Worthy Wisdom

Our deepest fear is that we are powerful beyond measure.

Why does the idea of having goals, being driven, or being successful such a taboo topic? I like to believe that here at Worthy we are different and that everyone is super driven, positive, and constantly achieving their goals in life. But if that is the case, then why are we not all super happy, successful, jacked and lean people? I think this quote sums that up perfectly;

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us.” – Marianna Williamson

This is what I take from this quote. We are not afraid of being mediocre. It’s the easy road; it keeps us on the same playing field as everyone else. It puts us in like company. We don’t put ourselves out there for others to point at and be ridiculed by if we fail. It’s safe. Excuse my French, but it takes some f*&%ing courage to put yourself out there, to vocalize a goal and aspire to it. Setting up those goals opens us up to great success or the possibility of great failure and that fear of failure is what paralyzes us. This is because so many people out there don’t want to feel uncomfortable and have their flaws pointed out to them, so they want to doubt and minimize others success and drive for two reasons; either you fail and they get to say “I told you so” and feel important for five minutes, or they get to say that you were “lucky” to belittle your hardwork and discipline to safeguard themselves. Don’t let those people bring you down! Those people are afraid. Those people will NEVER reach greatness. You will. You are already here at Worthy busting your butt. You have immersed yourself into a community of like-minded people who want only the best for you. I WANT THE BEST FOR YOU! I want to help you vocalize your goals, build a roadmap, be held accountable to those goals, and CRUSH them!

I implore you to be brave in pursuing your greatness. Own your goals with pride and stand steadfast in your pursuit of them in the face of doubt. Do you have the courage to be great?

Set up a goal setting session with me, and start achieving the life you want.

Wodify –> ZenPlanner

As many of you already know from the announcement on our private Facebook page, we are switching from Wodify to ZenPlanner for our gym software. We are very excited about this switch for many reasons.

Wodify has been a wonderful tool for us to use for the past 3 years, it has all the bells and whistles that we like and need. However, the cost of service and processing fees have causes us to look elsewhere. While on the search for a system that was functional for us without a lot of fluff and things we don’t need, we found ZenPlanner! ZenPlanner is simple to use and will help us in the areas that Wodify was lacking, like online scheduling for Personal Training and a schedule that integrates into our website! ZenPlanner’s service and processing fees are lower as well, which means, we can spend that money in areas that need improvement!

We are going to make this very easy and painless for you! Please follow the simple instructions below:

  • Nov 21st-27th is transition week. Familiarize yourself with ZenPlanner this week, but continue to schedule classes through Wodify.
    • If you have Stored Credit for merchandise, use it! This cannot be transferred over!
  • Nov 28th (Monday) we will only use ZenPlanner. Wodify will not be available.
    • Don’t Worry! We’re working on getting your strength data transferred as well!
  • All your information, such as profile and membership is already in ZenPlanner. The only thing that is not is your payment information.
    • You can either add a bank account/ACH online under your profile or we can do it for you. Drop off a voided check, or write down your routing and account number!
    • It costs us 3X MORE to process a debit/credit card transaction!!! (Not kidding. I can show you the math if you’re interested). With that being said, PLEASE USE A BANK ACCOUNT for your automatic monthly payments!
    • You will not have access to register for classes in ZenPlanner until your payment information is updated in ZenPlanner.
  • Other than specific strength data, which we are doing, you have this transition week to download your data from Wodify, if you are interested.
    • Wodify > My Performance > Select what info you want > All Time (or other date) > Export. That’s it. Then you’ll have it forever!

Please let us know if you have any questions! Change isn’t always good, but this time it is!

Instant Transformation

There is no such thing as instant transformation or overnight success. A long-term goal is something you want to accomplish in the future and it requires planning and consistency. When we set long-term goals it’s easy to overlook the time and effort it takes to get there. Most of us are familiar with S.M.A.R.T. goals, which are specific, measurable, attainable, realistic, and time-bound. Let’s take a look at S.M.A.R.T.E.R. goals, specifically the “E.R.”
The “E” stands for evaluate. The sixth step in goal setting is to make sure your goals are evaluated often. Long-term goals, that may take 6-12+ months to achieve, can easily be ignored if we don’t assess them frequently. Make sure you set up a system for evaluating your goals. One way to do this is to write your goals down, read them daily, and give yourself check points. At the end of each day, week, or month, take a look at the progress you’ve made towards your long-term goals.
The “R” stands for readjust. If you find that your progress is stalled, you’ve had a set-back, or your method for achieving your goal isn’t working, make sure you modify your approach. Don’t keep trying the same thing over and over again expecting a different result. If it’s not working for you, readjust. One way to do this is to ask for help. Reach out to your support system and coaches and ask for help changing your method. Your Coaches at Worthy are always ready and willing to meet with you to talk, and create a plan, for your goals. You do not need to do this on your own!
Set BIG goals, but focus on making progress and don’t worry too much about the amount of time it might take to get there. Remember to evaluate your goals often and readjust your approach if something isn’t working.
By: Conner Edelbrock

The Power of Insecurities

dsc_0089“When we own our imperfections, our insecurities lose their power over us.”
I developed body image issues at an early age, where I never felt comfortable in my own skin. I started swimming competitively at the age of five. My uniform was a swim suit, which is essentially like working out in your underwear everyday.
When I was in high school, I went through cycles of severe calorie restriction followed by episodes of binge eating. I developed an unhealthy obsession with food and would diet myself down to my ‘goal’ weight over and over again.
I was obsessed with the number on the scale and never happy with my reflection. This unhealthy relationship with food and self-image followed me into my 20’s. I was exhausted from fighting an internal battle and being plagued with self-doubt. I was always searching for solutions and ultimately wanted to feel a sense of peace.
We all want to feel comfortable in our own skin. Our self-concept is the belief we hold about about ourselves and is essential to self-love. I’m not going to pretend that I have it all together. Food and self-acceptance are still challenges, but I’ve slowly found peace with myself through CrossFit and the Worthy family.
Throwing away my scale and learning to fuel my body to be strong (not skinny) was a mental shift. It’s great to be surrounded by a community that believes in me when I don’t always believe in myself and to have coaches that take the time to educate on what ‘food as fuel’ really means.
By: Conner Edelbrock

Mastering the Art of Showing Up

dsc_0078Consistency is important for making progress. Many of us have heard the saying “90% of life is showing up.” This applies to your workouts too. If you’re in the habit of skipping your workouts each week, you’re limiting your progress and potential.
Being consistent is not about being perfect. Research shows that missing a single day will have no effect on long term success. However, missing workouts on a regular basis will. The number one reason people cite for not exercising regularly is ‘lack of time.’
One way to make your workouts a priority is to schedule them ahead of time. If you feel you’re struggling to find time for exercise, start to examine where you spend your time. How much time do you spend on Facebook or watching TV every day? If you don’t have time to make it to the gym, look for smaller pockets of time throughout your day to move. 10-20 minutes is more than enough time to exercise.
Scheduling your workouts each week will help you stay more consistent, but what happens when work, family, and life events upset your routine? Research by a Stanford professor, Kelly McGonigal, showed the number one reason people fail to remain consistent with their habits is they don’t have a plan for dealing with setbacks.
Having a plan to get back on track when setbacks occur or life gets busy is also important when maintaining consistency. If you have to be at work early and miss your morning workout, come to an evening class instead. If you’re injured and don’t think you can complete the workout that day, communicate with your coaches, who can modify and adjust the movements for you.
Lastly, learn to be stronger than your excuses. If you feel unmotivated or the workout looks scary, do yourself a favor and show up. Usually, the hardest part of the workout is starting. Once you get going, you will feel better about being there.

Where the Magic Happens

comfort“It’s the willingness to keep pushing through new challenges, not shrink from them back into your comfort zone, that separates the successful from the unsuccessful.”

-Jen Sincero, Author

 

Your comfort zone is where you experience no risk, no discomfort, no anxiety, and you’re content doing what you’re doing. When you live in your comfort zone, you are not growing.

If you want to reach your full potential, and continue to develop, you need step outside your comfort zone into your ‘growth zone.’ Do things that scare you by taking on new challenges and experiences. When you voluntarily put yourself in situations that challenge your boundaries, your fears lose power over you.

Stepping outside your comfort zone may make you feel uneasy. If you consistently push yourself out of your warm and cozy comfort zone, you get comfortable being uncomfortable, and it becomes easier to tackle obstacles and try new things. We all felt nervous about attending our first CrossFit class, but look at how much you’ve grown from taking that initial leap.

Commit to doing one thing every month that is outside your comfort zone. It could be entering your first CrossFit competition, speaking in front of a group, or attending a social event that you typically shy away from. Break out of your mold and find out what awaits you on the other side.

Comment below the “one thing” you’re going to do to get outside of your comfort zone!

By: Conner Edelbrock

The Easiest Choice

dsc_0106When we get busy we tend to sacrifice our nutrition by skipping meals, hitting the vending machine, or finding a drive-thru. When we get hungry and don’t have healthy choices at our fingertips, we become victim to whatever is convenient. Make the healthier choice the easier choice. Set yourself up for success each week by getting in the habit of meal prepping.

Meal prepping is spending one day planning your meals for the week ahead. Having ready-to-go meals in your fridge makes your food choices during the week simple. If your nutrition is overly complicated, it won’t be sustainable. Meal prepping will be your best friend because it makes healthier food choices a no-brainer.

Strategies for meal prepping are to pick one afternoon that works in your schedule to do some bulk cooking (typically Sundays work well for most people). Purchase lean protein sources, vegetables, and starches. Cook your meat, chop your vegetables, hard boil your eggs, ready your rice, and bake your potatoes.

Make sure you have a lot of Tupperware containers on hand. Some people like to portion out their meals in each container. The key is to make sure everything is precooked and easy for you to grab in hurry. Crockpots are a great kitchen tool that will allow you to make a lot of food that you can eat throughout the week. Also, invest in a lunchbox. Find a bag that is insulated that you can pack your food in each day.

Don’t forget about snacks! Have healthy snacks, such as nuts, Rx Bars, whey protein packets, baby food pouches, and beef jerky, stashed everywhere. Put them in your car, bag, and desk. If hunger strikes you’ll be ready for it.

BY: Conner Edelbrock