My Love Affair With Squats

Today is Back Squat Monday, and I decided that I needed to write about how much I love squats.  My training partner, Lindsay, and I started a tradition that we will do heavy back squats every Monday.  Today we did a heavy 5x5.  Before we started, our eyes got really big, but once it was over it felt good to have squatted that weight!  Now I can't stop thinking about how much I love squats.  Kind of gives you butterflies, like the perfect 1st date or something.  I can't help it, I love 'em.

What is there not to love about squats? 

There is no other exercise like the SQUAT!

The great, Mark Rippetoe is a huge proponent for the squat.  In one of my favorite books of all time, Starting Strength: Basic Barbell Training, he stated that a squat when performed "perfectly balances all the forces around the knees and the hips, using these muscles in exactly the way the skeletal biomechanics are designed for them to be used, over their anatomically full range of motion" (Rippetoe, 2007, p. 8).  It is THE most EFFECTIVE tool for increasing strength, power, and size!  Squatting, if done the right way can hit the core like no other exercise.  Not to mention, by doing squats you get strong as shit!  In my opinion, if squats aren't in your workout regimen, you ain't doin' squat (pun intended). 

What about safety?  Isn't squatting bad for the knees?

Are you kidding me?  The squat, when performed correctly, "is the safest leg exercise for the knees, it produces a more stable knee than any other leg exercise" (2007).  It is when squats are done partially that the knee is subject to shear on the anterior tibia, which can cause tendinitis.  Let me put it this way, full range of motion (ROM) produces full strength!  Half ROM produces half results. By the way, by doing partial squats you may subject yourself to injury.  So in effect, ASS to GRASS is the proper way to squat!  You've got to DROP IT LOW to reap the true benefits!  Plus, you'll look good in jeans,  That's all I'm saying.

Although I am partial to back squats, there are so many other kinds of squats out there.  In my Bubba Gump voice, let me list them: 

• Front Squats
• Overhead Squats
• Kettlebell Gobblet Squats
• Jump Squats
• Squat Lunge

Oh, I almost forgot the, good old-faithful, air squat! 

I could go on and on about this lovely movement, but I won't bore you with the biomechanics of it all.  For now just know that you should be squatting, and squatting regularly!

Like I always say, squats keep you young!

Squat on my friends, squat on!

Look at this picture.  Do I need to talk anymore?

references:

Rippetoe, M.  (2007).  Starting Strength: basic barbell training (2nd ed.).  Witchata Falls, TX: The  

           Aasgaard Company.

Relentless

  

Definition of Relentless:  showing or promising no abatement of severity, intensity, strength, or pace

           Synonyms: determined, dogged, grim, implacable, unyielding, unappeasable, unflinching, unrelenting 

This is how the Merriam-Webster dictionary defines relentless, and it's a great definition.  But if you don't mind, I'd like to explain my personal understanding and perspective of the word.

In my opinion, the word, relentless is easily described as not stopping until the job is done.  No obstacle is too large for someone whose mind is filled determination and heart full of passion.  If you want something, simple, go get it.  Notice I said it was simple, not easy.  A lot of times, in order to achieve something worth having, it is necessary to step out of your comfort zone.  You must get comfortable with the idea of not being comfortable.  It may take a little more sweat than your used and your hands may get dirty, but that's okay.  A little dirt don't hurt!

In order to get what you want, you have to be RELENTLESS in your quest.

You must keep going up in order to reach the top.   You must do whatever it takes no matter what.  When obstacles present themselves, you may need to go over, under, around, or through- but DO NOT QUIT.  Find a way, because there is always a way!  Find a productive pace, keep it steady, and never stop moving until you get what you desire.

Sometimes those closest to you may stand in your way, intentionally or not.  Just politely tell them to step aside, because you have some business to take care of. You may be judged critically by others that don't understand why you're working so hard.  Let your actions speak for you.  At times, no one is going to be there to cheer you on or encourage you.  Be your own cheerleader, and pat yourself on the back.   

The relentless let nothing stand in their way.

If you're working really hard and not yielding any results, re-evaluate your current actions and find out if you need to take a different path.  Sometimes it is the unconventional methods that will lead you to the promise land.  You've probably heard this one far too often, but if there is a will, there is always a way.        

If you haven't noticed it's Winter, and it's freaking cold!  I mean it's down right frigid outside.  Snow is a four letter word as far as I'm concerned.  I loathe cold weather, and I still don't understand why I haven't moved to a beach some where in South America.  Seriously, I could live in Costa Rica.  

These freezing temperatures, at times, have me thinking of skipping out on a workout or two simply because it's cold and I don't want to go outside.  But I have goals.  I have dreams.  I have big ambitions of lifting some really heavy ass shit! With that being said, the cold weather is NO excuse for me not to put in the work that is needed.  I cannot let anything stand in my way.  Not even snow.  I must be RELENTLESS!

So if you'll excuse me, I have to bundle up and head to the gym.  I have some work to do.

Now here is a woman that is relentless!

              

How To Win The Lottery

"Set your goals high, and don't stop until you get there."  ~ Bo Jackson

I love this quote and its simplicity.  If you have a vision work really hard and commit, great success can be met.  Although the concept of goal setting is quite easy to grasp, many people have a difficult time setting goals and obtaining the desired outcome.

Why?

A lot of times it's because they don't know where to start.  Sometimes the best place to begin is with your thoughts and emotions.  Is there something that you think about often that you really want that captivates your imagination and motivates you to no end?  If you're thinking about something right now, that's where you start!  Maybe you've never done a pull-up before and you daydream about it often.  Or perhaps it's a clean and jerk PR that seems far away.  Quite possibly there is someone reading this that has high hopes of knocking Rich Froning off of the podium at the CrossFit Games this summer.  A goal is a goal, no matter what it is and everyone should have one!  Once you figure out what it is you want, you must break it down into pieces and begin by taking small steps and then you must take THAT first step.  After all, you can't expect to drive to the store without first grabbing the keys to your car...right? 

There are three types of goals: process goals, performance goals, and outcome goals.  Of course everyone has their eye on the outcome goal, and will disregard and totally ignore the two less flashy and fancy goals.  Well, these two ugly step-sisters are actually very important, and if you don't pay close attention to them, they just might knock you flat on your ass and keep you further from the success you anticipate.

So, what is the difference between the three goals and why does it matter?

Here are some short definitions.  Process goals focus on specific behaviors displayed throughout a performance.  One example of a process goal would be maintaining a hook grip during a clean during Olympic lifting training or keeping your chest upright in a basic body weight squat.  Each behavior executed effectively is a demonstration of proper form and technique.  Once you have mastered one process, you would move to a new one so on and so forth.  This is where performance goals come into play.  Performance goals specify the end result of a performance.  A good performance goal that a novice athlete might strive for is 3 consecutive pull-ups.  Performance goals provide immediate feedback and satisfaction.  The athlete would then strive for 10 pull-ups and so forth.  If performance goals are accomplished there is a great chance that the outcome goal is obtainable.  Pull-ups today could mean CrossFit Games tomorrow!  Performance goals lead to the Grand Daddy of them all, outcome goals.  Outcome goals have one focus, the end result.

With outcome goals there is only talk of winning or success, only concern for the shiny and sparkly things.  Just so you know, everything that glitters ain't gold.  All I'm saying is I have high aspirations of winning 25 million dollars in the lottery, but if I don't buy a ticket I don't have a chance in hell. Do you get my drift? 

Here's something really interesting to think about, if I set a process goal of buying 2 lottery tickets on a weekly basis for a year, my chances of reaching my goal and buying the winning ticket are going to be a lot better than if I didn't play at all.  Gotta play to win baby! 

Goals are vital in obtaining success, that's why you can't  leave process goals or performance goals out of the equation.  Once you have established the BIG goal, work backwards.  Figure out how to reach your goal by setting smaller and obtainable process and performance goals.  If you take small steps on your way to the top, you have the opportunity to change your pace or re-route your path, and if you are truly committed to your goal success will be yours.

My point?  Set goals, big ones, and GO FOR IT!  But if you set big goals, I would suggest crawling first.

Be on the lookout for part-two about how to set goals.         

Stop Thinking...Negatively

If I have learned one thing in my years of experience of being a trainer and coach, it is that mentality is everything when it comes to reaching true potential in fitness and sport, or anything in that matter. 

Recently, I blogged about a personal experience that I had with false perception of my ability and my actually ability.  A negative mentality almost caused me to give up and not believe in myself.  I was able to overcome this self-doubt by using thought stopping and centering.

I will try not to get to deep into the sport psychology of it all, but thought stopping and centering are two strategies used in attention control training (ACT) that assist in managing states of arousal.  ACT is designed to keep an athlete from falling into a trap of self-doubt and anxiety.  It helps to teach the athlete how to eliminate negative thoughts during performance.  In the book Sport Psychology: Concepts and Application, author Richard Cox stated that it is "critically important that the athlete learn to use attention to stop negative thoughts and to focus on positive thoughts" (2007).

I find that I, regularly, have to check myself to stay positive during workouts.  I know I'm not exaggerating when I say that I hear negative talk WAY TOO MUCH!  It's time to turn that frown upside down folks!

That is why I am going to give away a few pointers about thought stopping and centering right now.  Before I go on, understand that I did not make this up.  I am not trying to reinvent the wheel and I am not telling you anything that you can't research on your own.  What I want to do is give you some SIMPLE tips and about how to control your brain, because I truly believe that if you can change your thinking you can change your life (and kick ass at training too).  It is my professional opinion and belief that it's imperative that athletes approach every sport situation with a positive attitude and confidence in order to be successful.

First of all, what is thought stopping and centering?  Cox defines thought stopping as the process of stopping a negative thought and replacing it with a positive one. We can only give our full attention to one task at a time.  In this concept it is basically swapping the negative thought for a positive one.  When a positive thought takes over, the process of centering can takes place.  Centering involves directing one's thoughts internally (2007).  It is during this internal process of centering that an athlete makes the decision to adjust his or her state of arousal and attention.  Centering is as simple as taking a deep breath or focusing on a new external object in order to shift gears. 

There are four basic steps that you can use for thought stopping and centering:

1. Replace any negative thought that comes into your mind with a positive thought.
2. Center your attention internally while making small changes in your arousal.
3. Narrowly focus your attention externally on a task-relevant cue associated with proper form.
4. Attempt and execute the sport task ASAP once you feel a sense of attentional control.

Here's an example.

You walk into the gym and on the whiteboard  is one movement that you dread!  You know the one, it makes your heart race just thinking about it and sends your imagination into a tale spin.  For some people it's running a mile, for others it could be deadlifts, double unders, or box jumps.  Before you got to the box you were in a great mood and excited to workout, but now negative thoughts are coming out of the wood works.  All of the sudden your mind is thinking things like "I hate box jumps, I just can't jump on that thing" or "I'm horrible at deadlifts, I'm going to hurt myself" or what about "I suck at running, I'm going to be dead last on the board today."

Here is how you can apply these steps to help alleviate anxiety and toxic thoughts.  I will use the example of the deadlift, but feel free to tailor this for your own purposes.

1. Replace any negative thought with a positive thought-  Change the thought "I'm horrible at deadlifts, I'm going to hurt myself" to "Screw that! I'm stronger today than I was yesterday.  I'm going to kill this workout." 
2. Center your attention Internally- Take a few deep breaths, Make up a cue word or phrase that will change your focus like "Go!" "Calm down" "I'm strong!"
3. Narrowly focus your attention externally on a task-relevant cue associated with proper-  form- Think "keeping a tight flat back, weight in your heels, eyes on the horizon, now stand it up."
4. Attempt and execute the sport task ASAP once you feel attentional control- Once your attention has shifted and your thoughts are positive, attempt the skill immediately. 

Obviously, learning how to use thought stopping and centering effectively takes practice much like learning how to do double unders.  The vital point to learn here is that negative thoughts CAN be stopped, and by using the process of centering, our attention and thoughts can be controlled.  By using ACT it is possible to block out unwanted negative thoughts that can penetrate and pollute our minds causing self-doubt and anxiety.

Let's face it, our fun isn't always fun.  BUT that is no reason to be negative.  Maybe this can help you to move one step closer to defeating your fears and/or reaching your goals.

"Whether you think you can or whether you think you can't, you're right."   
~ Henry Ford 

References:

Cox, R. H.  (2007).  Sport Psychology: concepts and applications.  New York: McGraw-Hill.

  

How I Learned To Own The Barbell

Today I feel like sharing.

Anyone that knows me, knows that I underwent shoulder surgery June of 2011.  They also know that I worked extremely hard to rehabilitate my shoulder in order to recover 100 percent.  It has been 19 months, and I am actually stronger now than I have ever been. 

What most people don't know, is how terrified I was to lift heavy again.  When I say terrified, I mean I would literally have panic attacks thinking about it.  In my mind I would say things like "I can't do that" or "my shoulder's not ready for that kind of weight" or "Brittney, don't be a dumbass trying to be a badass!"  Like I said, I was a little petrified.  But then I had what Oprah calls an "Ah Ha moment."  

During my recovery, I would train in private a lot because I didn't want people to see me struggle.  One night last March, I decided to go into CrossFit York late at night to work on cleans alone.  At that point in my recovery, I started to feel very strong and confident that my hard work was paying off.  I wanted to test it.  Leading up to that day, I was only cleaning 65 pounds because it felt safe.   

As I warmed up, I started to get nervous.  I knew that I needed to test my abilities and find out if my rehab work actually held up to a challenge.  I started with an empty barbell and cleaned sets of 3.  With each set I would add five pounds.  65 pounds went up with ease.  My hips were explosive and my shoulder didn't feel any pain or discomfort.  I added more weight.  Again, it felt great.  As the weight continued to climb, so did my confidence and for a moment the "old" Brittney was back.  I was fearless and confident.  I was fired up! Excited!  But then the barbell was at 95 pounds and something happened.  The emotions that I was filled with disappeared. 

My mind was now filled with anxiety and fear.  Many defeating thoughts were going through my mind and my head was spinning with emotion.

I put my hands on the bar, but nothing happened.  I didn't even attempt to pull.  This is no exaggeration when I tell you for the next 30 minutes I paced around the gym bubbling with anger and frustration.  I was angry because I was scared to try, and I was frustrated because I didn't understand why I was feeling like that.  I continued to pace and curse myself and the barbell until finally I yelled out loud, "Brittney! Stop fucking around and pick up the damn barbell already!  You're either going to succeed or fail, so just fucking try!"

Don't you know that once I decided to do it, the barbell went up with ease.  Seriously.  I was so taken aback that I did five more cleans at 95 pounds just to make sure it wasn't some kind of fluke.  Nope.  It was happening.  As a matter of fact, I hit a clean at 120 pounds that night.  I exceeded my expectation by 25 pounds.  Crazy. 

When I was finished, I started to laugh hysterically.  I was laughing at the fact that I COULD in fact lift a 95 pound bar.  It was my mind that was telling me that I couldn't.  It was a false perception.
     
Here's what I decided that night. Once I make the decision to put my hands on the barbell, I OWN IT!  I will have complete confidence in what I'm doing.  At that moment, I am going to do what I set out to do.  There is absolutely no doubt in my mind.  I will not think about anything other than the barbell and the movement that I'm attempting.  I will not think about my shoulder.  I will not think about the bad day that I am having.  I will not think about what other people are doing.  I will not even think about my last failed attempt.  I will only think about what I am going to do, not what I don't want to do.  I will ONLY think about picking the barbell up!  If it goes up, cool.  If it doesn't, there is always next time.  The outcome will not affect my confidence.  The only thing that can affect my confidence is the way that I think.

There are always going to be situations in life that we don't feel comfortable with.  In life, certain challenges will be presented that will question our abilities and confidence.  Just because the thought of something fills us with anxiety or doubt doesn't mean that we don't possess the ability to succeed.  It surely does not mean that we shouldn't try.  If I had let my fears and doubts conquer me that night and never attempted to pick up that 95 pound barbell, I would have never known that I was capable of so much more.  I laugh just thinking about that now.

Maybe there is something that is holding you back and you're scared to try.  What if you are letting fear or doubt get in the way of your true physical ability just like I did?  Learn from my experience.  Own the barbell before the barbell owns you!  

"You can't speak defeat and expect the have victory." ~Joel Osteen