Bright Spots

Bright spots are daily victories and successes that you experience inside and outside of the gym. We encourage everyone to focus on daily acts of excellence and celebrate their bright spots because positivity breeds more positivity.

It’s easy to be positive when everything in your life is going well. The hard part comes when you feel like you get knocked down. We all have bad days when we feel like crap during the workout, our job is stressful, and our family is driving us nuts. How we respond to these challenges is a choice.

Choose to stay optimistic during the tough times by changing your mindset. Start by focusing on what’s going well and always remember to include some fun in each day. When you’re having a frustrating day at the gym, remind yourself that training should be fun and the gym should be an escape. Finding just one thing, a bright spot, to be happy about or proud of will help change your mood.

“Bright Spots Friday” (BSF) is way to reflect on your week and revisit all the things that went well. In “The Champion’s Mind: How Great Athletes Think, Train, and Thrive,” author Jim Afremow writes “Too often…we think back to what went wrong or what we did not do rather than what went well or what we accomplished…reward yourself for a job well done by keeping success fresh in your mind.”

It’s important to review the high points, PR’s, and positive moments from the week. Overcoming daily challenges and savoring what you have accomplished will lead to future bright spots. Do not undervalue what you’ve accomplished this week. Give yourself a mental high-five and celebrate.

By Conner Edelbrock

Self-Talk Affirmations

selftalk.JPGGary Mark, author of “Mind Gym,” explains that “We all have conversations going on inside our heads. I call it self-talk. Every athlete hears two competing voices. One is a negative critic, and the other is a positive coach. Which voice we listen to is a matter of choice.”
What voice do you listen to? What do you say to yourself when you step up to the barbell? What thoughts do you have when you look in the mirror? To change your self-talk, start by monitoring what you tell yourself and identify your negative thoughts. Challenge these thoughts by replacing them with positive statements. Develop a positive mantra you can recite when you feel the negativity creep in.

Using affirmations are another way to develop positive self-talk. Affirmations are powerful and meaningful statements or quotes that foster a positive mindset. You don’t have to say them to yourself in the mirror or write them down in your diary, but affirmations will help train your brain to think differently. Shower yourself in positive statements by writing them on post-it notes and hanging them in your bathroom, on the fridge, or in your car and recite them to yourself throughout the day.

What we tell ourselves on a daily basis determines how we feel, and how we feel affects how we perform. In the book “The Champion’s Mind,” author Jim Afremow explains that positive and negative self-talk resemble a good and bad wolf. It’s up to you which wolf you decide to feed. Take control of your thoughts and you will improve your physical performance as well as your daily outlook.

By Conner Edelbrock

You Are Not a Number

You Are Not A Number

Sometimes we allow numbers to rule our life and determine our self-worth.

The number on the bathroom scale.
The size of your jeans.
The number of calories you eat.
The weight on the barbell.

I’ve spent the majority of my life letting numbers dictate how I feel about myself;

If the number on the scale was lower, maybe I would feel beautiful.
If I could fit into a smaller pair of jeans, maybe other people would like me more.
If I could restrict my calories more, maybe I would feel less insecure.
If only I could back squat like those other girls, maybe I would feel strong.

These are just numbers. They are not who you are. Don’t let the number on the scale ruin your day. Don’t let your jean size destroy your confidence. Don’t let a few extra calories make you feel like a failure. Don’t let your position on the whiteboard kill your spirit.

Obsessing about numbers can lead to self destructive thoughts. YOU are more than a number. Numbers have a place. They can help us record and track our progress, but they are not the only measures of health and wellbeing. Never allow a number define who you are.

By Conner Edelbrock


Happy Monday Everyone!! Start your week with a positive attitude and drive for strength in all areas in your life! Today we start a new On-Ramp program, a new 12pm class, and a class designated for Middle and High School students only at 3pm on MWF’s!! We are excited and eager to start these new classes! Email us for more information!

WARM-UP:  3 Rounds:
          30 Squats
          20 Pass Throughs
          10 Push Ups
STRENGTH:  E2M: 3@60%, 3@70%, 3@80%, 3+@90%
           Back Squat
           Dips / Push Ups
WOD:  11.6 (Open Workout)
      AMRAP in 7:00
      Thrusters 100/65#
      C2B (chest to bar pull ups)