssutm_campaign2020-community-member-award-winners thumbnail http://www.prototypetraining.com/ep-5-the-community-conversation-todd-and-peg-kinsman-the-power-couple/utm_sourcerssutm_mediumrssutm_campaignep-5-the-community-conversation-todd-and-peg-kinsman-the-power-couple Thank you for tuning in to The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype. The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to The post Ep 5: The Community Conversation-Todd and Peg Kinsman (The Power Couple) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/Todd-and-Peg.jpeg" alt="A man in a green shirt is standing next to a woman" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for tuning in to The Community Conversation, brought to you by  <a href="https://prototypetraining.com/"> Prototype Training Systems </a> , home of CrossFit Prototype. The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries and these people also walk amongst us. We believe we have some AMAZING people at Prototype and we want you to get to know them! </p> </div> <div data-rss-type="text"> <p> To that end, I want to introduce our 5th and 6th guests, Todd and Peg Kinsman. Todd and Peg have been part of the community here at Prototype near its inception so over 8 years. They participate in our <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit classes </a> , have worked with our <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> personal trainers </a> and <a href="https://prototypetraining.com/programs/nutrition/"> nutritionists at Prototype nutrition </a> , and are all in on their fitness! </p> </div> <div data-rss-type="text"> <p> They recently won our <b> 2020 Community Member Power Couple Award </b> , they’re residents here in <a href="https://www.town.westborough.ma.us/"> Westborough, MA </a> , they’re got a pack of black labs and they’re two of the best people we have within the Prototype community. I think a lot of people are going to be excited to hear this conversation today! </p> </div> <div data-rss-type="text"> <p> So tune in and enjoy! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:02 <br/> Hey everyone, thank you for tuning in to the community conversation brought to you by prototype Training Systems home of CrossFit prototype. The community conversation highlights a different member are now members of the prototype community each week and allows them to tell their story, share life experience, and communicate their perspective on all things. Fitness. We’ve all listen to podcasts and watch YouTube videos that highlight some of the world’s greatest leaders, visionaries, and these people also walk amongst us. We believe we have some amazing people that prototype and we want you to get to know them. So to that end, I want to introduce you to our fifth and sixth guests, Todd and peg kinsmen, Todd and peg have been part of the pro tip community here for geez Come on eight years. We’ll validate what that is in a minute. And they recently won our 2020 community member power couple awards, our new member here in 2020 new and you’re saying 2020 the residents of Westboro they’ve got a pack of black labs, and they’re just two of the best people that we have in our community. So I think a lot of people are really gonna be excited about this community conversation today. So Todd Pegg thank you guys for being part of the community conversation. Thanks, Rob. </p> </div> <div data-rss-type="text"> <p> Todd and Peg Kinsman 1:10 <br/> Thank you, Michael. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:11 <br/> You’re welcome. So time peg. Like I like I mentioned you guys have been listening to these a little bit. Let’s tell us your story. Tell the listeners your story. Where did you guys you know, grow up. How do you guys get involved in CrossFit? You know, what was your fitness background? Start wherever you guys would like. </p> </div> <div data-rss-type="text"> <p> Todd and Peg Kinsman 1:28 <br/> Okay, I guess I’ll start. So I am Westborough townie. I grew up in Connecticut my first 10 years but moved to Westboro when I was 10 years old. So back in 1975. Didn’t get too far went to Babson. College and Wellesley moved back to this area been working in the area and we live now in Westborough since 1994, so I love it. The town has changed. But being part across, it has been great for me because it’s really connected me back to the community. Why don’t you say where you grew up, and then we can go from there? Sure. </p> </div> <div data-rss-type="text"> <p> So I grew up in Concord pass. And met Peggy obviously at Babson so we went to school together and met there grew up playing a lot of hockey. So from a sports perspective, hockey was a big part of my life. And so, you know, we, as Peggy said, we moved to Westboro with, we have two two boys who still live with us, Andy and jack. And so, and he was born in 93. And then soon after that, we moved here in Westborough. JACK was born in 96. And, and so like pig said, we’ve been around the whole time, since then. And and to Michael’s point is I joined it, I was the first one to join the gym. So I think it was either the end of December of 2012, or beginning of January 2013. joined it. And I think it was like there was a special wahdat going on from the scenario. And so I came one morning, just showed up and started working out. So I had been in the gym a long time. So </p> </div> <div data-rss-type="text"> <p> yeah, what’s interesting is like, I always played sports growing up, and in high school, like my main sport was volleyball. And then I played four years in college. And so you know, and totally played hockey. So we’d always been had a lot of athletic sort of things going on. And then like your real life takes over with like full time jobs and kids and houses. And we were off and on sort of like sometimes I did the y and did curves for a little while Todd did p90x down in the basement, we were always, you know, it was like a comfortable spot for us, because we had always been sort of like athletes growing up. So then, but the kids are getting older. And Todd was looking for something to do talk to his friend at work. And john told him like, Oh, I’m doing this thing called CrossFit. So that’s why Todd looked into CrossFit and started and he said to me, do you want to go and I was like, No, no, I’m not I’m not interest. That’s going to be your thing. Todd, you go in and do that. And then about after six weeks, when he was like, loving it, and coming home and talk me about it all the time. And I was I started to get like almost like jealous ish. Yeah, it was just like, Oh, yeah, FOMO or mofo is my girlfriend’s at CFP will tell you. And anyway, so I came in and did the onboarding classes. And I think that was like February 2013. And then we just have never stopped going since. But also, it was funny. </p> </div> <div data-rss-type="text"> <p> I remember telling Peggy the story, because I was like, I’m like, I have to warn you when you get there. Like, everybody’s gonna be super nice. And you’re almost going to be like, like in the real world. People aren’t that nice. Yeah, no. So like, you’re almost like, you’re like, What the hell’s wrong with the first one? Yeah, might be nice to be whatever it is. So you can take a little bit get used to it. People are just really nice when you get into the gym. It’s it’s a total different vibe. And so that was a thing you know, and that hooked me was the working out. And then, I mean, I all I think most of our friends right now are CFP people, you know that those are the people you hang out with most we talked to most most. So that’s our connection. </p> </div> <div data-rss-type="text"> <p> Yeah, the other thing that’s interesting for me is, so we started CFP. And then we had some personal stuff going on with one of our children. And it wasn’t good, it was bad. And CFP became this place for me, Michael, where I was safe, like it safe in a way that you could come in, I could let all of that shit go, I didn’t have to worry about it for one hour, every day, I could just focus on I didn’t really even have to focus. I just had to do what you guys told me to do. And it’s one of the things that I and it was it. It was life saving for me and the people there that were so kind. Like I’m a true believer and everything happening for a reason. Good, bad, ugly. My problem is I want to know the reason why you don’t always get that. But the timing of it all was not coincidental. In my in my point of view, it happened because I was going to need that kind of support to help you get through this other thing that was going on in my life. And thank God for it because it did it got me through it. You know, anything that doesn’t kill you makes you stronger. You come out the other side like yeah, you get burned by the fire, but you’re you’re stronger for it. And CFP was a big part of that for me and I still don’t like get emotional talking about it. You didn’t like here today. </p> </div> <div data-rss-type="text"> <p> And you got to meet that coach Sean. </p> </div> <div data-rss-type="text"> <p> I called Brian Sean for like the first six weeks and he said, Hey, lady, I called him a lady. Anyways, that sounds that was the start. That was the start of our CFP journey. </p> </div> <div data-rss-type="text"> <p> Mike Collette 6:54 <br/> So that’s the start what is kept you guys going because I have to tell you that like you. You guys have also I don’t know if you guys have them, but you guys have done each over 1000 workouts. Yeah. at the gym. Oh, my cup is one of one of there are two of the 30 or 31 people that are in that in that bucket. What kept you coming back? Like you’ve guys have created this as a lifestyle routine. And in for the majority of people doing anything, it’s, you know, do something for a little bit stop. Maybe they come back do something a little bit stop, but you guys have been consistent. Some of the most consistent people doing this, like, what kept it going. </p> </div> <div data-rss-type="text"> <p> Todd and Peg Kinsman 7:40 <br/> You go? </p> </div> <div data-rss-type="text"> <p> Well, one thing is a little bit its peg is like a super disciplined person. So and has a structure to things and so like when we learn when we started having kids, I think one thing is you first learn with kids is that structure is really important. And so Peggy’s is really good at that, like just always waking up and probably the reason why she’s friends with Lisa z because Lisa sees the same way which is structure and discipline, and so forth. And so for me, you know, there are times probably when the alarm goes off, you know, at you know, 355 then I’m thinking Alright, I don’t have to go and some days I don’t like Peggy’s just gonna go so she’s just super disciplined. So I think that’s one thing I think the other is that I always think of like CFP, I was thinking of CrossFit. It’s like gym class. I just think it’s like oh, I love gym. And so like I love going to the gym and so and then I think it’s the social part and you know, Mike a lot of this has to do with the environment that you’ve created, Brian, others, a coaching staff and so forth, that have created with CFP is that you’re always trying to get better, you know, and you always talk about this Michael, like growth mindset, so forth. And so a lot of the lot of the values and principles that CFP has are the principal Peggy I have a family. Yeah, and it’s interesting, it’s the same values of the company I work at So, so it just feels right when we’re there. And the social part is a huge part of it. Because, like our friends are there, you know, so you know, you kind of get to see people and right now with COVID like some people you don’t get to see Yeah, you know, so you know people are in and out and so it’s it’s a little bit hard But yeah, I think it’s a lot of different things. It’s not a single thing. </p> </div> <div data-rss-type="text"> <p> But yeah, I would say for me, by far it’s the social part and it’s my group of friends the coven the badass is I mean sometimes I do stop and I just say out loud to everyone there it’s like how lucky are we that we get to start our day off just like hanging out with our friends and laughing and we do a lot and for john Collette sorry john. He needs and now Sam they have to put up with our shenanigans but and so that for me is number one, but the other thing that’s amazing is like I’m going to be 56 in June. I’m probably in the best physical shape of my entire life. And I want to keep that going, like I want to be in a place when I retire from work that I can do everything I want to do physically. I’d want to be able to walk really far and travel and maybe have a second career and all of that. And I just see the health and wellness of it being at the core. And I don’t want to believe in like getting older means you’re getting worse. It I don’t. I got two prs this week, actually. And I’m like, yeah, so I’m not going downhill yet. At some point, I will. But it hasn’t happened yet. So I love that feeling to that I get to get at prototype. </p> </div> <div data-rss-type="text"> <p> Mike Collette 10:39 <br/> I love that. Yes. So, so honest, you guys are just literally just spilling your guts, I love it. So, routines, structure, values, the social component, an outsider looking in, like, and again, we don’t need to say on this topic, but but an outsider looking in, right, they drive by, they might drive by the gym. You guys might not know a lot of people have driven by the gym for two years, and haven’t enrolled and have been, like, oh, I’ve always wanted to step in here. But I’ve always been intimidated or have been, or felt like, I can’t do that or, or whatnot. What have you told or how do you how do you tell people about like what you do in there? And you know, I guess like, you know, how does that conversation go? </p> </div> <div data-rss-type="text"> <p> Todd and Peg Kinsman 11:29 <br/> So I have this thing, I don’t want to be that crossfitter talks about CrossFit. So I try not to talk about it. So if somebody asked me, I’ll tell them, but I you know, and so Michaels like Oh god, this is shitty for my business stuff. But like, but like, I just I. So like, you’re saying we’re kind of spilling our guts. It’s like, well, this is the first time I really get to talk to somebody about CrossFit. Because I try not to talk to people about cross. I try not to tell people at work. What I’m doing </p> </div> <div data-rss-type="text"> <p> You’re the worst crossfitter </p> </div> <div data-rss-type="text"> <p> God Yeah, yes, like just. I don’t want to do that. </p> </div> <div data-rss-type="text"> <p> And so it’s so funny. I, of course, like this is typical of Todd and I in a relationship. I’m way over here, where, because I think it’s so great, and so much fun. And like what it’s done for me physically and mentally, I want to like people who I know that I like, I want to tell them about it. I’m like, you got to try this there will be given me that. Okay, that’s good. That’s good. Whatever, you don’t have to talk about it. I will. But the thing I do talk about is people are like, Oh, I could never do that. And I’m like, Oh, yes, you can. Every single person can do it. It’s all scalable, and you can modify it. And if you go to a CrossFit and they don’t do that for you, then that’s not the place for you to go to, you know, the coaches should be really involved in helping you with that, because that’s the other thing. We’ve been there for a long time. And we’ve gotten that kind of guidance and help along the way. So that’s what I tell us. We got our nice we got our nice prospect, so she’s not </p> </div> <div data-rss-type="text"> <p> Yeah, Katie can Lisa kinsmen? Yep, it does it. I mean, our family for sure. We talked about it’s funny. Yeah, Joseph does it people are like, Oh, I couldn’t do that. I’m like, Yes, you can. Every single person could do it. Yeah. And it would be life changing. </p> </div> <div data-rss-type="text"> <p> Mike Collette 13:21 <br/> You guys, sorry. My God. No, since I’ve been here so long, you guys have created a lot of relationships, good relationships, you’re part of like this 5am early morning workout crew, you have all this all these good relationships and friends now? What’s your favorite memory? so far? And you guys, you know, probably take a second to think about it and you know, might, it might come up, you know, organically doesn’t have to be one but like, what’s your what’s been your favorite memory slash, like, an experience that you’ve that a lot of people might not necessarily think what happens at a gym? </p> </div> <div data-rss-type="text"> <p> Todd and Peg Kinsman 13:59 <br/> I have I have one. I mean, I have a lot but the one that just popped right into my mind is it was during the CrossFit Games. And you know, we judge each other when the workouts go on. So Friday mornings and Todd and I go at 5am because we go early. And so Lisa and i a lot of times we Suzanne sweats and I will end up judging each other. And I remember being so mad Hold on. our dog is chewing a bone right now. It’s quite loud. </p> </div> <div data-rss-type="text"> <p> Sorry. Lisa’s into it tonight. O the the workout was pull ups in the scaled division and I was like, Are you kidding me? That’s not scaled, scaled, should be jumping pull ups and I was mad. And so we came in and Lisa’s like listen pack, all you have to do is just try one. All you have to do is just try to hang up. And so I was like all right, Lisa. Yeah, I was like beside myself. So um, I get up there and I do a pull up. And she’s like, Oh, that’s so good. That’s so good. Okay, no, try another one, not your other one. And we kept going. And I ended up doing 17 in the Portland, and I’m sure they were really ugly. But Lisa was there and cheering me on and talked me into getting started on the whole thing. And we still laugh about that, because it’s like, remember that time and you’re like, Yeah, I remember that time. So it’s also a good memory because you don’t know what you’re capable of. And then that’s another thing you can get it at CrossFit is like, you can push yourself and try something until you do get it and you don’t get that opportunity a lot as an adult, you don’t have a tendency, I don’t have a tendency to push myself out of my comfort zone. So when people are nervous about doing the games, I’m like, Oh, yeah, I get it. I still get nervous every year. And doesn’t I don’t know why I’m not going to regionals or anything. But um, yeah, I just like that memory. That was a good one. </p> </div> <div data-rss-type="text"> <p> Mike Collette 15:55 <br/> That’s a good like, the best memory. Your first pull ups? I mean, that’s incredible. </p> </div> <div data-rss-type="text"> <p> Todd and Peg Kinsman 15:59 <br/> Yeah, it was cool. </p> </div> <div data-rss-type="text"> <p> I think for me, I don’t think they’re like, specific memories. That kind of like, could be very good. I think they’re, like, different times. So like, for, for me is like I love our summer party. I was just gonna say though, like, it’s a lot of work. And especially, you’ve just done like four workouts and you’re completely gassed. And it’s, it’s 95 degrees. And I’m standing in front of the grill trying to cook you know, hamburgers and hot dogs. </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:26 <br/> And it’s hard to hold your arms up, because </p> </div> <div data-rss-type="text"> <p> Todd and Peg Kinsman 16:27 <br/> you’re like, you’re like, Oh, my God. And you just worked out with Caitlin, who just carried you through. But like, I just love I love the party. And I love having everybody come over. And it’s amazing that all these people come together and we have that whole thing. Saturday mornings are also awesome. Yeah. A lot of people in the partner work is one of my favorite because gets rest but like was just like a host different people that Saturday. Exactly. Yeah, </p> </div> <div data-rss-type="text"> <p> Saturday is like you get to see people you don’t see. So a lot of the people that are you know, evenings and stuff or afternoons that we don’t see in the morning, I get to see, you know, so like the Saturday mornings are some of my favorite like, the way the sun comes in on Saturday mornings, through the front windows, whatever, and everybody’s working out. And it’s just, you just leave starting your weekend off like the best way possible. So you feel great. And so those are not specific ones. But just like every Saturday, yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 17:25 <br/> How is how is like, so you guys have gotten incredibly fit? I probably do the most fit people at the gym to be candid. How is your fitness? How have you translated that into your not like into everyday living? Like what is that been? Like? </p> </div> <div data-rss-type="text"> <p> Todd and Peg Kinsman 17:44 <br/> I would say I think I don’t know where I was reading this. Or maybe it was, I can’t remember I’ve seen this log or something. But like, it was actually a daily stoic was this idea about the voice that you hear? Or maybe this was your feet, Michael, I can’t remember yours in the daily still, I can get your email. And they’re both good. Same time. But like, this idea, that voice that tells you you can’t do something. And so I think one of the things across What does for me is I get to practice listening to that voice and then not listening to it. And so like I think it Yeah, it’s physical, you know, getting in good shape, but like to be in better shape. I’ve been in better shape at CrossFit, but like, but you go through different stages of your training, so to back CrossFit up ups and downs, and but like I’d say the biggest thing is training, training your mind to kind of deal with adversity. And so the adversity of a workout and I just feel like I can’t finish this thing. But just still finish the workout. You know. And that’s that, that and knowing you can do it. Yes. Put your head down its a chipper. </p> </div> <div data-rss-type="text"> <p> I’ll get through this when you’re dealing with stuff at home or at work. And you’re like, I’ll get through it. Yeah, you know, doesn’t mean I’m going to have personal record here. </p> </div> <div data-rss-type="text"> <p> But there’s something to be said about that. Like you Oh, like no matter how long this takes me. I’m going to do it. Yeah. So I think one of the things too, which is kind of like very different from what you just said is one of the things that we started doing. As soon as Todd joined is paying attention to what we eat. I had never done that before my goal never and and just reading labels on things and saying what is this that I’m putting into my body? I wish I had done it so much sooner when my kids were little and paid more attention to that because what I fed them now growing up, I’m just like, oh boy, but um, you don’t. When you know better you do better. So we eat pretty clean too. And that’s been a change that only happened since coming across it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:43 <br/> Yeah, so beyond the physical, Todd, you you’ve taken the mental like component or kind of facing adversity or overcoming those challenges and then peg you’ve implemented you guys have both but your thing peg is implementing the nutrition taking home 360 degrees, because it’s true, right? You’re not just working out, you’re improving your, your, your mental fitness, your mindset, the nutrition, and then you start looking at the other areas like stress and sleep and all those sorts of things. And I think you guys have taken that full approach. And I think that is a big thing, why you guys have been so successful. And just personally, in my opinion, I’ve been able to maintain and do this for so long, because you’ve taken all those things, a lot of people, they’ll just do the fitness and then they forget about everything else. But you gotta look at it from that, that that big perspective. </p> </div> <div data-rss-type="text"> <p> Todd and Peg Kinsman 20:38 <br/> Yeah, I think it’s all I think, though, that we’ve been a little bit lucky. So one of the things I admire about the people, some of the people that Jim is that, you know, Peggy and I, you know, our kids have grown, they can take care of themselves. So, this is the same, it’s a similar sort of, you know, compliment I can give to parents who are dealing with this pandemic is like, I, you know, I talk to people on my team, and it’s like, little kids, and they’re trying to balance everything and super hard. But for us to work on those things, whether it’s, you know, stress, or sleep or mobility, we do ramen every night. You know, working out all those things. But it’s just pegging. </p> </div> <div data-rss-type="text"> <p> Yeah. Or at that point in there. And well, and all our crazy animals. Yeah, it’s like, the people that are doing this with like, kids at home. Yeah, are starting off their careers and working a zillion hours. That’s, that’s hard to so we’re not that you wish to get older, except in the CrossFit Games, so you get the easier workouts. But, um, yeah, we’re adding we’re entering this different block. Yeah. </p> </div> <div data-rss-type="text"> <p> Yeah, we have a lot more time to be able to do it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 21:45 <br/> So I got it. I got a few more questions for you. </p> </div> <div data-rss-type="text"> <p> Todd and Peg Kinsman 21:47 <br/> Sorry, I’m, you know, talking your ear off like, </p> </div> <div data-rss-type="text"> <p> Unknown Speaker 21:49 <br/> Oh, no, no, this is this is great. I love it. So, what’s next? So you guys have goals? Are there things that you’re working on? Or what is like, what what do you look forward to? What are you focused on? On with health and fitness perspective? or just in general, again, you guys have any goals that you’re you’re looking to accomplish? </p> </div> <div data-rss-type="text"> <p> Todd and Peg Kinsman 22:10 <br/> So maybe Brendan’s Sheehan is? also well, is that any goals? Right? He said, </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:17 <br/> any, anything that you guys are focused on in that you’re looking to improve? Yeah. Yeah, I </p> </div> <div data-rss-type="text"> <p> Todd and Peg Kinsman 22:21 <br/> think tying back to the point about, you know, where we are, in our age, it’s like, you know, we’re thinking about what the next 10 years is, you know, like, Peggy may be looking at changing careers or doing something different, I’m doing something, you know, what I can do at work, and there’s different challenges there. I think from a fitness perspective, I’m kind of stuck a little bit, you know, you know, I, I, I think for the first five years went really hard that I messed up my shoulder and had to take some time to kind of get back and and now so I’m kind of in a maintenance mode. So my goals aren’t really clear. At CFP, I guess the goal is just keep showing up. So that’s kind of where where I am out of that goal. </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:01 <br/> Not a bad goal? Not a Bad goal. </p> </div> <div data-rss-type="text"> <p> Todd and Peg Kinsman 23:02 <br/> Yes. That’s my I have to remind myself that my goal is to be able to walk when I’m 80 years old, that’s really my mom. She’s 82. And severely, she’s got osteo and a whole bunch of stuff, and she never really took care of herself. And I just don’t want that to be mace. It may be but everything I that’s in my control, I’m going to do something about and we’ll see where I am when I get to be that age. So from a fitness perspective, I always have to remind myself that’s what I’m shooting for. And then other than that, it’s an it’s an, I don’t know, Michael, like career wise and things of that nature. And, you know, I know I’m not really sure what it is. We’re gonna find out over the next couple of years, but we’ll be sticking around for sure. just figuring it out. </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:47 <br/> doesn’t need to be all figured out. </p> </div> <div data-rss-type="text"> <p> Todd and Peg Kinsman 23:49 <br/> It’s good. It’s not </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:50 <br/> It doesn’t need to be all figured out. A lot of people think there has to be all figured out. What I learned recently it’s no one has it figured out. Yeah, right. What a lot of added stress on ourselves for that for really no reason. last three questions. Okay, Spitfire. You guys don’t have to be the same answers by the way. What’s your guys favorite movie or TV show? Of all time? </p> </div> <div data-rss-type="text"> <p> Todd and Peg Kinsman 24:15 <br/> Shawshank Redemption I know everybody says that but it is the best movie ever. </p> </div> <div data-rss-type="text"> <p> I don’t know if it’s my favorite but I’ll just say this one because I stopped on it every time it’s Castaway. Like I anytime that movies on I stop and watch it or maybe Notting Hill or another rom com to Todd’s loves. Thanks for being totally honest here to do </p> </div> <div data-rss-type="text"> <p> Mike Collette 24:39 <br/> Shawshank and Castaway…”WILSON!” favorite musician or music artist of all time. </p> </div> <div data-rss-type="text"> <p> Todd and Peg Kinsman 24:50 <br/> Good Bob Schneider. He’s like, that’s who I think what do you think that? Yeah, out there. </p> </div> <div data-rss-type="text"> <p> Bob Schneider is this artist from Austin. who we love and we actually took a trip down there a couple years ago and followed him around to all these different places and saw him and periodically comes up the East Coast and we see him he’s awesome. look him up on the internet guys, if you ever but who are you consultants? I probably will call. So Jeff Tweedy and Wilco so it’s probably, but basically to any music. I love music. So I like it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:24 <br/> Is that good? That is that that might not be good workout, though. </p> </div> <div data-rss-type="text"> <p> Todd and Peg Kinsman 25:28 <br/> No, no, no, neither. No. </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:30 <br/> Relaxed music. Yes. All right. Last thing. What’s your favorite thing to do when you’re not working? working out? Or at the gym? What’s your favorite? Your favorite hobby? </p> </div> <div data-rss-type="text"> <p> Todd and Peg Kinsman 25:43 <br/> I like hanging out with my animals, like taking our dogs for a walk is probably one of my favorite things in the world to do through the woods. </p> </div> <div data-rss-type="text"> <p> I don’t know. I think right now we’re just so pandemic focused. So I think it’s probably binge watching. We’ve just been watching. What’s </p> </div> <div data-rss-type="text"> <p> your favorite thing though? Sitting in many tchibo having a Peggy Rita. That’s pretty nice. </p> </div> <div data-rss-type="text"> <p> I’m pretty good on vacation. Yeah, yeah, I think that’s one but I was just gonna say it’s like we just been binge watching a lot of stuff. So that’s kind of Yeah, </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:12 <br/> what do you binging doing right now? </p> </div> <div data-rss-type="text"> <p> Todd and Peg Kinsman 26:14 <br/> We’re going back to Curb Your Enthusiasm. So we’ve just we’re started over on that yellow stone a lot of a lot of recommendations from people at the gym. Yeah, SP has given us some stuff so yeah, </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:29 <br/> well that sounds pretty pretty pretty good. Your curve your curve for all you guys that don’t know. </p> </div> <div data-rss-type="text"> <p> Todd and Peg Kinsman 26:38 <br/> I got it. I got it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:39 <br/> Yeah, you got it. I saw you. So Todd, pag. Thank you guys so much for being part of that community conversation. This means so much to me and everyone I prototype, and then everyone who’s like listening right now. Thank you for tuning in and watching. Remember, every week we’re releasing a new community conversation with a new guest, maybe guests to get your week started. So to be the first to know, for the new community conversation, subscribe to our YouTube page or join our daily brief newsletter. If you’re a member of prototype, we post these in our members only group on Facebook. So if you’re not in there, for some reason, just let us know. We’ll get you in. And then lastly, if you’re interested in being on the community conversation, choose the message we would love to have you so till next time. Thank you guys. </p> </div> <div data-rss-type="text"> <p> Todd and Peg Kinsman 27:25 <br/> Thanks Everybody, See ya everybody </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-5-the-community-conversation-todd-and-peg-kinsman-the-power-couple/"> Ep 5: The Community Conversation-Todd and Peg Kinsman (The Power Couple) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 05 Feb 2021 21:11:00 GMT http://www.prototypetraining.com/ep-5-the-community-conversation-todd-and-peg-kinsman-the-power-couple/utm_sourcerssutm_mediumrssutm_campaignep-5-the-community-conversation-todd-and-peg-kinsman-the-power-couple thumbnail http://www.prototypetraining.com/speed-series-want-to-run-faster-do-this-drill/utm_sourcerssutm_mediumrssutm_campaignspeed-series-want-to-run-faster-do-this-drill By: Evan Cleveland (Intern at Prototype Training Systems) Technique is one of the most important factors when it comes to getting faster. These are things that we preach in our CrossFit classes and drill home in all of our personal training sessions! When it comes to sprinting, learning the proper technique can be a little The post Speed Series: Want to run faster? Do this drill! appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit classes </a> </p> </div> <div data-rss-type="text"> <p> <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> personal training sessions </a> </p> </div> <div data-rss-type="text"> <p> </p> <p> When it comes to sprinting, learning the proper technique can be a little more difficult than you would think. Sprinting isn’t about just trying to move your legs as fast as you can, there are quite a few moving parts (pun intended)! </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> If you missed our first blog in the <a href="https://prototypetraining.com/speed-series-how-to-go-faster/"> Speed Series titled, How to go Faster, you will want to check that out as well! </a> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> Take a look at this picture below. This is what the ideal apex of a stride should look like. The important thing to notice here is that the left hip, knee, and calf are maximally extended, while the right leg and left arm are flexed and driven forward. This is how we propel ourselves forward; half of our body is extending to push us while the other half swings forward to accelerate and maintain momentum. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> Now that we have defined what the ideal sprinting technique looks like, one simple method to help achieve this form is by practicing a drill called “A Skips”. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> This is a running drill that is essentially high knees except in a skipping form. You hop forward with the leg that is extended while the other leg and same arm drive upward, performed in short strides. </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> When I went to college to run track, this was one of the drills we did as a part of our warm-ups. My coach kept reiterating how important it was to maintain proper form on this drill, but I didn’t really understand the reason. Why was he so insistent on this one drill? </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> <a href="https://www.youtube.com/watch?v=uY0LAKzmIbA&amp;feature=youtu.be"> Check out this video below to see the drill in action!  </a> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> It may look complicated, but you can break it up into two simple steps. </p> <p> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> </p> <p> It was an awkward movement to learn at first, but I quickly became comfortable with it and began to feel quicker as a result. My warm-ups felt more meaningful and they prepared me to take on workouts convincingly. </p> <p> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> </p> <p> Although our coach never really explained why he was such a stickler for this one drill, my exercise science degree took the wheel and opened my eyes to its benefit. </p> <p> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <h4> How is this drill going to help you? </h4> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> </p> <p> It’s no secret that warming up is important to do before workouts. It gets your blood flowing, prepares your muscles for longer and forceful contractions, and more. However, A skips take it a step further. They will train your brain to create a more efficient form by reinforcing knee and arm drive, getting them into the optimal position. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> These two actions are undervalued; you could miss out on a lot of distance in every single stride without them. It doesn’t stop there! Because the drill is performed with high intensity, it will train your muscles to move quicker with more power by increasing the number of fast-twitch muscles in your body. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> You don’t need to be a competitive runner for this to make a difference in your workouts. If you’re new to running but you want to get in shape, this is a great way to maximize the efficiency of your runs by increasing your work volume while decreasing the effort given. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> To summarize, you might be selling yourself short if you don’t implement this drill into your warmups before running. It will help you run more efficiently and increase your speed, whether it be a 100m sprint or a marathon! </p> <p> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/speed-series-want-to-run-faster-do-this-drill/"> Speed Series: Want to run faster? Do this drill! </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 04 Feb 2021 13:52:00 GMT http://www.prototypetraining.com/speed-series-want-to-run-faster-do-this-drill/utm_sourcerssutm_mediumrssutm_campaignspeed-series-want-to-run-faster-do-this-drill thumbnail http://www.prototypetraining.com/our-3-favorite-korean-meals-from-seoul-kitchen/utm_sourcerssutm_mediumrssutm_campaignour-3-favorite-korean-meals-from-seoul-kitchen Today's guest blog post comes from Prototype Training Systems OG member, Jay Chung. Jay is not only a founding member of the Prototype community, he is a savvy entrepreneur, restaurant owner, and family man. Jay and his wife Debbie are the owners of Seoul Kitchen in Westford, MA, and former owners of Sapporo Korean BBQ The post Our 3 Favorite Korean Meals from Seoul Kitchen appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/02/Screenshot-2021-02-02-at-7.44.35-AM.jpeg" alt="A picture of a plate of food with the words top 3 healthy korean meals prototype" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Today’s guest blog post comes from <a href="https://prototypetraining.com/"> Prototype Training Systems </a> OG member, Jay Chung. Jay is not only a founding member of the Prototype community, he is a savvy entrepreneur, restaurant owner, and family man. </p> </div> <div data-rss-type="text"> <p> Jay and his wife Debbie are the owners of <a href="https://www.eatseoulkitchen.com/"> Seoul Kitchen </a> in Westford, MA, and former owners of <a href="https://sapporobbq.com/"> Sapporo Korean BBQ </a> right next to Prototype Training Systems ( <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit Prototype </a> ) in Westborough, MA. </p> </div> <div data-rss-type="text"> <p> In today’s blog post, Jay discusses 3 of his FAVORITE and HEALTHY meals they serve at Seoul Kitchen. </p> </div> <div data-rss-type="text"> <p> <a href="https://www.eatseoulkitchen.com/store/category/meal-kits/"> If you’re ever in the Westford, MA area OR feel like ordering meal kits, they are available for purchase on Seoul Kitchen’s website.  </a> </p> </div> <div data-rss-type="text"> <p> These meals are MORE THAN approved by our nutritionists and registered dietician at <a href="https://prototypetraining.com/programs/nutrition/"> Prototype Nutrition </a> and they sound super tasty! </p> </div> <div data-rss-type="text"> <p> Enjoy! </p> </div> <div data-rss-type="text"> <p> <b> By: Jay Chung </b> </p> </div> <div data-rss-type="text"> <p> <a href="https://www.scr.org/get-connected/south-coast-repertorys-stories/south-coast-repertory's-stories/2019/10/18/the-rise-of-korean-cuisine#:~:text=A%20growing%20interest%20in%20Korean,experiences%20and%20on%2Dtrend%20flavors."> Korean food has greatly risen in popularity in the last decade. </a> </p> </div> <div data-rss-type="text"> <p> Its bold flavors and particularly Korean bbq was first noticed by foodies, hipsters and the food media has grown to be loved by the mainstream.  It’s one of the “hottest” ethnic food right now. </p> </div> <div data-rss-type="text"> <p> The best part is that most Korean restaurants out there are pretty authentic.  That is if you eat a Korean dish in Korean restaurant in the US, it will be pretty similar to eating it in Korea. Besides its delicious flavors, the health benefits of Korean food are vast. </p> </div> <div data-rss-type="text"> <p> <a href="https://prototypetraining.com/programs/nutrition/"> nutrition </a> </p> </div> <h3> Favorite Healthy Meals at Seoul Kitchen: </h3> <h4> Stone Pot Bibimbap  </h4> <div data-rss-type="text"> <p> <b> *Get it with brown rice and beef </b> </p> </div> <h4> Kalbi </h4> <h4> Hwe Dup Bap </h4> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/our-3-favorite-korean-meals-from-seoul-kitchen/"> Our 3 Favorite Korean Meals from Seoul Kitchen </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 02 Feb 2021 13:20:00 GMT http://www.prototypetraining.com/our-3-favorite-korean-meals-from-seoul-kitchen/utm_sourcerssutm_mediumrssutm_campaignour-3-favorite-korean-meals-from-seoul-kitchen thumbnail http://www.prototypetraining.com/ep-4-the-community-conversation-ab-pujari-and-gratitude/utm_sourcerssutm_mediumrssutm_campaignep-4-the-community-conversation-ab-pujari-and-gratitude Thank you for tuning in to The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype. The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all listened to The post Ep 4: The Community Conversation-AB Pujari (Gratitude) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/01/Ep-4-AB-Pujari.jpeg" alt="A poster for the community conversation episode 4" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Thank you for tuning in to The Community Conversation, brought to you by  <a href="https://prototypetraining.com/"> Prototype Training Systems </a> , home of CrossFit Prototype. The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched  <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA"> YouTube videos </a>  that highlight some of the world’s greatest leaders and visionaries and these people also walk amongst us. We believe we have some AMAZING people at Prototype and we want you to get to know them! </p> </div> <div data-rss-type="text"> <p> To that end, I want to introduce our 4th guest, AB Pujari. AB has been part of the Prototype community for almost 4 years, he’s one of the kindest, nicest people in the Prototype community. AB has practically done every program at Prototype including our <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit classes, </a>  our <a href="https://prototypetraining.com/programs/thrive/"> THRIVE classes </a> , he has done our <a href="https://prototypetraining.com/programs/strength/"> Weighlifting classes </a> , <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> personal training </a> and has worked with our <a href="https://prototypetraining.com/programs/nutrition/"> nutritionists at Prototype Nutrition </a> . </p> </div> <div data-rss-type="text"> <p> So basically, AB has does pretty much everything at Prototype! </p> </div> <div data-rss-type="text"> <p> So tune in and enjoy! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:02 <br/> Hey, everyone, thank you so much for tuning into the community conversation brought to you by prototype Training Systems. Home across the community conversation highlights a different member of the prototype community each week, and allows them to tell their story, share life experience, and communicate all things, fitness. You know, we’ve all listened to podcast and watch YouTube videos that highlight some of the world’s greatest leaders and visionaries. And these people also walk amongst us. We believe we have some amazing people that prototype and we want you to get to know them. So to that end, I want to introduce you to our fourth guests, the community conversation at pujari. AB has been a part of the Prototype commnuity for almost four years, you know, one of the kindest, most loving dudes I’ve ever met, always smiling, and he worked his butt off that prototype, there’s a smile. So AB thank you so much for joining and being part of the community conversation today. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> AB Pujari </p> </div> <div data-rss-type="text"> <p> Oh, thank thank you for having me. And as always great to be a part of this community. </p> </div> <div data-rss-type="text"> <p> Mike Collette </p> </div> <div data-rss-type="text"> <p> Dude, I appreciate that, man. So so you know, with the community conversation, that’s what we’re doing having a conversation. So why don’t you kind of give the listeners and everyone you know, tuning into this? You know, a little bit of background on you, you know, you know, wherever you want to start? </p> </div> <div data-rss-type="text"> <p> AB Pujari 1:14 <br/> Sure. Yeah. So as many of you know me by the name AB, it actually stands for Abhinav. That’s my first name. Abhinav pujari. I’m originally from India, and the central part of India. I’ve been here for almost 10 years now. came here from my Master’s in computer science at Northeastern. And I’ve been in New England ever since. So it’s been it’s been 10 years. I love it. Yeah. Soyeah, that’s, that’s basically my journey from back home, where my parents are all my family’s there and to hear where I’m here, my career and my future life. </p> </div> <div data-rss-type="text"> <p> Mike Collette 2:03 <br/> What’s been the transition for you like moving from India to especially like northeast and Massachusetts, like, what was that? Talk us through that? Because I know, you know, not everyone has that experience, like at the gym. So like, talk about, like, what that’s been like or what that was? </p> </div> <div data-rss-type="text"> <p> AB Pujari 2:18 <br/> Yeah. So I think initially when I came here 2011. So obviously, the initial excitement was there. I always like wanted to travel a lot and study in a different country. So the first few years when I was at Northeastern, it was major like excitement than just getting in touch with this new culture. Because there’s a huge cultural difference. I feel like India is more like closer to British culture because of the colonial. Yeah, we don’t have to go into that. But it was a big cultural shift from what India is and what America is. So that was very exciting and interesting. And just spend time here and you get along. I’m very, like, malleable. So I adjust to any anywhere. I’m going like, there’s a funny part about me that when I wherever I go, I just if I’m there enough, I get in, I can get that accent. So if I’m in like, you can switch to a British accent. If I’m in India, I don’t talk like this. This is my American so called fake accent. </p> </div> <div data-rss-type="text"> <p> Mike Collette 3:27 <br/> Interesting. I didn’t know that. So you’re able to like adjust like how your tone is and how you talk. I know that. </p> </div> <div data-rss-type="text"> <p> AB Pujari 3:33 <br/> I mean, it’s easier to communicate that way. Not important, obviously. But just easier. That way. </p> </div> <div data-rss-type="text"> <p> Mike Collette 3:40 <br/> You said you’ve always wanted to travel. Have you? Have you done a lot of traveling? </p> </div> <div data-rss-type="text"> <p> AB Pujari 3:44 <br/> Oh, yeah, I love to travel. I haven’t traveled as much as I wanted to. But I’ve been to a lot of Southeast Asian countries. A lot of European countries, Middle East, African countries, obviously North America. I haven’t been to South America yet. So I really want to go to Machu Picchu. And my lifelong dream is to hike Kilimanjaro. So that’s, that’s going to be something that I want to focus on for the next two years. </p> </div> <div data-rss-type="text"> <p> Mike Collette 4:12 <br/> I love that. So I keep staring at this photo behind you. So people are listening to this, the ABS got this like really cool, like very colorful drawing of an elephant. So is there a story there? Or like what is that? </p> </div> <div data-rss-type="text"> <p> AB Pujari 4:28 <br/> I love elephants there. I went to South Africa a couple of years ago and we went on a safari and it was just the most unbelievable experience like a life changing experience. And I feel that like Ellie’s are always likevery active and naughty and cheerful. unpredictable. So I really like elephants. So that’s and this is a beautiful obviously looks great. Really beautiful. </p> </div> <div data-rss-type="text"> <p> Mike Collette 5:00 <br/> So it’s awesome. Did you get that in South Africa? </p> </div> <div data-rss-type="text"> <p> AB Pujari 5:03 <br/> I did not. I got it at Wayfair actually. </p> </div> <div data-rss-type="text"> <p> Mike Collette 5:06 <br/> Did you really? Wayfair is awesome. </p> </div> <div data-rss-type="text"> <p> AB Pujari 5:09 <br/> You got everything here so we have been it’s I love I love that that is the main focus of my living room here and the Christmas tree obviously. </p> </div> <div data-rss-type="text"> <p> Mike Collette 5:19 <br/> So all right, so you went to Northeastern and then so like how did you end up in like the Westboro or when did you like move to Westboro? </p> </div> <div data-rss-type="text"> <p> AB Pujari 5:27 <br/> Yeah, so I moved to after my master’s I got a job in Westboro and that’s when I moved to Westboro. Somesh as you guys probably, you know, he was also in Westborough at the same same company that I was working for, and been, I mean, I like west for a lot.Great community. Everything’s close by. And it’s a suburb some, although, in India, I mean, there are a lot of people I just like living in the suburbs a lot more. So I really like Westboro. So when you got to Westboro and what was that, by the way? When did you When did you move to westborough? 2014. So, masters, and then after that, I moved to Westborough in 2014. Yeah, </p> </div> <div data-rss-type="text"> <p> Mike Collette 6:14 <br/> yeah. And then you started at prototyping like 2017. So were you doing like, you weren’t doing like CrossFit, though, like, me or like, talk us about like, the different stuff you were doing. Were you like, working out and doing stuff in India before you came? Like tell us about like, the fitness side of things. </p> </div> <div data-rss-type="text"> <p> AB Pujari 6:30 <br/> So from the fitness perspective, I mean, I’ve loved sports all my life. So I’ve always been involved in sports. I was in almost all of the teams in my high school used to play a national handball, soccer, cricket, like, almost everything. So I was really into sports, and I was active. But I’ve always had this struggle with like weight, because I love my food. And I’m like a heavy person. So I’ve always looked at like trying different things. How to, like, get back into shape, make basically make sure that I’m fit. So when I moved to Westbororight before that, I did a co op at one of the investment management firms in Boston, it was on the 23rd floor. And every day for lunch, I used to walk up the stairs, all 24 floors. And then Monday after once doing that, I just got used to it. And then I did a vertical marathon climbing credential. And that was like really amazing. So I keep kept trying different things. When I moved to Westborough, I looked around what was available, and then I landed at Gold’s Gym. Then I started the usual training, treadmill, whatever that thing called. elliptical machine, and then weights and stuff, but add goals. After a year I got like, as all of you know, Andy is joining us and he was actually at Gold’s Gym. And he has introduced me to the high intensity interval training concept. And that’s where I like I got used to like working out, like in a circuit style basis, and then I get bored very easily. So after like, two years of doing that, I’m like, I need something else. So I forced some ash to come with me one day to cross a prototype. And we’re like, yeah, let’s just do it. And that’s how that’s how we started at CrossFit. I mean, we we have been around that that this area a lot. And we use always used to go to the restaurants a pizza to get our chicken parm sandwich for lunch. So used to watch people crazy people running shirtless outside photosite. Like, what is going on? We can’t be the ones that are doing that. And then you’re like, one day, just go and check it out. And that’s how we landed at Prototype. </p> </div> <div data-rss-type="text"> <p> Mike Collette 9:03 <br/> So the day you came in, like checked it out, like what was your like, first impression? And then like, like, following that? Like what? Like, what did you experience? Like, what made you kind of like, stick with it? And like in like, you know, be part of the community? </p> </div> <div data-rss-type="text"> <p> AB Pujari 9:17 <br/> Yeah. So if you think of me, I was obviously very intimidated coming to prototype because of the whole idea of crossfitters to the outside world. I come in. I think Ben was the coach at that time. And john was also there coaching. As soon as I come in, I look at people working out and I was very intimidated because these are things that normal like normal daily. People don’t really do like power cleans snatches. That’s a that’s something that not everyone does. So it was intimidating. And then the people I looked at, everyone looked perfect to me. And they’re like, Oh, she’s perfect. He’s perfect. And that’s what I thought about. In my mind that, like how I’m not a perfect person, how am I going to be working out with all these perfect people? People were like, I think it was Curran was she was, like, seven months pregnant or something. And she was doing cleans. And I was like, it was mind boggling to me that like, these are amazing people. And that was the most inspiring part for me. And the next step was I just started coming in daily, just keep keep going in and don’t worry about anything else. That’s what happened. And here we are. Now it’s more of a lifestyle. Like, I don’t have to make a mental decision, then I need to go work out. It’s just a lifestyle. I wake up, I go to the 7am class, I workout or title workout. And then I go to coffee. Like that’s the lifestyle. </p> </div> <div data-rss-type="text"> <p> Mike Collette 10:55 <br/> Part of your normal routine. And I know you’ve kind of gotten in and tried like all the different stuff that we do so like, you know, you’ve done like Andy’s workouts in the past, which is doing our Prototype X class, you’ve done CrossFit class, weightlifting excuse me, thrive classes, like, you know, like, What’s your favorite part about those different things like what you know, like, you know, what is kind of made you kind of because you’re not everyone, like, dipped into all those different buckets, you know, some people are going to stay within like their lane. They like CrossFit, and do CrossFit. And you’ve kind of tried everything, which is that tell me a little bit tell, I guess, tell everyone a little bit about that. </p> </div> <div data-rss-type="text"> <p> AB Pujari 11:29 <br/> Yeah. So as you as I’ve said that I’m, I have a range of three to six months. If I’m doing something for three to six months after that, I’m kind of like demotivated, I kind of need a reset. And with all these programs, I felt that that was what I was like, what that’s that’s what I need it.If I got bored with CrossFit or doing the same monotonous workout, then I would switch to weightlifting, I love weightlifting, I’ll do heavy cleans snatches like one of my favorite movements of the snatch, like I love a snatch. And I will do that for for three to six months, and then I’ll be stagnant again, and then I’ll switch back to CrossFit or switch up with the nutrition or thrive like, I’ve, that’s what I love about this, that I can, when I get bored, I can catch myself and try something else. And just train different parts of it. Like, I just went on a golfing trip. And I felt like when I golf, it was like all different kinds of muscles that we use. So it’s just that you, you have to what I think is you just have to do a lot of different things. And that’s how you end up being in the best position. Fitness wise. </p> </div> <div data-rss-type="text"> <p> Mike Collette 12:50 <br/> Yeah, and like, and again, like not everyone’s kind of like gotten in all those things. You know, you have the, like, 3-6 months, like I’m bored with this, let me move on to something else. I like that you’re, you know, that you you’re staying with some of the different programs that we have within like the gym, and you’re seeing like the differences and there’s like, there are like clear differences between the different things that we’re doing. And you see the benefits all those things. I just I really liked that. I think not, not everyone has that also has the opportunity to do all those sorts of classes as well. Like, you know, maybe now’s now more so than ever, with COVID having a little more flexibility or schedule, I’d really like to talk to you about that. Like, how is like COVID like, how has that impacted you like quarantine? How is the like, how have you made it work with the gym because I know like your setup, like, especially with like home workouts, like I remember you showing me your, like your living room, but you still did it. And you know, one of the things that you should be really proud of, and I’m super proud of you. And I think a lot of people would say same thing is like, you know, when people don’t have the resources or have like the space to do stuff sometimes like you know, I’m yeah, I’m not gonna do it and you stuck with it, despite not having a lot of stuff and you made it work and you stayed consistent, stayed in that routine, like had to do that. </p> </div> <div data-rss-type="text"> <p> AB Pujari 14:06 <br/> So, to me, my focus was mostly on discipline and not on like motivation, right? So I was disciplined for the last three years just going in, it was more of a lifestyle to me. I go in, I meet my people, I meet my coaches, the people who are like people who I like to hang out with and that’s what I wanted. I’m not looking at each day to see look at a different workout. I’m just looking to hang out with people right I’m here alone. I have my parents are like back home like really far away. So to me this is this is my friends and family that I want to hang out with. And I mean most of the stuff in the in our classes, plans, you can scale anything you want. Most of it is bodyweight. So during the first part of the quarantine period, like I divided into like, three, three months, so the first three months, it was like a lot of like, a lot of body weight stuff just hanging in there and motivation. I was really excited for the first three months because is it this was new, like the quarantine obviously was new to everyone. So the first three months I thought weren’t that bad. And then, like, the next three months, got a little, like, iffy, where we had to really, really focus and make an effort basically, to go and work out. And that’s where the community comes in, where I like to see people when I don’t show up. I get texts every day. Where are you? Why are you not here? Don’t give us excuses. So it’s like, that’s what keeps you going, right? It’s just a lifestyle. You. You never think about going into work. It’s just that you know that Monday to Friday, you have to work so you just go on work. That’s the same thing with CrossFit </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:03 <br/> I love that. I love that. I know you’ve developed a lot of like, really awesome relationships, like at the gym. I know like you and some ash are like really tight. good buddies. You guys have started this together like but now you made a bunch. bunch more friends. Tell me like I guess tell everyone like what’s your favorite? You might not have one that was more than one. Like, what’s your like, favorite experience or favorite memory from from being at the gym so far? Do you have one? </p> </div> <div data-rss-type="text"> <p> AB Pujari 16:32 <br/> Oh, yeah, there’s there’s plenty of great memories. I’ll start from like, not a fun one. I remember the first I think it was within the first three months when again 7am there’s a workout. Think it was EMOM, one of the workouts with rowing and wall balls and that workout absolutely crushed me like I was mentally like it broke me mentally and not everyone knows this but i think so much and you probably know it but because you were there I literally cried that day after the class I’m like, I can’t like this is not happening. I can’t do this. I can’t move my body. I’m whatever blah blah blah sounds I can’t move do anything and that was like one of the memories that I still have. Because since then, I mean obviously a lot of things have changed and I’m like more aware of like what my capabilities are are and I focus on what I can do and what not what i what i can’t do. So that’s one of the big ones double unders again. Great memory The first time I got double unders it was just amazing. I I kept doing I kept doing it every day for I don’t even probably six months, just five minutes after classes kept trying kept trying. And one day I got it and the day I got it. I was like now I know the secret practice secret just you have to give yourself the opportunity to get that rhythm. And that’s what changed it. I did it so many times that I got that rhythm. And then once you get that rhythm that will under there easy for me now. So all the all of the competitions again, great memories lifting heavy. Everyone’s cheering for you is yes. great memories. </p> </div> <div data-rss-type="text"> <p> Mike Collette 18:29 <br/> I’m trying to remember that workout. You mentioned the wall balls and rowing. Was it? Was it wall balls and the assault bike? Or was it was it rolling in Wall balls? </p> </div> <div data-rss-type="text"> <p> AB Pujari 18:36 <br/> I think it was rowing. And I saw I love assault bike. Right? </p> </div> <div data-rss-type="text"> <p> Mike Collette 18:39 <br/> You crush that? </p> </div> <div data-rss-type="text"> <p> AB Pujari 18:40 <br/> Yeah, I love assault bikes </p> </div> <div data-rss-type="text"> <p> Mike Collette 18:43 <br/> You’re on of the only people that will say that, by the way. Just saying </p> </div> <div data-rss-type="text"> <p> AB Pujari 18:47 <br/> well see, again, focus on the things you can do. So I’m a heavy guy called guy assault bikes and drawers are like, good for me. So yeah, focus on that. </p> </div> <div data-rss-type="text"> <p> Mike Collette 19:00 <br/> I love it. Man. I think your, your perspective, I think a lot of people could could benefit from taking that perspective. And, you know, the humility that you have and the work ethic and routine and all that sort of stuff. I mean, you’ve made the most out of you know, like I said, especially the last few months with its COVID and everything you’ve made the most out of it. And again, not. Not many people can say that say the same thing. So you should be like, super proud of yourself. </p> </div> <div data-rss-type="text"> <p> AB Pujari 19:32 <br/> Yeah, um, I think it’s been great. But also I want also definitely want to say that it’sit’s not always positive, right? That’s very important to say that everyone is struggling with something or the other people look perfect from the outside, but everyone has their own struggles just different ones. So it’s just it’s just a fact everyone has to struggles, you just focus on what the positives are, what the good part about life is. And that’s what you should focus on. So, yeah, </p> </div> <div data-rss-type="text"> <p> Mike Collette 20:09 <br/> So how have you like, Have you always been like that? Like, how or is that been like a mindset shift? </p> </div> <div data-rss-type="text"> <p> AB Pujari 20:14 <br/> No, definitely that I’ve, I’ve not always been like that. And I am never, like I’m never 100% positive all the time either, right? So it’s just like, you just get better over time, like with all the people that have been around So many adversities, Jean, Cathy, Caitlin, Kim, like so many great people that inspire me, like, it’s everything, every little thing helps. Because every day you learn everyday you get better. Some days, I’m not that positive someday that really positive. So we just have to get to a position where we are always moving towards majority of the positive time in your day. That’s what you want. </p> </div> <div data-rss-type="text"> <p> Mike Collette 21:05 <br/> Now, that’s a really good way to look at it. Yeah, you can’t be positive all the time. Right. But I think like, you know, being mindful of it, and understanding there’s a balance between it. Yeah, that’s a that’s a really good perspective. And I love that you’re, you’re sharing that AB. I got three questions. Three more questions for you. </p> </div> <div data-rss-type="text"> <p> AB Pujari 21:26 <br/> All right. </p> </div> <div data-rss-type="text"> <p> Mike Collette 21:27 <br/> All right. Spitfire. Favorite movie, and or TV show of all time? Go. </p> </div> <div data-rss-type="text"> <p> AB Pujari 21:36 <br/> That’s a good one. So I’ll, I’ll tell you one of each. Okay, favorite movie series of all time Jurassic series. I loved your art. drastic world. Big fan. Watch it any number of times. And favorite show friends. Watch it any friends love friends. </p> </div> <div data-rss-type="text"> <p> Mike Collette 21:55 <br/> I love it. All right. I think you’re gonna be at our party tonight. Right? </p> </div> <div data-rss-type="text"> <p> AB Pujari 21:58 <br/> Yeah, we’ll definitely be a party. </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:00 <br/> You’ll see some friends. For sure. You know what I mean? After I say that? </p> </div> <div data-rss-type="text"> <p> AB Pujari 22:06 <br/> Favorite musician or music artist of all time, or band or group? </p> </div> <div data-rss-type="text"> <p> Well, I’m, I’m very new to the American music. Culture. But I mean, might be surprised, but I love country music a lot. </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:25 <br/> Nice. What’s your favorite? </p> </div> <div data-rss-type="text"> <p> AB Pujari 22:29 <br/> Keith Urban. I love Keith Herman. He’s good. Garth Brooks is good. He’s a little, like, not modern country. Yeah, Thomas Wright, I love songs. Right? So a lot of the modern country artists I like a lot. And obviously Bollywood like Indian music. I love it. </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:49 <br/> I did not know you like country music. I’ve always tried to get into country music. </p> </div> <div data-rss-type="text"> <p> AB Pujari 22:53 <br/> Full of surprises? </p> </div> <div data-rss-type="text"> <p> Mike Collette 22:55 <br/> It’s not for me, I know you’re full of surprises. My last question, What’s your favorite thing to do when you’re not at the gym or not working? Or, you know, what’s your favorite like your favorite hobby? </p> </div> <div data-rss-type="text"> <p> AB Pujari 23:07 <br/> I love food. So anything related to food, either watching food shows, TV shows,or cooking I love cooking and also just getting in touch with my favorite people, coaches, friends, family, just I love I love to just call people and text people and like, just randomly chat so </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:34 <br/> that you are this you are a social butterfly, my man. </p> </div> <div data-rss-type="text"> <p> AB Pujari 23:37 <br/> Definitely. It’s been a hard 2020 but it’s been okay. So far. </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:42 <br/> Like I said, you made the best of it. </p> </div> <div data-rss-type="text"> <p> AB Pujari 23:43 <br/> New Year, new me, right? </p> </div> <div data-rss-type="text"> <p> Mike Collette 23:45 <br/> That’s right. That’s right. Well, AB you know, thank you again, for being part of the the community conversation. You know, this means so much to me means so much to the team, it prototyped the community. And then for all you guys are like tuning in watching right now. Thank you. And just remember, every week we’re releasing a new community conversation with a new guest teacher week started to be the first to know and the new community conversations out it’s going to be posted in our members only group, or subscribe to our YouTube page, or our daily net newsletter. And if you’re a member, and you’re not in our members group, for some reason, just let us know, make sure that you’re added in. And lastly, if you’re interested in being part of the community conversation, just shoot us a message and we’d love to have you. So until next time, get after it and go crush it everyone. </p> </div> <div data-rss-type="text"> <p> AB Pujari 24:30 <br/> I have one more thing I want to give a quick shout out to all our coaches, Leah, john, Bri and Caitlin you, Sam, Christina, everyone, just thank you thank you so much because you are changing lives of people and you’re saving lives of people and you make what is great about a prototype or a training system. So thank you, Joe. I mean, it’s that that’s what makes The community like great leaders like you guys, so thank you. </p> </div> <div data-rss-type="text"> <p> Mike Collette 25:03 <br/> Thank you, AB. That’s awesome. That’s a good way to close it. Thanks my man. </p> </div> <div data-rss-type="text"> <p> AB Pujari 25:08 <br/> All right. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-4-the-community-conversation-ab-pujari-and-gratitude/"> Ep 4: The Community Conversation-AB Pujari (Gratitude) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 29 Jan 2021 19:22:00 GMT http://www.prototypetraining.com/ep-4-the-community-conversation-ab-pujari-and-gratitude/utm_sourcerssutm_mediumrssutm_campaignep-4-the-community-conversation-ab-pujari-and-gratitude thumbnail http://www.prototypetraining.com/ep-3-the-community-conversation-dan-mccarthy-the-smokejumper/utm_sourcerssutm_mediumrssutm_campaignep-3-the-community-conversation-dan-mccarthy-the-smokejumper   Thank you for tuning in to The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype. The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. We’ve all The post Ep 3: The Community Conversation-Dan McCarthy (The Smokejumper) appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/01/Dan-McCarthy.jpeg" alt="An advertisement for the community conversation episode three" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Thank you for tuning in to The Community Conversation, brought to you by <a href="https://prototypetraining.com/"> Prototype Training Systems </a> , home of CrossFit Prototype. The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness. </p> </div> <div data-rss-type="text"> <p> We’ve all listened to podcasts and watched <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA"> YouTube videos </a> that highlight some of the world’s greatest leaders and visionaries and these people also walk amongst us. We believe we have some AMAZING people at Prototype and we want you to get to know them! </p> </div> <div data-rss-type="text"> <p> To that end, I want to introduce our 3rd guest, Dan McCarthy. Dan has been part of the Prototype community for almost 2 years, he’s an all-around amazing guy, high energy, and a great addition to the community! Dan participates in our <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit classes at Prototype and crushes it! </a> </p> </div> <div data-rss-type="text"> <p> He also dabbles in from time to time our <a href="https://prototypetraining.com/programs/thrive/"> THRIVE classes </a> and our <a href="https://prototypetraining.com/programs/thrive/#prototypex"> Prototype X classes </a> . He crushed it with our Prototype Nutritionist team and saw some amazing results! So basically, Dan has does pretty much everything at Prototype! </p> </div> <div data-rss-type="text"> <p> So tune in and enjoy! </p> </div> <div data-rss-type="text"> <p> Mike Collette 0:01 <br/> Hey, everyone, thank you so much for tuning into the community conversation brought to you by prototype Training Systems home of CrossFit prototype. The community conversation highlights different member of the prototype community each week, and allows them to tell their story, share the live experience, and communicate their perspective on all things fitness. We’ve all listen the podcast and watch YouTube videos that highlight some of the world’s greatest leaders and visionaries. And these people also walk amongst us. We believe there’s some amazing people here at prototype, and we want you to get to know them. So today, I want to introduce you to our third guest, Dan McCarthy. Dan has been a part of the project committee for almost two years. If you’ve ever been in the gym, when Dan’s in the gym, you know, he’s there. He’s always rocking to Celine Dion dancing. He’s got a ton of energy, and his overall body has transformed since he’s been at the gym. And it’s been pretty spectacular to see. So Dan, thank you for being part of the the community conversation and yeah, man. Yeah, dude, </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 0:59 <br/> Thanks for the invite. </p> </div> <div data-rss-type="text"> <p> Mike Collette 1:01 <br/> So, so like I, you know, you know, these are conversations. So you know, first thing is just, you know, give us your background, tell us your story, like, you know, who’s Dan McCarthy? </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 1:10 <br/> That’s like, Where do I begin? So I was born? No, no, no. So for me, and I guess, in terms of all things working out. Growing up, I wasn’t part of any sort of like sports, I did wrestling, I was on a wrestling team in high school briefly. And I really dug the whole team mentality, working out as a team loved it, but that was short lived. I only did that for a very year and change. And then yeah, then I didn’t do like any work. And out. I never went to the gym when I was a kid. And then when I was younger, it felt it feels like another lifetime ago. But in California, I for eight years, working out there I was we were paid to work out, we paid to be in shape, pay to be you know, stay healthy and stuff. And so as a group, we would all work out together. And so that just sort of was like a byproduct of the job. It wasn’t like, I gotta go to the gym and punch, you know, punch the clock doing that it just happened. And then I went to school for tree work, agriculture. I’m a tree guy. And, and so working in the field, literally, like that, just staying in shape was kind of like a byproduct of it. And so I never really, like I never really me working out a priority. It just sort of happened. But now that with the job I’m doing, I’m kind of like manager, I’ve got like clean soft hands. Like I don’t </p> </div> <div data-rss-type="text"> <p> Mike Collette 2:59 <br/> know, buddy, </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 3:01 <br/> boss. And so working out like I was getting like, I was watching my body slowly. “burp, burp, burp”. And I realized, like, I needed to find a crew, I needed to find somebody to motivate me. I needed a training partner. And eventually I stopped into prototype. And there was like a perfect marriage of like working out. With the community. It just sort of happening. It just sort of happens. And that’s what I love about the gym. It just, yeah, it’s a it’s like the whole camaraderie and everybody doing it together in it together. Love. </p> </div> <div data-rss-type="text"> <p> Mike Collette 3:47 <br/> I wanna I want to talk more about because I remember the day when you walked into the gym. I want to get back to that in a second. But you mentioned being in California and you getting you know, getting paid to work out for eight years. You got to let the people know what were you doing out in California? Because either your cousin from what from what if I didn’t know you? I’m thinking you’re professional athlete.So tell me about what what were what was going on. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 4:11 <br/> We were extremely extreme poets, and we would like we would we would get together and we would write really beautiful No, no, actually so I was a when I was a kid hanging out. I was in Foxborough. And me and my buddies were just like, screwing off one day, went outside and there were all these fire trucks going by. And there was a big fire in the woods behind my house. I said guys, let’s go check it out what’s going on? So we went over there. And we watched the local fire department put this fire out like fire right there in the woods and it was it was the coolest thing and then we went by night and like the woods was still smoking and embers were coming off the trunks of the trees and I turned to them I said that’s the coolest thing I’ve ever, ever seen. I want to be a forest firefighter. And, and through the greatest stroke of I can’t explain the luck that I got, like I was in the right spot at the right time talking to the right person opening, telling it. Yeah, that’s just, I mean, it was, at the time I used to think that I guess I still do is the power of positive thinking. Like, I want to do it like, it’s gonna happen, like, I want this. And it just happened. And I got a job on a 20 person, firefighting crew that the term is a hotshot crew. They, they use chainsaws, and there are 20 people on the line, there’s chainsaws and then there’s guys with like, these axes and hose and then after that come like these scrapers and shovels. And it’s a very simplistic method, where, when you The woods are on fire, you cut a little path around the entire fire. And the chainsaw, like you cut the stuff that’s not on fire, that green stuff is on fire goes in the green stuff that’s on fire goes in the black. And, and together, you just kind of you don’t use water, you don’t use hoses or anything like that. And it’s pretty hardcore. And it was awesome. And then I find like a kinda like rose to the top of my crew and that thing. The final rung in the ladder of fighting fire is smokejumpers, small jumpers, it’s the once you’re on the ground, you kind of do the same thing, same method. But the method in which to get there is you would parachute into the fires, or next to fires. And you go over there and put it out. And then when you’re done, you pack it up, put in Battle Pack, and either you walk out and call helicopter or whatever. And and I did that for four years. So I worked for the Forest Service for eight years. And it was the greatest, the most fun. It was rock star it was. And they said, My goodness. </p> </div> <div data-rss-type="text"> <p> Mike Collette 7:24 <br/> So you’re in California for eight years. You’re you start you talked about like this, like this luck, right? Which, you know, luck isn’t necessarily luck. It’s when preparedness meets opportunity. Right? So you’re a guy who gets lucky and gets an opportunity to just like, what was that? What like what tell us that little story cuz I remember you telling me something about basketball. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 7:50 <br/> Right? Yeah. So like, I was I was a kid, like, I was so good. Yeah. And so the night before, the night before the interview, I’m living with my brother. And I’m like, What if firefighters were were forced firefighters were like, taught like this brand new, like, sweet red flannel shirt. And like, like creased blue jeans. Like that’s what Ford like, you know, </p> </div> <div data-rss-type="text"> <p> Mike Collette 8:18 <br/> that’s interesting. What do you wear to an interview for? To be a forest fire? That’s Yeah, </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 8:23 <br/> yeah. Yeah. And. yeah, like, I didn’t have a resume. And yeah. And so this was it was now march of 1990. So long ago, and my brother says, then you just, you don’t look that big. You’re not that big. Because I guess we’re taking of like Paul Bunyan’s and like, so, like, I show up late to the interview. And this woman, she opens the door, and she’s like, we’re gonna have to die here. Your first paycheck, just joking around. But like, I’m a firm believer in the power of a smile. And I was working at heart with this chick, like, your shirt. Sure. Well, and so, so right off the bat, we kind of got some sort of chemistry sort of like, but not like chemistry, chemistry, like kind of like mother son chemistry, chemistry. Yeah. And so we sit down, and there are these. So it’s Carol, this guy, Mike, and Dave. No, no, I saw Dave and Dave. That’s it. Dave Conklin and Dave Kirk, and Carol, and we’re sitting there we’re talking. They’re talking about forest firefighting. You know, like the long hours and dirty whatever like completely unfazed, like sure, whatever, I don’t care. And I don’t know why that I said that. But um, so Dave, one of the Dave said to me, so what do you do to Ain’t cheap. At the time, zero, like jack, I wasn’t doing anything. And like I hadn’t. I didn’t prepare. Like, this was long before the internet were like, what do you say on an interview? I don’t know. And. And at the time, I was like, I think at night, me and my brother and one of his lab mates, he was going to USC. And anyway, we would play basketball. I can’t dribble and think at the same time, like, I wouldn’t be the guy to spin and they would pass the ball. And then I would pass it like I didn’t do any I never shot anyways. Well, yeah. play basketball. unbeknownst to me, Dave and Dave, Dave was on the hotshot crew, Dave curve was the firefighting captain. And they were out of the same office, the same station. And they would have, like, serious competition between the engine crew and the hotshot crew. And like, they immediately saw me as like a recruit. And yeah, yeah. So that was, again, like I said, Just had I said, You know, I work out and run and which was totally talking out my ass, but I kind of was talking about my eyes. But anyway, that was just one of the examples of saying the right thing. Completely, just being honest. Kinda. And, yeah, it just worked out. Yeah. So </p> </div> <div data-rss-type="text"> <p> Mike Collette 11:31 <br/> I’d like for everyone that’s gonna watch this, right, that knows you, but doesn’t necessarily know that you did. Like this was like your background and what you did, yeah, jumping out of a helicopter plane into a flat plane, sorry, jumping out of a plane, into it with a parachute, obviously, into a fire. Doesn’t sound like the safest thing. very heroic. Not the safest. As you said, it’s a lot of fun. You got to talk about that. What that’s like, you know, imagine you’re in a plane. You’re looking down. smokes coming up, you’re about to jump into it. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 12:10 <br/> All right. So yeah. When I got the call, when I got the call, umm, like, I put my hat in the ring, and I applied to all the bases, there’s like nine basis. And, and this time how to resume. Like, I was a legit firefighter. And that’s what the jumpers want. They want guys that can fight fire. They don’t care if you can. If you parachute, they will, they’ll train you. Okay. They would prefer that you not have any training just because they want a blank slate. They want they want guys that when when it’s showtime, you can handle that. And and with the way that the smokejumpers the base works, it’s totally cool. So there’s a list let’s say there’s 50 guys, there’s 50 guys on the jump board. only so many guys can get in a plane. So like if the plane at the good at the time can only fit like 12 dudes, those 12 guys are first up so a call comes in those first 12 guys run to the locker room getting their outfit waddle out to the plane and and again on so then they get to the they go off and they got to go wherever and the reason for jumpers is they get to fliers that might toggle with my hands much they get they get to remote areas quickly you like if you had to drive to a wilderness fire in the middle of nowhere where there’s no roads and you had to hike in the fire would be a gobbler would be huge. So very often you would get to a job a fire and it’s not big it’s like sometimes two dudes will get there and so the the the intent is to get there before gets sometimes if the entire plane goes sometimes it’s to play sometimes the entire base goes there. Yeah. And why am I telling you this? What were we talking about? </p> </div> <div data-rss-type="text"> <p> Mike Collette 14:15 <br/> We’re talking about you’re jumping into a fire, it’s dangerous! </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 14:19 <br/> right! Right so I get the call the call to to come Alright, you the only two bases we’re hiring that year, because it’s always kind of like offset by ear sometimes if it’s not a bad year a lot of fires that like we don’t need a lot of dudes it’s always kind of in reverse. And then when there is a lot of fires, they hire a lot of dudes and then sometimes the the fire season isn’t that bad. But with the way climate change is happening every year the worst it’s just it’s awful. It’s like anyway, so I got the call. All right, I’m come to reading you got to be in shape. And so for for for a month and a half before showing up. I was like, and this is before CrossFit, this is 30 some years ago, and are now. So now that was the 1994 summer of 94. So 25 years ago and working out doing push ups all the time push ups, push ups, sit ups, pull ups, pull ups, pull ups, running, running, running all like all they like, I like watching TV, just doing push ups, because the the washout rate the you know, you guys got picked 10% of the guys that got picked would would make it everybody would get washed out. And so you had to be ready to I saw granules sold like I had to be physically ready, physically ready. And it wasn’t till I was driving up to report to the base. And I realized, wait a minute, maybe jump out of a plane. They’ve done that, like that was so like secondary. It was like the performance being ready. Anyway. So what’s it like? So you get in the plane? And they take the teacher you know, they teach you on like, there’s this tower and there’s you know, classrooms </p> </div> <div data-rss-type="text"> <p> Mike Collette 16:07 <br/> how many training sessions did you have to do jumping out of a plane before you jump into this fire? </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 16:12 <br/> Well, that’s the thing it not many they give you seven, try seven practice jobs. But that was in the day. Now. I think they give a ton. There’s a lot of training. But uh, so Rick higgenson this guy was like a mountain dew mountain man, he could tell the tracks of the animals in the mud. He knew every tree good looking. He had like this, like, handlebar mustache. Like, why is like, awesome. And he was a trader. And so they would, they would film every exit that’s jumping out of the plane. But like faggins like, that’s what like the video camera with a bang on his shoulder. It’s not like this, the cameras we got now. And in this plane, I’ll never forget. We’re in the plane. So there’s a spider. He’s got in the back. He’s got a radio to the pilot. And they can tell through various things. They can tell which way the winds blowing how far it’s blowing, and he’ll stick his head out the window. And I’ll tell you that the pilot like left, right. Then we go over to the jump spot. The jump spot is predetermined when you’re up in the plane, you see the fire, and you look for an opening in the woods. I will go for that Meadow right there that in between those trees. We’re gonna go for that. And so he he will then say, you know, alright, on approach, he’ll tell the smoke jumper he’ll say, I need one guy, or any two guys to hook up. So you mentioned emotion, one guy. And I hook up into the plane. And then he’s talking and he’s looking out the window and when strike the wind is swirling in the in the plane and it’s loud exhaust, the engine and all the other smoke jumper candidates. Why’d I just I was like, This is crazy. This is like crazy crazy. And this is gonna do it. Am I gonna do it like, and so then, the spotter said, as he’s on approach, he said, Get ready. So you put your hands in the door, and you step back. And then when he hits you on the shoulder, you got to explode out, get in a position. And I started late like they taught you all themoves. </p> </div> <div data-rss-type="text"> <p> Mike Collette 18:28 <br/> How high are you up, by the way, </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 18:30 <br/> this is 1500 feet. So it’s not recreational, it’s when you’re hooking up in the plane. So with a static line so that the hook is attached to the top of the parachute. And so literally, if you’re dead, and you fall out, you fall out the rope, pull the parachute out, and you will be open open under canopy you will be able to it’s like it’s not like you got to pull the ripcord got it. Okay. And and he says, Get ready. Get ready. I’m ready. I’m waiting. I’m waiting. I’m waiting. And I’ll never forget he says McCarthy be somebody say, Oh my god, I’m gonna rip this door off. This is gonna be the most epic exit ever. And it hits me on the shoulder. And after it was all said and done, looked at the video. It was me it was like I was a drunk cowboy falling off a horse out of my saddle. And the most pathetic, like a bounce off the side of a plane. And at the time, I was like, Yes, I’m awesome. And it was Yeah, and so he never forget, Rick was like, we got a lot of work to do. But uh, yeah, so I made the cut. And that was just one one story but what’s it like? It’s weird, you know, like, when you climb a ladder or you climb a tree, or whatever, you can see the distance you know that distance you feel the distance between where you’re at and the ground. When you’re in a plane, you don’t feel it. It’s just like the trees are wide and like it’s just more mental. And it just felt right. It’s just like that was like, yeah, just felt right. </p> </div> <div data-rss-type="text"> <p> Mike Collette 20:19 <br/> So how many times did you jump out? Like, like, do you have an idea? </p> </div> <div data-rss-type="text"> <p> Unknown Speaker 20:21 <br/> 69 Dude!? </p> </div> <div data-rss-type="text"> <p> Mike Collette 20:24 <br/> That real though the real is real? That’s awesome. And then tell tell me you have some of these videos. You said you’d like videos. Tell me. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 20:33 <br/> I so? We didn’t have you don’t have the, the, like your personal like, we’ve got videoing. You know, people trim their nose, their toes. Like, we didn’t have that like videos. Yeah. I think I have a home video, you know, the video camera. Somewhere, like, I know, like an old pile. But like, I don’t have that thing to watch it on. Because it’s so small. Anyway. But um, yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 21:09 <br/> Well, those would be some amazing home videos. I can only imagine that. watching those. You know, I feel like we could talk about this stuff all day. I love hearing this stuff. And I and I know you like talking about it. Because it sounds like you’re so passionate about it. Tell me like so, you know, it sounds like you had to get into like the best physical shape of your life. Right? Like this. I know. There was a lot of hard work. So you’re, you know, talk about like after so like your you know, your in this for 8 years started a hot shot. You know, spent four years in smoke jumper in California. What do you move back to Massachusetts and you go back to go into school for??? </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 21:52 <br/> urban forestry. And what do you miss? Right. So So yeah, I in the wintertime, it rains. No fires, so they lay everybody off. And so it’s a real great young person job. A lot of people are like ski guys. Some students. Very often I Nothing. I just was like, whatever. Like, yeah, I just freeloaded in California. I traveled. I drove cross country a whole bunch. And yeah, it was good time. But every year, I get in trouble. Like every year I get drunk. Like I was like, you know, one time man, this dude was in McCall, Idaho lit up downtown and almost got fired. Had to every year I had to dig myself out of the hole of me being a buffoon, a kid. Like I had to prove myself. Anyway, so I finally was just like, this firefighting thing. They’re never gonna like hire me permanently, forever. And so I with smoker with reading Redding, California, Northern California, so every base has its own identity. Alaska has like they’re known for being physically fit that like runners, big big runners, Montana, they’re like older, it’s like descend the the horse out of the back. 40 let them do their their sunset years. In Oregon, they were like this at the time grunge rock and roll. They were all like grunge Rockers, whatever. So in the identity of California was big tree climbers, because the trees in Northern California are massive. And you had to know you had to know how to climb in case you landed one and sometimes landed one. So you had to climb out anyway. So the the guys I worked with would have side jobs doing tree work. And I helped them with that. I took the tree climbing. I liked it. And then finally was like, You know what? California is awesome. Time for me to go back home. I applied to UMass, like I applied to like one college I like, but the power of positive thinking like that’s where I’m going to go. And I went and I did it digitally. They have like an associate’s thing, where it’s a two year deal to for Arbor culture. And then if you stay with the school for two more years, you get your bachelor’s. And so I got a degree in urban forestry with an emphasis in agriculture and drew work and you Yeah, what was the question? </p> </div> <div data-rss-type="text"> <p> Mike Collette 24:35 <br/> every question I ask I know You’re gonna gonna ask that afterwards. So you went from which is fine. So from California, back to mass. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 24:44 <br/> Yeah, love the mass. Yeah, yeah. Yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 24:48 <br/> Back to mass. Get your degree. Settle down. start a family do your thing. You’re it you know, and I know you’re an expert at tree stuff. Because you’ve come over to my house, and I’ve watched you literally run up and down the trees, and tell me everything about these things and rip out a bunch of dead ones. And I know you’re an expert there, but there’s a period where like, you weren’t like, at your physical peak fitness, right? Like, so like, talk about that. And then like how that how like, you transitioned into, like, now coming to prototype working out and you know, getting back into that sort of like that, that peak fitness or that level of fitness that you were, you know, that you were accustomed to when you were at hotshot or smokejumper </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 25:32 <br/> Yeah, so like the so the offseason, like I would do zero working out zero work. And I like during the year you would you pay to be in shape. So we sit the byproduct which has happened. And then with working in the field, like doing the work doing climate every day, like I used to say people’s gyms are dope people’s backyards is by Jim. I mean, like you’re lifting, you know, you’re you’re lifting, and carrying and sweating and doing all this stuff. I was like, ripped. And it just again, like I the way I opened it up, it was just sort of had to sort of happened. To me, it’s just sort of happened. It wasn’t like a conscious there was like a schedule. So I got to do 30 squats with five foot long locks. No, it just it just happened. And and so that’s where I recently, the last few years, I just was watching my body. Like, catch up to itself. </p> </div> <div data-rss-type="text"> <p> Mike Collette 26:37 <br/> you’re managing now you’re like the boss mode you </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 26:39 <br/> want to climb and you drag that and I think it’d be over a year I got a lot of pick that leg up. And, and but then it was like, I would try and keep my street cred. But so i’d climb I’d help the guys out a little bit. But then I hurt and I was not the badass I used to be. And it was just really bumming me out. And but I needed structure. I needed the I needed to be told the routine I needed to be told Alright, we’re running this way. And and I like I think CrossFit is ideal for me. </p> </div> <div data-rss-type="text"> <p> Mike Collette 27:20 <br/> Yeah,I would agree, especially with what you were doing what you were accustomed to before. I mean, and you’ve only been with us for a couple of years. Like, you know, I get the sense and I feel like everyone at the gym probably gets a sense to feels like you’ve been here for a lot longer than that just because you have this incredibly energetic personality. And you’re super personable and friendly. And that’s what makes you just an incredible member here, at the gym. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 27:47 <br/> I appreciate that. But I think the reason for that is the way you structured the gym, the way you have set it up to be a community to be you know, you call it the fit fam. Like I think Yeah, like I think when new faces come in, they are not like scrutinize like, Who are you you haven’t done your time you shut up and you stay in the back corner. I think every It is very inclusive. And I think that’s the reason why if it appears like I’ve been there longer than I have, like even now, like, I’ll be at the gym and I can’t tell. I can’t really tell if there’s a new person, or an old person that hasn’t been here for a while because everybody’s just talking. Everybody just is welcoming.Yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 28:38 <br/> And that’s why you thought that I still had a moustache because we’ve been having masks on and we can’t see everyone’s face. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 28:44 <br/> Dude. I am like so good. When a girl comes in and she’s highlighted her hair. Someone’s got like, like, trim or whatever. I know. Bam. You got a haircut. He did something. I am embarrassed that I didn’t know you shaved your mustache. I am sorry. </p> </div> <div data-rss-type="text"> <p> Mike Collette 29:01 <br/> It’s a few months now. It’s okay. I’m right there with you too. I’m but I’m more with the sneakers and shoes. If someone gets a new pair of shoes. I’m like, How’d you know? I’m a senior. Looks like some issues. Man. So Dan, I again like you’ve only been here for a little while. Tell us um, you know, what’s your favorite? Give us like your favorite story so far. Your favorite moment at the gym today? </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 29:28 <br/> Umm, favorite moment. Oh man didn’t see this question coming. Uh, well, I love working out in the I liked working out in the parking lots.I love that. That was fun. </p> </div> <div data-rss-type="text"> <p> Mike Collette 29:42 <br/> That was fun. Yeah, </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 29:43 <br/> yeah. hard. </p> </div> <div data-rss-type="text"> <p> Mike Collette 29:44 <br/> It’s hard now it’s a little chilly. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 29:47 <br/> Yeah, but ya know, I did that. I love the the opens. So I’m done. </p> </div> <div data-rss-type="text"> <p> Mike Collette 29:56 <br/> Its Coming up, man.It’s coming up soon. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 29:58 <br/> Oh yeah, </p> </div> <div data-rss-type="text"> <p> Mike Collette 29:59 <br/> you ready? </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 30:00 <br/> Totally not. But uh, yeah, no, I think the opens I yeah, I guess I would say that. So I got a video of it was the first open and it was like the last Friday of the open and so for those that don’t know, we kind of make it a party at the gym, you bring food and it’s people cheer. It’s, it’s chaotic. And there’s music plan. And I remember talking to people and not knowing the moves, not knowing like what are they doing? Like what is like this was very long ago in the beginning and, and I just knew like, I’m home like, this is like everybody’s yelling and hooting and hollering, and there’s like techno play, and it was just like, this is awesome. Yeah, yeah. And, yeah, so, um, I guess that the seed of the open? Yeah. </p> </div> <div data-rss-type="text"> <p> Mike Collette 30:52 <br/> Yeah, that’s cool. Yeah, that’s, uh, that’s coming up. March 11, will be the prototype open, we’re going to be rolling out again, intramural open. So that’ll be fun to team. I’m sure that you’re going to be a big part of that, which you don’t really know yet. But you will. Also, if you didn’t know, you were nominated for a few awards this year for our community awards, which section from today from this conversation? That’s on January 22. That’s our holiday party. So </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 31:24 <br/> hopefully you’ll get a window. Scroll the most troll like the bald troll. </p> </div> <div data-rss-type="text"> <p> Mike Collette 31:29 <br/> We had that award. You might win it but we don’t. Unfortunately, you might you know, I don’t know. Who knows. So, Dan, final questions. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 31:38 <br/> Yo, </p> </div> <div data-rss-type="text"> <p> Mike Collette 31:38 <br/> a fire around. All right. number one favorite movie slash tv show or TV show of all time? </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 31:48 <br/> Favorite movie or TV show? You’re not going to do the James Plimpton like your favorite word. Shit. Ah, </p> </div> <div data-rss-type="text"> <p> Mike Collette 31:56 <br/> your favorite word? </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 31:57 <br/> I think that he would end that he would end his interviews and like, whatever the word movie is, so it’s so difficult. I would say jaws jaws. That is the definition the epitome of horror. It is such a well directed well active well written just it we set the stage for like, good movie making. And yeah, I like that, </p> </div> <div data-rss-type="text"> <p> Mike Collette 32:28 <br/> sure. That that movie certainly is made a lot of people afraid to be in the water. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 32:35 <br/> It changed society changed society. Like I won’t let my kids watch. I don’t want to ruin their like their their ocean. </p> </div> <div data-rss-type="text"> <p> Mike Collette 32:43 <br/> Yeah, I totally agree with you. All right. So, next question, favorite musician or artists? </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 32:49 <br/> Oh, gosh. So above and beyond, above and beyond trio, three guys. And it’s like EDM, electronic dance music kind of techno. They have their own record label and junuh beats. And it is such positive. A good message of inclusivity and love, it and really energetic music. It’s the best music. It’s so.So the story about Celine Dion. Like I love that one song. It’s like the best song. But like, I’d never listen to her. Like if you ever hear me, or have you ever seen me listening to music? It’s above and beyond? Gotta check it out. </p> </div> <div data-rss-type="text"> <p> Mike Collette 33:34 <br/> Got it. I think you did show me that when we did that. 20 we’re doing the 24 heroes workouts. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 33:38 <br/> Right, right. Yep. </p> </div> <div data-rss-type="text"> <p> Mike Collette 33:39 <br/> I like good. Good stuff. We got to get that on the gyms next time. We’re in the gym. All right. Last last final question. What’s your favorite thing to do when you’re not working? working out at the gym? </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 33:51 <br/> Um, I like doing projects. Like I’m not a project kind of guy. I guess I just like working like around work. I’ll help neighbors. I just like working. I like working. But uh, </p> </div> <div data-rss-type="text"> <p> Mike Collette 34:03 <br/> yeah, like shovelin. Mark Higgins driveway? </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 34:07 <br/> Exactly. </p> </div> <div data-rss-type="text"> <p> Mike Collette 34:08 <br/> Very nice. But that’s why I love you, buddy. Those are nice things. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 34:12 <br/> Yeah, dude. So I guess if I was gonna leave off with one thing for the other members, is that that you say it’s important to and others you know, like help local businesses, you know, visit the restaurants. I see this interview as helping the small business like you want this I will do whatever you want to help grow and help prototype. And yeah, I think this is the least I can do to help the message of prototype to help you facilitate your vision. Yeah, like I am all in dude. </p> </div> <div data-rss-type="text"> <p> Mike Collette 34:58 <br/> Yeah, well, that means that means a lot to me these these conversations are about you and about our community getting to know you, but I do appreciate I do appreciate that and you supporting us. And doing this man, it really means it means a lot and you know with a With that said, you guys that are tuning in and watching. Remember every week we’re releasing one of these new community conversations with a new guest to get your week started. So every Monday we’ll be posting these. So you know, to be the first one to know, subscribe to a YouTube channel or join our daily brief newsletter. These videos are also posted in our private member’s group on Facebook, which is like the best group on Facebook. So if you’re a member and you’re not in that, just let us know at the end. And then lastly, if you’re interested in being part of the community conversation, just shoot us a message and we’d love to have you so to that end, until next time, we appreciate you guys tuning in and Dan, thank you again my man. </p> </div> <div data-rss-type="text"> <p> Dan McCarthy 35:49 <br/> Right on man. See ya. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/ep-3-the-community-conversation-dan-mccarthy-the-smokejumper/"> Ep 3: The Community Conversation-Dan McCarthy (The Smokejumper) </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 24 Jan 2021 15:44:00 GMT http://www.prototypetraining.com/ep-3-the-community-conversation-dan-mccarthy-the-smokejumper/utm_sourcerssutm_mediumrssutm_campaignep-3-the-community-conversation-dan-mccarthy-the-smokejumper thumbnail http://www.prototypetraining.com/client-story-karen-smith-a-story-of-fear-and-perseverance/utm_sourcerssutm_mediumrssutm_campaignclient-story-karen-smith-a-story-of-fear-and-perseverance BY LEAH HANTMAN   Diet Culture is a pervasive belief system that idealizes thinness, whiteness, and beauty. It makes us feel like we aren't good enough. It creeps in through the back door of our brain and changes the lens in which we view ourselves. Over time Diet Culture wears us down and our confidence The post Client Journey: Karen Smith on FEAR and Perseverance appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> BY LEAH HANTMAN </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/01/Journey-Template.png" alt="Karen smith is a client of prototype training systems" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Diet Culture is a pervasive belief system that idealizes thinness, whiteness, and beauty. </b> It makes us feel like we aren’t good enough. It creeps in through the back door of our brain and changes the lens in which we view ourselves. Over time Diet Culture wears us down and our confidence wanes. The number on the scale dictates our self-worth. We stand in front of the mirror and critique our perceived flaws over and over again. We forget what it feels like to be in our body because it’s not a safe or comfortable place to be. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Does this sound familiar? I’m sure a lot of you can relate. Diet Culture impacts 9/10 women and 2/10 males. These statistics show that most of us will go on to diet and restrict at some point in our life. We start to apply moral value to how we look and shame ourselves if we don’t live up to the standard. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Have you ever met someone and immediately thought, <em> <b> “Woah, this person is a total badass..” </b> </em> … Yea, well.. enter Karen. This was my first impression of Karen Smith, but it was quite clear she didn’t feel the same way about herself. </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/01/IMG_5746-2.jpg" alt="A man and a woman are posing for a picture with the caption member spotlight empowered women empower women at prototype training systems" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Karen and I met via Instagram about 6 months ago when Prototype Empowered first began. <b> Empowered is a trauma-informed fitness and nutrition coaching program </b> . <b> I soon found out that she had also previously done <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit at Prototype </a> and was a current member of the <a href="https://prototypetraining.com/programs/strength/"> Prototype Barbell Club </a> with Coach Joe. </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> When we began working together on <a href="https://prototypetraining.com/programs/nutrition/"> Nutrition </a> her goals revolved around losing weight! She was eager to work out all the time, hating rest days and always ready for her workouts with Joe. It became evident that <b> Karen was in a serious relationship with Diet Culture. She also carried the emotional burdens associated with being a Trauma Survivor. </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Weightlifting is something that makes her feel powerful, capable, and in charge of her body. </b> For Karen, weightlifting and dance are the only sports that allow her to feel that sort of power. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/01/IMG_0371.jpg" alt="A woman is lifting a barbell in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> She didn’t find weightlifting right away. After an injury took her out of the dance world, she would go on to immerse herself in diet culture even further. The exercise was punishment with the purpose of shrinking in size. She was a self-proclaimed Cardio-queen that tried to outwork everything she ate and feared the idea of taking up space. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Weightlifting was the first step towards a more holistic life. While she felt more empowered lifting, she still felt intense shame about her body. The Medical World has shamed her about her weight for decades. I remember her describing her history of medical appointments. As she choked back tears she described body shaming, prejudice, and assumptions about her size and weight. Karen recalled that Doctors would tell her she needed to lose weight and follow this blunt statement up with directives to exercise more. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> “MORE exercise? DO YOU KNOW ME?”… </b> Karen was an over-exerciser for decades. The Doctors didn’t take the time to learn about her relationship with her body and food. They made assumptions and made her feel helpless. For those of you who have similar experiences, I recommend checking out the book <em> <b> Health at Every Size. </b> </em> This book theorizes that body weight isn’t always a problem, but that dieting is. It challenges the traditional Westernized approach to body shape and size. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> After a few sessions, her goals began to shift away from losing weight. She started to focus on understanding her ‘why’. We looked at her relationship with food and focused on nourishing the body. We honed in on mindset and added in mindfulness practices, journaling, and self-care. After examining her family tree she learned a lot! We observed that many generations of her family were emotional eaters, had experienced poverty, famine, and trauma. She was able to see that she had learned these behaviors as a coping mechanism. This whole time she had demonized herself thinking that these ways of being were bad parts of her that she needed to remove. Her belief system that she and her body were inherently bad was finally starting to change. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Karen did the self-exploration and work required to rebuild a new set of healthy habits. These habits now revolve around honoring both her hunger and her fullness. They revolve around self-love instead of deprecation. They revolve around freedom. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> She still hates REST days and is working on understanding recovery as a form of self-care. Breaking up with Diet Culture can be a life long journey. Karen is now confident in herself and has the tools to steer the ship when waters get rough. Instead of letting her inner critic guide her, she now relies on her strong inner voice and a sense of curiosity. <b> Karen has redefined her definition of FEAR. FACE EVERYTHING AND RISE! </b> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/client-story-karen-smith-a-story-of-fear-and-perseverance/"> Client Journey: Karen Smith on FEAR and Perseverance </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 20 Jan 2021 19:45:00 GMT http://www.prototypetraining.com/client-story-karen-smith-a-story-of-fear-and-perseverance/utm_sourcerssutm_mediumrssutm_campaignclient-story-karen-smith-a-story-of-fear-and-perseverance thumbnail http://www.prototypetraining.com/speed-series-how-to-go-faster/utm_sourcerssutm_mediumrssutm_campaignspeed-series-how-to-go-faster By: Evan Cleveland They say that slow but steady wins the race. However, this may not always be true!   I was a sprinter on Sacred Heart University’s Division I men’s track and field team. The race that I ran the most was the 400m hurdles. This race is a one-lap sprint around the track The post Speed Series: How to go Faster appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/01/IMG_4835.jpg" alt="An advertisement for prototype training systems shows a man running" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <b> By: Evan Cleveland </b> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> They say that slow but steady wins the race. However, this may not always be true! </p> <p> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> </p> <p> I was a sprinter on <a href="https://www.sacredheart.edu/"> Sacred Heart University’s </a> Division I men’s track and field team. The race that I ran the most was the 400m hurdles. This race is a one-lap sprint around the track with ten hurdles standing in your way, typically lasting about a minute. </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> If you’ve ever witnessed the 400m hurdles or any similar race, you will find that the fastest runners typically win the race in the first 10 seconds. The reason? They gain a big head start, left only with the challenge of maintaining their lead. </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> Check out this video of me in high school running the 400m hurdles. You’ll notice that the three of us in front separate ourselves from the rest very early in the race. </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> Reflecting on it, I didn’t understand why this method was so effective because we’ve always been taught to pace ourselves. Was this bad advice? </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> I went on to study exercise science in college and learned about the different energy systems used during activities. First, there is the ATP-PCr or alactic energy system which gives you a lot of energy instantly in the first ten seconds of an intense physical bout. Then, you shift into anaerobic glycolysis for the next 1.5-2 minutes. This is when you build up lactic acid, leaving the painful sensation that fills your working muscles and slows them down. Lastly, there is oxidative phosphorylation which kicks in to get us through longer activities such as a 1-mile run. </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> As I mentioned, the alactic energy system releases a lot of energy very quickly. However, the best part about this system is that we can generate this energy at high intensities without building lactic acid, hence the name “alactic”. When do we primarily use this type of energy? During any exercise that is short and explosive! Some examples are a 100m sprint, an Olympic lift, or even a golf swing. </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> As we look at our training and maximizing performance to reach fitness goals, we need to understand when we should push it OR we should pace ourselves slow and steady in order to elicit the proper stimulus we are trying to achieve. </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> For instance, in a 5000m rowing workout without any breaks you need to pace yourself, or else you’ll burn out too quickly and ultimately depreciate the entire workout. However, during an interval-based activity (e.g. a METCON with rounds) it would make sense to push yourself at the beginning of each interval since the energy system being utilized will be reset during the rest time. </p> <p> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> So why does this matter? </b> </p> <p> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> </p> <p> To maximize performance, we need to put in the most effort we can while limiting fatigue. Going back to the 400m hurdles, you now know that you would use the alactic energy system in the first ten seconds of the race. This means you should open with maximum effort before glycolysis takes over and build lactic acid! It will give you an early lead, extra momentum going into the rest of the race, PLUS you won’t be any more fatigued! </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> Not only will this improve your time during the race, but it will also increase the effectiveness of the alactic energy system. After implementing this strategy into your workouts, over time you’ll train this system and be able to release even MORE energy at a FASTER rate. These methods aren’t exclusive to athletes, it can even help people trying to lose weight! High-intensity exercise is very effective when it comes to burning fat, so properly utilizing these energy systems will allow you to increase volume during workouts exponentially and lead to faster results. </p> <p> </p> </div> <h4> About Evan: </h4> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/18275248_1331418736941015_7357641592712086103_n.jpg" alt="A man wearing a red jersey that says new england" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> personal trainer </a> </p> </div> <div data-rss-type="text"> <p> <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit classes </a> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/speed-series-how-to-go-faster/"> Speed Series: How to go Faster </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 18 Jan 2021 19:24:00 GMT http://www.prototypetraining.com/speed-series-how-to-go-faster/utm_sourcerssutm_mediumrssutm_campaignspeed-series-how-to-go-faster thumbnail http://www.prototypetraining.com/⚡️-💪-🙋🏼‍♀️-empowered-2021-newsletter-new-coaching-services-new-programs-new-events-new-client-stories/utm_sourcerssutm_mediumrssutm_campaign⚡️-💪-🙋🏼‍♀️-empowered-2021-newsletter-new-coaching-services-new-programs-new-events-new-client- By Leah Hantman     Today marks the 6 month anniversary of EMPOWERED! We have had over 135 people participate in our diet culture programs and I have had over 27 clients participate in Empowered nutrition and training services. Over this past year I witnessed so many of you find strength both inside and outside, The post   ⚡️ 💪 🙋🏼‍♀️ Empowered 2021 Newsletter- New Coaching Services, New PROGRAMS, NEW Events, New CLIENT STORIES! appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> By Leah Hantman </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Here’s to 2021 being your most empowered, healthy and happy year yet! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> In Solidarity and Spirit, </b> </p> </div> <div data-rss-type="text"> <p> Leah </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/%e2%9a%a1%ef%b8%8f-%f0%9f%92%aa-%f0%9f%99%8b%f0%9f%8f%bc%e2%80%8d%e2%99%80%ef%b8%8f-empowered-2021-newsletter-new-coaching-services-new-programs-new-events-new-client-stories/">   ⚡️ &#55357;&#56490; &#55357;&#56907;&#55356;&#57340;‍♀️ Empowered 2021 Newsletter- New Coaching Services, New PROGRAMS, NEW Events, New CLIENT STORIES! </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 17 Jan 2021 19:28:00 GMT http://www.prototypetraining.com/⚡️-💪-🙋🏼‍♀️-empowered-2021-newsletter-new-coaching-services-new-programs-new-events-new-client-stories/utm_sourcerssutm_mediumrssutm_campaign⚡️-💪-🙋🏼‍♀️-empowered-2021-newsletter-new-coaching-services-new-programs-new-events-new-client- thumbnail http://www.prototypetraining.com/episode-2-of-the-community-conversation-nicole-st-pierre-and-living-her-best-life/utm_sourcerssutm_mediumrssutm_campaignepisode-2-of-the-community-conversation-nicole-st-pierre-and-living-her-best-life   Thank you for tuning in to The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype. The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness.    We’ve The post Ep 2: The Community Conversation-Nicole St.Pierre and Living Her Best Life appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/01/NSPMC.jpeg" alt="The community conversation episode 2 nicole st. pierre and living her best life" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Thank you for tuning in to The Community Conversation, brought to you by <a href="https://prototypetraining.com/"> Prototype Training Systems </a> , home of <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit Prototype </a> . The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> We’ve all listened to podcasts and watched <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA"> YouTube videos </a> that highlight some of the world’s greatest leaders and visionaries and these people also walk amongst us. We believe we have some AMAZING people at Prototype and we want you to get to know them! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> For today’s episode, I want to introduce our 2nd guest, Nicole St. Pierre, also referred to as NSP by her fellow Prototype fam. Nicole has been part of the Prototype community for almost 7 years, she’s a consistent 5am’er who rarely misses a workout, she’s a mother of 2, has a great sense of humor, and has been just crushing life recently. </span> </p> </div> <div data-rss-type="text"> <p> On top of that, Nicole has completely turned around her <a href="https://prototypetraining.com/programs/nutrition/"> Nutrition (the Prototype Nutritionists </a> are proud of you!) and has crushed practically every fitness challenge that we had in 2020! </p> </div> <div data-rss-type="text"> <p> Thank you and enjoy! </p> </div> <h4> Mike Collette 0:02 </h4> <div data-rss-type="text"> <p> Everyone, thank you for tuning into the community conversation brought to you by prototype Training Systems home of CrossFit prototype. The community conversation highlights a different member of the prototype community each week and allows them to tell their story, share life experience, and communicate their perspective on all things. Fitness. We’ve all listen to podcasts and watch YouTube videos that highlight some of the world’s greatest leaders and visionaries. And these people walk amongst us every day. We believe that some of these amazing people are here a prototype and we want you to get to know them. So to that end, I want to introduce our second guest, Nicole St. Pierre also referred to as NSP by her fellow prototype family. And Nicole’s been a part of the project community for almost seven years. I think it’ll be seven years in just a few months. And yeah, she’s consistent five and rarely misses a workout. She’s a mother of two, the great sense of humor and has just been crushing life recently. And, Nicole, thank you so much for being part of the community conversation. Thank you for the very nice introduction. I don’t know if I deserve all that. But I appreciate it. Very well. No, very well deserved. So first question here, Nicole, tell us your story. Give us a little bit of depth background on who you are, you know, your fitness journey. I know you were doing CrossFit and in fitness before you came to prototype, give us a little bit of information on that. Okay. It was a beautiful night, July 18 1979. My mother was only in labor. </p> </div> <h4> Nicole St.Pierre 1:35 </h4> <div data-rss-type="text"> <p> I’m from Central Massachusetts, originally, you know, pretty simple, small town life. </p> </div> <div data-rss-type="text"> <p> I ended up moving to Korea, I was a teacher in South Korea after college, I went to UMass Amherst studied business came back within Colorado. And I was in sports marketing there. So we booked celebrities, athletes and entertainers and speakers for events and appearances. So I’ve gotten to have some pretty neat experiences with that. </p> </div> <div data-rss-type="text"> <p> And that’s kind of the professional side that has not been happening so much for the past few months just because of obviously, there’s not really events and that’s what we do. So I’ve recently been transitioning to another career </p> </div> <div data-rss-type="text"> <p> that I’m working on right now that maybe we’ll get into a little bit later. Yeah. And fitness wise. I was, you know, not like a amazing athlete. In high school. I did gymnastics, I was a cheerleader, like a real cheerleader, like a competition cheerleader where we went to nationals in Florida and that kind of stuff. through college in my early 20s, I was not really into fitness, I was blessed with eating what I wanted and staying super skinny, at least when I was younger, so </p> </div> <div data-rss-type="text"> <p> it didn’t really become a big part of my life until like my late 20s and early 30s or so. Do you want me to keep going? Or are you telling us your this your story? </p> </div> <h4> Mike Collette 3:00 </h4> <div data-rss-type="text"> <p> So I didn’t know that you were in Korea. So this is like so it’s funny, because, like, when I talk to like people, like our members, and uh, you know, you know, as tons of people, you know, at our gym, yeah. And the reason why we do these things is like, I don’t even know, like, everyone’s background and story. I mean, you think, you know, like, everyone you don’t I didn’t know you were you live in Korea. Like, that’s cool. Like, tell us a little bit about that experience like that. That’s really interesting. </p> </div> <h4> Nicole St.Pierre 3:27 </h4> <div data-rss-type="text"> <p> Um, so I actually was previously married, and I met him on spring break. He was at West Point. I was at UMass, and we got we met one march on spring break, got married the following spring break on a rainy Monday afternoon in Wichita Falls, Texas. And he was basically we should get off the pot. So we got married. And then I went with him to Korea. </p> </div> <div data-rss-type="text"> <p> And while there, I just kind of went out on my own, like, rode the bus. And like, I knew I could probably get a job as a teacher because they really liked the American accent. So I just kind of did a little research online. It was like 2002. So there wasn’t like a ton but walked into an English school and they ended up hiring me. </p> </div> <div data-rss-type="text"> <p> And so I taught kids from like, for three or four because in Korea, you start at one years old, like when you’re born you’re not zero, you’re one anyway. So if they do it differently, but anyway, so I was a teacher there and taught kids Yeah, up through, like the junior high high school level. I loved the food and the culture. It was very interesting. Definitely missed home did a lot of traveling there went to China, Japan, Thailand, Australia. So it was kind of cool to be able to see that part of the world and work and live in that culture. And also, I think the most interesting part of it was being able to be a minority because nowhere you know else in my life about Ever been a minority? So I feel like that’s a really eye opening kind of interesting perspective that everybody should have at some point. </p> </div> <h4> Mike Collette 5:08 </h4> <div data-rss-type="text"> <p> Yeah, I can. I can’t speak from experience. I can only say that that’s, uh, that experience sounds pretty amazing. So you say you traveled a lot like what’s your. What was your like, favorite all time doesn’t have to be during that time period. Well, what’s like your favorite place you’ve ever traveled to? </p> </div> <h4> Nicole St.Pierre 5:21 </h4> <div data-rss-type="text"> <p> Good question, um, probably Australia. And it was just so beautiful that people were so interesting. I mean, I was at the beach most of the time, and I really loved Australia. And Bangkok was pretty cool to some CDs stuff, but some pretty interesting stuff. And the food was amazing. I can only I can only imagine. Yeah, Australia. Sounds like a pretty awesome and Spain. We just I just went to Spain with the family last 2019. That was pretty. That was awesome, too. </p> </div> <h4> Mike Collette 5:51 </h4> <div data-rss-type="text"> <p> That’s awesome. Yeah. So Alright, so travel. Korea. Grew up in central mass, like, tell us how you got into like, you know, How’d you find CrossFit? I know you. Like I said, I know you were working out atanother gym before you came to the prototype. Talk us through that journey. How did you get into it? Like, what inspired you to start doing CrossFit? Like, what’s your experience been? Like? What do you love about it? </p> </div> <h4> Nicole St.Pierre 6:18 </h4> <div data-rss-type="text"> <p> So I moved back to Massachusetts in 2009, with my now husband, who was my boyfriend then lived in Razi. roslindale, right outside of Boston, and I had was starting to work from home for the first time ever, and I had just turned 30. And so working from home, you’re not moving around as much your kitchen is right there. And like after 30, I think my metabolism slowed down a bit. So I gained like, 15 pounds in like, five months. And I was like, you know, so I was like, I gotta get fit. So I did p90x, and that actually really got me pretty tore up. But it was boring. It was so monotonous. I mean, Tony Horton, stirring the soup and saying the same damn thing every day. So I was like, I gotta do something that’s gonna keep me interested. I started doing yoga, which I liked. But I felt like I needed something a little more, you know, intense. So I ended up you know, just researching gyms and CrossFit came up and I had had a friend back in Colorado that was into it when, you know, it was a really new unknown thing back in 2005. So I’m like, I guess I’ll give it a try. And the gym that I found was great. It was CrossFit crack and Dedham. Marissa actually knows the people there. But she was at their sister gym. So we kind of had that thread in common. </p> </div> <div data-rss-type="text"> <p> So I really liked it. And then I started to, you know, do really well. And then six weeks later, I find out that I’m pregnant with my oldest, but I’m like, okay, so I guess I’ll stick with this as long as I can. And I ended up going until I was nine months pregnant. So </p> </div> <div data-rss-type="text"> <p> yeah, I just really liked it there. Then we moved here in 2013. And I started at CrossFit SoBo, it was at the time in southborough. And it was awful. It was everything like that prototype is not the coaches were terrible. I had like, I went to maybe 10 different classes, and there was like eight different coaches. One of them was encouraging people to kick up into a headstand, which from yoga, I knew is not at all what you’re supposed to do. It’s like really dangerous for your cervical spine. So I was like, this really sucks. And then Lisa strain, sorry, Lisa strain, who used to be a member of the ATM crew A long time ago, I met her at a book club and she was talking about prototype and you and john and she’s like, Oh, this place is great. And I’m like, Okay, I’ll check it out. And then I walked in and immediately it just felt different, like just the community atmosphere, the people that were there the 8am ladies that I used to, you know, spend a lot of time with Kim Bell and Kathy bridges and Sandra flock and all those ladies. And they made it really fun. Crazy bill was there quite a lot of the time Sarah Sullivan, Barry, when they were like just getting engaged and all that. </p> </div> <h4> Mike Collette 9:15 </h4> <div data-rss-type="text"> <p> So yeah, there’s certainly some there’s some great people at the gym while people still here. Andyou know, it sounds like you’ve made some good memories. What’s your What’s your favorite memory so far since being a prototype? </p> </div> <h4> Nicole St.Pierre 9:29 </h4> <div data-rss-type="text"> <p> Probably jumping up and down into a puddle of my own pee in front of you. </p> </div> <h4> Mike Collette 9:35 </h4> <div data-rss-type="text"> <p> Tell us a little bit tell the viewers a little bit about that. Not everyone knows that. I think I even cleaned it up a little! </p> </div> <h4> Nicole St.Pierre 9:46 </h4> <div data-rss-type="text"> <p> No. Um, yeah, actually, that was such a fun day. It was the first competition I’d ever done. It was blogtober and I think 2016 or 17. Christina Mendoza. She was like 25-26 she’s my partner in this. You know, she doesn’t realize these pelvic floor issues are a real thing. So unlike it was only single unders too. And but there was so many of them there was like 15. So I was jumping and jumping. Oh, there it goes. So I, you know, peed a little and then I peed a lot. And but I didn’t stop. I just kept jumping. And we actually got taken place, though. Kept jumping, just kept jumping. up, and I had a change of clothes. So it was all good. All good. Just </p> </div> <h4> Mike Collette 10:32 </h4> <div data-rss-type="text"> <p> So funny. Yeah, just keep jumping, I think should go on the next t shirt. So you’re like in that 8AM routine. And like, it’s like now like in our last like, several years you’ve like now early in this 5am routine, like your early morning person get up, get after it. And like I think, you know, from our conversations like your your like mindset and approach to like fitness and just routine in general has been like, just I think you’re, you know, you’re you’re setting the stage or setting the standard for a lot of like, you know, people just in general, just in terms of like your dedication, just being overall healthy. Talk a little bit about that, like how that’s kind of changed and what you’ve done differently. </p> </div> <h4> Nicole St.Pierre 11:15 </h4> <div data-rss-type="text"> <p> Well, I, after I had my second child, it took me quite a long time to get back in the gym. And my schedule wasn’t really going to allow for me to come later in the morning. But I just thought I have to get in there. I know how much better I feel when you know, I’m working out regularly. physically, emotionally, mentally, I just feel so much better. Like this week, I missed three days because my backup jacked up. And I was hitch for like three days. And finally I went this morning. And I feel like my demeanor is just 100% different. I’m just happier. </p> </div> <div data-rss-type="text"> <p> Anyway, so I realized I’m going to be going back to the gym, I gotta figure out a way to do it. I think I tried a couple times to go at night. But being a mom of like young kids, it just wasn’t gonna work. So I’m like, bite the bullet set my alarm for 4:26am. And, you know, it was hard to adjust to that. But I love it because you get out of bed before you even know what’s going on. Like, I just have to hit the alarm and just pop right up. And the first couple minutes suck, but you just deal with it. And then when you’re done, you realize you just like kicked your own ass and sweat and got an amazing workout in and got to hang out with your friends. Like before, most people are even thinking about opening their eyes. So it just I just love the early morning thing. And obviously once I first started just the whole crew of my ladies, my middle aged broads, the hens as we call them. We have a good time and and that’s like, kind of my favorite memories. Just like almost every day there. There’s something else to laugh about. There’s somebody else saying something completely inappropriate that everyone just cracks up over. But yeah, it’s a good crew. There’s a good crew at the early morning. It is true too is you know, getting it in getting up getting it in being done with it sets your day up, you know, not just the physical return you get on it, but the the mental return you get on it to take time. </p> </div> <h4> Mike Collette 13:26 </h4> <div data-rss-type="text"> <p> Yeah, I totally understand. And I think a lot of people listening and probably understand that or some people probably listening, you know, probably most people that might struggle with, you know, getting up early and having that like motivationto do that. Like what was like, you know, like, what do you like, what motivates you? </p> </div> <h4> Nicole St.Pierre 13:42 </h4> <div data-rss-type="text"> <p> What motivates me, um, you know, I was never very consistent about being in the gym, I really just, I think I did it mostly for vanity reasons. Like, you know, I would get I just didn’t want to gain weight like I had before. So I would just kind of use that as motivation. But over the last year as a lot of people know, I’ve struggled with alcoholism, I’m almost a year sober at this point. I think I’m like 26 days away or so. And the health and fitness aspect of my recovery has been completely in line, it’s been the most integral thing to it. I, you know, just I feel so much better when I treat my body right when I’m when I’m working out. It’s, it’s all really going hand in hand. So really, that’s a big part of my motivation now. I really just want to be healthy too. I want to be able to, you know, have be a good example for my kids. When I’m working out and eating better, it just sets the stage for it just sets the stage for you know, a healthier life and a healthier balance. For me overall. </p> </div> <h4> Mike Collette 15:01 </h4> <div data-rss-type="text"> <p> 26 days, it’s something like that. Yeah, yeah, I’m close. February 12. That’s incredible. That’s an amazing, amazing thing. And yeah, I mean, I can I can just attest. I mean, just seeing just the change in you has been incredible. </p> </div> <h4> Nicole St.Pierre 15:19 </h4> <div data-rss-type="text"> <p> Why was I real shitbag before? </p> </div> <h4> Mike Collette 15:20 </h4> <div data-rss-type="text"> <p> No, no, no. No, you’re still shitbag I’m just kidding! Oh, um, but uh, you know, one thing I didn’t mention when we started this thing is like, in you know, obviously, 2020 is a dumpster fire of what 2020 is, you actually made it to be a pretty monumental year, I think you won, like, every single one of the challenges that we did at prototype? </p> </div> <h4> Nicole St.Pierre 15:45 </h4> <div data-rss-type="text"> <p> If I didn’t do the last one. I know. I was gonna say when you asked me to do this, and like, I think people are sick of me, Mike. </p> </div> <h4> Mike Collette 15:54 </h4> <div data-rss-type="text"> <p> I don’t know. I think I think we will have a good opportunity to learn some things. And you know, obviously get to know you too. So you know, with that said, I got a I got a few more questions. Right. And this is like what I didn’t last one. So three, questions. Favorite movie or TV show of all time? </p> </div> <h4> Nicole St.Pierre 16:15 </h4> <div data-rss-type="text"> <p> Um, or TV show? Um, recently Yellowstone has been I watched anything else now. And I’m like, this isn’t Yellowstone. Yellowstone is really good. And like Game of Thrones. Sopranos sorry. I know you said one. But all right. So those three so Yellowstone. I was I actually was watching that a little bit. </p> </div> <h4> Mike Collette 16:34 </h4> <div data-rss-type="text"> <p> I think I do like a few episodes. I was like Ryan Philippi? </p> </div> <h4> Nicole St.Pierre 16:38 </h4> <div data-rss-type="text"> <p> No, no, Kevin Costner. </p> </div> <h4> Mike Collette 16:41 </h4> <div data-rss-type="text"> <p> Oh, I’m thinking of a different show. Then. What am I thinking of? Yellowstone? Okay, no, no, no. Okay, Yellowstone. Got it. I haven’t watched it yet. And I have watched Game of Thrones and Sopranos. That’s tough between those two. </p> </div> <h4> Nicole St.Pierre 16:51 </h4> <div data-rss-type="text"> <p> It is so different. Different. </p> </div> <h4> Mike Collette 16:54 </h4> <div data-rss-type="text"> <p> Yeah, I gotta go with Sopranos. That’s me personally. But yeah, it was a Game of Thrones. Next question, favorite musician or artist? </p> </div> <h4> Nicole St.Pierre 17:09 </h4> <div data-rss-type="text"> <p> I really, I don’t know. There’s too many genres. There’s just too much too many to pull from what’s yours? </p> </div> <h4> Mike Collette 17:17 </h4> <div data-rss-type="text"> <p> Easy, Dispatch. </p> </div> <h4> Nicole St.Pierre 17:18 </h4> <div data-rss-type="text"> <p> Me too. I actually loved them in college. Like I totally did. I listen to tapes all the time. Back at UMass. They played it. You must live. </p> </div> <h4> Mike Collette 17:28 </h4> <div data-rss-type="text"> <p> Yeah. Yeah, for sure. They’re still they’re still going strong. Yeah, we have like few new albums out there. Great. Yeah.So we gotta get an answer, though. Stuck on a desert island. </p> </div> <h4> Nicole St.Pierre 17:42 </h4> <div data-rss-type="text"> <p> You should have told me you were gonna ask me this. And then I would have thought about it. Yeah. Um,God, come back to it. </p> </div> <h4> Mike Collette 17:51 </h4> <div data-rss-type="text"> <p> All right.Favorite thing that you do when you’re not working out or at the gym, with your family? </p> </div> <h4> Nicole St.Pierre 17:58 </h4> <div data-rss-type="text"> <p> Um, I love being at my mom’s pool. Like we just hang out. The kids eat their little popsicles like my I have races with my brother and my husband and swim around with a kid. It’s just like the most wholesome, happy summer fun. Yeah. </p> </div> <h4> Mike Collette 18:14 </h4> <div data-rss-type="text"> <p> Where’s your mom? Still central mass? </p> </div> <h4> Nicole St.Pierre 18:17 </h4> <div data-rss-type="text"> <p> Yeah, Templeton, Massachusetts. </p> </div> <h4> Mike Collette 18:18 </h4> <div data-rss-type="text"> <p> That’s cool. Okay, back to the question. musician, and artist. </p> </div> <h4> Nicole St.Pierre 18:28 </h4> <div data-rss-type="text"> <p> I can only listen to you right now. My kids, all they listen to you right now is like at Rock. They’re like Def Leppard and Guns and Roses in Whitesnake and I love that stuff, but I don’t feel like it’s a favorite and I couldn’t pick just one. </p> </div> <h4> Mike Collette 18:42 </h4> <div data-rss-type="text"> <p> Alright, then we’ll just we’ll go with that. </p> </div> <h4> Nicole St.Pierre 18:43 </h4> <div data-rss-type="text"> <p> I think you’re good person. </p> </div> <h4> Mike Collette 18:44 </h4> <div data-rss-type="text"> <p> Thanks. Yeah, I’m not gonna hang it on that! Well, Nicole, thank you again for being part of the community conversations means so much to me. And obviously everyone that prototype and then for everyone at home, thank you for watching tuning in. Remember, every week, we’re gonna be releasing a new community conversation with a new guest. To get your week started. To be the first to know when a new community conversations posted, subscribe to our YouTube page or join our daily brief newsletter. These videos are also posted our community members only club on Facebook. If you’re not part of that, for some reason, let us know add you in. And then lastly, if you’re interested in being on the committee conversation, just shoot us a message and we would love to have you so that’s fine, guys. Thank you. And thank you again, Nicole, and we appreciate it. </p> </div> <h4> Nicole St.Pierre 19:32 </h4> <div data-rss-type="text"> <p> All right. Thanks Mike. Got it. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/episode-2-of-the-community-conversation-nicole-st-pierre-and-living-her-best-life/"> Ep 2: The Community Conversation-Nicole St.Pierre and Living Her Best Life </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sat, 16 Jan 2021 18:32:00 GMT http://www.prototypetraining.com/episode-2-of-the-community-conversation-nicole-st-pierre-and-living-her-best-life/utm_sourcerssutm_mediumrssutm_campaignepisode-2-of-the-community-conversation-nicole-st-pierre-and-living-her-best-life thumbnail http://www.prototypetraining.com/client-spotlight-mary-dirienzo-finding-resiliency/utm_sourcerssutm_mediumrssutm_campaignclient-spotlight-mary-dirienzo-finding-resiliency By: Leah Hantman (Prototype Coach) Many of us have been in situations where we lose our drive for self-preservation. Often our loved ones are what keeps us going. This is a story of family, fitness and finding hope in unlikely places.   My client Mary, is the epitome of resilience. You see, this woman has The post Client Spotlight: Mary DiRienzo and Finding Resiliency appeared first on Prototype Training Systems. <h4> We can learn a lot from Mary. </h4> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/client-spotlight-mary-dirienzo-finding-resiliency/"> Client Spotlight: Mary DiRienzo and Finding Resiliency </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 14 Jan 2021 20:00:00 GMT http://www.prototypetraining.com/client-spotlight-mary-dirienzo-finding-resiliency/utm_sourcerssutm_mediumrssutm_campaignclient-spotlight-mary-dirienzo-finding-resiliency thumbnail http://www.prototypetraining.com/episode-1-of-the-community-conversation-colin-lake-and-developing-the-next-leaders/utm_sourcerssutm_mediumrssutm_campaignepisode-1-of-the-community-conversation-colin-lake-and-developing-the-next-leaders   Thank you for tuning in to The Community Conversation, brought to you by Prototype Training Systems, home of CrossFit Prototype. The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness.    We’ve The post Ep 1: The Community Conversation-Colin Lake and Developing The Next Leaders appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/01/Orange-Fitness-Gym-Female-Podcast-Episode-Instagram-feed-Post.png" alt="The community conversation episode one colin lake and developing the next leaders" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Thank you for tuning in to The Community Conversation, brought to you by <a href="https://prototypetraining.com/"> Prototype Training Systems </a> , home of <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit Prototype </a> . The Community Conversation highlights a different member of the Prototype Community each week and allows them to tell their story, share their life experience, and communicate their perspective on all things fitness.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> We’ve all listened to podcasts and watched <a href="https://www.youtube.com/channel/UCjnXtTcB_y3_MCmWLXeFrZA"> YouTube videos </a> that highlight some of the world’s greatest leaders and visionaries. We believe we have some AMAZING people at Prototype and we want you to get to know them! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> For today’s episode, Colin Lake joins me. Colin has been a member at Prototype for almost 6 years, he’s an avid triathlete, endurance junkie, entrepreneur, family man, and overall one of the best people I know! Colin is the founder of <a href="https://developingthenextleaders.com/"> Developing The Next Leaders </a> and lives a life of philanthropy. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> To watch the full episode, use the YouTube link below! If you’re a reader, we have the full conversation transcribed below! </p> </div> <div data-rss-type="text"> <p> Thank you and enjoy! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Mike Collette 0:03 </h4> <div data-rss-type="text"> <p> All right, everyone. Thank you for tuning in to the community conversation brought to you by prototype Training Systems. All across a prototype. The community conversation highlights a different member of the prototype community each week and allows them to tell their story, share their life experiences, and communicate their perspective on all things. Fitness. We’ve all listened to podcasts and watch YouTube videos that highlight some of the world’s greatest leaders and visionaries. And these people also walk amongst us. We believe we have some amazing people a prototype, and we want to let you get to know them. So to that end, I want to introduce you to our first guest, con Lake Collins been a part of prototype community for almost six years, avid triathlete, endurance enthusiasts, entrepreneur, family, man, and just overall one of the best people that I know. So Collin, thank you for being part of the community conversation. </p> </div> <h4> Colin Lake 0:57 </h4> <div data-rss-type="text"> <p> My pleasure. Thanks for having me, Mike. And I put that car that compliment right back on, you’re one of the great guys that I know truly good people. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Mike Collette 1:05 </h4> <div data-rss-type="text"> <p> Thank you, me. Ah, so the good part about this is, you know, we get to just hang out for a period of time just shoot the shit. And then people get to watch us so um, you know, a lot of people know you in the in the community, and you’ve been here for a while, but not everybody knows, like your story or your background. So why don’t you just give us a little bit understanding who Kong like is. </p> </div> <h4> Colin Lake 1:31 </h4> <div data-rss-type="text"> <p> Right, so I grew up in Philadelphia, I’m the youngest of nine kids. And so we all had, you know, a bit of a, like a balance that we all had to work through, you know, you didn’t always get what you wanted. And when you wanted, we all had to pitch in a lot around the house, we all had to work for all of the things that we had, you know, I helped pay for my high school tuition. And my certainly I paid about 90% of my college tuition. And you know, all of those things set me up for where I am today. So I grew up and grew up down in Philadelphia move up here in 95 and 95, early 96, I move up to Massachusetts, I joined the financial services industry, and have been in the financial service industry ever since. So in 2015, had, you know, had success at different levels. And in 2015, the company that I was a part of was a partnership and the firm was bought. And that enabled me to live out like the life long dream of being an entrepreneur, and in particular, getting involved in a charitable entrepreneurial space. So I launched a charity called developing index leaders, which takes people who are exiting the military, and looking to make a successful entrance into the financial services industry. And so we built this glide path for those folks to get there into the industry, get there in a well trained way, and ultimately make you know the impact that they are potentially able to make, and in other words become the next leaders of the industry. I also do a lot of consulting and coaching in the financial services industry and broader than that, but a lot of the coaching consulting I do is in that industry. And you know, they’re the types of things that keep me real busy from a professional perspective. I do have three kids 1614 and 12 year old, all gone to local Catholic schools around, you know, the Westboro area. And I’m happily married. I’ve been so for 20 years. And then, as Mike mentioned, I do love to do triathlons and you know, anything endurance related, really interests me and excites me anything that’s like, complex in terms of that training process is something that interests me. And, you know, like, I would have never been that interested in a gym, the gym was only there to like, you know, it helped me do some stuff to support my running, swimming and biking. And all of a sudden, six years ago, or six and a half years ago, I stumbled into prototype and I’m like, Whoa, this is really, really cool. And, you know, got to meet you. And I’m like, this dude’s really, really cool. And, you know, got to meet the people in the community. And like, I was just really something that I need to get more involved with. And here we are today talking. </p> </div> <h4> Mike Collette 4:20 </h4> <div data-rss-type="text"> <p> I love it. We’re gonna I want to talk more fitness. But I also want to talk about developing the next leaders because I know you and I’ve talked about that a lot. I know that you’ve been doing that for a while now. And it’s just, it’s just incredible. I love you to talk about like the motivation, like what got you motivated to start that? You know, obviously, we know your background in financial services, but to give back and to create something so wonderful. I mean, it’s funny because pre COVID we’d be at the gym and people you know, people wish to be bringing in suits their suits and just stuffing clothing and stuff and like what the heck is going on here? And it was all for you. And I was like, I need suits but obviously you know, it’s not for you. It’s for them. The organization. So talk a little about the motivation and you know, the people you’ve impacted. </p> </div> <h4> Colin Lake 5:05 </h4> <div data-rss-type="text"> <p> Yep, thank you. Thank you for the platform to talk about accent love to talk about it. So first thing is we’re fully self funded, I have funded everything to this point, and I hope to keep it that way. But what we do take is donations of gently used suits, ties, briefcases, belts, business, casual clothing. And we offer that to people, the ex military looking to make a successful entrance into the into the financial service center, we look to help them with, um, you know, maybe, you know, getting dressed a little bit better than they would have otherwise. And so that is that is one of the things that we do allow for donations from a clothing perspective. And you know, from some of those accessories, like, like I said, belts and ties, and briefcases and that type of stuff. But anyway, so I’m gonna give you a really, really brief story on a really, really long drawn out process. So all the financial services industry, are trying to hire more ex military. And in my view, they do it almost as like a glamour statistic. And they’d like to say, hey, look how many ex military we hired, we’re doing great for the community, we’re great Americans. And what they don’t tell you is they don’t do a very good job of training. And once they get there, and so what happens is they get the job. first job, in many cases, their first job entering the public space, or I guess to the private spaces is better, they’re there, they’re working in private financial services companies. And so they make their first foray into their professional lives outside of the military. And, you know, on average, they’re washing out of that firm that they start with, in anywhere between like 13 to 15 months, depending on the firm. And because the you know, the way these financial services firms have operated for 50 years, or 100 years, they think that’s the right way to operate going forward. And the, the path of the process they take people through is we run a lot of people up the hill, and only a few people ultimately can make it up to the top and know the people that we try and keep around at our firm. In other words, we throw a bunch of people in a training class, we’ll see who can swim, whoever can swim, we’ll keep, whoever can’t, we’ll let you know, go away. And that doesn’t necessarily work for these people, they don’t have all of the one a one on one, or the one on basic training that they need to like, digest the information that the financial services industry, they may not have a college education. So we try and provide them all that baseline information, all that one on one training so that when they get there, they can take any information, it makes sense to them. And then like I said, they can ultimately make the impact that they should be making for our industry who needs its next leaders? </p> </div> <h4> Mike Collette 7:46 </h4> <div data-rss-type="text"> <p> Hmm. And I know you and I love talking leadership. So I do want to talk about that a little bit. But I mean, when you’re talking about financial services, you’re talking about, like, you know, financial advisors are what’s the scope of the industry, all financial services? Or is there a particular like component of the industry that that you’re, you’re helping a lot of these men and women get involved in. </p> </div> <h4> Colin Lake 8:12 </h4> <div data-rss-type="text"> <p> So So I will, I have taken, there’s been 86 people who have come through the program. And so we’ve had way more than that, who have been involved in the program, but 86 have come fully through the programming, they came in program number one, number two, they did all of the homework required, because we do take them through a process. Maybe they took some of the clothing from us. And then ultimately, we got them placed somewhere. So they like went through our entire pipeline of how we help folks. And so for those people, they have started with, you know, as small, small firms like two or three different financial advisors. And those financial advisors are looking for a junior advisor to learn the business under them and build Okay, so we’ve done that. But most of the work we do Mike is at like the the larger institutions like a Merrill Lynch, or a Bank of America, a Morgan Stanley, UBS, a lot of these global banks. And by the way, we don’t take any money from any of the militaries, they said, and we don’t take any money from these large firms we’re not looking for that we’re looking to, you know, again, put them in a position to succeed and make a positive impact in that industry. </p> </div> <h4> Mike Collette 9:20 </h4> <div data-rss-type="text"> <p> I love it. I love it. So I’m glad we got to talk about that. Because I know a lot of people that gym probably have no idea why prototype in general, excuse me. I have no idea about this charity. So sounds like there’s you know, if there are people out there listening to this And sure, like want to help you out or donate or whatnot, what’s the best way for them to do that call? </p> </div> <h4> Colin Lake 9:43 </h4> <div data-rss-type="text"> <p> Well, the best way you know my favorite way is to talk to me, you know, I love to talk to everyone out there forever at the gym. I don’t know everyone at the gym, but you know, the more people I know, the more fun it is. And then I have an email address which I’ll share in a bit and I think that’s probably a good way and I also want to Facebook, I’m in Facebook groups and so you can private message me there as well. But my email was Collin lake. So it’s one LC o Li en la ke. At. And it’s the four words developing the next leaders.com. And so if you email me there and just say, you know, I’d like to get involved, maybe I have a resource or a set of skills that can help these people get trained better, I’d love to talk about that we have clothing, we’d like to contribute, that’d be great. Or Most importantly, we’re always looking for people who were military and looking to enter, you know, the, you know, those people who, if you have some of those people in your own network who are looking to enter the industry, we’d love to work with them. </p> </div> <div data-rss-type="text"> <p> <em> <b> (Colin Contact: Colinlake@developingthenextleaders.com) </b> </em> </p> </div> <h4> Mike Collette 10:39 </h4> <div data-rss-type="text"> <p> Yeah, and if you’re listening, you can always reach out to me to it, I can connect you directly with Collin. And I also know call a lot of people on this are probably interested in the next thing that I want to talk about a little bit. And that is leadership. I know you love to talk about I love talking about it with you. Give me a give, I guess the audience of people listening to this kind of like your, your background and leadership and also kind of like your mindset around it and how you approach it because you’ve been a mentor to me, but I know you’ve mentored a lot of other people in this in this department. And like I said, I like a lot of people listening to this probably can get a lot of good information from you. So any any points or any pointers or information around that, that’d be great. </p> </div> <h4> Colin Lake 11:22 </h4> <div data-rss-type="text"> <p> As you know, the maybe the like, the coolest thing that I have learned. </p> </div> <div data-rss-type="text"> <p> I’m gonna say like specific specifically, like the last three years, is all human beings. Now I’ll talk specifically to sales human beings, because that’s who, you know that the leadership’s training that I, that I do when I deliver under the people that I work with is salespeople. And then like I said, salespeople in the financial services industry, but people are well intentioned, like, people would like to work out the appropriate amount of time, people would like to, you know, do the proper amount of pre work to get ready for a workout and post work to you know, recover properly from a workout. You know, and that’s the same thing under professional lives to like, people would like to be more effective with their time at work, people would like to stop getting, you know, stop chasing shiny objects, you know what I mean? Like, you know, this, so people are well intentioned. And so one of the great things in leadership is like, so just identify those one or two things, maybe three things that you’re after, right? Like to like, make that list and that that’s nothing brand new. But what are those things that are right below those priority items? So like, let’s say you have three things that are your core activities that you need to do to be really successful in your job? And then what are those next, like, seven things? So so there’s, there’s 10, things that are really important, the top three are the ones that I’m asking about. But what are those next seven things, because those next seven things are those shiny objects that allow you to creatively avoid, creatively avoid those three most important things. And so the takeaway would be from a leadership perspective is, like, um, you know, the thing that I try and coach on, and the thing that I think we all want to take is, we are well-intentioned, we just have to identify what those three most important things are, and know what the shiny objects are, that may disrupt us from staying focused on our top three, and avoid those ones at like, all cost or, like as much as we possibly can, because they will distract us from what’s most important in our lives. </p> </div> <h4> Mike Collette 13:33 </h4> <div data-rss-type="text"> <p> Yeah, and it’s, it’s so hard you, it’s such a great piece of advice, because it’s so applicable, the shiny object syndrome or phenomenon, wherever you want to call it, the same thing and the fitness side of things, right. Like, you know, you want to start exercising, losing weight, whatever your your intentions are, goals are the habits you want to develop. But then all of a sudden, you see, you know, a commercial for some sort of like, fix it quick. pill or diet pill or something that kind of draws your attention away from the habits you’re looking to build. Same thing can happen, and you’ve been probably one of the most dedicated in terms of your personal fitness or in, in health, and just committed to it. Talk a little bit. Let’s talk a little bit about that. Because, you know, people see you at the gym. If you could work out for three straight hours, do the workout over again, three, three or four more times, you probably would not everyone’s necessarily like that. But let’s talk a little bit about like how important fitness has been in your life. And like, why that you’ve made it such a priority. </p> </div> <h4> Colin Lake 14:39 </h4> <div data-rss-type="text"> <p> So I do love to work out. And, you know, I’ll give you I’ll start with this analogy. Sometimes, some will be showing you or like suggesting, like, here’s a new app. And this app is so easy, like even I can figure it out. Like that’s the way people describe apps or saw Whereas something like that, if you ever heard that before, Mike? Oh, yeah, yeah, right. You know, people People say that. Yeah. And so I always say when they say that is like, just because you can do it doesn’t mean I can to like, I’m a neophyte when it comes to technology. Right. Like, sometimes I think that way. Okay, so how that translates or how that parallels to the question is, I love to work out. And I love to, you know, I’d love to work out in like a, you know, consistent long term way. And, you know, I even have a little bit of like, you know, the harder the workout, and the longer the workout, I feel like, the better the workout and, and the more fun to work at. And I do think that so my wiring is a little bit different than many others. Okay, so that aside, because I have to answer the question as it relates to all of us, because not everyone at the prototype loves to work out or loves to work out, you know, for long times. So, the two things that I would say how it impacts My life is, first one is, I am, like, in the most literal sense, a better human being, when I work out. I feel like in every other part of my life, like, my faith, my family, my business, with my friends, I am better when I have like that clear minds, I know, I put in a really, really effective workout or work workout day or workout week. So I really feel like it helps me gain like, such a such a balance. You know, that that’s one, too is I also gained a lot of motivation from it. And so like, I get a lot, I get a lot from the workout. Like, you know, I want to look good, I want clothes to look good on me, I want things to fit me, right, you know, like, all those little things. And so my tip, my thing that asked people to take away is, like, I’m grateful that I get to work out. Like, I’m grateful the prototype is there and put together like some kick butt workouts that really make me stronger, fitter, feel better, more balanced, like and so that idea of like that grateful mentality allows the workouts to like sit in my brain a little bit different. And as a result of them sitting in my brain a little bit different in enables me to get to that gym with a smile on my face saying, Alright, come on CrossFit. dial up something big and nasty for us today. And if you guys will let me I’ll do it two or three times. </p> </div> <h4> Mike Collette 17:22 </h4> <div data-rss-type="text"> <p> I think you’ve texted me more times than anyone else on a Friday night saying “is that it for Saturday morning?” Like “can we make it longer?” Yeah, you’re so funny. So Col I love you know the information and just inside given on, you know, leadership talking a little bit about developing next leaders and people are really going to appreciate that they can learn a little bit something from you too. The intention behind this is just for people to get to know you. And also, you know, to share your experiences and you’ve given some good insight into how exercise and just working out in general, you know, has impacted your life. I got three final questions for you before we we hop off. I know I could probably talk to you for another hour here. But I’d love to ask you three, three questions real quick, favorite movie or TV show favorite music artists or music you like to listen to? And then the favorite thing you like to do when you’re not working out. Not working or with your families is something that you like to do by yourself. Nothing derogatory remark is me watching this. </p> </div> <h4> Colin Lake 18:28 </h4> <div data-rss-type="text"> <p> Alright, so favorite movie. I mean,  you know, I’d love to offer one of the funny ones because I’m such like, like the Will Farrell, Vince Vaughn. Oh, and Wilson. I’m like such in that. I love that whole genre of movies. But Shawshank Redemption is my favorite movie. I think it’s the best movie of all time. And I love it for like a multitude of reasons. And okay, so that’s the answer to that one. And then second is the music I listen to. I’m like a grunge guy. So that’ll give you you know, tell everyone how old I am like that, like 90. Back like, yeah, like 92 to 96 era of music. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Colin Lake 19:11 </h4> <div data-rss-type="text"> <p> Yeah, really, I love all I love that type of music, that that’s my favorite type of music. And then the third thing would be, this is an easy one is taking my family on trips. Like I love when the five of us travel somewhere. And, you know, like I have a very close relationship with my eight brothers and sisters, and we all do a vacation every year. I love that. But I like the moment it’s just the five of us. And we’re off on an island somewhere we’re doing something just the five bucks because it requires all of us to kind of deal with each other and laugh at each other and have fun with each other and have a memorable experience with the five of us. A family </p> </div> <h4> Mike Collette 19:50 </h4> <div data-rss-type="text"> <p> A family man true at heart. I love it. Well, thank you Colin again for being part of the community conversation is obviously means so much to me and prototype, and also you guys listening. Thank you for tuning in and watching. Remember, every week, we’re going to be releasing a new community conversation with a new guest to get your week started. So to be the first to know about these new community conversations, they’re, they’re posted on our YouTube page, so feel free to subscribe. Also, join our daily news daily, brief newsletter. And these videos are also going to be posted in our pro tech community members-only group on Facebook. If you’re listening and you’re a member, and for some reason, you’re not in the group, please reach out and we’ll get you in. And lastly, if you’re interested in being on the community conversation, just shoot us a message and we would love to have you so until next time calling again. Thank you, my man and I will be talking to you soon. </p> </div> <h4> Colin Lake 20:46 </h4> <div data-rss-type="text"> <p> Thanks bye </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/episode-1-of-the-community-conversation-colin-lake-and-developing-the-next-leaders/"> Ep 1: The Community Conversation-Colin Lake and Developing The Next Leaders </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 10 Jan 2021 19:10:00 GMT http://www.prototypetraining.com/episode-1-of-the-community-conversation-colin-lake-and-developing-the-next-leaders/utm_sourcerssutm_mediumrssutm_campaignepisode-1-of-the-community-conversation-colin-lake-and-developing-the-next-leaders thumbnail http://www.prototypetraining.com/prototype-of-the-month-sandra-burns/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-sandra-burns Share your Prototype experience and fitness journey I started in April 2019 when a friend wanted me to sign up for 5am classes with her.  I knew I needed more structure and discipline in my workouts, but I was terrified because Crossfit looked really hard!  I had taken many different types of classes before and The post Prototype of the Month: Sandra Burns appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2021/01/137042393_10218826725568810_5946112211910998051_o.jpg" alt="A certificate that says prototype of the month on it" title=""/> <span> </span> </div> <h4> Share your Prototype experience and fitness journey </h4> <div data-rss-type="text"> <p> <a href="https://prototypetraining.com/programs/crossfit/"> Crossfit </a> </p> </div> <div data-rss-type="text"> <p> <a href="https://prototypetraining.com/programs/nutrition/"> health and nutrition </a> </p> </div> <h4> What is your favorite part about being at Prototype ?  </h4> <h4> What are your hobbies and activities? </h4> <div data-rss-type="text"> <p> <a href="https://www.westborolittleleague.org/Default.aspx?tabid=2620110"> board member for Westborough Softball </a> </p> </div> <h4> How has (if it has) Prototype helped you outside the gym (in sports etc)? </h4> <h4> What are your continuing fitness goals to this point? </h4> <h4> What is your favorite quote?  </h4> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-of-the-month-sandra-burns/"> Prototype of the Month: Sandra Burns </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 08 Jan 2021 13:36:00 GMT http://www.prototypetraining.com/prototype-of-the-month-sandra-burns/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-sandra-burns thumbnail http://www.prototypetraining.com/2021-whats-your-plan/utm_sourcerssutm_mediumrssutm_campaign2021-whats-your-plan 2021: What's Your Plan? By: Mike Collette (Owner of Prototype Training Systems/CrossFit Prototype)   2020 may not have turned out the way you planned. Actually, I know it didn’t turn out the way you planned, no one could have planned for it!   As you know, there were a lot of things that were OUT The post 2021: What’s Your Plan? appeared first on Prototype Training Systems. <h2> 2021: What’s Your Plan? </h2> <h4> By: Mike Collette (Owner of Prototype Training Systems/CrossFit Prototype) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/Screenshot-2020-12-28-at-2.17.24-PM.jpeg" alt="A sign that says what 's your plan on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> 2020 may not have turned out the way you planned. Actually, I know it didn’t turn out the way you planned, no one could have planned for it! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As you know, there were a lot of things that were OUT of our control that impacted what we could do. The pandemic and shutdown prevented us from being with our loved ones or socially engaging face to face, the lack of fitness equipment made it hard to build out a home gym and many of us worked from home which meant more time sitting. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> At the same time, there were a lot of things IN our control, that we may have convinced ourselves weren’t. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I hope that you made the most of 2020, but if you feel like you didn’t or that you wasted a year, have you given any thought to what’s going to be different in 2021?  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As the New Year approaches, that means resolution time! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> However, it’s widely understood that New Year’s resolutions don’t work (well, for the most part).  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As a matter of fact, </span> <a href="https://www.thetimestribune.com/news/local_news/tips-for-making-sure-your-new-years-resolutions-stick/article_8cd14b54-17fd-51a9-ab5a-89859e6e34c4.html#:~:text=Studies%20show%20that%20only%208,a%20lack%20of%20self%2Ddiscipline."> <span> a study found that only 8% of people who make New Years Resolutions (NYR’s)  follow through on them for the year, and nearly 80% of people de-commit to their NYR’s by February.  </span> </a> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So if it’s not a New Years’ resolution that is going to change the course for you, will you make 2021 different? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Can you change your habits and commit to doing something for the long run to better yourself?  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Can you get a little more uncomfortable and do more things that scare you? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Well, I’m here to tell you that you absolutely can AND I’m going to tell you what you should do BEFORE the New Year AND after the New Year to make 2021 and the rest of your life the absolute best! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Step 1: Don’t Wait For Motivation, ACT. </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I’ve written about </span> <a href="https://prototypetraining.com/how-to-get-motivated/"> <span> how to get motivated </span> </a> <span> in the past and </span> <a href="https://prototypetraining.com/changed-your-goals/"> <span> why you can change your goals </span> </a> <span> , but the first step before anything is to take ACTION. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Most people think that they have to wait to get motivated to start doing something, but this isn’t how the motivation loop works. This is what people think this looks like: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> Motivation–Action–More motivation </i> </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> In reality, we need to take ACTION to get motivated vs. needing to get motivated to take action. This is what is should look like: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> Action–Motivation–More Motivation </i> </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Do you think that Tiger Woods or LeBron James wake up every morning motivated to put the work in to become some of the greatest athletes of all time? Do you think Tom Brady waited for the motivation to be the winningest quarterback of all time? </span> </p> </div> <div data-rss-type="text"> <p> <span> <br/> </span> <span> Hell no! I bet you some days their alarm goes off at 3:30 am/4 am and they want to go back to sleep. But they get up and start. They take ACTION. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The best way to approach ACTION is to “Ramp Up” or take small steps. Most people don’t take ACTION because they are overwhelmed by the task (big project) or the long term goal (lose 50lbs).  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Not motivated to workout today? </b> <span> Take it small and ramp-up to that overwhelming workout you don’t want to do. An example would be to put on your workout clothes or to just start doing some light stretching. Doing the first small steps in the sequence of actually working out will trigger your mind to follow through with the process. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Want to start waking up earlier? </b> <span> Say your target goal would be a 5 am wake up time but you’re used to sleeping past 7 am every day. Start by waking up for a week at 6:30 am, then gradually ramp up (or ramp down in this case!) to your target time. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Step 2: Build on Existing Habits </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> At Prototype Training Systems/CrossFit Prototype, we have talked to our members A LOT about the importance of habits and the strategies to build some really strong ones.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> But before we build completely NEW HABITS, what we want to do is enhance or build on some habits we have already created. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> What we tend to forget is that we have ingrained 100’s of small habits into our daily life already. If you already have some, why not you build on them? </span> </p> </div> <div data-rss-type="text"> <p> <span> <br/> </span> <b> Do you want to get more exercise? </b> <span> The goal of “getting more exercise” needs to be more specific and measurable, but the idea of that can be overwhelming.  First, we would want to identify a more realistic (SMART tested) version of this that we can incorporate into a habit we already have.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Let’s say you already walk 3 times a week for 20 minutes. The target would be to build on this existing habit, gradually. Start by adding 10 more minutes to your walk for 2 weeks and progress from there. Here you are building on an existing habit. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Do you want to lose 50lbs? </b> <span> This is more quantifiable than “get more exercise” but can still be overwhelming. Let’s say you eat 3 meals a day (you may be eating more than you should, but that’s not the primary focus right now), the first step of building on this habit is to add a vegetable or fruit to every meal, every day. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Step 3: Establish an Accountability System </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> We naturally hate disappointing people or letting others down. It’s natural and it’s what makes us human. Whether you have a fear of disappointing others (this includes yourself!) or you have a history of doing this in the past, in order to be successful with any goal, you need to be held accountable. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Self-accountability (internal accountability) </b> <span> is the most important component of your accountability system. If you can’t hold yourself accountable (even a little bit), it’s going to be really challenging for others to help you. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> An example of a self-accountability system would </span> <a href="https://prototypetraining.com/use-this-checklist-to-grow/"> <span> be using a checklist </span> </a> <span> that is visible to remind you of the goals/tasks you want to accomplish. This needs to be somewhere out in the open to keep your priorities top of mind and you need to manually check these items off the list each day to show you’ve accomplished what you set out to do. In summary, you need to write out your goals/habits/things you want to accomplish, to establish commitment. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Third-Party Accountability (external accountability) </b> <span> should be the next layer to your accountability system. Third-Party Accountability (I like to call them account-a-bil-i-buddies) are those people close to you or someone you hire to hold you accountable to the goals that you set. An example here would be a coach or a trainer who is holding you accountable to your fitness goal. Yes, they are there to prescribe the plan and create the map to help you be successful, but they are also there to make sure you’re doing what you need to do when they’re not there. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Another option here would be a workout partner (a friend, spouse, family member) that you have shared interests (goals) with that will “pick you up” when you’re not motivated (ACTION!). They’re there and expect you to show up, you’ve committed and need to follow through! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> A strategy to never disappoint your </span> <b> <i> account-a-bil-i-buddy </i> </b> <span> is to utilize a </span> <a href="https://prototypetraining.com/the-biggest-success-hack/"> <span> commitment device. </span> </a> <span> An example of a commitment device is booking your workouts with your coach/trainer/friend ahead of time. This creates another layer of commitment and increases your likelihood of follow-through. Non-committal language or actions tends to work against your goals and what you’re trying to accomplish.   </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/131950955_3536331786454858_1499216103547210390_n.jpg" alt="A poster that says `` do you feel overwhelmed with so many different diets out there ? bored with your current fitness routine ? ''" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> So what habits are you looking to change? What goals do you have? Do you feel like you don’t even know where to start? </span> </p> </div> <div data-rss-type="text"> <p> <span> If that’s the case, let us help you! Our process is simple: Meet with a Coach to discuss where you want to go and we will create the map for you. Our prescriptive model at Prototype allows us to tailor a program to what you need and what you want. Whether that’s <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> personal training </a> , <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit </a> , <a href="https://prototypetraining.com/programs/nutrition/"> nutrition coaching (working with a Nutritionist or Registered Dietician), </a> or a blend of these services. </span> </p> </div> <div data-rss-type="text"> <p> <span> If you want 2021 to look different, take action, build onto habits, and create an accountability system! If you need help, we’d love to connect!  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Click this link to book a FREE Goal Review Session with us! </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/2021-whats-your-plan/"> 2021: What’s Your Plan? </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 29 Dec 2020 14:59:00 GMT http://www.prototypetraining.com/2021-whats-your-plan/utm_sourcerssutm_mediumrssutm_campaign2021-whats-your-plan thumbnail http://www.prototypetraining.com/top-20-of-2020/utm_sourcerssutm_mediumrssutm_campaigntop-20-of-2020 Top 20 Blog Posts of 2020 By: Mike Collette (Owner of Prototype Training Systems) As 2020 comes to an end, I wanted to share with you our Top 20 Blog Posts of 2020!   If you have been keeping up with our Daily Briefs and Weekly Blogging, then this should be familiar! However, I know The post Top 20 of 2020 appeared first on Prototype Training Systems. <h2> Top 20 Blog Posts of 2020 </h2> <h4> By: Mike Collette (Owner of Prototype Training Systems) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/IMG_0505.jpeg" alt="A poster that says top 20 of 2020 prototype training systems" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> As 2020 comes to an end, I wanted to share with you our <b> Top 20 Blog Posts of 2020 </b> ! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you have been keeping up with our <b> Daily Briefs and Weekly Blogging </b> , then this should be familiar! However, I know that at various times I’ve re-read plenty of articles and books and always get something more out of them! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> In no particular order, below are my Top 20 from the year 2020. I hope these help as we look onward into the New Year! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Training at Home: Building The Perfect Home Gym </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/IMG_0215.jpeg" alt="A collage of pictures of a home gym with the words &quot; creating your home gym &quot;" title=""/> <span> </span> </div> <h4> Why You Don’t Need To Be Sore </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/IMG_0131.jpeg" alt="A black and white photo of a woman with the words &quot; you don 't need to be sore &quot;" title=""/> <span> </span> </div> <h4> Not Exercising at the gym? What you need to know </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/Screenshot-2020-10-30-at-1.24.38-PM.jpeg" alt="A woman squatting on a yoga mat with the words &quot; not exercising at the gym what you need to know &quot;" title=""/> <span> </span> </div> <h4> Staying Healthy During COVID-19 </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/Screenshot-2020-12-07-at-5.15.44-PM.jpeg" alt="A man and a boy are flexing their muscles in front of a sign that says staying healthy during covid" title=""/> <span> </span> </div> <h4> More Than A Mask </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/125801978_2069560069845609_2852374836522914866_o.jpg" alt="A man wearing a mask is lifting a barbell in a gym" title=""/> <span> </span> </div> <h4> Changed Your Goals? </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/FullSizeRender-1-1.jpeg" alt="A notepad with goals written on it sits on a desk next to a cup of coffee" title=""/> <span> </span> </div> <h4> 10 Lessons I Learned From 2020 </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/FullSizeRender-2.jpeg" alt="A poster that says 10 lessons i learned in 2020 prototype" title=""/> <span> </span> </div> <h4> How to get motivated </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/FullSizeRender-800x800-1.jpeg" alt="A piece of paper with the word i can written on it" title=""/> <span> </span> </div> <h4> Motivation Hack: Commitment Devices </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/FullSizeRender-4.jpeg" alt="A poster for prototype training systems shows a star on top of a set of stairs" title=""/> <span> </span> </div> <h4> Motivation Hack: Why Streaks Are Important </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/FullSizeRender-7-1.jpeg" alt="A poster that says hack your motivation on it" title=""/> <span> </span> </div> <h4> Use this checklist to grow </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/FullSizeRender-5-1.jpeg" alt="An icon of a clipboard with a checklist on it." title=""/> <span> </span> </div> <h4> What Does Community Mean To You? </h4> <div> <a href="https://prototypetraining.com/goal-reviews-your-progress-matters/" target="_top"> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/FullSizeRender-6.jpeg" alt="A group of people are stacking their hands together." title=""/> </a> <span> </span> </div> <h4> </h4> <h4> Working out from home? Don’t forget your back-side! </h4> <h4> 5 Strategies to make time </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2016/02/Mark-D.jpg" alt="A man is riding an exercise bike with a baby in a carrier." title=""/> <span> </span> </div> <h4> The Value of Daily Wins </h4> <h4> Fitness Over 50: Part 2 </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/1908486_366381810190312_7607908485465305151_n.jpg" alt="A man squatting down with a coach shirt on" title=""/> <span> </span> </div> <h4> Why Every Female Should Be Weight Training </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/IMG_0804.png" alt="A woman is lifting a barbell in a gym" title=""/> <span> </span> </div> <h4> Why You Keep Getting Sore </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/84281220_2714572731964105_7774623540065599488_n.jpg" alt="A large group of people are squatting in a gym." title=""/> <span> </span> </div> <h4> </h4> <h4> How I Learned To Embrace Fear </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/FullSizeRender-3.jpeg" alt="A man with a briefcase stands in front of a shadow of a monster and the words how i learned to embrace fear" title=""/> <span> </span> </div> <h4> The Power of a Positive Mindset </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/Nicolefooter2.jpg" alt="A woman wearing a blue tank top that says everyone was thinking it i just said it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/top-20-of-2020/"> Top 20 of 2020 </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 28 Dec 2020 20:54:00 GMT http://www.prototypetraining.com/top-20-of-2020/utm_sourcerssutm_mediumrssutm_campaigntop-20-of-2020 thumbnail http://www.prototypetraining.com/🔥-thrive-systems-revamped-and-remixed-up-for-the-thrive-52-challenge/utm_sourcerssutm_mediumrssutm_campaign🔥-thrive-systems-revamped-and-remixed-up-for-the-thrive-52-challenge THRIVE 52 Challenge! This year THRIVE is coming back REMIXED and REVAMPED to bring you even BETTER RESULTS! READ THROUGH THE WHOLE e-mail to see the new THRIVE class schedule AND to find out what the hype is all about with the new THRIVE System.    Watch the THRIVE 52 Challenge video below! https://www.youtube.com/watch?v=KP8GrTQXqKI&feature=youtu.be We The post 🔥 Prototype THRIVE: Are Up for the THRIVE 52 challenge? appeared first on Prototype Training Systems. <h1> THRIVE 52 Challenge! </h1> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/THRIVE-2021-SCHEDULE.png" alt="A poster that says thrive schedule starting 1/4" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> This year <span> THRIVE </span> is coming back REMIXED and REVAMPED to bring you even BETTER RESULTS!  </span> <span> READ THROUGH THE WHOLE e-mail to see the new THRIVE class schedule AND to find out what the hype is all about with the new THRIVE System.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> <b> Watch the THRIVE 52 Challenge video below! </b> </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> <span> We have created a formal system that focuses on the 3 different energy systems- Aerobic, Lactic-Acid AND Anaerobic. Each of these is important in reaching your full potential as an athlete. </span> </p> </div> <div data-rss-type="text"> <p> <span> <em> <span> Thrive Programming will be designed to help you attack your weaknesses and further accelerate your strengths. </span> </em> This systematic and progressive program will track your workouts. </span> </p> </div> <div data-rss-type="text"> <p> <span> You’ll know exactly what you need to improve on AND where you have excelled the most! </span> <span> <u> <em> <span> We encourage all athletes to participate in the THRIVE 52 CHALLENGE. </span> </em> </u> </span> </p> </div> <div data-rss-type="text"> <p> <span> We believe that 1-2 Thrive workouts a week will increase your stamina and provide you a competitive edge. Actually, we don’t just believe it, we’ve seen it!  </span> </p> </div> <div data-rss-type="text"> <p> <span> Athletes who participated in thrive this year saw a <em> <span> 23% increase </span> </em> in performance on average. Now, we all know about newbie gains… this is not the 23% increase I am talking about. Many of the athletes who consistently showed up to Thrive were hungry, they worked their butts off they got some MAJOR RESULTS! </span> </p> </div> <div data-rss-type="text"> <p> </p> <p> <u> <em> <span> <b> Some of the progress we saw this year: </b> </span> </em> </u> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> <b> These are just some of the examples of how THRIVE helped people level up. <u> <em> <span> ARE YOU READY TO LEVEL UP!? READ ON for how you can reap the benefits with our THRIVE 52 Challenge! </span> </em> </u> </b> </span> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The first year of THRIVE kicked off last Fall and after a year of consistency these athletes have seen major results! The key word? CONSISTENCY! </span> <span> THRIVE 52 is a 52 week challenge. EACH MONDAY a THRIVE Benchmark workout will be released. Participants can show up and complete it in a MONDAY THRIVE CLASS OR have until Sunday at 5pm to complete it on their own time. </span> </p> </div> <div data-rss-type="text"> <p> <span> This means ANYONE can participate in the challenge. All you have to do is add your results to Wodify for the challenge of the day. Do you CrossFit Monday-Friday? Consider dropping into THRIVE 1x/week OR complete the workout over the weekend.  </span> <span> I promise, you won’t regret it. At the end of the year the athletes who never missed a benchmark workout will be added to the THRIVE 52 Leaderboard. This takes consistency, drive and dedication but it’s totally doable.  </span> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> <b> <span> <em> <u> New Thrive Schedule Effective 1/1/2021 </u> </em> </span> </b> </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> Monday- Thursday </b> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> <b> Monday </b> – BENCHMARK THRIVE 52 WOD </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> <b> Tuesday </b> – Mindset Metcon- think hard. mentally tough.  </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> <b> Wednesday </b> – Core and mobility </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> <b> Thursday- </b> PARTNER THURSDAY- have some fun and get a killer workout </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> Added challenge? </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> <b> <span> <em> <u> What is this energy system thing all about? </u> </em> </span> </b> </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> Simply put, Thrive helps you build a better engine. THRIVE workouts are based on the 3 energy systems </b> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> <b> <u> <em> The aerobic system- </em> </u> </b> </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> <span> Think of the aerobic system as our default. This is where oxygen is readily available and your body uses carbs and fat as fuel. Walking around all day we are in this system. We are also primarily using this system when we do endurance events. </span> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> <b> <u> <em> The Lactic Acid System- </em> </u> </b> </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> <span> Think of this as the in-betweener. When you are pushing it to an intensity that is high,  your body will reach a state where it has to switch energy systems to <span> accommodate </span> for oxygen debt. Simply speaking, your body can’t keep up with the demands being placed on it so it gets assistance. We see this in 2-3 minute bursts of intensity… think of this as a 500 meter row. </span> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> <b> <em> <u> The Anaerobic System- ATP-CP </u> </em> </b> </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> <span> Think of this as your short burst and fast acting system. Flip a tire? YUP. Sprint 50-100 meters? YOU GOT IT! For this energy system we don’t use oxygen and instead rely on creatine phosphate for fuel. </span> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> <b> <span> <em> <u> Putting it all together </u> </em> </span> </b> </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> <span> Most functional fitness workouts have all 3 energy systems going at once. It’s pretty complex. THRIVE targets certain energy systems more than others in specific workouts and uses </span> </p> </div> <div data-rss-type="text"> <p> <span> – Agility (Think plate jumps) </span> </p> </div> <div data-rss-type="text"> <p> <span> – Speed (Think 100 meter sprints) </span> </p> </div> <div data-rss-type="text"> <p> <span> – Power (Think tire flips) </span> </p> </div> <div data-rss-type="text"> <p> <span> – Endurance (Think 5ks) </span> </p> </div> <div data-rss-type="text"> <p> <span> – Reaction Time (Shuttles) </span> </p> </div> <div data-rss-type="text"> <p> <span> – Strength (Think squats) </span> </p> </div> <div data-rss-type="text"> <p> <span> – Core (Think hollow holds and L-Hangs) </span> </p> </div> <div data-rss-type="text"> <p> <span> and so much more to target these in different ways  </span> </p> </div> <div data-rss-type="text"> <p> <span> <b> <span> <em> <u> And how will this help me? </u> </em> </span> </b> </span> </p> </div> <div data-rss-type="text"> <p> <span> We have seen people who consistently take THRIVE classes have their stamina through the roof because they have become well rounded athletes. Speed and agility training in addition to all the core work helps prevent injury. The phasic training allows for focus blocks and before you know it you’re seeing PR after PR.  </span> </p> </div> <div data-rss-type="text"> <p> <span> If you don’t believe me go head to head with Nicole M, Dan and Wendy in Death By Burpees, they consistently showed up and got into round 17/18. </span> </p> </div> <div data-rss-type="text"> <p> <span> SO…. are you ready to level up? Commit to the process of becoming your best self and send me a message to let me know you’re IN! </span> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> <b> Let’s GO! </b> </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/%f0%9f%94%a5-thrive-systems-revamped-and-remixed-up-for-the-thrive-52-challenge/"> &#55357;&#56613; Prototype THRIVE: Are Up for the THRIVE 52 challenge? </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 17 Dec 2020 20:47:00 GMT http://www.prototypetraining.com/🔥-thrive-systems-revamped-and-remixed-up-for-the-thrive-52-challenge/utm_sourcerssutm_mediumrssutm_campaign🔥-thrive-systems-revamped-and-remixed-up-for-the-thrive-52-challenge thumbnail http://www.prototypetraining.com/jean-a-client-journey-and-an-important-lesson-in-facing-adversity/utm_sourcerssutm_mediumrssutm_campaignjean-a-client-journey-and-an-important-lesson-in-facing-adversity Jean Hanks is an OG Prototype member. She first joined when the gym opened, back in September of 2012. On day one she came home feeling old and defeated thinking she would never go back.  It was too hard. On day 2 she found herself back at the facility. Her competitive nature dared her to The post Jean- A Client Journey and an Important Lesson in Facing Adversity appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> What’s next for Jean? Jean has planned to row a half-marathon this coming Fall with Coach Leah and other members. This is out of her comfort zone but Jean is ready to take on the challenge! </p> </div> <div data-rss-type="text"> <p> We are so proud of you Jean and can’t wait to see you crush the year of 2021! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/jean-a-client-journey-and-an-important-lesson-in-facing-adversity/"> Jean- A Client Journey and an Important Lesson in Facing Adversity </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 17 Dec 2020 16:01:00 GMT http://www.prototypetraining.com/jean-a-client-journey-and-an-important-lesson-in-facing-adversity/utm_sourcerssutm_mediumrssutm_campaignjean-a-client-journey-and-an-important-lesson-in-facing-adversity thumbnail http://www.prototypetraining.com/cookie-cutter-diets-cookie-recipes/utm_sourcerssutm_mediumrssutm_campaigncookie-cutter-diets-cookie-recipes By Leah Hantman   We're not all the same. This is why cookie cutter diets fail and wreak havoc on our body image. Have you ever tried a diet only to think you were the problem when it didn't work?   This is the cookie cutter diet way and it perpetuates Diet Culture Damage by The post Ditch the Cookie Cutter Diets and Embrace Self-Care appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> <span> By Leah Hantman </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <em> <b> We’re not all the same. This is why cookie cutter diets fail and wreak havoc on our body image. Have you ever tried a diet only to think you were the problem when it didn’t work? </b> </em> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> This is the cookie cutter diet way and it perpetuates Diet Culture Damage by making you feel you need to fit certain standards and follow certain food rules to be successful. The one size-fits all days are OVER. This method simply doesn’t work. </span> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/raw-sugar-cookie-dough-rolled-out-with-star-cookie-cutter.jpg" alt="A piece of dough with star shaped cookie cutters on it." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> We are encouraged by our diet-obsessed culture at a young age to look a certain way at any cost. Society has been highly prescriptive about what people need to do to meet ideal beauty standards. This is why the diet industry is worth $72 BILLION. </span> <span> Dieting is normalized and disconnects our mind-body connection. We stop listening to hunger cues and start paying attention to rigid food rules that have been prescribed by society. This disconnect takes us out of the present moment. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> This holiday season I challenge you to ditch the diet cookie-cutter diet for an actual cookie-cutter. Bake, eat, enjoy and learn to honor your body!  </span> Aside from ditching diets and things that make you feel bad about yourself, p <span> rioritizing self-care is an absolute must! </span> </p> </div> <div> <img src="https://nufloors.ca/wp-content/uploads/iStock-859424970-scaled.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> <span> Here are our top 5 tips to get you started with ways you can honor your body and be present to soak in the magic of the season! </span> </b> </p> </div> <div data-rss-type="text"> <p> Keeping a regular exercise routine is an absolute must to help buffer stress. Regular physical activity improves mood by triggering hormones called endorphins and Serotonin that give you a sense of peace, relaxation, and happiness. Exercise is a natural anti-depressant. Exercising at Prototype virtually or in person gives you the added bonus of community and challenge! </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> Chronic sleep deprivation is a major contributor to depressed mood and anxiety. Lack of sleep makes us more susceptible to illness, injury, and increases our sensitivity to micro-stressors. </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> Developing an attitude of gratitude is a practice you should strive to have year-round, ESPECIALLY during the Holiday Season. When we focus on everything we DO have </span> <span> we can handle stress more easily. Neuroscience studies have proven that even practicing gratitude boosts feel-good hormones that promote happiness and joy. </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> The holidays bring up strong feelings for a lot of people. Having a regular meditation or mindfulness routine will help you stay ahead of those feelings. When you feel more grounded, everything else feels more stable which means we have more time to be present. </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> Connection, community and relationships are top predictors of happiness and joy. Reach out to friends and make sure to interact with people daily. Don’t forget to make time for recharging too! </span> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/cookie-cutter-diets-cookie-recipes/"> Ditch the Cookie Cutter Diets and Embrace Self-Care </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 16 Dec 2020 20:59:00 GMT http://www.prototypetraining.com/cookie-cutter-diets-cookie-recipes/utm_sourcerssutm_mediumrssutm_campaigncookie-cutter-diets-cookie-recipes thumbnail http://www.prototypetraining.com/training-at-home-building-the-perfect-home-gym/utm_sourcerssutm_mediumrssutm_campaigntraining-at-home-building-the-perfect-home-gym Training at Home: Building the perfect home gym By: Mike Collette (Owner of Prototype Training Systems)   It may look like the next phase of COVID-19 is upon us. Several companies have created vaccines and the first batch is being delivered this week.    Even with a potential solution being here really soon, the holidays The post Training At Home: Building The Perfect Home Gym appeared first on Prototype Training Systems. <h1> Training at Home: Building the perfect home gym </h1> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/IMG_0215.jpeg" alt="A collage of pictures of a home gym with the words &quot; creating your home gym &quot;" title=""/> <span> </span> </div> <h4> By: Mike Collette (Owner of Prototype Training Systems ) </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> It may look like the next phase of COVID-19 is upon us. Several companies have created vaccines and the first batch is being delivered this week.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Even with a potential solution being here really soon, the holidays are only a couple of weeks away which many are predicting for another surge of cases and potential shutdowns. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Here in <a href="https://www.mass.gov/info-details/covid-19-updates-and-information"> Massachusetts, Governor Baker </a> recently implemented a statewide roll back and put additional restrictions in place for fitness businesses, restaurants, and social gatherings. </span> <span> Several states have taken a more aggressive approach with mandatory shutdowns and closings of certain businesses, so it’s almost inevitable that Massachusetts will shut down again at some point. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As the famous saying goes: <em> “Prepare for the best, prepare for the worst and expect the unexpected” </em> , we have to take this approach as we move forward with COVID-19.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> With that being said, we have created a 3 part blog series to give you the information you need so you can keep your fitness the highest priority during another potential shutdown. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> In part 1 of our <b> Training at Home Series </b> , we are going to discuss building the PERFECT home gym, what the essentials are, how to do it on a budget and how much space you really need to get a workout in! So whether you are doing <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> personal training </a> sessions from home, <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit </a> , or Group classes from home OR you’re just working out on your own, we got you! </span> </p> </div> <h4> Where is all the fitness equipment?! </h4> <div data-rss-type="text"> <p> <span> Prior to the coronavirus pandemic, most at home exercise equipment had more dust than sweaty fingerprints on them! Since the pandemic, that fitness equipment you may have should’ve gotten more usage (well, I hope!) and for those that needed it, well, buying anything has been an issue.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Due to the global pandemic, the demand has been extremely high for fitness equipment. It makes sense; gyms are shut down, not everyone is comfortable going into the gyms that are open, and more people are exercising from home. However, the global supply chains and manufacturing of that equipment has been severely impacted. The manufacturing can’t meet the demand and the supply of much of the equipment comes from overseas which has been held up from shipping. So, building your perfect quarantine gym may not have as easy as you hoped. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The good news is that more equipment is becoming available and you don’t necessarily have to wait 6 months to get it (like you might have to wait for a couch!). So building your perfect at-home gym can happen so let’s talk about how you’re going to do it! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Space and Storage: What are you working with? </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> When creating your vision for where you’re going to train and get your workouts in, you need to understand the space you have available.  </span> </p> </div> <div data-rss-type="text"> <p> <span> <br/> </span> <span> The most common places people are going to set up a home gym is going to be in their garage or their basement. If you plan on setting up a training space somewhere else, don’t worry, this all applies! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> First, take a measurement of your space (or check the floor plans/blueprints of your house for exact measurements) to determine how much room you have and where you are going to do the majority of your workouts. <b> For most people, you really don’t need more than 100-200 sq/ft to workout in with storage (it all depends on how much stuff you have). </b> </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> On average, a two-car garage is 18 feet wide x 20 feet deep, but you don’t need all that space unless your whole family is working out at the same time! For the most part, you will need <b> 4-6 rubber stall mats that are 4×6 feet and ¾ in thick </b> (that’s 96-384 sq/ft total). These will run you between $40-$60 each. The best place to purchase these (if they are in stock) is </span> <a href="https://www.tractorsupply.com/tsc/product/4-ft-x-6-ft-x-3-4-in-thick-rubber-stall-mat"> <span> tractor supply company </span> </a> <span> . Most basement spaces can accommodate this as well, however, the major difference between a basement and a garage set up is the ceiling height. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> A factor that is often overlooked is the ceiling clearance. To be safe, you will need at least 8 feet of ceiling height or clearance if you plan on doing anything overhead related, including pull-ups. If you don’t have this ceiling clearance, don’t worry, you can still set up space and make it work, however you will be more limited to what you can do. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> *Pro-tip* </b> <span> -The more stuff you have, the more space you will need. Focus on the essentials and build out from there to maximize your space. I talk about that below if you want to scroll ahead! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> After figuring out your workout space and how big you would like it to be, you need to look at where and how you will store your equipment. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The best practice for equipment storage is to get as much of it off the ground. Storing equipment on the wall or consolidate it in a way that your floor space isn’t impacted when you’re moving is what you need to do. If wall mounting isn’t an option, creating storage racks or purchasing multi-storage racks can make a world of difference, as long as it’s in your budget! There are a TON of DIY options to build storage for plates, dumbbells, and other equipment (see below!) </span> </p> </div> <div data-rss-type="text"> <p> </p> <p> Coach Garret’s home gym has DIY plate storage racks (see left side) </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> If you know you will be in the need of storage, here are some wall mounted storage options to look at: </b> </p> </div> <div data-rss-type="text"> <p> Clearly, getting all of these storage racks can add up. In the short term, keep your equipment organized and far enough away so it doesn’t impact how you move. DIY options here are to: </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> Note the plate and dumbbell storage around the squat rack! Nice Karen and Andrew! </p> <p> </p> </div> <h4> Budget: How much $ do you want to spend? </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Speaking of budget, the next step in building out your home gym is sorting through how much money you would like to spend. The good news is that you don’t need to buy everything all at once AND if you’re handy or know someone that is, you can build several things that will save you some dough. Furthermore, you need to look at buying fitness equipment for your CrossFit home workouts as a lifelong investment. If well maintained, the equipment you buy should last a LONG time, so make sure you take care of it! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Below I broke down a few budget ranges and what you could theoretically create for a home gym based on the budget. Again, you don’t need to buy everything at once, but this will give you an idea of what you would need to spend all in. </span> </p> </div> <h4> </h4> <h4> “Home gym on a Budget Package ”: Less than $100 </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you have zero equipment at home and are on a tight budget, I created a cart on Amazon to get you all of the things I added above. I kept the cost under $100 and if you have all of these items, you can certainly tackle a variety of workouts to help you maximize your goals! </span> <a href="https://share-a-cart.com/get/8QOOG"> <span> Here is the link to access it! </span> </a> </p> </div> <div data-rss-type="text"> <p> </p> <p> Check out AB’s set up! You don’t need a lot of equipment to still crush your workouts! </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> “Standard Home Gym Package”: Up to $500 </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/Screen-Shot-2020-12-15-at-11.11.29-AM-1.png" alt="A screenshot of a website with a red button that says cancel" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> All in, plus shipping from Rogue/Titan and Amazon, you are working with around <b> $500 in gear </b> , which would <b> cover 80%+ of all your workouts </b> or training you need. If you have this in your budget, this equipment package is the standard for what you should have in your home gym, hands down! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> “Home Gym Rx”: Up to $1000 </h4> <div data-rss-type="text"> <p>   </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/Screen-Shot-2020-12-15-at-11.23.04-AM-1.png" alt="A screenshot of a website showing different types of barbells" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> <em> *When choosing a barbell OR any piece of equipment from Rogue (as inventory has been low) make sure to check off the IN STOCK button under AVAILABILITY on the left of your screen. This will filter the options that are available and save you some time! </em> </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> With the addition of a barbell, bumper plates, and clips for your bar, this will run you close to an additional $500, totaling the <b> Home Gym Rx Package </b> to just under $1000. This package will add additional versatility to your workouts and allow you to do almost any barbell movement. This gets you roughly to 90% of all the CrossFit or functional fitness workouts you may do. </span> </p> </div> <div data-rss-type="text"> <p> For under $1000, you can have a pretty awesome setup, but don’t worry, there’s more! </p> </div> <h4> “Elite Home Gym”: More add on’s </h4> <div data-rss-type="text"> <p> <span> Everyone has a budget, trust me I get it! However, if you still have money to spend on your home gym OR you already have everything I mentioned above and want to add more specific equipment, here are some additional options you may want to consider.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> Concept 2 Bike Erg and Concept 2 Rower (stacked vertically) takes up minimal space! </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Overall, my recommendation would be to get on a waitlist for the Concept 2 Rower or try to purchase a used Concept 2 Rower. It will give you the most bang for your buck! Also, I didn’t mention purchasing a treadmill because I don’t believe it’s not cost-effective, storable for small spaces or a major priority to help you get more fit. If you want to run, run outside! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you have space and lifting heavy is a high priority to you, adding a squat rack to your home gym should be on your list of things to add!  There are several options here and I will break down what I believe the top 3 would be for the majority of home gyms. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> The RED rack on the left is the wall-mounted, collapsable rack that fits nicely in my garage! </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> Jay and Heather have one of the most badass home gyms I’ve seen! You can see the space they have to fit that power rack! </p> <p> </p> </div> <div data-rss-type="text"> <p> <span> *If you are getting a rack, adding a </span> <a href="https://www.roguefitness.com/rogue-flat-utility-bench"> <span> utility bench </span> </a> <span> to your purchase would be a great additional purchase! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Accessories and additional options: </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Who doesn’t like having extra fitness equipment?! Below are some additional options and accessories that won’t break the bank and can add more variety to your at home training. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Thank you for reading through part 1 of our 3 part At Home Training series. In our next post, we are going to discuss <b> how to get started with training at home and what you need to do! </b> </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/training-at-home-building-the-perfect-home-gym/"> Training At Home: Building The Perfect Home Gym </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 15 Dec 2020 18:32:00 GMT http://www.prototypetraining.com/training-at-home-building-the-perfect-home-gym/utm_sourcerssutm_mediumrssutm_campaigntraining-at-home-building-the-perfect-home-gym thumbnail http://www.prototypetraining.com/why-you-dont-need-to-be-sore/utm_sourcerssutm_mediumrssutm_campaignwhy-you-dont-need-to-be-sore By: Mike Collette (Owner of Prototype Training Systems) In a recent Joe Rogan podcast clip that I listened to with guest Firas Zahabi, he talked about how to workout smarter (thank you for sharing Dom!). This was a great clip and I encourage you all to watch it when you have some time.    The The post Why You Don’t Need To Be Sore appeared first on Prototype Training Systems. <h4> By: Mike Collette (Owner of Prototype Training Systems ) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/IMG_0131.jpeg" alt="A black and white photo of a woman with the words &quot; you don 't need to be sore &quot;" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> In a recent Joe Rogan podcast clip that I listened to with guest Firas Zahabi, </span> <a href="https://www.youtube.com/watch?v=_fbCcWyYthQ&amp;feature=emb_logo"> <span> he talked about how to workout smarter </span> </a> <span> (thank you for sharing Dom!). This was a great clip and I encourage you all to watch it when you have some time.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The main point Firas was driving at during the clip was the idea of </span> <b> consistency over all-out intensity </b> <span> and overall volume over acute bouts of volume (I’ll talk more about that in a second). </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I wanted to write this blog post to share my perspective on training and how you can apply this information to your approach to your workouts. This is ALL APPLICABLE whether you do <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit classes </a> , functional fitness classes, <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> personal training </a> , or you just workout on your own! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> 1.) Consistency wins </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As Firas explains in the clip, the individual who gets the most reps in overtime at a lower intensity will be in a better position for success as opposed to the individual who goes 100% for half the time. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Think of it like this, if you work out 5 days a week for 30 minutes, vs. someone who works out 2 days a week for 2 hours, that 5 day a week person is still training 30 minutes more per week. That’s 26 hours of additional training per year… that’s pretty substantial! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Consistency should always rank higher than intensity when it comes to general fitness. To add, if you’re a person that considers themselves to be an “all or nothing” individual, you have to stop applying that approach to your workouts. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I’ve been in the fitness industry for over 10 years. An “all or nothing” approach tends to look like this: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> 2-3 Months; 4-6 workouts per week </span> </p> </div> <div data-rss-type="text"> <p> <span> 2-3 Months; 0-1 workout per week </span> </p> </div> <div data-rss-type="text"> <p> <span> 2-3 Months; 4-6 workouts per week </span> </p> </div> <div data-rss-type="text"> <p> <span> 2-3 Months; 0-1 workout per week… </span> </p> </div> <div data-rss-type="text"> <p> <span> And the cycle repeats… </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> What to do: </b> </p> </div> <div data-rss-type="text"> <p> <span> -Move at least 5 days per week for at least 30-45 minutes </span> </p> </div> <div data-rss-type="text"> <p> <span> -Add variety so you don’t get bored </span> </p> </div> <div data-rss-type="text"> <p> <span> -Your workout doesn’t need to be structured, you can also do unstructured workouts like yard work or other types of manual labor </span> </p> </div> <div data-rss-type="text"> <p> <span> -Create an accountability system (get a coach or a training partner) </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> 2.) Don’t crush yourself </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> To add to the point above, you don’t need to crush yourself on every workout you do. This also means that you don’t need to put your maximal effort into every training session. The reality is max effort bouts of training are not sustainable and lead to longer recovery times. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Sure, testing your fitness periodically (such as a heavy squat or 500m row) is important to measure your progress, however, we can’t approach our training like this. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> For the most part, we should be training on average at 60-80% or in other words, we should feel like a 6-8 out of 10 on an RPE scale (RPE=Rate of Perceived Exertion; on a scale of 1-20 this would be a 12-16 out of 20). </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The title of this article “why you don’t need to be sore” pertains specifically to this point. If we are constantly pushing our limits or doing things well beyond where our body has adapted, it’s going to take longer to recover from those bouts. Now, this is relative. Someone who has been consistently training for longer periods of time should be able to do more opposed to someone who is less conditioned. Also, if you do anything enough that you haven’t done before or in a long time, chances are you are going to be a little sore, it’s kind of how your body works! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The reason why we love CrossFit and our approach to this methodology is that someone who is 50 years old who is working out for the first time in a year, can feel the same as a 30-year-old who has been doing 5+ workouts a week for the past 5 years. The effort and volume they might do in that workout will differ but how they feel should be relatively the same. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So don’t search for soreness all the time, it’s not necessarily the best measurement for your production that day or the days following your training session!  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> What to do: </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> -If you’re working out in a group, identify a pace that you can sustain to give you the desired stimulus. </span> </p> </div> <div data-rss-type="text"> <p> <span> -Compete with yourself, don’t worry about what the person next to you is doing. </span> </p> </div> <div data-rss-type="text"> <p> <span> -Log all your workouts and write how you felt. Indicate how you paced so you can always refer back to it. </span> </p> </div> <div data-rss-type="text"> <p> <span> -Leverage your coach or a trainer to give you an idea of what you should feel like or strategies on how to pace. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> 3.) Non-Negotiable Mentality </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> When it comes to both consistency and managing your intensity, we have to approach our training with what I call a Non-Negotiable Mentality or Mindset (NNM for short). If you’re reading this and have done any training with me, a consultation, or a goal review session, this may sound familiar! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> A NNM is simply a constructive way of thinking so you don’t allow yourself to work your way out of doing what you planned. An easier way to think about it is to imagine you’re trying to get your son or daughter to brush their teeth before they go to bed. They may whine and scream, say “no”, ask “why do I have to?!”… basically do anything they can to avoid brushing their teeth. At the end of the day, you don’t break and it’s a non-negotiable for them to brush their teeth. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> When it comes to exercising, we as human beings, tend to negotiate our way out of doing it. “I’m too sore today, I’ll skip my workout”, “I have a late-night tonight so I’m not going to workout today”, “I worked out yesterday so I can skip today”… I can go all day with these! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> A NNM doesn’t allow you to get out of doing what you need to do. It will positively impact your consistency and your results, you just need to apply it. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> What to do: </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> -Start with small non-negotiable tasks. For example, workout every Monday and Tuesday every week, no matter what. This is non-negotiable. </span> </p> </div> <div data-rss-type="text"> <p> <span> -Block your schedule off in your calendar so nothing can get added to it. </span> </p> </div> <div data-rss-type="text"> <p> <span> -Create some non-negotiables that are for your enjoyment such as a date night, movie night, 30-minute block to read… give yourself permission to do these things but they have to be non-negotiable and you can’t miss them! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> 4.) Leverage your workouts for your brain and your body </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Back in July, I talked about this in our Daily Directive that we can leverage our workouts to optimize how we want to feel and what to do if you are feeling a certain way. This information was shared with me by one of my mentors, Chris Cooper, Owner of Two Brain Business. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As we go through life, we can find ourselves in positions of high stress, especially this year. Remember, exercise also adds stress to your body so if you already have a lot of stress, how you approach your workout that day may be what you need to get your mind right. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I find that 80% of the time I’m working out for my mind over the results I will get for my body. At the end of the day, our mind is what dictates our decision making. If we can leverage our workouts to improve our mental game, our physical game will only get better! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Different types of exercise, and different levels of intensity, can deliver different results. Our desired outcome is to optimize your day. Ideally, we want to achieve the “flow state”. But the path to optimal performance depends on where you’re starting today. </span> <span>   </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> If you’re: </b> <span> Distracted, unfocused, or having trouble prioritizing… </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> You need longer-duration, lower-intensity aerobic work. Take a long bike ride or jog for 30 minutes. Stick with an exercise that doesn’t require concentration so your mind can wander. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> If you’re: </b> <span> Feeling unmotivated, or just can’t seem to get started? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> You need a task-based exercise. You need to feel as if you’re checking things off a list, or at least completing one thing. Your exercise could be a “chipper”-style workout, where you do several reps of a few exercises until they’re completed, or it could be manual labor. Cutting the grass won’t elevate your heart rate much, but will give you mental traction. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you feel unmotivated AND distracted by an interpersonal problem, though, stay away from long-duration aerobic work or manual labor, because you’ll just spend another hour stewing on your big problem. In those cases, you need a distraction. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> If you’re: </b> <span> Stressed, frazzled, or frustrated: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> You need a full reset. You need exercise that demands your full attention. These workouts MUST be done with a coach because you’re probably using up all of your willpower reserves trying to deal with the problem. You won’t push yourself hard enough, and you don’t need to. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Here’s where our training works best for everyone: it’s an hour off from thinking. Your coach will tell you exactly what to do, and the workout will demand your full attention. There’s no opportunity for your stressor to creep into your subconscious. You’ll walk away with a clear mind.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> What to do: </b> </p> </div> <div data-rss-type="text"> <p> <span> -Identify how you feel that day and how you want to feel when you’re done. </span> </p> </div> <div data-rss-type="text"> <p> <span> -Manage your intensity to get the desired outcome you want. </span> </p> </div> <div data-rss-type="text"> <p> <span> -If you’re consistently stressed, hire a coach so you have one less thing to think about so you can perform at your best. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> 5.) It has to be fun </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> <br/> </span> <span> If something is fun, we’re more likely to do it more than once. This is a natural thing we do as human beings! If your training isn’t fun or enjoyable at all, forget about everything we discussed above as it’s irrelevant.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Your motivation to do something will be at its highest if the activity you’re doing is both beneficial and enjoyable for you to do. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The best approach here when it comes to your overall fitness is to have variety so you don’t feel like you’re doing the same monotonous tasks on a daily basis. You need to balance your conditioning with strength training for general fitness and health purposes, however, you can accomplish this in a variety of formats. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Additionally, things are more enjoyable when you do them with others or in a community. Group training isn’t for everyone, but having a workout partner or a coach that you enjoy spending time with, makes the activity you’re doing a lot more fun! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> What you can do: </b> </p> </div> <div data-rss-type="text"> <p> <span> -If you’re working out on your own, you need to mix it up. Don’t be afraid to mix in different exercises or interval training methods to add variety. </span> </p> </div> <div data-rss-type="text"> <p> <span> -Try working out in a group environment. We have found that building amazing relationships increases accountability and makes working out more enjoyable. </span> </p> </div> <div data-rss-type="text"> <p> <span> -Hire a coach. If you struggle with accountability or you just don’t enjoy working out, you need another set of eyes and another perspective. </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/why-you-dont-need-to-be-sore/"> Why You Don’t Need To Be Sore </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 09 Dec 2020 15:23:00 GMT http://www.prototypetraining.com/why-you-dont-need-to-be-sore/utm_sourcerssutm_mediumrssutm_campaignwhy-you-dont-need-to-be-sore thumbnail http://www.prototypetraining.com/prototype-of-the-month-debbie-chung/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-debbie-chung Share your Prototype Training Systems experience and fitness journey I was always part of some gym somewhere throughout my life. I exercised pretty consistently at my college gym and then at local gyms wherever I lived. I always felt that going to the gym was so boring and I hated it but I needed to The post Prototype of the Month: Debbie Chung appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/POM-Deb-Chung.jpg" alt="A prototype of the month certificate for debbie chung" title=""/> <span> </span> </div> <h4> Share your Prototype Training Systems experience and fitness journey </h4> <div data-rss-type="text"> <p> <a href="https://prototypetraining.com/programs/thrive/"> Prototype Thrive classes </a> </p> </div> <div data-rss-type="text"> <p> <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit class </a> </p> </div> <h4> What is your favorite part about being at Prototype?  </h4> <h4> What are your hobbies and activities? </h4> <h4> How has (if it has) Prototype helped you outside the gym (in sports etc)? </h4> <h4> What are you continuing fitness goals to this point? </h4> <h4> What is your favorite quote?  </h4> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-of-the-month-debbie-chung/"> Prototype of the Month: Debbie Chung </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 09 Dec 2020 03:15:00 GMT http://www.prototypetraining.com/prototype-of-the-month-debbie-chung/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-debbie-chung thumbnail http://www.prototypetraining.com/massachusetts-state-wide-rollback/utm_sourcerssutm_mediumrssutm_campaignmassachusetts-state-wide-rollback I want to breakdown the COVID Update from Governor Baker today (Tuesday 12/8/20). At 1 pm, Governor Baker had a press conference to announce a STATEWIDE rollback to Phase 3, Step 1.  First off, what does this mean for us at Prototype Training Systems (CrossFit Prototype) and other gyms? Capacity for Gyms indoors goes back The post Massachusetts State Wide Rollback appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> </p> <p> <span> <span> I want to breakdown the COVID Update from Governor Baker today (Tuesday 12/8/20). </span> </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> <span> At 1 pm, Governor Baker had a press conference to announce a <b> STATEWIDE rollback to Phase 3, Step 1.  </b> </span> </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <em> <span> <span> First off, what does this mean for us at Prototype Training Systems (CrossFit Prototype) and other gyms? </span> </span> </em> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> <span> As always we will continue to do our part and follow the guidelines set forth by the State of Massachusetts. </span> </span> </p> </div> <div data-rss-type="text"> <p> For an overall review of the Statewide Rollback please review below <em> <b> (taken directly from mass.gov) </b> </em> </p> </div> <h4> Statewide Rollback to Phase 3, Step 1 </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The measures outlined below with go into effect at  <b> 12:01 a.m. on Sunday, December 13 </b> . The entire Commonwealth will move to Phase 3, Step 1 of the Reopening Plan. In addition, the following updates to capacity limits will go into effect: </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Restaurants and Event Venues Protocols Updates </h4> <div data-rss-type="text"> <p> The following updates will be made to restaurant and event venue protocols with regard to face coverings, seating, and performances </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Workplaces and Fitness Centers Protocols Updates </h4> <div data-rss-type="text"> <p> The following updates will be made to the Office Spaces and Fitness Centers protocols with regard to face coverings </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> All updates to sector-specific guidance can be found on <a href="https://urldefense.com/v3/__http:/r20.rs6.net/tn.jsp?f=001dGw0z0fGgD9eFr0cv7U6h6j4jzJdrzOyUTmgWDUIobX4SoXD8EhgXd0YiyHboO3OCRju8x1FaIxVP_-4_qAHQf8tMIEFK8IjKkzDQt41X_t6KNOUSn5-5L4DnaBnfR2D-BcHZJmQzslsqHhJ64RAXA==&amp;c=AdYmnclaU5zHJBAN3IKQ7-Wj31DbJ-kkzlycKPdOd5euMvQKSB_fYQ==&amp;ch=N_VtWW4FKpUMRaN5srr3TVgYHljOF-cfFOlEqMNACuS7bJtoT8tEYg==__;!!CHCva4lQ!QFkXvSHgD_NnAZp_kSl6VP21Az16NoGK1HAoTZQDhtCNqJ31thQCZ5quWPcvf6CPyV8O5Js$"> www.mass.gov/reopening </a>  later this week. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <a href="https://urldefense.com/v3/__http:/r20.rs6.net/tn.jsp?f=001dGw0z0fGgD9eFr0cv7U6h6j4jzJdrzOyUTmgWDUIobX4SoXD8EhgXUSrHocblqJe1dvrqbc1M4HGWcixbE3PpsKQbd6j--2Dku8m_Vi_G1PC1CSQeYJQlb4ufkWU07HRpPMgadfoSvRuqjM6CzlOqrKrVjs4GqXkyGd6k0Ju30k1Dte0SDHcNer8YwtYNjT3oCO5SDCaI5jjAqVmNdwI1iZbqE8GUESvkT0wF4lzNO0=&amp;c=AdYmnclaU5zHJBAN3IKQ7-Wj31DbJ-kkzlycKPdOd5euMvQKSB_fYQ==&amp;ch=N_VtWW4FKpUMRaN5srr3TVgYHljOF-cfFOlEqMNACuS7bJtoT8tEYg==__;!!CHCva4lQ!QFkXvSHgD_NnAZp_kSl6VP21Az16NoGK1HAoTZQDhtCNqJ31thQCZ5quWPcvf6CPFqPNPuw$"> Download Business Sector Guidance Chart here &gt; </a> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/massachusetts-state-wide-rollback/"> Massachusetts State Wide Rollback </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 08 Dec 2020 18:48:00 GMT http://www.prototypetraining.com/massachusetts-state-wide-rollback/utm_sourcerssutm_mediumrssutm_campaignmassachusetts-state-wide-rollback http://www.prototypetraining.com/staying-healthy-during-covid-19/utm_sourcerssutm_mediumrssutm_campaignstaying-healthy-during-covid-19 By: Sam Russo (Prototype Nutrition Registered Dietician) This has been a tough year all around. If there’s one silver lining, it’s that - as a result of the global pandemic - there is a greater focus on improving our overall health.    When hospitals in the U.S. started to become overwhelmed with patients back in The post Staying Healthy During COVID-19 appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/Screenshot-2020-12-07-at-5.15.44-PM.jpeg" alt="A man and a boy are flexing their muscles in front of a sign that says staying healthy during covid" title=""/> <span> </span> </div> <h4> By: Sam Russo (Prototype Nutrition Registered Dietician) </h4> <div data-rss-type="text"> <p> <span> This has been a tough year all around. If there’s one silver lining, it’s that – as a result of the global pandemic – there is a greater focus on improving our overall health.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> When hospitals in the U.S. started to become overwhelmed with patients back in March, doctors and nurses noticed a link between COVID-19 and comorbidities.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Since then, research supports the hypothesis that patients with diabetes, hypertension, cardiovascular disease, and COPD are at a higher risk of developing severe symptoms of COVID-19.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As a result, a focus on building a healthy lifestyle is increasingly more important. </span> <a href="https://www.inverse.com/mind-body/world-health-organization-exercise-definition/amp"> <span> Even the WHO (The World Health Organization) has updated its guidelines and recommendations on physical activity. </span> </a> <span> With additional stay at home orders and more people working from home, people are sitting for an additional 4 hours per day. Inactivity and a sedentary lifestyle only contributes to an increased risk of developing chronic disease. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The good thing is that many of these chronic diseases and comorbidities that are associated with an increased risk of death with COVID-19 are PREVENTABLE. Below I outline the things that we ALL NEED to focus our efforts on, especially during these times. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> #1: Nutrition </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> We all have heard that eating a well-balanced diet is crucial to maintaining health. Diets with a balance of macronutrients – protein, fats, and carbohydrates – promote long term health.  </span> </p> </div> <div data-rss-type="text"> <p> <span> <br/> </span> <span> But did you know that in addition to macros, it is important to get a wide range of micronutrients (vitamins, minerals, and water)?  The easiest way to do so is to eat adequate amounts of fruits and vegetables, at least 800 grams per day, and to stay hydrated by drinking at least 10 cups of water per day.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Speaking of fruits and vegetables, a few months ago, I wrote an article about the potential link between vitamin D and COVID-19 – </span> <a href="https://prototypetraining.com/the-link-between-vitamin-d-and-covid-19/"> <span> check it out here </span> </a> <span> . There has been a lot of talk about the use of Vitamin D and other vitamins in regards to the impact on COVID-19. In addition to vitamin D, the mineral Zinc is important to prevent the risk of infections. Zinc is commonly found in red meat and poultry, but can also be found in nuts and beans. Eating these foods in a varied diet will keep your immune system running strong!  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Remember, the stronger your immune system, the greater chance you have of combating disease and infection. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Things you can do: </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> -Focus on balanced nutrition (stop cutting out particular macronutrients). </span> </p> </div> <div data-rss-type="text"> <p> <span> -Get your veggies and fruits in daily (aim for 2-3 servings). </span> </p> </div> <div data-rss-type="text"> <p> <span> -Eat foods high in Vitamin D and Zinc (Vit D: Fish, Egg yolk, red meat; Zinc: Beans, nuts, whole grains) </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> #2: Exercise  </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Adults are encouraged to get 150-300 minutes of moderate physical activity or 75-150 minutes of vigorous exercise per week, according to the World Health Organization. Consistent exercise helps build muscle and increases bone density.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As a result, exercise is one of the most important factors in preventing comorbidities, most notably cardiovascular disease. Cardiovascular disease is a blanket term for the diseases affecting the heart and blood vessels.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Regular exercise strengthens the heart muscles, which allows it to pump blood through the arteries and to the tissues more efficiently. So by keeping a consistent exercise routine, you are keeping your heart healthy. Additionally, you get the benefits of improved stamina, the ability to move with less pain, and the rush of endorphins to make you feel good. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Like I mentioned above, we are in a place where we are all SITTING MORE THAN EVER but we actually need to be MOVING MORE THAN EVER. So if your job requires you to sit, you need to plan to move. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I mentioned an increase in bone mineral density too, didn’t I? The stronger your bones, the less risk of fractures. As we age, a simple fall can be a major contributor to leaving you more sedentary. A well-balanced fitness regime that includes strength and weight training, along with lower impact exercises can help improve bone mineral density. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Things you can do: </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> -Move and elevate your heart rate for 30-45 minutes a day, 5 days a week </span> </p> </div> <div data-rss-type="text"> <p> <span> -Sit less, move more. Aim for 10k-15k steps per day. </span> </p> </div> <div data-rss-type="text"> <p> <span> -Balance your routine with cardio and strength training. </span> </p> </div> <div data-rss-type="text"> <p> <span> -Easy solution, do 4-5 classes a week at Prototype : ) </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> #3: Sleep </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Often overlooked, sleep is one of the most important factors in maintaining a healthy lifestyle. Your body needs sleep to recover from the day before and prepare for the day ahead. Sickness can result in disrupted sleep, but inconsistent sleeping patterns can also have a negative effect on your immune system.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> In essence, the immune system kicks into effect during your sleep cycles. When you don’t get enough sleep, this doesn’t happen. As a result, the body has a harder time-fighting infection due to the lack of a natural immune system response. During the cold and flu season, and especially during the pandemic, sleep is crucial to maintaining health! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Not getting enough sleep just isn’t cool and it won’t make you feel better. It will take you longer to recover from your workouts, it will have a negative impact on your immune system and your energy will be down throughout the day.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Things you can do: </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> -Get to bed at the same time every night and wake up the same time every morning </span> </p> </div> <div data-rss-type="text"> <p> <span> -Aim for 7-9 hours of sleep </span> </p> </div> <div data-rss-type="text"> <p> <span> -Get off your phone at night or while you’re in bed </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Extra: CDC Recommendations </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> And of course, it’s still important to keep following the CDC recommendations of (1) washing your hands, (2) staying 6 feet apart, and (3) wearing a mask.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> While we’re not sure we can build immunity to the virus, it is possible to make proactive changes to your lifestyle to stay in good health. Eating well, getting adequate rest, and maintaining a consistent exercise routine are the absolute best steps you can take to prevent diseases in your future.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> And the fewer preventable comorbidities you have, the better chance you have of avoiding long term negative effects of COVID-19. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you find yourself struggling with any of these 3 areas we are here to help! If you’re a member reading this, please <b> <a href="https://PrototypeTrainingAppointment.as.me/?appointmentType=7306705"> book a complimentary Goal Review session here </a> </b> with one of our Prototype coaches and we can help navigate through the obstacles you’re facing!  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Not a member? No Sweat! <b> <a href="https://PrototypeTrainingAppointment.as.me/FreeIntro"> Book a free No Sweat Intro Session here </a> </b> with us and we can talk through what your goals are and how we may be able to help you! </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/staying-healthy-during-covid-19/"> Staying Healthy During COVID-19 </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 07 Dec 2020 20:43:00 GMT http://www.prototypetraining.com/staying-healthy-during-covid-19/utm_sourcerssutm_mediumrssutm_campaignstaying-healthy-during-covid-19 thumbnail http://www.prototypetraining.com/2020-community-business-sponsors-highlight/utm_sourcerssutm_mediumrssutm_campaign2020-community-business-sponsors-highlight Prototype Community Business Sponsors Our Community Business Sponsorship is one of the unique programs we offer at Prototype Training Systems. These sponsors are all local members of the Prototype community that own Small Businesses and that are trusted to deliver great service. As helping others is one of our core values, we believe that it The post 2020 Community Business Sponsors Highlight appeared first on Prototype Training Systems. <h1> Prototype Community Business Sponsors </h1> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/IMG_0068.jpeg" alt="A green sign that says community business sponsors 2020" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Our Community Business Sponsorship is one of the unique programs we offer at Prototype Training Systems. These sponsors are all local members of the Prototype community that own Small Businesses and that are trusted to deliver great service. As </span> <b> helping others </b> <span> is one of our core values, we believe that it should go beyond helping with your fitness goals. </span> </p> </div> <div data-rss-type="text"> <p> The #ShopLocal initiative to support small businesses is incredibly important to us, so refining the best of the best is what we do! </p> </div> <div data-rss-type="text"> <p> <span> Please check out our 2020 Community Business Sponsors and learn about what they do and how they may be able to help you! </span> </p> </div> <h5> If you are interested in our 2021 Community Business Sponsorship Program, please reach out directly to mike@prototypetraining.com </h5> <h4> Schwartz &amp; Plante and WHY LITIGATE </h4> <div data-rss-type="text"> <p> <b> Owner: Russell Schwartz </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/Why-Litigate.png" alt="Why litigate dispute resolution group resolve family legal issues without going to court" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> About Russ: </b> </p> </div> <div data-rss-type="text"> <p> <span> Russ is a long-standing member at Prototype Training Systems and has been with us since it’s near inception. During the day, Russ and his firm are one of the top litigation firms in the area but by night, he is the lead drummer for his band “SNG”. Russ is just an overall upstanding guy, incredibly trustworthy and I wouldn’t want anyone else on my side but Russ. If you need litigation advice or services, please contact Russ! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Message from Russ: </b> </p> </div> <div data-rss-type="text"> <p> <span> The Law Firm Schwartz &amp; Plante and my ADR firm WHYLITIGATE continue to operate on a full-time basis. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Schwartz &amp; Plante offers all family law related to legal assistance and representation. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Our services and representation of clients include Divorce, Custody,  Child Support representation, and Modifications of prior Judgments. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> We do have Court access currently and now meet with the client virtually or, if necessary, in our office. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> On May 1, 2020 we brought into our office  2 additional lawyers who now offer our clients the ability to handle Real Estate matters and  Estate planning matters including drafting Wills, Trusts, Health Care Proxies, and Power of Attorney.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <a href="http://www.schwartzplante.com/"> <span> www.schwartzplante.com </span> </a> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> WHYLITIGATE  also continues to operate on a full-time basis. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> WHYLITIGATE  is an Alternative Dispute Resolution Firm made up primarily of 4 retired Probate Court Judges and 3 Attorneys.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The firm offers alternatives to traditional Family Law litigation. We offer Mediation, Conciliation,  and Private Trials by the retired judges. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> We offer virtual meetings or in-office meetings. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The retired judges’ experience results in high settlement rates.  The resulting settlements and agreements are currently being processed and presented virtually to our Probate Court Judges in Massachusetts.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Email: rps@russellschwartz.com </b> </p> </div> <div data-rss-type="text"> <p> <b> Phone: 508 752 0112 </b> </p> </div> <div data-rss-type="text"> <p> <b> Website: <a href="http://www.whylitigate.com/"> www.whylitigate.com </a> </b> </p> </div> <h4> Northborough Dental Associates </h4> <div data-rss-type="text"> <p> <b> Owner: Sandra Crowley-Le </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/Northborough-dental.png" alt="A blue and white logo for northborough dental associates" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> About Sandy: </b> </p> </div> <div data-rss-type="text"> <p> <span> Sandy has been training with us at Prototype for over 2 years. She works 1-1, doing personal training and small group training with Coach Joe and continues to crush her goals! She has a passion for Krav Maga which she adds to her fitness routine on a weekly basis. If you haven’t met Sandy, she is one of the kindest and most friendly people I’ve ever met! Someone you would want to be taking care of your pearly whites! </span> </p> </div> <div data-rss-type="text"> <p> <b> A message from Sandy: </b> </p> </div> <div data-rss-type="text"> <p> <span> Northborough Dental is open for business and we are always taking new patients I am always accepting lots of different insurances and I am always willing to work with people for financial arrangements.  </span> </p> </div> <div data-rss-type="text"> <p> <span> Please contact Northborough Dental if you are in need of dental services! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Email: northborough@42northdental.com </b> </p> </div> <div data-rss-type="text"> <p> <b> Phone: 508-206-9676 </b> </p> </div> <div data-rss-type="text"> <p> <b> Website: https://www.northboroughdentalassociates.com/ </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Q4 Physical Therapy </h4> <div data-rss-type="text"> <p> <b> Owner: Martha Theirl </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/Q4-PT.png" alt="A business card for martha theirl , pt , dpt performance physical therapist" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> About Martha: </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Martha has been a loyal member of Prototype for over 2 years! If you have been into the gym in the afternoon, chances are you’ve met Martha! She has a smile that is contagious and is just an incredibly positive person overall. Martha has helped many people in the gym bounce back from injuries or evaluate movement dysfunctions to help them get closer to their goals. Martha is also a new Mom this year! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> A message from Martha: </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I’m operating with telehealth right now for performance physical therapy. </span> </p> </div> <div data-rss-type="text"> <p> <span> As of June 1, I’m seeing patients in person- mainly outside and physically distanced for those who prefer in-person sessions. These sessions will have both of us masked and extra cleaning precautions will be taken. These appointments can be outside your home! No need to find a sitter or worry about others during your session. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Are you avoiding going to the doctor or traditional Physical Therapist because you don’t have time, don’t want to be told to stop exercising, or don’t want to be treated with a cookie-cutter approach? Work with someone who understands your drive and listens to your story and goals. Don’t be sidelined by an injury. Let Q4 Physical Therapy help you find the root cause and set a clear path forward so you’re never nervous about another workout again.  </span> </p> </div> <div data-rss-type="text"> <p> <span> Schedule your free 20-minute consult </span> <a href="https://pteverywhere.com/PtE/q4pt/bookingonline"> <span> here </span> </a> <span> or call Martha at 508-250-9384. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Email: martha@q4pt.com  </b> </p> </div> <div data-rss-type="text"> <p> <b> Phone: 508-250-9384 </b> </p> </div> <div data-rss-type="text"> <p> <b> Website: q4pt.com </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> ERA Key Realty: Graham Pettengill </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/Graham-Pettengill-ERA-Key.jpg" alt="A business card for era key realty services" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> About Graham: </b> </p> </div> <div data-rss-type="text"> <p> <span> Graham has been part of the Prototype community since 2016. He was introduced to CrossFit by his daughter and son in law and hasn’t looked back! Graham has a background in endurance training, and has even run the Boston Marathon! If you come to the 7am workouts, you’ve definitely met Graham! He’s one of the most personable and honest people I’ve ever met and has helped several people at Prototype with their house buying experience. If you’re in the local area and are looking to buy or sell your home, Graham is your guy! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> A message from Graham: </b> </p> </div> <div data-rss-type="text"> <p> <span> So glad to be a sponsor of this great community and all we do for each other especially in this time of distress and economic disruption. As you know real estate luckily was deemed essential for the start so we have been able to show, list, and even hold open houses. The market is extremely hot as inventory has dropped to record lows and buyers seek to move from smaller and urban locations to the relative safety and space of the suburbs.   </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Sellers: </span> </p> </div> <div data-rss-type="text"> <p> <span> Buyers: </span> </p> </div> <div data-rss-type="text"> <p> <span> Overall we are in desperate need of homes to sell and with little effort on your part we are seeing quick sales with very little exposure to you and your family, I’m happy to help and am willing to offer any Prototype member $500 towards closing costs towards your sale or purchase. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Email: gpettengill@erakey.net  </b> </p> </div> <div data-rss-type="text"> <p> <b> Phone: </b> </p> </div> <div data-rss-type="text"> <p> <b> Website: https://www.era.com/ERA-Key-Realty-Services-787c/Graham-Pettengill </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Waymark Wealth Management </h4> <div data-rss-type="text"> <p> <b> Owner: Brendan Sheehan </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/Screen-Shot-2020-12-03-at-8.40.21-AM.png" alt="An ad for waymark wealth management says be well do good" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> About Brendan: </b> </p> </div> <div data-rss-type="text"> <p> <span> Brendan is an original member of Prototype and has been with us since day one when we opened in 2012. Brendan’s fitness background goes back to his crew days at Harvard and has taken those skills into his workouts at Prototype. Brendan is the owner of Waymark Wealth Management, surviving individuals and families on all of their financial advising needs. When it comes to managing your finances and making decisions for your retirement, you want to talk with someone you can trust, and that guy is Brendan! If you are in search of a financial advisor, reach out to Brendan! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> A message from Brendan: </b> </p> </div> <div data-rss-type="text"> <p> <span> “For Waymark, it is business as usual!  Prior to COVID-19, we already had met with half of our clients virtually via Zoom.  So moving to 100% Zoom meetings earlier this year has not been a big change for us. We are still meeting at the same volume as before and many clients, who had always met in-person, actually prefer Zoom now!” </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Email: brendansheehan@waymarkwealth.co </b> </p> </div> <div data-rss-type="text"> <p> <b> Phone: 508-621-5621 </b> </p> </div> <div data-rss-type="text"> <p> <b> Website: www.waymarkwealth.com </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Kelly Burneson Photography </h4> <div data-rss-type="text"> <p> <b> Owner: Kelly Burneson </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/Kelly-Burneson-Photography.png" alt="A black and white logo for kelly burneson photography" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <i> <span> About Kelly: </span> </i> </p> </div> <div data-rss-type="text"> <p> <span> Kelly Burneson and her family have been training at Prototype for several years. Her daughter started training with Coach Steve in 2016 and since then, Kelly and her husband Lee have joined in on the fun! If you don’t know Kelly, you probably have seen some of her amazing photos before! Kelly does many of the Westborough High School senior pictures and sporting events in addition to college sporting events. Recently, she did some shots for us at Prototype and they came our AMAZING! If you’re in need of a photographer for family portraits, senior photos or to capture some amazing moments, please reach out to Kelly! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Email: kellyburnesonphotography@gmail.com </b> </p> </div> <div data-rss-type="text"> <p> <b> Website: www. kellyburneson.com </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Buckley Insurance Agency </h4> <div data-rss-type="text"> <p> <b> Owner: Scott Dreyer </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/Buckley-Insurance.png" alt="A business card for buckley insurance agency inc." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> About Scott: </b> </p> </div> <div data-rss-type="text"> <p> <span> Scott has been with us at Prototype since 2017 after getting convinced to join by his friend and fellow Prototype member, Mark DiRienzo. If Scott isn’t hard at work, he’s probably playing golf or on a golf trip somewhere! Scott isn’t your typical insurance agent, he’s a regular guy you can connect with and you can trust will take good care of you. If you’re looking for an insurance agent that is local and will get you the best rate, give Scott a call! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Email: sdreyer@buckleyia.com </b> </p> </div> <div data-rss-type="text"> <p> <b> Phone: 508-791-2572 </b> </p> </div> <div data-rss-type="text"> <p> <b> Website: www. buckleyinsuranceagency.com </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Joloco Design and Build </h4> <div data-rss-type="text"> <p> <b> Owner: Joe LoCoco </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/JOLOCO-Design-Build-1.png" alt="A business card for joloco design and build" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> About Joe: </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you have been into Prototype over the past year, than you have seen some of Joe and his teams work! They have done the front lobby area, bathroom and back office remodel for us and we couldn’t be happier! Joe does both commercial and residential contracting job’s and has a network of contacts to help service any job that you need done! The best part about working with Joe is that he is incredibly responsive, fair on cost and gives accurate timelines to when things are going to be done! If you are in search of a general contractor, please reach out to Joe! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> A message from Joe: </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> At the age of 19, Joe LoCoco started his first business venture and has proven to be results driven in every avenue that he pursues. He graduated top of his class from Wentworth Institute of Technology with a degree in Architecture and a minor in Built Environment.  His career experience began as a kitchen and bathroom designer specializing in granite and marble countertops. From there, Joe went on to design laboratory spaces and was a Project Manager for Healthcare and Life Sciences. He has worked on most of the major hospitals and pharmaceutical companies in the Boston area, including Mechanical System Coordination of those spaces.  </span> </p> </div> <div data-rss-type="text"> <p> <span> Post corporate architecture, he followed his true passion: residential specialization in multi-million dollar luxury homes. His decade of experience in a variety of settings allows him the versatility and expertise to be able to work directly with you to bring your full start to finish design/build dreams to fruition. His personalization, professionalism, creativity and attention to detail will soon have you realizing why everyone is going JOLOCO! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Email: joloco224@gmail.com  </b> </p> </div> <div data-rss-type="text"> <p> <b> Phone: 617-943-6136 </b> </p> </div> <div data-rss-type="text"> <p> <b> Website: https://www.jolocodesign.com </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Jeff Foster Plumbing and Heating </h4> <div data-rss-type="text"> <p> <b> Owner: Jeff Foster </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/Jeff-Foster-Heating-and-Plumbing.jpg" alt="The logo for jeff foster plumbing and heating" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> About Jeff: </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Jeff was one of our first sponsors who came in before he actually started working out at Prototype because he heard the incredible value of being part of the Prototype community! Since then, he went from being a CBS to also a full-time member, participating in our group CrossFit classes and now is part of the Prototype Barbell Club. If you’re reading this, chances are you have hired Jeff and his team for your plumbing and heating needs. I’ve never met anyone that is as responsive and will take care of you like Jeff does. I have personally used his services for both my home and business and I can’t recommend Jeff enough. On top of being an amazing plumber, Jeff enjoys live music and concerts, specifically reggae! YA MON!  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Email: jefffosterplumbing@gmail.com </b> </p> </div> <div data-rss-type="text"> <p> <b> Phone: 508-841-5077 </b> </p> </div> <div data-rss-type="text"> <p> <b> Website: <a href="http://www.jfplumb.com"> www.jfplumb.com </a> </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Family Chiropractic </h4> <div data-rss-type="text"> <p> <b> Owner: Dr. Dan Fanselow </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/Family-Chiropractic-1-e1597860681240.png" alt="The logo for dr. dan 's family chiropractic of westboro" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> About Dan: </b> </p> </div> <div data-rss-type="text"> <p> <span> Dr. Dan or “Doc” as we call him at Prototype, is one of our original members and has been training with us even before we opened our doors! Dr. Dan’s business, Family Chiropractic of Westboro is just across the street and has been in business in Westborough for over 20 years! Most people are skeptical or even afraid of chiropractic adjustments, however, Dan makes you feel incredibly comfortable and explains everything in a way that you can understand. I’ve been getting adjustments from Dr. Dan since 2010 and I wouldn’t recommend anyone other than him for you Chiropractic needs! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you’re in pain or just need a regular adjustment, Family Chiropractic is the place to go! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Email: dan@doctordans.com </b> </p> </div> <div data-rss-type="text"> <p> <b> Phone: 508-366-3333 </b> </p> </div> <div data-rss-type="text"> <p> <b> Website: doctordans.com </b> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/2020-community-business-sponsors-highlight/"> 2020 Community Business Sponsors Highlight </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 03 Dec 2020 14:21:00 GMT http://www.prototypetraining.com/2020-community-business-sponsors-highlight/utm_sourcerssutm_mediumrssutm_campaign2020-community-business-sponsors-highlight thumbnail http://www.prototypetraining.com/training-with-a-mask/utm_sourcerssutm_mediumrssutm_campaigntraining-with-a-mask More than a Mask By: Mike Collette (Owner of Prototype Training Systems) Many people have been excited to get back to their gyms after several months of being shut down here in Massachusetts. While some people were fortunate to be able to take their training outdoors as we did at Prototype or workout from the The post More than a Mask appeared first on Prototype Training Systems. <h1> More than a Mask </h1> <h4> By: Mike Collette (Owner of Prototype Training Systems) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/119098273_3250485391706167_130970534360984326_o.jpg" alt="A group of people wearing face masks are standing in a parking lot" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Many people have been excited to get back to their gyms after several months of being shut down here in Massachusetts. While some people were fortunate to be able to take their training outdoors as we did at Prototype or workout from the comfort of their own home while doing virtual classes, that hasn’t been the case for everyone. </span> </p> </div> <div data-rss-type="text"> <p> <span> Along with social distancing, enhanced cleaning, improved air circulation, temperature checks, and a </span> <a href="https://prototypetraining.com/what-we-are-doing-to-keep-you-safe/"> <span> whole host of additional protocols we have implemented to keep our members safe </span> </a> <span> , Governor Baker has implemented a mandatory mask policy here in Massachusetts. Since that announcement, we have aligned with what the Governor has mandated and have made masks mandatory at all times while training at Prototype. </span> </p> </div> <div data-rss-type="text"> <p> <span> Not all gyms are making masks mandatory at all times. Some are fortunate to have enough space to keep people 14 feet away at all times and only mandate the masks while people aren’t in their designated workout area.  </span> </p> </div> <div data-rss-type="text"> <p> <span> The reality for us at Prototype is that we don’t like taking risks and we want to keep our members safe while keeping things simple.  </span> </p> </div> <div data-rss-type="text"> <p> <span> Regardless of how you may feel about the use of masks, as a gym owner, we have certainly got the short end of the stick at every turn in 2020. An industry that aims to help others and combat disease has been utterly demonized and viewed as potential “super spreader” locations. </span> <a href="https://www.ihrsa.org/about/media-center/press-releases/global-data-show-covid-19-transmission-in-gyms-is-rare/"> <span> The actual facts don’t reinforce that idea, however. </span> </a> <span> The data shows the exact opposite, but I digress. </span> </p> </div> <div data-rss-type="text"> <p> <span> With more local shutdowns and with harsh restrictions, not all gyms have been able to survive this year. Did you know: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Yeah, gyms have been hit pretty hard. </b> </p> </div> <div data-rss-type="text"> <p> <em> <span> The crazy thing is gyms and fitness facilities are a place where people combat chronic disease and work to improve both their physical and mental wellness. </span> </em> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> With all this in mind, wearing a mask while exercising can’t be the worst thing, right? </span> </p> </div> <div data-rss-type="text"> <p> <span> Listen, I don’t want to wear a mask while I’m working out, I don’t believe anyone really wants to! </span> </p> </div> <div data-rss-type="text"> <p> <span> My first thought a few months ago was that wearing a mask would be a detriment if anything, but <a href="https://www.sciencedaily.com/releases/2020/11/201105112934.htm"> I couldn’t have been more wrong. </a> </span> </p> </div> <div data-rss-type="text"> <p> <span> I wish things were normal, where we could give hugs and high fives after a workout. Where we can hang out after class is over. Where we can have big celebrations, parties, and events. </span> </p> </div> <div data-rss-type="text"> <p> <span> We just aren’t there yet, but hopefully soon. </span> </p> </div> <div data-rss-type="text"> <p> <span> I’ve been using a mask while training for the last few weeks and here are my thoughts: </span> </p> </div> <div data-rss-type="text"> <p> <span> As with most things, it’s all about mindset. A tiny piece of cloth should not have control over what you do or do not do. </span> </p> </div> <div data-rss-type="text"> <p> <b> If you think it’s terrible and sucks – then it will. </b> </p> </div> <div data-rss-type="text"> <p> <span> If you embrace it and keep going, you’ll be fine and fitter at the end. Just imagine how good it will be without a mask when we are able to get back to that place?! It will make the hugs and high fives even better too. </span> </p> </div> <div data-rss-type="text"> <p> <span> So do me a favor… give it a try. Workout with your mask on more than a few times. </span> </p> </div> <div data-rss-type="text"> <p> <span> Look at it as a mental challenge, like completing “Murph”. Remind yourself that the short-term discomfort to keep your physical and mental health in a good place this winter is worth it. </span> </p> </div> <div data-rss-type="text"> <p> <span> Thank you and mask up! </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/training-with-a-mask/"> More than a Mask </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 01 Dec 2020 16:26:00 GMT http://www.prototypetraining.com/training-with-a-mask/utm_sourcerssutm_mediumrssutm_campaigntraining-with-a-mask thumbnail http://www.prototypetraining.com/crossfit-holiday-gift-giving-guide/utm_sourcerssutm_mediumrssutm_campaigncrossfit-holiday-gift-giving-guide Need Gift Ideas This Holiday Season? By: Mike Collette (Owner of Prototype Training Systems) Who doesn’t love the gift of fitness on the holidays?!   Maybe you have a friend or family member that’s a fitness junkie?  Or maybe you can’t decide what you want for gifts this holiday?    Whatever the reason, we got The post CrossFit Holiday Gift Giving Guide appeared first on Prototype Training Systems. <h1> Need Gift Ideas This Holiday Season? </h1> <h4> By: Mike Collette (Owner of Prototype Training Systems) </h4> <div data-rss-type="text"> <p> <span> Who doesn’t love the gift of fitness on the holidays?! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Maybe you have a friend or family member that’s a fitness junkie?  Or maybe you can’t decide what you want for gifts this holiday?  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Whatever the reason, we got you covered with a TON of fitness gift ideas for this holiday season!  </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/IMG_3068.jpeg" alt="A sign that says need gifts on it" title=""/> <span> </span> </div> <h4> DO THIS FIRST: </h4> <div data-rss-type="text"> <p> <span> When doing your shopping this year, remember that a lot is being done online. If you are shopping in person at the big stores, it’s best to check the deals that are going online as well as some businesses might price match online vs. in-store. </span> </p> </div> <div data-rss-type="text"> <p> <span> “Black Friday” and “Cyber Monday” have already gone by, but the average sales online last much longer than a couple of days. </span> </p> </div> <div data-rss-type="text"> <p> <span> One of the tools that YOU ABSOLUTELY need to download is a widget that you can add to your google chrome browser called </span> <a href="https://wikibuy.com/instant?utm_source=Dolphin&amp;utm_campaign=100824281465&amp;utm_term=436188339587&amp;gclid=CjwKCAiA8Jf-BRB-EiwAWDtEGlGhDDS388SdV6DObO_aTaE5UK3ezX_XuByblB8As7DhgmzooC_GoBoC9bgQAvD_BwE"> <span> Wikibuy (owned by Capital One) </span> </a> <span> . Download and install it and it will search the internet for the best sale codes for the items that you are looking for! You’re welcome : ) </span> </p> </div> <div data-rss-type="text"> <p> If you want to support <b> SMALL BUSINESSES and #SHOPLOCAL  </b> we would greatly appreciate you checking out what we have for you at Prototype if you’re looking for some extra gifts! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Functional Training Sneakers: </h4> <div data-rss-type="text"> <p> <span> This is by far the biggest question that we get asked: “What kind of shoes should I buy to work out in?” That question always comes with a “that depends” answer as everyone’s feet (arches, width, etc) are different. But overall, when you are doing functional training you want to have a relatively flat sneaker that is versatile enough for the demands of the various movements you are doing.  If you’re going to be running, lifting weights and other functional movements, here are a few that you should check out: </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/Reebok_Nano_X_Womens_Training_Shoes_White_EF7533_01_standard.jpg" alt="A pair of white and orange reebok nano x running shoes on a white background." title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Olympic Weightlifting Shoes </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/Screen-Shot-2020-12-01-at-9.46.44-AM.png" alt="A pair of grey and black adidas weightlifting shoes on a white background." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Do you or a family member love Olympic weightlifting? If that’s the case, a pair of weightlifting specific shoes are an ABSOLUTE necessity. These shoes provide a more stable base or support and a slightly elevate heal to assist with the positions that you get into when performing the Olympic lifts (Snatch and Clean &amp; Jerk). These are also great for traditional weight training exercises such as your back squat and front squat. Here are a few that you should check out: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Fitness Tracker </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/1569256304-whoop-g3-group4-1569256291-scaled.jpg" alt="A smart watch is sitting next to a smart phone." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> A fitness app or tracker is the perfect gift for someone who loves to workout! There are several on the market now, so it’s good to do your diligence on each one and to find one that aligns with your budget. My personal favorite is the WHOOP strap. This is one of the few that is low-cost upfront but has a monthly subscription fee that you pay. It tracks how much you strain (exertion score) each day, how you slept and recovered and it even tells you your respiratory rate which is AMAZING data that can identify if you’re getting sick. Here is a list of a few of the best workout trackers: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Dietary Supplements </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/IMG_3071.jpeg" alt="A row of bottles of protein powder are lined up on a counter in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> There are a TON of supplements out there and a lot of misinformation on things. If you’re looking to get this for yourself or as a gift, the first thing that you want to do is talk to a coach or do your research on what products would be the best for you based on what you would like to achieve. Supplements are exactly that: they supplement what you are already doing. Since I do not have experience with every supplement brand, I will tell you my favorite and most trusted brand that we sell at Prototype is </span> <a href="https://drivennutrition.net/affiliates/pidjc/"> <span> Driven Nutrition </span> </a> <span> products. Here is a list of a few supplements I would look into buying if you want to improve your training and recovery: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> <br/> </span> <span> *We sell all of these at Prototype* </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Fitness Membership </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/IMG_9747.jpeg" alt="A gift card for members of prototype training system" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Whether you’re looking to change your lifestyle or get back into shape after what has been a tough year, there is no better investment in your health than to have something that will hold you accountable! If accountability is a big area for you, we always recommend working with a trainer or a coach to help prescribe the right plan and program for you. </span> </p> </div> <div data-rss-type="text"> <p> <span> <em> <b> If you’re reading this and you’re not a member </b> </em> , you can scour our site for all our services and we would be more than happy to help you! </span> <a href="https://prototypetrainingappointment.as.me/FreeIntro"> <span> Just book a FREE No Sweat Intro session </span> </a> <span> and we can talk about your goals and the best approach! We can do this in person or virtually, it’s up to you! </span> </p> </div> <div data-rss-type="text"> <p> <em> <b> If you are a member </b> </em> at Prototype and you want to give the BEST GIFT OF ALL (the gift of fitness!) to a loved one, then you should purchase our Member’s Only Holiday Gift Card. This deal expires as of December 31st so you will want to get on it! </p> </div> <div data-rss-type="text"> <p> For $99 your loved one can do 1-3 services with us which all need to be used within 30 days: </p> </div> <h4> Accessories, Apparel, and Stocking Stuffers! </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you or the person you are looking to get gifts for is a fitness junkie, then you can never go wrong with buying accessories or workout gear! Here is a lift of accessories you can look into getting: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/IMG_3070.jpeg" alt="A group of water bottles sitting on top of a table." title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/12/GreenXLDuffle_1500_1000-7.jpg" alt="A duffel bag is sitting on the ground next to a barbell." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> We hope this helps you this holiday season!!! Now get to the shopping! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/crossfit-holiday-gift-giving-guide/"> CrossFit Holiday Gift Giving Guide </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 01 Dec 2020 15:14:00 GMT http://www.prototypetraining.com/crossfit-holiday-gift-giving-guide/utm_sourcerssutm_mediumrssutm_campaigncrossfit-holiday-gift-giving-guide thumbnail http://www.prototypetraining.com/holiday-eating-what-to-do-to-stay-on-track/utm_sourcerssutm_mediumrssutm_campaignholiday-eating-what-to-do-to-stay-on-track Holiday Eating By: Sam Russo and Jon Collette (Prototype Nutrition Coaches) With the holidays quickly approaching, the stress of what to eat might be weighing heavily on you (or not : ) ). Even if you’re planning on staying home for holidays and doing a virtual celebration, food is sure to be part of your The post Holiday Eating: What to do to stay on track! appeared first on Prototype Training Systems. <h1> Holiday Eating </h1> <h4> By: Sam Russo and Jon Collette (Prototype Nutrition Coaches) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/IMG_9866.jpeg" alt="A group of people are sitting around a table eating food." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> With the holidays quickly approaching, the stress of what to eat might be weighing heavily on you (or not : ) ). Even if you’re planning on staying home for holidays and doing a virtual celebration, food is sure to be part of your tradition. So what should you do to stay on track? </p> </div> <div data-rss-type="text"> <p> First, remind yourself that it is perfectly fine to indulge on the holidays! As long as your diet is balanced the other 95% of the year, eating a few more calories than normal is not going to make or break your health. Especially on days like Thanksgiving, when the focus should be on the people you’re with – not the food on your plate. </p> </div> <div data-rss-type="text"> <p> Keep in mind that a bit of indulgence doesn’t mean shovel everything into your mouth as fast as possible! The holidays are much more enjoyable if you don’t leave that table feeling like a busted can of biscuits. So, here are a few strategies to help you best enjoy the holiday meals over the next few months: </p> </div> <h4> Eat off of smaller plates </h4> <div data-rss-type="text"> <p> If you use smaller plates (ie. salad plates instead of dinner plates) for your Thanksgiving meal, you’ll naturally serve yourself less food. And because our eyes are bigger than our stomachs, you’ll be more visually satisfied before you even start eating. This results in eating smaller portions in general and saving a little extra room for dessert (yay!). </p> </div> <h4> Fill your plate with vegetables first </h4> <div data-rss-type="text"> <p> This is the oldest trick in the book. Load up on a salad, green beans, roasted carrots, etc. However, this trick is only helpful if your veggies are not covered in cheese and cream. So those casseroles and mashed potatoes smothered in gravy – while delicious – don’t exactly fit this bill. </p> </div> <h4> Drink Responsibly </h4> <div data-rss-type="text"> <p> If drink alcohol or like to indulge during the holidays, we aren’t going to tell you not to have a glass of wine or two… or three! However, if you’re going to drink, savor it and drink it slowly. Have a plan for how much you’d like to have to enjoy yourself but also to not feel awful the next day. Remember, the creamy/heavy drinks tend to be the most calorically dense! </p> </div> <h4> Protein and Rule of 3rds! </h4> <div data-rss-type="text"> <p> Whether you’re a meat-eater or vegan or anywhere in between, protein sources are more filling than a plate full of carbs. Have a ⅓ of your plate protein, ⅓ of your plate carbs, and ⅓ of your plate veggies (the ones you brought!). This will help you not only control your portion sizes but you’ll also not feel like taking a nap after eating. We often eat past the satisfaction and feel tired, uncomfortable, and overall not great. </p> </div> <h4> Eat slowly </h4> <div data-rss-type="text"> <p> Take small bites of food. Put your fork down between bites. Chew your mouthful more than 3 times before swallowing. Actually taste the food you’re eating. The slower you eat, the more likely you are to notice when you’re filling up and when it’s time to stop eating. </p> </div> <h4> Forget the “clean plate club” </h4> <div data-rss-type="text"> <p> If you’re full before you’ve cleared your plate, stop eating! It’s ok if some food ends up in the trash at the end of the night. </p> </div> <h4> Serve smaller portions of dessert </h4> <div data-rss-type="text"> <p> Pies, ice cream, cookies, and cake might all be tempting, but that doesn’t mean you need to have full servings of all of them. Have a tiny bit of each of the desserts that catch your eye and, if you’re still hungry after trying a small portion, you can go back for seconds of the treats you truly enjoy. </p> </div> <h4> Take time to relax! </h4> <div data-rss-type="text"> <p> Remember what the holidays are really about… taking time to be thankful, celebrate with your family, and simply enjoy each other’s company. Your COVID-19 Thanksgiving may look a little different but that doesn’t mean you can’t still take a break. You might eat more than usual and that’s ok. We can enjoy ourselves, eat a little more than usual, and still stay on track. Don’t be too hard on yourself and follow some of the advice I gave above while you approach your favorite foods on the holidays! </p> </div> <div data-rss-type="text"> <p> Finally, be kind to yourself! Six months from now, you won’t care about how much turkey and stuffing you ate this Thanksgiving. So while these are some great strategies to keep you feeling your best, they aren’t the most important thing to think about during the holiday season. Reach out to family and friends and let them know how much you care. </p> </div> <div data-rss-type="text"> <p> Happy Thanksgiving and Happy Holidays everyone! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/holiday-eating-what-to-do-to-stay-on-track/"> Holiday Eating: What to do to stay on track! </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 19 Nov 2020 14:37:00 GMT http://www.prototypetraining.com/holiday-eating-what-to-do-to-stay-on-track/utm_sourcerssutm_mediumrssutm_campaignholiday-eating-what-to-do-to-stay-on-track thumbnail http://www.prototypetraining.com/24-heroes-in-24-hours-2020/utm_sourcerssutm_mediumrssutm_campaign24-heroes-in-24-hours-2020 24 Heroes in 24 Hours: 2020 By: Mike Collette (Owner of Prototype Training Systems) Last year was our first year participating in the 24 Heroes in 24 Hours TEAMWORK event. If you are not familiar with it, the Navy Seal Foundation partnered with Kill Cliff to honor 24 Navy Seals who lost their lives protecting The post 24 Heroes in 24 Hours: 2020 appeared first on Prototype Training Systems. <h1> 24 Heroes in 24 Hours: 2020 </h1> <h4> By: Mike Collette (Owner of Prototype Training Systems) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/Screenshot-2020-11-18-at-12.11.32-PM.jpeg" alt="A man in a military uniform is wearing an american hero t-shirt" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Last year was our first year participating in the 24 Heroes in 24 Hours TEAMWORK event. If you are not familiar with it, the Navy Seal Foundation partnered with Kill Cliff to honor 24 Navy Seals who lost their lives protecting our freedom. This year, due to the circumstances around COVID-19, this event didn’t happen. However, we wanted to keep this tradition alive by honoring these heroes and doing what we can to support our veterans. </span> Even though the event wasn’t run through the Navy Seal Foundation, we were able to raise over $1,o00 for <a href="https://fisherhouse.org/about/"> The Fisher House Foundation </a> which supports Veterans’ families. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The 2020 24 Heroes in 24 Hours looked a little different than it did last year but as I mentioned at almost every workout, the intention is the same: honor those fallen heroes and reinforce teamwork and community. We had over 155 people participate in a workout over the course of the 24 hours, which is amazing! </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/125566378_2069560216512261_3960325862461473122_o.jpg" alt="A man wearing a mask is riding a rowing machine in a gym." title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/125558423_2069559173179032_2817661700985829781_o.jpg" alt="A woman wearing a mask is lifting a barbell in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> We ran a LIVE virtual stream for all those folks completing these workouts from their own homes as well as running in-person workouts with a cap of 10 people per workout. Due to the newly instituted curfew, our last in-person workout at Prototype was at 8pm, but that didn’t stop people from getting it in virtually (shout out to Bill Arneth for his 1am virtual workout!)! </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/125801978_2069560069845609_2852374836522914866_o.jpg" alt="A man wearing a mask is lifting a barbell in a gym" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/125929766_2069558973179052_6936069155177058648_o.jpg" alt="A woman wearing a mask is doing push ups with dumbbells in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> After completing all 24 workouts (partner style) last year, I wanted to write about the experience. To be honest, I started writing about it and never finished it. Part of it came down to motivation and time and the other part of me didn’t want to write about myself. Our goal at Prototype is to be the guides for others on their journey with fitness, to lead and inspire but the story isn’t about us, it should be about you.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The difference between last year and writing about 24 Heroes this year is that I was able to share this experience with one of our members who also completed all <b> 24 Hero workouts in 24 hours </b> , Lauren Palmateer. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Last year, Lauren completed 12 of the 24 heroes. After the event, we were messaging back and forth and she mentioned she wanted to do more next year. I said to her “you could do all 24” and this year, she did. It’s truly an amazing accomplishment of not only your physical fitness but your mental perseverance. Way to crush it, Lauren, we are all so proud of you! </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/FullSizeRender.jpeg" alt="A man and a woman are standing in front of a white board that says thank you all." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> In this blog post, I want to share with all of you not only <b> Laurens’s story </b> but also highlight the heroes that we honored over the 24 hours so you can read their background stories as well. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Here is my Q&amp;A with Lauren as she shares her story: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> MC: First question, why did you want to do all 24 workouts? </i> </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I wanted to take on the physical challenge and the mental challenge. I like knowing that I am capable of pushing myself through something like this. I also feel honored to be able to do these workouts that are for individuals who lost their lives fighting for us.  </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/125831432_2069560316512251_2257210472853752060_o.jpg" alt="A woman is squatting with a barbell on her back in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> <i> MC: What was the experience like?  </i> </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> At the end of the last workout, it was actually a little emotional. I had to hold back some tears! Overall, I’m so happy and proud that I did it. I feel like I’m in my element when I’m mentally and physically pushing myself like that so it was rewarding for sure. It was inspiring to read about each of the individuals we were doing the workouts for and to remember there is a bigger picture here. There is also something so peaceful and satisfying about working out in the middle of the night and the early morning when you know most of the population around you is sleeping.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> MC: What was the best part of the 24 in 24 for you? </i> </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> One of my favorite parts was doing all of the rope climbs. I remember doing 1 workout with the rope climbs in it last year and I only did 1 or 2. It was cool to see that I am so much stronger than I was last year.  </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/126056280_2069561233178826_3566483552450312544_o.jpg" alt="A woman wearing a mask is climbing a rope in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Another one of my favorite parts is a little more general. I love events like this because it inspires me to push myself and be the best version of myself when I see a community come together for a common goal and for something that is bigger than any of us individually. It inspires me to see so many people voluntarily work their butts off in the CrossFit gym, and I feel like I’m at my home away from home when I’m in the middle of a workout with a gym full of people. Our community is the best part.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> MC: What’s your current training, nutrition and recovery routine? </i> </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I workout 5x per week with programming from Coach Joe (he’s the best!)! My training includes running, Olympic weight lifting, Classic CrossFit metcon style workouts, and skill work.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> My nutrition is always a work in progress and it’s definitely the hardest piece for me. I’ve recently started meal prepping and am just taking it day by day and trying to focus on making healthy choices every meal and not snacking.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I don’t have a specific recovery routine but I try to be open with my coach if I’m feeling overly sore one week or need a deload.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> MC: What was the hardest thing about the 24 in 24? </i> </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The hardest thing was trying to keep up with eating and drinking enough throughout.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> MC: Would you do anything differently? </i> </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I think I was a little conservative with my weight choices throughout the workouts because I wasn’t sure how I would hold up for 24 hours, but next time I want to push myself more and make heavier choices.  </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/125767938_2069560496512233_3349791921652634401_o.jpg" alt="A woman wearing a mask is lifting a barbell in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> <i> MC: What would you tell someone who wants to challenge themselves like you did? </i> </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Just do it. There’s a community of support around you and the accomplishment lasts forever. And bring your running shoes. (thanks for the advice, Mike). </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> MC: What’s your next big goal? </i> </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/125777403_2069562979845318_3383864244496683741_o.jpg" alt="A woman wearing a mask is lifting a barbell over her head in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> You can see, Lauren has put in some hard work and at the end of the day, she made the decision to do something challenging. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The reality is, there is nothing more challenging tough than the sacrifice these heroes made protecting our freedom. Below is the list of the Hero WODs that we completed along with some background information on each one. I hope you take a few minutes to read about these true heroes and I truly hope that this inspires you to participate in 24 Heroes in 24 hours in 2021! </span> </p> </div> <div data-rss-type="text"> <p> <em> *All pictures and bio’s taken from <a href="http://wodwell.com"> WODWell.com </a> * </em> </p> </div> <h4> Three Wise Men: 10AM </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/3-wise-men-300x300.jpg" alt="Two men in tuxedos are standing next to each other on a poster that says ' three wise men '" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Background: After the September 11th attacks on the US, Jeremy joined the Navy and became a SEAL. Ben, already in the Army, became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan on January 10, 2012. Beau remained on active duty in the United States Marine Corps. </span> </p> </div> <div data-rss-type="text"> <p> <span> This workout was originally posted on threewisementribute.org, which later </span> <a href="https://medium.com/@nathanfletcher/three-wise-men-and-headstrong-two-forces-become-one-333741e86d40"> <span> joined </span> </a> <span> Headstrong </span> <a href="https://www.instagram.com/getheadstrong/"> <span> @getheadstrong </span> </a> <span> , “a national organization that provides post-9/11 [US] veterans with cost-free, stigma-free and bureaucracy-free mental health care.” </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Tumilson: 11AM </h4> <div data-rss-type="text"> <p> <b> Background: </b> <span> Dedicated to U.S. Navy Special Warfare Operator Petty Officer 1st Class (SEAL/Enlisted Surface Warfare Specialist) Jon “JT” Thomas TuMileson, 35, of Rockford, IA, assigned to an East Coast-based Naval Special Warfare unit, who died on August 6, 2011, in Wardak province, Afghanistan, of wounds suffered when his helicopter crashed. </span> </p> </div> <div data-rss-type="text"> <p> <span> He is survived by his parents George and Kathy TuMileson, Joy and Scott McMeekan, sisters Kristie and Joy, and his dog Hawkeye. </span> </p> </div> <div data-rss-type="text"> <p> <span> The “Tumilson” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, July 4, 2012 (120704). </span> </p> </div> <div data-rss-type="text"> <p> <span> The name of this workout, which has since been adopted by gyms and athletes around the world, is usually spelled slightly differently than JT’s last name, TuMileson – because that’s how it was first posted by CrossFit. </span> </p> </div> <h4> Mr. Joshua: 12pm </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/Mr-Joshua-300x300.jpg" alt="A man in a military uniform is named mr. joshua" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Background </b> <span> : “Mr. Joshua” is a CrossFit Hero WOD named after SO1 Joshua Thomas Harris, 36, who drowned during combat operations, August 30th 2008 in Afghanistan. </span> </p> </div> <div data-rss-type="text"> <p> <span> He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki. </span> </p> </div> <div data-rss-type="text"> <p> <span> This Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Friday, October 10, 2008 (081010). </span> </p> </div> <h4> Gallant: 1pm </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/Gallant-1-300x300.jpg" alt="A picture of a man with the word gallant on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Background: </b> <span> U.S. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, KY, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, VA, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. </span> </p> </div> <div data-rss-type="text"> <p> <span> He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph. </span> </p> </div> <div data-rss-type="text"> <p> <span> The “Gallant” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Thursday, June 13, 2013 (130613). </span> </p> </div> <h4> Chuck Heavy: 2pm </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/Chuck-Heavy-300x300.jpg" alt="An advertisement for chuck heavy shows a man in a military uniform" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Background: </b> <span> Chief Petty Officer Charles “Chuck” Humphrey Keating IV – known to friends and family as “C4” – was a US Navy SEAL who was </span> <a href="https://www.cnn.com/2016/05/03/politics/us-service-member-killed-iraq-mosul/index.html"> <span> killed in action </span> </a> </p> </div> <div data-rss-type="text"> <p> <span> on May 3, 2016, while attempting to rescue US Military advisers that were pinned down by ISIS fighters in the Iraqi town of Telskof. </span> </p> </div> <div data-rss-type="text"> <p> <span> We first found this workout </span> <a href="https://www.facebook.com/crossfit317/"> <span> posted </span> </a> <span> by CrossFit 317 </span> <a href="https://www.instagram.com/317fit/"> <span> @317fit </span> </a> <span> (Indianapolis, IN) who programmed the Hero WOD as their workout of the day for July 4, 2016. According to </span> <a href="https://crossfit317.com/2016/07/03/7-4-16-wod/"> <span> their site </span> </a> <span> , “Coach Jake was a friend and Hoosier along side Charles during their time at IU! We are honored to be able to pay tribute to him…” </span> </p> </div> <div data-rss-type="text"> <p> <span> As for the name, it can be traced back to Keating’s Memorial service where friend Ian Urtnowski distributed t-shirts with Keating’s initials, photo and “Chuck Heavy” on them. As Urtnowski </span> <a href="https://www.nbcsandiego.com/news/local/T-Shirts-Honor-Fallen-Navy-SEAL-381344711.html"> <span> explained it </span> </a> <span> “We call it Chuck heavy, cause Charlie’s beer of choice was Budweiser. He didn’t drink Bud Light, he drank Bud Heavy and heavy just sums up the whole emotional feeling for all of us.” </span> </p> </div> <h4> JT: 3pm </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/JT-300x300.jpg" alt="A man in a hat is standing in front of a helicopter" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Background: </b> <span> In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 28, 2005. </span> </p> </div> <div data-rss-type="text"> <p> <span> “JT” was CrossFit’s very first </span> <a href="https://wodwell.com/wods/?category=7"> <span> hero WOD </span> </a> <span> . The workout was originally posted on the CrossFit Main Site as the workout of the day for Wednesday, July 6, 2005 (050706). </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Tommy V: 4pm </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/Tommy-V-300x300.jpg" alt="A man with a beard is named tommy v" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Background: In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on February 13 2008. </span> </p> </div> <div data-rss-type="text"> <p> <span> The “Tommy V” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, March 12, 2008 (080312). </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Feeks: 5pm </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/Feeks-300x300.jpg" alt="A picture of a man with the words ' feeks ' on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Background: </b> <span> Special Warfare Operator Petty Officer 1st Class Patrick D. Feeks, 28, of Edgewater, Maryland, assigned to a Naval Special Warfare unit based on the West Coast, died Aug. 16, 2012, in a helicopter crash northeast of Kandahar, Afghanistan, while supporting Operation Enduring Freedom.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Feeks is survived by his mother and father, Thomas and Ginny Feeks; sister, Regina Feeks; and wife, Emily Feeks. The “Feeks” Hero WOD was first posted on crossfit.com as the workout of the day for Friday, October 3, 2014 (141003). </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Glen: 6pm </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/Glen.jpeg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Background: </b> <span> Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. </span> </p> </div> <div data-rss-type="text"> <p> <span> The “Glen” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Friday, October 12, 2012. </span> </p> </div> <div data-rss-type="text"> <p> <span> This whole workout, as well as the run substitutions, can be tailored to individual athletes. Looking to complete this in under 40 minutes. Each run substitution should take athletes anywhere between 7-10 minutes. Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Strange: 7pm </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/Strange-300x300.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Background: </b> <span> U.S. Navy Cryptologist Technician (Collection) Petty Officer 1st Class (Expeditionary Warfare Specialist) Michael J. Strange, 25, of Philadelphia, PA, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. </span> </p> </div> <div data-rss-type="text"> <p> <span> He is survived by his fiancee Breanna Hostetler, parents Elizabeth and Charles, and siblings Katelyn, Carly, and Charles. </span> </p> </div> <div data-rss-type="text"> <p> <span> The “Strange” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, June 24, 2012 (120624). </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Job’s Challenge: 8pm </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/Jobs-challenge-300x300.jpg" alt="A picture of a man with the words ' job 's challenge ' on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Background: </b> <span> On the morning of August 2, 2006, on a rooftop in Ramadi, Ryan Job was shot in the face by a sniper. While his SEALs worked to save his life, Ryan regained consciousness, told them that he was OK, “then as if raising from the dead he stood up and evacuated himself while his team covered him as they shot their way to an awaiting Bradley.” Ryan said that if it were not for his training and his fellow SEALs who cared for him, he would have died that day. The wound rendered Ryan blind, forcing him to medically retire from the Navy. </span> </p> </div> <div data-rss-type="text"> <p> <span> We first found “Job’s Challenge” </span> <a href="http://crossfitnewengland.com/24-hour-team-seal-challenge/"> <span> posted </span> </a> <span> by CrossFit New England </span> <a href="https://www.instagram.com/cfne/"> <span> @cfne </span> </a> <span> (Boston, MA) for their 2015 24-Hour Team Seal Challenge. FallOut CrossFit </span> <a href="https://www.instagram.com/fallout_crossfit/"> <span> @fallout_crossfit </span> </a> <span> (Richland, WA) </span> <a href="http://falloutcrossfit.com/2013/01/ryan-job-hero-wod-in-support-of-camp-patriot/"> <span> posted </span> </a> <span> the workout before that, in 2013, by the name “Ryan Job’s Hero WOD.” </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Jason: 9pm </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/Jason-300x300.jpg" alt="A picture of a man with the name jason on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Background: </b> <span> S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. </span> </p> </div> <div data-rss-type="text"> <p> <span> The “Jason” Hero WOD was first posted on crossfit.com – in honor of his life, family, and courage – as the workout of the day for Thursday, August 2, 2007 (070802). </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Blake: 10pm </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/Blake-300x300.jpg" alt="A picture of a man in a military uniform with the words ' blake ' on the bottom" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Background: </b> <span> Dedicated to U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, who was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. </span> </p> </div> <div data-rss-type="text"> <p> <span> McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. </span> </p> </div> <div data-rss-type="text"> <p> <span> The “Blake” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Saturday, November 13, 2010 (101113). </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Badger: 11pm </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/Badger-300x300.jpg" alt="A picture of a man with the words ' badger ' on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Background: </b> <span> In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007. </span> </p> </div> <div data-rss-type="text"> <p> <span> The “Badger” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, December 19, 2007 (071219). </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Adam Brown: 12am </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/Adam-Brown-300x300.jpg" alt="A picture of a man with the name adambrown on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Background: </b> <span> Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed Militants. </span> </p> </div> <div data-rss-type="text"> <p> <span> He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents. </span> </p> </div> <div data-rss-type="text"> <p> <span> The “AdamBrown” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, August 10, 2010 (100810). </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> FASS Fit: 1am </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/FASS-Fit-300x300.jpg" alt="A picture of a man with the words &quot; fass fit &quot; on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Background: </b> <span> The “Fass Fit” Hero WOD is dedicated to John Weston Faas, a US Navy Seal who died during a helicopter crash in Afghanistan on Saturday, August 6, 2011. John graduated from Minnehaha Academy in 1998 where he was co-valedictorian of his class. He was also captain and quarterback of the football team. John spent many years practicing the martial arts and had a Black Belt in Tae Kwan Do at 12 years of age. </span> </p> </div> <div data-rss-type="text"> <p> <span> We first found the “Fass Fit” Hero WOD posted by CrossFit New England as part of their “24 Heroes in 24 Hours” fundraiser (aka: “24-Hour SEAL Team Challenge”) in October 2017, honoring fallen US Navy Seals. They modified it (and most of the other WODs for that event as team or partner workouts). </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Brian: 2am </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/Brian-300x300.jpg" alt="A man in a military uniform is standing next to a ladder with the name brian on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Background: </b> <span> U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak province, Afghanistan. </span> </p> </div> <div data-rss-type="text"> <p> <span> He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan. </span> </p> </div> <div data-rss-type="text"> <p> <span> This Hero WOD was first posted as the workout of the day on the CrossFit Main Site on Tuesday, May 15, 2012 (120515). </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Kevin: 3am </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/Kevin-300x300.jpg" alt="A picture of a soldier with the words kevin on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Background: </b> <span> Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL. </span> </p> </div> <div data-rss-type="text"> <p> <span> The “Kevin” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, August 24, 2014 (140824). </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Michael: 4am </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/Michael-300x300.jpg" alt="A man in a military uniform with the words ' michael ' on the bottom" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Background: </b> <span> In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on June 28 2005. </span> </p> </div> <div data-rss-type="text"> <p> <span> “Michael” was CrossFit’s second </span> <a href="https://wodwell.com/wods/?category=7"> <span> hero WOD </span> </a> <span> (after </span> <a href="http://wodwell.com/wod/j-t/"> <span> “J.T.” </span> </a> <span> ), posted on the CrossFit Main Site as the workout of the day for July 15, 2005 (050715). The post said: “With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.” </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Spehar: 5am </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/Spehar-300x300.jpg" alt="A man in a navy uniform is shown on a wodwell advertisement" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Background: </b> <span> Dedicated to U.S. Navy Special Warfare Operator Petty Officer 2nd Class (SEAL) Nicholas Spehar who died Aug. 6, 2011, in Wardak Province, Afghanistan, of wounds suffered when his helicopter was shot down. The 24-year-old, of St. Paul, Minnesota, was assigned to a West Coast-based Naval Special Warfare unit and served during Operation Enduring Freedom. Spehar is survived by his parents, Patrick and Annette; and siblings, Luke, Jacob and Lisa, and Marie Mielke. </span> </p> </div> <div data-rss-type="text"> <p> <span> The “Spehar” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Saturday, December 13, 2014 (141213). </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Collin: 6am </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/Collin-300x300.jpg" alt="A picture of a soldier with the words ' collin ' on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Background: </b> <span> Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, KY, assigned to a Navy SEAL team based out of Little Creek, VA, was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan. </span> </p> </div> <div data-rss-type="text"> <p> <span> He is survived by his fiancee Sarah Saunders, his parents Clay and Jean Thomas, and his sister Meghan Edwards. </span> </p> </div> <div data-rss-type="text"> <p> <span> The “Collin” Hero WOD was first posted on crossfit.com as the workout of the day for Sunday, November 21, 2010 (101121). </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Dietz: 7am </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/Danny-Dietz-231x300.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Background: </b> On a mountain high in the Hindu Kush of Afghanistan, in a deadly firefight with the Taliban, Navy SEAL Danny Dietz refused to quit, even though he had been hit four times. </p> </div> <div data-rss-type="text"> <p> Shot in the neck, he fell to the ground, but recovered to jam a new magazine onto his rifle. When ordered to fall back, he leaped off a precipice with the rest of his team, hit the ground, crawled to cover from incoming fire. Half-conscious and covered in blood, he was still providing covering fire for his team when he was struck by a fatal bullet. Ge died on June 28, 2005. </p> </div> <div data-rss-type="text"> <p> The steadfast determination that Dietz displayed in that long and brutal battle earned him the Navy Cross for valor and was evident more than a decade before, when the Littleton teen turned his life around after being kicked out of two high schools and landing in court three times. </p> </div> <h4> Nate: 8am </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/Nate-300x300.jpg" alt="A picture of a man with the word ' nate ' on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Background: </b> <span> In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4, 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. </span> </p> </div> <div data-rss-type="text"> <p> <span> It was Hardy’s fourth deployment in Iraq, according to his father, Stephen Hardy, a professor of kinesiology. His mother, Donna Hardy, is an administrative assistant in University of New Hampshire’s (UNH) psychology department. </span> </p> </div> <div data-rss-type="text"> <p> <span> Nate joined the Navy after graduating from highschool. “Our hearts go out to Steve and Donna Hardy, and their son, Ben, at this incredibly difficult time,” UNH President Mark Huddleston said in a statement. “We know it was Nate’s dream to become a U.S. Navy SEAL when he graduated from high school, and he pursued that dream and excelled at it. His death has stunned all who knew him, and all who know his parents, who both are so much a part of the UNH community.” </span> </p> </div> <div data-rss-type="text"> <p> <span> The “Nate” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, February 12, 2008 (080212). </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Marston: 9am </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/marston-300x300.jpg" alt="A poster of a man running with the name marston on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Background: </b> <span> Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife. </span> </p> </div> <div data-rss-type="text"> <p> <span> A GoFundMe fundraiser was created in William’s name with proceeds going to The 31Heroes Project </span> <a href="https://www.instagram.com/31heroes/"> <span> @31heroes </span> </a> <span> to help families of fallen soldiers (see also: “ </span> <a href="https://wodwell.com/wod/31-heroes/"> <span> 31 Heroes </span> </a> <span> ” WOD). </span> </p> </div> <div data-rss-type="text"> <p> <span> The “Marston” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Tuesday, September 27, 2016 ( </span> <a href="https://wodwell.com/wod/160927/"> <span> 160927 </span> </a> <span> ). Blake was a member at </span> <a href="http://www.crossfitrife.com/"> <span> CrossFit Rife </span> </a> <a href="https://www.instagram.com/crossfitrife/"> <span> @crossfitrife </span> </a> <span> (Virginia Beach, VA, USA). </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/24-heroes-in-24-hours-2020/"> 24 Heroes in 24 Hours: 2020 </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 18 Nov 2020 15:14:00 GMT http://www.prototypetraining.com/24-heroes-in-24-hours-2020/utm_sourcerssutm_mediumrssutm_campaign24-heroes-in-24-hours-2020 thumbnail http://www.prototypetraining.com/5-recipes-for-fall-veggies/utm_sourcerssutm_mediumrssutm_campaign5-recipes-for-fall-veggies 5 Recipes for Fall Veggies By: Sam Russo (Prototype Registered Dietician and Coach) Fall is in full swing and that means that all the wonderful fall vegetables are ready for harvest. You should be seeing more beets, carrots, and winter squash in your grocery store over the next few months. Each of these are delicious The post 5 Recipes for Fall Veggies appeared first on Prototype Training Systems. <h1> 5 Recipes for Fall Veggies </h1> <h4> By: Sam Russo (Prototype Registered Dietician and Coach) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/15940787_10100558387114995_7417249505576260388_n.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Fall is in full swing and that means that all the wonderful fall vegetables are ready for harvest. You should be seeing more beets, carrots, and winter squash in your grocery store over the next few months. Each of these are delicious and jam-packed with a wide variety of nutrients. Their peak season is short-lived, so here are some recipe ideas to make the most of the seasonal produce while you can! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The easiest recipe you’ll ever make! Preheat your oven to 450 </span> <span> o </span> <span> F. Wash brussels sprouts and cut each sprout in half. Place the cut sprouts on a baking sheet and drizzle liberally with olive oil. Sprinkle with salt, pepper, onion powder, and garlic powder. Mix well and pop the tray in the oven for 20 minutes. Remove and flip the sprouts, then bake for 20 more minutes. Once they are golden brown, serve as a side dish or a delicious snack! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Make the following spice mixture: 1 teaspoon salt, 1 teaspoon pepper, 1 teaspoon coriander, 1 teaspoon cumin, ½ teaspoon chili powder, ½ teaspoon paprika, ¼ teaspoon ginger, ¼ teaspoon cinnamon. Drizzle the carrots with olive oil, then sprinkle some of this spice mix on top (and save the extra for another time). Then, bake these the same way as the brussels sprouts!  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Peel butternut squash and chop into 1-2 inch pieces. Spread on a baking sheet, drizzle with olive oil/salt/pepper, and roast until golden brown. In the meantime, dice a medium carrot, 2 stalks of celery, and a medium onion and saute in a large pot. Season with garlic, salt and pepper, rosemary, and thyme, then add the squash to the pot. Add 2-3 cups of chicken or vegetable broth to the pot and blend with an immersion blender. If the soup is too thick, keep adding broth until it is the appropriate consistency. You can also make it creamier by adding a little heavy cream or coconut milk! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Dice sweet potato, parsnips, and turnips, then boil in water for 3-5 minutes, until they become tender. Meanwhile, dice an onion and cook in a pan until translucent. Add the root vegetables and seasonings of your choice to the pan and mix. Then, press the vegetables into one flat layer and cook, undisturbed, for 2 minutes. Stir and repeat 4-5 times, until vegetables begin to brown. Make a well in the center and crack an egg into the well. Cover and let the egg cook for 5-8 minutes, then enjoy! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Cut acorn squash in half lengthwise, scoop out the seeds, and roast in the oven (cut side up) for 35-40 minutes. Meanwhile, cook up your favorite grain – rice, quinoa, farro, barley, etc! While squash and grains are cooking, brown some sausage meat in a skillet, then add onions, celery, and diced apple. Season with thyme, allspice, nutmeg, salt, and pepper, then mix with the cooked grains. Spoon the mixture into the cooked squash and top with your favorite cheese, then bake for 10-15 more minutes, or until cheese browns. </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/5-recipes-for-fall-veggies/"> 5 Recipes for Fall Veggies </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 08 Nov 2020 21:46:00 GMT http://www.prototypetraining.com/5-recipes-for-fall-veggies/utm_sourcerssutm_mediumrssutm_campaign5-recipes-for-fall-veggies thumbnail http://www.prototypetraining.com/should-you-eat-before-your-workout/utm_sourcerssutm_mediumrssutm_campaignshould-you-eat-before-your-workout What to eat before you workout By: Jon Collette (Prototype Nutrition Coach) One of the most common questions we get at Prototype Nutrition is "what do I eat before after I workout?" In this blog post, we are going to cover ALL things related to nutrition before your workout and after your workout! We have The post Should you eat before your workout? appeared first on Prototype Training Systems. <h1> What to eat before you workout </h1> <h4> By: Jon Collette (Prototype Nutrition Coach) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/IMG_1350.jpg" alt="What to eat before a workout by prototype training systems" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> One of the most common questions we get at Prototype Nutrition is “what do I eat before after I workout?” In this blog post, we are going to cover ALL things related to nutrition before your workout and after your workout! </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> We have all had those days where we feel amazing during our workout and somewhere we feel absolutely drained. This is going to happen from time to time and it doesn’t always come down to purely what you put in your body. But for a lot of people, what we put in our bodies can make a world of difference as it relates to our energy AND to our performance. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> Below are the BIGGEST things that can either positively or negatively impact your training! </p> <p> </p> </div> <h4> What should you eat before you train? </h4> <div data-rss-type="text"> <p> </p> <p> The things that we should do throughout the day as well as before training is to make sure we are well hydrated, have plenty of amino acids in our body, and get a good night’s sleep. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> Additionally, when and what you eat before your workout depends on what time of the day you’re training at. Some people are early risers and like to work out before they start their day. For these people, you might get up at 4:30 AM and start your workout at 5 AM. For those folks that workout in the afternoon or have a reasonable amount of time between when they wake up and when they workout, they can put more into their bodies before their workout. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> The big thing for both these groups is you need to do is to make sure you are hydrated. Don’t drink a ton of water before you go to bed though, that will impact your sleep and cause you to wake up in the middle of the night. Remember, poor sleep = poor energy and less recovery. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> For the early morning people, it may be difficult to get a full meal in or it may be uncomfortable for you to eat then start exercising. So let’s talk about when and what we should specifically be eating and how it works! </p> <p> </p> </div> <h4> Protein timing </h4> <div data-rss-type="text"> <p> </p> <p> With protein, we are ideally consuming .8g-1g per pound of body weight and distributing that throughout the day fairly evenly. We can make this even simpler by just trying to focus on eating from a variety of sources in a relative portion size that meets your needs. <b> Timing pre/post-workout doesn’t matter as much if we are focused on getting our protein requirements throughout the day vs in just 1 or 2 feedings. </b> The reason why it’s important to have protein throughout the day is that we want to have those amino acids available for training, recovery, and to help us maintain/gain muscle. This is something we need outside of training just as much during! So don’t worry if you don’t have that protein shake immediately after your workout, the bigger component here is eating enough throughout the day. </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Carbohydrate timing pre/post-workout </h4> <div data-rss-type="text"> <p> </p> <p> Pre-workout (before your workout) you want a higher carbohydrate intake to make sure you have enough energy, topped off your glycogen stores (stored carbohydrates in the body), and have enough blood glucose to perform your best during your workout. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> Carbohydrates are your body’s main energy source and can help with performance especially on longer or higher intensity workouts. Your body stores carbohydrates as reserved energy for your hard intensive forms of exercise in the form of glycogen and this is why it’s also important to have some after you train. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> If you use your reserves in training you’ll want to make sure you feed yourself so you do well next training session as well! </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Less fat before training </h4> <div data-rss-type="text"> <p> </p> <p> Dietary Fat interferes with how quickly carbohydrates are processed in the bloodstream which is the main reason we eat carbs before training. If delayed, you might feel sluggish, can be intensive to digest, which can cause us to feel uncomfortable while training or nauseous. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> Have your fats with your meals and ideally, not before to train. You want your pre-workout carbohydrates to hit you so you feel alert and ready to train your best! We still want to get enough dietary fat in the day just not right before training. YOUR ENTIRE DAY SHOULDN’T BE LOW FAT, JUST BEFORE TRAINING. </p> <p> </p> </div> <h4> What should you eat and how much? </h4> <div data-rss-type="text"> <p> </p> <p> Depending on what time of day you train (morning/evening/night time) may determine your meal size because of how long you have to digest. If you train at 5 am you might want something smaller because you might not have the time to have a larger meal or simply not hungry. If you do eat right before your workout, <b> prioritize having some carbohydrates &amp; protein (if you haven’t had any protein in several hours) and minimize fat intake. </b> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Example meal ideas: Pre-workout </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> Early Morning examples: </b> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> Evening Examples: </b> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Hydration and Sleep </h4> <div data-rss-type="text"> <p> </p> <p> With any meal you have, it’s always a good idea to get into the habit of having a glass of water before you eat. It’s a fantastic idea to make sure you do this before you train! If you drink very little water throughout the day and drink a glass before training you’re still going to be dehydrated so best to do this throughout the day! The body is over 60% water so even being slightly dehydrated can impact your workout so prioritize this! </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> In a perfect world, everyone would get 7-9 hours of sleep but that’s not always the case especially if you have young kids! The big things if you aren’t getting enough sleep and getting more is in your control, is that sleep impacts our cognitive function and is so important for us to feel fully energized. We can have perfect nutrition but if we are getting 4-5 hours of sleep consistently, our performance is going to suffer. Do your best to get more if you can and you’ll feel even stronger in your workouts! </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> Summary </b> </p> <p> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/should-you-eat-before-your-workout/"> Should you eat before your workout? </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 05 Nov 2020 15:03:00 GMT http://www.prototypetraining.com/should-you-eat-before-your-workout/utm_sourcerssutm_mediumrssutm_campaignshould-you-eat-before-your-workout thumbnail http://www.prototypetraining.com/15735-2/utm_sourcerssutm_mediumrssutm_campaign15735-2 24 Heroes in 24 Hours Support Your Vet's By: Mike Collette (Owner of Prototype Training Systems) Last year around Veteran's Day, we participated in an event called TEAMWORK where we raised money for the Navy Seal Foundation by completing 24 Hero Workouts in 24 Hours. Every hour we honored a fallen Navy Seal that gave The post 24 Heroes in 24 Hours: Support Your Veterans appeared first on Prototype Training Systems. <h1> 24 Heroes in 24 Hours </h1> <h4> Support Your Vet’s </h4> <h4> By: Mike Collette (Owner of Prototype Training Systems) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/IMG_3579.png" alt="A poster for 24 in 24 workouts in 24 hours." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> Last year around Veteran’s Day, we participated in an event called TEAMWORK where we raised money for the Navy Seal Foundation by completing 24 <a href="https://wodwell.com/wods/category/hero-wods-workouts/?feeds=none&amp;sort=popular"> Hero Workouts </a> in 24 Hours. Every hour we honored a fallen Navy Seal that gave the ultimate sacrifice. </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> Honestly, I wasn’t sure if we were going to do this again this year because of COVID-19 and these uncertain times. But last Tuesday morning, after the 5 AM indoor class finished one of our members (you know who you are) came up to me and said “thank you, this is the most normal things have felt in a long time.” </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> Even though life isn’t back to what “normal” was 12 months ago, that statement really resonated with me. I thought, why can’t we do this? Why can’t we do something that was normal last year but in our new normal? I want you all to feel that same feeling again. </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> So I made a decision that we are going to do this. </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> It’s not going to be like it was, but we are going to get as close as possible keeping you all as safe as possible. </span> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> <span> Here are the details: </span> </b> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Lastly, I want you all to know that we greatly appreciate your participation in this. It not only means a lot to us and the community at Prototype, but it means a lot to those that you are honoring and helping by participating. </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> See you then! </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/15735-2/"> 24 Heroes in 24 Hours: Support Your Veterans </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 04 Nov 2020 22:28:00 GMT http://www.prototypetraining.com/15735-2/utm_sourcerssutm_mediumrssutm_campaign15735-2 thumbnail http://www.prototypetraining.com/introducing-our-prototype-covid-advisory-board/utm_sourcerssutm_mediumrssutm_campaignintroducing-our-prototype-covid-advisory-board Our COVID Advisory Board By: Mike Collette (Owner of Prototype Training Systems) The last 8 months have been for lack of a better word, crazy. Not only has it been crazy, but because of the different standards and regulations that are being advised by each state, it's challenging to sift through what truly are best The post Introducing our Prototype COVID Advisory Board appeared first on Prototype Training Systems. <h1> Our COVID Advisory Board </h1> <h4> By: Mike Collette (Owner of Prototype Training Systems) </h4> <div data-rss-type="text"> <p> The last 8 months have been for lack of a better word, crazy. Not only has it been crazy, but because of the different standards and regulations that are being advised by each state, it’s challenging to sift through what truly are best practices as it relates to COVID-related situations. </p> </div> <div data-rss-type="text"> <p> As a business owner in Massachusetts, we are strictly following the mandated guidelines set forth by Governor Charlie Baker and his staff. But even with these guidelines and recommendations, we still need to make decisions that are in the best interest of our community, members, and team as it relates to COVID-19. </p> </div> <div data-rss-type="text"> <p> <a href="https://prototypetraining.com/10-lessons-ive-learned-from-2020/"> My number 1 lesson that I have learned in 2020 </a> is to consult with people who are a lot smarter than me more often than ever. During these times, no one truly has it figured out and if you think you do, it all can change very quickly. That is why we have created our Prototype COVID Advisory Board. This idea was suggested to me by another person who is a lot smarter than I am to develop a board of people who are experts in the field of medicine to help advise on COVID-related situations at Prototype. </p> </div> <div data-rss-type="text"> <p> The group of individuals who are currently on this advisory board are all members at Prototype and are volunteering their time because they want to help. </p> </div> <div data-rss-type="text"> <p> The advisory boards’ counsel will be strictly for situations that arise related to COVID-19 exposure and to best keep our community safe. In the event that a situation arises, they will be notified to present their recommendation to handle a situation if needed. </p> </div> <div data-rss-type="text"> <p> This is one of the many things <a href="https://prototypetraining.com/what-we-are-doing-to-keep-you-safe/"> we are doing to keep you safe during these times! </a> </p> </div> <div data-rss-type="text"> <p> With that said, both myself and the whole team at Prototype would like to personally thank every person on the advisory board for volunteering. We greatly appreciate your insight and expertise as it relates to COVID-19 and we greatly appreciate you being part of this amazing community! </p> </div> <div data-rss-type="text"> <p> Below are the individuals currently on the board. If you or someone you know would like to volunteer your insight, please let us know, we would love to hear from you! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Anne Powell M.D </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/c5vl3zckdwfpqxsf4f14.jpg" alt="A woman in a lab coat is smiling in a hallway" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Anne Powell, M.D. graduated from Bowdoin College with a double major in English and Biochemistry.  From there, she went on to the University of Massa </span> chusetts Medical School and continued at UMass to complete a residency in Pediatrics.  Following residency, Anne received additional clinical training in Adolescent Medicine.  Currently, she is an Assistant Professor of Pediatrics at the University of Massachusetts Medical School and a clinical faculty member in the Division of Adolescent Medicine. Her clinical interests include caring for adolescents and young adults coping with eating disorders, adolescent contraception, and primary care for adolescents with chronic illness. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Dennis Paoloni M.D </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/91654448_2834794389941938_4439555725047365632_n.jpg" alt="Two men are posing for a picture in front of a large sign that says pga." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Dennis Paoloni, MD completed his residency and received his medical degree from UMASS. Dennis has been practicing for over 16 years, is board certified and is currently am Emergency affiliated with Harvard Medical Faculty Physicians, St Vincents Hospital in Worcester and Umass Medical Center. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Lillian Rich M.D </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/unnamed-265x300.jpg" alt="A woman with long dark hair is smiling for the camera." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Lillian Rich, MD received her undergraduate degree in Commerce and Engineering from Drexel University and after working in IT for several years decided to switch to a career in medicine.  She completed prerequisite coursework through the post-baccalaureate program at Harvard Extension School and received her medical degree from Jefferson Medical College of Thomas Jefferson University.  She completed two years of Orthopedic Surgery followed by three years of Emergency Medicine training at UMass in Worcester.  She is board certified in Emergency Medicine from the American College of Emergency Physicians. She began working in the Emergency Department at Health Alliance Hospital in Leominster in 2008 and has been working at Emerson Urgent Care in Hudson and Littleton since 2017. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Martha Theirl </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/41719_Q4_Branding-3403-Edit-1.37.23-PM.jpg" alt="A woman in a black jacket and white shirt is standing with her arms crossed and smiling." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Martha Theirl is a Doctor of Physical Therapy who graduated with honors from the University of St. Augustine for Health Sciences in San Diego, CA. She specializes in treating orthopedic injuries in athletes and crossfitters, and dysfunction of the jaw. Prior to becoming a PT, she worked in basic research on PTSD and depression at Harvard and MIT, and was a Biosafety officer at MIT where she oversaw the biological experiments of 50 laboratories. She has consulted with the Physical Therapy Association of Massachusetts (APTAMA) during the COVID-19 pandemic on breathing techniques are helpful for healthy lungs, and the transition of the orthopedic PT to a temporary inpatient PT should the need arise. She currently owns Q4 Physical Therapy, a mobile practice that meets her patients at their home, workplace, or gym. </span> </p> </div> <h4> Megan Kennelly </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/download.jpeg" alt="A woman in a white lab coat is smiling and wearing a cross necklace." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Megan Kennelly is a doctorally prepared Nurse Practitioner who graduated at the top of her class from UMass Medical School in 2018. She is currently working at UMass for the Department of Neurosurgery. One of her interests is in quality improvement where she enjoys improving the care delivered to patients and their families. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Nicole Moore (Pharm. D) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/unnamed-1-300x200.jpg" alt="A woman in a green tank top is standing in a gym with her arms crossed." title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Nicole is a registered pharmacist and graduated from Massachusetts college of pharmacy in 2010 with her PharmD. Since then, has been working at CVS pharmacy and currently is the pharmacy manager at the Athol, MA location. She has been a retail pharmacist her entire career. She specializes in medications, everything from ordinary prescription medications and controlled substances to over-the-counter medications and herbal products. She spends a lot of time counseling patients, making recommendations for them based on what symptoms they have, what other medications they are taking, and what other illnesses they might have. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Sabareesh Natarajan M.D </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/11/unnamed-2.jpg" alt="A bald man in a suit and white shirt is smiling for the camera." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Sabareesh Nataraja </span> <span> n is a Neurological Surgeon, affiliated with UMASS Memorial Medical Center. Sabareesh is one of the few neurosurgeons in this country who has triple expertise in open vascular, endovascular, and skull base surgery. He enjoys taking his patient through difficult problems and seeing them on the other side once the most complicated of procedures is done. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/introducing-our-prototype-covid-advisory-board/"> Introducing our Prototype COVID Advisory Board </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 03 Nov 2020 15:58:00 GMT http://www.prototypetraining.com/introducing-our-prototype-covid-advisory-board/utm_sourcerssutm_mediumrssutm_campaignintroducing-our-prototype-covid-advisory-board thumbnail http://www.prototypetraining.com/leftover-halloween-candy/utm_sourcerssutm_mediumrssutm_campaignleftover-halloween-candy Leftover Halloween Candy? Here's what to do with it! By: Sam Russo (Prototype Nutrition Coach and Registered Dietician) Halloween has just passed and it's one time a year where you get to dress up and veg out on sugar! Whether or not you and your family went trick-or-treating this year, there’s sure to be a The post Leftover Halloween Candy? appeared first on Prototype Training Systems. <h1> Leftover Halloween Candy? </h1> <h2> Here’s what to do with it! </h2> <h4> By: Sam Russo (Prototype Nutrition Coach and Registered Dietician) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/FullSizeRender.jpeg" alt="A picture of candy with the words leftover halloween candy" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Halloween has just passed and it’s one time a year where you get to dress up and veg out on sugar! Whether or not you and your family went trick-or-treating this year, there’s sure to be a surplus of candy in your household. And while we all would love to eat candy for breakfast, lunch, and dinner, it’s just not a good idea. So, here are a few ways to make use of that candy that don’t necessarily involve eating it all. </span> </p> </div> <h4> Play candy checkers </h4> <div data-rss-type="text"> <p> <span> If you have 12 pieces of two different types of candy, use them as checkers pieces. Skittles or M&amp;Ms make great pieces that can be tossed in the trash after a game, but if you have wrapped mini-sized pieces, they are great for snacking when you capture your opponent’s pieces.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Bake </h4> <div data-rss-type="text"> <p> <b> <span> Add chopped chocolates to your favorite cookie or brownie recipe for an easy family-friendly activity. If you’re feeling ambitious, there are hundreds of recipes for creative treats on the internet, all you need to do is a quick search. You can also try this chocolate pretzel treats to use up several different trick-or-treating snacks in one! </span> </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/pasted-image-0.png" alt="A bowl of pretzels covered in chocolate and m &amp; m 's" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> The Recipe: </b> </p> </div> <h4> Do a science experiment </h4> <div data-rss-type="text"> <p> <b> <span> Check out </span> <a href="https://www.weareteachers.com/halloween-candy-experiments/"> <span> this resource </span> </a> <span> with lesson plans for growing gummy bears, Skittles rainbows, dancing worms, and more! Or, let your kiddos create an experiment of their own! </span> </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Participate in a candy give-back or buy-back </h4> <div data-rss-type="text"> <p> <span> There are several programs that collect Halloween candy donations to send to troops overseas, all you need to do is figure out which one works best for you! Also, many dentist offices participate in a buy-back program, where they will pay you to bring in your leftover candy. </span> </p> </div> <h4> Toss it </h4> <div data-rss-type="text"> <p> <span> It is perfectly acceptable to throw candy away. Make it fun by playing a game of basketball, where the trash is your basket and the candy is your ball. </span> </p> </div> <div data-rss-type="text"> <p> <span> Of course, you can always enjoy your Halloween candy as is! Just be sure to enjoy everything in moderation. Happy Halloween! </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/leftover-halloween-candy/"> Leftover Halloween Candy? </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 30 Oct 2020 18:53:00 GMT http://www.prototypetraining.com/leftover-halloween-candy/utm_sourcerssutm_mediumrssutm_campaignleftover-halloween-candy thumbnail http://www.prototypetraining.com/not-exercising-at-the-gym-what-you-need-to-know/utm_sourcerssutm_mediumrssutm_campaignnot-exercising-at-the-gym-what-you-need-to-know Not Exercising at a Gym? What you need to know and what you need to do By: Mike Collette (Owner of Prototype Training Systems) It’s early November in Massachusetts and it’s starting to get cold. The days are shorter and nights are longer. The leaves are almost off the trees and the morning frost is The post Not exercising at the gym? What you need to know appeared first on Prototype Training Systems. <h1> Not Exercising at a Gym? </h1> <h2> What you need to know and what you need to do </h2> <h4> By: Mike Collette (Owner of Prototype Training Systems) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/Screenshot-2020-10-30-at-1.24.38-PM.jpeg" alt="A woman squatting on a yoga mat with the words &quot; not exercising at the gym what you need to know &quot;" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> It’s early November in Massachusetts and it’s starting to get cold. The days are shorter and nights are longer. The leaves are almost off the trees and the morning frost is making the ground a bit harder. That’s right, it’s the fall to winter transition in New England. Prior to COVID-19, this was a time where sports were at their peak, the holiday season joy was almost palpable and people were starting to plan their winter weekend getaways to their favorite ski lodge.  </span> </p> </div> <div data-rss-type="text"> <p> <span> In our new normal, things have changed quite a bit. There is a fear in the air. As the weather gets colder, that means people will more than likely be indoors more than they were in the last few months. </span> </p> </div> <div data-rss-type="text"> <p> <span> Similar to the feeling in early March (when quarantine began), the cold weather is affecting people more than it normally would. For many people, they became more active than they were before the COVID-19 pandemic.  </span> </p> </div> <div data-rss-type="text"> <p> <span> The difference between now and March is that the warm weather and the ability to be more active outside is fading away vs. emerging. As we are now confined inside, the motivation to exercise on your own or in your own space becomes more of a challenge. </span> </p> </div> <div data-rss-type="text"> <p> <span> If you’re someone who isn’t planning on working out indoors at a gym OR is waiting to see how things transpire, I want to tell you exactly what you need to do to make the next few months (or weeks) as successful as possible. Below are 4 key points with action steps that if you follow, you will see amazing results! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I can’t stress how important physical exercise is now more than ever. </span> <a href="https://www.mayoclinicproceedings.org/action/showPdf?pii=S0025-6196%2820%2931130-7"> <span> In a recent study titled </span> <span> “Maximal Exercise Capacity is Inversely Related to Hospitalization Secondary to Coronavirus Disease 2019” by Clinton et al. </span> </a> <span> they aimed to investigate the relationship between maximal exercise capacity measured before severe acute respiratory syndrome coronavirus 2 (SARS-CoV-2) infection and hospitalization due to coronavirus disease 2019 (COVID-19). What they found was data further supporting the important relationship between cardiorespiratory fitness and health outcomes. The major point that was found was that people who were infected and had greater cardio were found to have less severe infections, shorter hospital stays, and were less likely to be on ventilation.  </span> </p> </div> <div data-rss-type="text"> <p> <span> So when you’re at home and you don’t feel like exercising or you aren’t motivated, you need to remember that your fitness level can be a major differentiator during this time of your life. This may be the major motivator you need to stick with it during these times. </span> </p> </div> <div data-rss-type="text"> <p> <b> Action: </b> <span> Create a reminder, put a picture on the home screen of your phone, put a post-it note up on your mirror… set some sort of reminder for yourself for what your motivation is! Why do you need this? Why do you need to exercise? Those constant reminders are imperative to success. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As the saying goes “A goal without a plan is just a wish”. The best way (in my opinion) to think about your goals is to define what success looks like for you over the next X amount of months. If you plan on training at home for the next month, 3 months, 6 months or more, by the end of that time what would you consider success for yourself? What would make you happy if you achieved it in that set amount of time?  </span> </p> </div> <div data-rss-type="text"> <p> <span> The longer you go the bigger the goal can be. The shorter the time frame, the shorter and more attainable goals you should create.  </span> </p> </div> <div data-rss-type="text"> <p> <span> Lastly, goals don’t need to be called goals because at the end of the day, a goal means that it has an ending. So if that word causes stress, change your mindset to setting MILESTONES for yourself. </span> </p> </div> <div data-rss-type="text"> <p> <b> Action: </b> <span> Look into the future and define success. What does it look like? It could be working out 5 days a week and not missing a workout for 90 days. Pick something that you will be proud of! And always remember that goals and milestones can change, as long as you pivot and continue to move towards your next goal or milestone. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The next step (and that might be now) is you need to have a structured plan that will either keep you in the shape that you are currently in or will work to improve your overall fitness.  </span> </p> </div> <div data-rss-type="text"> <p> <span> I would advise that having a structured physical activity (a workout) for a minimum of 30 minutes, 3-5 days per week on top of unstructured physical activity such as walking, yard work, hiking, etc. More specifically, this needs to be tailored to what your goals are and what you are looking to achieve. The majority of people that we have conversations with at Prototype are looking to lose weight, increase strength and energy, and get more fit. Regardless of what your goals are, consistency and adherence trump a perfect plan that isn’t executed. </span> </p> </div> <div data-rss-type="text"> <p> <span> So when I say “have a plan”, you need to create a calendar of what your workouts are going to be based on the equipment that you have, the goals you created, and the time that you have in your schedule. </span> </p> </div> <div data-rss-type="text"> <p> <span> At Prototype, we made this really easy during quarantine for people who were going at it by themselves by creating 30 days of home workouts. </span> <a href="https://drive.google.com/file/d/1_GlbCPPobRyuXFV_8D2dTnUD4jXleOtF/view?usp=sharing"> <span> You can re-download those here if you would like </span> </a> <span> OR you can scroll back through our </span> <a href="https://www.instagram.com/prototypetraining/?hl=en"> <span> Prototype Training Instagram page </span> </a> <span> as we posted 150 home workouts since starting in March. These were all workouts that could be done at home with minimal equipment that aligned with our CrossFit class programming. </span> </p> </div> <div data-rss-type="text"> <p> <span> If you need help with a more specific plan or don’t know where to start, talk to a coach to help you create a plan that works for you. </span> <a href="https://prototypetrainingappointment.as.me/?appointmentType=7306705"> <span> You can book a Free Goal Review session with a coach here if you need help! </span> </a> </p> </div> <div data-rss-type="text"> <p> <b> Action: </b> <span> Take out a piece of paper and write out your action plan. If you don’t use our workouts or advice from a Coach, create your first week of workouts and training. Put a day and time to every workout that you do. Make sure the training that you’re doing is tailored to your needs, schedule, and goals/milestones that you put in place. As an example, if a goal of yours was to hold an unassisted handstand, then there should be structured skill work and accessory work built into your week to help you accomplish this! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Once your motivation is in place, your goal/milestones are identified and your training plan is created, you need to make sure you’re being held accountable to get it all done. The biggest reason why someone hires a personal trainer or a coach isn’t purely for their knowledge or expertise, or the fancy equipment they might have, or even the results that they will get. The biggest reason why someone hires a personal trainer or a coach is to hold them accountable. If you’re going at it on your own this winter it will be on you to hold yourself accountable for getting your training in. </span> </p> </div> <div data-rss-type="text"> <p> <span> The easiest way to do this is to have a support system or other people that you can lean on to make sure you’re doing the things you need to be doing. The best option at home could be a relative or a spouse that you recruit to do your workouts with you (we call these people “account-a-bil-a-buddies”!). If that isn’t an option, you will need to rely purely on your motivation around your goals to hold yourself accountable. </span> </p> </div> <div data-rss-type="text"> <p> <b> Action: </b> <span> If you haven’t yet, write out your goals on a piece of paper (it could be on the same piece of paper you started writing out your plan) or a post-it note. Put that note somewhere where you can see it (like in step 1) everyday like on the mirror or your fridge. Then, I want you to create reminders on your phone every day so you’re reminded that you need to train. Lastly, I want you to workout at the same time every day. This will create a structured routine that will eventually become a consistent habit. Once something is a habit, it’s a lot harder to stop! </span> </p> </div> <div data-rss-type="text"> <p> <span> If you’re used to working with a coach in a group setting or a trainer in a 1-1 setting, going in at it alone can be challenging but there are always other options. If you find yourself not able to stick with your plan or need accountability, we are here to help. </span> </p> </div> <div data-rss-type="text"> <p> <span> More than 15% of our members are moving or have moved to purely a virtual model, whether they are taking virtual classes, working 1-1 with a coach virtually, or receiving virtual coaching and programming. If the virtual class or 1-1 session model isn’t for you but you want a plan and need to be held accountable, our virtual coaching and programming option has been incredibly successful in helping people just like you crush their goals! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Just remember, we are always here to help #PrototypeFamily </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/not-exercising-at-the-gym-what-you-need-to-know/"> Not exercising at the gym? What you need to know </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 30 Oct 2020 15:10:00 GMT http://www.prototypetraining.com/not-exercising-at-the-gym-what-you-need-to-know/utm_sourcerssutm_mediumrssutm_campaignnot-exercising-at-the-gym-what-you-need-to-know thumbnail http://www.prototypetraining.com/what-we-are-doing-to-keep-you-safe/utm_sourcerssutm_mediumrssutm_campaignwhat-we-are-doing-to-keep-you-safe What We Are Doing To Keep You Safe By: Michael Collette (Owner of Prototype Training Systems) As we move into the next phase of indoor training at Prototype, it's important to us to continue to communicate everything we are doing to keep you (our Prototype family) as safe as possible. As of Monday, November 9th, The post What We Are Doing To Keep You Safe appeared first on Prototype Training Systems. <h1> What We Are Doing To Keep You Safe </h1> <h4> By: Michael Collette (Owner of Prototype Training Systems) </h4> <div data-rss-type="text"> <p> As we move into the next phase of indoor training at Prototype, it’s important to us to continue to communicate everything we are doing to keep you (our Prototype family) as safe as possible. As of Monday, November 9th, all of our classes and training will be fully indoors. As the weather is getting colder here in Massachusetts, our outdoor training needs to be brought inside. </p> </div> <div data-rss-type="text"> <p> Below is a comprehensive list of all the things that we are doing, have done, and will continue to do to keep you safe. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/IMG_2953.jpeg" alt="A gym floor with arrows pointing in opposite directions" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/IMG_2961.jpeg" alt="A white arrow points to the right in a gym" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/IMG_2950-scaled.jpeg" alt="A poster on a wall that says `` wash your hands ''." title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/IMG_2951.jpeg" alt="A bathroom door with a sign that says shower on it" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/IMG_2957.jpeg" alt="A counter in a gym with a computer and a bottle of hand sanitizer on it." title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/IMG_2959.jpeg" alt="A yellow fan is sitting in front of a window" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/IMG_2958.jpeg" alt="A white air purifier is sitting on a counter in a room." title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/IMG_2955.jpeg" alt="A man is sitting on a rowing machine in a gym behind a clear barrier." title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/IMG_2952-scaled.jpeg" alt="A hand sanitizer dispenser with a sign that says safety first" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/IMG_2963.jpeg" alt="A sign on a desk that says temperature check station" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/IMG_2957-1.jpeg" alt="A counter in a gym with a computer and a bottle of hand sanitizer on it." title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/IMG_2952-1-scaled.jpeg" alt="A hand sanitizer dispenser with a sign that says safety first" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/IMG_2956.jpeg" alt="A bottle of hand sanitizer sits on a table next to a hand sanitizer dispenser" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/IMG_2960.jpeg" alt="A gym with the word prototype painted on the wall" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/IMG_2964-1.png" alt="A phone screen shows the time of 12:00 pm and 3:30 pm" title=""/> <span> </span> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/IMG_5215.jpg" alt="A collage of photos of a man , woman , and child." title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Again it’s important to us to keep you updated on all that we are doing, all that we have done, and all that we will continue to do. There is much more to come and we are all in this together. We appreciate your continued support and we are so grateful to be able to continue to serve you and help you all towards your fitness goals! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/what-we-are-doing-to-keep-you-safe/"> What We Are Doing To Keep You Safe </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 29 Oct 2020 17:52:00 GMT http://www.prototypetraining.com/what-we-are-doing-to-keep-you-safe/utm_sourcerssutm_mediumrssutm_campaignwhat-we-are-doing-to-keep-you-safe thumbnail http://www.prototypetraining.com/10-lessons-ive-learned-from-2020/utm_sourcerssutm_mediumrssutm_campaign10-lessons-ive-learned-from-2020 10 Lessons I've learned from 2020 By: Mike Collette (Owner of Prototype Training Systems) “Everyone has a plan until they get punched in the mouth”-Mike Tyson   When 2020 started, I (probably like you) was excited for what the new year had in store. I personally just finished a business separation and I was more The post 10 Lessons I’ve learned from 2020 appeared first on Prototype Training Systems. <h1> 10 Lessons I’ve learned from 2020 </h1> <h4> By: Mike Collette (Owner of Prototype Training Systems) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/FullSizeRender-2.jpeg" alt="A poster that says 10 lessons i learned in 2020 prototype" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <em> <b> “Everyone has a plan until they get punched in the mouth”-Mike Tyson </b> </em> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> When 2020 started, I (probably like you) was excited for what the new year had in store. I personally just finished a business separation and I was more motivated than ever to take back control of Prototype and lead our team towards our vision. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> But when COVID hit here in the US, cases started to spread and we needed to go into a mandatory quarantine. My vision for what 2020 could have been started to change. The uneasiness of uncertainty and what lied ahead was and still is, incredibly overwhelming. I believe we all can relate. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> On Monday, March 16th we made an announcement to our community that we were closing the physical doors at Prototype. This came before the mandatory business closures and quarantine here in Massachusetts. So when I got home that day, I sat in my car for what felt like an hour (but it was probably 5 minutes) and I repeatedly said to myself “Are you ready to lead?” It sounds weird, but I said it over and over again until I said, literally out loud, “I’m ready to lead”. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> After that moment, this strange rush of excitement (which may have been fear) came over me and I knew we were going to do everything in our power to continue to help others. This rush of confidence felt eerily similar to the moment when we opened Prototype in 2012. The difference? Back in 2012, I was a 24-year-old ignorant kid who didn’t understand what failure meant, so it wasn’t an option. In 2020, I very much understand what’s on the line, but failure still isn’t an option. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> 2020 has taught me a lot of lessons up to this point and I wanted to share my top 10 with you.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Lesson 1 </h4> <div data-rss-type="text"> <p> <span> Pivot fast. In a time where accuracy is really important, speed is equally important. Typically, when you move fast, you’re less accurate, but in these times, there literally is no time for that. In order to survive, you need to solve problems quickly, you need to make decisions quickly and you need to consult with people who are a lot smarter than you more often than ever. </span> </p> </div> <h4> Lesson 2 </h4> <div data-rss-type="text"> <p> <span> Communicate more than you ever have. Be so annoying that people can’t help but read what you write or listen to what you say. Everything needs to be communicated clearly and thoroughly. Use every mode of communication possible and do it more often than you think is necessary. It never hurts. The people that don’t want to hear you, might not be the people you want to talk to. </span> </p> </div> <h4> Lesson 3 </h4> <div data-rss-type="text"> <p> <span> Decision fatigue is a real thing but the hardest decisions tend to be the easiest if you have a strong set of values. We have had and still have to make a lot of difficult decisions. Not everyone has or will agree with them, but if you have a strong set of core values and principles, those decisions become a lot easier to make. </span> </p> </div> <h4> Lesson 4 </h4> <div data-rss-type="text"> <p> <span> Having a strong support system of like-minded people makes things easier. Find people that you trust so you can vent and can let things off your chest. Sometimes you need a shoulder to lean on and that’s ok, even if it’s a shoulder to cry on. </span> </p> </div> <h4> Lesson 5 </h4> <div data-rss-type="text"> <p> <span> Don’t be afraid to be wrong because you’re not always going to be right.  </span> </p> </div> <h4> Lesson 6 </h4> <div data-rss-type="text"> <p> <span> Apologize a lot because you’re probably going to make the wrong decision and that’s ok as long as you make a decision. </span> </p> </div> <h4> Lesson 7 </h4> <div data-rss-type="text"> <p> <span> Confidence is everything and it may even be our biggest asset. Every day I repeat a mantra I came up with which is: “I’m confident I’m getting more confident”. It may sound silly but your brain can be your biggest limiting factor, sometimes you need to trick it. </span> </p> </div> <h4> Lesson 8 </h4> <div data-rss-type="text"> <p> <span> Stick to a routine, no matter what. Consistency doesn’t need to be altered by things that are out of your control.  </span> </p> </div> <h4> Lesson 9 </h4> <div data-rss-type="text"> <p> <span> Forgiveness is important. We all say and do things that might not be true representations of ourselves when we are under stress. Recognize that and be willing to forgive and be open to forgiving yourself.  </span> </p> </div> <h4> Lesson 10 </h4> <div data-rss-type="text"> <p> <span> Relationships are everything. Even in the darkest hours and during the most uncertain times, those that trust you and those that are closest to you will support you. These people mean everything to me. </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/10-lessons-ive-learned-from-2020/"> 10 Lessons I’ve learned from 2020 </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 27 Oct 2020 18:26:00 GMT http://www.prototypetraining.com/10-lessons-ive-learned-from-2020/utm_sourcerssutm_mediumrssutm_campaign10-lessons-ive-learned-from-2020 thumbnail http://www.prototypetraining.com/always-overeating-its-time-to-stop/utm_sourcerssutm_mediumrssutm_campaignalways-overeating-its-time-to-stop 7 ways to stop overeating By: Jon Collette (Prototype Nutrition Coach) Are you constantly overeating? Always feeling way too full and overindulging on the weekends? In this blog post, we will cover 7 ways to help you with this! You may have heard the phrase mindful eating before but what exactly does that mean and The post Always overeating? It’s time to stop appeared first on Prototype Training Systems. <h1> 7 ways to stop overeating </h1> <h4> By: Jon Collette (Prototype Nutrition Coach) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/image.jpg" alt="A woman is sitting on a couch with a plate of food in front of her and the words 7 ways not to over eat prototype" title=""/> <span> </span> </div> <h4> Are you constantly overeating? Always feeling way too full and overindulging on the weekends? In this blog post, we will cover 7 ways to help you with this! </h4> <div data-rss-type="text"> <p> </p> <p> You may have heard the phrase <em> <b> mindful eating </b> </em> before but what exactly does that mean and why is it important to practice? </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> To start, let’s start by defining what mindful eating is: </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> Mindful is… </b> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <em> 1. to be conscious or aware </em> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <em> 2. Focusing one’s awareness on the present moment </em> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> Mindful eating is simply defined as being more conscious and aware of what you’re eating in the present moment. This is also used as a form of meditation and therapy when trying to change specific behaviors. </p> <p> </p> </div> <div data-rss-type="text"> <p> In order to stop or prevent overeating, we need to pivot our eating habits from what they are to a more mindful approach. </p> </div> <div data-rss-type="text"> <p> </p> <p> Below I have outlined 7 strategies to help you not only become a mindful eater BUT, to prevent overeating as well. </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> Just like anything, if you focus on too many things at once you’re no longer focusing on anything. Being mindful of your eating should start by simply trying to <b> <em> slow down </em> </b> . Eat slower, chew more, and be present during your meal. An easy tip here is to literally count your bites, then, 4-5x that! </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> It’s really difficult to be mindful of your eating if your focus is elsewhere. Try not to eat while looking at screens, scrolling through social media, reading a book, etc. Practice just being present. An easy tip here is to put your phone on the charger and out of sight while you eat OR eat at the table with your family with the TV off. It seems so simple, but it might be a big change in your habits! </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> This aligns with point #1 as it forces you to slow down, be in tune with how you’re feeling and allows you to fully process your bite before taking your next. Not only is this a good way to be aware of how much you’re eating but also can help with good digestion. An easy tip here is to think of your eating like an interval workout. Pick up the fork, take a bite, and put it down to rest, then repeat for 1000 rounds! </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> This is simply tuning into what you are feeling. Give yourself permission and eat what you feel you need at the time BUT do it mindfully! Whether you want a snack that is sweet or something salty, have it, but follow the other points in this post! An easy tip here is to log and track your nutrition. This will give you even more permission to have those treats but to stay in the confines of your total macros for the day. </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> This is so important to eating mindfully and dialing in your nutrition. Will I still be hungry? Will I be really full? Will this help me with my workout? How will my stomach feel? Ask yourself these questions and learn from your experiences. An easy tip here is to listen to your body after you overindulge or after you have a dense calorie food (like ice cream or candy). Let yourself be part of this experiment. Write down how you feel afterward in a journal so you can remind yourself that you don’t want to feel like that again! </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> After eating a meal we don’t want to feel like we need to unbuckle our belts and sit for a minute. We all know that feeling… like after your 3rd Thanksgiving meal! We want to eat so we are feeling satisfied, not hungry nor extremely full. This is sometimes difficult to do with highly processed foods so be mindful of your food quality as well. An easy tip here is to set a timer after you eat 80% of the food that you took for yourself. Wait 10-15 minutes and see if your brain has caught up to your body! </p> <p> </p> </div> <h4>      7. Give your plate some color! </h4> <div data-rss-type="text"> <p> </p> <p> We want to be mindful of the quantity we are eating but we also want to be aware of what quality of foods we are eating! Making your plate colorful refers to adding more fruits &amp; veggies to your meals. Remember that fruits and veggies (raw are the best) has a TON of fiber in them. Fiber helps us feel fuller, faster. It’s really hard to overeat on fruits and veggies… like really hard. We will often overeat on starchy foods, processed foods, or higher calorie proteins like beef. An easy tip here is to actively remind yourself that with each meal you have, you need to have some color on your plate. Put reminders on your phone or plan out your meals for the week by starting with what fruit or veggie you are going to eat with your meal. We often create our meals around the main food (the protein), flip the script, and do it the other way! </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> In summary, mindful eating is a skill that takes practice. Leverage the tips and strategies that I provided for you in this post. Even applying one of these can help you go a long way! </p> <p> </p> </div> <h4> Found this helpful but still want help? Book a FREE Nutrition Consultation with one of our Prototype Nutrition Coaches. Use the link here! </h4> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/always-overeating-its-time-to-stop/"> Always overeating? It’s time to stop </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 27 Oct 2020 15:51:00 GMT http://www.prototypetraining.com/always-overeating-its-time-to-stop/utm_sourcerssutm_mediumrssutm_campaignalways-overeating-its-time-to-stop thumbnail http://www.prototypetraining.com/changed-your-goals/utm_sourcerssutm_mediumrssutm_campaignchanged-your-goals Changed your goals? That’s ok, you can! By: Mike Collette (Owner of Prototype Training Systems) It’s Thanksgiving 2019. Every Thanksgiving at Prototype, we honor Michael Murphy by completing “Murph”. The workout starts with a 1-mile run, followed by 100 Pull-ups, 200 Push-ups, 300 Air Squats, and another 1-mile run.    My feet are still hurting The post Changed your goals? appeared first on Prototype Training Systems. <h1> Changed your goals? That’s ok, you can! </h1> <h4> By: Mike Collette (Owner of Prototype Training Systems) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/FullSizeRender-1-1.jpeg" alt="A notepad with goals written on it sits on a desk next to a cup of coffee" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> It’s Thanksgiving 2019. Every Thanksgiving at Prototype, we honor Michael Murphy by completing </span> <a href="https://prototypetraining.com/memorial-day-murph-prep-strategy-and-how-to-pr/"> <span> “Murph”. The workout starts with a 1-mile run, followed by 100 Pull-ups, 200 Push-ups, 300 Air Squats, and another 1-mile run </span> </a> <span> .  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> My feet are still hurting from completing our Veterans Day 24 heroes in 24 hours workout (where I did a Hero WOD every hour for 24 hours). I decided this year I’m going to row 2000m instead of the 1-mile run. I look at my previous times (I’ve never done this workout with a row before) and I start to set a target time I want to complete it in.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> “Ok, 35 minutes, you can do this!” I thought to myself. The workout begins, everything is still feeling beat up from the 24 heroes workouts. I’m 20 minutes in and I think to myself “Mike, 35 minutes isn’t happening. New goal… 40 minutes”. I finished at 40:16. I wasn’t disappointed or upset, I was actually thrilled! I didn’t hurt more than when I began and I actually felt better after I finished than when I started. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Did I hit my goal? No. </span> </p> </div> <div data-rss-type="text"> <p> <span> <br/> </span> <span> Did my goal change? Yes. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Is that ok? 100%. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Every day you should have a goal(s), not just in every workout you tackle. If there is one thing that the most successful people in the world have in common (beyond wealth or fame) is that they set goals for themselves on a daily basis. </span> </p> </div> <div data-rss-type="text"> <p> <span> <br/> </span> <span> As Tony Robbins said “setting goals is the first step in turning the invisible into the visible”. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The short story I shared with you above has nothing to do with accomplishing a goal. No one ever accomplishes every goal they set out right away, that’s unrealistic. That is why failure is so important. Failure allows us to learn, reestablish a plan, and progress to get there. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The story above is about a mindset.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> One of my biggest beliefs is if you’re going to do something, you need to set an expectation for yourself to be held accountable. That expectation can be in the form of a goal or it can be a milestone that sets up your next milestone or long-term goal. Is it ok if your goals change? Yes. Is it important that you reassess and set a new standard for yourself? Absolutely. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As Mike Tyson famously said, “Everyone has a plan until they get punched in the mouth”. The moral of this blog post: Plans change. Goals change. Move on, reassess and reestablish. The key, REESTABLISH. </span> </p> </div> <div data-rss-type="text"> <p> <span> A lot of people are afraid to set goals because they fear failing. If this is how you feel, think about this quote  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I want to share with you 3 actionable things you can do that can help you move the needle forward to achieving the things you want to do. I talk a little bit about them above, but in more depth below: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> At the beginning of every week, I create a list of the Top 5 things I want to accomplish by the end of the week. I learned from </span> <a href="https://www.cameronherold.com/time-management/turn-lists-into-a-top-5/"> <span> Cameron Herold </span> </a> <span> that creating a Top 5 list helps create focus and holds you accountable for getting those things done. Imagine if you got 5 BIG THINGS DONE every week? That’s roughly 260 things you’ve completed in a year. Crazy when you think about that productivity hack! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> Task: Create a list of the Top 5 things you want to achieve every Sunday night or Monday morning to set up your week. </i> </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> <br/> </span> <a href="https://prototypetraining.com/stopping-is-easy-starting-is-not/"> <span> I’ve written about what the Minimum Effective Dose (MED) </span> </a> <span> is in the past but it’s essentially the smallest dose that will produce the desired outcome.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As it relates to setting goals, traction AND action are two of the biggest components to getting started. As John Wooden said, “the most important key to achieving success is to decide upon your goal and launch, get started, take action and move”. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Action means starting. Traction is the momentum that is created from taking action. When it comes to being successful with any goal, we need momentum to carry us. So when things happen outside our control (pandemic, quarantine, your kid is sick, a giant tree limb falls on your car…) we need to have something that will keep our mind moving us forward.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So every day you should have a minimum effective dose.  This needs to be something you absolutely need to get done to feel like you’ve been productive. That could be getting a workout in or writing a blog post. At the end of the day, regardless of how your day went, if you got this one thing done, you can at least lean on that success. </span> <a href="https://prototypetraining.com/habits-streaks-and-cold-showers/"> <span> I did this with my goal of taking a cold shower every day at the beginning of the year. Read about it here! </span> </a> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> Task: Establish your bottom line so you keep the momentum going on your mindset. </i> </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> When we need focus and want to be successful we need a routine.  Whatever it is, you need to have one. When it comes to goal achievement, randomness and a lack of a plan isn’t the proven track that so many others have taken. I’ve talked about the book </span> <a href="https://miraclemorning.com/"> <span> The Morning Miracle </span> </a> <span> and how having a system or routine in the morning can put you on the absolute best path to success. I even created a template that you can follow (See image below). So why is a morning routine so important? Why does everyone talk about this?  Below are a few things this will do for you: </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/Screen-Shot-2020-10-27-at-7.26.37-AM.png" alt="A blackboard with a list of daily morning savers on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> What if you’re not a morning person or you’re not disciplined? Well as Jim Rohn said, “Success is a few simple disciplines, practiced every day; while failure is simply a few errors in judgment, repeated every day.” At the end of the day, creating a morning routine is about discipline. It doesn’t mean you need to be up at 4 AM or even 5 AM, but it’s a routine that sets the stage for the production you’re going to have for the rest of your day. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Task: Utilize the Morning SAVERS to create a 30-minute routine to begin your morning. </b> </p> </div> <h4> To summarize: </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <a href="https://prototypetraining.com/motivation-hack/"> <span> Need help getting motivated? Here are some hacks to help you! </span> </a> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Need more help? Want to talk to a coach? Use this link below to schedule a FREE NO SWEAT INTRO SESSION so we can help you today! </h4> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/changed-your-goals/"> Changed your goals? </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 26 Oct 2020 13:42:00 GMT http://www.prototypetraining.com/changed-your-goals/utm_sourcerssutm_mediumrssutm_campaignchanged-your-goals thumbnail http://www.prototypetraining.com/is-what-youre-reading-true/utm_sourcerssutm_mediumrssutm_campaignis-what-youre-reading-true Is what you're reading true? By: Sam Russo (Prototype Registered Dietician) As a teacher, I once had the conversation that “no, TikTok is not a reliable source for the endangered species project”. For real. While there are some great content creators on TikTok, Instagram, Twitter, etc. that provide reliable and factual information, there is also The post Is what you’re reading true? appeared first on Prototype Training Systems. <h1> Is what you’re reading true? </h1> <h4> By: Sam Russo (Prototype Registered Dietician) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/15940787_10100558387114995_7417249505576260388_n.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> As a teacher, I once had the conversation that “no, TikTok is not a reliable source for the endangered species project”. For real. While there are some great content creators on TikTok, Instagram, Twitter, etc. that provide reliable and factual information, there is also a lot of misinformation that gets spread via social media channels. If you’re on the hunt for a few informational Instagram accounts, check my </span> <a href="https://prototypetraining.com/wp-admin/post.php?post=15657&amp;action=edit"> <span> blog post </span> </a> <span> from last week! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So, the all-important question – how do you know that the information you’re getting is reliable? Whether it’s on social media or through a quick google search, here are a few ways to make sure that the health-related information you’re receiving is based on scientific facts. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you’ve done these four things and the source hits every one of them – great! You’ve probably a reliable source of health information. Keep in mind that these aren’t the only things you should be looking for, but they are a great start to vetting your sources. The more frequently you do this, the easier it will be to quickly determine if your information is reliable, and the more quickly you’ll be able to apply it to things outside of the health industry. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> And, as an aside – please share this with your children! They are exposed to so much at such an early age. You want to be sure they are able to make these distinctions even when you’re not around to monitor everything they see on the internet! </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/is-what-youre-reading-true/"> Is what you’re reading true? </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 22 Oct 2020 21:49:00 GMT http://www.prototypetraining.com/is-what-youre-reading-true/utm_sourcerssutm_mediumrssutm_campaignis-what-youre-reading-true thumbnail http://www.prototypetraining.com/need-a-new-account-to-follow/utm_sourcerssutm_mediumrssutm_campaignneed-a-new-account-to-follow Looking for a good account to follow? By: Sam Russo (Prototype Registered Dietician) There’s so much information on the internet that it can be a challenge to determine what comes from a reputable source. So, I wanted to highlight my absolute favorite Instagram pages (aside from Prototype and related accounts, of course!) that provide excellent The post Need a new account to follow? appeared first on Prototype Training Systems. <h1> Looking for a good account to follow? </h1> <h4> By: Sam Russo (Prototype Registered Dietician) </h4> <div data-rss-type="text"> <p> <span> There’s so much information on the internet that it can be a challenge to determine what comes from a reputable source. So, I wanted to highlight my absolute favorite Instagram pages (aside from Prototype and related accounts, of course!) that provide excellent information with regards to fitness and nutrition. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Favorite Nutrition Instagram: @caitsplate </b> </p> </div> <div data-rss-type="text"> <p> <span> Run by a non-diet Registered Dietitian (Caitlyn), this account features a plethora of meal ideas. Caitlyn also has a blog, where she shares her recipes. Everything on her page looks absolutely delicious, and I have loved every single one of her recipes that I’ve made thus far! As an added bonus, she shares tips and tricks for parents, as her toddler and newborn often make appearances in her stories. </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/unnamed-1.jpg" alt="A collage of pictures of food on a cell phone." title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Favorite Fitness Instagram: @achievefitnessboston </b> </p> </div> <div data-rss-type="text"> <p> <span> This account is run by a husband and wife team (Jason and Lauren) that has been in the industry for over a decade. They believe in positivity and inclusivity – and it shows! Their page oozes happiness, which makes it inviting, but they also provide excellent information. Often you’ll see tips on how to scale movements, improve your lifts, or build an at-home workout. Jason and Lauren know their stuff! And to make it more fun, their toddler and dog make frequent appearances. </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/unnamed.jpg" alt="A collage of photos of people doing exercises on a cell phone." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Favorite CrossFit Instagram: @whiteboard_daily </b> </p> </div> <div data-rss-type="text"> <p> <span> A unique take on coaching cues, this account features whiteboard stick figures drawn by Karl, a CrossFit Level 2 Trainer who has a degree in Kinesiology. He breaks down common CrossFit moves into simplistic drawings, which are accompanied by cues to help improve your form. If you’ve heard me say “don’t spill your fishbowl” during med ball clean, this account is where it comes from! </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/Adjustments.plist_.jpg" alt="A collage of drawings on a whiteboard on a phone." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> These are my top three, but they most certainly are not the only educational Instagrams out there. You’ll be able to find many wonderful sources of information to improve your fitness and nutrition. Just make sure you’re vetting the sources to make sure you are </span> <span> getting accurate and reliable information </span> <span> – more to come on that next week! </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/need-a-new-account-to-follow/"> Need a new account to follow? </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 22 Oct 2020 21:30:00 GMT http://www.prototypetraining.com/need-a-new-account-to-follow/utm_sourcerssutm_mediumrssutm_campaignneed-a-new-account-to-follow thumbnail http://www.prototypetraining.com/welcome-andy-vassor-to-the-prototype-team/utm_sourcerssutm_mediumrssutm_campaignwelcome-andy-vassor-to-the-prototype-team Please welcome our newest team member: Andy Vassor Our vision at Prototype Training Systems is to create the greatest relationship business and to build an amazing human development culture for our team members. Since Prototype’s inception in 2012, we have lived each day by our core values and one of those is growth. From the The post Welcome Andy Vassor to the Prototype Team! appeared first on Prototype Training Systems. <h1> Please welcome our newest team member: Andy Vassor </h1> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/104489657_10222933246024178_6505818895896235120_o.jpg" alt="A group of people are posing for a picture on the beach." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Our vision at Prototype Training Systems is to create the greatest relationship business and to build an amazing human development culture for our team members. </p> </div> <div data-rss-type="text"> <p> Since Prototype’s inception in 2012, we have lived each day by our core values and one of those is growth. From the start, growth has meant more than the growth of the business and the community. More importantly, we value growth in our ability to lead, our mindset, and our culture. </p> </div> <div data-rss-type="text"> <p> A couple of months ago, I had the pleasure of connecting with another local entrepreneur and gym owner Andy Vassor. Some of you reading this may know Andy or have worked with Andy in the past. Andy is not only an amazing coach and trainer, he is also a local guy who grew up in Westborough. Over the past few weeks, I’ve gotten to learn from Andy and get to know him a bit more. </p> </div> <div data-rss-type="text"> <p> He’s a father of two girls. His wife is a school teacher. He knew Prototype before it was Prototype when it was Body Shapers. He enjoys a good Amaretto on the rocks and he genuinely cares about people. </p> </div> <div data-rss-type="text"> <p> Andy’s story in fitness is very similar to mine. He started his career as a personal trainer at a big box gym in Westborough which then went through some ownership and brand changes. He realized that corporate fitness wasn’t for him and launched his own brand and training facility, AV25 Fitness. </p> </div> <div data-rss-type="text"> <p> One of the things that Andy and I have in common is we both believe that everything happens for a reason. After connecting with Andy and discussing our experience navigating through these times of uncertainty, we found that we both believe in the same things. </p> </div> <div data-rss-type="text"> <p> After a few more discussions and some time spent getting to see what the community is like at Prototype, I’m excited to announce that Andy and AV25 will be joining us at Prototype Training Systems! </p> </div> <div data-rss-type="text"> <p> Andy brings a wealth of knowledge, long term industry experience, and a passion for helping others. The whole team at Prototype is more than thrilled to have Andy and the AV25 community now part of our Prototype family. </p> </div> <div data-rss-type="text"> <p> If you’re a member of Prototype and you see Andy, make sure to introduce yourself! More than likely, he will beat you to it though. </p> </div> <div data-rss-type="text"> <p> Welcome Andy, we’re excited to start this journey with you! </p> </div> <h4> Andy’s Bio: </h4> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/welcome-andy-vassor-to-the-prototype-team/"> Welcome Andy Vassor to the Prototype Team! </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 20 Oct 2020 21:46:00 GMT http://www.prototypetraining.com/welcome-andy-vassor-to-the-prototype-team/utm_sourcerssutm_mediumrssutm_campaignwelcome-andy-vassor-to-the-prototype-team thumbnail http://www.prototypetraining.com/got-food-cravings/utm_sourcerssutm_mediumrssutm_campaigngot-food-cravings Got Food Cravings? By: Jon Collette (Prototype Nutrition Coach) “What should I do if I get a craving?”   This may be one of the most common questions we get asked at Prototype Nutrition and it’s a great question!   We all have a general association with “ food cravings” but what exactly are they The post Got Food Cravings? appeared first on Prototype Training Systems. <h1> Got Food Cravings? </h1> <h4> By: Jon Collette (Prototype Nutrition Coach) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/image0.jpeg" alt="What should i do if i get a craving ? prototype training systems" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <i> <span> “What should I do if I get a craving?” </span> </i> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> This may be one of the most common questions we get asked at Prototype Nutrition and it’s a great question! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> We all have a general association with “ food cravings” but what exactly are they and why do we get them? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Craving </b> <span> is defined as a powerful desire for something. We can crave particular types of food, your kids may crave attention, we may crave recognition… you get the point! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As it relates to food if we get cravings for certain types of foods or specific food options, does that mean you’re addicted to it?? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The short answer… NO! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> We can get cravings for several reasons: </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Cravings are very normal and the best way to handle a craving is to eat! The most common types of foods that we may start to crave are things that are sweet and things that are salty. Were you ever just sitting there, staring into space, and thought “wow, I could really go for a (insert food)?” Yeah… that’s a craving.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> You may be reading this and are subconsciously thinking “but why do I always crave ‘bad’ foods?” </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Our body (more so our brain) is pretty smart and learns from what we’ve given it in the past and it also learns when we don’t give it the things that it needs. You may crave sweet or salty foods because your body understands this is a quick source of calories.  </span> </p> </div> <div data-rss-type="text"> <p> <span> If you’re not eating enough food or you’re restricting a particular macronutrient source (carbohydrates as an example) or you’re not getting enough sleep, these are all common reasons why we may get a craving. Your body wants energy and you’re not giving it enough.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> You’ve probably heard that you should fight your cravings or replace them with something better. Well, I’m here to tell you the opposite! The reason why is when we forbid ourselves from eating or satisfying that craving (no matter how big or small), it will only continue to compound until we can’t take it anymore. This is how binge eating occurs and this is how we start to develop unrealistic and unsustainable eating habits. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> So what’s the solution? </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The solution is to give yourself permission to eat. At Prototype Nutrition, we don’t believe in restrictive diets as they are unrealistic to maintain for longevity. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> It’s truly a powerful thing to have control over what you put into your body. If you’re craving chocolate then give yourself permission to have it!  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you have a balance with your nutrition where you are eating lots of nutrient-dense foods, fueling your body for exercise, and forming good relationships with food, the guilt of satisfying your cravings shouldn’t be a problem. Having a piece of candy or a cookie won’t ruin your progress if that’s what you need. You can fit these things into your plan and still reach your goals. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> You can take control of our cravings!  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Cravings are simply your body trying to communicate with you. It’s actually a good thing to have them because we learn what our body needs. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So next time you have a craving allow yourself to have what you’re craving and do so in a mindful way. Save room in your nutrition plan to allow for that craving to be part of your day. Maybe it’s your evening treat so it’s something to look forward to as you wind down from the day. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Your nutrition plan shouldn’t be built on you only eating what you crave, but your plan should take into account how to satisfy those cravings so you can enjoy your life! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> In my next post, I’ll talk about how to be more mindful of your eating so please stay tuned and never hesitate to reach out for questions or help if you’ve like to work together. </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/got-food-cravings/"> Got Food Cravings? </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 20 Oct 2020 15:46:00 GMT http://www.prototypetraining.com/got-food-cravings/utm_sourcerssutm_mediumrssutm_campaigngot-food-cravings thumbnail http://www.prototypetraining.com/10-things-i-hate-about-levelup45-and-other-commitments/utm_sourcerssutm_mediumrssutm_campaign10-things-i-hate-about-levelup45-and-other-commitments By Leah Hantman   If you want to change the world, start off by making your bed. Or by drinking a glass of water. By not hitting snooze. Small task completion leads to a sense of pride and resiliency that allows us to have forward momentum. If we can't complete the little tasks in life, The post 10 Things I hate about #Levelup45 and other Commitments appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> </p> <p> <em> <b> <span> By Leah Hantman </span> </b> </em> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> <em> <b> <span> If you want to change the world, start off by making your bed. Or by drinking a glass of water. By not hitting snooze. Small task completion leads to a sense of pride and resiliency that allows us to have forward momentum. If we can’t complete the little tasks in life, how are we going to face the big scary stuff? </span> </b> </em> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> I bet you saw my blog title “10 Things I hate about #levelup45 and other Commitments” and got a little confused or maybe thought of the rom com with Heath Ledger. But I’m guessing you wouldn’t think I hated anything about our current healthy living challenge #Levelup45. </span> <span> No-one ever said a struggle was easy, that’s why it’s a challenge and it’s normal to dislike certain things about a process or obligation. The #Levelup45 challenge takes you way outside your comfort zone by asking you to commit to 5 actions every day for 45 days. Not going to lie, it is super hard! </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> The key is turning the excues/struggles or dislikes into strengths and silver linings. Read on below for some real talk about what it means to commit: the good, the bad and the ugly… and why it’s all worth it. </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> <u> <b> <span> 10 Things I hate about #Levelup45 and what I’m going to do about it, because quitting isn’t an option.  </span> </b> </u> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> 1. Constantly needing to go to the bathroom since drinking so much water. What I’m going to do about it? I’m going to be better at pacing rather than chugging and I’m going to have my last glass be at 7pm so it’s not disturbing my sleep goals. </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> 2. My right hand is feeling weak after spending so much time on my personal goal of drawing 20 minutes a day with pen and ink. What I’m going to do about it? I’ve started using my left hand for shading and color blocking and I’ve added in some stretches and mobility before and after drawing. </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> 3. All eyes watching- I’m a Coach! I am helping to run this challenge! I’m feeling the pressure! Guess what, you are all role models to someone! Your kids, friends and even others in the #Levelup45 group. I can’t tell you enough how many people are talking about what you all are posting because it’s helping them so much. #strongertogether is the only way! </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> 4. Commitment- I hate commitment, I won’t lie. It scares me, makes me feel trapped and bored. What I’m going to do about it? Well, if I don’t like commitment for small goals then I probably am even more bothered by it for big life things. It’s time to address the monsters under the bed! I’m going to do some work on my mindset for commitment in general.  </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> 5. If I miss a day I don’t get the prize- yes and no. If you don’t complete all 45 days in a row, you may not get the t-shirt but you will have won the gift of improved health and community. It’s a win:win opportunity. </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> 6. <b> That’s right, it’s an opportunity and a privilege </b> . Changing our words even slightly from ‘I have to’ to ‘I get to’ makes a world of difference. Some people don’t have access to water to drink 75% of their body weight. Some people don’t have a bed to get their 7-8 hours of sleep in. Check your perspective and leave excuses at the door.  </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> 7. The challenge in general is hard and can feel frustrating at times. The world is in shambles and I’m worrying about a health challenge. All the more reason to follow through on your health. The healthier you are the more you are able to face adversity. The more community you have access to, the less likely you are to face adversity alone. #strongertogether </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> 8. What if I let someone down? Having an accountability buddy can feel like a ton of pressure. What if I let them down? … rephrase… <em> <b> why is it okay to let myself down but not others?  </b> </em> </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> 9. “This challenge isn’t really fitting into my social life. Halloween is coming, theres candy, theres drinks, theirs special holiday foods”… helllooooo pumpkin spice lattes.”  <b> ALWAYS FLIP THE SCRIPT.. </b> . —- “The drinking, outings and food choices I’m making aren’t fitting into my picture of health”… WORDS HAVE POWER </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> 10. No days off- Yea, I like a day off here and there. I believe in working hard and playing hard so building a 45 day streak is super daunting for me. Can’t I just hit snooze and forget about life for a while? I remind myself of this video <a href="https://youtu.be/3sK3wJAxGfs" target="_blank"> If You Want to Change the World, Start Off by Making Your Bed </a>   – If you haven’t seen it, take a few minutes and watch it. It will help remind you of the importance of small habits. Completing a small task, gives you a sense of pride that will encourage you to complete another. Just watch the video and always make your bed ;-).  </span> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> <span> Excuses are a dime a dozen. If we let one thing throw us off track, anything can throw us off track. Just keep going!  </span> <span> Here’s to 35 more days together on this journey! </span> <span> What are 10 things you “hate” about #Levelup45 and what are you going to do about each of them? </span> </p> <p> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/10-things-i-hate-about-levelup45-and-other-commitments/"> 10 Things I hate about #Levelup45 and other Commitments </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 14 Oct 2020 20:45:00 GMT http://www.prototypetraining.com/10-things-i-hate-about-levelup45-and-other-commitments/utm_sourcerssutm_mediumrssutm_campaign10-things-i-hate-about-levelup45-and-other-commitments http://www.prototypetraining.com/introducing-prototype-meal-plans/utm_sourcerssutm_mediumrssutm_campaignintroducing-prototype-meal-plans Introducing: Prototype Meal Plans By: Sam Russo (Prototype Nutrition Registered Dietician) One of the unique aspects of being a Registered Dietitian is the legal ability to prescribe meal plans. In many states, in order to prescribe a meal plan (what to eat and how much to eat aka a Diet Plan), you need to be The post Introducing Prototype Meal Plans appeared first on Prototype Training Systems. <h1> Introducing: Prototype Meal Plans </h1> <h4> By: Sam Russo (Prototype Nutrition Registered Dietician) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/FullSizeRender-1.jpeg" alt="An advertisement for prototype training systems introducing prototype meal plans" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> One of the unique aspects of being a Registered Dietitian is the legal ability to prescribe meal plans. In many states, in order to prescribe a meal plan (what to eat and how much to eat aka a Diet Plan), you need to be a Registered Dietician. Creating Meal Plans is one of my favorite parts of my job because it feels like putting together a giant puzzle that helps you accomplish your goals! So, I wanted to give you a preview of what our meal plan program at Prototype will look like and why a meal plan can be a great option for you if you’re trying to dial in your nutrition. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> What is and what is in a Meal Plan? </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> <b> A meal plan at Prototype is an individualized, detailed prescription for every meal and snack that you’ll eat over a 14 day period. </b> It is tailor-made to fit your specific goals, based on calorie and macronutrient needs. As a result, each meal plan looks very different. We create these in 14-day plans to give you enough variety AND consistency for you to be successful for the long term. This doesn’t mean this is for 14 days and you’re done, this means you will have 14 days of meals and snacks that you can fit into your lifestyle. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The meal plans at Prototype take all the guess-work out of eating. They typically include a list of the ingredients needed to make a meal, accompanied by the step-by-step instructions for the meal. Sometimes we’ll link more complicated recipes or specific ingredients as well. Here is an example of one day below. </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/Meal-Plan-Sample.jpg" alt="A white sheet of paper with a recipe on it." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> However, this is just one example of one day in a <b> 14-day meal plan </b> . Some days might have more of a focus on snacks, some days might have more of a focus on pre- and post-workout meals and some days might account for a weekend schedule instead of a workday schedule. As I mentioned, every single meal plan is made from the ground up for you as an individual, so it varies greatly. If you want more specific descriptions or need more flexibility in the diet, that can all be accommodated for. Again, this is specific for your lifestyle AND for your goals. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> With 14 full days of meals and snacks, the meal plan lasts for two full weeks. However, it can be used as a cyclical menu. This means that it can be repeated for several months with only a few adjustments, depending on your goals.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> How can you get the most out of your meal plan? </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Strict adherence to the meal plan will produce the best results. This, combined with frequent check-ins with your Prototype Nutrition coach, will help you reach your goals more easily.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The BEST THING you can do is provide specific likes and dislikes, diet must-haves, meals you eat frequently, and a list of dietary restrictions so that the meal plan accurately reflects a diet you’d follow. If you can’t live without cream and sugar in your coffee, that’s something we can adjust for during the planning. The more information you provide, the better! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Why should you get a meal plan? </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The bottom line is that we started <b> Prototype Meal Plans </b> to be a solution to one of the biggest problems we were seeing at Prototype. That problem was that <em> many people want to know EXACTLY what to eat and how much to eat to help them reach their goals </em> .  </span> </p> </div> <div data-rss-type="text"> <p> <span> Meal plans can be helpful for a variety of reasons and for a variety of goals. You might consider getting a meal plan if you want help with: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If this resonates with you and you’re struggling we are here to help, AND right now, this is the best time to dial things in. The holidays are coming quickly, so why wait until January 1 to get on track? </span> </p> </div> <h4> We are only taking on a handful of Prototype Meal Plan clients at a time. If this is something you need, please book a FREE Nutrition Consultation with me so we can talk through the best options for you. </h4> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/introducing-prototype-meal-plans/"> Introducing Prototype Meal Plans </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 13 Oct 2020 12:40:00 GMT http://www.prototypetraining.com/introducing-prototype-meal-plans/utm_sourcerssutm_mediumrssutm_campaignintroducing-prototype-meal-plans thumbnail http://www.prototypetraining.com/giving-back-at-prototype-training-systems-over-25000-dollars-donated/utm_sourcerssutm_mediumrssutm_campaigngiving-back-at-prototype-training-systems-over-25000-dollars-donated As you know, community and service are some of our main core values at Prototype Training Systems. It is so important to us to give back to our community and are excited to grow this aspect of our program. In 2019 we raised $20,000 for the Calling all Crows Foundation.  In 2020 we began raising The post Giving Back at Prototype Training Systems! Over $25,000 dollars donated! appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> As you know, community and service are some of our main core values at Prototype Training Systems. It is so important to us to give back to our community and are excited to grow this aspect of our program. </p> </div> <h4> In 2019 we raised $20,000 for the Calling all Crows Foundation.  </h4> <h4> In 2020 we began raising money to help  local families who encountered tragedy. </h4> <div data-rss-type="text"> <p> And then Covid-19 hit… the pandemic was in full force and people everywhere needed help.  While it wasn’t easy as a small business during these times we felt extremely grateful to have a strong community and many resources. We were compelled to keep giving back so we looked to help! </p> </div> <div data-rss-type="text"> <p> When we look for signs, we often look right in front of us. In our very own community we had Prototype Members who as front line workers risked their own life and safety to help those sick and in need. We wanted to thank them so with your help and in collaboration with Arturo’s Ristorante during the 21 Day Challenge we were able to provide 100 Front Line Workers with a Gratitude Lunch. </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/St.-Vs-Feed-the-Heroes-Thank-you-232x300.jpg" alt="A poster that says thank you front line heroes" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> We are thrilled to donate $1500 to the Black Trans Advocacy Coalition. </h3> <div data-rss-type="text"> <p> While we were really excited to be able to show a token of thanks to the front line workers in our local community we knew that in order to start making a real difference that we had to look to  helping those most in need. </p> </div> <div data-rss-type="text"> <p> With the <em> <b> Black Lives Matter and LGBTQ </b> </em>   movement in full swing, we knew that we wanted to do better at creating a more diverse and inclusive environment. This is something that will  continue to take time and won’t happen overnight. We are in the process of creating learning and educational opportunities so we can start to create a more diverse and inclusive environment at Prototype and this will be a mission that requires all hands on deck! </p> </div> <div data-rss-type="text"> <p> In the meantime we wanted to directly assist those in need from these specific communities. At the time healthcare was just revoked and limited to those in the Trans community and statistics were showing that people in the Black Community were being disproportionately affected by Covid in more ways than one. We chose to donate the bulk of our funds raised for the 21 Day Challenge to the <em> <b> Black Trans Advocacy Coalition.  </b> </em> </p> </div> <div data-rss-type="text"> <p> This non-profit organization helps  people of the Black-Trans community to find medical, employment and housing resources. A lot of our money donated will go to care kits for those who are now homeless as a result of the economic crisis and lack of health care funding for Black Trans and will make a direct impact on those affected. </p> </div> <div data-rss-type="text"> <p> To learn more about  <u> <em> <b> BTAC  </b> </em> </u> head to their website here: </p> </div> <div data-rss-type="text"> <p> <a href="http://go.sparkpostmail.com/f/a/KeFbkIeFLskivOcXW2iYJA~~/AAIpMwA~/RgRhZwSyP0QXaHR0cHM6Ly9ibGFja3RyYW5zLm9yZy9XA3NwY0IKADCyf4RfybS_JFIabGVhaEBjcm9zc2ZpdHByb3RvdHlwZS5jb21YBAAAQUM~" target="_blank"> BTAC Website </a> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/Black-300x122.png" alt="A blue and white logo for a company called bmc" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Leah@PrototypeTraining.com </p> </div> <div data-rss-type="text"> <p> Special Events and Community Service Coordinator </p> </div> <div data-rss-type="text"> <p> Personal Trainer, CF, Thrive &amp; Nutrition Coach </p> </div> <div data-rss-type="text"> <p> Prototype Training Systems </p> </div> <div data-rss-type="text"> <p> Westborough, MA </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/giving-back-at-prototype-training-systems-over-25000-dollars-donated/"> Giving Back at Prototype Training Systems! Over $25,000 dollars donated! </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 12 Oct 2020 16:20:00 GMT http://www.prototypetraining.com/giving-back-at-prototype-training-systems-over-25000-dollars-donated/utm_sourcerssutm_mediumrssutm_campaigngiving-back-at-prototype-training-systems-over-25000-dollars-donated thumbnail http://www.prototypetraining.com/the-5-levels-of-nutrition/utm_sourcerssutm_mediumrssutm_campaignthe-5-levels-of-nutrition The 5 Levels of Nutrition By: Jon Collette (Prototype Nutrition Coach) Coach Jon here again with another nutrition post and today’s topic is going to be on the 5 levels of Nutrition or in other words, the Nutritional Hierarchy of Importance (NHI for short!). What is the Nutritional Hierarchy of Importance? The Nutritional Hierarchy of The post The 5 Levels of Nutrition appeared first on Prototype Training Systems. <h1> The 5 Levels of Nutrition </h1> <h4> By: Jon Collette (Prototype Nutrition Coach) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/IMG_0821-1.jpg" alt="A pyramid showing the nutritional hierarchy of importance" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> Coach Jon here again with another nutrition post and today’s topic is going to be on the 5 levels of Nutrition or in other words, the Nutritional Hierarchy of Importance (NHI for short!). </p> <p> </p> </div> <h4> What is the Nutritional Hierarchy of Importance? </h4> <div data-rss-type="text"> <p> </p> <p> <em> The Nutritional Hierarchy of Importance </em> (pyramid image above) is a visual of the behaviors AND components of nutrition that should always take priority before the other.  The foundation of the pyramid is what’s the most important to focus on and master first while the top of the pyramid should come last. Everything on the pyramid from the bottom up is also determined based on your lifestyle and behaviors. </p> <p> </p> </div> <h4> 1.) What does ADHERENCE mean? </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> Adherence is the MOST IMPORTANT component of the pyramid and it stands for sustainability. Oftentimes we jump to supplements for quick fixes. We need to figure out what is easiest to ADHERE to while still being able to stay on track with our goals. If you start something, let’s say it’s the keto diet, you will need to ask yourself, <em> “can I do this forever?” </em> If the answer is NO, chances are you will continue to bounce from diet to diet without any consistent structure.  Now if you can sustain a lifestyle like the Keto Diet, then all the power to you! Adherence again is the most important thing for lasting results no matter what your goal is. </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> 2.) What is Energy Balance? </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> Energy Balance, simply put, is the balance of the energy you take in vs. the energy you put out. The amount of energy (calories) you put in your body will vary based on your current weight, body fat percentage, activity level, gender, age, preference, and of course goals. The energy we take in comes from the foods we eat while the energy we expend or put out is credited to a few different factors: </p> <p> </p> </div> <h4> What is BMR? </h4> <div data-rss-type="text"> <p> </p> <p> BRM stands for basal metabolic rate and that’s the amount of energy (calories) you expend just to stay alive. There isn’t a huge variation in this number based on body weight but the more muscle mass you have, the higher the BMR you will have compared to someone of the same weight with less muscle mass. For example, a 150lb male might have a BMR of 1500-1800 calories in a 24 hour period just because their heart, lungs, and kidneys are constantly operating. This accounts for about 60% of your daily energy expenditure. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> The reason why this is so important is that most people undereat and undereating eventually leads to overeating. Overeating (in this example) occurs because you’ve been burning calories in a severe of a caloric deficit. Eating too little can lead to binge eating (overconsumption of calories in a large amount, typically in one sitting) which pushes you into a calorie surplus. Basically, if you’re not eating enough food, you will get REALLY hungry and then eat more than you would if you just ate consistently the same amount of calories every single day. Remember, steady progress is better than really fast progress or none at all. </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> What is NEAT? </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> NEAT stands for Non-Exercise Activity Thermogenesis which is the energy you burn just doing your activities of daily living. At Prototype, we like to call this unstructured physical activity. This might look like typing on a keyboard, walking your dog, doing yard work, a paperboy (maybe paper person?) doing their routes, tapping your foot to your favorite song… etc. Anything that you are doing that isn’t purposeful exercise (like going to the gym). This might account for 5-15% of your daily energy expenditure. </p> <p> </p> </div> <h4> What is TEF? </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> TEF stands for the Thermic Effect of Food, which is the energy you expend metabolizing the food you eat. An easy way to think of this is to think about little construction workers in your body breaking down the food with little hammers to help you digest and absorb the nutrients. Depending on the types of foods (macronutrient profile/fiber intake) this can account for up to 10% of your calorie expenditure. The macronutrient that requires the MOST amount of energy just to break it down is… PROTEIN! So make sure to hit your protein totals each day, you’ll burn more energy! </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> What is PE? </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> PE stands for Purposeful Exercise. At Prototype, we like to call this structured physical activity. There are a WIDE range of things you can do for your purposeful exercise AND the duration and intensity will impact your daily energy expenditure. Examples of what PE could be would be: Running, weightlifting, swimming, CrossFit, group exercise, Yoga… you know what I’m saying! PE=you’re moving to burn calories! </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> It’s important to understand these components at a high level because exercise along (or PE) isn’t the only way you can expend energy. Energy Balance is understanding how much we are taking in and also understanding roughly how much we are expanding. Your intake will look very different than someone of a different size that moves more or less than you. Because of this, at Prototype Nutrition, we preach that nutrition needs to be individualized to see the best results. If it’s not and you are doing some sort of cookie-cutter program, it might not be appropriate for you and your lifestyle. </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> 3.) What are macronutrients? </b> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> Macronutrients are simply Protein, Carbohydrates, and fats, these are the <a href="https://prototypetraining.com/nutrition-habits-key-nutrients/"> Key Nutrients </a> that make up the food that we eat. The majority of your calories come from these nutrients and they each have a role in the body. Depending on your activity and goals the ratio of these macronutrients will vary. </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> Protein </b> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> Carbohydrates </b> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> Fat </b> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> 4.) What are Micro-nutrients? </h4> <div data-rss-type="text"> <p> </p> <p> Vitamins, minerals, and hydration – are necessary to keep our immune system strong, for overall optimal function and performance. The best way to get these is through eating nutrient-dense foods like fruits and veggies! </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> Role of Vitamins &amp; Minerals </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> </p> <p> </p> </div> <h4> ️5.) What is Meal timing? </h4> <div data-rss-type="text"> <p> </p> <p> Meal timing refers to how often we eat, when we eat, and any sort of macro manipulation.  This is an advanced action for those who have the foundation down. Meal timing can have benefits on exercise performance and should coexist with how you typically like to structure your day. Some might like 3 meals and some might enjoy 5 small meals and snacks. When you eat shouldn’t be as important as how much you eat and what nutrients you’re eating. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> </p> <p> </p> </div> <h4> 6.) What are Supplements? (nutritional supplements) </h4> <div data-rss-type="text"> <p> </p> <p> First of all, we aren’t talking about steroids! Supplements are more often than not processed, dense nutrition that you can take to aid to add to an already well-balanced diet. For example, buying a whey protein powder would be considered a nutritional supplement that you can take to help you get more protein into your diet if you’re finding it hard to hit a particular target protein goal. Supplements should be the icing on the cake of an already well-established nutrition plan and can be a waste of money if other habits aren’t there.  An example of this is if you’re taking a multivitamin and not eating enough fruit and veggies, you should rethink the benefits of the supplement. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> </p> <p> </p> </div> <h4> Summary: </h4> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/the-5-levels-of-nutrition/"> The 5 Levels of Nutrition </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 09 Oct 2020 14:06:00 GMT http://www.prototypetraining.com/the-5-levels-of-nutrition/utm_sourcerssutm_mediumrssutm_campaignthe-5-levels-of-nutrition thumbnail http://www.prototypetraining.com/prototype-of-the-month-dan-mccarthy/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-dan-mccarthy Share your Prototype experience and fitness journey My Prototype experience was probably like everyone else...  I’d drive by the gym, craning my neck every time to see in through the windows thinking about how much I wanted to do join but -insert lame excuse- and I would keep on driving.  It wasn’t until my feet The post Prototype of the Month: Dan McCarthy appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/10/FullSizeRender-6.jpeg" alt="A prototype of the month certificate for dan mccarthy" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Share your Prototype experience and fitness journey </b> </p> </div> <div data-rss-type="text"> <p> My Prototype experience was probably like everyone else…  I’d drive by the gym, craning my neck every time to see in through the windows thinking about how much I wanted to do join but – <i> insert lame excuse </i> – and I would keep on driving.  It wasn’t until my feet took me in.  I hadn’t done any research, any internet snooping, nothing.  My feet just took control and brought me in.  Together, they and I met Mike.  His genuine interest in getting me back in shape, along with the vibe of the gym, made it feel like I belonged there!  The environment felt so normal. I felt no apprehension, no second guessing of myself. I was amongst my people!!  (It was between classes and a few people were comparing WOD strategy, someone was trying not to sweat too much on the folding chairs as he changed his shoes, Jeremiah was holding court talking to no one and everyone about last night’s debauchery, music was bumping lively.) </p> </div> <div data-rss-type="text"> <p> <b> What is your favorite part about being at Prototype? </b> </p> </div> <div data-rss-type="text"> <p> The best part of Prototype is the community, the CFP family.  Plain and simple! </p> </div> <div data-rss-type="text"> <p> <b> What are your hobbies and activities? </b> </p> </div> <div data-rss-type="text"> <p> Family, work, CFP and music are my hobbies. I love electronic music! You’re never too old to rave!! </p> </div> <div data-rss-type="text"> <p> <b> How has (if it has) Prototype helped you outside the gym (in sports etc)? </b> </p> </div> <div data-rss-type="text"> <p> Being included in such a positive community as Prototype, in general, I feel more optimistic, more positive.  I am less negative and sour.  I mean, how can one be bitchy after spending just a minute with Brian?  How can one be a hater after seeing a John Collette class adjourn? Am I the only one who feels uplifted after talking with Leah?  Hearing about people’s accomplishments, in and out of the gym, is a great energy.  All of these, and countless other details, make CFP addicting! </p> </div> <div data-rss-type="text"> <p> <b> What are you continuing fitness goals to this point? </b> </p> </div> <div data-rss-type="text"> <p> If I have one legitimate fitness goal, it is to not burn out.  When I was another guy, in another world a lifetime ago, my typical fitness shelf-life lasted two months.  I would hit a gym, work out, get bored and bail.  I think the difference with this go-around is, well, everything is different! </p> </div> <div data-rss-type="text"> <p> <b> What is your favorite quote? </b> </p> </div> <div data-rss-type="text"> <p> “Hunger makes the best sauce”.  My grandfather used to say it about sitting down to a meal but it can apply to just about anything. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-of-the-month-dan-mccarthy/"> Prototype of the Month: Dan McCarthy </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 05 Oct 2020 15:02:00 GMT http://www.prototypetraining.com/prototype-of-the-month-dan-mccarthy/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-dan-mccarthy thumbnail http://www.prototypetraining.com/strategies-to-win-levelup45-sleep-and-recovery/utm_sourcerssutm_mediumrssutm_campaignstrategies-to-win-levelup45-sleep-and-recovery Strategies To Win #LevelUp45: Sleep and Recovery By: Leah Hantman (Prototype Nutrition Coach and Trainer) As we approach the start of the #LevelUp45 challenge (which starts Monday, October 5th), the team and coaches at Prototype Training Systems want to help you as much as possible in your journey. The #LevelUp45 challenge was created as an The post Strategies To Win #LevelUp45: Sleep and Recovery appeared first on Prototype Training Systems. <h1> Strategies To Win #LevelUp45: Sleep and Recovery </h1> <h4> By: Leah Hantman (Prototype Nutrition Coach and Trainer) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/FullSizeRender-5.jpeg" alt="An ad for prototype training systems shows strategies to win" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> As we approach the start of the #LevelUp45 challenge (which starts Monday, October 5th), the team and coaches at Prototype Training Systems want to help you as much as possible in your journey. The #LevelUp45 challenge was created as an opportunity for you and the community to come together to build better habits. And better habits lead to a higher probability of you being successful in whatever your health and fitness goals are. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> As you may be aware, there are 5 categories that make up the #LevelUp45 challenge. Those categories are: </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Today, we are going to be discussing the proven strategies that will help you CRUSH the <b> SLEEP AND RECOVERY </b> category in the #LevelUp45 challenge. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Sleep and recovery are some of the most important aspects of wellness that is often overlooked. It’s where the magic happens and where our body resets from the day before. Without sound sleep hygiene and recovery practices, we set ourselves up for chronic sleep deprivation, decreased cognitive function, and decreased athletic performance. Mood and motivation are also greatly affected by a lack of recovery. It pretty much affects every aspect of our health.  </span> </p> </div> <div data-rss-type="text"> <p> <span> With the #Levelup45 challenge: we have asked you to focus on one sleep and recovery habit that you may not be prioritizing. Sleep and recovery are a sneaky aspect of wellness in that it often requires you to do less and that can be harder than you think.  </span> </p> </div> <div data-rss-type="text"> <p> <span> Recovery and sleep are all about regulating the nervous system. We put it through so much throughout the day and accumulate micro-stress. There are many ways to cope with micro-stressors but if not addressed they pile up and can cause macro-stress. This is a life-altering, mental health changing the level of stress that breaks us or wears us down. It decreases our motivation and our performance. Small changes to regain control of recovery can mitigate so much damaging stress.  </span> </p> </div> <div data-rss-type="text"> <p> <span> The choices we have given you for this category are: </span> </p> </div> <div data-rss-type="text"> <p> <b> 4A. Go to sleep at the same time each night: </b> </p> </div> <div data-rss-type="text"> <p> <span> Going to sleep each night is a foundation of sleep hygiene because it allows your body to align with our natural rhythms. We have a hormone called melatonin that is secreted as a way to start preparing the body for sleep. This chemical messenger sends signals to other organ systems so the reset, rest, and repair can start. It makes us feel sleepy and lethargic. When we go to sleep at the same time each day it promotes a regular cycle of this hormone-releasing. When we have crazy sleep variability it can start to throw off our natural circadian rhythm. </span> </p> </div> <div data-rss-type="text"> <p> <b> 4B. Get 7-8 hours of sleep: </b> </p> </div> <div data-rss-type="text"> <p> <span> Getting less than 7-8 hours of sleep a night can lead to chronic sleep deprivation. The cumulative long-term consequences of this are drastic and can lead to increased risk of hypertension, diabetes, obesity, and more. In the shorter term, it can increase our chance of injury and decrease our athletic performance. Lack of sleep also leads to decreased stress tolerance, which means your ability to cope with micro-stressors becomes less and less.  </span> </p> </div> <div data-rss-type="text"> <p> <b> 4C. No screen time 2 hours prior to sleep: </b> </p> </div> <div data-rss-type="text"> <p> <span> Studies find that any exposure to blue light a few hours prior to sleeping can prevent us from a restful night of deep zzz’s. In surveys and studies, the average person experienced increased alertness with the use of screens right before bed. This led to later bedtimes, altered sleep patterns, and decreased the amount of time spent in slow-wave deep sleep where restoration is occurring.  </span> </p> </div> <div data-rss-type="text"> <p> <b> 4D. 5 minute cold shower a day: </b> </p> </div> <div data-rss-type="text"> <p> <span> Studies have shown that cold showers increase immune system function in addition to creating a mental fortitude. Doing one uncomfortable thing a day gives people resiliency and focus. It can also contribute to feeling more alert and awake, like a cup of coffee. The adrenaline boost can also get people up and going! </span> <span>  It can also contribute to feeling more alert and awake, like a cup of coffee. The adrenaline boost can also get people up and going!  </span> </p> </div> <div data-rss-type="text"> <p> <b> 4E. 20 minutes stretching or mobility a day: </b> </p> </div> <div data-rss-type="text"> <p> <span> Stretching and mobility are the kings in the fitness world but never get’s any of the credit. We prioritize getting in our workouts or lifting heavyweight, pushing outside the comfort zone. But if we don’t include mobility and recovery into the mix, we are doing ourselves a huge disservice. Mobility is a practice that increases joint range of motion, flexibility, form, and technique. It prevents injury and helps athletes move more fluidly, perfecting form, and enabling new levels of performance. Mobility and stretching also are calming and strengthens that mind-body connection. By doing so we naturally connect with our breath and increase an overall sense of calm and well-being.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you aren’t doing any of these practices yet. Think about what will impact your life in the most positive way. Choose it. Even if it’s hard. If you ARE already doing some or all of these, choose the one that gets you most outside your comfort zone or that takes the back seat. I promise you won’t regret it.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/strategies-to-win-levelup45-sleep-and-recovery/"> Strategies To Win #LevelUp45: Sleep and Recovery </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 01 Oct 2020 13:07:00 GMT http://www.prototypetraining.com/strategies-to-win-levelup45-sleep-and-recovery/utm_sourcerssutm_mediumrssutm_campaignstrategies-to-win-levelup45-sleep-and-recovery thumbnail http://www.prototypetraining.com/strategies-to-win-levelup45-fitness/utm_sourcerssutm_mediumrssutm_campaignstrategies-to-win-levelup45-fitness Strategies To Win #LevelUp45: Fitness By: Jon Collette (Prototype Trainer and Nutrition Coach) As we approach the start of the #LevelUp45 challenge (which starts Monday, October 5th), the team and coaches at Prototype Training Systems want to help you as much as possible in your journey. The #LevelUp45 challenge was created as an opportunity for The post Strategies To Win #LevelUp45: Fitness appeared first on Prototype Training Systems. <h1> Strategies To Win #LevelUp45: Fitness </h1> <h4> By: Jon Collette (Prototype Trainer and Nutrition Coach) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/FullSizeRender-5.jpeg" alt="An ad for prototype training systems shows strategies to win" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> As we approach the start of the #LevelUp45 challenge (which starts Monday, October 5th), the team and coaches at Prototype Training Systems want to help you as much as possible in your journey. The #LevelUp45 challenge was created as an opportunity for you and the community to come together to build better habits. And better habits lead to a higher probability of you being successful in whatever your health and fitness goals are. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> As you may be aware, there are 5 categories that make up the #LevelUp45 challenge. Those categories are: </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Today, we are going to be discussing the proven strategies that will help you CRUSH the  <b> FITNESS </b>  category in the #LevelUp45 challenge. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> To start, how is exercise defined? </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> Exercise is defined as: </b> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <em> 1. “an activity requiring physical effort, carried out to sustain or improve health and fitness”  </em> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> <em> 2. “A process or activity carried out for a specific purpose, especially one concerned with a specified area or skill”  </em> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> What are some of the benefits of regular exercise? </b> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> As you can see there’s a laundry list of health benefits from doing one simple thing regularly and that’s moving your body. These health benefits can come from any type of exercise that you do, but if you have specific goals you’ll want an exercise program or what we call a “training program” to reflect that. </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> How do I know what type of training program is the best for me? </b> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> Your training program should align with your goals and also be something you enjoy doing. After all, if we hate the training program we are doing, we’re more prone to stop. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> An easy example of this is if your main goal is to reduce your stress and lose weight. Your training program will look a lot different from someone who is looking to gain muscle and enter a powerlifting competition. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> (If you’re reading this and are unsure of what your fitness goals are, <a href="https://PrototypeTrainingAppointment.as.me/?appointmentType=7306705"> book a goal review session </a> and we can help you come up with a plan!) </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> If you’re participating in the #LevelUp45 challenge, for the next 45 days committing to doing some exercise might be a little intimidating. Now that you know the benefits, I want to help you with some strategies to be successful! Below are the tasks for the Fitness category along with some strategies to crush the next 45 days! </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> 1.A 12-15,000 STEPS: </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> 1.B 30 minutes of unstructured physical activity a day </b> </p> </div> <div data-rss-type="text"> <p> <i> <span> Go for a lunch time walk  </span> </i> </p> </div> <div data-rss-type="text"> <p> <i> <span> Do yoga daily </span> </i> </p> </div> <div data-rss-type="text"> <p> <i> <span> Work on cleaning your house and chores </span> </i> </p> </div> <div data-rss-type="text"> <p> <i> <span> Get your buddies together for walking or jogging on a regular recurring basis </span> </i> </p> </div> <div data-rss-type="text"> <p> <b> 1C. Class or exercise 30 minutes a day </b> </p> </div> <div data-rss-type="text"> <p> <b> 1D. Get outside each day for 15 minutes </b> </p> </div> <div data-rss-type="text"> <p> <em> <span> Schedule in a daily walk with your loved ones or pets. </span> </em> </p> </div> <div data-rss-type="text"> <p> <em> <span> Go for a run or walk! This doesn’t have to be something overly stressful or overly complicated to get moving. A nice walk is going to be a great way to lower your stress as well, especially getting out of the house! </span> </em> </p> </div> <div data-rss-type="text"> <p> <em> <span> Make it a habit before or after dinner or over lunch. </span> </em> </p> </div> <div data-rss-type="text"> <p> <em> Just get outside! Whether you’re going for a hike, walking your dog, gardening, or playing catch in the yard with your kids. Take a break from work, it will clear your head! Set that reminder in your phone and do it EVERYDAY! </em> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> 1E. Hold a wall sit while you brush your teeth 1x/day </b> </p> </div> <div data-rss-type="text"> <p> <i> <span> Put on your favorite song and brush, brush, brush </span> </i> </p> </div> <div data-rss-type="text"> <p> <i> <span> Make it a family challenge </span> </i> </p> </div> <div data-rss-type="text"> <p> <i> <span> Remind yourself with a sticky note on your mirror </span> </i> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> Overall there are lots of ways to get active and they don’t all have to be highly demanding on the body day after day. The goal of this challenge is to build habits,  make small daily lifestyle changes that help you feel better! </p> <p> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/strategies-to-win-levelup45-fitness/"> Strategies To Win #LevelUp45: Fitness </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 30 Sep 2020 20:10:00 GMT http://www.prototypetraining.com/strategies-to-win-levelup45-fitness/utm_sourcerssutm_mediumrssutm_campaignstrategies-to-win-levelup45-fitness thumbnail http://www.prototypetraining.com/strategies-to-win-levelup45-nutrition/utm_sourcerssutm_mediumrssutm_campaignstrategies-to-win-levelup45-nutrition Strategies to Win #LevelUp45: Nutrition By: Sam Russo (Prototype Nutrition Registered Dietician) As we approach the start of the #LevelUp45 challenge (which starts Monday, October 5th), the team and coaches at Prototype Training Systems want to help you as much as possible in your journey. The #LevelUp45 challenge was created as an opportunity for you The post Strategies To Win #LevelUp45: Nutrition appeared first on Prototype Training Systems. <h1> Strategies to Win #LevelUp45: Nutrition </h1> <h4> By: Sam Russo (Prototype Nutrition Registered Dietician) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/FullSizeRender-5.jpeg" alt="An ad for prototype training systems shows strategies to win" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> As we approach the start of the #LevelUp45 challenge (which starts Monday, October 5th), the team and coaches at Prototype Training Systems want to help you as much as possible in your journey. The #LevelUp45 challenge was created as an opportunity for you and the community to come together to build better habits. And better habits lead to a higher probability of you being successful in whatever your health and fitness goals are. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As you may be aware, there are 5 categories that make up the #LevelUp45 challenge. Those categories are: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Today, we are going to be discussing the proven strategies that will help you CRUSH the <b> Nutrition </b> category in the #LevelUp45 challenge.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Building good nutrition habits is primarily done for weight loss. However, that’s not the only reason why a focus on diet is a good idea. It has many benefits beyond changing the scale. Research shows that <b> making changes in your diet can reduce the risk of heart disease, diabetes, and other manageable diseases, even if weight loss doesn’t happen. </b> Additionally, eating well makes you </span> <i> <span> feel </span> </i> <span> good, and that is one of the most important things for a good quality of life. Who doesn’t want to wake up with more energy, the ability to keep building muscle, and the excitement of trying a new recipe or two? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Here are some ways to be successful with the five nutrition tasks for the #LevelUp45 challenge! </span> </p> </div> <div data-rss-type="text"> <p> <b> 1A: 800 grams of fruits and vegetables </b> </p> </div> <div data-rss-type="text"> <p> <b> 1B: Drink 75% of your bodyweight (in pounds) in water (in ounces). </b> </p> </div> <div data-rss-type="text"> <p> <b> 1C: Track every meal in Myfitnesspal </b> </p> </div> <div data-rss-type="text"> <p> <b> 1D: Get 0.8-1.0 grams of protein per pound of bodyweight </b> </p> </div> <div data-rss-type="text"> <p> <b> 1E: No alcohol and/or caffeine </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Whatever your choice is, make sure it is sustainable! Nutrition isn’t an all or nothing thing. It is an important aspect of life that ebbs and flows with the day-to-day wildness. So if you know it’s impossible for you to drink 75% of your body weight in ounces of water – that’s ok! Start with 60% and go from there. Worried about meeting the vegetable or protein goal? Snacking on veggies with hummus helps you kill two birds with one stone! And if one-day things don’t go as planned, the best thing you can do is accept it and try again the next day. The point is, choose a goal that works for you. Any step, no matter how small, leads you towards building better habits – and that’s exactly what the Level Up 45 Challenge is encouraging you to do! </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/strategies-to-win-levelup45-nutrition/"> Strategies To Win #LevelUp45: Nutrition </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 30 Sep 2020 19:13:00 GMT http://www.prototypetraining.com/strategies-to-win-levelup45-nutrition/utm_sourcerssutm_mediumrssutm_campaignstrategies-to-win-levelup45-nutrition thumbnail http://www.prototypetraining.com/strategies-to-win-levelup45-mindset/utm_sourcerssutm_mediumrssutm_campaignstrategies-to-win-levelup45-mindset Strategies to Win #LevelUp45: Mindset By: Mike Collette (Owner of Prototype Training Systems) As we approach the start of the #LevelUp45 challenge (which starts Monday, October 5th), the team and coaches at Prototype Training Systems want to help you as much as possible in your journey. The #LevelUp45 challenge was created as an opportunity for The post Strategies to Win #LevelUp45: Mindset appeared first on Prototype Training Systems. <h1> Strategies to Win #LevelUp45: Mindset </h1> <h4> By: Mike Collette (Owner of Prototype Training Systems) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/FullSizeRender-5.jpeg" alt="An ad for prototype training systems shows strategies to win" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> As we approach the start of the #LevelUp45 challenge (which starts Monday, October 5th), the team and coaches at Prototype Training Systems want to help you as much as possible in your journey. The #LevelUp45 challenge was created as an opportunity for you and the community to come together to build better habits. And better habits lead to a higher probability of you being successful in whatever your health and fitness goals are. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As you may be aware, there are 5 categories that make up the #LevelUp45 challenge. Those categories are: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Today, we are going to be discussing the proven strategies that will help you CRUSH the <b> Mindset </b> category in the #LevelUp45 challenge. Below are the 5 options that you have to choose from to commit to for 45 days: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> 2A. 10 Pages of reading a day or 15 minutes of audiobook </b> </p> </div> <div data-rss-type="text"> <p> <b> 2B. Journal every day </b> </p> </div> <div data-rss-type="text"> <p> <b> 2C. Meditate for a minimum of 10 minutes every day </b> </p> </div> <div data-rss-type="text"> <p> <b> 2D. Gratitude practice- write 5 things you are grateful for each day </b> </p> </div> <div data-rss-type="text"> <p> <b> 2E. Set a time limit to your social media to 20 minutes a day. </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> At Prototype, we believe that your mindset is a key pillar of your mental and physical fitness. More often than not, many people think that in order to improve your fitness, you need to focus on exercise and nutrition. The reality is that </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Before we dive into the specific strategies to help you with each one of these options, we want to reiterate the general tips and strategies to help you be successful. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> General tips: </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Use your calendar to block time to get these tasks done. Set reminders on your phone to notify you to get it done! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> We have over 100 people signed up for the #LevelUp45 challenge, everyone should have a partner to help hold them accountable.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Morning routines are incredible in not only starting your day but to help you check multiple boxes before your workday truly starts. Get up at the same time everyday and create a ritual that you stick to to help you be successful. This isn’t just for the next 45 days, this should be every day! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Having a visual reminder is incredibly important in being successful. Some of the most successful people in the world post their goals on their walls to remind them of what they are striving for each and every day. You can do the same with your commitments. </span> </p> </div> <div data-rss-type="text"> <p> <span> If you follow these general tips, you are 80% of the way there! </span> </p> </div> <div data-rss-type="text"> <p> <span> Now, let’s dive into some specific tips and strategies to help you accomplish any of the Mindset commitments! </span> </p> </div> <div data-rss-type="text"> <p> <b> <i> 2A. 10 Pages of reading a day or 15 minutes of an audiobook </i> </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> 2B. Journal every day </i> </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> 2C. Meditate for a minimum of 10 minutes every day </i> </b> </p> </div> <div data-rss-type="text"> <p> <b> <i> 2D. Gratitude practice- write 5 things you are grateful for each day </i> </b> </p> </div> <div data-rss-type="text"> <p> <b> <i> 2E. Set a time limit to your social media to 20 minutes a day </i> </b> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/strategies-to-win-levelup45-mindset/"> Strategies to Win #LevelUp45: Mindset </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 30 Sep 2020 18:36:00 GMT http://www.prototypetraining.com/strategies-to-win-levelup45-mindset/utm_sourcerssutm_mediumrssutm_campaignstrategies-to-win-levelup45-mindset thumbnail http://www.prototypetraining.com/4-ways-to-deadlift-around-an-injury/utm_sourcerssutm_mediumrssutm_campaign4-ways-to-deadlift-around-an-injury 4 Ways To Continue To Deadlift Around An Injury By: Martha Theirl, PT, DPT, Cert-CMFA, SFMA L-1 (Owner of Q4 Physical Therapy) Do you have pain during deadlifts? Are you currently injured but trying to continue to train around that injury? Try out these deadlift modifications to help train around pain or improve your movement The post 4 Ways to Deadlift around an Injury appeared first on Prototype Training Systems. <h1> 4 Ways To Continue To Deadlift Around An Injury </h1> <h4> By: Martha Theirl, PT, DPT, Cert-CMFA, SFMA L-1 ( Owner of Q4 Physical Therapy ) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/unnamed-2.jpg" alt="A woman is lifting a barbell in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Do you have pain during deadlifts? Are you currently injured but trying to continue to train around that injury? Try out these deadlift modifications to help train around pain or improve your movement patterns.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The deadlift is one of the most valuable lifts we have in CrossFit, and in rehabilitation! <b> It helps to train the core, back, leg, foot, and arm strength all in one go, and makes us feel powerful to boot! </b> If you’re feeling a little under the weather or trying to train around an injury, here are a few ways to continue to lift while you’re rehabbing your injury. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As always, this is meant to be educational and not individual medical advice. You should always consult a licensed healthcare professional; Physical Therapist or otherwise to address your individual needs and ensure these modifications are safe and effective for you. If you have specific questions, please reach out at </span> <a href="mailto:martha@q4pt.com"> <span> martha@q4pt.com </span> </a> <span> and we will work together to create an individualized care plan to address your goals! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> 1. Pain during the initial pull </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> This may be set up related, but can also be hamstring or low back pain when you go to deadlift weight directly off the ground. By placing your weight on blocks (or other stacked weights!) you lessen the range of motion you have to pull through, decreasing pain and allowing you to still deadlift with good form. As you’re able, you can lower the blocks or remove a plate to gradually bring you back to the ground. This is also a great move for beginners who are trying to lock in good form! </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/a.jpg" alt="A pair of rogue barbells are sitting on a wooden box." title=""/> <span> </span> </div> <h4> 2. Knee pain during sumo deadlifts </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The sumo deadlift is a more knee dominant form of the deadlift as you start from a greater knee bend, and it is more demanding on the quadriceps muscles. Make sure your sumo stance is correct for you without knee collapse, good foot position, and that the feet aren’t too wide. We discuss this more in our how to: deadlift blog post, coming soon! Changing to a conventional deadlift position helps you to take the pressure off the knee and quad. </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/unnamed-3.jpg" alt="A man is squatting with a barbell in his hands." title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> 3. Elbow pain during the pull or grip </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Difficulty with gripping due to forearm or elbow pain? Using lifting straps can take the pressure off your grip and allow you to continue to train through your rehabilitation for your arm. Also, if you haven’t talked to someone about </span> <i> <span> why </span> </i> <span> you’re getting gripping pain, please do! These straps are easy to find and useful not only in the deadlift but also for squatting if you have difficulty getting into a front rack position! </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/unnamed-4.jpg" alt="A man is holding a barbell with a strap around his wrist." title=""/> <span> </span> </div> <h4> 4. Low Back pain </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you have low back pain during or after deadlifts (or any movement!), the root cause absolutely needs to be found. It may be a simple set up issue, due to high weight or volume (or both!), or it may be something more musculoskeletal. Recommendations here include meeting with a physical therapist, taking a hard look at your mechanic’s during the lift, and setting a course forward to get you pain-free. Options such as decreasing range of motion, switching to a sumo stance which is less demanding on the back muscles (also a great modification during pregnancy!), using a hex bar to be a bit more upright, decreasing the range of motion, and switching to a kettlebell are all options to pursue here. </span> </p> </div> <div data-rss-type="text"> <p> <span> Just because you are rehabilitating an injury doesn’t mean you can’t train! You may need to modify what you are doing as you rebuild to be stronger and more resilient! Have questions about these? Just Ask! Be resilient to the finish! </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/4-ways-to-deadlift-around-an-injury/"> 4 Ways to Deadlift around an Injury </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 29 Sep 2020 11:10:00 GMT http://www.prototypetraining.com/4-ways-to-deadlift-around-an-injury/utm_sourcerssutm_mediumrssutm_campaign4-ways-to-deadlift-around-an-injury thumbnail http://www.prototypetraining.com/nutrition-basics-sleep/utm_sourcerssutm_mediumrssutm_campaignnutrition-basics-sleep Nutrition Basics: Sleep By: Jon Collette (Prototype Nutrition Coach) In part 6 of our nutrition series, Nutrition Basics, I will be going in-depth about the importance of sleep on the mind, body, and your productivity. This series has been ALL ABOUT Nutrition (what we put in our body), so how does sleep fit into a The post Nutrition Basics: Sleep appeared first on Prototype Training Systems. <h1> Nutrition Basics: Sleep </h1> <h4> By: Jon Collette (Prototype Nutrition Coach) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/FullSizeRender-2-2.jpeg" alt="A woman laying on a bed with the words &quot; nutrition basics : sleep &quot; above her" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> In part 6 of our nutrition series, <b> Nutrition Basics </b> , I will be going in-depth about the importance of sleep on the mind, body, and your productivity. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> This series has been ALL ABOUT Nutrition (what we put in our body), so how does sleep fit into a nutrition series? </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> Well, we all know that every single person in the world needs sleep in order to perform. So it’s really important to make sure we are getting an adequate amount. The better you sleep, the better recovered you are, the more energy you have to be productive and the more energy you have for a more productive workout. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> Even though we all need sleep, the required amount of sleep is going to vary depending on your age and activity level. For example, the younger you are the more sleep you’ll need because you’re body is still growing. That’s why babies sleep so much! </p> <p> </p> </div> <h4> </h4> <h3> What’s the recommended amount of sleep? </h3> <div data-rss-type="text"> <p> </p> <p> (Source: The National Sleep Foundation) </p> <p> </p> </div> <h4> <div> <div> <table> <colgroup> <col/> <col/> <col/> </colgroup> <tbody> <tr> <td> <p> <b> Age </b> </p> </td> <td> <p> <b> Hours Needed </b> </p> </td> <td> <p> <b> May be appropriate </b> </p> </td> </tr> <tr> <td> <p> Newborn to 3 months old </p> </td> <td> <p> 14 – 17 hrs </p> </td> <td> <p> 11 – 19 hrs </p> </td> </tr> <tr> <td> <p> 4 to 11 months old </p> </td> <td> <p> 12 – 15 hrs </p> </td> <td> <p> 10 – 18 hrs </p> </td> </tr> <tr> <td> <p> 1 to 2 years old </p> </td> <td> <p> 11 – 14 hrs </p> </td> <td> <p> 9 – 16 hrs </p> </td> </tr> <tr> <td> <p> 3 to 5 years old </p> </td> <td> <p> 10 – 13 hrs </p> </td> <td> <p> 8 – 14 hrs </p> </td> </tr> <tr> <td> <p> 6 to 13 years old </p> </td> <td> <p> 9 – 11 hrs </p> </td> <td> <p> 7 – 12 hrs </p> </td> </tr> <tr> <td> <p> 14 to 17 years old </p> </td> <td> <p> 8 – 10 hrs </p> </td> <td> <p> 7 – 11 hrs </p> </td> </tr> <tr> <td> <p> Young adults (18 to 25 years old) </p> </td> <td> <p> 7 – 9 hrs </p> </td> <td> <p> 6 – 11 hrs </p> </td> </tr> <tr> <td> <p> Adults (26 to 64 years old) </p> </td> <td> <p> 7 – 9 hrs </p> </td> <td> <p> 6 – 10 hrs </p> </td> </tr> <tr> <td> <p> Older adults (65+) </p> </td> <td> <p> 7 – 8 hrs </p> </td> <td> <p> 5 – 9 hrs </p> </td> </tr> </tbody> </table> </div> </div> </h4> <h4> <div> <p> </p> <p> OK, great. We understand we need sleep (we’ve all felt it when we don’t) but how does sleep impact the body as a whole? </p> <p> </p> </div> </h4> <div> <p> </p> <p> OK, great. We understand we need sleep (we’ve all felt it when we don’t) but how does sleep impact the body as a whole? </p> <p> </p> </div> <h4> <div> <p> </p> <p> <b> Sleep deprivation can have negative impacts on your: </b> </p> <p> </p> </div> <div> <div> <ul> <li> <p> Immune system </p> </li> <li> <p> Memory </p> </li> <li> <p> Productivity </p> </li> <li> <p> Decision making </p> </li> <li> <p> Creativity </p> </li> <li> <p> Stress </p> </li> <li> <p> Depression </p> </li> <li> <p> Increased appetite </p> </li> <li> <p> Loss of lean muscle </p> </li> </ul> </div> </div> </h4> <div> <p> </p> <p> <b> Sleep deprivation can have negative impacts on your: </b> </p> <p> </p> </div> <h4> </h4> <h3> How do I know if I’m getting enough sleep? </h3> <h4> <div> <p> </p> <p> There’s a difference between going to bed on time and actually getting adequate sleep. In other words, time in bed does not mean you are getting that much time sleeping. There’s a lot of things we do leading up to our bedtime that can impact our sleep quality. In addition, there are things that can cause disturbances in your sleep cycle that cause you to wake up. Here are some things to avoid to improve your sleep quality: </p> <p> </p> </div> <div> <div> <ul> <li> <p> Caffeine later in the afternoon </p> </li> <li> <p> Looking at Blue lights before bedtime (cell phones,tv, tablets) </p> </li> <li> <p> Alcohol </p> </li> <li> <p> Too much water </p> </li> <li> <p> Unresolved stress </p> </li> <li> <p> Lack of exercise </p> </li> </ul> </div> </div> </h4> <div> <p> </p> <p> There’s a difference between going to bed on time and actually getting adequate sleep. In other words, time in bed does not mean you are getting that much time sleeping. There’s a lot of things we do leading up to our bedtime that can impact our sleep quality. In addition, there are things that can cause disturbances in your sleep cycle that cause you to wake up. Here are some things to avoid to improve your sleep quality: </p> <p> </p> </div> <h4> </h4> <h3> How do I improve my sleep quality? </h3> <div data-rss-type="text"> <p> </p> <p> There are traces of caffeine in certain foods (so you might not be able to completely avoid it) but monitoring intake is ideal. Caffeine stays in the system for up to 8 hours so caffeinated drinks like coffee, tea, sodas should be reduced. Foods like chocolate also can have caffeine in them (so watch out!). </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> This is a strategy to not be tempted by notifications and to help you cut down on your screen time leading up to bed. The blue lights given off by these device’s impacts are sleep because it throws our melatonin levels off and impacts your natural circadian rhythm. In other words, stop looking at your phone in bed! </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> Routine is important for many things we’ve discussed through this series but with sleep, it helps give your body a pattern that you’re calming down. This also pulls you away from screens. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> Alcohol has no nutritional value and studies have shown that alcohol impacts your recovery and we get most of our recovery done while we rest. In addition, alcohol can contribute to sleep disturbances (getting up in the middle of the night to go to the bathroom for example), which impacts your sleep quality. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> Do you want to sleep better? Clear your mind before bed so you can help reduce restless nights and subconscious worries while you sleep. Meditation, journaling, and stretching can help you relax and put you in a better mindset before you go to bed. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> Exercise is extremely important for consistent sleep. Moving your body requires energy and recovery from training. If your body needs further recovery you are more likely to have a better night’s sleep. In addition, this is one of the best ways to reduce stress and anxiety. </p> <p> </p> </div> <h4> <div> <p> </p> <p> Thank you for following along with this blog series on executing the basics. If you learned anything please shoot me an email at Jon@prototypetraining.com. If you need help or want a more personalized plan for your goals, we are here to help. </p> <p> </p> </div> </h4> <div> <p> </p> <p> Thank you for following along with this blog series on executing the basics. If you learned anything please shoot me an email at Jon@prototypetraining.com. If you need help or want a more personalized plan for your goals, we are here to help. </p> <p> </p> </div> <h3> Want to book a FREE CONSULT? Click this link and let’s get started! </h3> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/nutrition-basics-sleep/"> Nutrition Basics: Sleep </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 28 Sep 2020 14:52:00 GMT http://www.prototypetraining.com/nutrition-basics-sleep/utm_sourcerssutm_mediumrssutm_campaignnutrition-basics-sleep thumbnail http://www.prototypetraining.com/the-link-between-vitamin-d-and-covid-19/utm_sourcerssutm_mediumrssutm_campaignthe-link-between-vitamin-d-and-covid-19 The link between Vitamin-D and COVID-19 By: Sam Russo (Prototype Nutrition Dietician) Think back to mid-March, when Massachusetts was overwhelmed with Coronavirus cases and we had more questions than answers. Over these past six months, we have learned so much about this disease that literally did not exist even a year ago. The more we The post The link between Vitamin-D And COVID-19 appeared first on Prototype Training Systems. <h1> The link between Vitamin-D and COVID-19 </h1> <h4> By: Sam Russo (Prototype Nutrition Dietician) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/FullSizeRender-8.jpeg" alt="The link between vitamin d and covid-19 prototype" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Think back to mid-March, when Massachusetts was overwhelmed with Coronavirus cases and we had more questions than answers. Over these past six months, we have learned so much about this disease that literally did not exist even a year ago. The more we learn, the better equipped we are to live in this new normal, so this blog post is created with the intention of providing you with just a bit more information about the virus. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Now, I am not a doctor and I certainly cannot give you medical advice. That would be illegal. However, as a Registered Dietitian, I have a responsibility to stay up-to-date with the most recent nutrition research. <b> One of the hottest topics in the nutrition world is whether or not there is a link between vitamin D and COVID-19. </b> Do individuals that have been hospitalized with COVID-19 have lower levels of vitamin D? Does a vitamin D supplement lessen the risk of being infected? Is there even a correlation at all and, if so, does one cause the other? These are the questions that researchers have been trying to answer, and here is a brief analysis of some of the findings. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> <b> Vitamin D is a fat-soluble vitamin that primarily comes from sunlight. </b> It is also naturally found in fish oil and mushrooms, so it can be obtained through food sources as well. Deficiencies in this vitamin often manifest in rickets (à la tiny Tim from the Christmas Carol) and changes in mood (such as with Seasonal Affective Disorder). There has also been a proven link between vitamin D and respiratory health. According to studies that date back to the early 2000s, increased levels of vitamin D can lessen symptoms of patients with tuberculosis, cystic fibrosis, COPD, asthma, and the seasonal flu. </span> <span> 1 </span> <span> As a result, US Registered Dietitians often recommend that these patients supplement their diet with liquid vitamin D </span> <span> 3 </span> <span> . </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Now that research has shown that COVID-19 is a respiratory illness, <b> the hypothesis is that vitamin D can also lessen symptoms for this virus. </b> While some studies show that there is no evidence to support the hypothesis, others show a potential correlation. </span> <span> 2 </span> <span> Other studies show that vitamin D supplementation may have its benefits for people in the hospital, but an undetermined effect on people who have yet to be hospitalized. </span> <span> 3 </span> <span> Regardless of the outcomes of the study, nearly all the readings I have done suggest that there is a potential inverse correlation between vitamin D levels and COVID-19. </span> <span> 4, 5, 6 </span> <span> Simply put, that means that, <b> as a whole, people who test positive for Coronavirus tend to have lower levels of vitamin D. </b> </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So what does that mean for you? Well, <b> having adequate levels of vitamin D certainly does not make you immune to contracting Coronavirus. </b> It means that there is a potential that having adequate levels of vitamin D could make you less susceptible or lessen the severity of symptoms. “Could” being the operative word here. More research is still needed to make any confident conclusions about the efficacy of vitamin D supplementation on preventing or lessening the severity of COVID-19. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> My recommendation – definitely supplement with vitamin D! Supplement daily with 400-600 IU liquid vitamin D3 </b> <span> <b> , which can be ordered online or found at most natural health stores. </b> If these preliminary studies are wrong and there ends up being no relation between the two, there is no harm in supplementing with appropriate amounts of vitamin D. If the hypothesis is correct, then you’ll have that covered too. As the weather gets colder and you are inside more, you may want to increase daily intake to 1,000 IU for a week or two, especially if you are already deficient. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So stay safe everyone! If you’re interested in reading the scientific papers I referenced in this post, here are my sources. I highly encourage you all to keep researching, just remember – google scholar is your best friend when it comes to finding reliable and accurate information. Emphasis on “scholar”! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/the-link-between-vitamin-d-and-covid-19/"> The link between Vitamin-D And COVID-19 </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 23 Sep 2020 18:05:00 GMT http://www.prototypetraining.com/the-link-between-vitamin-d-and-covid-19/utm_sourcerssutm_mediumrssutm_campaignthe-link-between-vitamin-d-and-covid-19 thumbnail http://www.prototypetraining.com/nutrition-basics-hydration/utm_sourcerssutm_mediumrssutm_campaignnutrition-basics-hydration Nutrition Basics: Hydration By: Jon Collette (Prototype Nutrition Coach) In part 5 of our nutrition series, Nutrition Basics,  today I will be going in-depth about the importance of hydration and WHY you should care about it!   Whether you’re an endurance athlete, weightlifter, or a desk jockey you need water. We have a philosophy at The post Nutrition Basics: Hydration appeared first on Prototype Training Systems. <h1> Nutrition Basics: Hydration </h1> <h4> By: Jon Collette (Prototype Nutrition Coach) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/FullSizeRender-7.jpeg" alt="A man drinking from a bottle that says nutrition basics hydration" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> In part 5 of our nutrition series, Nutrition Basics,  today I will be going in-depth about the importance of hydration and WHY you should care about it! </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> Whether you’re an endurance athlete, weightlifter, or a desk jockey you need water. We have a philosophy at Prototype Nutrition, just like other nutritionist or <span> dietitians </span> may have their own beliefs or opinions as it relates to what’s best. However, the ONE truth in this world and as it relates to nutrition is that WE NEED WATER. We literally cannot live without it. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> So why are so many people constantly dehydrated or aren’t getting enough of this stuff?! </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> To start let’s talk about WHAT water does for the body: </p> <p> </p> </div> <h4> Water… </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> That’s a lot of stuff. So basically what I’m saying is that WATER is ESSENTIAL for LIFE and all that we do! </p> </div> <h4> Did you know? </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> Our body weight on average is 60% water and according to H.H. Mitchelle of The Journal of Biological Chemistry, the brain and heart are composed of 73% water, and the lungs are about 83% water.  Our skin contains 64% water, our muscles and kidneys are 79%, and even our bones are 31% water. Even a 2-3% state of dehydration can impair cognitive function and create fatigue mentally and physically. The point being, water is extremely important for our health and wellness! </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> How much water should you drink? </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> Depending on your activity level, your hydration level will vary but as a baseline, getting at least ½ your body weight in ounces of water is a great start. For example, a 150lb person should drink 70-80oz of water per day. If you have a day where you have increased levels of activity or exercise, increase your levels of hydration. Let’s not forget that this blog post is about executing the basics so if your water intake is currently at 30 oz a day, work on consistently having 40-50oz. Work your way to having the ideal amount but if that seems like too much right now just start having a little bit more each week. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> A great strategy here is to carry around your own water bottle. An even better strategy is getting a water bottle that has the measurement lines of how much water is in the water bottle. The BEST strategy is getting a water bottle that TELLS YOU how much you should drink and when. <a href="https://hydromateusa.com/products/hydromate-with-straw-32oz-plastic-motivational-water-bottle-with-time-markings-black?variant=21200307781686&amp;currency=USD&amp;utm_medium=product_sync&amp;utm_source=google&amp;utm_content=sag_organic&amp;utm_campaign=sag_organic&amp;gclid=EAIaIQobChMI1KW53eP_6wIVF0qGCh26ZAaEEAQYAiABEgLKLPD_BwE"> Like this one. </a> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> Prioritizing hydration around your fitness can drastically improve your performance. If you’re an early riser and like to workout first thing in the morning it’s even more important to make sure you’re hydrating before exercise. Think about it, you get up early for a 5 am workout and you haven’t had any water for 6-8 hours since you have been asleep! You remember to have your coffee before your workout, but we need a little bit more! </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> Knowing that water plays a major role in muscle contraction, joint, and muscle lubrication, and brain function, staying hydrated can help you feel WAY better exercising. </p> <p> </p> </div> <h4> Need help and strategies around drinking more water? Here are my 5 tips! </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> Stay tuned next week for our post on sleep to wrap up this series on executing the basics! </p> <p> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/nutrition-basics-hydration/"> Nutrition Basics: Hydration </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 23 Sep 2020 17:25:00 GMT http://www.prototypetraining.com/nutrition-basics-hydration/utm_sourcerssutm_mediumrssutm_campaignnutrition-basics-hydration thumbnail http://www.prototypetraining.com/strategies-to-win-levelup45/utm_sourcerssutm_mediumrssutm_campaignstrategies-to-win-levelup45 Strategies to win #LevelUp45 By: Mike Collette (Owner of Prototype Training Systems) As you may know, our newest challenge is starting on October 5th, #LevelUp45. Over the next few weeks, your coaches are going to be sharing with you some AMAZING strategies to help you be successful with the challenge. The goal with #LevelUp45 is The post Strategies to win #LevelUp45 appeared first on Prototype Training Systems. <h1> Strategies to win #LevelUp45 </h1> <h4> By: Mike Collette (Owner of Prototype Training Systems) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/FullSizeRender-5.jpeg" alt="An ad for prototype training systems shows strategies to win" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> As you may know, our newest challenge is starting on October 5th, #LevelUp45. </p> </div> <div data-rss-type="text"> <p> Over the next few weeks, your coaches are going to be sharing with you some AMAZING strategies to help you be successful with the challenge. </p> </div> <div data-rss-type="text"> <p> The goal with #LevelUp45 is to help you create and reinforce habits relating to your exercise, nutrition, mindset and recovery. </p> </div> <div data-rss-type="text"> <p> The challenge was designed to be hard. It’s not easy to commit to doing something everyday for 45 days, let alone 5 things for 45 days. </p> </div> <div data-rss-type="text"> <p> You’re going to struggle at times. </p> </div> <div data-rss-type="text"> <p> You’re going to want to go back to the habits or ways you were doing things before. </p> </div> <div data-rss-type="text"> <p> You may want to quit. </p> </div> <div data-rss-type="text"> <p> And that’s ok to feel like that, that’s how we operate as human beings! </p> </div> <div data-rss-type="text"> <p> The reality is, many of us have one of these components dialed in. You may workout 7 days a week, or you may track your nutrition every day or you may not have an issue getting 8 hours of sleep every night. </p> </div> <div data-rss-type="text"> <p> But I’m confident you aren’t dialed into all of the components. </p> </div> <div data-rss-type="text"> <p> If you are, awesome! You’re an outlier. You basically have crushed all of your fitness goals. </p> </div> <div data-rss-type="text"> <p> So what’s next for you? Maybe there are things you can add to your current routine to help you #LevelUp? </p> </div> <div data-rss-type="text"> <p> Our fitness will never improve as rapidly as we want if we only dialed into one element. The truth is we need to be dialed into consistent habits and routines that impact all of the elements of our wellness. </p> </div> <div data-rss-type="text"> <p> I call this the Entourage Effect of Fitness. </p> </div> <div data-rss-type="text"> <p> The Entourage Effect of Fitness refers to all of the components that impact your health (exercise, nutrition, mindset, recovery, etc) in a positive way, working together to produce a greater effect than working in isolation. </p> </div> <div data-rss-type="text"> <p> Think of this as a team. A high school basketball team would beat the best basketball player on the planet 10 times out of 10. </p> </div> <div data-rss-type="text"> <p> Can you improve your overall health by just moving more or exercising more? <br/> Sure! </p> </div> <div data-rss-type="text"> <p> Can you improve your overall health by following a specific nutrition plan and not drinking alcohol? <br/> Of course! </p> </div> <div data-rss-type="text"> <p> Can you improve your overall health by practicing better recovery strategies, such as sleeping 7-8 hours or not staring at your phone screen before bed? <br/> Yes! </p> </div> <div data-rss-type="text"> <p> If you’re still reading, it sounds like you want to win the game faster. You’re tired of getting in your own way. You want a plan and strategies to help you reach your goals. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Step 1: Sign up for #LevelUp45 and follow the steps </b> </p> </div> <div data-rss-type="text"> <p> <b> Step 2: Follow the strategies series for tips  </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Use the link here to sign up for #LevelUp45, it’s for you to win your game. </h4> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/strategies-to-win-levelup45/"> Strategies to win #LevelUp45 </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 22 Sep 2020 17:03:00 GMT http://www.prototypetraining.com/strategies-to-win-levelup45/utm_sourcerssutm_mediumrssutm_campaignstrategies-to-win-levelup45 thumbnail http://www.prototypetraining.com/how-i-learned-to-embrace-fear/utm_sourcerssutm_mediumrssutm_campaignhow-i-learned-to-embrace-fear How I Learned to Embrace Fear  By: Mike Collette (Owner of Prototype Training Systems) A recent post I shared with you titled Scavenger, Fitness and Perfect Days talked a little about how a goal of ours is to create memories and stories for you at Prototype.   Stories are important. Actually, they are everything. We The post How I Learned to Embrace Fear appeared first on Prototype Training Systems. <h1> How I Learned to Embrace Fear  </h1> <h4> By: Mike Collette (Owner of Prototype Training Systems) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/FullSizeRender-3.jpeg" alt="A man with a briefcase stands in front of a shadow of a monster and the words how i learned to embrace fear" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> A recent post I shared with you titled </span> <a href="https://prototypetraining.com/scavenger-fitness-and-perfect-days/"> <span> Scavenger, Fitness and Perfect Days </span> </a> <span> talked a little about how a goal of ours is to create memories and stories for you at Prototype. </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> Stories are important. Actually, they are everything. We listen to stories and we engage with really, really good ones, to a point where we get sucked in.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Some of the stories you create can be done through fitness and can be LIFE changing. Have you ever read about someone’s 100lb weight loss journey? Pretty awesome story, right? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The reason I am telling you this is that one of the enduring goals of Prototype is to help facilitate these memorable stories so you can do the things in life that matter with your fitness. We love to hear about you training for a 5k, a marathon, a Spartan Race, an adventure race or to be able to run around with your grandkids. We can help you prepare for any of it. That doesn’t mean those things won’t be scary. I remember hearing this quote that “if something isn’t scary, it’s not worth doing.” </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> I wanted to share the approach I’ve taken to slowly ease into the scary stuff, embrace daily stress, and do the hard stuff: </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <b> 1.) First, understand that fear and excitement feels the same to your body and your brain. </b> </p> </div> <div data-rss-type="text"> <p> <span> Yes, they literally feel the same. When you start getting anxious before doing something, ask yourself: “Am I actually scared, or am I just excited?” </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> As adults, we’re not excited often. We aren’t like we were when we were little kids. Our body’s default response to increased blood pressure, elevated heart rate and surging adrenalin is fear. Then we fall into a downward spiral and get scared when we should really be excited. </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> Here’s something you can practically use: You’re about to do a 1RM Clean and Jerk. You get to the barbell and you’re staring at it. You’ve trained, you’re strong, you’ve been practicing your technique, now it’s GO TIME! That feeling then starts to take over. Instead of thinking “oh no, can I do this?” I want you to visualize that you get to open your presents on Christmas. That’s not scary, is it? It’s exciting! </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <b> 2.) Second, know that the anticipation is worse than the event. </b> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> Our fear of what might happen is always way out of the scope from what actually happens. Our lizard brain takes over and our mind takes us to the worst-case scenario. We then overthink, create anxiety, and elevate our heart rate for days prior to the event. When the event actually starts, we’re exhausted from replaying the possibilities over and over! We’ve already done the whole event— </span> <i> <span> with every catastrophe included! </span> </i> <span> —1000 times! </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> Waiting, deliberating, anticipating—they’re always worse than doing. If you can choose when to start the hard thing, choose to start it right now. Skip the hard part. That’s why your coaches control the clock in class and you don’t! </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <b> 3.) Third, put the event in perspective: Will you actually remember this in a year? </b> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> If not, it’s not worth stressing about. If you WILL remember the event a year from now, it’s REALLY worth doing. Basically, will you regret not doing it? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> 4.) Fourth, remember that we all get scared and have fears. </b> </p> </div> <div data-rss-type="text"> <p> <span> You’re not alone. Regardless if you’re a professional athlete, a CEO at the top of your game, or someone who is afraid of their own shadow, we all have fears.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> This isn’t just something that YOU only struggle with. If you understand that, our fears become easier to deal with and there is less judgement you need to hold over your head. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> 5.) Lastly, just do the hard stuff. It will benefit you more and add to your story. </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> In Chris Cooper’s final speech at the 2020 Two Brain Summit, he told us a story about how he made the hard decision to bike in downpouring rain on a frigid Saturday morning. He rode that day because that’s when he rides. He talked more about the ride and what he endured but the message was clear, he chose the hard path that day. While he could have not gone out in the frigid rain and rode his bike, he made the decision to do the hard stuff. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> This led him to reference a scene from one of my favorite movies, Good Will Hunting. Remember the scene when Robin Williams (Sean) is talking with Matt Damon’s character (Will) in his office about Will’s abuse as a kid? </span> <a href="https://www.youtube.com/watch?v=ZQht2yOX9Js"> <span> This is the famous “it’s not your fault” scene.  </span> </a> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Sean shares his experience with his father and Will responds: </span> </p> </div> <div data-rss-type="text"> <p> <i> <span> Will </span> </i> <i> <span> : “He used to just put a belt, a stick, and a wrench on the kitchen table and say, ‘Choose.’” </span> </i> </p> </div> <div data-rss-type="text"> <p> <i> <span> Sean: “Well, I gotta go with the belt there.” </span> </i> </p> </div> <div data-rss-type="text"> <p> <i> <span> Will: “I used to go with the wrench.” </span> </i> </p> </div> <div data-rss-type="text"> <p> <i> <span> Sean: “Why?” </span> </i> </p> </div> <div data-rss-type="text"> <p> <i> <span> Will: “’Cause f*ck him. That’s why.” </span> </i> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Life is a series of moments. We create standout moments when we do the things that scare us. When we do the things that make us uncomfortable. And when we do the hard stuff. This builds on your story. Any story without these moments is boring. In the end, these are the things that matter most. </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> Inspiration provided by Chris Cooper at </span> <a href="https://catalystgym.com/how-i-learned-to-lean-into-stress-and-embrace-fear/"> <span> Catalystgym.com </span> </a> <span> . </span> <span>   </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/how-i-learned-to-embrace-fear/"> How I Learned to Embrace Fear </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 21 Sep 2020 20:27:00 GMT http://www.prototypetraining.com/how-i-learned-to-embrace-fear/utm_sourcerssutm_mediumrssutm_campaignhow-i-learned-to-embrace-fear thumbnail http://www.prototypetraining.com/double-dutch/utm_sourcerssutm_mediumrssutm_campaigndouble-dutch Prototype Training Systems (CrossFit Prototype) - Prototype ThriveView Public WhiteboardMetcon (Weight)THRIVE STRENGTH High Pull Technique Clean Technique Front Squat Demos and practice Build to a heavy front squat for 5 repsMetcon (AMRAP - Rounds)TIME TO BEAT--- SURPRISE IN PERSON! 30 single unders or mini-jumps 20 skaters 10 Front Squats 5 burpees over the bar The post Double Dutch appeared first on Prototype Training Systems. <h2> Prototype Training Systems (CrossFit Prototype) – Prototype Thrive </h2> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> <a href="https://app.wodify.com/Performance/PublicWhiteboard.aspx?WhiteboardKey=b2dxvbkz87&amp;Date=09%2f17%2f2020&amp;ProgramName=Prototype+Thrive" target="_blank"> View Public Whiteboard </a> </p> </div> <h3> Metcon (Weight) </h3> <div data-rss-type="text"> <p> THRIVE STRENGTH </p> </div> <div data-rss-type="text"> <p> High Pull Technique <br/> <br/> Clean Technique </p> </div> <div data-rss-type="text"> <p> Front Squat Demos and practice </p> </div> <div data-rss-type="text"> <p> Build to a heavy front squat for 5 reps </p> </div> <h3> Metcon (AMRAP – Rounds) </h3> <div data-rss-type="text"> <p> TIME TO BEAT— SURPRISE IN PERSON! </p> </div> <div data-rss-type="text"> <p> 30 single unders or mini-jumps <br/> <br/> 20 skaters <br/> <br/> 10 Front Squats <br/> <br/> 5 burpees over the bar </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/double-dutch/"> Double Dutch </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 16 Sep 2020 23:00:00 GMT http://www.prototypetraining.com/double-dutch/utm_sourcerssutm_mediumrssutm_campaigndouble-dutch http://www.prototypetraining.com/nutrition-basics-portion-size/utm_sourcerssutm_mediumrssutm_campaignnutrition-basics-portion-size Nutrition Basics: Portion Size By: Jon Collette (Prototype Nutrition Coach) In part 4 of our nutrition series, we will be going in-depth about portion sizes to help you look and feel your best! Portion Size: A portion size is defined as a set amount of food that you are going to consume for an eating The post Nutrition Basics: Portion Size appeared first on Prototype Training Systems. <h1> Nutrition Basics: Portion Size </h1> <div data-rss-type="text"> <p> </p> <p> By: Jon Collette (Prototype Nutrition Coach) </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/FullSizeRender-2.jpeg" alt="Two plates of food on a checkered tablecloth with the words nutrition basics portion sizes" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> In part 4 of our nutrition series, we will be going in-depth about portion sizes to help you look and feel your best! </p> <p> </p> </div> <h4> Portion Size: </h4> <div data-rss-type="text"> <p> </p> <p> A portion size is defined as a set amount of food that you are going to consume for an eating event. An eating event could be breakfast, lunch, dinner, a snack… even brunch! </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> Now I do have to say, to get the most accurate assessment of what your portion size for each event should look like, you would need to know how many <b> TOTAL CALORIES </b> your body needs on a daily basis. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> In general, though, we all tend to have more food than we think we are eating. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> For example, have you looked at a food label? The food label gives you a breakdown of the serving size, the calories, and the nutrients in the food you are going to eat. If you look at the image below, you can see what I’m talking about! </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> Take a look at the very bottom. The FDA gives a general recommended daily value (DV) of how much food we should be consuming. That number is 2000 calories AND it’s what the percentages on the Nutrition Facts label are based on. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> One of the biggest things that I see when working with clients is helping them gain an understanding of the serving information on this label to help them make more accurate portion sizes. For this particular food, a serving size is 1 cup. I would guess that this food is a “high protein” cereal, so we might pour ourselves a bowl of cereal and think we are eating 280 calories. Did you know that you can probably fit 2-3 cups in your cereal bowl?! That’s more like 550-850 calories, not 280. </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/nfl-howtounderstand-labeled.png" alt="A picture of a nutrition facts label showing calories and nutrients" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <em> Coach Note: When we talk about portion size today, it goes without saying that not everyone should be eating 2000 calories. Everyone needs a prescription that is specific to them, there is no “one size fits all” approach. If you need help, we are here for you! </em> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> I know I got you excited about the cereal, but before we start talking more about portion sizes I want to talk about structuring our meals with our key nutrients. To <a href="https://prototypetraining.com/nutrition-habits-key-nutrients/"> recap from my previous post on this topic, </a> here are some of the benefits of these nutrients which make up the majority of our daily food intake. </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> Key Nutrients: </h3> <div data-rss-type="text"> <p> Simply put, they are the major nutrients you put in your body that give us ENERGY or SUPPORT CONVERTING ENERGY. They are your: </p> </div> <div data-rss-type="text"> <p> The first 3, (Protein, carbohydrates, and fats) are what are called your  <b> macronutrients </b> . These contain the calories that give us energy (alcohol does as well, but that’s beyond the scope of this!). They are also responsible for adding additional lbs to the scale if taken in excess of what you burn off. But we can talk about that another time! </p> </div> <h3> What is Protein? </h3> <div data-rss-type="text"> <p> <b> *Fun fact: </b>  Protein requires the most amount of energy (calories) for your body to break it down. The breakdown, processing, and storing of food in your body is called the thermic effect of food (TEF). TEF accounts for 5-15% of all the calories you burn per day (based on how much and what you eat). So basically, the more protein you take in, the more calories you will burn just to process and break it down. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> What are Carbohydrates? </h3> <div data-rss-type="text"> <p> <b> *Fun Fact: </b>  Carbs are not the independent source of weight gain AND not all carbs are equal BUT with a balanced nutrition plan, you can fit just about any kind of carb source into your daily diet. </p> </div> <h3> What is fat? </h3> <div data-rss-type="text"> <p> <b> *Fun Fact: </b>  1lb of fat=3,500 calories. That is how much energy is in 1lb of fat. It also means that it will take an excess of 3,500 calories to lose a pound of fat. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> Now that we have reviewed our Key Nutrients, there are a few factors we need to keep in mind before deciding what our daily food portion will be: </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> If your goals are weight loss, chances are we need to be in a caloric deficit. If you want to pack on weight and muscle mass, you may need to be in a caloric surplus. </p> </div> <div data-rss-type="text"> <p> Even though physical activity and exercise account for roughly 10% of the total daily energy expenditure (average, some people are less some are more), it’s a factor we need to consider when sorting through how much you need to eat. </p> </div> <div data-rss-type="text"> <p> When talking portion size, I wouldn’t advise having a 1500 calorie meal before you run 10 miles. Just saying… But fasted cardio in the early morning might not require you to have any food! So this depends and needs to be accounted for. </p> </div> <div data-rss-type="text"> <p> There are biological and physiological factors that we need to note that will play into your total caloric needs. As we get older and as our hormonal levels change, what we eat, and how much is important. In addition, males typically can eat more food than females due to having greater levels of muscle mass. The more muscle you have, the more energy you can burn, so the more food you can consume. Again, this stuff is important! There is no one size fits all approach! </p> </div> <h3> What should your portion sizes look like and what should they consist of? </h3> <div data-rss-type="text"> <p> If a food scale is a little too much, use your hand: </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> For the general population (all of us!), the serving size template can be a good approach. Again, we will need to get more specific to figure out how many calories you need but using some of these strategies below can also help determine what’s a good portion size for you. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> If you’re not counting your macros, this strategy allows you to determine if you need to eat the whole serving or if you should add more. Sometimes we eat so fast we don’t realize when we are satisfied. It’s like going to an “all you can eat” buffet when you’re starving and packing your plate. Do you really need all that food? </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> Carbohydrates are your body’s main energy source, especially when doing high-intensity exercise. If you did a lot of conditioning, interval sprints, or just feel better with higher amounts of carbs, don’t be afraid, eat them! Try to eat more whole food choices to keep calories controlled (oats or rice vs candy and chips) and to keep your blood sugar at bay. Think higher fiber foods! This will also help you feel fuller, faster. </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> If your portion is so small or so big that you know right away how you’re going to feel adjust it to start! You can always add more food if you’re really hungry. It’s harder to not finish what’s on your plate when you put it there, no one wants to be wasteful, right?! </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> Stay tuned next week where we talk about the benefits of proper hydration! </p> <p> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/nutrition-basics-portion-size/"> Nutrition Basics: Portion Size </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 16 Sep 2020 14:41:00 GMT http://www.prototypetraining.com/nutrition-basics-portion-size/utm_sourcerssutm_mediumrssutm_campaignnutrition-basics-portion-size thumbnail http://www.prototypetraining.com/pyramid-schemes/utm_sourcerssutm_mediumrssutm_campaignpyramid-schemes Prototype Training Systems (CrossFit Prototype) - Prototype ThriveView Public WhiteboardMetcon (No Measure)1 of everything then 2 then 3 then 4 AS HIGH OF A PYRAMID AS YOU CAN BUILD OF THE FOLLOWING MOVEMENTS Ab mat sit ups In and Out Reverse Crunch Runners Crunch/side Deadlift The post Pyramid Schemes appeared first on Prototype Training Systems. <h2> Prototype Training Systems (CrossFit Prototype) – Prototype Thrive </h2> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> <a href="https://app.wodify.com/Performance/PublicWhiteboard.aspx?WhiteboardKey=b2dxvbkz87&amp;Date=09%2f16%2f2020&amp;ProgramName=Prototype+Thrive" target="_blank"> View Public Whiteboard </a> </p> </div> <h3> Metcon (No Measure) </h3> <div data-rss-type="text"> <p> 1 of everything <br/> <br/> then 2 <br/> <br/> then 3 <br/> <br/> then 4 <br/> <br/> AS HIGH OF A PYRAMID AS YOU CAN BUILD OF THE FOLLOWING MOVEMENTS </p> </div> <div data-rss-type="text"> <p> Ab mat sit ups <br/> <br/> In and Out <br/> <br/> Reverse Crunch <br/> <br/> Runners Crunch/side <br/> <br/> Deadlift </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/pyramid-schemes/"> Pyramid Schemes </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 15 Sep 2020 23:00:00 GMT http://www.prototypetraining.com/pyramid-schemes/utm_sourcerssutm_mediumrssutm_campaignpyramid-schemes http://www.prototypetraining.com/kids-vs-veggies/utm_sourcerssutm_mediumrssutm_campaignkids-vs-veggies Kids Vs. Veggies How to get your kids to eat their Veggies! By: Sam Russo R.D (Prototype Training Coach) Kids are notorious for avoiding anything green (unless it’s M&Ms or gummy bears). Broccoli? Nope. Celery? Nope. Spinach? Don’t even ask.   The challenge is that vegetables are an important source of micronutrients, which we all The post Kids vs. Veggies appeared first on Prototype Training Systems. <h1> Kids Vs. Veggies </h1> <h3> How to get your kids to eat their Veggies! </h3> <h5> By: Sam Russo R.D (Prototype Training Coach) </h5> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/FullSizeRender-1-1.jpeg" alt="A boy and a girl are holding carrots and a wheelbarrow full of vegetables." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Kids are notorious for avoiding anything green (unless it’s M&amp;Ms or gummy bears). Broccoli? Nope. Celery? Nope. Spinach? Don’t even ask. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The challenge is that vegetables are an important source of micronutrients, which we all need in our diet. Micronutrients are especially important for your child’s growth and development, so the question becomes, “how do I add more veggies to their daily intake?”. The answer does not need to be complicated. Here are six of my favorite ways to get your kids interested in eating those veggies! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> All of these are great options, but my favorite hack (by a longshot) is giving your kids the choice of what they want.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> This is my favorite for two reasons. First, it teaches kids that vegetables are an appropriate and delicious snack. Second, the concept of providing an “either-or” choice can be translated into a multitude of other situations. For example: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> You all know – better than me – how much your kids love being given some responsibility. By providing and “either-or” choice, you are giving them perceived responsibility, while you still have control over the overall outcome (i.e., your kids eat more veggies).  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So, give some of these a try! Maybe prep together over the weekend when you have a little extra time, then give the color game a whirl during the week, and offer two veggie options during snack time every now and then. Good luck! </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/kids-vs-veggies/"> Kids vs. Veggies </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 15 Sep 2020 13:37:00 GMT http://www.prototypetraining.com/kids-vs-veggies/utm_sourcerssutm_mediumrssutm_campaignkids-vs-veggies thumbnail http://www.prototypetraining.com/hot-off-the-press/utm_sourcerssutm_mediumrssutm_campaignhot-off-the-press Prototype Training Systems (CrossFit Prototype) - Prototype ThriveView Public WhiteboardMetcon (Weight)STRENGTH Overhead Carries Strict Press technique Push Press with Technique OverviewPress and Carry Complex 1 Strict Press 2 Push Press Right Into an Overhead Hold (Hold should be a max of 10 seconds) Weight is too heavy if you can't hold it.Metcon (AMRAP - Rounds)30 The post Hot Off the Press appeared first on Prototype Training Systems. <h2> Prototype Training Systems (CrossFit Prototype) – Prototype Thrive </h2> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> <a href="https://app.wodify.com/Performance/PublicWhiteboard.aspx?WhiteboardKey=b2dxvbkz87&amp;Date=09%2f15%2f2020&amp;ProgramName=Prototype+Thrive" target="_blank"> View Public Whiteboard </a> </p> </div> <h3> Metcon (Weight) </h3> <div data-rss-type="text"> <p> STRENGTH </p> </div> <div data-rss-type="text"> <p> Overhead Carries </p> </div> <div data-rss-type="text"> <p> Strict Press technique </p> </div> <div data-rss-type="text"> <p> Push Press with Technique Overview </p> </div> <h3> Press and Carry Complex </h3> <div data-rss-type="text"> <p> 1 Strict Press <br/> <br/> 2 Push Press <br/> <br/> Right Into an Overhead Hold <br/> <br/> (Hold should be a max of 10 seconds) Weight is too heavy if you can’t hold it. </p> </div> <h3> Metcon (AMRAP – Rounds) </h3> <div data-rss-type="text"> <p> 30 Mountain Climbers or bike crunches <br/> <br/> 20 alt. lunges front rack <br/> <br/> 10 Barbell Bent Over Row <br/> <br/> 5 burpees </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/hot-off-the-press/"> Hot Off the Press </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 14 Sep 2020 23:00:00 GMT http://www.prototypetraining.com/hot-off-the-press/utm_sourcerssutm_mediumrssutm_campaignhot-off-the-press http://www.prototypetraining.com/hollows-and-running-and-bears-oh-my/utm_sourcerssutm_mediumrssutm_campaignhollows-and-running-and-bears-oh-my Prototype Training Systems (CrossFit Prototype) - Prototype ThriveView Public WhiteboardMetcon (No Measure)Balance and Strength DrillsMetcon (Time)Run 200 meters 10 hollow rockers 30 count bear craw/hold (modification is going to be 30 count dead bugs) Run 400 meters 20 hollow rockers 30 count bear crawl/hold or dead bugs Run 800 meters 30 hollow rockers 30 count The post Hollows and Running and Bears, OH MY! appeared first on Prototype Training Systems. <h2> Prototype Training Systems (CrossFit Prototype) – Prototype Thrive </h2> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> <a href="https://app.wodify.com/Performance/PublicWhiteboard.aspx?WhiteboardKey=b2dxvbkz87&amp;Date=09%2f14%2f2020&amp;ProgramName=Prototype+Thrive" target="_blank"> View Public Whiteboard </a> </p> </div> <h3> Metcon (No Measure) </h3> <div data-rss-type="text"> <p> Balance and Strength Drills </p> </div> <h3> Metcon (Time) </h3> <div data-rss-type="text"> <p> Run 200 meters <br/> <br/> 10 hollow rockers <br/> <br/> 30 count bear craw/hold (modification is going to be 30 count dead bugs) </p> </div> <div data-rss-type="text"> <p> Run 400 meters <br/> <br/> 20 hollow rockers <br/> <br/> 30 count bear crawl/hold or dead bugs </p> </div> <div data-rss-type="text"> <p> Run 800 meters <br/> <br/> 30 hollow rockers <br/> <br/> 30 count bear crawl/hold or dead bugs </p> </div> <div data-rss-type="text"> <p> Run 400 meters <br/> <br/> 20 hollow <br/> <br/> 30 second bear hold or plank </p> </div> <div data-rss-type="text"> <p> Run 200 meters <br/> <br/> 10 hollows <br/> <br/> 30 second bear hold/crawl or plank </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/hollows-and-running-and-bears-oh-my/"> Hollows and Running and Bears, OH MY! </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 13 Sep 2020 23:00:00 GMT http://www.prototypetraining.com/hollows-and-running-and-bears-oh-my/utm_sourcerssutm_mediumrssutm_campaignhollows-and-running-and-bears-oh-my http://www.prototypetraining.com/the-biggest-success-hack/utm_sourcerssutm_mediumrssutm_campaignthe-biggest-success-hack The Biggest Success Hack By: Mike Collette (Owner of Prototype Training Systems)  Have you ever heard the saying “luck is when opportunity meets preparation”?   I hate to say it but success doesn’t happen because of luck! You earn that!   The same applies to the idea that we elevate ourselves to the level of The post The Biggest Success Hack appeared first on Prototype Training Systems. <h1> The Biggest Success Hack </h1> <h4> By: Mike Collette (Owner of Prototype Training Systems )  </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/FullSizeRender-4.jpeg" alt="A poster for prototype training systems shows a star on top of a set of stairs" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Have you ever heard the saying “luck is when opportunity meets </span> <b> preparation </b> <span> ”? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I hate to say it but success doesn’t happen because of luck! You earn that! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The same applies to the idea that we elevate ourselves to the level of our challenges. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The reality is that we meet the level of our </span> <b> preparation </b> <span> .  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> There are strategies we can take to be successful, build good habits, and overcome a lack of motivation and they all start with preparation. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you’ve ever read the book <em> “ <a href="https://freakonomics.com/"> Freakanomics </a> ” </em> by economist Steven Levitt and Stephen Dubner, they talk about a technique called “Commitment Devices”. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> According to Wikipedia, a Commitment Device “is </span> <span> a way to lock yourself into following a plan of action that you might not want to do but you know is good for you… a technique where someone makes it easier for themselves to avoid acting against one’s better judgment, particularly </span> <a href="https://en.wikipedia.org/wiki/Procrastination"> <span> procrastination </span> </a> <span> .” </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> Commitment devices have two major features.  </h4> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Commitment devices can help set us up for long-term success: using our bodies and brains in the way they’ve evolved to be used. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> An example of this might be your kid makes a bet with you so they follow through with completing a task, vs. getting in trouble: “I will pay you $100 if I don’t get my college essay done tomorrow!”. </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> Building good habits doesn’t mean overcoming bad ones or ramping up your motivation to suddenly change overnight. Those kinds of changes don’t stick. Instead, we need to leverage our natural human tendencies. </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> A commitment device is a choice you make NOW that will control your actions in the future. The goal is to build habits on these actions. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> A more realistic example would be if you make an appointment with your personal trainer, you’re more likely to show up and train. If you join a team, you’ll show up for the games. If you publicly share your goals on Facebook, your reputation is on the line. And if you prepare your meals in advance for the week, you’ll eat them. </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <h4> Here are two very simple commitment devices you can set up right now: </h4> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Step 1: Sign in to your account  </span> </p> </div> <div data-rss-type="text"> <p> <span> Step 2: Reserve your 1:1 appointments or save your spot in a group. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> To make it easy, either eat the same thing every day OR plan your dinners for the week and carry the leftovers over to the next day’s lunches. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Step 1: Write up your grocery list. </span> </p> </div> <div data-rss-type="text"> <p> <span> Step 2: Go to the store. </span> </p> </div> <div data-rss-type="text"> <p> <span> Step 3: Buy the groceries you’ll need for all of your lunches. </span> </p> </div> <div data-rss-type="text"> <p> <span> Step 4: Set aside one hour for food prep TONIGHT. (THIS IS THE HARDEST PART) </span> </p> </div> <div data-rss-type="text"> <p> <span> Step 5: Chop up your vegetables, proteins, nuts, and seeds. Put them into separate containers. </span> </p> </div> <div data-rss-type="text"> <p> <span> Step 6: Make enough for the full week. </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> You don’t need to get fancy: Most of us eat the same thing most of the time, and that’s just fine. Save your variety for dinner. </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> Commitment devices remove friction and the burden of choice.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Prepare your commitments in advance, it will set you up for success! </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <i> <span> Inspiration provided by Chris Cooper at </span> </i> <a href="https://catalystgym.com/setting-yourself-up-for-success/"> <i> <span> Catalystgym.com. </span> </i> </a> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/the-biggest-success-hack/"> The Biggest Success Hack </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 10 Sep 2020 16:12:00 GMT http://www.prototypetraining.com/the-biggest-success-hack/utm_sourcerssutm_mediumrssutm_campaignthe-biggest-success-hack thumbnail http://www.prototypetraining.com/row-row-row-your-boat/utm_sourcerssutm_mediumrssutm_campaignrow-row-row-your-boat Prototype Training Systems (CrossFit Prototype) - Prototype ThriveView Public WhiteboardMetcon (Weight)Row your Boat KB Bent Over Rows KB Deadlifts KB Swings Rowing The post Row, Row Row your boat appeared first on Prototype Training Systems. <h2> Prototype Training Systems (CrossFit Prototype) – Prototype Thrive </h2> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> <a href="https://app.wodify.com/Performance/PublicWhiteboard.aspx?WhiteboardKey=b2dxvbkz87&amp;Date=09%2f10%2f2020&amp;ProgramName=Prototype+Thrive" target="_blank"> View Public Whiteboard </a> </p> </div> <h3> Metcon (Weight) </h3> <div data-rss-type="text"> <p> Row your Boat </p> </div> <div data-rss-type="text"> <p> KB Bent Over Rows <br/> <br/> KB Deadlifts <br/> <br/> KB Swings </p> </div> <div data-rss-type="text"> <p> Rowing </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/row-row-row-your-boat/"> Row, Row Row your boat </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 09 Sep 2020 23:00:00 GMT http://www.prototypetraining.com/row-row-row-your-boat/utm_sourcerssutm_mediumrssutm_campaignrow-row-row-your-boat http://www.prototypetraining.com/nutrition-habits-food-selection/utm_sourcerssutm_mediumrssutm_campaignnutrition-habits-food-selection Nutrition Habits: Food Selection By: Jon Collette (Prototype Nutrition Coach) In part 3 of our nutrition series, Nutrition Habits,  we will be talking about food selection and how it can impact you. If you missed Part 1 on Eating Schedule and Part 2 on Key Nutrients you would benefit from reading into that first! The The post Nutrition Habits: Food Selection appeared first on Prototype Training Systems. <h1> Nutrition Habits: Food Selection </h1> <h4> By: Jon Collette (Prototype Nutrition Coach) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/FullSizeRender-1.jpeg" alt="A variety of bowls of food with the words nutrition basics food selection on the bottom" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> In part 3 of our nutrition series, Nutrition Habits,  we will be talking about </span> <b> food selection </b> and how it can impact you <span> . If you missed Part 1 on Eating Schedule and Part 2 on Key Nutrients you would benefit from reading into that first! The links for those articles are below! </span> </p> </div> <h4> Part 1 – Forming an Eating Schedule  </h4> <h4> Part 2 – Key nutrients (Why they are vital for our health) </h4> <h3> Food Selection (What to eat and why) </h3> <div data-rss-type="text"> <p> <span> When it comes to food selection, I recommend looking at everything you eat and how it fits into your nutrition plan vs. the individual components that make it up. The reason why I recommend looking at your daily or weekly intake from a macro perspective is that we tend to demonize any food we may consider to be “less nutritious” or bad for us. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Saying one food is inherently good or bad (unless it’s literally poison) is silly.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I want you to listen to what I’m saying (and I’m a Nutrition Coach that has helped people lose 100’s of pounds), THERE IS NOT A FOOD THAT IS BAD FOR YOU. Cake… it’s not bad for you. Candy… it’s not bad for you. Cheese… it’s not bad for you (unless you’re lactose intolerant). </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> This is important to understand because the </span> <b> Language </b> we use <b> matters. </b> <span> If we do this consistently, we will learn to develop a better relationship with food. A better relationship with food results in less crash dieting after a day of eating some foods that may be considered less nutritious.  </span> </p> </div> <div data-rss-type="text"> <p> Is Candy nutritious? No, not really. There aren’t a lot of nutritious things about it. Not a lot of micronutrients or protein. It’s basically carbs and fats and high in energy (calories). </p> </div> <div data-rss-type="text"> <p> <span> If you read my previous blog post on <a href="https://prototypetraining.com/nutrition-habits-key-nutrients/?fbclid=IwAR3sD5jC7az0bqtMgG-7u1wN_q7q4c5GOnzje_iH7VCyUajSQ1LKVc5NYUY"> Key Nutrients </a> you would have learned about the roles that macronutrients and micronutrients play in the body. When making our food selections we should have a basic understanding of a few factors that are important to review: </span> </p> </div> <h3> Food preference </h3> <div data-rss-type="text"> <p> <span> What foods help you prioritize getting enough key nutrients that you enjoy? What foods do you enjoy that make you feel unrestricted? That makes you feel happy? What taste and textures do you prefer? We should enjoy the food we eat! </span> </p> </div> <h3> Dietary restrictions </h3> <div data-rss-type="text"> <p> <span> Food allergies/sensitivities, religious beliefs, health issues (ex: type 2 diabetes)… you need to know this information and be aware of these things especially when dining out. Food can really impact us in both positive and negative ways, after all, it’s what gives us energy and it’s what we put into our bodies! </span> </p> </div> <h3> Time of day </h3> <div data-rss-type="text"> <p> <span> It’s a good idea to make food selections based on your schedule. Your food selections should make you feel comfortable, energized, and satiated, especially if you’re eating between meals. An example of this is having a 10am mid-morning snack that needs to tide you over until 1 pm because of back to back work meetings. Will the doughnut your co-worker brought in make you feel full, energized, and comfortable throughout the day? I’m not saying donuts are bad but keep these things in mind when making your food choices at certain points of the day. High bouts of sugar mid-morning but give you energy, but expect a crash as well! </span> </p> </div> <h3> Pre and Post Workout Nutrition </h3> <div data-rss-type="text"> <p> <span> We get these questions a lot at Prototype Nutrition: “What do I eat before I workout?” What should I eat after I workout?” “How much protein should I have?”. The reality is we need to select foods that will provide us with ample carbohydrates before exercise and prioritize making food selections that provide protein and carbohydrates after we exercise. We can eat whole foods or use supplements for this, but it’s important to consider exercise when making your food selections for that day. Depending on the duration of time, intensity, and energy systems you’re predominantly using when exercising will determine portion and ratio, but we can talk more about that next week! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> Goals </h3> <div data-rss-type="text"> <p> Arguably the most important component of food selection will come down to what your goals are and how these foods fit into your nutrition plan. At the end of the day, almost every nutrition plan can accommodate any food. But how much of that food and how it can fit into your plan based on the other variables above is the question? If you have a weight loss goal, the energy (calories) you take in needs to be less than the calories (energy) you use throughout the day. Some foods are very dense in calories and make it hard to fit in your plan, especially if they are eaten late at night after you’ve consumed a sufficient amount of energy for the day. Again, it comes down to goals and what you are looking to achieve! </p> </div> <div data-rss-type="text"> <p> </p> <p> Now that we have reviewed some of the variables or things to consider when making our food choices, how do we structure it? </p> <p> </p> </div> <h3> How to structure a meal  </h3> <div data-rss-type="text"> <p> <span> There is a bit of strategy as it relates to selecting the foods that make up our meals. The best practice is to shift where our calories come. </span> </p> </div> <div data-rss-type="text"> <p> A common strategy I’ve recommended for clients who struggle with hitting their protein goal for the day is to eat larger high protein meals in the morning. Same thing with water. If you struggle with drinking enough water, start the day off with 20oz+. </p> </div> <div data-rss-type="text"> <p> <span> Additionally, we want our meals to be more filling and provide us with more vitamins and minerals with fewer calories per meal. We call these <b> nutrient-dense </b> meals. So mixing in high fiber foods into your meals, for example, can accomplish this. </span> </p> </div> <div data-rss-type="text"> <p> <span> Having less nutritiously dense meals can certainly fit into your plan, but I would recommend doing it from time to time. I outline a few examples of what this looks like below: </span> </p> </div> <div data-rss-type="text"> <p> <b> Low Nutrient-Dense Meal </b> </p> </div> <div data-rss-type="text"> <p> <span> Chicken fingers and fries (carbs, fat, protein, low fiber, low amounts of micronutrients) </span> </p> </div> <div data-rss-type="text"> <p> <b> Nutrient-Dense Meal </b> </p> </div> <div data-rss-type="text"> <p> <span> Grilled chicken cooked in olive oil (protein, healthy fats) </span> </p> </div> <div data-rss-type="text"> <p> <span> Brown rice (carbs/fiber) </span> </p> </div> <div data-rss-type="text"> <p> <span> Quinoa (provides carbs/protein, fiber) </span> </p> </div> <div data-rss-type="text"> <p> <span> Green beans (provided micronutrients) </span> </p> </div> <h3> How to select a snack </h3> <div data-rss-type="text"> <p> <span> Remember what I said above about how there are no good or bad foods? The same applies with snacks. Something to always ask yourself before eating any food is “how will this make me feel?” You can certainly eat a portion of potato chips and still get plenty of key nutrients in your other meals so don’t feel like it’s a “bad choice”. That bag of chips might be the thing that makes you feel so in control of your nutrition for the day that you never feel the need to have a cheat day. If you’re truly hungry and might not have an opportunity to eat again until your next meal you might want something more filling. </span> </p> </div> <div data-rss-type="text"> <p> <span> Select your snacks based on the points I made above. Do you want to feel full between meals? Do you want a certain flavor or texture? Will this make me feel happy? Food freedom is allowing yourself to eat that piece of fruit or that bag of chips. The choices I make and the choices you make may be different but that’s ok! </span> </p> </div> <div data-rss-type="text"> <p> <span> Stay tuned for next week as we talk about Portion Sizes!  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> Need help with your #Nutrition? Book a Free No Sweat Intro Session and we can talk! Use the link here! </h3> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/nutrition-habits-food-selection/"> Nutrition Habits: Food Selection </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 09 Sep 2020 17:32:00 GMT http://www.prototypetraining.com/nutrition-habits-food-selection/utm_sourcerssutm_mediumrssutm_campaignnutrition-habits-food-selection thumbnail http://www.prototypetraining.com/how-to-get-motivated/utm_sourcerssutm_mediumrssutm_campaignhow-to-get-motivated How to Get Motivated By: Mike Collette (Owner of Prototype Training Systems) Here’s the truth: Professional athletes aren’t more motivated than you are. Olympic athletes don’t just “want it more.” The most successful people in the world have the same struggles with motivation that you do. The difference?  They know HOW to get motivated to The post How To Get Motivated appeared first on Prototype Training Systems. <h1> How to Get Motivated </h1> <h4> By: Mike Collette (Owner of Prototype Training Systems ) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/FullSizeRender.jpeg" alt="A pair of scissors next to a piece of paper that says i can t" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Here’s the truth: </span> </p> </div> <div data-rss-type="text"> <p> <span> Professional athletes aren’t more motivated than you are. </span> </p> </div> <div data-rss-type="text"> <p> <span> Olympic athletes don’t just “want it more.” </span> </p> </div> <div data-rss-type="text"> <p> <span> The most successful people in the world have the same struggles with <b> motivation </b> that you do. </span> </p> </div> <div data-rss-type="text"> <p> <span> The difference?  </span> </p> </div> <div data-rss-type="text"> <p> <span> They know HOW to get motivated to take action (and what to do when they don’t feel motivated at all). </span> </p> </div> <div data-rss-type="text"> <p> <span> Ask anyone you know who you may consider incredibly fit: Sometimes they don’t feel like working out. And those people you see in the magazines and on Instagram? They want to eat a whole pizza and ice cream too. </span> </p> </div> <div data-rss-type="text"> <p> <span> So how are they still able to work out and stay motivated? Why are they on top of their nutrition and sleep when they might not feel like it? </span> </p> </div> <div data-rss-type="text"> <p> <span> I talk about it below—and the great news is that you can use the SAME strategy they do. </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Look, you’re not going to set a new PR on every workout. Maybe in the beginning but life doesn’t work like that, it’s not linear.  But does that really matter? What really matters is consistency. People who show up every day, even if they put out 50% of their best effort, get better results than people who crush it once a week. This matters! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The people who are “all or nothing” usually get amazing results, and then they stop and put the weight back on. Or they get strong, and then they get injured. The people who show up for their appointments, CONSISTENTLY,  get strong, lean, and happy for life. This is what we all want, right? </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> I want you to know this: </span> <b> The days when you feel the LEAST motivation are the days you’ll get the BEST results. </b> <span> All you need to do is show up. </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> “Consistent, imperfect action always wins.” </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <em> <span> Inspiration provided by Chris Cooper at </span> <a href="https://catalystgym.com/how-to-get-motivated/"> <span> Catalystgym.com </span> </a> <span> . </span> </em> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/how-to-get-motivated/"> How To Get Motivated </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 09 Sep 2020 14:45:00 GMT http://www.prototypetraining.com/how-to-get-motivated/utm_sourcerssutm_mediumrssutm_campaignhow-to-get-motivated thumbnail http://www.prototypetraining.com/scavenger-fitness-and-perfect-days/utm_sourcerssutm_mediumrssutm_campaignscavenger-fitness-and-perfect-days Scavenger, Fitness, and Perfect Days By: Mike Collette (Owner of Prototype Training Systems) We do all of this hard work in the gym to enable us to pursue life and the things we want to do OUTSIDE the gym.    When you’re 90 years old you may not care about your 1RM Back Squat, but The post Scavenger, Fitness, and Perfect Days appeared first on Prototype Training Systems. <h1> Scavenger, Fitness, and Perfect Days </h1> <h4> By: Mike Collette (Owner of Prototype Training Systems) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/FullSizeRender-3-2-1.jpeg" alt="A group of people on a beach with the words scavenger fitness and perfect days" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> We do all of this hard work in the gym to enable us to pursue life and the things we want to do OUTSIDE the gym.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> When you’re 90 years old you may not care about your 1RM Back Squat, but you WILL be glad you climbed Mt. Washington or ran that half marathon. Squats and what you do in the gym just helped you get there! </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> In conversation with a friend last week, we started talking about the weekend ahead. He mentioned that he was on dad duty (as he called it) and had baseball games to coach all weekend. He asked me what my plans were, and I said that I was going to work out, play golf, and go to the beach. He then said, “you’re living the dream!”. I said, “no, I’m living my perfect day!”. </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> Few of us will ever be the smartest in our circles. </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> Few of us will ever be the best-looking. </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> Few of us will be the wealthiest. </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> Few of us will win the CrossFit Games or make it on the PGA tour. </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> But ALL of us can live our perfect day. And fitness creates that opportunity better than anything else. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Every year I rewrite my perfect day. Since getting a dog (Koda) my perfect day has changed a bit from what it was last year. However, my perfect day always consisted of a workout and spending time with my wife (Erin). No matter how my perfect day has changed, fitness and being at Prototype has been part of it. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> A goal of ours at Prototype is to facilitate enough memorable experiences so we can hopefully be part of your perfect day.  Many times, when I see people outside the gym, they’ll say “Hey, remember that time I …” and share a story from the gym or a workout that they remember that they crushed (or crushed them) or an event that we did. Many people have rewritten their life stories at Prototype. Developed everlasting and long term relationships. It’s changed them in some way. Fortunately for you, this coming weekend we have an event that should be a memorable one. </span> </p> </div> <div data-rss-type="text"> <p> <span> The 2020 Amazing Race (Partner Scavenger Hunt). This is our 6th year doing this event and each year it gets better and better. Coach Leah is heading this up and this will be the first in-person event that we have done at Prototype since COVID-19 has impacted our lives. This is going down this Saturday (September 12th) and starts at 7:00 AM. <b> <a href="https://docs.google.com/spreadsheets/d/1poeKzu55UhJ2DVk8cG07b1QfY67r3b_fN0vZuHCw3aQ/edit#gid=0"> The link to sign up is here! </a> </b> So grab a partner as you will make your way around Westborough picking up things on your list and completing tasks along the way! </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/amazing-race.jpg" alt="A poster for the prototype 2020 amazing race on september 12th" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> Run, ride a bike, or get involved with us virtually this year, it’s your call. Family and friends are welcome to participate but don’t forget to wear a Prototype shirt/tank the day of! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Let your perfect day starts at Prototype. </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <i> <span> Inspiration provided by Chris Cooper at </span> </i> <a href="https://catalystgym.com/adventure-fitness-and-writing-your-own-story/"> <i> <span> Catalystgym.com </span> </i> </a> <i> <span> . </span> </i> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/scavenger-fitness-and-perfect-days/"> Scavenger, Fitness, and Perfect Days </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 08 Sep 2020 18:36:00 GMT http://www.prototypetraining.com/scavenger-fitness-and-perfect-days/utm_sourcerssutm_mediumrssutm_campaignscavenger-fitness-and-perfect-days thumbnail http://www.prototypetraining.com/why-diets-dont-work/utm_sourcerssutm_mediumrssutm_campaignwhy-diets-dont-work Why Diets Don’t Work By: Mike Collette (Owner of Prototype Training Systems) You can’t lose body fat, increase lean muscle mass, improve energy… you name the fitness goal, without controlling your nutrition.   We tell people all the time at Prototype that if you’re trying to lose fat by joining a gym—but not changing what The post Why Diets Don’t Work appeared first on Prototype Training Systems. <h1> Why Diets Don’t Work </h1> <h4> By: Mike Collette (Owner of Prototype Training Systems) </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/FullSizeRender-2-1.jpeg" alt="A woman in a yellow sweater sits at a table with an apple in front of her and the words &quot; why diets dont work &quot;" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> You can’t lose body fat, increase lean muscle mass, improve energy… you name the fitness goal, without controlling your nutrition. </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> We tell people all the time at Prototype that if you’re trying to lose fat by joining a gym—but not changing what you eat—it’s not going to work. We LOVE our workouts at Prototype, but that alone will not allow you to crush this goal. It comes down to what you put in your body. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> But the problem is that diets don’t work.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Have you tried a diet before? Are you still doing it? How did it work for you? </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The reality is diets usually backfire, they’re unsustainable and they may promote short term benefits but not long term results. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So what <b> CAN </b> you do to lose weight for the long term? </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> At Prototype, we follow a Flexible Eating prescription model. This method is simple as it gives you the flexibility to eat foods that you want to eat while educating you on how to fit those into your daily and weekly eating plan. This format has been shown to not only help build incredible and sustainable eating habits but more importantly, get long term results. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> After all, we all share the same goal when it comes to fitness and that’s getting results! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Need help with your #Nutrition? Book a Free No Sweat Intro Session to talk about how we can help you! <a href="https://prototypetraining.com/programs/nutrition/"> Use the link here! </a> </p> </div> <div data-rss-type="text"> <p> <span>    </span> </p> </div> <div data-rss-type="text"> <p> <em> <span> Inspiration provided by Chris Cooper at </span> <a href="https://catalystgym.com/why-diets-dont-work/"> <span> Catalystgym.com. </span> </a> </em> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/why-diets-dont-work/"> Why Diets Don’t Work </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 08 Sep 2020 17:30:00 GMT http://www.prototypetraining.com/why-diets-dont-work/utm_sourcerssutm_mediumrssutm_campaignwhy-diets-dont-work thumbnail http://www.prototypetraining.com/tabata/utm_sourcerssutm_mediumrssutm_campaigntabata Prototype Training Systems (CrossFit Prototype) - Prototype ThriveView Public WhiteboardMetcon (No Measure)TABATA 4 exercises for 2 rounds per TABATA TABATA 1 Inchworms air squats Plank Hold Reverse lunges TABATA 2 Overhead Lunges Mountain Climbers Weighted Squat plate jumps TABATA 3 Plate squat jumps Burpees squat jumps bike crunches TABATA 4 Burpee Plate jumps Push Ups The post Tabata appeared first on Prototype Training Systems. <h2> Prototype Training Systems (CrossFit Prototype) – Prototype Thrive </h2> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> <a href="https://app.wodify.com/Performance/PublicWhiteboard.aspx?WhiteboardKey=b2dxvbkz87&amp;Date=09%2f08%2f2020&amp;ProgramName=Prototype+Thrive" target="_blank"> View Public Whiteboard </a> </p> </div> <h3> Metcon (No Measure) </h3> <div data-rss-type="text"> <p> TABATA </p> </div> <div data-rss-type="text"> <p> 4 exercises for 2 rounds per TABATA </p> </div> <div data-rss-type="text"> <p> TABATA 1 <br/> <br/> Inchworms <br/> <br/> air squats <br/> <br/> Plank Hold <br/> <br/> Reverse lunges </p> </div> <div data-rss-type="text"> <p> TABATA 2 <br/> <br/> Overhead Lunges <br/> <br/> Mountain Climbers <br/> <br/> Weighted Squat <br/> <br/> plate jumps </p> </div> <div data-rss-type="text"> <p> TABATA 3 <br/> <br/> Plate squat jumps <br/> <br/> Burpees <br/> <br/> squat jumps <br/> <br/> bike crunches </p> </div> <div data-rss-type="text"> <p> TABATA 4 <br/> <br/> Burpee Plate jumps <br/> <br/> Push Ups <br/> <br/> Bike Crunches <br/> <br/> Palloff Press </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/tabata/"> Tabata </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 07 Sep 2020 23:00:00 GMT http://www.prototypetraining.com/tabata/utm_sourcerssutm_mediumrssutm_campaigntabata http://www.prototypetraining.com/7-minutes-in-heaven/utm_sourcerssutm_mediumrssutm_campaign7-minutes-in-heaven Prototype Training Systems (CrossFit Prototype) - Prototype ThriveView Public WhiteboardMetcon (AMRAP - Reps)round 1- AB or burpees 10 seconds- 50 seconds rest round 2- AB or burpees 15 seconds - 45 seconds rest round 3- Ab or burpees 20 seconds - 40 seconds rest round 4- assault bike or burpees 45 seconds, rest 15 seconds The post 7 minutes in heaven appeared first on Prototype Training Systems. <h2> Prototype Training Systems (CrossFit Prototype) – Prototype Thrive </h2> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> <a href="https://app.wodify.com/Performance/PublicWhiteboard.aspx?WhiteboardKey=b2dxvbkz87&amp;Date=09%2f03%2f2020&amp;ProgramName=Prototype+Thrive" target="_blank"> View Public Whiteboard </a> </p> </div> <h3> Metcon (AMRAP – Reps) </h3> <div data-rss-type="text"> <p> round 1- AB or burpees 10 seconds- 50 seconds rest <br/> <br/> round 2- AB or burpees 15 seconds – 45 seconds rest <br/> <br/> round 3- Ab or burpees 20 seconds – 40 seconds rest <br/> <br/> round 4- assault bike or burpees 45 seconds, rest 15 seconds <br/> <br/> round 5- ab or burpees 50 seconds – rest 10 <br/> <br/> round 6- ab or burpees 55 seconds , rest 5 <br/> <br/> round 7- GO 1 minute! </p> </div> <h3> Metcon (No Measure) </h3> <div data-rss-type="text"> <p> 800 meter cool down for recovery </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/7-minutes-in-heaven/"> 7 minutes in heaven </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 02 Sep 2020 23:00:00 GMT http://www.prototypetraining.com/7-minutes-in-heaven/utm_sourcerssutm_mediumrssutm_campaign7-minutes-in-heaven http://www.prototypetraining.com/core-circuits-virtual/utm_sourcerssutm_mediumrssutm_campaigncore-circuits-virtual Prototype Training Systems (CrossFit Prototype) - Prototype ThriveView Public Whiteboard The post Core Circuits Virtual appeared first on Prototype Training Systems. <h2> Prototype Training Systems (CrossFit Prototype) – Prototype Thrive </h2> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> <a href="https://app.wodify.com/Performance/PublicWhiteboard.aspx?WhiteboardKey=b2dxvbkz87&amp;Date=09%2f02%2f2020&amp;ProgramName=Prototype+Thrive" target="_blank"> View Public Whiteboard </a> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/core-circuits-virtual/"> Core Circuits Virtual </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 01 Sep 2020 23:00:00 GMT http://www.prototypetraining.com/core-circuits-virtual/utm_sourcerssutm_mediumrssutm_campaigncore-circuits-virtual http://www.prototypetraining.com/nutrition-habits-key-nutrients/utm_sourcerssutm_mediumrssutm_campaignnutrition-habits-key-nutrients Nutrition Habits: What are the Key Nutrients? By: Jon Collette (Prototype Nutrition Coach) In part 2 our nutrition series, we will be outlining and going in-depth about the fuel we put into our bodies! Specifically, the role key nutrients play in a healthy diet, what they do, and, what they are! So, what are Key The post Nutrition Habits: Key Nutrients appeared first on Prototype Training Systems. <h1> Nutrition Habits: What are the Key Nutrients? </h1> <h3> By: Jon Collette (Prototype Nutrition Coach) </h3> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/FullSizeRender-3-2.jpeg" alt="A book is surrounded by vegetables and says nutrition habits key nutrients prototype" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> In part 2 our nutrition series, we will be outlining and going in-depth about the fuel we put into our bodies! Specifically, the role key nutrients play in a healthy diet, what they do, and, what they are! </p> <p> </p> </div> <h3> So, what are Key Nutrients? </h3> <div data-rss-type="text"> <p> Simply put, they are the major nutrients you put in your body that give us ENERGY or SUPPORT CONVERTING ENERGY. They are your: </p> </div> <div data-rss-type="text"> <p> The first 3, (Protein, carbohydrates, and fats) are what are called your <b> macronutrients </b> . These contain the calories that give us energy (alcohol does as well, but that’s beyond the scope of this!). They are also responsible for adding additional lbs to the scale if taken in excess of what you burn off. But let’s talk more about them! </p> </div> <h3> What is Protein? </h3> <div data-rss-type="text"> <p> <b> *Fun fact: </b> Protein requires the most amount of energy (calories) for your body to break it down. The breakdown, processing, and storing of food in your body is called the thermic effect of food (TEF). TEF accounts for 5-15% of all the calories you burn per day (based on how much and what you eat). So basically, the more protein you take in, the more calories you will burn just to process and break it down. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> What are Carbohydrates? </h3> <div data-rss-type="text"> <p> <b> *Fun Fact: </b> Carbs are not the independent source of weight gain AND not all carbs are equal BUT with a balanced nutrition plan, you can fit just about any kind of carb source into your daily diet. </p> </div> <h3> What is fat? </h3> <div data-rss-type="text"> <p> <b> *Fun Fact: </b> 1lb of fat=3,500 calories. That is how much energy is in 1lb of fat. It also means that it will take an excess of 3,500 calories to lose a pound of fat. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> What are Vitamins &amp; Minerals? </h3> <div data-rss-type="text"> <p> <b> *Fun Fact: </b> A popular google search is “can you overdose from taking too many vitamins?”. Answer: it’s really hard to take too many vitamins to cause issues. Typically, if you’re consuming your vitamins through food, you have no worries. The risk is taking them in major high doses, over time, in concentrated form (like multivitamins). Also, it’s REALLY HARD to have any issues with the water-soluble vitamins as they would just be excreted. On the other hand, the fat-soluble ones you have a higher risk, but it would have to be done in large amounts consistently overtime. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> As you can see, all of these key nutrients play a vital role in our health and wellness. No one is particularly better than the other and overall, our body can suffer if we are depleting ourselves of one or more of these. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> For example, popular diet fads and misinformation that has spread through the media has demonized carbohydrates. The reality is, carbohydrates are our bodies preferred fuel source for energy. While it’s true that carbohydrates aren’t essential for us to live (you don’t need to eat carbs to stay alive, your body can convert other nutrients into this fuel source), the same can be said that stretching isn’t essential for us to exercise but it’s recommended to perform optimally OR to mitigate against injury. </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> What are the TOP foods that have the most of these Key nutrients? </h3> <div data-rss-type="text"> <p>   </p> </div> <h4> Protein </h4> <div data-rss-type="text"> <p>   </p> </div> <h4> Fats </h4> <div data-rss-type="text"> <p>   </p> </div> <h3> Carbohydrates </h3> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> The vitamins and minerals can be found in these macronutrient sources (carbs, fats, protein) but they don’t contain significant calories. Some foods like Nuts, Eggs, Steak, etc, contain a combination of different key nutrients. Steak for example is high protein but can also be high in saturated fats. This is good to know because that means this food source has a higher caloric content with less food volume. In other words, you don’t need to eat a lot of Steak to get your fill! </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> Key takeaways </h3> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> Tune in next Wednesday to talk more about food selection! </p> <p> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/nutrition-habits-key-nutrients/"> Nutrition Habits: Key Nutrients </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 01 Sep 2020 19:03:00 GMT http://www.prototypetraining.com/nutrition-habits-key-nutrients/utm_sourcerssutm_mediumrssutm_campaignnutrition-habits-key-nutrients thumbnail http://www.prototypetraining.com/achilles-tendonopathy-how-to-bounce-back/utm_sourcerssutm_mediumrssutm_campaignachilles-tendonopathy-how-to-bounce-back How to bounce back from Achilles Tendonopathy By: Martha Theirl, PT, DPT, Cert- CMFA Achilles tendonopathy has long been the Achilles heel (see what I did there!?) of foot and ankle injuries. Let’s take a dive into the three phases of tendonopathy rehabilitation and how to get that pain free bounce back in your step. The post Achilles Tendonopathy: How to bounce back! appeared first on Prototype Training Systems. <h1> How to bounce back from Achilles Tendonopathy </h1> <h3> By: Martha Theirl, PT, DPT, Cert- CMFA </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/unnamed.jpg" alt="A close up of a person 's ankle with a red muscle visible." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Achilles tendonopathy has long been the Achilles heel (see what I did there!?) of foot and ankle injuries. Let’s take a dive into the three phases of tendonopathy rehabilitation and how to get that pain free bounce back in your step. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> Phase One: Diagnosis </h3> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Firstly, a correct diagnosis is always paramount. Also, understanding how the tendon became inflamed is important to ensure a resolution that is long-lasting, not just temporary symptom management. Being assessed by a </span> <a href="https://pteverywhere.com/PtE/q4pt/bookingonline"> <span> Physical Therapist </span> </a> <span> will allow you to look at how you are moving both locally at the foot and ankle, and globally into the knee, hip, lower back, and core.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> There are two types of Achilles Tendonopathy: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Typical Presentation: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Risk Factors: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> Phase Two: Load Management </h3> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The purpose of this phase is to stop the inflammatory process and begin to heal and strengthen the tendon. When deciding how to load and progress a tendonopathy, it’s best to look at the severity and current load tolerance. We use a stoplight system and look for the following things: </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/09/unnamed-1.jpg" alt="A picture of a traffic light with a blue sky in the background" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> We know that calf and soleus raises are vital in the recovery of Achilles tendonopathy. Other considerations include the volume of movements. While adding a few cleans to a workout may be OK, doing too many reps causing you to come onto your toes may increase the Achilles’ pain.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> You can and certainly should continue to exercise during this rehabilitation period! Your activities may need to be modified, and a return to full activity status will be part of your plan! We meet you where you are and move forward from there. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> It may be helpful to think of load management as a series of levels. </span> </p> </div> <div data-rss-type="text"> <p> <span> Level One: Isometrics, </span> <a href="https://youtu.be/CFhPAxSY0N8"> <span> double leg heel raises </span> </a> <span> , </span> <a href="https://youtu.be/s624HJLZStg"> <span> soleus raises </span> </a> <span>   </span> </p> </div> <div data-rss-type="text"> <p> <span> Level Two: Eccentrics, increased range of motion to deficit heel raises, walking, single-leg heel raises </span> </p> </div> <div data-rss-type="text"> <p> <span> Level Three: Introduction of rebounding and pogo hopping </span> </p> </div> <div data-rss-type="text"> <p> <span> Level Four: Plyometrics, speed, and agility, single leg hopping, running </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> Phase Three: Reintroduction and Plyometrics </h3> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As you are feeling better and becoming more confident, you will be able to return to running and explosive jumping. For running- it’s best to start on a level surface as hills promote more force through the calf. It may also be suggested that you raise your step cadence by 5% to increase your step frequency and decrease your ground reaction force. For jumping, start with standing pogo jumps and progress to single-leg hops and explosive jumps as you are able.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Progress is different for everyone, and it’s important to understand the underlying cause of the tendonopathy to keep it from coming back again! If you have been struggling with Achilles tendonopathy, </span> <a href="mailto:martha@q4pt.com"> <span> email </span> </a> <span> me to set up a consultation and get that bounce back in your step!  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> *As always, this article is meant to be educational content and not medical advice. Please consult your licensed medical professional before starting an exercise program or for individualized guidance. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/achilles-tendonopathy-how-to-bounce-back/"> Achilles Tendonopathy: How to bounce back! </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 01 Sep 2020 17:07:00 GMT http://www.prototypetraining.com/achilles-tendonopathy-how-to-bounce-back/utm_sourcerssutm_mediumrssutm_campaignachilles-tendonopathy-how-to-bounce-back thumbnail http://www.prototypetraining.com/what-goes-up-must-come-down/utm_sourcerssutm_mediumrssutm_campaignwhat-goes-up-must-come-down Prototype Training Systems (CrossFit Prototype) - Prototype ThriveView Public WhiteboardBox step ups/jumps (No Measure)3 sets of 10 box jumps or step ups/side rest 1 minute between setsPlate test (AMRAP - Reps)Threshold Floor Press Test (Weight)Metcon (No Measure)squats in a minute rest 1 minute repeat and beat it The post What goes up must come down! appeared first on Prototype Training Systems. <h2> Prototype Training Systems (CrossFit Prototype) – Prototype Thrive </h2> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> <a href="https://app.wodify.com/Performance/PublicWhiteboard.aspx?WhiteboardKey=b2dxvbkz87&amp;Date=09%2f01%2f2020&amp;ProgramName=Prototype+Thrive" target="_blank"> View Public Whiteboard </a> </p> </div> <h3> Box step ups/jumps (No Measure) </h3> <div data-rss-type="text"> <p> 3 sets of 10 box jumps or step ups/side <br/> <br/> rest 1 minute between sets </p> </div> <h3> Plate test (AMRAP – Reps) </h3> <h3> Threshold Floor Press Test (Weight) </h3> <h3> Metcon (No Measure) </h3> <div data-rss-type="text"> <p> squats in a minute <br/> <br/> rest 1 minute <br/> <br/> repeat and beat it </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/what-goes-up-must-come-down/"> What goes up must come down! </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 31 Aug 2020 23:00:00 GMT http://www.prototypetraining.com/what-goes-up-must-come-down/utm_sourcerssutm_mediumrssutm_campaignwhat-goes-up-must-come-down http://www.prototypetraining.com/shoulda-hit-snooze/utm_sourcerssutm_mediumrssutm_campaignshoulda-hit-snooze Prototype Training Systems (CrossFit Prototype) - Prototype ThriveView Public WhiteboardMetcon (Time)10 rounds 200 meter repeats rowing Rest 2 minutes between each one SCORE IS YOUR SLOWEST TIME AB MAT SIT UP TEST - As many ab-mat sit ups in 4 minutes (AMRAP - Reps)aiming for 100. The post Shoulda hit snooze! appeared first on Prototype Training Systems. <h2> Prototype Training Systems (CrossFit Prototype) – Prototype Thrive </h2> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> <a href="https://app.wodify.com/Performance/PublicWhiteboard.aspx?WhiteboardKey=b2dxvbkz87&amp;Date=08%2f31%2f2020&amp;ProgramName=Prototype+Thrive" target="_blank"> View Public Whiteboard </a> </p> </div> <h3> Metcon (Time) </h3> <div data-rss-type="text"> <p> 10 rounds <br/> <br/> 200 meter repeats rowing <br/> <br/> Rest 2 minutes between each one <br/> <br/> SCORE IS YOUR SLOWEST TIME </p> </div> <h3> AB MAT SIT UP TEST – As many ab-mat sit ups in 4 minutes (AMRAP – Reps) </h3> <div data-rss-type="text"> <p> aiming for 100. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/shoulda-hit-snooze/"> Shoulda hit snooze! </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 30 Aug 2020 23:00:00 GMT http://www.prototypetraining.com/shoulda-hit-snooze/utm_sourcerssutm_mediumrssutm_campaignshoulda-hit-snooze http://www.prototypetraining.com/mobility-what-is-mobility/utm_sourcerssutm_mediumrssutm_campaignmobility-what-is-mobility Mobility: What is mobility (Part 1) By: Mike Collette (Owner of Prototype Training Systems)   Mobility is a hot and trending buzzword in the fitness industry. It’s something we all have and more often than not, it’s something that we all need specific work on to move better. Improvements in mobility can be achieved through The post Mobility Series: What is Mobility? appeared first on Prototype Training Systems. <h1> Mobility: What is mobility (Part 1) </h1> <div data-rss-type="text"> <p> <span> By: Mike Collette (Owner of Prototype Training Systems) </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/FullSizeRender-5-2.jpeg" alt="A man is sitting on the floor holding a purple resistance band and the words mobility what is it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Mobility is a hot and trending buzzword in the fitness industry. It’s something we all have and more often than not, it’s something that we all need specific work on to move better. Improvements in mobility can be achieved through various modalities and practices, as I often say, there are many roads to the destination. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Something that we enjoy discussing at Prototype Training Systems is movement mechanics and ways to improve movement quality to reduce the presence or potential of pain. In this 3 part series on mobility, we will discuss what mobility is, how it will help you reach any fitness goal, AND what you can do to improve it. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> But before we get into the latter, we need to address how our bodies work and what mobility really is. A lot of people think mobility just has to do with your muscles and how they impact your movement. But that’s not necessarily true. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The easiest way to describe how we move is: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As you can see, mobility isn’t just associated with your soft tissue (muscles), it includes multiple layers and is impacted by the whole system. In addition, mobility gets mixed in with stability and flexibility, so it’s important to understand the differences between those components and how they interact. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> Mobility, Stability, and Flexibility defined: </h3> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Mobility </b> <span> is defined as what a joint can do on its own with no external influence. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Stability </b> <span> is defined as the ability to control in the presence of change. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Flexibility </b> <span> on the other hand (which is often misrepresented as mobility), </span> <a href="http://ssphysio.com.au/view/post/mobility-vs-flexibility#:~:text=Flexibility%20is%20defined%20as%20%22the,through%20a%20range%20of%20motion%22."> <span> is the ability of a muscle or muscle groups to lengthen passively </span> </a> <span> . You do need proper flexibility to achieve mobility and vice versa, but the two are not the same. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So to put into context, if your body has too much mobility and cannot control particular positions, that more than likely means you need focused work on your stability. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If your body is restricted and cannot move freely to the range of motion that is desired or considered “normal” that likely means you need focused mobility work. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Our bodies need a balance of mobility and stability to move efficiently. The best way to understand this is through what is called the Joint by Joint approach. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> What is the Joint by Joint Approach? </h3> <div data-rss-type="text"> <p>   </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/joint-by-joint.jpg" alt="A picture of a skeleton with the words joint by joint approach below it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <a href="http://graycook.com/?p=35"> <span> Physical Therapist Gray Cook (Founder of FMS) and renowned Strength Coach, Mike Boyle </span> </a> <span> created the systematic theory of the Joint by Joint Approach. Essentially the Joint by Joint Approach details that our bodies are built on alternating segments of stability and mobility. If you look at the graphic above, the highlighted segments in yellow are inherently more stable structures as the highlighted segments in pink are more mobile structures.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As Physical Therapist and strength coach, </span> <a href="https://www.otpbooks.com/charlie-weingroff-joint-by-joint-approach/#:~:text=Charlie%20Weingroff's%20quick%20take%20on,other%20nonsense%20are%20the%20rogues.&amp;text=A%20series%20of%20stable%20segments%20on%20mobile%20joints."> <span> Charlie Wingroff </span> </a> <span> explains, “every joint requires mobility, and every joint requires stability.  Some require more mobility, and some require more stability”.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> But why can we move better sometimes when we load movements or when we have some assistance? Well, this gets into the difference between active mobility and passive mobility.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> What’s the difference between Active Mobility and Passive Mobility? </h3> <div data-rss-type="text"> <p> </p> <p> Squatting with a load and holding it is a passive mobility drill but also a stability drill as well. </p> <p> </p> </div> <div data-rss-type="text"> <p> <span> Passive mobility is being able to get your body into a position </span> <a href="https://breakingmuscle.com/fitness/video-squat-therapy-how-to-get-your-bum-moving-properly"> <span> regardless of how you do it </span> </a> <span> . Maybe you use band distractions or you hold onto a rack. Maybe you simply have a partner help move you into the right position (like a coach or trainer). </span> </p> </div> <div data-rss-type="text"> <p> With exercises like the one pictured above, it’s impossible not to train mobility AND stability at the same time. This is why some exercises are better than others (but that’s for another time!). </p> </div> <div data-rss-type="text"> <p> <span> Whatever tool(s) you use, passive mobility means getting into a position through assistance that allows you to achieve ranges of motions you are not capable of on your own. The real goal is to achieve the ability to do this freely, that is active mobility or t </span> <span> he ability to take your body through a range of motion without assistance or external influence. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> To improve active mobility, the specific mobility work you would do is focused on restoring lost ranges of motion and </span> <a href="https://breakingmuscle.com/fitness/why-slouching-isn-t-the-only-bad-posture"> <span> returning your </span> </a> <span> body to “normal” ranges of motion. In other words, through various mobility (and/or stability) work, you can reteach your body how to move properly.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> This means that mobility is incredibly important for everyone, but especially for those who have movement limitation issues or are new to exercising. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Overtime (especially the older you are), our body has the ability to develop poor neurological habits. These include poor postural positions, improper movement/exercise mechanics, and overall general wear and tear from everyday activities. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So the older you are, it’s going to take a bit longer to break those habits and to move better just like it took a long time to get there. But don’t worry, most mobility (and stability) issues can be resolved barring some genetic abnormalities (such as joint limitations) or severe trauma (such as a car crash).  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The next part of this Mobility series we will be addressing WHY you need mobility OR stability, how to identify those needs, and finally, what to do! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h4> If you want help, don’t ever hesitate to ask! Book a Free No Sweat Intro session and we can talk about how we can help! Click here to get started! </h4> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/mobility-what-is-mobility/"> Mobility Series: What is Mobility? </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 27 Aug 2020 15:14:00 GMT http://www.prototypetraining.com/mobility-what-is-mobility/utm_sourcerssutm_mediumrssutm_campaignmobility-what-is-mobility thumbnail http://www.prototypetraining.com/michael-scotts-dunder-mifflin-scranton-meredith-palmer-memorial-celebrity-rabies-awareness-pro-am-fun-run-race-for-the-cure/utm_sourcerssutm_mediumrssutm_campaignmichael-scotts-dunder-mifflin-scranton-meredith-palmer-memorial-celebrity-rabi Prototype Training Systems (CrossFit Prototype) - Prototype ThriveView Public WhiteboardMichael Scott’s Dunder Mifflin Scranton Meredith Palmer Memorial Celebrity Rabies Awareness Pro-Am Fun Run Race For The Cure: A Smashing SuccessNew Benchmark Metcon (Time)Just show up! It's going to be a fun one! In person WOULD BE BEST! But virtual IS AWESOME TOO! The post Michael Scott’s Dunder Mifflin Scranton Meredith Palmer Memorial Celebrity Rabies Awareness Pro-Am Fun Run Race For The Cure appeared first on Prototype Training Systems. <h2> Prototype Training Systems (CrossFit Prototype) – Prototype Thrive </h2> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> <a href="https://app.wodify.com/Performance/PublicWhiteboard.aspx?WhiteboardKey=b2dxvbkz87&amp;Date=08%2f27%2f2020&amp;ProgramName=Prototype+Thrive" target="_blank"> View Public Whiteboard </a> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/d0044a5d.png" alt="A man in a blue shirt is holding a bowl of food" title=""/> <span> </span> </div> <h3> Michael Scott’s Dunder Mifflin Scranton Meredith Palmer Memorial Celebrity Rabies Awareness Pro-Am Fun Run Race For The Cure: A Smashing SuccessNew Benchmark Metcon (Time) </h3> <div data-rss-type="text"> <p> Just show up! It’s going to be a fun one! In person WOULD BE BEST! But virtual IS AWESOME TOO! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/michael-scotts-dunder-mifflin-scranton-meredith-palmer-memorial-celebrity-rabies-awareness-pro-am-fun-run-race-for-the-cure/"> Michael Scott’s Dunder Mifflin Scranton Meredith Palmer Memorial Celebrity Rabies Awareness Pro-Am Fun Run Race For The Cure </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 26 Aug 2020 23:00:00 GMT http://www.prototypetraining.com/michael-scotts-dunder-mifflin-scranton-meredith-palmer-memorial-celebrity-rabies-awareness-pro-am-fun-run-race-for-the-cure/utm_sourcerssutm_mediumrssutm_campaignmichael-scotts-dunder-mifflin-scranton-meredith-palmer-memorial-celebrity-rabi thumbnail http://www.prototypetraining.com/100-kids-100-friends/utm_sourcerssutm_mediumrssutm_campaign100-kids-100-friends Prototype Training Systems (CrossFit Prototype) - Prototype ThriveView Public Whiteboard100 kids, 100 friends (Time)100 Mountain climber buy in 30 of each exercise super man reverse crunch plank up downs lunges burpees 100 bike crunch cash outCore StrengthFarmers Carry 3 x 1 minute Platter carry 3x 30 seconds/side Palloff Press 3 x 10 heavy The post 100 kids, 100 friends! appeared first on Prototype Training Systems. <h2> Prototype Training Systems (CrossFit Prototype) – Prototype Thrive </h2> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> <a href="https://app.wodify.com/Performance/PublicWhiteboard.aspx?WhiteboardKey=b2dxvbkz87&amp;Date=08%2f26%2f2020&amp;ProgramName=Prototype+Thrive" target="_blank"> View Public Whiteboard </a> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/0f1e8367.png" alt="A man in a suit and tie with a quote from michael scott" title=""/> <span> </span> </div> <h3> 100 kids, 100 friends (Time) </h3> <div data-rss-type="text"> <p> 100 Mountain climber buy in </p> </div> <div data-rss-type="text"> <p> 30 of each exercise <br/> <br/> super man <br/> <br/> reverse crunch <br/> <br/> plank up downs <br/> <br/> lunges <br/> <br/> burpees </p> </div> <div data-rss-type="text"> <p> 100 bike crunch cash out </p> </div> <h3> Core Strength </h3> <div data-rss-type="text"> <p> Farmers Carry 3 x 1 minute <br/> <br/> Platter carry 3x 30 seconds/side <br/> <br/> Palloff Press 3 x 10 heavy </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/100-kids-100-friends/"> 100 kids, 100 friends! </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 25 Aug 2020 23:00:00 GMT http://www.prototypetraining.com/100-kids-100-friends/utm_sourcerssutm_mediumrssutm_campaign100-kids-100-friends thumbnail http://www.prototypetraining.com/nutrition-habits-scheduling-your-meals/utm_sourcerssutm_mediumrssutm_campaignnutrition-habits-scheduling-your-meals By: Jon Collette (Prototype Nutrition Coach) We live in a world with a TON of misinformation as it relates to health and fitness. The area that I believe gets the most confusing is the nutrition department. It seems like every year there is a new nutrition fad, diet trend, or a supplement that is supposed The post Nutrition Habits: Scheduling your Meals appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/FullSizeRender-4.jpeg" alt="A poster about nutrition habits and scheduling your meals" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <a href="https://prototypetraining.com/programs/nutrition/"> By: Jon Collette (Prototype Nutrition Coach) </a> </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> We live in a world with a TON of misinformation as it relates to health and fitness. The area that I believe gets the most confusing is the nutrition department. It seems like every year there is a new nutrition fad, diet trend, or a supplement that is supposed to make us “more healthy” or “help burn fat faster” than traditional methods. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> The reality is, this sort of information makes our jobs as human beings (who are trying to be healthy and many of us trying to lose weight) a lot more difficult. </p> <p> </p> </div> <div data-rss-type="text"> <p> </p> <p> So this blog post is 1 of 6 that you will be seeing where I will be addressing <b> Optimal Nutrition </b> habits and fundamentals that will help you navigate the world of misinformation (Boom!)! </p> <p> </p> </div> <div data-rss-type="text"> <p> <span> So, what is nutrition? </span> </p> </div> <div data-rss-type="text"> <p> <span> General nutrition is what we eat to keep us alive and functioning. </span> </p> </div> <div data-rss-type="text"> <p> <span> <b> Optimal Nutrition </b> is eating the right amount of nutrients with a proper schedule that allows you to perform your best and to live your best life (happiest)! </span> </p> </div> <div data-rss-type="text"> <p> <b> <span> What is the #Impact of optimal nutrition? </span> </b> </p> </div> <div data-rss-type="text"> <p> </p> <p> Today, we are going to be talking about your eating scheduling or in other words, when you’re eating! </p> <p> </p> </div> <div data-rss-type="text"> <p> So what does this look like? </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> A typical, healthy eating schedule is going to range from 3-5x meals (or eating events) a day. Below are a few examples of what this could look like and what the benefits of eating this way are. </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> The reality is, the best approach is whichever one works best for you. An athlete might need snacks before and after training whereas a surgeon might only be able to have time for 2 meals and a nighttime snack. The schedule itself is extremely important for understanding hunger cues. We have hormones that communicate with each other signaling the feeling of hunger and fullness (Frecka, 2008). If you’re someone that isn’t hungry for breakfast it very well could be because you don’t typically have breakfast. </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> </p> <p> A 2015 study that went on for 12 weeks compared 57 adolescents, aged 19 in a randomized control trial, and put them into 3 groups (Normal protein, High protein, Skip breakfast). They assessed appetite, food intake, body weight, and body composition. “Conclusion – The daily addition of a high protein breakfast improved indices of weight management as illustrated by the prevention of body fat gain, voluntary reductions in daily intake, and reductions in daily hunger in breakfast skipping adolescents with overweight/obesity.” <a href="https://pubmed.ncbi.nlm.nih.gov/26239831/"> (Leidy HJ, Hoertel HA, Douglas SM, Higgins KA, Shafer RS. 2015) </a> </p> <p> </p> </div> <div data-rss-type="text"> <p> At the end of the day, Optimal nutrition comes down to executing the basics! Everyone’s eating schedule might vary but understanding how and what works for you can lead to sustainable, good nutrition habits! </p> </div> <div data-rss-type="text"> <p> </p> <p> Over the next 6 weeks, I will dive deeper into how to execute more nutrition basics to help you with your goals, including: </p> <p> </p> </div> <div data-rss-type="text"> <p> Stay tuned! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/nutrition-habits-scheduling-your-meals/"> Nutrition Habits: Scheduling your Meals </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 25 Aug 2020 19:58:00 GMT http://www.prototypetraining.com/nutrition-habits-scheduling-your-meals/utm_sourcerssutm_mediumrssutm_campaignnutrition-habits-scheduling-your-meals thumbnail http://www.prototypetraining.com/your-brain-on-water-the-link-between-hydration-and-crushing-your-goals/utm_sourcerssutm_mediumrssutm_campaignyour-brain-on-water-the-link-between-hydration-and-crushing-your-goals   By Leah Hantman  The dog days of Summer reminds us to drink more water. The hot weather, more time outside and all the sweating are constant reminders to drink up. As the Fall approaches many of us let the habit of drinking water fall by the wayside. Kids are back to school, work picks The post Your Brain on Water: The Link Between Hydration and Crushing your Goals appeared first on Prototype Training Systems. <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> By Leah Hantman  </b> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/Sleep-is-a-Privilege-1-300x300.jpg" alt="A woman drinking water from a bottle in a gym" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/your-brain-on-water-the-link-between-hydration-and-crushing-your-goals/"> Your Brain on Water: The Link Between Hydration and Crushing your Goals </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 25 Aug 2020 15:06:00 GMT http://www.prototypetraining.com/your-brain-on-water-the-link-between-hydration-and-crushing-your-goals/utm_sourcerssutm_mediumrssutm_campaignyour-brain-on-water-the-link-between-hydration-and-crushing-your-goals thumbnail http://www.prototypetraining.com/fool-me-once-strike-1-fool-me-twice-strike-3/utm_sourcerssutm_mediumrssutm_campaignfool-me-once-strike-1-fool-me-twice-strike-3 Prototype Training Systems (CrossFit Prototype) - Prototype ThriveView Public WhiteboardMetcon (3 Rounds for reps)Mind Set Met-Cons Announced day oF! The post Fool me once ? strike 1! Fool me twice? strike 3! appeared first on Prototype Training Systems. <h2> Prototype Training Systems (CrossFit Prototype) – Prototype Thrive </h2> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> <a href="https://app.wodify.com/Performance/PublicWhiteboard.aspx?WhiteboardKey=b2dxvbkz87&amp;Date=08%2f25%2f2020&amp;ProgramName=Prototype+Thrive" target="_blank"> View Public Whiteboard </a> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/7e52f670.png" alt="A man in a suit and tie with a quote from michael scott" title=""/> <span> </span> </div> <h3> Metcon (3 Rounds for reps) </h3> <div data-rss-type="text"> <p> Mind Set Met-Cons </p> </div> <div data-rss-type="text"> <p> Announced day oF! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/fool-me-once-strike-1-fool-me-twice-strike-3/"> Fool me once ? strike 1! Fool me twice? strike 3! </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 24 Aug 2020 23:00:00 GMT http://www.prototypetraining.com/fool-me-once-strike-1-fool-me-twice-strike-3/utm_sourcerssutm_mediumrssutm_campaignfool-me-once-strike-1-fool-me-twice-strike-3 thumbnail http://www.prototypetraining.com/the-2020-prototype-scavenger-hunt/utm_sourcerssutm_mediumrssutm_campaignthe-2020-prototype-scavenger-hunt   This year will be our 6th annual Scavenger Hunt at Prototype. Do you believe it?!   Typically, we host this event in the Spring, but with the current circumstances, we figured we would hold off until September 😀 Every year, our goal is to make the scavenger hunt a little more fun AND a The post The 2020 Prototype Scavenger Hunt appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/amazing-race.jpg" alt="A poster for the prototype 2020 amazing race on september 12th" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> This year will be our 6th annual Scavenger Hunt at Prototype. Do you believe it?! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> Every year, our goal is to make the scavenger hunt a little more fun AND a little different. </p> </div> <div data-rss-type="text"> <p> This year, Coach Leah will be heading up the event with Coach Caitlin and the team to bring you a fun-filled Saturday morning! </p> </div> <div data-rss-type="text"> <p> All the specifics are a SECRET but we outlined everything you need to know right now below! </p> </div> <h2> Want to sign up?! Use the link here and put you and your partners name down! </h2> <h2> </h2> <h3> Details Below: </h3> <div data-rss-type="text"> <p> <b> WHAT?: 6th Annual Prototype Scavenger Hunt. </b> <span> Teams of 2 move around town completing tasks and challenges as they race against the clock!  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> WHEN?: September 12th, Start time: 7 am  </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> WHO?: </b> <span> Teams of 2!  Prototype members are encouraged to have family participate and if you wish to have an outside friend as your partner pair just make sure they sign a waiver and let us know in advance! Sign up you and your partner here —–&gt; </span> <a href="https://docs.google.com/spreadsheets/d/1poeKzu55UhJ2DVk8cG07b1QfY67r3b_fN0vZuHCw3aQ/edit?usp=sharing"> <span> SIGN UP HERE </span> </a> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> WHERE?: </b> <span> As we are prioritizing social distancing we are offering two versions of the scavenger hunt. We have a virtual option and a live option that will take place at Prototype.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> SOCIAL DISTANCING GUIDELINES: </b> <span> Your safety and health is our first priority! To ensure that everyone is safe we have 3 back up plans to account for numbers of people, weather and circumstances.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Frequently Asked questions?! </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Are there modifications, what if I can’t run far? </b> </p> </div> <div data-rss-type="text"> <p> <span> ALWAYS! You can walk, jog, run or bike! Your Coaches are always available to help you scale with individualized concerns.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Is there an RX version? </b> <span> YES! Create and carry a ruck or odd object with you the entire time to complete the RX version of this challenge.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> What will we do if it is raining? </b> </p> </div> <div data-rss-type="text"> <p> <span> We have a backup date if the weather is bad! TBD as time get’s closer. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> What if I want to do this as a family unit? </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Will there be an after-party like there usually is? </b> <span> Yes and no. We won’t be gathering after as we have in years passed but we do encourage you to bring a brown bag brunch and beverages to enjoy in a socially distanced manner outside after the workout.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> How many challenges will there be? </b> <span>  The goal is to complete as many tasks as possible for the given time frame. You will notice that all tasks will be allotted a point value based on the distance to get there and difficulty. We will include a lot of tasks so you have options and can prioritize what works best for you and your teammate!  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Is there a time limit? </b> <span> Yes! You will get all of this information when you arrive for the event. We can tell you it will take anywhere from 90 minutes to 2.5 hours.  </span> </p> </div> <div data-rss-type="text"> <p> <b> Where do we park?  </b> <span> Upon arrival, you will see designated parking with cones. We will also post photos and explanations of the parking logistics closer to the day of.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Will there be a place for me to leave my things? </b> <span> No. We ask you to keep everything in the car during the challenge so we can effectively practice social distancing and maximize the use of space in the parking lot.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> What is the latest we can sign-up? </b> <span> We ask that everyone signs up sooner rather than later so we can appropriately plan and ensure social distance measures are in place.  </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/the-2020-prototype-scavenger-hunt/"> The 2020 Prototype Scavenger Hunt </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 24 Aug 2020 19:32:00 GMT http://www.prototypetraining.com/the-2020-prototype-scavenger-hunt/utm_sourcerssutm_mediumrssutm_campaignthe-2020-prototype-scavenger-hunt thumbnail http://www.prototypetraining.com/the-worst-thing-about-prison-was-the-dementors-prison-mike/utm_sourcerssutm_mediumrssutm_campaignthe-worst-thing-about-prison-was-the-dementors-prison-mike Prototype Training Systems (CrossFit Prototype) - Prototype ThriveView Public WhiteboardMetcon (AMRAP - Reps)"The Worst Thing about Prison Was the Dementors"- Prison Mike METCON 800 m run THEN 15 rounds 15 Prisoner Squats 10 push ups 5 broad jumps 800 meter run 2 minutes max ab mat sit ups Score the amount of sit ups you The post “The Worst Thing about Prison Was the Dementors”- Prison Mike appeared first on Prototype Training Systems. <h2> Prototype Training Systems (CrossFit Prototype) – Prototype Thrive </h2> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> <a href="https://app.wodify.com/Performance/PublicWhiteboard.aspx?WhiteboardKey=b2dxvbkz87&amp;Date=08%2f24%2f2020&amp;ProgramName=Prototype+Thrive" target="_blank"> View Public Whiteboard </a> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/a8eceb79.png" alt="Michael scott aka prison mike is wearing a purple bandana" title=""/> <span> </span> </div> <h3> Metcon (AMRAP – Reps) </h3> <div data-rss-type="text"> <p> “The Worst Thing about Prison Was the Dementors”- Prison Mike METCON </p> </div> <div data-rss-type="text"> <p> 800 m run </p> </div> <div data-rss-type="text"> <p> THEN <br/> <br/> 15 rounds <br/> <br/> 15 Prisoner Squats <br/> <br/> 10 push ups <br/> <br/> 5 broad jumps </p> </div> <div data-rss-type="text"> <p> 800 meter run </p> </div> <div data-rss-type="text"> <p> 2 minutes max ab mat sit ups </p> </div> <div data-rss-type="text"> <p> Score the amount of sit ups you get! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/the-worst-thing-about-prison-was-the-dementors-prison-mike/"> “The Worst Thing about Prison Was the Dementors”- Prison Mike </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 23 Aug 2020 23:00:00 GMT http://www.prototypetraining.com/the-worst-thing-about-prison-was-the-dementors-prison-mike/utm_sourcerssutm_mediumrssutm_campaignthe-worst-thing-about-prison-was-the-dementors-prison-mike thumbnail http://www.prototypetraining.com/motivation-hack/utm_sourcerssutm_mediumrssutm_campaignmotivation-hack We love it when we gain, but we really hate it when we lose. How streaks can hack your motivation. By: Mike Collette This week's theme at Prototype Training Systems has been around Motivation. Today, we are talking about something that might hack your motivation. This can work for ANYONE, whether you are doing our The post Motivation Hack: Why streaks are important appeared first on Prototype Training Systems. <h1> We love it when we gain, but we really hate it when we lose. How streaks can hack your motivation. </h1> <div data-rss-type="text"> <p> By: Mike Collette </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/FullSizeRender-7.jpeg" alt="A poster that says hack your motivation on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> This week’s theme at <a href="https://prototypetraining.com/"> Prototype Training Systems </a> has been around Motivation. Today, we are talking about something that might <em> hack your motivation </em> . This can work for ANYONE, whether you are doing our <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit classes </a> or working with one of our <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> Personal Trainers </a> , it all applies! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> We often think that the best form of motivation is purely based on the goals we set. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> “Right now I’m motivated to lose 20lbs!” </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> But I have to tell you that we as human beings are far more motivated by what we have to lose than what we have to gain. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Yesterday I put a post up in our private <a href="https://www.facebook.com/groups/486417358122648"> Prototype Training Community Facebook group </a> about streaks. I asked the question “what are your current streaks and what are you most proud of that you’ve consistently done?”. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> This didn’t have to be a long streak, it could be a few days, a week, or even two. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> We got several responses ranging from <em> “no caffeine for 4 days” </em> to <em> “8 months of Keto with no cheating!” </em> They were all awesome AND they were all current PR’s. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Streaks keep us motivated because we don’t want to start over again OR disappoint ourselves for LOSING the streak. Why do you think some of these apps and games are so addicting? Well, they hook you in on your playing streaks. It drives you to do it more. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I love streaks. Remember, I’m a checklist guy! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> Currently, I have a few streaks going on: </h3> <div data-rss-type="text"> <p>   </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/FullSizeRender-8.jpeg" alt="A graph showing the number of steps taken on a phone" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I don’t want to lose these streaks. Candidly, I’d be incredibly disappointed in myself if I did! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As my mentor Chris Cooper ( <a href="https://twobrainbusiness.com/"> Founder of Two Brain Business </a> )  said, “we’re wired to avoid loss more than we’re motivated to seek gain” and it’s incredibly true. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> We can use streaks in our daily lives to develop habits that align with our personal goals.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> <a href="https://www.myfitnesspal.com/"> My Fitness Pal (MFP) </a> does this in their app and notifies you of how many times you’ve logged in a row. There is no surprise why Coach Jon has been so successful with his nutrition, he’s logged his food 1435 days in a row! That’s just under 4 years straight, every day. Epic streak.  </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/FullSizeRender-9.jpeg" alt="Jonmc89 has logged in for 1435 days in a row !" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Streaks keep us going and they’re STRATEGIES that can be really, really good OR not so good.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> They can even save our lives. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <em> <span> So, what streaks are you currently most proud of? </span> </em> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <em> <span> What is something that you want to start and keep doing that will drive you closer to your goals? </span> </em> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <a href="https://prototypetraining.com/book-now/"> Talk with us directly if you need help sorting through this.  </a> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/motivation-hack/"> Motivation Hack: Why streaks are important </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 20 Aug 2020 17:30:00 GMT http://www.prototypetraining.com/motivation-hack/utm_sourcerssutm_mediumrssutm_campaignmotivation-hack thumbnail http://www.prototypetraining.com/what-does-community-mean-to-you/utm_sourcerssutm_mediumrssutm_campaignwhat-does-community-mean-to-you The word Community gets thrown around a lot to describe a group of people. But what does it actually mean? By: Mike Collette At Prototype, we often refer to the people who make up our membership at Prototype as our community. A collective group of diverse, like-minded individuals, with shared interests to better their lives. The post What does community mean to you? appeared first on Prototype Training Systems. <h2> The word Community gets thrown around a lot to describe a group of people. But what does it actually mean? </h2> <div data-rss-type="text"> <p> By: Mike Collette </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/FullSizeRender-6.jpeg" alt="A group of people are stacking their hands together." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> At Prototype, we often refer to the people who make up our membership at Prototype as our community. A collective group of diverse, like-minded individuals, with shared interests to better their lives. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> But when you look up the word “community”, it is defined as </span> <i> <span> “ </span> </i> <i> <span> a group of people living in the same place or having a particular characteristic in common.” </span> </i> <span>   </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The second definition  is </span> <i> <span> “ </span> </i> <i> <span> a group of people living together in one place, especially one practicing common ownership.” </span> </i> <span>   </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Below are all the definitions you will find for the word community. </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/1_Y3d5w8Hl-DNtXAVB_WeMXA.png" alt="The word community is on a piece of paper" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> The majority of these definitions describe a community being based on location, which we don’t necessarily always get to choose. Even the definition that talks about “sharing common attitudes” is still vague as to what a community is. Furthermore, the use of the word “community” has continued to grow in popularity to describe a group of people despite it not clearly being defined. </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/Screen-Shot-2020-08-19-at-1.37.01-PM.png" alt="A graph showing the use over time for community." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> So what does a real community mean and stand for? </span> </p> </div> <div data-rss-type="text"> <p> <span> Well, I might not have the new definition for you, but I believe that in order to define a community you have to have a few things. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Relationships are at the core of every community. Our vision at Prototype is to create the greatest relationship business ever. Great relationships are driven by care, empathy, and a desire to help others without expecting anything in return. This creates trust and trust is an incredibly powerful thing that can bond people together for a long time.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> In my opinion, a community has to be made up of something tangible. That tangible thing for all communities is all of us, human beings! Like is there really a Teddy Bear community? There is a difference between community and brand loyalty or product loyalty. The community needs to be centered around the people. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The people that make up the community have to have common interests, a shared identity, or similar goals. These are what binds people together and are the catalysts to creating amazing relationships. You don’t have to be from the same place or be identical to someone else, but a shared identity (Like being a CrossFitter as an example) can be a strong relationship starter.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> So how would you define the community here at Prototype?  </h3> <div data-rss-type="text"> <p>   </p> </div> <h3> What makes the Prototype community what it is to you? </h3> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Let us know, we would love to hear from you! </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/what-does-community-mean-to-you/"> What does community mean to you? </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 19 Aug 2020 19:28:00 GMT http://www.prototypetraining.com/what-does-community-mean-to-you/utm_sourcerssutm_mediumrssutm_campaignwhat-does-community-mean-to-you thumbnail http://www.prototypetraining.com/use-this-checklist-to-grow/utm_sourcerssutm_mediumrssutm_campaignuse-this-checklist-to-grow You may use a checklist system for your To-do's but have you ever used a checklist system for your goals? By: Mike Collette I hate making mistakes and I also hate forgetting things that I need to do.   A few years ago when my plate got really full, I started to keep a small The post Use this Checklist to Grow! appeared first on Prototype Training Systems. <h2> You may use a checklist system for your To-do’s but have you ever used a checklist system for your goals? </h2> <h4> By: Mike Collette </h4> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/FullSizeRender-5-1.jpeg" alt="An icon of a clipboard with a checklist on it." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> I hate making mistakes and I also hate forgetting things that I need to do. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> A few years ago when my plate got really full, I started to keep a small notebook on me at all times. I used to think that a checklist was too easy of a solution to improve my efficiency and I arrogantly thought I could just remember everything I had to do. And boy was I wrong! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> When I got my notebook I started to create a <b> daily to-do </b> checklist, essentially a checklist of all my responsibilities and things I absolutely needed to get done that day or that week. In addition to the daily to-do list, I color-coded things based on priority and things that would require more time to get done but didn’t need to be done right away. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Instantly my productivity and efficiency went through the roof. I use this tool still to this day and it’s been a game-changer for me. It also helped me become more organized. The only thing I had to remember to do, was to write down the TO-DO! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> It was not only a game-changer for being more efficient and productive but it gave me the mental edge and win I needed on a routine basis. The more boxes I was able to check each day, the better I felt and the more confident I felt in my impact. </span> </p> </div> <div data-rss-type="text"> <p> <span> <br/> </span> <span> So this learning got me thinking…since this simple tool worked so well for me on my daily to do’s, this system should be applicable to my goals, habits, and overcoming my biggest obstacles. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> That’s why I created what I call the </span> <b> Daily Growth Checklist. </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> It’s simple, effective and it just might be what you need to hack your growth! </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/Screen-Shot-2020-08-18-at-11.45.07-AM.png" alt="A checklist that says sample daily growth checklist on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The first step is I needed to identify the categories that align most with not only my values but the areas I need to put energy into routinely to grow. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I call these my  </span> <b> 4 Focus Categories. </b> <span>  You can have as many as you like but I would stick between 3-5. Choose fewer categories if you need a more streamlined focus, add more if you have room to take on more without spreading yourself too thin. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> From here, I started to outline my goals and break down the habits I want to do on my </span> <b> Daily Checklist </b> <span> to help me get closer to what I’m looking to achieve. These are the things that I look to check off on a daily basis. If I am able to check all these boxes daily, I’m putting effort into my development and getting closer to the person I want to be. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Create 3-5 line items on this. This could be your daily goals or habits you are building OR stepping stones to a bigger goal. For example, a <b> Daily Checklist </b> line item can be “Hit Daily Protein intake” but your bigger goal is to lose 20lbs. If you can check off your protein line item daily, it aligns with your weight loss goal. Think of these as tasks to a bigger project. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> But it doesn’t stop there. After outlining the things that I want to do on a daily basis based on my specific goals, I created the </span> <b> IMPORTANCE Identifier </b> <span> . Each line item that you have in your Daily Growth Checklist should have an explanation of WHY this is important to your growth or goals. You can keep this high level, but you should be able to clearly define it. </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/Screen-Shot-2020-08-18-at-11.45.25-AM.png" alt="A sheet of paper that says sample importance identifier" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> If you’re like me, checklist’s work and if you’re struggling with sorting through everything you would like to achieve, this can be an incredible tool to help you on your journey. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> <em> <b> Every 3 months </b> </em> , reevaluate your Daily Checklist and categories.  We do this will all of our members at Prototype and we call them Goal Review sessions. This can be a tool you use to break this down. </span> <span> As we tackle goals and grow, this should evolve and it could potentially change. After all, what new goals are you going to set once you achieve these?! </span> </p> </div> <div data-rss-type="text"> <p> <span> To keep it simple, start with fewer categories and simple daily tasks. The more tasks you put on your to do’s, the more challenging this will be able to accomplish in a day. If it’s too few and really easy to check off daily, start to add more. It’s unrealistic to think you will check off every box every day. So track your weeks, see what you consistently do well on so you can put more focus into checking off the boxes you often miss! </span> </p> </div> <div data-rss-type="text"> <p> <span> Below I outlined some example categories to help you get started and I also included the PDF with both my personal example and the sample sheet. </span> </p> </div> <div data-rss-type="text"> <p> <b> Example Categories: </b> </p> </div> <h3> Download SAMPLE Daily Growth and Impact Identifier </h3> <div data-rss-type="text"> <p> If you’re struggling or need a system to clarify what you need to focus on to grow, this tool can be incredibly helpful. Give it a shot and if you need help, book a <b> <a href="https://PrototypeTrainingAppointment.as.me/?appointmentType=7306705"> Free Goal Review Session </a> </b> and we can take you through it! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/use-this-checklist-to-grow/"> Use this Checklist to Grow! </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 18 Aug 2020 16:04:00 GMT http://www.prototypetraining.com/use-this-checklist-to-grow/utm_sourcerssutm_mediumrssutm_campaignuse-this-checklist-to-grow thumbnail http://www.prototypetraining.com/eat-sleeep-thrive-repeat/utm_sourcerssutm_mediumrssutm_campaigneat-sleeep-thrive-repeat Prototype Training Systems (CrossFit Prototype) - Prototype ThriveView Public WhiteboardMetcon (No Measure)Warm-up - Coaches Choice Strength 3 sets of 1 minute plank with 1 minute rest 3 sets of 10 reps KB Bent Over Row * hold for 2-3 seconds then lower 3 sets of 10 Deadlift with KBS (can do one down center or The post Eat. Sleeep. Thrive. Repeat. appeared first on Prototype Training Systems. <h2> Prototype Training Systems (CrossFit Prototype) – Prototype Thrive </h2> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> <a href="https://app.wodify.com/Performance/PublicWhiteboard.aspx?WhiteboardKey=b2dxvbkz87&amp;Date=08%2f18%2f2020&amp;ProgramName=Prototype+Thrive" target="_blank"> View Public Whiteboard </a> </p> </div> <h3> Metcon (No Measure) </h3> <div data-rss-type="text"> <p> Warm-up – Coaches Choice </p> </div> <div data-rss-type="text"> <p> Strength </p> </div> <div data-rss-type="text"> <p> 3 sets of 1 minute plank with 1 minute rest </p> </div> <div data-rss-type="text"> <p> 3 sets of 10 reps KB Bent Over Row <br/> <br/> * hold for 2-3 seconds then lower </p> </div> <div data-rss-type="text"> <p> 3 sets of 10 Deadlift with KBS (can do one down center or one in each hand to load heavier) </p> </div> <h3> Metcon (AMRAP – Reps) </h3> <div data-rss-type="text"> <p> Eat. Sleeep. Thrive. Repeat </p> </div> <div data-rss-type="text"> <p> Met con 1- Amrap 6 minutes <br/> <br/> Run 200 meters <br/> <br/> 10 ab mat sit ups <br/> <br/> 5 broad jumps </p> </div> <div data-rss-type="text"> <p> REST 3 minutes </p> </div> <div data-rss-type="text"> <p> Repeat <br/> <br/> Met con 2- Amrap 6 minutes <br/> <br/> Run 200 meters <br/> <br/> 10 ab mat sit ups <br/> <br/> 5 broad jumps </p> </div> <div data-rss-type="text"> <p> End with Mobility coaches choice </p> </div> <div data-rss-type="text"> <p> Score the difference in reps between the 2 repeats. <br/> <br/> SO if you got 30 reps round 1 and then 32 reps round 2 your score would be 2. </p> </div> <div data-rss-type="text"> <p> If you got 30 and 30- score is 0. </p> </div> <div data-rss-type="text"> <p> if you did not beat your first time your reps would be – </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/eat-sleeep-thrive-repeat/"> Eat. Sleeep. Thrive. Repeat. </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 17 Aug 2020 23:00:00 GMT http://www.prototypetraining.com/eat-sleeep-thrive-repeat/utm_sourcerssutm_mediumrssutm_campaigneat-sleeep-thrive-repeat http://www.prototypetraining.com/client-story-sally-harwood-whats-stopping-you/utm_sourcerssutm_mediumrssutm_campaignclient-story-sally-harwood-whats-stopping-you Client Story: Sally Harwood, what’s stopping you? 🙌🏻 If you're a morning person at Prototype then you've met Sally. She’s one of the sweetest, genuine, and hardest working people that I have ever had the pleasure of meeting in my life. Sally, her husband Brent and daughter Olivia have been training with me before the The post Client Story: Sally Harwood, what’s stopping you? appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/IMG_4635.jpeg" alt="A woman with a cast on her leg is standing on a porch with a man and two women." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> If you’re a morning person at Prototype then you’ve met Sally. She’s one of the sweetest, genuine, and hardest working people that I have ever had the pleasure of meeting in my life. Sally, her husband Brent and daughter <a href="https://prototypetraining.com/member-spotlight-olivia-hardwood/"> Olivia </a> have been training with me before the crack of dawn for close to 10 years and I believe if it was legal they would have adopted me by now! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The unfortunate thing is Sally had an accident while running a couple Sunday’s ago and injured her ankle (she’s the Harwood in the middle on crutches if you didn’t know!). </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> After the injury, the first thing she thought about was how she was going to work out (maybe some other things were mixed in there too but I’m going with that!). She texted me and I called her right away… she was still in the ER. I think I said, “don’t worry, I got you!” </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> You see, fitness is really important to Sally, not just for her body but also for her brain. She’s like many of you reading this, the mental benefit of exercise is incredible. It allows you to think more clearly, reduce stress, and manage all of life’s uncertainties a little bit easier.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The reality is not everyone thinks like Sally. She decided a long time ago that fitness and health are a major priority of hers and that she isn’t going to let anything stop her from doing that. I would argue that’s her mindset for everything she does in life. Other people might want to lay low, take a break, or use this as an excuse. Afterall breaking your ankle is a pretty legitimate reason to stop exercising but it’s not everyone’s. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So, two days later, she didn’t skip a beat. We trained, we adjusted, and she crushed it. After all, when life gives you lemons… </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> At the end of the day, we all have the ability to make decisions based on our priorities and what’s important to us. If you ask Sally why she’s not waiting until her ankle is fully healed to get back into the swing of things, she would probably first say “so I don’t lose my mind!”, then she would say that she doesn’t need to wait. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you care about something and you know it benefits you, you will do what you have to do. You’ll make the decisions and prioritize those things that are important over the things that aren’t. But first, make a decision! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you’re reading this, I hope Sally’s situation inspires you today.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you set your alarm tomorrow and feel like putting it back on snooze, I hope you remind yourself that Sally’s already up getting after it on her crutches! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you don’t feel like exercising or staying on top of your fitness plan today, remember that it’s a decision and you’re in control. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Remember, decisions lead to habits and those habits lead to traits, consistency matters and when life gives you lemons, make lemonade! </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/client-story-sally-harwood-whats-stopping-you/"> Client Story: Sally Harwood, what’s stopping you? </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 17 Aug 2020 17:50:00 GMT http://www.prototypetraining.com/client-story-sally-harwood-whats-stopping-you/utm_sourcerssutm_mediumrssutm_campaignclient-story-sally-harwood-whats-stopping-you thumbnail http://www.prototypetraining.com/the-overlooked-third-of-your-life-sleep-as-a-privilege/utm_sourcerssutm_mediumrssutm_campaignthe-overlooked-third-of-your-life-sleep-as-a-privilege By Leah Cottle (Hantman)   What if I told you I had a magic and singular solution for your life. This solution would increase your performance, focus, fitness and health. It would also make life bigger, better and brighter. Sound too good to be true? Now, what if I told you there were zero negative The post The Overlooked Third of Your Life: Sleep as a Privilege appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> By Leah Cottle (Hantman) </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/Sleep-is-a-Privilege-300x300.jpg" alt="A woman sleeping on a bed with the words sleep the overlooked third of your life and why it is a privilege" title=""/> <span> </span> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/the-overlooked-third-of-your-life-sleep-as-a-privilege/"> The Overlooked Third of Your Life: Sleep as a Privilege </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 17 Aug 2020 08:38:00 GMT http://www.prototypetraining.com/the-overlooked-third-of-your-life-sleep-as-a-privilege/utm_sourcerssutm_mediumrssutm_campaignthe-overlooked-third-of-your-life-sleep-as-a-privilege thumbnail http://www.prototypetraining.com/why-you-overeat-and-how-to-stop/utm_sourcerssutm_mediumrssutm_campaignwhy-you-overeat-and-how-to-stop By: Mike Collette If you’re like me, you love food.   And if you love food, you may want to continue reading because overeating can be a real problem that haunts a lot of us!   The problem is we don’t tend to overdo it on fruits and vegetables, we tend to overdo it on The post Why we overeat and what to do appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> By: Mike Collette </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/1792638.png" alt="A man is sitting at a table eating a very tall hamburger." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> If you’re like me, you love food. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> And if you love food, you may want to continue reading because overeating can be a real problem that haunts a lot of us! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The problem is we don’t tend to overdo it on fruits and vegetables, we tend to overdo it on more calorically dense foods. I’m talking about the chips, cookies, ice cream, and candy (to name a few). Basically the sweet and salty stuff. And even if we’re trying to be “clean” we can still overdo it with foods such as nuts or butter’s or high-fat foods that we believe we can just eat an unlimited amount of. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> After all, we’re the ones buying this stuff right? And we’re the ones consuming it! So you think we would be able to avoid eating it? But it’s not that easy. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> There are a few problems that put us in this position in the first place: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So now that we know some of the things working against us, we need to have some strategies to use to change our overeating behavior. At the end of the day, overeating is a choice and requires behavior modification, but awareness AND knowing how much your body needs for your specific goals is the first step! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Below I’ve outlined some tips that if you practice regularly will certainly help you! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/why-you-overeat-and-how-to-stop/"> Why we overeat and what to do </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 16 Aug 2020 20:29:00 GMT http://www.prototypetraining.com/why-you-overeat-and-how-to-stop/utm_sourcerssutm_mediumrssutm_campaignwhy-you-overeat-and-how-to-stop thumbnail http://www.prototypetraining.com/r-e-d-we-wear-red-on-fridays/utm_sourcerssutm_mediumrssutm_campaignr-e-d-we-wear-red-on-fridays We wear red on Fridays. We wear red to Remember Everyone Deployed (R.E.D). A small gesture that means so much more than people realize.   Wearing red on Fridays became a tradition at Prototype a few years ago and candidly, I didn’t know the origin story until recently (if you want to read it here The post R.E.D: We wear Red on Fridays appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/105049320_10101328286530395_9111763429922971979_o.jpg" alt="A red t-shirt with the word red on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> We wear red on Fridays. We wear red to Remember Everyone Deployed (R.E.D). A small gesture that means so much more than people realize. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Wearing red on Fridays became a tradition at Prototype a few years ago and candidly, </span> <a href="https://www.military.com/undertheradar/2018/10/22/how-red-friday-became-thing-and-why-it-still-matters-today.html"> <span> I didn’t know the origin story until recently (if you want to read it here it is!). </span> </a> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> But the inspiration behind why I wanted our community to participate was because of my frequent trips to fellow affiliate, Upper Cape CrossFit. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> One Friday morning I dropped into a workout at UCCF. Before I left to go, my mother in law said: “Mike, make sure to wear a red shirt, it’s Red Shirt Friday!”. My first thought was, “why red?” Then I looked at what her red shirt said: “Remember Everyone Deployed” (R.E.D). I then thought, wow, what an amazing way to show unity and gratitude for the brave men and women protecting our freedom. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Shortly after, our team made the decision to participate. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> We announced going forward on Fridays we would wear red. It doesn’t matter if it’s a shirt or tank top and if you don’t have a redshirt or tank to wear something red. </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/90175905_1320830951640760_4104947016428158976_n.jpg" alt="A man and a woman are posing for a selfie in a backyard." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Community and honoring our servicemen and women is incredibly important to us at Prototype. It’s the least we can do to support them! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> So every Friday going forward, we will wear red to Remember Everyone Deployed.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> To honor those heroes oversees and that have given the ultimate sacrifice. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you’re a member at Prototype (whether a tenured member or new to our community), set a reminder every Friday to wear red. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> And if you’re reading this and you’re not a member at Prototype, it’s not hard to show your support for the troops. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Just wear something red on Friday. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you want to take your support deeper, honor a fallen serviceman or woman with a Hero WOD, volunteer, raise money for an organization that supports our heroes or you can simply just thank a veteran for all that they’ve done. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Remember Everyone Deployed </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/r-e-d-we-wear-red-on-fridays/"> R.E.D: We wear Red on Fridays </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 14 Aug 2020 14:22:00 GMT http://www.prototypetraining.com/r-e-d-we-wear-red-on-fridays/utm_sourcerssutm_mediumrssutm_campaignr-e-d-we-wear-red-on-fridays thumbnail http://www.prototypetraining.com/client-story-callie-smith/utm_sourcerssutm_mediumrssutm_campaignclient-story-callie-smith The picture included above is Callie writing on our #Gratitude board earlier this year. She wrote that this was the best thing she’s ever done! Meet Callie. Callie is 83 years YOUNG and has been active her entire life. We love talking about Callie because she inspires all of us. Callie came to The post Client Story: Callie Smith appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> </p> <p> The picture included above is Callie writing on our #Gratitude board earlier this year. She wrote that this was the best thing she’s ever done! </p> <p> </p> </div> <div data-rss-type="text"> <p> <span> Meet Callie. </span> </p> </div> <div data-rss-type="text"> <p> <span> Callie is 83 years YOUNG and has been active her entire life. </span> </p> </div> <div data-rss-type="text"> <p> We love talking about Callie because she inspires all of us. </p> </div> <div data-rss-type="text"> <p> <span> Callie came to </span> <a href="https://www.instagram.com/crossfitprototype/"> Prototype Training Systems  </a> <span> 6 years ago because her daughter Rebecca ( </span> <a href="https://www.instagram.com/rebeccaw195/"> <span> @rebeccaw195 </span> </a> ) <span> encouraged her to try out a CrossFit class. </span> </p> </div> <div data-rss-type="text"> <p> <span> She was hesitant at first because she didn’t think she would be able to it. </span> </p> </div> <div data-rss-type="text"> <p> <span> Most of us look at things we’ve never done as scary but sometimes those end up being the best decisions made. </span> </p> </div> <div data-rss-type="text"> <p> <span> Luckily, Callie trusted Rebecca and she is still physically able to do functional movements pain-free. </span> </p> </div> <div data-rss-type="text"> <p> COVID has been a scary time for a lot of people, but Callie stuck with her fitness. </p> </div> <div data-rss-type="text"> <p> Prior to COVID, Callie trained with Coach Jon 1-1. </p> </div> <div data-rss-type="text"> <p> Callie now trains twice a week for 30-minute sessions (virtually) with Jon. Her daughter Reb joins her because “the technology thing isn’t her thing!” </p> </div> <div data-rss-type="text"> <p> <span> Callie told Jon a story during a personal training session about something that happened at her last doctor’s appointment. Callie was sitting and talking with her doctor and then was asked to get weighed. She stood up and her doctor was in shock! He couldn’t believe that she was able to stand up without grabbing onto a railing or put her hands on her leg. </span> </p> </div> <div data-rss-type="text"> <p> <span> Callie has always prioritized exercise and nutrition and it shows how important building these habits early in life pay dividends as we age! </span> </p> </div> <div data-rss-type="text"> <p> <span> We don’t just one day wake up and aren’t able to move. Living an active life and eating well is how you can be strong just like Callie! </span> </p> </div> <div data-rss-type="text"> <p> And it’s clear these values have been passed on… </p> </div> <div data-rss-type="text"> <p> Her daughter Reb continues to workout in our CrossFit classes at Prototype almost daily. </p> </div> <div data-rss-type="text"> <p> Her son in law (Reb’s husband Rich) does 1-1 training with Coach Joe on a weekly basis and is crushing it! </p> </div> <div data-rss-type="text"> <p> Her grandson Timmy started training with us in our kid’s classes in 2013 and has become an absolute machine! </p> </div> <div data-rss-type="text"> <p> </p> <p> Timmy (left), Reb (middle), Callie (right)-Circa 2016 </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> You’re amazing Callie. We appreciate you putting your trust in us! You’re the true hero of your fitness journey! </span> <span> <br/> </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/client-story-callie-smith/"> Client Story: Callie Smith </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 13 Aug 2020 20:19:00 GMT http://www.prototypetraining.com/client-story-callie-smith/utm_sourcerssutm_mediumrssutm_campaignclient-story-callie-smith thumbnail http://www.prototypetraining.com/goal-reviews-your-progress-matters/utm_sourcerssutm_mediumrssutm_campaigngoal-reviews-your-progress-matters By: Mike Collette We talk about #Goals a lot at Prototype. We actually talk A LOT about them because they're the reason why you walked in the door in the first place. Am I right?! So from the first time you have a conversation with us in your No Sweat Intro session (NSI), we guide The post Goal Reviews: Your progress matters appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> By: Mike Collette </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/5-Reasons-Why-Reviewing-Your-Goals-Is-A-Must-For-Success-1080x675-1.jpeg" alt="A man is pointing at the word time for review" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> We talk about #Goals a lot at Prototype. We actually talk A LOT about them because they’re the reason why you walked in the door in the first place. Am I right?! </p> </div> <div data-rss-type="text"> <p> So from the first time you have a conversation with us in your <b> No Sweat Intro session (NSI) </b> , we guide you on sorting through what’s important and we prescribe the best course of action to get you there. </p> </div> <div data-rss-type="text"> <p> But what happens after that NSI? </p> </div> <div data-rss-type="text"> <p> A few things can happen… </p> </div> <div data-rss-type="text"> <p> 1.) You may be struggling with accountability. </p> </div> <div data-rss-type="text"> <p> 2.) Your goals have changed because your priorities have changed. </p> </div> <div data-rss-type="text"> <p> 3.) You accomplished what you wanted to do and are now struggling to figure out what’s next. </p> </div> <div data-rss-type="text"> <p> Regardless of the circumstance, at Prototype, it’s important that we are having frequent conversations with you about your goals. </p> </div> <div data-rss-type="text"> <p> We call these <b> Goal Review sessions </b> (GRS for short). </p> </div> <div data-rss-type="text"> <p> The GRS is a little bit different than the NSI. Think of the NSI as creating the roadmap to success. The GRS is a check-in to make sure you’re still on the road. </p> </div> <div data-rss-type="text"> <p> Imagine this… </p> </div> <div data-rss-type="text"> <p> You own a business and you set performance goals for the new year.  You are fired up! You truly believe that you are going to have a great year and so does your team. </p> </div> <div data-rss-type="text"> <p> But as the new year progresses, you never look at your key performance metrics, you never look back at the goals you wrote down and you didn’t review the plan frequently enough. </p> </div> <div data-rss-type="text"> <p> Doesn’t sound like a good strategy for success, does it? </p> </div> <div data-rss-type="text"> <p> The analogy is the same for the goals that you set for yourself. </p> </div> <div data-rss-type="text"> <p> But remember goals change, it’s ok if you start to prioritize other things that you find are more important to you. </p> </div> <div data-rss-type="text"> <p> For example, at the beginning of the year, you set a goal of running a half marathon. You start your training and all is well. Then you start a new fitness program that your friend tells you about. She says “you’re going to love it!”. You give it a try and all of a sudden you fall in love with weightlifting! Awesome! </p> </div> <div data-rss-type="text"> <p> You realize that you love it SO much and that you are doing things you never imagined you could do, so you put the half marathon on the back burner. </p> </div> <div data-rss-type="text"> <p> No big deal. Your priorities changed AND you found something you love That’s ok!. BUT, what’s your plan now? </p> </div> <div data-rss-type="text"> <p> You need a check-in and you need to leverage your key resources to help you. </p> </div> <div data-rss-type="text"> <p> One of the biggest things we tell people is that YOU ARE NOT IN THIS ALONE! We are here to help and we are here to be your guides. We want to be your Yoda to your Anikin Skywalker! </p> </div> <div data-rss-type="text"> <p> So here’s the plan… </p> </div> <div data-rss-type="text"> <p> I included our link below. If you’re reading this and you haven’t pulled the trigger to have a Goal Review Session with us, trust me, it’s worth it. </p> </div> <div data-rss-type="text"> <p> Let us help you. Your progress matters. </p> </div> <h2> Book a FREE Goal Review Session! </h2> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/goal-reviews-your-progress-matters/"> Goal Reviews: Your progress matters </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 12 Aug 2020 19:49:00 GMT http://www.prototypetraining.com/goal-reviews-your-progress-matters/utm_sourcerssutm_mediumrssutm_campaigngoal-reviews-your-progress-matters thumbnail http://www.prototypetraining.com/a-letter-from-prototype-covid-19-exposure-and-what-we-do/utm_sourcerssutm_mediumrssutm_campaigna-letter-from-prototype-covid-19-exposure-and-what-we-do By: Mike Collette Now that Prototype Training Systems is operating classes and training sessions indoors and outdoors, we wanted to share with you our simple system and procedure around COVID-19. As transparency and active communication are important to us at Prototype, the more information we arm you with the better off you will be! While The post A Letter from Prototype: COVID-19 Exposure and What We Do appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> By: Mike Collette </p> </div> <div data-rss-type="text"> <p> Now that Prototype Training Systems is operating classes and training sessions indoors and outdoors, we wanted to share with you our simple system and procedure around COVID-19. As transparency and active communication are important to us at Prototype, the more information we arm you with the better off you will be! </p> </div> <div data-rss-type="text"> <p> While we are doing everything in our power to maintain the cleanest facility in the area and abide by the procedures set forth by the <a href="https://www.mass.gov/info-details/frequently-asked-questions-about-covid-19"> Commonwealth of Massachusetts </a> and <a href="https://www.cdc.gov/coronavirus/2019-ncov/if-you-are-sick/steps-when-sick.html"> the CDC guidelines </a> , it’s important to have a process in the event of potential COVID-19 exposure. </p> </div> <div data-rss-type="text"> <p> That’s why I am writing this blog post today to share with you our process in the event of a worst-case scenario. </p> </div> <div data-rss-type="text"> <p> Before I get into this, I believe we are all aware at this point of the best practices around preventing COVID-19, but if you aren’t please review that information below: </p> </div> <div data-rss-type="text"> <p> <a href="https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/index.html"> Link to CDC Guidelines on preventing COVID-19  </a> </p> </div> <div data-rss-type="text"> <p> <a href="https://www.cdc.gov/coronavirus/2019-ncov/downloads/sick-with-2019-nCoV-fact-sheet.pdf"> Link to CDC Infographic on preventing the spread of COVID-19 </a> </p> </div> <div data-rss-type="text"> <p> As a reminder, common COVID-19 symptoms are (but not limited to): </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> What to do if you have signs and symptoms of COVID-19 </h3> <div data-rss-type="text"> <p>   </p> </div> <h3> What Prototype management does if a team member or client has signs and symptoms of COVID-19 and tests positive </h3> <div data-rss-type="text"> <p> Communication is incredibly important to us. So bottom line, if you aren’t feeling well stay home. Participate in one of our virtual classes for a bit. If your signs and symptoms progress, make sure you get tested at one of the locations near you. <a href="https://memamaps.maps.arcgis.com/apps/webappviewer/index.html?id=eba3f0395451430b9f631cb095febf13"> Here is a link to the COVID-19 sitemap for your reference.  </a> </p> </div> <div data-rss-type="text"> <p> At the end of the day, if someone comes to Prototype and finds out that they have been exposed, we will let you know ASAP and specifically communicate with those people who may have had direct exposure ( <a href="https://www.cdc.gov/coronavirus/2019-ncov/php/contact-tracing/contact-tracing-plan/contact-tracing.html"> Contact tracing will be completed! </a> ) to the individual. </p> </div> <div data-rss-type="text"> <p> Our priority is keeping you safe and always to be transparent! </p> </div> <div data-rss-type="text"> <p> Now stay safe and if you don’t feel well, stay put! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/a-letter-from-prototype-covid-19-exposure-and-what-we-do/"> A Letter from Prototype: COVID-19 Exposure and What We Do </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 10 Aug 2020 20:23:00 GMT http://www.prototypetraining.com/a-letter-from-prototype-covid-19-exposure-and-what-we-do/utm_sourcerssutm_mediumrssutm_campaigna-letter-from-prototype-covid-19-exposure-and-what-we-do http://www.prototypetraining.com/working-out-from-home-dont-forget-your-back/utm_sourcerssutm_mediumrssutm_campaignworking-out-from-home-dont-forget-your-back By: Mike Collette Owner of Prototype Training Systems COVID-19 and quarantining have made us all realize that we have the ability to stay fit while being at home. The big thing with working out at home is not everyone (myself included) has a ton of equipment to get a "gym-like" workout in. With that being The post Working out from home? Don’t forget your back! appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> By: Mike Collette Owner of Prototype Training Systems </p> </div> <div data-rss-type="text"> <p> COVID-19 and quarantining have made us all realize that we have the ability to stay fit while being at home. The big thing with working out at home is not everyone (myself included) has a ton of equipment to get a “gym-like” workout in. </p> </div> <div data-rss-type="text"> <p> With that being said, you don’t need a lot to get an effective training session is. The problem is, you can only do so many push-ups, sit-ups and bodyweight squats AND what is often neglected at our at-home training sessions are pulling exercises. </p> </div> <div data-rss-type="text"> <p> It’s a fact that a stronger backside (glutes, hammies, lats) is a really good thing. It impacts your posture, your ability to produce force, and will generally make you feel stronger. </p> </div> <div data-rss-type="text"> <p> Not having the ability to do a lot of pulling exercises at home due to lack of equipment, Prototype Barbell Head Coach, Joe Black decided to make a video to show you how you can train your back at home with limited equipment! </p> </div> <div data-rss-type="text"> <p> <a href="https://www.youtube.com/watch?v=PwSwvyxaf9A&amp;t=10s"> Give the video a look and check it out! </a> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/working-out-from-home-dont-forget-your-back/"> Working out from home? Don’t forget your back! </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 09 Aug 2020 20:24:00 GMT http://www.prototypetraining.com/working-out-from-home-dont-forget-your-back/utm_sourcerssutm_mediumrssutm_campaignworking-out-from-home-dont-forget-your-back http://www.prototypetraining.com/how-to-use-the-concept-2-rower/utm_sourcerssutm_mediumrssutm_campaignhow-to-use-the-concept-2-rower How to properly use the Concept 2 Rower The video below was created in 2015 (pre-mustache phase) to review the proper technique when using the Concept 2 rowing ergometer OR any rowing ergometer for that matter. In this video, I go through: 4 phases of the stroke Common faults when rowing How to properly set The post How to use the Concept 2 Rower appeared first on Prototype Training Systems. <h1> How to properly use the Concept 2 Rower </h1> <div data-rss-type="text"> <p> The video below was created in 2015 (pre-mustache phase) to review the proper technique when using the Concept 2 rowing ergometer OR any rowing ergometer for that matter. </p> </div> <div data-rss-type="text"> <p> In this video, I go through: </p> </div> <div data-rss-type="text"> <p> Take a look and enjoy! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/how-to-use-the-concept-2-rower/"> How to use the Concept 2 Rower </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sat, 08 Aug 2020 17:34:00 GMT http://www.prototypetraining.com/how-to-use-the-concept-2-rower/utm_sourcerssutm_mediumrssutm_campaignhow-to-use-the-concept-2-rower http://www.prototypetraining.com/5-strategies-to-make-the-time/utm_sourcerssutm_mediumrssutm_campaign5-strategies-to-make-the-time A few months ago when COVID-19 hit and we had to quarantine, having less time to do things really wasn't a problem. Now that life is starting to pick up the pace a bit (people are getting back to work, businesses are slowly reopening) and summer is almost over, that flexibility we all once had The post 5 Strategies to Make the Time appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> A few months ago when COVID-19 hit and we had to quarantine, having less time to do things really wasn’t a problem. Now that life is starting to pick up the pace a bit (people are getting back to work, businesses are slowly reopening) and summer is almost over, that flexibility we all once had might be fading away. </p> </div> <div data-rss-type="text"> <p> Some of you that are reading this may have used the past few months to focus on your fitness and overall wellbeing. I mean, you had A LOT of free time to do so. So what happens when that free time starts getting eaten back up? And for those of you who are reading this and you didn’t maximize your free time, how will you get back on track when time is limited? Do you think it will be easier? </p> </div> <div data-rss-type="text"> <p> Chances are, it probably won’t be BUT what I want to discuss in today’s daily blog are some strategies that can help you improve your fitness when you’re on a time budget! </p> </div> <div data-rss-type="text"> <p> I’ve been in the fitness industry for over 10 years and the biggest roadblock that I consistently hear from people is that they “don’t have enough time.” They don’t have enough time to put into losing the weight that they want to lose. They don’t have enough time to track their nutrition. They don’t have enough time to get their workout in. They don’t have enough time to drink more water. </p> </div> <div data-rss-type="text"> <p> I hate to be so candid but at the end of the day, not having enough TIME to do something is an excuse. No matter how you wrap it up, you always have some time BUT that time you have is dependent upon your priorities. If your fitness goals aren’t a major priority of yours, then success is going to come much harder. So before we get into these strategies, you first need to answer these questions: </p> </div> <div data-rss-type="text"> <p> <em> <b> 1.) Are your fitness goals the most important thing to you? </b> </em> </p> </div> <div data-rss-type="text"> <p> <em> <b> 2.) Are you willing to commit to making a change? </b> </em> </p> </div> <div data-rss-type="text"> <p> <em> <b> 3.) Are you going to hold yourself accountable? </b> </em> </p> </div> <div data-rss-type="text"> <p> If the answers to these questions are YES (which I hope they are!) then let’s move onto these strategies that are proven to help you be successful not only in your fitness goals but for any goal you set. </p> </div> <h3> 1.) Change Your Language </h3> <div data-rss-type="text"> <p> The first strategy that I am going to give you is how you talk to yourself. We need to literally avoid saying things like “I can’t”, “I won’t” or “I have to do (insert activity)”. You won’t prioritize anything if you don’t believe you can do it and it won’t be as enjoyable. </p> </div> <div data-rss-type="text"> <p> Strategy: Change from “I can’t” to “I can”, “I won’t” to “I will” and “I have to do this” to “I get to do this”. It doesn’t matter how much or how little time you have if you talk yourself out of it! </p> </div> <h3> 2.) Remind yourself of your priorities </h3> <div data-rss-type="text"> <p> This gets into something called <b> Emotional Reasoning </b> . Emotional Reasoning is the habit of making decisions based on how we feel rather than what we value. When we use our emotions and feelings as evidence for what we should or shouldn’t do, we end up spending all our time running away from discomfort rather than toward the things we really value. </p> </div> <div data-rss-type="text"> <p> Example: </p> </div> <div data-rss-type="text"> <p> <em> I’m not going to work out today, I just don’t feel it. </em> </p> </div> <div data-rss-type="text"> <p> Strategy: Writing your goals and putting them up on the wall or somewhere that you can see it every day is one strategy. What I have found to work better is take what is most important to you (your fitness goal) and make it the background on your phone. Every day you wake up and look at your phone? The first thing you see every morning should remind you of why you are getting up and should remind you of why you need to make the time to prioritize fitness. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> 3.) Create Appointments you can’t cancel </h3> <div data-rss-type="text"> <p> When you have an appointment on your calendar (Doctor or Dentist as an example), you’re less inclined to cancel that appointment. You made a commitment. When we have to hold ourselves accountable to taking action, we have to do the same thing. You need to schedule that workout in your calendar and treat it like something you can’t break or cancel. When we make verbal or soft commitments to ourselves, we are less inclined to follow through. </p> </div> <div data-rss-type="text"> <p> Strategy: Map out your next week’s workout schedule over the weekend. Set the appointments in the calendar on your phone with multiple reminders. This will allow nothing to get scheduled over it (if you use a scheduling software) and you will have a higher success rate of completing them. </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> 4.) Self-Accountability System </h3> <div data-rss-type="text"> <p> To piggyback on the previous point, when we make verbal commitments to ourselves that we are going to do something, we are less likely to follow through on them. We need something in writing to hold us accountable. That’s why people that take the time to write out their goals are more likely to be successful than the people who just keep their goals in their heads. Same principle here, if you struggle with self-accountability, you need to put it out there. </p> </div> <div data-rss-type="text"> <p> Strategy: Take a few minutes and write a Facebook post on your personal page outlining your goals and the commitments you are going to make. Let your whole social circle see it! Does this make you uncomfortable? Good, then you should do it! In a year from now, that post/memory will appear in your news feed. The next question is did you decide to follow through or not? </p> </div> <h3> 5.) Get up </h3> <div data-rss-type="text"> <p> Have you ever said to yourself “I can never get up early” or “I’m not a morning person”? At some point in your life, you probably said that. I said that when I was in college. I would go to bed around 11:30 pm and wake up at 6:00 am for a 7:00 am class. I can see why I said I wasn’t a morning person, I didn’t get enough sleep! Here’s thing, there are people who are more inclined to be a morning person vs. a night owl, I get it. But getting up early and getting the hardest part of your day over with is a decision. If you want to maximize your time AND your productivity, get up early, and get it done. </p> </div> <div data-rss-type="text"> <p> Strategy: Start on Mondays (first day of the week) and get your workout in first thing in the morning, before everyone else is up. Do that for 4 weeks. Then add on the 2nd day… and so on. Gradually get into the habit. Start the week off on the right foot. YOU CAN DO THIS! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/5-strategies-to-make-the-time/"> 5 Strategies to Make the Time </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 06 Aug 2020 20:51:00 GMT http://www.prototypetraining.com/5-strategies-to-make-the-time/utm_sourcerssutm_mediumrssutm_campaign5-strategies-to-make-the-time http://www.prototypetraining.com/osteoporosis-a-silent-killer/utm_sourcerssutm_mediumrssutm_campaignosteoporosis-a-silent-killer By: Leah Cottle Osteoporosis is a completely debilitating and often silent disease that affects ⅓ women, typically over age 60. As we progress in age (80+) the statistics get worse, identifying ⅔ women with osteoporosis.  Osteoporosis occurs when the body fails to produce enough new bone or has an insufficient supply of calcium. As a The post Osteoporosis: A Silent Killer appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> By: Leah Cottle </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/unnamed.jpg" alt="A woman is smiling in front of a prototype empowered logo" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Osteoporosis is a completely debilitating and often silent disease that affects ⅓ women, typically over age 60. As we progress in age (80+) the statistics get worse, identifying ⅔ women with osteoporosis.  </span> </p> </div> <div data-rss-type="text"> <p> <span> Osteoporosis occurs when the body fails to produce enough new bone or has an insufficient supply of calcium. As a result bone remodeling is disrupted and the body breaks down the existing bones. The hardest part is that Osteoporosis is typically a disease that shows no signs or symptoms. Many women find out due to other injuries such as falls, broken bones, etc. If these other circumstances do not occur the woman might walk around with full-blown Osteoporosis unknowingly.  </span> </p> </div> <div data-rss-type="text"> <p> <span> The best way to approach Osteoporosis is through preventative measures. As we age our bone mineral density naturally decreases, however, the speed and severity of which this occurs is influenced by various factors: </span> </p> </div> <div data-rss-type="text"> <p> <span> Now, a decrease in estrogen typically leads to fast and drastic bone loss which is why once menopause hits we can expect to see accelerated osteoporosis or bone mineral density decline. Unfortunately what many women don’t realize is that many of the medications we use and are prescribed can actually contribute to accelerated loss </span> </p> </div> <div data-rss-type="text"> <p> <span> While our genetics and other health issues are somewhat beyond our control, we have complete control of our diets and activity levels. By eating a moderate, balanced and wholesome diet in addition to physical activity and maintaining an active lifestyle, we are able to combat our genetics to a degree, ensuring that our bones stay dense and strong. The best preventative measure is WEIGHTLIFTING &amp; DIET. By lifting weights we apply variable stress and resistance to our muscles and joints that induce bone remodeling and reinforcement making bones stronger and more durable.  </span> </p> </div> <div data-rss-type="text"> <p> <span> Diet is the next best line of defense. Did you know that many people don’t consume even half of the recommended  1,000-1,500 mg of Calcium or the 400-800 IU’s of Vitamin D per day? </span> </p> </div> <div data-rss-type="text"> <p> <span> The Prototype Empowered Prescription for Preventing Early On-set Osteoporosis: </span> </p> </div> <div data-rss-type="text"> <p> <span> Again, we can’t say it enough! Prevention is the best way to approach mitigating the effects of disease!  </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/osteoporosis-a-silent-killer/"> Osteoporosis: A Silent Killer </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 05 Aug 2020 21:08:00 GMT http://www.prototypetraining.com/osteoporosis-a-silent-killer/utm_sourcerssutm_mediumrssutm_campaignosteoporosis-a-silent-killer thumbnail http://www.prototypetraining.com/my-3-favorite-core-exercises-for-golf/utm_sourcerssutm_mediumrssutm_campaignmy-3-favorite-core-exercises-for-golf In case you missed my blog post yesterday on my top 3 favorite mobility drills for golf, give it a read here before you move on! I always tell people that we need to have appropriate levels of mobility AND stability, so doing more strength training isn't always the answer to your strength goals! With The post My 3 Favorite Core Exercises for Golf appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> In case you missed my blog post yesterday on my <a href="https://prototypetraining.com/the-3-best-mobility-exercises-for-golf/"> top 3 favorite mobility drills for golf, give it a read here before you move on! </a> I always tell people that we need to have appropriate levels of mobility AND stability, so doing more strength training isn’t always the answer to your strength goals! </p> </div> <div data-rss-type="text"> <p> With that said, I wanted to share with you my top 3 favorite core exercises that can enhance your golf swing. It’s hard having a top 3 of anything, however, the reason why I love these so much is that: </p> </div> <div data-rss-type="text"> <p> <b> 1.) They’re effective. </b> </p> </div> <div data-rss-type="text"> <p> Bottom line, these exercises, when done right can help build midline stability and you need that in your golf swing! </p> </div> <div data-rss-type="text"> <p> <b> 2.) Not overly complicated </b> </p> </div> <div data-rss-type="text"> <p> You’ll see in the videos that they are relatively static in nature and there aren’t a lot of moving parts. So learning how to do them properly shouldn’t take you long! </p> </div> <div data-rss-type="text"> <p> <b> 3.) Requires minimal equipment </b> </p> </div> <div data-rss-type="text"> <p> You don’t need a full gym set-up to do this. Sometimes coaches and trainers put a lot of weight into only doing fancy exercises (they all have their place) but for this, you need a light resistance band (you can also do this with a cable machine if you have one at your local gym). </p> </div> <div data-rss-type="text"> <p> <b> 4.) Serve multiple purposes </b> </p> </div> <div data-rss-type="text"> <p> Depending on the duration of the hold, resistance, tempo, and rep range, you can use these exercises to build strength, stability, muscular endurance, power, and hypertrophy. They can also be used to prep other movements or be used as a corrective exercise. </p> </div> <div data-rss-type="text"> <p> <b> 5.) There are endless combinations and progressions. </b> </p> </div> <div data-rss-type="text"> <p> I share with you a few variations of the anti-rotational versions of these exercises in these videos but there are countless progressions and regressions. Meaning, there are more ways to make them easier and harder without adding more resistance. </p> </div> <div data-rss-type="text"> <p> Before we dive into the exercises, the thing with these 3 movements is that they are Anti-rotational, stability exercises. This means that the resistance you use wants to pull you into a rotational pattern. The concept of these movements is to prevent rotation from happening (hence the name anti-rotational exercise). </p> </div> <div data-rss-type="text"> <p> The question you might be asking is, “why would you want to prevent rotation from happening? Aren’t you rotating in a golf swing?”  Yes, you are rotating in a golf swing but in order to produce force and move at high velocities, you need to have enough stiffness and stability to be able to control those actions. </p> </div> <div data-rss-type="text"> <p> So let’s dive in! </p> </div> <h3> Pallof Press (3 Variations) </h3> <div data-rss-type="text"> <p> If you are a member of Prototype, you have seen the Pallof Press exercise mixed into our program over the years. In this video, I touch on 3 variations from the easiest (standing) to the harder variation (tall kneeling). Start with the standing and work your way down. Here are some things to think about when performing this movement. </p> </div> <h3> Banded Chop </h3> <div data-rss-type="text"> <p> This high to low Chop exercise is the opposing movement of the high to low Lift (below) and it focuses on the extension patterns. You should be able to chop more than you lift (bigger muscles working + you’re not working against gravity) but the concept of tempo and tension is the same. I like using the bands for this exercise because the tension increases as you move through the range of motion, making it harder as you go. </p> </div> <div data-rss-type="text"> <p> If you notice, this movement is derived at the shoulders and I’m not rotating at my hips or torso. Same as the pallof press, you want to stay stiff and fully brace while exhaling at the end range of motion. A bonus in here (around the:19 mark) I show you another variation of this added a pull and a press when performing the chop. Start with the high to low straight arm option though. </p> </div> <h3> Banded Lift </h3> <div data-rss-type="text"> <p> A banded  Lift requires the arms to move around a stable or ‘still’ torso in order to help the individual develop the ability to withstand the rotational forces that will affect the body. Similar to the chop and the pallof press, this exercise is anti-rotational. The Lift is the opposite of the Chop focusing on the flexion patterns and is the harder of these two variations. There is more than one way to do this, but this is a low to high, straight arm variation. </p> </div> <div data-rss-type="text"> <p> If your takeaway from this post is having a few more exercises that you can add to your fitness routine and perform them safely, that’s a win for me! </p> </div> <div data-rss-type="text"> <p> And just like I touched on in my previous blog post, just like improvements in your mobility can be a game-changer for you, adding in specific stability work can also pay dividends! </p> </div> <div data-rss-type="text"> <p> Now hit ’em long and straight! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/my-3-favorite-core-exercises-for-golf/"> My 3 Favorite Core Exercises for Golf </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 04 Aug 2020 20:36:00 GMT http://www.prototypetraining.com/my-3-favorite-core-exercises-for-golf/utm_sourcerssutm_mediumrssutm_campaignmy-3-favorite-core-exercises-for-golf http://www.prototypetraining.com/the-3-best-mobility-exercises-for-golf/utm_sourcerssutm_mediumrssutm_campaignthe-3-best-mobility-exercises-for-golf If you know me, then you know that I am a minimum effective dose (MED) guy. In the context of this post and mobility exercises for golf, you don't need to spend hours and hours a day stretching and mobility drills to improve your mobility. As a matter of fact, daily and consistent attention to The post The 3 Best Mobility Exercises for Golf appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> If you know me, then you know that I am a minimum effective dose (MED) guy. In the context of this post and mobility exercises for golf, you don’t need to spend hours and hours a day stretching and mobility drills to improve your mobility. </p> </div> <div data-rss-type="text"> <p> As a matter of fact, daily and consistent attention to mobility will be more effective than stretching for an hour just before you play. </p> </div> <div data-rss-type="text"> <p> Below I outline 3 of the best mobility drills that I use and prescribe to my clients to help them improve their golf game. To keep this simple, do these drills daily. For it to be even more effective, do it daily + do it before you get on the golf course or swing a club! Check them out! </p> </div> <h3> Neck Mobility Routine: </h3> <div data-rss-type="text"> <p> If you have taken my virtual mobility class, this is a staple in our session. The ability to properly move at your cervical spine (your neck) has greater importance than just your golf game. But, since we are talking golf, this needs to be in your routine ESPECIALLY if you workout a lot and go overhead often (as you may do in our group classes at Prototype). </p> </div> <div data-rss-type="text"> <p> When you rotate up to swing a golf club, a lot of stuff is going on and I’m not going to get into all those intricate details. The big thing here is when you rotate in your backswing, your head should stay fixed on the ball. If your head moves too much because you don’t have the a.) neck mobility or b.) the thoracic spine mobility to do so, chances are your shots will be inconsistent. That is why I put such an emphasis on neck flexibility. </p> </div> <div data-rss-type="text"> <p> </p> <p> See all that head movement on this guy? </p> <p> </p> </div> <div data-rss-type="text"> <p> Are there more exercises your can do for your neck? Of course, but we are talking about the big bang stuff you can do right now to help. </p> </div> <h3> Kneeling T-Spine Rotation: </h3> <div data-rss-type="text"> <p> My good friend, fellow Prototype member and owner of <a href="https://www.q4pt.com/"> Q4 Physical Therapy </a> , Martha Theirl showed me this drill a while back and since then I added this into my own routine almost daily! This drill is as much of an assessment tool as it is an exercise you can do to help improve your thoracic spine rotation. As it relates to golf and any rotational sport for that matter, if we don’t have the proper mobility at our T-spine, our body will adapt and potentially start to pull mobility from other places such as your lumbar spine (not good). So, a stiff upper back and lead to lower back pain especially if you’re swinging a golf club on a regular basis at high velocities! </p> </div> <div data-rss-type="text"> <p> *Here is the thing though, in order to improve your T-spine mobility, you need to do it regularly and be mindful of your daily postural positions. If you sit in a chair with rounded back all day, hunched over, chances are your body will adapt to that position, so get up and move! </p> </div> <div data-rss-type="text"> <p>   </p> </div> <h3> Seated Hip Internal and External Rotations </h3> <div data-rss-type="text"> <p> You may be thinking, “Mike, how is this going to help my golf game?”… well, it will AND I know because it’s science. </p> </div> <div data-rss-type="text"> <p> Yes, when you swing a golf club there are a lot of things going on ESPECIALLY at your hips! In order to produce the desired power in a full golf swing, you need to have sufficient hip external AND internal rotation. Stiff hips will force you to be more upper body dominant in your swing, thus inhibiting you to swing at your full potential. </p> </div> <div data-rss-type="text"> <p> </p> <p> See all the rotation going on at the hips?! </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> I’m not going to sit here and tell you this will make you a better golfer BUT what I will tell you is that if you unlock your body and can move better, there is a good chance that it will positively impact your golf game and mitigate the risk of injury. </p> </div> <div data-rss-type="text"> <p> Now go hit ’em long and straight! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/the-3-best-mobility-exercises-for-golf/"> The 3 Best Mobility Exercises for Golf </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 03 Aug 2020 23:10:00 GMT http://www.prototypetraining.com/the-3-best-mobility-exercises-for-golf/utm_sourcerssutm_mediumrssutm_campaignthe-3-best-mobility-exercises-for-golf thumbnail http://www.prototypetraining.com/the-value-of-daily-wins/utm_sourcerssutm_mediumrssutm_campaignthe-value-of-daily-wins If you have been reading my blog posts over the past few years from Prototype Training Systems or have engaged in my Daily Directives, at this point you should know that I am really big into not only goal setting but goal achievement. There is no greater feeling than the feeling you get when you The post The Value of Daily Wins appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> <span> If you have been reading my <a href="https://prototypetraining.com/blog/"> blog posts </a> over the past few years from <a href="https://prototypetraining.com/"> Prototype Training Systems </a> or have engaged in my Daily Directives, at this point you should know that I am really big into not only goal setting but goal achievement. </span> </p> </div> <div data-rss-type="text"> <p> <span> There is no greater feeling than the feeling you get when you achieve something that you have worked hard for. If you do our <a href="https://prototypetraining.com/programs/crossfit/"> CrossFit classes </a> or work with one of our <a href="https://prototypetraining.com/programs/personal-and-small-group-training/"> personal trainers </a> , remember a moment when you did something you have never done before OR that you wanted to do that you achieved! It’s a great feeling! </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> As I do at the beginning of each year, I set some year-end goals for personal development, business, and fitness. As a side now, I recently hit my fitness goal of reducing my body fat below 10%! </span> </p> </div> <div data-rss-type="text"> <p> </p> <p> Maybe the 6th or 7th WOD of the day during our 24 Heroes event </p> <p> </p> </div> <div data-rss-type="text"> <p> <span> In addition to those goals, I set what I refer to as “task-oriented” goals. These task-oriented goals weren’t necessarily tied to one of my bigger goals but rather something that I could mark off as a daily win for myself. This allows me to manage and control my personal progress and I have found this to have an amazing impact on my mindset and how I now do everything. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> What I would like to share with you today is the power of daily small wins and how they play a bigger role in the goal-setting process and creating habits. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Four years ago, I watched the 2014 University of Texas commencement speech, given by Admiral William H. McRaven. McRaven, a now-retired 4-star Admiral, talks about his 10 learnings from the military and how if you do these things, you can change the world. What stuck out most to me and has ever since is his first piece of advice. That first piece of advice was about making your bed (that video link to this speech is below): </span> </p> </div> <div data-rss-type="text"> <p> <i> <span> “Every morning in basic SEAL training, my instructors, who at the time were all Vietnam veterans, would show up in my barracks room and the first thing they would inspect was your bed. If you did it right, the corners would be square, the covers would be pulled tight, the pillow centered just under the headboard and the extra blanket folded neatly at the foot of the rack. It was a simple task — mundane at best. But every morning we were required to make our bed to perfection. It seemed a little ridiculous at the time, particularly in light of the fact that we were aspiring to be real warriors, tough battle-hardened SEALs, but the wisdom of this simple act has been proven to me many times over. </span> </i> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> If you make your bed every morning you will have accomplished the first task of the day. It will give you a small sense of pride, and it will encourage you to do another task and another and another. By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter. If you can’t do the little things right, you will never be able to do the big things right. </i> </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> <i> And, if by chance you have a miserable day, you will come home to a bed that is made — that you made — and a made bed gives you encouragement that tomorrow will be better. </i> </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <i> <span> So if you want to change the world, start off by making your bed.” </span> </i> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Flash forward to 2019/2020 and I started to think about this a bit more.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> When we set goals, it’s really hard for us to enjoy the journey and identify incremental progress. We refer to this as the GAP. I refer to this in a previous blog post called <b> <a href="https://prototypetraining.com/how-the-way-we-talk-can-change-the-way-we-wod/"> The way we talk can change the way we WOD </a> . </b> To give you more context, the GAP is the distance between where you are now and where you want to be. More often than not, we don’t appreciate or celebrate the incremental progress that we make along our journey and are always fixated on the destination. Think of it like a road trip with your kids: “Mom, Dad, are we there yet?!?!” </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Flashback to the speech, it motivated me to start making my bed every day. As Admiral McRaven describes in his speech, “ </span> <b> <i> if by chance you have a miserable day, you will come home to a bed that is made — that you made — and a made bed gives you encouragement that tomorrow will be better.” </i> </b> <span> My mindset and the reason why I followed his advice was if I don’t accomplish everything I want to do for the day, if I stumble upon inhibitors or toxins that might make me feel discouraged or if I don’t feel like I generally had a good day, I can always focus on that fact that I accomplished this. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Task-oriented goal: Make bed first thing in the morning </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Making my bed every morning is no longer a task-oriented goal, it’s become a habit and something I now naturally do. Earlier this year, I wanted to add more to this. That was the cold shower. <b> I talk about that in a bit more detail in a previous blog post. </b> </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Long story short, the goal was to run cold water in the shower for at least 30 seconds, every day. The first week I decided that was too easy, so I decided to do it every day. That 30 seconds turned into a minute and now most days, the cold shower is the full duration of the time. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Task-oriented goal: Cold shower. </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> The next thing I decided to do was to move. COVID-19 has a few silver linings and one of the few is that it has promoted more daily movement for a lot of people: meetings are taken on walks, people don’t want to be cooped up in their house so they get outside more and people realize that they just need a break from staring at a computer all day.  </span> </p> </div> <div data-rss-type="text"> <p> <span> <br/> </span> <span> So, my task-oriented goal was simple, average more than 10,000 steps every day of the week. I have a Garmin that tracks my movement as well as my heart rate and I believe that this extra movement and physical activity did contribute to my fat loss goal to an extent. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <b> Task-oriented goal: Move daily </b> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Even though each of these task-oriented goals are different, what they all have in common is the outcome is purely dependent on my decision to do them. There is nothing that inhibits me from accomplishing these tasks and/or making them a habit going forward. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Every day I have a few things that I can check off that I know, no matter what, I accomplished something. It might seem silly, but the power of small wins add up over time. They allow you to feel a sense of accomplishment, promote meaningful work, and create progress in your actions. Making progress has the most prominent and positive effect on motivation. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> If you find that motivation is something you struggle with, I greatly encourage you to set some small daily or weekly task-oriented goals. These can build on your bigger goals (weight loss, career change, personal development, etc) or they can be completely unrelated. I outline a few that might help you in this process: </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Just remember, accomplishing these goals comes down to a decision. </span> </p> </div> <div data-rss-type="text"> <p> <span> <br/> </span> <span> Now get after it. </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/the-value-of-daily-wins/"> The Value of Daily Wins </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 02 Aug 2020 18:02:00 GMT http://www.prototypetraining.com/the-value-of-daily-wins/utm_sourcerssutm_mediumrssutm_campaignthe-value-of-daily-wins thumbnail http://www.prototypetraining.com/leahs-story/utm_sourcerssutm_mediumrssutm_campaignleahs-story I am 9 years old. Metallica is blasting and I’m downstairs doing push-ups and squats with my dad. In between sets we are hitting the bag and I’m practicing martial arts. Little did I know this would set the tone for what I would do for the rest of my life… Yup, pushups and Metallica… The post Leah’s Story appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> <span> I am 9 years old. Metallica is blasting and I’m downstairs doing push-ups and squats with my dad. In between sets we are hitting the bag and I’m practicing martial arts. Little did I know this would set the tone for what I would do for the rest of my life… Yup, pushups and Metallica… all day, every day. Just kidding! My dad was coaching me and teaching me, but most importantly exposing me to a healthy lifestyle that would remain a common thread throughout my life! </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/pink-ranger.jpg" alt="A little girl in a pink power ranger costume is dancing in a living room" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> ( Pink Ranger at age 7, )  </span> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Growing up I continued to participate in Martial Arts earning a black-belt in Kung-fu. I absolutely loved it! I would enter competitions and upon arrival, learn that I was the only female in my division. This meant 1st place by default or entering the male division. I never wanted the trophy for sitting on the sidelines, so I always chose to compete and often walked away taking 1st or 2nd place. Any satisfaction or joy over this and my hard work was overshadowed by the complaints that followed every single time by parents who felt it was unfair that a female could enter and win the males competition. I never understood it but this was the first bias I experienced for being a woman in sport and fitness. I later quit.   </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> High school would be the place where my love for fitness and health would flourish but what I didn’t know was that it would take enduring many, many struggles to get where I am today. I will preface this by saying that sharing this story isn’t the easiest, but it has made me who I am and life has turned out to be pretty damn good.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I entered high school and made the volleyball team. I was hitting the gym for weightlifting before school and would attend volleyball practice after. I loved it and made some awesome friends! I was a setter and a Libero- which basically meant digging up deep spikes as a defense specialist. Getting stronger helped me with volleyball, so I stuck with it.  Weightlifting at school was an option but the Coach in there said the weight room was no place for a girl. So, I went to the local YMCA where I was able to lift, run, and feel free to do whatever I wanted. My parents were in the throes of divorce so the gym and friends became my escape.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Going through puberty and loving fitness, my body changed and took on a more shapely figure. I was working hard and instead of feeling proud, I was again made to feel out of place when I started getting comments made about my body. My girlfriends and I would be running the track and get all sorts of comments. It made me feel in the spotlight and I wanted out. I started internalizing the comments made by others and became extremely self-conscious of my body. One of my really good friends was in and out of the hospital for an eating disorder. While I had negative thoughts about my body and the instinct to restrict, watching my friend go through her struggles made me want to strive for strength and health.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> There are moments in life that are monumental. In just one moment your life can be altered and the path you will take for the rest of your life forever changed. This moment for me occurred at my friend’s house one evening. Her older brother was home from college and had friends over for a party. I was assaulted. Life flipped upside down at that moment and I didn’t know where to go from there. Experiencing mass amounts of confusion and shame, it would take me over a decade to tell anyone. I look back and do not quite know how I got through that period of time in my life in a healthy way. I truly believe fitness saved me along with the mindset and idea of “one foot in front of the other”, small steps each day. That and puppy love. </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/unnamed-1.jpg" alt="A woman in a hat and scarf is holding a dog in the snow" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> (All the puppy love in highschool. These dogs got me through!) </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Fitness provided a disciplined outlet that was far more powerful for me than anything else. The day after the assault occurred I put on my sneakers and went out for a run. My heart ached, my young mind was confused and everything felt dark and different. As I ran, I felt a release and an inner focus. I felt calm. I started reading everything I could get my hands on about fitness, nutrition, and psychology. I slowly increased my mileage and found relief in every run. Step by step, I worked my way up over the course of 2 years to running 20 miles and maintained strength through weightlifting. The more I learned, the more I was able to get physically stronger and my confidence and inner voice started to grow stronger too. I also started focusing more on self-defense instead of martial arts and would go on to create a self-defense program for women that I’ve taught at many colleges and organizations. </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/unnamed-4.jpg" alt="A group of people are posing for a picture in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> (Self Defense clinics) </span> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I saw how powerful health could be, and also knew how delicate and fragile it could be too. I moved to Colorado for undergrad and studied in Exercise Physiology, Abnormal Psychology, and got a certificate in Peace &amp; Conflict Resolution Studies. I had started dabbling in yoga and meditation in my senior year in high school and found myself drawn to learning about Eastern Religion and Mindfulness. This particular certificate focused on resolving peace and conflict within as a way to bring a better self to the world. This would also translate to larger-scale groups of people with the concept of non-violent or non-hostile communication and protest. I realized that our inner voice dictates our inner landscape. If you could apply these peace and non-conflict practices to two people interacting, then you should also be able to apply them to your sense of self, often your own worst critic. I applied these principles to myself and continued to heal. I then started applying these peace and conflict resolution theories to my personal training and coaching with women. Shortly after graduation, I found Crossfit which brought another element of joy and strength to my life. Ironically, my first ever CrossFit class was at Prototype back in 2014? It was awesome but I ended up signing up for a CrossFit gym in Worcester because of the commute. CrossFit created another happy place but this time with a community! </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/unnamed-2.jpg" alt="A woman is lifting a barbell over her head in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> (Working out at CrossFit CenterMass, My first CrossFit community)  </span> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I realized I didn’t want to just help women with fitness or nutrition.  I wanted to help with all aspects of health so applied to and started attending, UMASS Medical School. Guess what? I didn’t finish. I hated it. Western Medicine was far from my values and beliefs and I knew in my heart that I was in the wrong place. It is always hard to not follow through or to leave something you paid a lot of money for. Not to mention that my parents couldn’t understand why I would want to go back to being “just a trainer” instead. I realized that if I stayed I actually wasn’t following through on my life’s purpose. It took a little nudge from the universe for me to quit and reach this realization. I got an 86.9 GPA average and the necessary GPA was 87. Yup, they didn’t round up. I would have to repeat a semester or leave. I left and never looked back, but I did bring with me a lot of valuable education in anatomy and physiology in the context of disease.  I then started taking graduate courses in Nutrition to further my education.  </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/51482137_1463252397143049_2188565418208133120_n.jpg" alt="A man and a woman are standing in front of a green wall that says `` i love you so much ''." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> (The love of my life and I in Austin Texas) </span> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Back to the fitness world, I went. Time passed and I was feeling great, working in corporate fitness and I met the man of my dreams, Greg. He has been a solid rock and my best friend. If you are reading this Greg, you mean so much to me and have made some of the most difficult times so much easier!  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I went on to manage the campus gym and ran many health programs that made me fall in love with this field all over again. Life was good…Until it happened again. I was assaulted a second time in 2016. Talk about bad luck. This time I used self-defense and put an end to the situation before it escalated. While things could have been much worse, this was still traumatic and it dug up a lot of the trauma I pushed down in high school.  I was diagnosed with PTSD. </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I felt shattered once more but this time I chose to speak out. I entered a trauma program because I knew the silver lining of this was that I could learn, heal, and grow.  I reported the situation thinking it was the right thing to do and it landed me in a 2-year court process with workplace retaliation. It was hell but I had a strong support network of family and friends. I had mindfulness practices already established and my health, nutrition, and exercise were so habitual that I was able to maintain them despite the struggles I had on a daily basis. Again, fitness and wellness to the rescue.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I’m not going to lie, this was so hard. This took courage. Every. Single. Damn. day. It took facing my fears, speaking out, leaning on the community, following through, having discipline, prioritizing recovery and so much more. I took it one day, one step at a time.  I went on to speak at colleges and give self-defense seminars. I left my job and focused on my existing photography business and started another in fitness and nutrition. Within a week I had 53 clients. I knew that I never had to settle again and would never tolerate working in a community or workplace that didn’t align with my values or have my best interest in mind. Despite the odds, I faced these obstacles. I grew stronger and my love for myself grew too. I was empowered. </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/unnamed-3.jpg" alt="A group of people are posing for a picture in front of a building." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> (This photo is a STOP5k I organized in 2017 for assault and harassment.) </span> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/unnamed-5.jpg" alt="A woman is smiling in front of a large group of people" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <span> (This is the self-defense clinic and seminar at WPI) </span> </p> <p> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> This is when Mike found me! He reached out to me and asked me to come in for an interview. Not going to lie, I almost ignored his e-mail because I was cautious and heartbroken from my previous work experiences. When I realized I had already worked out at Prototype before. I figured I would give it a shot. By the way, my first class of CrossFit ever at Prototype was with Brian. He showed us how to foam roll and then what felt like moments later we were right into the Girl WOD Karen. I think I died, lol. Call me crazy but I was hooked.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> Anyways, flash forward to the interview process and Mike sent me a values form to fill out and had me identify my goals, values, etc. I had always heard companies say values were important but this was something I had never seen in practice before. My gut said lean in, go for it.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> During my time at Prototype, Mike and the Team have made me feel at home. It wasn’t until I started working at CFP that I was able to feel safe in the workplace after 2 years of retaliation. I could breathe again. The trauma program I had started long ago shifted into part two  “Survivor to Thriver” and focused on leadership in spaces of healing and growth/development. This taught me how to hold space for people experiencing trauma and also how to help them through it.  </span> </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> <span> I remember sitting in my annual review with Mike back in January and we had a conversation about leadership and hesitation. He told me he never wanted me to feel like there was a ceiling for anything I dreamt of doing. No one had ever said that to me before and it really gave me the extra nudge I needed to see the bigger picture. I cannot thank Mike enough for the endless encouragement and support to try new ideas and create our ideal career.  </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/unnamed-6.jpg" alt="A silhouette of a woman with her arms in the air" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Many of you do not know this but I graduated from the trauma program 2 weeks before COVID-hit. This program took hours every single week for the past few years so I was relieved to have more time on my hands and spent the quarantine focused on producing a holistic program for women’s fitness and health, Prototype Empowered. This program is fueled by everything I have gone through and learned and by all my female clients and their experiences. To all you ladies out there, thank you for inspiring me every day with your strength and vulnerability. I am humbled and appreciative of Mike for supporting these efforts. I am excited to help other women learn to love and understand themselves through a holistic approach to health and fitness. If you’re reading this, I hope you know that you are stronger and braver than you might think! You are capable of overcoming any obstacle put in front of you! Just remember small steps, one day at a time, one foot in front of the other.  </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/08/unnamed-7.jpg" alt="A woman in a green tank top with the word prototype on it is standing in a gym with her arms crossed." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/leahs-story/"> Leah’s Story </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sat, 01 Aug 2020 20:23:00 GMT http://www.prototypetraining.com/leahs-story/utm_sourcerssutm_mediumrssutm_campaignleahs-story thumbnail http://www.prototypetraining.com/fitness-over-50-part-2/utm_sourcerssutm_mediumrssutm_campaignfitness-over-50-part-2 My first rendition of Fitness over 50 dates back to November 2015. This blog post is one of our most popular and most highly viewed articles on the internet. You can read it here! Additionally, it’s one of our most-referenced blog posts on other websites and articles as well! Here is an example. That article The post Fitness over 50: Part 2 appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> <a href="https://prototypetraining.com/fitness-over-50/"> You can read it here! </a> </p> </div> <div data-rss-type="text"> <p> <a href="https://thriveglobal.com/stories/crossfit-in-middle-age/"> Here is an example. </a> </p> </div> <h3> 1.) Define your goals </h3> <div data-rss-type="text"> <p> <a href="https://www.youtube.com/watch?v=OXmD5mD_jH8"> InBody 270 </a> </p> </div> <h3> 2.) Start with 1-1 or Small Group Training </h3> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/07/54436616_2117041348383916_9012310184218853376_o.jpg" alt="A man and two women are posing for a picture in a park." title=""/> <span> </span> </div> <h3> 3.) Establish a Plan </h3> <div data-rss-type="text"> <p>   </p> </div> <h3> 4.) Focus on movement quality </h3> <h3> 5.) What you put in your body </h3> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/fitness-over-50-part-2/"> Fitness over 50: Part 2 </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 30 Jul 2020 18:24:00 GMT http://www.prototypetraining.com/fitness-over-50-part-2/utm_sourcerssutm_mediumrssutm_campaignfitness-over-50-part-2 thumbnail http://www.prototypetraining.com/what-is-the-female-athlete-triad/utm_sourcerssutm_mediumrssutm_campaignwhat-is-the-female-athlete-triad By: Leah Hantman Some physically active women are at risk for a group of signs and symptoms called the Female Athlete Triad.  This disorder is a combination of 3 medical conditions consisting of disordered eating, amenorrhea (lack of menstrual periods for more than 6 months due to severe restriction/overexercise), and bone weakening ( leading to The post What is the Female Athlete Triad? appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> By: Leah Hantman </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/07/Prototype-Empowered-300x300.png" alt="A logo for prototype empowered strong in mind and body" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <span> Some physically active women are at risk for a group of signs and symptoms called <b> the Female Athlete Triad </b> .  This disorder is a combination of 3 medical conditions consisting of disordered eating, amenorrhea (lack of menstrual periods for more than 6 months due to severe restriction/overexercise), and bone weakening ( leading to osteoporosis).  </span> </p> </div> <div data-rss-type="text"> <p> <span> Women who have low confidence, disordered eating, and most specifically those participating in sports or other activities that emphasize endurance or a particular physical appearance may be more prone to these problems. T </span> <span> he most common behaviors that contribute to the development of the Female Athlete Triad include cycles of food restriction and binge eating, preoccupation with weighing, measuring, calorie counting, or following a rigid, “clean” diet consisting of only the healthiest foods. </span> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/07/FemaleAthlete-Triad-300x300.png" alt="A woman sits on a box with the words be aware of the female athlete triad" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <b> Disordered Eating includes any of the following… </b> </p> </div> <div data-rss-type="text"> <p> <span> -Anorexia (unwillingness or inability to take in enough calories to maintain a health-promoting weight) </span> </p> </div> <div data-rss-type="text"> <p> <span> -Bulimia (binge eating and then purging by vomiting or using laxatives excessively) </span> </p> </div> <div data-rss-type="text"> <p> <span> -Orthorexia (an unhealthy obsession with exercise and eating healthy, beyond the point of actually being healthy) </span> </p> </div> <div data-rss-type="text"> <p> <span> -Excessive exercise accompanied by anorexia nervosa or bulimia or orthorexia </span> </p> </div> <div data-rss-type="text"> <p> <span> -Normal food intake with excessive exercise </span> </p> </div> <div data-rss-type="text"> <p> <b> The Risks? </b> </p> </div> <div data-rss-type="text"> <p> <span> Disordered eating may lead to malnutrition and an inability to perform adequately in fitness and sports, class, and life in general. A lack of calories leads to fatigue, generalized weakness, decreased ability to fight off infections, inability to think clearly, and loss of concentration. People with disordered eating are also often depressed leading to social withdrawal and a general lack of interest in what used to be important. The long term consequences are much more grave. </span> </p> </div> <div data-rss-type="text"> <p> <span> Amenorrhea is a symptom of inadequate hormonal function due to a lack of nourishment and recovery. The hormone function in the body consists of a complex and delicate system. An imbalance in one hormone may throw off the others as well as wreaking havoc on the entire neuroendocrine system and the body. Perhaps the most serious consequence of this concurrent lack of estrogen that results from amenorrhea is osteoporosis. </span> </p> </div> <div data-rss-type="text"> <p> <span> Osteoporosis includes bone loss and lack of new bone formation. As bone density decreases it can lead to fractures and other complications. Fractures may occur in the hip, spine, foot, or other sites. They can occur without visible evidence or significant injury to other tissues. Severely weak bones can lead to breaks, impaired mobility, chronic pain, stunted growth, and a lack of independence. A return to normal eating and exercise patterns may lead to a return of normal periods and prevent further bone loss. </span> <i> <span> The damage however is often irreversible if unhealthy behaviors are left unaddressed. </span> </i> </p> </div> <div data-rss-type="text"> <p> <b> <i> How could you tell if someone might have the triad? </i> </b> </p> </div> <div data-rss-type="text"> <p> <span> Some of the warning signs consist of any of the following: exercising excessively with under-recovery, exercise without a set training goal and rigid structure, food restrictions, solitary or hidden eating, binging/throwing up, depression, counting calories or macronutrient values,  decreased academic performance and absent periods. </span> </p> </div> <div data-rss-type="text"> <p> <b> <i> Prevention: The first line of Defense </i> </b> </p> </div> <div data-rss-type="text"> <p> <span> The best way to guard against the triad is to be realistic in what you expect from your body and yourself. Develop a sense of what a normal, healthy, active female body looks like. Avoid media stereotypes of the female body (media images are often airbrushed or manipulated to achieve a certain look). Choose sports that suit your individual body and interests. Decide not to risk your health for the sake of competitive success. Work with trainers and coaches that value your physical and emotional well-being rather than winning or succeeding at any cost. Recognize that you can be both healthy and successful in the athletic events of your choice and that you are beautiful as you are. </span> </p> </div> <div data-rss-type="text"> <p> <span> If you wish to work on your body image and balancing your total picture of health, reach out to </span> <a href="mailto:Leah@Crossfitprototype.com"> <span> Leah@Crossfitprototype.com </span> </a> <span> . If you suspect you or someone you love is experiencing these behaviors and conditions, reach out to your primary care doctor who can help guide you through treatment. </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/what-is-the-female-athlete-triad/"> What is the Female Athlete Triad? </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 29 Jul 2020 19:19:00 GMT http://www.prototypetraining.com/what-is-the-female-athlete-triad/utm_sourcerssutm_mediumrssutm_campaignwhat-is-the-female-athlete-triad thumbnail http://www.prototypetraining.com/story-two-brothers-two-journeys-one-destination/utm_sourcerssutm_mediumrssutm_campaignstory-two-brothers-two-journeys-one-destination The other day I was speaking with a member after getting in a much-needed workout in the afternoon at Prototype and she said to me: “Mike, you make those push-ups look so easy!” My first response to her was “Haha, thank you! Then I told her “I used to hate push-ups when I was younger, The post STORY: TWO BROTHERS, TWO JOURNEYS, ONE DESTINATION appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> The other day I was speaking with a member after getting in a much-needed workout in the afternoon at Prototype and she said to me: “Mike, you make those push-ups look so easy!” My first response to her was “Haha, thank you! Then I told her “I used to hate push-ups when I was younger, now I love them! I actually remember struggling through them when I started working out in 8th grade…” From here the conversation turned into a story. From that story stirred up a lot of emotion and to be honest, I never really thought much of it or reflected on how we got to where we are today. This member asked me to share my story. Now, I’m used to writing about your stories not my own so bear with me! </p> </div> <div data-rss-type="text"> <p> Like I mentioned above, I started working out when I was in 8th grade after I noticed one of my classmates starting to look a bit more muscular. He would flex for the girls and show off a bit (I mean when you’re in 8th grade… being strong is a huge confidence booster). I thought that was cool (writing this now I don’t know why I thought that was cool) and I really wanted to be jacked too so I started to go over to Chris’ house after school and work out. </p> </div> <div data-rss-type="text"> <p> <em> Side note: Just so everyone reading this knows when I say working out, I mean doing bicep curls, push-ups and attempting pull up’s at Chris’ house (Leg day didn’t exist).  </em> </p> </div> <div data-rss-type="text"> <p> There was no real instruction, no technique, just do what you think will get you big arms and do sets of 10. Even with that, it put me on a path that I never saw coming. </p> </div> <div data-rss-type="text"> <p> Growing up, both my brother Jon and I were overweight kids. Jon really didn’t start putting on weight until he was around 10 years old, I however was always called the “husky” one by my mom. “Oh Michael, you’re not fat you’re just husky!” (thanks for being nice Mom : ) Love you!). When you think about overweight kids you might think lazy or inactive, but the reality was that I was an athlete. I played every sport. I have been throwing a baseball since I was 3 years old, I played soccer almost my entire childhood, I played street hockey, pickup football with friends and I was always outside running around and wanting to play. You can imagine why I wanted to work out and get jacked, I really didn’t want to be the husky kid forever. </p> </div> <div data-rss-type="text"> <p> </p> <p> We actually weren’t born overweight but got chunky as we got a little older. We were cute at one point though? (Me left and Jon pictured right with our Grandma) </p> <p> </p> </div> <div data-rss-type="text"> <p> One of the pivotal moments of my overweight childhood that I can remember was when I was in 5th grade. I didn’t play soccer that season so I could sign up for our city’s pop-warner Football team. I was the overweight 5th grader who got to play on the B team and was playing with kids 3 years older than I was. I wanted to play because my cousin started playing and I always wanted to try it out, however, my cousin was a tall skinny kid who played on the lighter weight team, so we didn’t get to play together. I’ll tell you this, it was and still is one of the most challenging experiences both mentally and physically I had to endure to date. They made us run before and after practice, there were a ton of conditioning drills and the coaches yelled and screamed for you to work hard and I absolutely hated it (thinking of it, you may feel this way towards me now : ) ). </p> </div> <div data-rss-type="text"> <p> </p> <p> I think this was before 5th grade but you have Jon on the top stair, my cousin in the white shirt and me with the big red cheeks! </p> <p> </p> </div> <div data-rss-type="text"> <p> I wanted to quit so bad. I would beg my Mom not to take me to practice because I was scared to do all the running and conditioning drills. I was terrified and had serious exercise anxiety as a kid. As a matter of fact, that didn’t go away until after high school and into college. I hated to be forced to run and work hard. Being made to run was typically a punishment for something, which really made me develop a disdain for it. </p> </div> <div data-rss-type="text"> <p> <em> Side note: Freshman year of high school one of my fellow husky friends and I went to the winter track meeting because we wanted to do shot-put. When we got to the meeting the coach said, “Okay everyone, we are going to start practice with a lap around the complex. Get to it!”. My friend and I looked at each other and thought “we want to do shot put, not run” so we left. Winter track wasn’t a husky kids thing in my mind at the time.  </em> </p> </div> <div data-rss-type="text"> <p> Long season and story short, my parents didn’t let me quit. I didn’t really play much (I think I was 3rd string Defensive tackle) but I actually lost a lot of weight. I could run faster, I felt more athletic, I was more confident and I appreciated the hard work that I spent to get to that level. That was a level of growth that now reflecting on it was pivotal to my personal development. </p> </div> <div data-rss-type="text"> <p> The next year I went back to playing soccer and continued with that sport all through high school. I didn’t want to sit on the bench of a sport, I wanted to play and perform! But I still hated running. That didn’t change! I still got anxiety when I went to soccer camps because I knew they were going to wake us up to run at 6am. I hated it all through high school and to be fully transparent, I didn’t play in college because of the conditioning work. It may seem odd now, but I didn’t always like working on my weaknesses… </p> </div> <div data-rss-type="text"> <p> </p> <p> I played soccer all through high school. I made the Sun Chronicle a lot back then #GloryDays. I pulled this from the internet actually! </p> <p> </p> </div> <div data-rss-type="text"> <p> Now that you have some background on me, let me tell you about Jon and the start to his journey as it’s much different than mine was. As kids, Jon and I played all of the same sports. We were separated by 2 grades, so we never played on the same team (except 1 year of indoor soccer at the YMCA) but enjoyed the same activities. I remember as a kid Jon was always the little fast kid. He was quick, he could run faster than any of the other kids and was always smiling. He was like the energizer bunny, always moving and wanting to play. </p> </div> <div data-rss-type="text"> <p> </p> <p> Kid started hammering that chocolate early on! </p> <p> </p> </div> <div data-rss-type="text"> <p> However, that all changed when Jon was around 10 years old playing little league baseball. Jon had the misfortune of being publicly humiliated by his coach. As a kid, words can shape the perception you have of yourself and your self-confidence. Mind you, this was around the same time Jon started to put on more weight and wasn’t necessarily the fastest kid any longer.  The moment Jon decided to quit playing baseball came after he was stealing a base, got thrown out, and then the coach publicly shouted: “why did you try to steal? You’re too slow to be stealing bases!”. Jon was humiliated and his confidence as a kid clearly took a hit at a time where developing self-confidence is so important. The impact a coach can make on someone can go a long way. The direction it goes is incredibly important. </p> </div> <div data-rss-type="text"> <p> Not only did Jon stop playing baseball, Jon didn’t want to play any team sports anymore after that. The days where Jon and I were playing the same sports came to a pretty sudden and abrupt end. I will tell you; this was the pivotal moment that shaped a good part of Jon’s childhood. Sports and group activities are so important for kids and their development. They are an outlet for their energy, practicing new skills, forming friendships within multiple social circles, learning and developing basic leadership qualities and most importantly, having fun! </p> </div> <div data-rss-type="text"> <p> </p> <p> Video game and DVD phase for Jonny. I also see some axe body spray and pimple cream. Yup…teenagers. </p> <p> </p> </div> <div data-rss-type="text"> <p> What went from Jon being an overweight kid spiraled into Jon gaining a significant amount of weight. Jon was 5 feet tall, 185lbs and was 12 years old. He wasn’t leading an active lifestyle by any means. I would come home from sports games and Jon would be playing video games or watching a recently purchased DVD with his paperboy money (the kid had over 400 DVD’s at one point). He wasn’t the same kid anymore. As Jon went through middle school and High School you could see him start to go through these phases where he was trying to figure out what he enjoyed now that sports haven’t been a part of his life for some time. I remember Jon getting a skateboard and giving that a try for a brief period. Shortly after, he got a drum set and worked on his musical skills (that drum set drove everyone in the house crazy). As time passed, and as I look at it now, Jon was trying to find his purpose and his passion. But this story has a happy ending, don’t worry. </p> </div> <div data-rss-type="text"> <p> </p> <p> Jon roughly 12-13 years old. My friends and I called him Jank (Jon the tank…), some of my hold high school friends still refer to him as Jank. Doesn’t really make sense now but… you know… older brother stuff. </p> <p> </p> </div> <div data-rss-type="text"> <p> Fast forward to 2010. I recently graduated College and got a job as a personal trainer at a large fitness facility in Westborough, MA. Jon calls me up and say’s something like “Hey… I want to start working out, what do you think I should do?”. So, I send Jon a workout plan and give him some pointers. I even remember going to the gym with him back in our hometown of Attleboro to show him a few things. Some time passes by and Jon is working out regularly on his own. Jon has lost a significant amount of weight and has leaned out quite a bit. There certainly was still progress to be made but this was where Jon started to transform his body. </p> </div> <div data-rss-type="text"> <p> </p> <p> Jon is 2008 (his senior year of high school) and no mom, that’s not a cigar in his hand. </p> <p> </p> </div> <div data-rss-type="text"> <p> Hot tub Time Machine to early summer 2012, I am in the build out phase of what is now Prototype Training Systems (Home of CrossFit Prototype). I came back to Attleboro to visit my stepdad Bob as he was helping us do most of the build out and also put together some of our old boxes for box jumps. I remember this clear as day, I go inside my Mom’s house and say to Jon: “Jon, come outside with me and I want to show you a CrossFit workout”. The workout consisted of Double Unders, Box Jumps and 400m runs. We had to test the new boxes with a workout, and this was Jon’s first exposure to a CrossFit WOD. After the workout, we were both sweating and exhausted and I said to Jon, “So, what do you think?” and he loved it. Something completely different then what he has been doing and it was FUN. </p> </div> <div data-rss-type="text"> <p> </p> <p> Prototype circa 2012… who remembers the turf? And I think that’s Brian Z bench pressing in the background. Who would have thought?! </p> <p> </p> </div> <div data-rss-type="text"> <p> At this point, Jon was doing meaningful work with kids with developmental disabilities, but he didn’t see this as his future career path long term. As I was opening up the gym, I mentioned to Jon that I wanted to have a Kid’s program as a component to the gym and that I would personally develop him to be part of the gym, if he was open to it. Jon jumped at the offer and wanted to make fitness a bigger part of his life. </p> </div> <div data-rss-type="text"> <p> In order to make this work financially, Jon got a part time job as a host at Sapporo Korean BBQ (thank you Jay Chung for hiring him!). I’m not going to lie but I think Jon made a better coach and trainer than he did a host at a restaurant where he still couldn’t pronounce the titles of the meals! </p> </div> <div data-rss-type="text"> <p> </p> <p> Have to shout out my good friend Jay Chung. He was one of our first members and still is one to this day. Thank you for everything Jay! </p> <p> </p> </div> <div data-rss-type="text"> <p> After several months, Jon started coaching our Kids classes. From there he moved in with me in Westborough and started training full time at the gym. From the kid’s classes he moved on to coaching our adult classes, to doing more 1-1 personal training to eventually working as a nutrition coach at Prototype. </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/07/10-200x300.jpg" alt="A man wearing a baseball cap and a gray and green shirt with the word diff on the back" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Flash forward to 2020, Jon is one of the most tenured coaches at Prototype. He heads up Prototype Nutrition with Coach Leah, he has helped people lose 100’s of pounds, he’s changed lives, he’s married, he owns a house and he just recently got a puppy. Jon’s life has changed for the good over the past 8 years and I can’t be more proud of him! </p> </div> <div data-rss-type="text"> <p> </p> <p> Jon now has the world record for the most shirtless selfies… but I guess he earned it! </p> <p> </p> </div> <div data-rss-type="text"> <p> Since opening Prototype in 2012, my life has taken me on a long, strange trip. I’ve been involved in multiple businesses, wore a ton of hats, had a business separation, endured through COVID, got married to the love of my life, bought a house, and also recently got a puppy (#Koda). </p> </div> <div data-rss-type="text"> <p> </p> <p> My wife Erin, our dog Koda, my COVID mustache and I. One big happy family! </p> <p> </p> </div> <div data-rss-type="text"> <p> The point of this post is to tell you a story. Our story. </p> </div> <div data-rss-type="text"> <p> There are several things to learn from this journey that both Jon and I have been on at Prototype that I want to point out for you. </p> </div> <div data-rss-type="text"> <p> I didn’t find my true love for exercise until I was in college. As I mentioned, I worked out in high school and started lifting weights in 8th grade but it wasn’t until I was in college where I formed a relationship with exercise. After graduating from college and started training others, I shortly found CrossFit. Like many of you, I fell in love with something that reminded me of the sports I played and that promoted getting outside your comfort zone. I’m glad I followed that path as I have no idea where I would be on my journey if it wasn’t for making that decision! </p> </div> <div data-rss-type="text"> <p> If there is one thing you need to know about me as it relates to exercise, I’m the one that won’t skip a workout because it scares me. I embrace those uncomfortable things because I realized the more you do it, the more comfortable you feel and it’s not a weakness anymore, it’s something you can be confident in. </p> </div> <div data-rss-type="text"> <p> You can argue that the single greatest asset that you have in life is your confidence. Confidence allows you to do things, make decisions, and take action. For a kid, it’s even more important for this to grow just like a muscle would. If you’re a parent or a coach, you have a responsibility to protect your kid’s confidence and help them develop this muscle. It will pay dividends in the future. </p> </div> <div data-rss-type="text"> <p> Oh yeah, don’t ask Jon any questions about the Korean BBQ menu… </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/story-two-brothers-two-journeys-one-destination/"> STORY: TWO BROTHERS, TWO JOURNEYS, ONE DESTINATION </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 28 Jul 2020 16:29:00 GMT http://www.prototypetraining.com/story-two-brothers-two-journeys-one-destination/utm_sourcerssutm_mediumrssutm_campaignstory-two-brothers-two-journeys-one-destination thumbnail http://www.prototypetraining.com/why-every-female-should-be-weight-training/utm_sourcerssutm_mediumrssutm_campaignwhy-every-female-should-be-weight-training Weightlifting is one of the most important things a woman can do for her health. It provides many benefits from increased strength, to increased bone mineral density which makes it an important component of health across the lifespan. What many people don’t realize is just how important weightlifting is for mental health, particularly when it The post Why Every Female Should be Weight Training appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/07/IMG_0804.png" alt="A woman is lifting a barbell in a gym" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Weightlifting is one of the most important things a woman can do for her health. It provides many benefits from increased strength, to increased bone mineral density which makes it an important component of health across the lifespan. What many people don’t realize is just how important weightlifting is for mental health, particularly when it comes to body image. </p> </div> <div data-rss-type="text"> <p> Admittedly 8 out of 10 women are unhappy with their appearance but only 5% of women in the U.S will achieve the media’s ideal standard of being “thin”. This “idealized” body is often unhealthy and unattainable without drastic and severe measures.  The media images of glamorized emaciation, sex appeal and objectification smother the magazines, the billboards, the TV, the products we buy. They send the message that we need to  look like these perfect, photo-shopped, airbrushed celebrities and models or that whatever we currently have is lacking and we must do something to fix ourselves. It is a constant game of trying to prove oneself but always falling short when we chase these kinds of standards. </p> </div> <div data-rss-type="text"> <p> A combination of the sociocultural pressures and body image perceptions can be very impactful in determining exercise habits. When it comes to body image, many people have the misconception that more cardio equates to more fat loss. This leads them to believe that weightlifting will make them “thicker” or more “bulky” which simply isn’t true. When we constantly chase a physique goal, we are never truly satisfied and at the same time are sending the internal message that who we are in the current moment isn’t good enough. It perpetuates a vicious cycle that leads to worsening body image and often disordered patterns of eating and overexercising. </p> </div> <div data-rss-type="text"> <p> Studies have demonstrated that women who strength train not only build  stamina and strength but also build self efficacy and have reported improvements in health, body image, anxiety and quality of life.  The act of focusing on form, technique and performance measures makes weightlifting less of a means to an end and more of a process-oriented art. This shifts the mindset away from one of lack to one of possibility and growth. </p> </div> <div data-rss-type="text"> <p> When we get outside of our comfort zone and overcome it  leads to feeling strong, both mentally and physically which translates to other areas of our life. Weightlifting is a catalyst for many women to find body satisfaction and confidence in themselves. If you are unsure of where to get started we have amazing programs at Prototype Training Systems. </p> </div> <div data-rss-type="text"> <p> We are excited to have  <b> Prototype Empowered </b>  which offers education, fitness, and nutrition resources geared towards women’s health. We also have an amazing weightlifting program, the Prototype Barbell Club run by Head Coach Joe Black and our Personal Training Services which offer a myriad of programs geared to help participants become stronger and more confident. </p> </div> <div data-rss-type="text"> <p> If you are interested in learning more about the mind/body benefits of weightlifting and wish to get started on your own journey towards better health and body satisfaction, use the link below to book a Free No Sweat intro OR reach out to Leah by e-mail at  <a href="mailto:Leah@CrossFitprototype.com"> Leah@CrossFitprototype.com </a> and we will be happy to have a conversation to help you! </p> </div> <div data-rss-type="text"> <p> <a target="_self" href="#"> <span> Book Your Free No Sweat Intro Session Today! </span> </a> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/why-every-female-should-be-weight-training/"> Why Every Female Should be Weight Training </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sun, 26 Jul 2020 16:00:00 GMT http://www.prototypetraining.com/why-every-female-should-be-weight-training/utm_sourcerssutm_mediumrssutm_campaignwhy-every-female-should-be-weight-training thumbnail http://www.prototypetraining.com/love-letter-the-people-of-prototype/utm_sourcerssutm_mediumrssutm_campaignlove-letter-the-people-of-prototype Community is defined as a feeling of fellowship with others, as a result of sharing common attitudes, interests, and goals; having a particular characteristic in common. (Merriam-Webster.com). I like to believe that our community at Prototype is like none other. Back in 2012 when we were establishing our business and CrossFit was taking off, we had to set The post Love Letter: The People of Prototype appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> <b> <em> Community </em> </b>  is defined as a feeling of fellowship with others, as a result of sharing common attitudes, interests, and goals; having a particular characteristic in common. (Merriam-Webster.com). </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/07/Group.jpg" alt="A group of people are posing for a picture in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> I like to believe that our community at Prototype is like none other. Back in 2012 when we were establishing our business and CrossFit was taking off, we had to set a vision for Prototype. I remember sitting in the basement along with our head coach Brian Zancewicz and we all began to brainstorm what we wanted Prototype to become. </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/07/IMG_5215.jpg" alt="A collage of photos of a man , woman , and child." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The original Vision we set for Prototype was to  <em> create a culture of internally-driven individuals where the community helps foster each other’s individual fitness goals. Through premier coaching and education, a great community of healthier and happier members is forged. </em> </p> </div> <div data-rss-type="text"> <p> Since then, we have simplified our Vision and that is <em>   <b> to become the greatest relationship business ever </b> </em> . </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/07/IMG_4228.jpg" alt="A woman is lifting a barbell and a man is doing a handstand" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> We refined our vision because we believe that we have never been a gym or a fitness community for that matter, but a relationship business. If we can help people establish meaningful relationships with others and create a positive relationship with fitness, we have the recipe for a purposeful life. </p> </div> <div data-rss-type="text"> <p> Everything is based off of the relationships you have and it’s our goal to be the place where amazing things happen. </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/07/IMG_5216.jpg" alt="A collage of photos of people including a man and a woman" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> When we established this vision for Prototype, I will be honest in saying that I had no idea how to make that happen, All we knew was if we run our business based on a set of core values, treat people well and make sure when everyone leaves that they feel better than when they walked in, we are one step closer every day. </p> </div> <div data-rss-type="text"> <p> Flash forward 8 years and I believe everything we do is aligned with our vision. </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/07/IMG_5217.jpg" alt="A collage of photos of a man and a woman" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> It’s weird how those things happen sometimes. The culture of our community is based on the amazing people that make it up. I’ve asked myself over and over again, why is everyone so awesome in our community? I haven’t been able to figure it out to this day. What we do have is some responses from an old member survey that share why people continue to stay at Prototype. I have shared with you several of the responses but we would love to hear from you and what you believe! </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/07/IMG_5218.jpg" alt="A collage of people including a man and a woman giving a thumbs up" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> “great people, good workouts, good coaches” </p> </div> <div data-rss-type="text"> <p> “The community and programming are excellent and hands down better than any other affiliate I have visited.” </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/07/IMG_5220-1.jpg" alt="A collage of people including a man wearing a crossfit shirt" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> “The skilled and careful coaching and the motivating camaraderie from other members and how good my body feels from being there.” </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/07/IMG_5221-1.jpg" alt="A collage of pictures of people smiling and laughing" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> “It has a welcoming encouraging family culture – if you are there working hard then you are part of the family.” </p> </div> <div data-rss-type="text"> <p> “Love the people and the results!” </p> </div> <div data-rss-type="text"> <p> “Great, challenging workouts and a great community. Family atmosphere.” </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/07/IMG_5222-1.jpg" alt="A collage of photos of people including a man and a woman" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> “Relationships formed, continued support and push by coaches” </p> </div> <div data-rss-type="text"> <p> “The community and coaching staff is one of the main reasons. I’ve met some wonderful people and enjoy spending time at CFP…” </p> </div> <div data-rss-type="text"> <p> “Having fun. Great community feel. It’s working for me!” </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/07/IMG_5223-1.jpg" alt="A collage of people posing for a picture on a field" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> “The coaches and other members are awesome and make for a great atmosphere” </p> </div> <div data-rss-type="text"> <p> “Constantly different but enough the same so you can track yourself and see your progress. Also, need to hang out with friends!” </p> </div> <div data-rss-type="text"> <p> “coaches, programming, location, camaraderie””The supportive friendly culture” </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/07/IMG_4230-1.jpg" alt="A collage of photos of a woman , a man , a child and a bottle of peanut butter." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> “Great coaching and the community” </p> </div> <div data-rss-type="text"> <p> If you’re a member at Prototype, thank you for being part of it. It means the world to us and you are an integral part of what this community truly is. </p> </div> <div data-rss-type="text"> <p> Mike </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/love-letter-the-people-of-prototype/"> Love Letter: The People of Prototype </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Sat, 25 Jul 2020 15:58:00 GMT http://www.prototypetraining.com/love-letter-the-people-of-prototype/utm_sourcerssutm_mediumrssutm_campaignlove-letter-the-people-of-prototype thumbnail http://www.prototypetraining.com/7-reasons-why-you-need-small-group-training/utm_sourcerssutm_mediumrssutm_campaign7-reasons-why-you-need-small-group-training As we navigate our way through our “new normal” training inside a traditional gym doesn’t seem to be what people want to do right now. With limited capacity at these facilities, the strict regulations they have to abide by and to be honest, lack of motivation from the customers, people are moving away from the The post 7 Reasons Why You need small Group Training appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/07/Traci-and-friends.jpg" alt="Four women are posing for a picture in front of a white board that says prototype on it" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> As we navigate our way through our “new normal” training inside a traditional gym doesn’t seem to be what people want to do right now. With limited capacity at these facilities, the strict regulations they have to abide by and to be honest, lack of motivation from the customers, people are moving away from the traditional gym model and are moving to a more specialized approach. </p> </div> <div data-rss-type="text"> <p> What we have found at Prototype Training Systems is that roughly 50% of our members want to train indoors. However, the majority of those people want to make sure it is safe and they want to make sure the group class sizes are controlled and we can’t blame them! </p> </div> <div data-rss-type="text"> <p> That’s why we have found an incredible amount of success in our  <b> Small Group Training </b>  model. Our Small Group Training program keeps groups to 2-4 people per coach. You can also call this Semi-Private Training as it truly is! </p> </div> <div data-rss-type="text"> <p> Why  <b> Small Group Training </b>  you ask?! I highlight some of the biggest benefits below: </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> Accountability </b> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/07/Lamia-and-Kathy.jpg" alt="Two women are posing for a picture in a gym and one is wearing an american flag tank top" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The number 1 reason why people train with a personal trainer, group class or even friends is accountability. For many people, finding the motivation to workout on their own is a challenge. What we have found is that with Small Group Training you get the best of both worlds! You are held accountable to your goals by your trainer/coach and you are held accountable to attend by your group! I mean, do you really want to skip your workout with a few of your friends?! </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> Fun </b> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/07/Nicole-2048x1365-1.jpg" alt="A group of people are standing in front of a building." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Working out alone can be tough. Often times, the enjoyment you get with being around others while you all work hard, makes your training session even easier! By the way, community and banter are encouraged in your Small Group Training sessions. Remember the age-old saying “Time flies when you’re having fun!”? It’s true! Oh yeah, your workouts are always varied and different to maximize your results and keep you coming back wanting more! </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> Goal Specific </b> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/07/Callie-Smith-1.jpg" alt="A woman is standing in front of a whiteboard with a diagram on it." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Before you start any program with us at Prototype, we take you through what we call a free “No Sweat intro session”. In this 30 minute session, you sit down with a coach to discuss your goals and gain an understanding of why those goals are important to you. From here, we prescribe what program will be the best for you based on what you are looking to achieve. This model allows us to make specific recommendations for you. In the Small Group Training model, your program, and what you do is designed for your goals and is administered by your coach. This isn’t a cookie-cutter program by any means! </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> Time Efficient </b> </p> <p> </p> </div> <div data-rss-type="text"> <p> Have you ever gone to the gym and spent an hour or two just trying to figure out what to do? At Prototype, we handle all of that for you. We get you in, coach you on what to do, how to do it, and why you’re doing it so you can continue on your day. You don’t need to spend hours in the gym, actually, there is a Minimum Effective Dose (MED) to just about everything,  <a href="https://crossfitprototype.com/stopping-is-easy-starting-is-not/" target="_blank"> I talk about that a bit in this article here. </a> </p> </div> <div data-rss-type="text"> <p> You can get a great, effective, and specific for you in 30-45 minutes. That’s it! Come into your session on time, put the work in, and tackle the hardest part of your day! </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> Coaching </b> </p> <p> </p> </div> <div> <img src="https://irp.cdn-website.com/323e9536/dms3rep/multi/Staff2-2048x1585-1.jpg" alt="A group of people in green shirts are posing for a picture in a gym." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The biggest difference between a traditional gym and our facility at Prototype is that in the traditional gym model, your membership fee goes towards access to the facility </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p>   </p> </div> <div data-rss-type="text"> <p> . What we provide to you at Prototype is coaching. We have a saying “we meet you where you are, and we take you where you want to go”. Whether you’re training with us in our Small Group Training model, 1-1 Personal Training or any program for that matter, you have a coach. A coach that will hold you accountable. A coach that will be there for you. A coach that will make sure that you’re doing everything correct. </p> </div> <div data-rss-type="text"> <p> </p> <p> <b> Safety </b> </p> <p> </p> </div> <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/07/109677645_1951889068279377_5420232083890066781_o.jpg" alt="A man is doing push ups on a mat in front of a gym" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/7-reasons-why-you-need-small-group-training/"> 7 Reasons Why You need small Group Training </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 24 Jul 2020 15:50:00 GMT http://www.prototypetraining.com/7-reasons-why-you-need-small-group-training/utm_sourcerssutm_mediumrssutm_campaign7-reasons-why-you-need-small-group-training thumbnail http://www.prototypetraining.com/the-new-prototype-training-systems-and-our-affiliation-with-crossfit/utm_sourcerssutm_mediumrssutm_campaignthe-new-prototype-training-systems-and-our-affiliation-with-crossfit https://youtu.be/vEsqsDJazwQ If you didn’t know, we have been cranking away on a lot of projects around Prototype. We even renovated our space to be more efficient and cleanlier for you as we start indoor training at our facility. If you haven’t yet, watch the video below! But before you do I want to address our The post The New Prototype Training Systems and Our Affiliation with CrossFit appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> If you didn’t know, we have been cranking away on a lot of projects around Prototype. We even renovated our space to be more efficient and cleanlier for you as we start indoor training at our facility. If you haven’t yet, watch the video below! But before you do I want to address our affiliation with CrossFit. </p> </div> <div data-rss-type="text"> <p> On June 8th, 2020 I sent a letter to you all telling you how disappointed I was in the actions of former CEO and Owner of CrossFit Inc, Greg Glassman. That disappointment led us to making the decision to no longer be an affiliate of CrossFit. </p> </div> <div data-rss-type="text"> <p> This decision was incredibly challenging, however, it was also an easy decision for us to make at the same time. It was challenging because we love CrossFit. We believe that it’s the most effective training program on the planet and we believe in the community. However, the actions and directions Greg was taking the company were against our values. When you have core values, it allows you to make easy decisions when something you’re conflicted with goes against them. </p> </div> <div data-rss-type="text"> <p> This one man’s words and actions led hundreds of affiliates to separate themselves from the brand and it moved the needle in the right direction to create change. I am proud to say that we were part of that. You were part of that! </p> </div> <div data-rss-type="text"> <p> Over the next couple of days, Greg Glassman stepped down as CEO of CrossFit. As we all know, if you own a company outright and step down as CEO, you are still the owner. </p> </div> <div data-rss-type="text"> <p> This action wasn’t enough. </p> </div> <div data-rss-type="text"> <p> <a href="https://www.crossfit.com/introducing-eric-roza-incoming-owner-and-ceo-of-crossfit-inc" target="_blank"> A couple of weeks went by and there was an announcement that Greg had sold CrossFit Inc to Eric Roza, an affiliate owner and entrepreneur. </a> </p> </div> <div data-rss-type="text"> <p> In the following days, Eric held a live YouTube interview with Dave Castro (Director of Training; interim CEO at CrossFit) to get to know the community. I was able to tune into that and it was encouraging hearing the things Eric had to say and his vision for CrossFit. </p> </div> <div data-rss-type="text"> <p> Shortly after, Eric has begun to make some major changes to CrossFit.  <a href="https://www.businessinsider.com/crossfit-major-changes-since-former-ceo-stepped-down-2020-7" target="_blank"> Those big changes are outlined in the article attached here. </a> </p> </div> <div data-rss-type="text"> <p> The reality is, Eric has shown the characteristics of a great leader, something that wasn’t prevalent while Greg was there. He has ignited a new spark in the CrossFit community. He is taking action on making change. And he is someone I can follow. </p> </div> <div data-rss-type="text"> <p> With these changes and where we believe CrossFit is heading, we believe we are more aligned than ever. </p> </div> <div data-rss-type="text"> <p> That is why I wanted to announce to all of you that we will remain an affiliate of CrossFit. Our facility will continue it’s rebranding to  <b> Prototype Training Systems (Home of CrossFit Prototype) </b>  as per our communication. We believe that Prototype is much more than a CrossFit affiliate. To be candid, we believe that for several years what we have provided for the local community extends beyond CrossFit classes. Our model is prescriptive. We don’t believe in a one size fits all approach. We offer so much more than CrossFit and we will continue to build on our vision of creating the greatest relationship business. </p> </div> <div data-rss-type="text"> <p> It’s important to me to be transparent with you and to let you know where Prototype is going. I can’t thank you enough for being on this journey with us, it truly means the world to me. </p> </div> <div data-rss-type="text"> <p> If you have any questions or concerns, please let me know. Feel free to email me and if you are interested in any of our programs or starting back up at Prototype, we will welcome you back with open arms! </p> </div> <div data-rss-type="text"> <p> I appreciate you. </p> </div> <div data-rss-type="text"> <p> Mike </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/the-new-prototype-training-systems-and-our-affiliation-with-crossfit/"> The New Prototype Training Systems and Our Affiliation with CrossFit </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 22 Jul 2020 15:43:00 GMT http://www.prototypetraining.com/the-new-prototype-training-systems-and-our-affiliation-with-crossfit/utm_sourcerssutm_mediumrssutm_campaignthe-new-prototype-training-systems-and-our-affiliation-with-crossfit http://www.prototypetraining.com/member-spotlight-olivia-hardwood/utm_sourcerssutm_mediumrssutm_campaignmember-spotlight-olivia-hardwood If you don’t know Olivia (Liv) Harwood, then you probably aren’t an early morning person at Prototype! Liv has been one of the few college athletes at Prototype that train with us before the crack of dawn. Prior to COVID, she was at the gym at 6 am almost every day! In addition, Liv is The post Member Spotlight: Olivia Hardwood appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/07/FullSizeRender-3.jpeg" alt="A woman is standing next to a brick wall holding a dog." title=""/> <span> </span> </div> <div data-rss-type="text"> <p> If you don’t know Olivia (Liv) Harwood, then you probably aren’t an early morning person at Prototype! Liv has been one of the few college athletes at Prototype that train with us before the crack of dawn. Prior to COVID, she was at the gym at 6 am almost every day! </p> </div> <div data-rss-type="text"> <p> In addition, Liv is one of the longest-tenured members at Prototype and has been training with Coach Mike since 2011… over 9 years! She started training at the age of 13 is now 22 years old. A recent graduate of Bates College, Liv played Women’s Lacrosse and continued to train at Prototype when she was on breaks from school. I still remember getting texts from her on her way home: “Hey Mike! Is it ok if I work out with you and my parents tomorrow morning?! Thankkkssssssss”. </p> </div> <div data-rss-type="text"> <p> Liv has put in the work and has seen some AMAZING results! </p> </div> <div data-rss-type="text"> <p> Just in the past few months since being back from school, Liv has dialed in her nutrition and has increased her training here at Prototype. She does virtual personal training sessions 2-3 times a week with her mom, Sally (who just turned 60!) and dad, Brent at 7am with Coach Mike as well as doing 3-4 group classes per week. </p> </div> <div data-rss-type="text"> <p> She spends her weekends on the cape crushing golf balls and working on her tan before she starts her career in the real world! </p> </div> <div data-rss-type="text"> <p> Liv has gone from 164lbs and now is at her lowest ever at 142lbs! Her body fat percentage is down and her strength is way up! As a matter of fact, she had a PR of 9 strict unbroken pull-ups on Tuesday which is INCREDIBLE! </p> </div> <div data-rss-type="text"> <p> Liv even gets to buy new Lululemon workout leggings as a result of all of her hard work! How great is that?! </p> </div> <div data-rss-type="text"> <p> I can’t say enough how proud I am of the progress Liv has made. I recently told her that many people during these times have gone in the opposite direction. Meanwhile, Liv has dedicated her time and effort to her health and fitness and is easily in the best shape of her life. Great job Liv, you’re awesome and your hard work does not go unnoticed!!!! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/member-spotlight-olivia-hardwood/"> Member Spotlight: Olivia Hardwood </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Wed, 22 Jul 2020 15:41:00 GMT http://www.prototypetraining.com/member-spotlight-olivia-hardwood/utm_sourcerssutm_mediumrssutm_campaignmember-spotlight-olivia-hardwood thumbnail http://www.prototypetraining.com/how-to-take-the-rust-off-your-kettlebell/utm_sourcerssutm_mediumrssutm_campaignhow-to-take-the-rust-off-your-kettlebell Did you just purchase a barbell since COVID-19 hit? Have you had a barbell and have been using it for your at-home workouts? Regardless of the circumstance, bar maintenance is important to keep your $150-$1000+ investment in good standing order. Check out the video below that we created to show you how to get the The post How to Take the Rust off Your Kettlebell appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> Did you just purchase a barbell since COVID-19 hit? Have you had a barbell and have been using it for your at-home workouts? </p> </div> <div data-rss-type="text"> <p> Regardless of the circumstance, bar maintenance is important to keep your $150-$1000+ investment in good standing order. Check out the video below that we created to show you how to get the rust off your barbell or any piece of fitness equipment for that matter! In addition, we have some links for you if you need any of these things! </p> </div> <div data-rss-type="text"> <p> <a href="https://www.northerntool.com/shop/tools/product_200408313_200408313?cm_mmc=Google-pla&amp;utm_source=Google_PLA&amp;utm_medium=Power%20Tools%20%3E%20Drills%20%2B%20Accessories%20%3E%20Corded%20Drills&amp;utm_campaign=Milwaukee&amp;utm_content=153463&amp;gclid=EAIaIQobChMIzfGR8eHe6gIVkZOzCh1R3wsvEAQYASABEgKGj_D_BwE" target="_blank"> Need a Drill? Click here </a> </p> </div> <div data-rss-type="text"> <p> <a href="https://www.amazon.com/Stainless-Steel-Brushes-Wheel-0-13mm/dp/B07K8DXDDR/ref=asc_df_B07K8DXDDR/?tag=hyprod-20&amp;linkCode=df0&amp;hvadid=385124930314&amp;hvpos=&amp;hvnetw=g&amp;hvrand=10981938216147910424&amp;hvpone=&amp;hvptwo=&amp;hvqmt=&amp;hvdev=c&amp;hvdvcmdl=&amp;hvlocint=&amp;hvlocphy=1018344&amp;hvtargid=pla-827827538116&amp;psc=1&amp;language=en_US&amp;tag=&amp;ref=&amp;adgrpid=80210700684&amp;hvpone=&amp;hvptwo=&amp;hvadid=385124930314&amp;hvpos=&amp;hvnetw=g&amp;hvrand=10981938216147910424&amp;hvqmt=&amp;hvdev=c&amp;hvdvcmdl=&amp;hvlocint=&amp;hvlocphy=1018344&amp;hvtargid=pla-827827538116" target="_blank"> Need a wire brush drill bit? Click here </a> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/how-to-take-the-rust-off-your-kettlebell/"> How to Take the Rust off Your Kettlebell </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 21 Jul 2020 15:40:00 GMT http://www.prototypetraining.com/how-to-take-the-rust-off-your-kettlebell/utm_sourcerssutm_mediumrssutm_campaignhow-to-take-the-rust-off-your-kettlebell http://www.prototypetraining.com/why-you-keep-getting-sore/utm_sourcerssutm_mediumrssutm_campaignwhy-you-keep-getting-sore By: Mike Collette (Owner of Prototype Training Systems) A member asked me in an email: "How do you determine when it’s too many days per week aka overtraining? Sometimes I feel like it’s helpful to come in really sore and get things moving and other times I do that and I feel completely drained...not sure The post Why you keep getting sore appeared first on Prototype Training Systems. <div> <img src="https://crossfitprototype.com/wp-content/uploads/2020/07/79779048_2607266132694766_4429032419517005824_n.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> By: Mike Collette (Owner of Prototype Training Systems) </p> </div> <div data-rss-type="text"> <p> A member asked me in an email: </p> </div> <div data-rss-type="text"> <p> <em> “How do you determine when it’s too many days per week aka overtraining? Sometimes I feel like it’s helpful to come in really sore and get things moving and other times I do that and I feel completely drained…not sure if it’s age-related but lately I’m having a hard time telling the difference between good soreness and overtraining…” </em> </p> </div> <div data-rss-type="text"> <p> <br/> This is such a good question and something we get asked quite a bit at Prototype so as part of my 30 Days of content challenge, I wanted to address this! </p> </div> <div data-rss-type="text"> <p> I used to think that being sore was the only way to tell if you got an effective workout or not. Remember the phrase back in high school, “no pain, no gain!”? That certainly applies to the concept that if you workout, you should be sore afterward. But the question I want to propose to you is if you workout and you’re not sore, was it a good workout? </p> </div> <div data-rss-type="text"> <p> <br/> <b> There are a 5 major things I want to here: </b> </p> </div> <div data-rss-type="text"> <p> <br/> 1.) What is soreness? What is DOMS? </p> </div> <div data-rss-type="text"> <p> 2.) The SAID Principle </p> </div> <div data-rss-type="text"> <p> 3.) Repetitive Strain </p> </div> <div data-rss-type="text"> <p> 4.) Rest </p> </div> <div data-rss-type="text"> <p> 5.) Additional factors </p> </div> <div data-rss-type="text"> <p> <br/> To give you some context into what soreness is, <b> it’s ultimately a response your body gives you that your muscles have broken down and you have done something it hasn’t accommodated to. </b> After we exercise, we can create microscopic tears/damage to our soft tissue. That damage can potentially cause soreness. Typically, after you work out or the days following, that soreness is referred to as <b> DOMS </b> (Delayed Onset Muscle Soreness). DOMS can last a day or two or even up to 5 depending on the level of stress you put on your body! </p> </div> <div data-rss-type="text"> <p> <br/> There is more than stress/strain that goes into soreness as well. It ultimately comes down to the <b> SAID principle </b> which stands for Specific Adaptation to Imposed Demands. The SAID principle, simply put, is that your body adapts to the stress that you put on it. So the more repetitive, consistent stress you put on your body, your body is resilient enough to adapt to it, not giving you the same response gradually. </p> </div> <div data-rss-type="text"> <p> The easiest way to think of this is running. If you run 1 mile at the same pace every day, it might be hard the first few times and you may be sore the first few times. However, over time your body will be used to it. But if you turn up the speed, add in hills or change your tempo, doing something your body may not be used to, it can feel differently. <br/> </p> </div> <div data-rss-type="text"> <p> Another example of how soreness works is a personal one. I workout 5 days per week and do some pretty intense training at Prototype. I lift weights, run, jump, sprint, jog… basically movements that would enhance my athletic capability. But I can go play 3 hours of basketball and the next day I may not be able to walk because I’m so sore. Did I look like LeBron James out on the court? Probably not. Did I work and do something that my body isn’t used to? Definitely. Am I sore? You bet. Why? BECAUSE I NEVER PLAY BASKETBALL! </p> </div> <div data-rss-type="text"> <p> <br/> A better example that you may be able to relate to is if you do 100 Wall ball shots (everyone’s nemesis!) your body may or may not be sore the next day. You will most likely be sore if you do 100 wall ball shots in a row. You may not be as sore if you do 10 sets of 10 wall ball shots with :20-:30 seconds rest between each set. You may even feel completely fine the next day! The same total volume, same exercise, and heck, the 10×10 may take you just as long to do 100 wall ball shots without resting!  </p> </div> <div data-rss-type="text"> <p> <br/> The concept here is the repetitive strain without rest. Rest ultimately is what allows your body to recover (that’s why sleep is so important!). <br/> These workouts, even though they’re the same, the strain is different. Your body responds differently to volume. If you’re not used to doing 50 wall ball shots in a row without rest, your body hasn’t accommodated to that type of stimulus and it may respond with some more than normal soreness. </p> </div> <div data-rss-type="text"> <p> <br/> So how do you know what is good soreness and when you may need to rest more? I hate these responses but ultimately the answer is, it depends. Being sore is a response, not necessarily a bad thing. However, if your body is constantly aching, fatigued, tired and chronically in pain then something else may be going on. The concept of “overtraining” gets thrown around a lot with chronic soreness and overuse.  </p> </div> <div data-rss-type="text"> <p> <br/> Overtraining is essentially a physiological state caused by an excess accumulation of physical, psychological, emotional, environmental, and chemical stress. The good news is you’re probably not overtraining. In fact, it’s really hard to over train. There are Olympic athletes that train 20+ hours a week and don’t overtrain. If you’re training 4-6 hours per week you’re more than likely totally fine, just focus on your sleep and recovery! </p> </div> <div data-rss-type="text"> <p> <br/> What may be the issue is how you’re recovering from your training sessions and as a result, you’re overtaxing yourself. Some additional factors that relate to increases in soreness from your workouts outside of sleep and rest are: </p> </div> <div data-rss-type="text"> <p> <br/> 1.) Hydration-Dehydration </p> </div> <div data-rss-type="text"> <p> 2.) Nutrition </p> </div> <div data-rss-type="text"> <p> 3.) Additional stressors </p> </div> <div data-rss-type="text"> <p> <br/> So you need to ask yourself a few questions:  </p> </div> <div data-rss-type="text"> <p> <br/> Are you giving your body the TLC it deserves after those 1 hour intense training sessions/workouts?  </p> </div> <div data-rss-type="text"> <p> <br/> Are you getting 7-8 hours of sleep a night? </p> </div> <div data-rss-type="text"> <p> <br/> Are you eating enough food throughout the day? How about your protein intake? </p> </div> <div data-rss-type="text"> <p> <br/> Are you drinking enough water throughout the day? Especially on the hot ones! </p> </div> <div data-rss-type="text"> <p> <br/> Are you doing a lot of unstructured physical activity that is causing more strain than you realize on your body? </p> </div> <div data-rss-type="text"> <p> <br/> Are you drinking too much alcohol? THIS PLAYS A MAJOR ROLE IN SORENESS! <br/> Those are a lot of questions, but outside of the actual training session, there are additional factors that you need to consider. </p> </div> <div data-rss-type="text"> <p> <br/> <b> <em> Looking to improve your recovery? Talk to one of your coaches today to get the best prescription for you with a free goal review session. We are here to help and serve you the best we can, just ask! Use the link below to talk with a coach today! </em> </b> </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/why-you-keep-getting-sore/"> Why you keep getting sore </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 20 Jul 2020 13:54:00 GMT http://www.prototypetraining.com/why-you-keep-getting-sore/utm_sourcerssutm_mediumrssutm_campaignwhy-you-keep-getting-sore thumbnail http://www.prototypetraining.com/5-best-exercises-to-enhance-your-grip-strength/utm_sourcerssutm_mediumrssutm_campaign5-best-exercises-to-enhance-your-grip-strength This blog is brought to you by guest blogger, fellow Prototyper, and Physical Therapist, Martha Theirl! Martha is a doctor of Physical Therapy and the owner of Q4 Physical Therapy Trying to get a grip on your grip? Here are 5 ways you can strengthen your arms and hands. Isometrics Boring? Only if you’re doing The post 5 Ways To Enhance Your Grip Strength appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> <em> This blog is brought to you by guest blogger, fellow Prototyper, and Physical Therapist, Martha Theirl! Martha is a doctor of Physical Therapy and the owner of Q4 Physical Therapy </em> </p> </div> <div data-rss-type="text"> <p> Trying to get a grip on your grip? </p> </div> <div data-rss-type="text"> <p> Here are 5 ways you can strengthen your arms and hands. </p> </div> <div data-rss-type="text"> <p> <em> Isometrics </em> </p> </div> <div data-rss-type="text"> <p> Boring? Only if you’re doing it wrong. Isometric (or static holds) help to build endurance and are an integral part of rehabilitation for tendons. Aim for 4×30-45s holds, but start at 5-15s and build up. You can squeeze a ball, hammer handle, counter top, or barbell! Submaximal but firm holding pressure here.  </p> </div> <div data-rss-type="text"> <p> <em> Work the Forearm Muscles </em> </p> </div> <div data-rss-type="text"> <p> While there are a lot of muscles in the hand, many of the muscles that control the hand and wrist are up in the forearm and go all the way to the elbow. Think of tennis or golf elbow. All of the gripping in these sports uses muscles in the forearm.  </p> </div> <div data-rss-type="text"> <p> I like to take an object, a hammer or mallet work well, and place your forearm on the table next to you. With a firm grip, turn the object in your hand (see the video!) trying to keep your elbow steady. </p> </div> <div data-rss-type="text"> <p> <em> Wrist Curls </em> </p> </div> <div data-rss-type="text"> <p> Another way to work the forearm muscles is to use a weight- a light dumbbell will work well!) to do some wrist flexion and extension curls. This works both grip endurance and forearm strength.  </p> </div> <div data-rss-type="text"> <p> <em> Dynamic Movements </em> </p> </div> <div data-rss-type="text"> <p> We always want the muscles we’re working on to be resilient both statically and dynamically. Using a chop is a great way to add in some dynamic motion. Kettlebell swings are also great for this! </p> </div> <div data-rss-type="text"> <p> <em> On the Bar Work </em> </p> </div> <div data-rss-type="text"> <p> If you’re doing gymnastics, weightlifting, or crossfit work, adding in some time hanging from a bar is a great way to build strength in the entire body, not just the wrist! Active holds, scapular pull ups, and beat swings are great for working your strength under body weight. In this video Mike and are discussing a scapular pull up for shoulder work, but it’s also great for grip work! </p> </div> <div data-rss-type="text"> <p> Working on your grip strength can help you feel more confident and strong. If you have questions, feel free to get in touch with me! As always, this article is meant to be educational content and not medical advice. Please consult your medical professional before starting an exercise program or for individualized guidance. </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/5-best-exercises-to-enhance-your-grip-strength/"> 5 Ways To Enhance Your Grip Strength </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 09 Jul 2020 22:16:00 GMT http://www.prototypetraining.com/5-best-exercises-to-enhance-your-grip-strength/utm_sourcerssutm_mediumrssutm_campaign5-best-exercises-to-enhance-your-grip-strength http://www.prototypetraining.com/5-ways-to-train-around-an-injury/utm_sourcerssutm_mediumrssutm_campaign5-ways-to-train-around-an-injury Check out these 5 ways to train around an injury By: Dr. Martha Theirl, Physical Therapist and Owner of Q4 Physical Therapy Injuries happen, no matter how hard we try to avoid them. Maybe it was during a workout, reaching for something, getting out of the car, or wrestling with the kids. Now you’re achy, The post 5 Ways to Train Around an Injury appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> Check out these 5 ways to train around an injury </p> </div> <div data-rss-type="text"> <p> By: Dr. Martha Theirl, Physical Therapist and Owner of Q4 Physical Therapy </p> </div> <div data-rss-type="text"> <p> Injuries happen, no matter how hard we try to avoid them. Maybe it was during a workout, reaching for something, getting out of the car, or wrestling with the kids. Now you’re achy, sore, maybe a bit painful and you’re not sure what to do or if you should continue to go to the gym. </p> </div> <div data-rss-type="text"> <p> When injury happens, there’s many ways you can be prepared and continue to train around it. It’s a rare day when I tell someone to stop training entirely; and the research is clear that training while injured is likely <em> helpful </em> in the rehabilitation process. Here are 5 things to think about when trying to train around an injury. </p> </div> <div data-rss-type="text"> <p> *As a disclaimer, if you’re having pain or think you may be injured, it’s best to talk to a licensed health professional to get to the root cause and make sure your recovery is smooth. We can help you plan things out and make sure nothing more serious is going on. The following is for education only and not meant to diagnose or treat your specific injury. </p> </div> <div data-rss-type="text"> <p> By decreasing the weight, we decrease the total amount of work we are performing. This can be especially helpful if you’re feeling a tweak under a heavy load but not under light loads. Once you find a weight that is comfortable and pain free, you can work up gradually to your normal weights. </p> </div> <div data-rss-type="text"> <p> Feeling some knee pain with a full squat or single leg squat? Try doing a squat to a target such as a bench, box, or med ball. By making your range of motion smaller, it may alleviate knee pain. Once you find the cause of the knee pain, perhaps decreased range of motion at the ankle, or difficulty of the hip to control the knee, you can gradually increase the range again. </p> </div> <div data-rss-type="text"> <p> Having pain in your shoulder while doing a barbell push press? How does a dumb bell push press feel? The barbell forces our shoulders into a specific range of motion, where the dumb bells allow the shoulder to be more mobile. Or maybe you’re having pain with landing during a box jump. Try a lower box, or switch to a single leg squat to a bench. </p> </div> <div data-rss-type="text"> <p> When training around an injury, it gives us an opportunity to check in with our bodies general health and well being. Maybe work has been particularly stressful or the kids have to be in approximately one million places all at once. Maybe the dog is taking up too much space in your bed! (Anyone else?… Just me?) Taking a step back to look at our sleep hygiene (more on this next month!) of trying to get 7-9hrs per night, or checking in with your fueling can help the healing process tremendously.  </p> </div> <div data-rss-type="text"> <p> Often the gym is where we go to feel better and de-stress. Just because you’re injured doesn’t mean you can’t still do great work. Having a few work arounds and ways to modify gives you the freedom to continue to exercise while recovering.  </p> </div> <div data-rss-type="text"> <p> ___ </p> </div> <div data-rss-type="text"> <p> <em> About the Author: Martha is a Doctor of Physical Therapy and owner of Q4 Physical Therapy, a mobile concierge practice that creates a personalized plan putting your goals at the front. She’s an avid CrossFitter, lacrosse lover, and always on the hunt for new music. If you have a question for the PT corner, or to schedule an appointment, please email martha@q4pt!  </em> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/5-ways-to-train-around-an-injury/"> 5 Ways to Train Around an Injury </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 07 Jul 2020 21:46:00 GMT http://www.prototypetraining.com/5-ways-to-train-around-an-injury/utm_sourcerssutm_mediumrssutm_campaign5-ways-to-train-around-an-injury thumbnail http://www.prototypetraining.com/we-will-be-reopening-soon-a-letter-from-prototype/utm_sourcerssutm_mediumrssutm_campaignwe-will-be-reopening-soon-a-letter-from-prototype We wanted to inform you that the state of Massachusetts has moved into Phase 3 of the reopening plan starting Monday! As this is big news, we want to keep you updated on where Prototype is and our plan to reopen. What are we doing and what have we been doing? In Phase 2.2 we The post We will be reopening soon: A letter from Prototype appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> We wanted to inform you that the state of Massachusetts has moved into Phase 3 of the reopening plan starting Monday! As this is big news, we want to keep you updated on where Prototype is and our plan to reopen. </p> </div> <div data-rss-type="text"> <p> <b> What are we doing and what have we been doing? </b> </p> </div> <div data-rss-type="text"> <p> In Phase 2.2 we were allowed to start private 1:1 and 1:2 training. This has gone very well! We have seen more and more of our 1-1 clients come back into Prototype. With that said, we have and we will continue to offer virtual and outdoor training for those not comfortable coming into the facility quite yet. Our priority is always to keep everyone safe and to respect others. </p> </div> <div data-rss-type="text"> <p> As indoor 1:1 and 1:2 training has commenced, we have be offering our group classes outdoors at Prototype. These classes have expanded to class caps of 15 members, with strict sanitation and distancing protocols. In addition, as of this coming week we have outdoor classes offered Monday-Friday from 5:30am to 5:30pm. </p> </div> <div data-rss-type="text"> <p> It’s always important to us to help as many people as we can, while keeping both our members and staff safe. </p> </div> <div data-rss-type="text"> <p> <b> So what’s up with Phase 3? </b> </p> </div> <div data-rss-type="text"> <p> Phase 3 will allow us to operate indoor classes at 40% occupancy.  We need to see what our official operating capacity for the facility will be, but by our estimate it will be around 25-30 people in the facility at a time based on our 7,000 sq/ft. The plan as of now is to continue with our 15 person class cap when we launch indoors as we have been doing with our outdoor classes. </p> </div> <div data-rss-type="text"> <p> We are waiting for the more lengthy press release with the standards on the actual operations and we are hoping that like the outdoor classes if we keep distance between each other, not sharing equipment, and sterilize we can workout without masks on but for now the standard is masks are required. </p> </div> <div data-rss-type="text"> <p> We most likely will NOT start indoor classes this Monday July 6th but the following week (Week of the 13th). This will give all of us more time to prepare lauching the classes properly and getting the facility prepared. We will continue to offer our outdoor classes everyday of the week (M-F) and make a safe transition. </p> </div> <div data-rss-type="text"> <p> *If you need quick updates we regularly post in the Prototype Facebook Group first before sending out an email.* </p> </div> <div data-rss-type="text"> <p> Once we have all our procedures documented and all updates from Gov Baker, we will announce the official start of inside group classes and a return to indoor group workouts. </p> </div> <div data-rss-type="text"> <p> If you are a former member and would like to start group training with us again please email us directly, <b> click this link to book a complimentary No Sweat Intro session </b> or just shoot us a text so we can reactivate your account. We are happy to welcome you all back with open arms! </p> </div> <div data-rss-type="text"> <p> <b> REMINDER: </b> </p> </div> <div data-rss-type="text"> <p> If you have traveled out of the Massachusetts/New England area the 14 day quarantine is still in effect for you. Please do not come to group classes and join us on Zoom for 2 weeks. </p> </div> <div data-rss-type="text"> <p> <a href="http://go.sparkpostmail.com/f/a/ssakDfHfMo0lUpK5Flvz1A~~/AAIpMwA~/RgRg4ZxkP0RgaHR0cHM6Ly93d3cubWFzcy5nb3YvaW5mby1kZXRhaWxzL3RyYXZlbC1pbmZvcm1hdGlvbi1yZWxhdGVkLXRvLWNvdmlkLTE5I3RyYXZlbC10by1tYXNzYWNodXNldHRzVwNzcGNCCgArZBf_XqWdzIhSGm1pa2VAY3Jvc3NmaXRwcm90b3R5cGUuY29tWAQAAEFD" target="_blank"> Please check the guidelines here </a> </p> </div> <div data-rss-type="text"> <p> Lastly, to all of our members, it’s important to us to get feedback and gain insight into your comfort level for training indoors at Prototype. Please click the survey link below to let us know your thoughts. This will help us refine our schedule and get a better understanding for where your comfort lies. </p> </div> <div data-rss-type="text"> <p> Thank you all so much for your patience and loyalty to Prototype. It means the world to us. </p> </div> <div data-rss-type="text"> <p> Be well and we look forward to seeing you all very soon! </p> </div> <div data-rss-type="text"> <p> Mike and Team </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/we-will-be-reopening-soon-a-letter-from-prototype/"> We will be reopening soon: A letter from Prototype </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Fri, 03 Jul 2020 15:12:00 GMT http://www.prototypetraining.com/we-will-be-reopening-soon-a-letter-from-prototype/utm_sourcerssutm_mediumrssutm_campaignwe-will-be-reopening-soon-a-letter-from-prototype http://www.prototypetraining.com/your-new-gym-what-does-it-look-like/utm_sourcerssutm_mediumrssutm_campaignyour-new-gym-what-does-it-look-like After this current pandemic, many people are finding themselves in one of four situations; You have concerns about returning to your previous gym due to safety concerns.You haven’t been exercising and this pandemic has shown you how important it is to start to make your health and fitness a priority.You've been exercising differently than you The post Your new gym: What does it look like? appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> After this current pandemic, many people are finding themselves in one of four situations; </p> </div> <div> <img src="https://crossfitprototype.com/wp-content/uploads/2020/06/comrawpixel428156.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> I’ve owned my gym since 2012 and have been in the personal training and coaching field for over 10 years. There’s a lot of different gyms out there. I’m going to do my best to explain the 3 most common options there are with the intent of helping you gain insight into the upsides and downsides. </p> </div> <div data-rss-type="text"> <p> Don’t worry, this isn’t going to be me telling you why our gym is the best and everyone should go there. It’s not for everyone, nor do we want everyone. </p> </div> <div data-rss-type="text"> <p> Here are 3 types of gym options/memberships; </p> </div> <div data-rss-type="text"> <p> The biggest complaint I hear from people that leave these kinds of places is the classes are too large or there is not enough individual attention towards the member’s needs and goals. Getting started at these facilities is a relatively simple process and once you’ve joined, you can start jumping into classes immediately. </p> </div> <div data-rss-type="text"> <p> The main surprise here, in my opinion, is that short of selling their branded supplements, most of these places do not offer any kind of individualized nutrition coaching program. </p> </div> <div data-rss-type="text"> <p> All in all, these kinds of gyms are super popular and do a good job motivating people to make a change. </p> </div> <div data-rss-type="text"> <p> At these facilities (like ours), memberships usually start with a conversation. We need to start with a conversation to learn the client’s needs and goals first. From that discussion, we prescribe options for the best way to reach their goals. This may include one on one personal training, individualized nutrition coaching and/or some group classes. </p> </div> <div data-rss-type="text"> <p> If injuries are a concern, or the client is recovering from a surgery, membership options may include treatment with a doctor or massage therapist. </p> </div> <div data-rss-type="text"> <p> The benefits of a set up like this, is that it allows the client to work with a team, so that the professionals can discuss potential pitfalls and keep open communication to best meet the needs of the individual client. Most clients appreciate the ability to have much of their healthcare needs under one roof and convenient for them in regards to travel. </p> </div> <div data-rss-type="text"> <p> Facilities like these would likely have monthly rates starting at approximately $150 and going up to $1000+ if they include personal training, nutrition, or other programs. For some, this just doesn’t fit into their budget however, for those that need it, the recommendation for what is best for that individual will still be transparent. </p> </div> <div data-rss-type="text"> <p> Depending on the individual and their specific needs, each of these 3 options can be beneficial. The truth is that none of these options work if you cannot show up consistently. The best facilities in the world, with all the top professionals and equipment, don’t matter if you’re not willing to show up. </p> </div> <div data-rss-type="text"> <p> So what does your gym look like when you return? Are you changing things up? Are you going to go back to your new routine? Let me know, happy to help further! </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/your-new-gym-what-does-it-look-like/"> Your new gym: What does it look like? </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 11 Jun 2020 16:22:00 GMT http://www.prototypetraining.com/your-new-gym-what-does-it-look-like/utm_sourcerssutm_mediumrssutm_campaignyour-new-gym-what-does-it-look-like thumbnail http://www.prototypetraining.com/a-letter-from-mike-why-we-will-no-longer-be-a-crossfit-affiliate/utm_sourcerssutm_mediumrssutm_campaigna-letter-from-mike-why-we-will-no-longer-be-a-crossfit-affiliate If you didn't see our posts on social media and our messaging in our member's only group, I wanted to inform you that we will no longer be an affiliate of CrossFit Inc. It’s saddening to hear the news and the recent events surrounding CrossFit and its founder Greg Glassman. (link attached) We are extremely disappointed The post A letter from Mike: Why we will no longer be a CrossFit affiliate. appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> If you didn’t see our posts on social media and our messaging in our member’s only group, I wanted to inform you that  <b> we will no longer be an affiliate of CrossFit Inc. </b> </p> </div> <div> <img src="https://crossfitprototype.com/wp-content/uploads/2020/06/102614028_10101316417306415_3617226727875072833_n.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> <br/> <a href="https://www.forbes.com/sites/isabeltogoh/2020/06/08/reebok-and-athletes-cut-ties-with-crossfit-over-founder-greg-glassmans-george-floyd-tweet/#2f0db1dd4c83" target="_blank"> It’s saddening to hear the news and the recent events surrounding CrossFit and its founder Greg Glassman. (link attached) </a> </p> </div> <div data-rss-type="text"> <p> We are extremely disappointed and I am essentially at a loss of words over his actions, or I should say lack of. In a time where we should be coming closer together it’s unfortunate that this individuals actions are making that more difficult. </p> </div> <div data-rss-type="text"> <p> <br/> Prior to today,  <em> I believed that CrossFit stood for inclusivity and fought against injustice. </em>  However, that just doesn’t seem to be the case. </p> </div> <div data-rss-type="text"> <p> <br/> Greg founded CrossFit which is a methodology and a movement that has unequivocally redefined fitness as it is today. CrossFit has provided coaches and trainers an opportunity to be entrepreneurs just as it has helped millions of people find a love for exercise. </p> </div> <div data-rss-type="text"> <p> <br/> The reality is, Greg may be the founder of CrossFit however, the individual communities, entities, and the people within the community is what makes it so special. There have been major brands, individual CrossFit Games athletes and well-known CrossFit affiliates that have spoken out against Greg‘s action and I not only commend them I agree with them. </p> </div> <div data-rss-type="text"> <p> <br/> The Prototype community has become something special since the eight years of its inception and we will not let one person‘s actions define what our community is. I will say this, our community is and always will be an inclusive environment for any and everyone regardless of race, ethnicity, religion, sex or anything for that matter.  </p> </div> <div data-rss-type="text"> <p> <br/> Our community was built on values and we have always communicated that we are a values driven business.  </p> </div> <div data-rss-type="text"> <p> <br/> To that end and due to Greg’s statements and CrossFit HQ’s actions, the CrossFit brand values are not aligned with ours. CrossFit Prototype will no longer be an affiliate of CrossFit. Our community and what we stand for is bigger than the brand. </p> </div> <div data-rss-type="text"> <p> <br/> Prototype will always be Prototype regardless if we are an affiliate of CrossFit or not. </p> </div> <div data-rss-type="text"> <p> If you have any questions or concerns, please feel free to email me. I will get back to you as soon as possible. </p> </div> <div data-rss-type="text"> <p> #BlackLivesMatter </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/a-letter-from-mike-why-we-will-no-longer-be-a-crossfit-affiliate/"> A letter from Mike: Why we will no longer be a CrossFit affiliate. </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 08 Jun 2020 23:45:00 GMT http://www.prototypetraining.com/a-letter-from-mike-why-we-will-no-longer-be-a-crossfit-affiliate/utm_sourcerssutm_mediumrssutm_campaigna-letter-from-mike-why-we-will-no-longer-be-a-crossfit-affiliate thumbnail http://www.prototypetraining.com/prototype-of-the-month-gerry-and-shana-dorion/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-gerry-and-shana-dorion 1. Share your CrossFit Prototype experience and fitness journey: Gerry – My CrossFit experience started back in January 2020 when I realized my old workout regimen wasn’t working for me anymore and Shana was loving her first few months at CFP.  At this point, I had only been into lifting and just general gym stuff The post Prototype of the Month: Gerry and Shana Doiron appeared first on Prototype Training Systems. <div> <img src="https://crossfitprototype.com/wp-content/uploads/2020/06/image1-769x1024.jpeg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> 1. <b> Share your CrossFit Prototype experience and fitness journey: </b> </p> </div> <div data-rss-type="text"> <p> <b> Gerry – </b> My CrossFit experience started back in January 2020 when I realized my old workout regimen wasn’t working for me anymore and Shana was loving her first few months at CFP.  At this point, I had only been into lifting and just general gym stuff over the past 22 years. I think everything was really becoming stale it wasn’t supporting how I wanted to feel or perform when snowboarding at my advancing age.  What I’ve learned at CFP in that short time has become refreshing, reinvigorating, and it has given me a world of inspiration as it comes to spicing up some of my older routines as well as doing some of the virtual programming during this quarantine.    </p> </div> <div data-rss-type="text"> <p> <b> Shana </b> – I met Jon and Leah at a fair in Westborough Commons last fall.  That was at a time where Gerry and I had a gym membership at a local gym but were only going once a week and I needed additional motivation to get healthier and fit.  I have always enjoyed group fitness classes and after talking to Jon and Leah I thought CrossFit would be a good fit.  What I didn’t realize going into it was that CrossFit wasn’t just throwing weights around, but was strength and endurance based.  Since day one, I love that I can go to the gym or do a zoom workout and for an hour I tune everything else out in the world and concentrate on myself.  I also worked with Jon on Prototype Nutrition and learned a lot about making healthy choices and understanding what my body needs to get stronger and healthier. </p> </div> <div data-rss-type="text"> <p> <b> 2. What is your favorite part about being at CFP?  </b> </p> </div> <div data-rss-type="text"> <p> <b> Gerry- </b> It’s definitely the people.  From the coaches to the members; it’s made fitness fun for me again.  Also, the quality of the coaching has been tremendous.  I like the constant real time feedback on form and technique as well as the inspiration for new moves that I would’ve never thought of adding to a routine.    </p> </div> <div data-rss-type="text"> <p> <b> Shana-  </b> I really can’t pick one favorite thing about CFP! Although I only started in November 2019, I feel like I have been part of the community for a lot longer.  Our kids LOVE going to the gym and playing on the back mat with their gym buddies.  I think it is so important for kids to see their parents having healthy habits and exercising which makes them want to do the same and CFP has definitely helped with that!  All of the coaches at CFP have been so supportive of our fitness journey and are always friendly and willing to answer questions or provide additional instructions on the various movements I am still trying to figure out.  We love joining the CFP virtual happy hours and getting to know other members of CFP better.  Coach Leah has also been an amazing Coach and friend during the COVID shut down – a definite highlight every day is looking forward to the noon Thrive class and weekly Endure class! </p> </div> <div data-rss-type="text"> <p> 3.  <b> What are your hobbies and activities? </b> </p> </div> <div data-rss-type="text"> <p> <b> Gerry- </b> Snowboarding, learning to play the bass, always finding and exploring new music.    </p> </div> <div data-rss-type="text"> <p> <b> Shana- </b> Dancing, arts and crafts, watching Netflix, endless walks around Target and HomeGoods, and the beach! </p> </div> <div data-rss-type="text"> <p> 4. <b>  How has (if it has) CFP helped you outside the gym (in sports etc)?  </b> </p> </div> <div data-rss-type="text"> <p> <b> Gerry- </b> Early results in regards to snowboarding were definitely positive.  By the time early March came around I could definitely feel more power in my riding.  Unfortunately the season got cut short so we’ll have to revisit this question next January! </p> </div> <div data-rss-type="text"> <p> <b> Shana- </b> My job entails sitting at a computer all day, so I am definitely a lot more conscious of getting up and moving more often.  I have more energy since I have joined CFP so I can chase faster after my little monsters! </p> </div> <div data-rss-type="text"> <p> 5.  <b> What are you continuing fitness goals to this point? </b>   </p> </div> <div data-rss-type="text"> <p> <b> Gerry- </b> Slim down a bit and be ready for snowfall.  The past few years of parenting and finishing plates of food have caught up to me and my waistline; just looking to nip that in the bud and gradually incorporate more healthy habits into the mix.  </p> </div> <div data-rss-type="text"> <p> <b> Shana- </b> COVID definitely put a dent in my “get healthy and fit” plan so I want to continue exercising as much as I can while continuing to incorporate what I learned from Prototype Nutrition into my daily life.  I have been doing Thrive classes 4-5 days a week and mobility so now I need to work on getting stronger and eventually getting a pull up and handstand push up! </p> </div> <div data-rss-type="text"> <p> 6. <b> What is your favorite quote?  </b> </p> </div> <div data-rss-type="text"> <p> <b> Gerry- </b>  “Don’t grow up, it’s a trap!” </p> </div> <div data-rss-type="text"> <p> <b> Shana- </b> “Shoot for the moon, even if you miss you will land among the stars.” </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/prototype-of-the-month-gerry-and-shana-dorion/"> Prototype of the Month: Gerry and Shana Doiron </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 04 Jun 2020 18:14:00 GMT http://www.prototypetraining.com/prototype-of-the-month-gerry-and-shana-dorion/utm_sourcerssutm_mediumrssutm_campaignprototype-of-the-month-gerry-and-shana-dorion thumbnail http://www.prototypetraining.com/should-your-kids-start-weight-training/utm_sourcerssutm_mediumrssutm_campaignshould-your-kids-start-weight-training Prototype Barbell Coach, Joe Black discusses the myths around weight training for kids By: Coach Joe Black Have you ever heard statements or concerns like these:  “Lifting weights will stunt your child’s growth” or “kids shouldn’t lift weights because they will get injured.” In today’s post, I want to dispel these myths.  Growth plates in The post Should your kids start weight training? appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> <b> Prototype Barbell Coach, Joe Black discusses the myths around weight training for kids </b> </p> </div> <div data-rss-type="text"> <p> By: Coach Joe Black </p> </div> <div> <img src="https://crossfitprototype.com/wp-content/uploads/2020/06/unnamed.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> Have you ever heard statements or concerns like these:  </p> </div> <div data-rss-type="text"> <p> <b> “Lifting weights will stunt your child’s growth” or “kids shouldn’t lift weights because they will get injured.” </b> </p> </div> <div data-rss-type="text"> <p> In today’s post, I want to dispel these myths.  </p> </div> <div data-rss-type="text"> <p> Growth plates in bones allow the bone to lengthen as a child grows. This is controlled by a hormonal process in the brain, a normal part of puberty, which can not be affected by resistance training (unless a child had improper supervision which resulted in a broken bone). Injuries are primarily attributed to inappropriate weight selection, poor technique, or lack of adult supervision, all of which can be prevented working with a qualified fitness professional. </p> </div> <div data-rss-type="text"> <p> Over the last decade-plus, healthcare and fitness professional groups alike have endorsed and provided evidence-based support for supervised, well-structured resistance training programs for kids. These include organizations such as the <b> American Academy of Pediatrics, the American College of Sports Medicine, the American Orthopaedic Society for Sports Medicine, and the National Strength and Conditioning Association. </b> </p> </div> <div data-rss-type="text"> <p> Resistance training has numerous benefits for kids. Within the realm of sports performance, it is going to help them become stronger, powerful, faster, and, most importantly, greatly reduce the risk of sports-related injuries. Their strength, speed, and power improvements can better prepare them to learn complex movements, master sports tactics, and withstand the demands of training and competition.  </p> </div> <div data-rss-type="text"> <p> Outside of sports, the impact of resistance training is equally positive. Resistance training can help improve body composition, lower body fat, strengthen bone, promote high self-esteem, reduce depression, stress and anxiety, and increase neuromuscular coordination. In addition to these benefits, by engaging in resistance training at a young age, kids are setting the foundation and building healthy habits that will help them later in life. </p> </div> <div data-rss-type="text"> <p> When is it appropriate for kids to start resistance training? Kids can start resistance training when they are 7 or 8 years old or when they show the ability to follow directions and have adequate balance and coordination. It is recommended that kids workout 2-3 times per week under the supervision of a fitness professional who places a high value on full-body, multi-joint exercises done with submaximal loads emphasizing correct form and technique. </p> </div> <div data-rss-type="text"> <p> There is no better time than now to get your kids and teens involved in exercise. From our Kids Classes to our Youth Barbell Club and our Teen Sports Performance to 1-on-1 and small-group training, we have the right fit to help your kid flourish!  </p> </div> <div data-rss-type="text"> <p> If you would like your son or daughter to join on of our programs or have any questions, please reach out to joe@crossfitprototype.com </p> </div> <div data-rss-type="text"> <p> <b> About Coach Joe Black: </b> </p> </div> <div data-rss-type="text"> <p> <em> Joe is dedicated to helping his athletes and clients reach their strength &amp; conditioning goals through evidence-based coaching and practices. His holistic approach to coaching helps individuals improve their mind, body, and spirit.  </em> </p> </div> <div data-rss-type="text"> <p> <em> Joe is the head coach of Prototype Barbell Club, one of the biggest competitive weightlifting teams in New England, and has coached youth and adult athletes at the national level. He also coaches our Sports Performance program, helping athletes inside the gym so they can elevate their play on the court and field.  </em> </p> </div> <div data-rss-type="text"> <p> <em> He is a Level 2 USA Weightlifting Coach, a CrossFit Level 2 Trainer and is currently preparing for his Certificate of Strength &amp; Conditioning Specialist (CSCS) through the National Strength &amp; Conditioning Association. </em> </p> </div> <div data-rss-type="text"> <p> <b> Sources: </b> </p> </div> <div data-rss-type="text"> <p> Strength Training in Children and Adolescents, Sports Health, May 2009 <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445252/"> https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445252/ </a> </p> </div> <div data-rss-type="text"> <p> Youth Strength Training, Science for Sport, February 2018 <a href="https://www.scienceforsport.com/youth-strength-training/"> https://www.scienceforsport.com/youth-strength-training/ </a> </p> </div> <div data-rss-type="text"> <p> Is Strength Training Safe for Children, Renaissance Periodization, February 2018 <a href="https://renaissanceperiodization.com/expert-advice/strength-training-safe-children"> https://renaissanceperiodization.com/expert-advice/strength-training-safe-children </a> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/should-your-kids-start-weight-training/"> Should your kids start weight training? </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 04 Jun 2020 12:57:00 GMT http://www.prototypetraining.com/should-your-kids-start-weight-training/utm_sourcerssutm_mediumrssutm_campaignshould-your-kids-start-weight-training thumbnail http://www.prototypetraining.com/returning-to-the-gym-post-covid-19/utm_sourcerssutm_mediumrssutm_campaignreturning-to-the-gym-post-covid-19 The Re-opening is Coming. Are You Ready? By: Martha Theirl, Doctor of Physical Therapy Today's blog post comes from one of CrossFit Prototypes very own, Martha Theirl. Martha is a Doctor of Physical Therapy and owner of Q4 Physical Therapy out of Westborough, MA. Martha see's patients currently via Telehealth and prior to COVID, works The post Returning to the gym: Post COVID-19 appeared first on Prototype Training Systems. <h2> The Re-opening is Coming. Are You Ready? </h2> <div data-rss-type="text"> <p> By: Martha Theirl, Doctor of Physical Therapy </p> </div> <div data-rss-type="text"> <p> <em> Today’s blog post comes from one of CrossFit Prototypes very own, Martha Theirl. Martha is a Doctor of Physical Therapy and owner of Q4 Physical Therapy out of Westborough, MA. Martha see’s patients currently via Telehealth and prior to COVID, works with patients inside CrossFit Prototype. Enjoy! </em> </p> </div> <div data-rss-type="text"> <p> If you’re like me, you have limited equipment at home. I have a barbell from the 1970s (what does it weigh? Not a clue ) some miscellaneous plates that maybe get me to 95lbs, some dumbbells, and I was able to borrow a 35lb kettlebell from CrossFit Prototype before they closed. I haven’t hung from a rig or lifted heavy since March 17, 2020. I’ve been regularly participating in my box’s virtual programming 3-4 days per week as well as running a 5k each week. Is it the same? Of course not, but at least it’s something. </p> </div> <div data-rss-type="text"> <p> With the opening of gyms rolling out, there are a lot of questions surrounding how to come back safely and smoothly. Even with a full home gym setup, it’s hard to push yourself alone like you’d push in the gym. </p> </div> <div data-rss-type="text"> <p> We are all, in effect, slightly de-conditioned. Here are some tips to ensure your return goes smoothly. </p> </div> <div data-rss-type="text"> <p> <em> <b> *As a disclaimer- none of the following is meant to be personal medical advice. This is meant as training and educational purposes only. I have not evaluated your specific needs. Please consult your medical professional prior to starting any new activity for specific guidance. Are you looking for guidance? Schedule with me <a href="https://pteverywhere.com/PtE/q4pt/bookingonline"> here </a> . </b> </em> </p> </div> <h3> THE FLOOR </h3> <div data-rss-type="text"> <p> In return to sport, there’s a concept called floor to ceiling¹- or where the athlete is at this moment (floor), and where they need to be to fully return to their sport (ceiling). Think of the stay at home order as an offseason: and you’re starting on the ground floor. You took some time off from intense training, and now you’re ready to return- but how do we do that without causing injury? </p> </div> <div data-rss-type="text"> <p> It may be tempting to immediately check your new 1 rep max or just pick up where you left off. <b> Resist the temptation </b> . Your body isn’t used to moving heavy weight and requires an adjustment period. The recommendation here is to use your old 1 rep max (or usual lifting weight) and scale down to 50% for the first 2-5 weeks. Then build at appropriate intervals (10-20% per week) as long as no problems arise. </p> </div> <h3> MOVE AT YOUR OWN PACE </h3> <div data-rss-type="text"> <p> During the subsequent 5 weeks, check in with yourself.  </p> </div> <div data-rss-type="text"> <p> How are you feeling?  </p> </div> <div data-rss-type="text"> <p> Are you recovering well? </p> </div> <div data-rss-type="text"> <p> How are your fueling habits? </p> </div> <div data-rss-type="text"> <p> How are you sleeping? </p> </div> <div data-rss-type="text"> <p> Are you sore all the time?  </p> </div> <div data-rss-type="text"> <p> Do you have any pain? </p> </div> <div data-rss-type="text"> <p> <em> Everyone moves at their own pace. </em> If you had an injury leading up to your time off, how is that feeling now that you’re training again? Is it starting to flare up or is it no longer an issue? Those with chronic injuries may need to move slower than those without. If you’re adding too much too fast, you may start to experience new aches or pains. Pay attention to these and see medical assistance to keep them from getting worse. We discuss ways to train around injury <a href="https://www.q4pt.com/new-blog/train-around-injury"> here </a> , but it’s necessary to contact your health professional to get a personalized plan. </p> </div> <div data-rss-type="text"> <p> As a general recommendation- muscle soreness should not last over 24-48hrs and should not be interfering with your daily life, such as sitting on the toilet or getting dressed. If you’re constantly sore, try taking an extra rest day or keeping your weight the same (Or lighter!) for a week or two to let your body recover optimally. This is important for the long term success of your training.  </p> </div> <div data-rss-type="text"> <p> <b> If training loads are increased too rapidly, you are at increased risk of injury.²  </b> </p> </div> <div data-rss-type="text"> <p> This is usually considered in a week by week training load, though can be applied to all types of scenarios. One person may find that 20% per week increases are appropriate, while another finds that a 10% increase is sufficient.  </p> </div> <h3> CAN YOU BUY TIME? </h3> <div data-rss-type="text"> <p> If you continued doing some workouts at home then you might have shortened some of the time needed to return safely to your prior lifting or training volume. You’ve kept some fitness and especially if you had some dumb bells, a weight vest, or a barbell you have kept some tolerance to external load. The same overall rules apply as above, but you may be able to progress your weight earlier than a 5 week re-introduction. </p> </div> <div data-rss-type="text"> <p> Don’t forget about your grip! We know that not heavily gripping things causes your hands to lose some strength and tolerance (just think how small your calluses have gotten!). Remember this during your gymnastics work for any time spent swinging or hanging. This applies to kettlebell swings also. Lowering the overall volume for the first month and gradually increasing is your best bet to be successful in your training. </p> </div> <div data-rss-type="text"> <p> Let’s say you see programming that has a 30 minute AMRAP of 30 box jumps, 30 toes to bar, and 30 deadlifts. Scaling that workout to half the volume, half the time, or half the weight is a great idea during the first month back. Crossfit is usually programmed for the strongest person in the gym, and everyone else is meant to scale down appropriately.  </p> </div> <h3> BACK AND FEELING STRONGER THAN EVER- REACHING THE CEILING </h3> <div data-rss-type="text"> <p> Initially decreasing your weight and intensity allows your body to rebuild tolerance and mitigate injury as you’re heading back to in person gym work. Rebuilding at the right pace for you may take a little longer in the beginning, but will leave you feeling stronger and ready to tackle the next workout. By attending to your rest and recovery, food intake, and overall training volume and intensity you can feel confident you have a plan to return to the gym with resilience.  </p> </div> <div data-rss-type="text"> <p> If this feels overwhelming, let us help you form a plan tailored to your specific needs. We believe in modification not elimination. <a href="https://pteverywhere.com/PtE/q4pt/bookingonline"> Schedule </a> your free 20 minute consultation with performance physical therapist Martha to get started today! </p> </div> <div data-rss-type="text"> <p> We are also hosting a live webinar in mid-June to fully explore how to return safely. Use the link below to register and to join us! *limited to 30 participants* </p> </div> <div data-rss-type="text"> <p> Be Resilient to the Finish </p> </div> <div data-rss-type="text"> <p> References: </p> </div> <div data-rss-type="text"> <p> 2. Gabbett TJ. Debunking the myths about training load, injury and performance: empirical evidence, hot topics and recommendations for practitioners. <em> Br J Sports Med </em> 2020;54(1): 58.DOI:10.1136/bjsports-2018-099784 </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/returning-to-the-gym-post-covid-19/"> Returning to the gym: Post COVID-19 </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 02 Jun 2020 15:32:00 GMT http://www.prototypetraining.com/returning-to-the-gym-post-covid-19/utm_sourcerssutm_mediumrssutm_campaignreturning-to-the-gym-post-covid-19 http://www.prototypetraining.com/virtual-memorial-day-murph/utm_sourcerssutm_mediumrssutm_campaignvirtual-memorial-day-murph How you will conquer "Murph" from your home! Monday May 25th, 2020, CrossFit Prototype and Upper Cape CrossFit will be bringing our communities together for Memorial Day Murph. For those of you who are new to CrossFit, for the past 7 years on Memorial Day we have honored Michael "Murph" Murphy who gave the ultimate The post Virtual Memorial Day "Murph" appeared first on Prototype Training Systems. <h2> How you will conquer “Murph” from your home! </h2> <div data-rss-type="text"> <p> </p> </div> <div> <img src="https://crossfitprototype.com/wp-content/uploads/2020/05/FullSizeRender-14-1024x859.jpeg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> </p> </div> <h2> The Workout </h2> <div data-rss-type="text"> <p> </p> </div> <div> <img src="https://crossfitprototype.com/wp-content/uploads/2020/05/Murph.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> As I mentioned, “Murph” is a test of both your physical and mental endurance. We refer to the runs as the ‘bread” and the Pull ups/Push Up/Air Squats as the “meat” in this workout. </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> Lt. Murphy was an avid adherent of  <a href="http://en.wikipedia.org/wiki/CrossFit"> CrossFit </a> , and after his death one of his favorite workouts was named after him. The workout, which he referred to as ‘Body Armor,’ is now called ‘Murph.’ While wearing a 20 lbs weighted vest (substitute for body armor), you would complete: </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> 1 mile run followed by 100 pull-ups, 200 push-ups, and 300 squats, followed by another mile; done for time and partitioned as you may need to. </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> There are a few effective strategies to do this workout which I outline below if you are going to do the workout as prescribed. If you aren’t (which is ok!) we also have alternative movement options as well as volume recommendations. </p> </div> <div data-rss-type="text"> <p> The intent with this workout is that you should be working for anywhere between 30-60+ minutes. Based on the volume and movement modifications, we can still accomplish this! </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> <u> <b> Strategies </b> : </u> </p> </div> <div data-rss-type="text"> <p> <b> Strategy 1: </b> </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> 1 mile run </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> 20 rounds of: </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> 5 Pull ups/10 Push Ups/15 Air Squats </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> 1 mile run </p> </div> <div data-rss-type="text"> <p> *Pro’s: Consistent plan that you can manage pace and keep track of easily. </p> </div> <div data-rss-type="text"> <p> *Con’s: Might induce more upper body fatigue. </p> </div> <div data-rss-type="text"> <p> <b> Strategy 2: </b> </p> </div> <div data-rss-type="text"> <p> 1 mile run </p> </div> <div data-rss-type="text"> <p> 20 rounds of: </p> </div> <div data-rss-type="text"> <p> 5 push ups </p> </div> <div data-rss-type="text"> <p> 5 pull ups </p> </div> <div data-rss-type="text"> <p> 5 push ups </p> </div> <div data-rss-type="text"> <p> 15 air squats </p> </div> <div data-rss-type="text"> <p> 1 mile run </p> </div> <div data-rss-type="text"> <p> *Pro’s: less local fatigue on the shoulders with the push up’s which can allow you to continue to move. </p> </div> <div data-rss-type="text"> <p> *Con’s: More transition time back and forth and getting off the floor. </p> </div> <div data-rss-type="text"> <p>   <b> Strategy 3: </b> </p> </div> <div data-rss-type="text"> <p> 1 mile run </p> </div> <div data-rss-type="text"> <p> 10 rounds of: </p> </div> <div data-rss-type="text"> <p> 10 Pull ups </p> </div> <div data-rss-type="text"> <p> 20 Push ups </p> </div> <div data-rss-type="text"> <p> 30 Air Squats </p> </div> <div data-rss-type="text"> <p> 1 mile run </p> </div> <div data-rss-type="text"> <p> *Pro’s: If you have the muscular endurance to go unbroken on these, you will be able to manage the pace faster. This is good for the bodyweight ninjas out there! </p> </div> <div data-rss-type="text"> <p> *Con’s: A lot of repetitive volume which will cause local fatigue and slow you down. I wouldn’t recommend this to someone who struggles with push ups/pull ups. </p> </div> <div data-rss-type="text"> <p> <b> Strategy 4: (really not a strategy) </b> </p> </div> <div data-rss-type="text"> <p> 1 mile run </p> </div> <div data-rss-type="text"> <p> 100 Pull ups </p> </div> <div data-rss-type="text"> <p> 200 Push ups </p> </div> <div data-rss-type="text"> <p> 300 Air Squats </p> </div> <div data-rss-type="text"> <p> 1 mile run </p> </div> <div data-rss-type="text"> <p> *unpartitioned </p> </div> <div data-rss-type="text"> <p> *Pro’s: If you have done “Murph” numerous times as Rx and have been able to do it in the sub 40 minute range, completing it unpartitioned makes it a completely different workout. Something for you to try but not to look for a PR. </p> </div> <div data-rss-type="text"> <p> *Con’s: Do not do this if you do not have the work capacity to do it. </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> <b> <u> Alternative Options: </u> </b> </p> </div> <div data-rss-type="text"> <p> We will always have alternative options for people to be able to complete any workout. The goal of this workout is to push yourself and to honor those who have given the ultimate sacrifice. However, if you are in pain, have limitations or lack of resources/equipment, we still want you to participate. We have outlined options for you to be able to accomplish this below. </p> </div> <div data-rss-type="text"> <p> <b> <br/> </b> <em> <b> Pull up Modification: </b> (you can’t do them OR you don’t have a pull up bar) </em> </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> -Jumping Pull ups (100) </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> -Inverted rows (100) </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> -Renegade rows (100 arm; use a moderate weight) </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> -Barbell or dumbbell bent-over rows (100 total; use a moderate weight)-Sit-ups (100) </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> <i> <b> Push-up Modification: </b> </i> </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> -Incline push-ups (200) </p> </div> <div data-rss-type="text"> <p> -Push-ups from knees (200) </p> </div> <div data-rss-type="text"> <p> -Mountain Climbers (100 each side) </p> </div> <div data-rss-type="text"> <p> -Shoulder taps (100 each shoulder) </p> </div> <div data-rss-type="text"> <p> <i> <b> Air Squat Modification: </b> </i> </p> </div> <div data-rss-type="text"> <p> -Squat to box (modify based on movement capacity; 300 reps) </p> </div> <div data-rss-type="text"> <p> <b> <i> Running: (can’t run or pain when running) </i> </b> </p> </div> <div data-rss-type="text"> <p> -Rowing (200m row is what we modify it to) </p> </div> <div data-rss-type="text"> <p> -Biking (Assault bike, we typically give a time domain and intensity level; most people don’t choose this option : ) ) </p> </div> <div data-rss-type="text"> <p> <b> <u> Alternate options (volume-based): </u> </b> – </p> </div> <div data-rss-type="text"> <p> -Full bread; half meat </p> </div> <div data-rss-type="text"> <p> 1 mile run/ 50 pull ups/100 push ups/150 air squats/ 1 mile run </p> </div> <div data-rss-type="text"> <p> -Half bread; full meat </p> </div> <div data-rss-type="text"> <p> 800m run/ 100 pull ups/200 push ups/300 air squats/800m run </p> </div> <div data-rss-type="text"> <p> -Half and half (Half Murph) </p> </div> <div data-rss-type="text"> <p> -800m run/50 pull ups/100 push ups/150 air squats/800m run </p> </div> <div data-rss-type="text"> <p> <b> <i> Shoulder Pressing/overhead issues (can’t do pull-ups or push-ups): </i> </b> </p> </div> <div data-rss-type="text"> <p> 1-mile run (or half or alternative running movement) </p> </div> <div data-rss-type="text"> <p> 100 Renegade rows (no DB’s? 100/100 shoulder taps) </p> </div> <div data-rss-type="text"> <p> 200 sit-ups </p> </div> <div data-rss-type="text"> <p> 300 Air Squats </p> </div> <div data-rss-type="text"> <p> 1-mile run (or half or alternative running movement) </p> </div> <div data-rss-type="text"> <p> <b> <i> Pull-Up-Less Murph: </i> </b> (bodyweight only option that would be a much higher metabolic demand) </p> </div> <div data-rss-type="text"> <p> 1-mile run </p> </div> <div data-rss-type="text"> <p> 100 burpees </p> </div> <div data-rss-type="text"> <p> 200 push-ups </p> </div> <div data-rss-type="text"> <p> 300 Air Squats </p> </div> <div data-rss-type="text"> <p> 1-mile run </p> </div> <div data-rss-type="text"> <p> We hope this helps and provides insight into the meaning of “Murph” and how you can complete this workout with alternative options! </p> </div> <div data-rss-type="text"> <p> We will see you soon! </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/virtual-memorial-day-murph/"> Virtual Memorial Day "Murph" </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 21 May 2020 15:34:00 GMT http://www.prototypetraining.com/virtual-memorial-day-murph/utm_sourcerssutm_mediumrssutm_campaignvirtual-memorial-day-murph thumbnail http://www.prototypetraining.com/how-has-your-fitness-been-during-quarantine/utm_sourcerssutm_mediumrssutm_campaignhow-has-your-fitness-been-during-quarantine Oh yeah, we have #PPE for our members! Over the past couple of months (since the stay at home order was put in place) we have been having A LOT of conversations with not only our members but people in general about exercise and wellness during these times. What we have found may come at The post How has your Fitness been during Quarantine? appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> Over the past couple of months (since the stay at home order was put in place) we have been having A LOT of conversations with not only our members but people in general about exercise and wellness during these times. </p> </div> <div data-rss-type="text"> <p> What we have found may come at no surprise, but there are two common themes around people’s personal fitness right now: </p> </div> <div data-rss-type="text"> <p> <b> 1.) People have MORE time to exercise and are taking full advantage of it! </b> </p> </div> <div data-rss-type="text"> <p> What a better way to relieve stress, clear your mind, and get out of the house than to go outside for a run or bike ride?! How about a bodyweight circuit that requires no equipment?! </p> </div> <div data-rss-type="text"> <p> You can sleep in a bit more, roll out of bed and start your workout. Think about it, the commute to the gym has gone away. For many people, the convenience of virtual classes has been a game-changer for their schedule. They are exercising more than they ever had because they have the time to do it! </p> </div> <div data-rss-type="text"> <p> In addition, as the weather gets warmer that means more UNSTRUCTURED physical activity (UPA for short). What is UPA you ask? It’s basically all the movement you do without really considering it to be exercise. Like walking up and down the stairs, doing yard work, picking your kids up and running around the yard with them. This activity can burn A LOT of energy (calories) and we aren’t even thinking about it. </p> </div> <div data-rss-type="text"> <p> On the other hand, this #QuarantineLife hasn’t necessarily meant more physical activity and exercise for everyone. </p> </div> <div data-rss-type="text"> <p> <b> 2.) People have STOPPED exercising or it’s become almost non-existent. </b> </p> </div> <div data-rss-type="text"> <p> Despite what I mentioned above, there are a great deal of people whose lives have been upended in a BIG WAY! </p> </div> <div data-rss-type="text"> <p> Their job has drastically changed where they are constantly on virtual calls all day. On top of that, they have become homeschool teachers for their kids. In addition, their routines have just gone to the wayside and these people need structure to their day, which right now things are pretty unstructured (not UPA!). </p> </div> <div data-rss-type="text"> <p> Even though we might theoretically have more time (which is great!) it doesn’t necessarily mean you can take advantage of it. And even with more time and more exercise doesn’t mean you are still crushing your #FitnessGoals. </p> </div> <div data-rss-type="text"> <p> Furthermore, there are some people that are just not motivated to do anything (is this you?). They once had the accountability of showing up to the gym but they haven’t got into the virtual fitness routines. They have been binging #TigerKing and #TheLastDance for the past few weeks and can’t get out of their own way. If this is you, you are not alone. </p> </div> <div data-rss-type="text"> <p> So what can you do? </p> </div> <div data-rss-type="text"> <p> If you are in camp #1, awesome. You already nailed down the exercise component and you’re crushing it! </p> </div> <div data-rss-type="text"> <p> So how about the nutrition component? </p> </div> <div data-rss-type="text"> <p> How about your sleep? </p> </div> <div data-rss-type="text"> <p> How has your hydration been? </p> </div> <div data-rss-type="text"> <p> Have you given thought to improving your mindfullness? </p> </div> <div data-rss-type="text"> <p> There is always something to focus on that can potentially be the bottleneck to your results. Let’s figure out what that is and let’s crush it! The reality is ALL OF THESE THINGS drive results, not just one of them! </p> </div> <div data-rss-type="text"> <p> So start by identifying what that is and start small. It may require you to call a friend and get an accountability partner to keep you on track. Start a 21 Day Challenge to help you build the habits you want to build! Just focus on one area and grow from there! </p> </div> <div data-rss-type="text"> <p> If you are in camp #2 we need to focus on things YOU CAN CONTROL. Based on your current schedule right now (if that is the obstacle), maybe set your alarm a little earlier and get your exercise in before the day starts. This seems like a no brainer but it’s the ACTION that makes the difference. </p> </div> <div data-rss-type="text"> <p> Start with 1 early morning workout before the kids get up and do something for 30 minutes. You don’t need a ton of time commitment to get a great workout in. </p> </div> <div data-rss-type="text"> <p> If the obstacle isn’t TIME but it’s resources or you don’t know what to do, here is a <a href="https://drive.google.com/drive/u/0/folders/1znvnr1sYVtgtoBgLej9LCk90mSmn_Jji"> 30 Day Home Workout Guide that is FREE to download </a> to help you get started. These workouts are short, modifiable, and don’t require any equipment! </p> </div> <div data-rss-type="text"> <p> As always, if you need help, we are here to help. Just shoot me an email at mike@crossfitprototype.com! </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/how-has-your-fitness-been-during-quarantine/"> How has your Fitness been during Quarantine? </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 19 May 2020 20:03:00 GMT http://www.prototypetraining.com/how-has-your-fitness-been-during-quarantine/utm_sourcerssutm_mediumrssutm_campaignhow-has-your-fitness-been-during-quarantine thumbnail http://www.prototypetraining.com/when-we-can-reopen-a-letter-from-crossfit-prototype/utm_sourcerssutm_mediumrssutm_campaignwhen-we-can-reopen-a-letter-from-crossfit-prototype As Governor Baker just announced the rollout of which businesses will be able to re-open, gyms and fitness centers will be in Phase 3 of the Massachusetts reopening plan. Based on the estimated timeline, this means no earlier than the beginning of July. However, they are evaluating reopening personal training facilities and outdoor workout sessions The post When we can reopen: A letter from CrossFit Prototype appeared first on Prototype Training Systems. <div> <img src="https://crossfitprototype.com/wp-content/uploads/2020/05/IMG_4233-1024x1024.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> As Governor Baker just announced the rollout of which businesses will be able to re-open, gyms and fitness centers will be in Phase 3 of the Massachusetts reopening plan. Based on the estimated timeline, this means no earlier than the beginning of July. However, they are evaluating reopening personal training facilities and outdoor workout sessions prior to the Phase 3 rollout (which I am optimistic about). As we promised to always actively communicate, it’s important for us to be transparent. </p> </div> <div data-rss-type="text"> <p> <br/> With that being said, this more than likely comes as a bummer to many of you. We had well over 100 responses from the survey we sent out last week and a good majority of you can’t wait to be back at the gym. Trust me, we are looking forward to seeing many of you even if it’s at a limited capacity! In addition, the overwhelmingly positive feedback in regards to the virtual coaching and training has been great. This service will not be going away, don’t worry. </p> </div> <div data-rss-type="text"> <p> <br/> Prior to the news, we have been planning and developing our re-opening plans and strategies. I won’t lie, I assumed gyms would not be in phase 1 or phase 2. What I couldn’t predict and still can’t is how our reopening will look in regards to how many people we will be able to serve at a time and how that looks based on functional square footage. My prior communication is that we (CFP) would open in phases, starting with 1-1 and outdoor workouts, then moving groups back into the facility. As I mentioned, I am optimistic that 1-1 and outdoor training will be pushed ahead of the Phase 3 rollout, this would allow our plan to continue…as planned. </p> </div> <div data-rss-type="text"> <p> <br/> <a href="https://www.mass.gov/info-details/reopening-when-can-my-business-reopen?fbclid=IwAR3-yZtStpofFXrg5PSW3-dyQIXFIwiuJiTVmW9aovaSHMfJFbnY5HILaIc"> Here is the link that gives details on all the full rollout plans and reopening of businesses here in Massachusetts. </a> </p> </div> <div data-rss-type="text"> <p> <br/> I know I have said this a lot and I truly mean it, I can’t thank you all enough for your dedication, loyalty, and trust in us at CFP. Without all of you, it would make it a lot harder to ensure that CFP would still be here when things get back to a sense of normalcy. We are forever grateful. </p> </div> <div data-rss-type="text"> <p> <br/> Mike </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/when-we-can-reopen-a-letter-from-crossfit-prototype/"> When we can reopen: A letter from CrossFit Prototype </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 18 May 2020 19:45:00 GMT http://www.prototypetraining.com/when-we-can-reopen-a-letter-from-crossfit-prototype/utm_sourcerssutm_mediumrssutm_campaignwhen-we-can-reopen-a-letter-from-crossfit-prototype thumbnail http://www.prototypetraining.com/how-you-can-drink-alcohol-and-still-lose-weight/utm_sourcerssutm_mediumrssutm_campaignhow-you-can-drink-alcohol-and-still-lose-weight By: Jon Collette- Prototype Nutrition Coach Did you know that you DO NOT need to sacrifice social drinking to lose weight?! ?? . If your goal is weight loss OR to maintain the weight that you are at, you may want to read this! As you may be aware, there is A TON of conflicting The post How you can drink alcohol and still lose weight! appeared first on Prototype Training Systems. <div> <img src="https://prototypetraining.com/wp-content/uploads/sites/70/2020/02/86258967-10157129905262218-3415115718968999936-n-5e552b7c5a52c.jpg" alt="" title=""/> <span> </span> </div> <div data-rss-type="text"> <p> </p> <p> <em> By: Jon Collette- Prototype Nutrition Coach </em> </p> <p> </p> </div> <div data-rss-type="text"> <p> Did you know that you DO NOT need to sacrifice social drinking to lose weight?! <span> <span> ? </span> </span> <span> <span> ? </span> </span> <br/> . <br/> If your goal is weight loss OR to maintain the weight that you are at, you may want to read this! <br/> As you may be aware, there is A TON of conflicting information out there in regards to diet and nutrition. What we prescribe and live by here at CFP is fueling your body based on your goals AND aligning that with your lifestyle. Many of our clients at CFP have social lifestyles and like to have a few drinks on the weekend. Is that bad? ABSOLUTELY NOT. So we decided to let you all know how to do it! <br/> We get the question A LOT from our clients at CFP and that is “Do I need to stop drinking alcohol to lose weight?”. Sometimes the answer is yes, but more than 90% of the time, the answer is no! With that being said, we aren’t promoting or encouraging you to drink alcohol (remember, this is poison to your body) but realistically, our lifestyles include having the occasional cocktail or beer from our favorite brewery. </p> </div> <div data-rss-type="text"> <p> SO HOW DO YOU DO IT?! </p> </div> <div data-rss-type="text"> <p> <b> First… </b> <br/> You ideally need to know in advance that you’re going to have some drinks, whether that is when you are out to dinner, to a brewery or to a social event… or for no occasion at all! Basically, you need to do a bit of planning in order to make this happen vs. just winging it like we often tend to do. YOU NEED TO have a plan to be able to manage your calories! <span> <br/> . </span> <br/> <span> <b> Next… </b> </span> </p> </div> <div data-rss-type="text"> <p> <span> <br/> Your drink choice should be based off a few things: <br/> <b> 1. Do I plan to have more than one? </b> <br/> <b> 2. What’s the best option that I’ll enjoy? </b> <br/> <b> 3. Will I be eating as well? </b> <br/> . <br/> If we are going to be at an event for several hours we might assume we are going to have more than one drink. If that’s the plan I would aim for a lower calorie drink like vodka with seltzer water or hard alcohol w/diet soda to limit the number of calories that you take in. If we can keep our drinks under 100 calories that would be ideal if we are having serval. A Craft beer is around 250-350 calories so 3 low cal drinks could equal one heavy beer. <br/> . <br/> <em> Side note: If you’re a beer person and you enjoy IPAs I would keep it to one drink and have a lower calorie meal to pair with it. </em> <br/> . <br/> What you want to avoid is high-calorie drinks paired with high-calorie foods. For example, a hamburger with sweet potato fries and 2-3 IPAs pair with that meal is not an uncommon meal for many people (and if you’re looking to lose weight, this could be a recipe for disaster!). </span> <br/> A typical hamburger can be anywhere between 500-1000 calories, sweet potato fries can range from 200-500 calories and that delicious #Treehouse IPA is in the 250-350 calorie range. Total, on the low end, that’s around 1000 calories assuming you only had one beer and the calories, on the high end you’re looking at 2500 calories (if you’re having 3 IPAs). <br/> <span> . <br/> So if you want to eat like this, you have to manage what you put in your body earlier in the day, so let’s think about how our other meals should look… </span> </p> </div> <div data-rss-type="text"> <p> 1.) Nutrient-Dense Foods <br/> 2.) Lean Protein <br/> 3.) Reduce Starchy Carbs <br/> <span> <b> We never want to go out drinking on an empty stomach </b> so we tend to recommend to our clients to <b> eat nutrient-dense foods earlier in the day </b> . Fill your plate with veggies, keep starchy carbs reduced to save calories for your alcohol and have lots of lean protein with your meal. Think of it like this… eat a lot of veggies and lean protein earlier in the day so you have a surplus to work with when you go out. </span> <br/> <span> . <br/> Again, this post isn’t promoting or encouraging you to drink alcohol but it may be realistic to say that you’re going to drink from time to time. Having a drink socially shouldn’t be a day off from your nutrition and you can still make progress if you have a plan beforehand! </span> <br/> <span> There is a lot more to it than this, so if you are interested in learning more about how we can help you with your nutrition goals, please do not hesitate to reach out! </span> <br/> <span> <br/> <span> <span> ? </span> </span>  follow @crossfitprototype for more! <br/> . <br/> <a href="https://www.facebook.com/hashtag/crossfit?source=feed_text&amp;epa=HASHTAG"> <span> <span> # </span> <span> crossfit </span> </span> </a>   <a href="https://www.facebook.com/hashtag/crossfitprototype?source=feed_text&amp;epa=HASHTAG"> <span> <span> # </span> <span> crossfitprototype </span> </span> </a>   <a href="https://www.facebook.com/hashtag/nutrition?source=feed_text&amp;epa=HASHTAG"> <span> <span> # </span> <span> nutrition </span> </span> </a>   <a href="https://www.facebook.com/hashtag/weightlossjourney?source=feed_text&amp;epa=HASHTAG"> <span> <span> # </span> <span> weightlossjourney </span> </span> </a> </span> </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/how-you-can-drink-alcohol-and-still-lose-weight/"> How you can drink alcohol and still lose weight! </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Tue, 25 Feb 2020 14:34:00 GMT http://www.prototypetraining.com/how-you-can-drink-alcohol-and-still-lose-weight/utm_sourcerssutm_mediumrssutm_campaignhow-you-can-drink-alcohol-and-still-lose-weight thumbnail http://www.prototypetraining.com/how-the-way-we-talk-can-change-the-way-we-wod/utm_sourcerssutm_mediumrssutm_campaignhow-the-way-we-talk-can-change-the-way-we-wod “How the Way We Talk Can Change the Way We WOD” By: Michael Collette B.S Owner/Head Coach of CrossFit Prototype Over the past 5 weeks of the CrossFit Open, I have been so impressed with the work ethic, PRs and energy at CFP. All the positivity has made our coaches proud and truly inspired all The post How the way we talk can change the way we WOD appeared first on Prototype Training Systems. <div data-rss-type="text"> <p> Changing your mindset is challenging but it <u> can </u> be done. I will say from personal experience, it can be truly impactful in more ways than one. There is so much more to discuss when it comes to mindset and your outlook on events and experiences but I will leave you with some rules that I live by: <br/> <b> <em> <u> RULES: </u> </em> </b> </p> </div> <div data-rss-type="text"> <p> HOW CAN YOU HELP PEOPLE CHANGE THEIR MINDSET TO BEING MORE POSITIVE TODAY? </p> </div> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/how-the-way-we-talk-can-change-the-way-we-wod/"> How the way we talk can change the way we WOD </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Mon, 03 Apr 2017 18:56:00 GMT http://www.prototypetraining.com/how-the-way-we-talk-can-change-the-way-we-wod/utm_sourcerssutm_mediumrssutm_campaignhow-the-way-we-talk-can-change-the-way-we-wod thumbnail http://www.prototypetraining.com/10-tips-to-living-a-happier-life/utm_sourcerssutm_mediumrssutm_campaign10-tips-to-living-a-happier-life 10 Tips to Living a Happier Life By: Mike Collette Having been in the fitness industry for over 10 years, I've had conversations with people when they're in the best of moods and sometimes in the worst. All too often, life get's tricky, things don't go your way and it can negatively affect your current The post 10 Tips to living a happier life appeared first on Prototype Training Systems. <h1> 10 Tips to Living a Happier Life </h1> <div data-rss-type="text"> <p> By: Mike Collette </p> </div> <div data-rss-type="text"> <p> Having been in the fitness industry for over 10 years, I’ve had conversations with people when they’re in the best of moods and sometimes in the worst. All too often, life get’s tricky, things don’t go your way and it can negatively affect your current mindset. </p> </div> <div data-rss-type="text"> <p> As we all know, being happy is important to our emotional well-being but it can also impact our physical well-being. If you’re reading this and you find it hard to be happy and more so reflect on all the good that you have, here are several strategies that you can do daily to improve your personal happiness. </p> </div> <div data-rss-type="text"> <p> Remember, action beats intention 10/10. </p> </div> <h3> 1.) Begin in Gratitude (B.I.G) </h3> <div data-rss-type="text"> <p> <a href="https://prototypetraining.com/5-strategies-to-make-the-time/"> 5 Strategies to make the time, </a> </p> </div> <h3> 2.) Smile early and laugh often </h3> <h3> 3.) Help others and be Kind </h3> <div data-rss-type="text"> <p> <a href="https://www.psychologytoday.com/us/blog/raising-happiness/201002/what-we-get-when-we-give"> “helpers high”. </a> </p> </div> <h3> 4.) Thank </h3> <h3> 5.) Don’t sweat the small stuff </h3> <h3> 6.) Journal nightly and end with a bright spot </h3> <h3> </h3> <h3> 7.) Compliment Others </h3> <h3> 8.) Fitness </h3> <h3> 9.) Build Meaningful Relationships </h3> <h3> 10.) Failure is Learning </h3> <div data-rss-type="text"> <p> The post <a href="https://prototypetraining.com/10-tips-to-living-a-happier-life/"> 10 Tips to living a happier life </a> appeared first on <a href="https://prototypetraining.com"> Prototype Training Systems </a> . </p> </div> Thu, 25 Feb 2016 15:07:00 GMT http://www.prototypetraining.com/10-tips-to-living-a-happier-life/utm_sourcerssutm_mediumrssutm_campaign10-tips-to-living-a-happier-life thumbnail