Check it out!

Hello everyone! This past month or so, the survivor class that is taught every Wednesday nights has really started to grow and gain some personality.  From throwing medicine balls, competing in core workout contests, and listening to great music, survivor is the place to be for a midweek workout!

During the survivor class, we complete a core, upper body, lower body, and cardio circuit to make sure the WHOLE body is getting a good workout.  Some days we will focus more on a particular muscle group depending on what the class needs and on other days, we will throw in some cross fit circuits to test the stamina and strength we have been building up.  The circuits are set at a moderate intensity level to allow a variety of people to join so if you don’t want to come alone, bring your friends!

Like I said before, if you are looking for a good workout, with great people, and a little competition, come join us Wednesdays from 7pm to 8pm! You’ll love it!

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Real Heros

I would like to bring to your attention the progress that is happening in Jen’s weight loss camp on Friday nights.  I was able to teach the class this past Friday and was very impressed with the amount of preparation and knowledge that is put into this class in order for it to be a success.  If anyone is looking for a team of people to help push you to improve your lifestyle and achieve your goals, this is the class for you!

I would also like to take a moment and congratulate all who attend the camp.  While I was teaching the class Friday night, I am confident in saying that I learned more than those participating.  Those who are focused and determined to make such a lifestyle change, are those whom I envy and appreciate.  Thank you for your determination and setting the bar for all others who are working to meet their goals, you are truly real heroes.  Keep up the great work and come have a great experience Friday night!

“It is important to remember that a desire cannot be considered a goal until you are willing to commit yourself and resolve to do everything in your power to achieve the goal.”  Grant Von Harrison

Josh Burton

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I Can’t Get No…Satisfaction!

Alright, I might not sing like Mick Jagger, but I did get your attention. Good thing you can’t hear me! If I could photo shop a picture of me with big lips I totally would!

We all strive for satisfaction, just as we do success and happiness. I’ve learned lately satisfaction can be increased when we feel productive and organized. Would you not agree?

I recently read an article on how energy management and productivity can boost your life satisfaction. It starts with time management… and in theory sounds good! I have always hated the term time management! Perhaps it’s because I have not always excelled in that particular area. Besides that, I am digging the new term energy management!

It means that regardless of whether we manage our time wisely, if we don’t know how to manage our levels of energy efficiently; we will fail either way. Basically stating there is more to productivity than just managing 24 hours a day efficiently. If this were the case, we would never feel overbooked, overwhelmed and under-productive. True be told, we do.

Here are just a few examples on helping you with your energy management:

1. Establish your “flow” times.

There is a certain time of day, when our energy and productivity is at its peak. For example, your “flow” time may be completely different from mine, but it is important that you learn it and organize tasks that you need to accomplish based on the level of energy that you have.

2. Save energy, rather than spending it.

One of the simplest ways to increase your levels of energy is to shift your mental focus inwards. We often ignore our own emotions, thoughts and well-being, while paying attention to everything that is going on around us. There are simply too many distractions (phone calls, email pop-ups, colorful adds, flashing lights, etc…) out there, fighting for our attention and draining our mental energy.

3. Focus on just one task at a time.

As much as it bothers me to admit it, the more stuff we accumulate on our to-do lists (ahhh cough cough… Kelly!…cough), the more frazzled and unproductive we tend to become. When we are trying to focus on several tasks at once, most of our energy goes on switching between these tasks, worrying and trying to decide what to do next. Focus your energy on just one task at a time and stick to it until you get it done. Just following this one tip is guaranteed to double your productivity.

Think, satisfaction! Think, energy management.

Have a good week!


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Summer Sports Camp!

Our summer sports camp is going well. The campers love working on their foot speed, agility, and mostly their vertical. They are enjoying it and really working hard to let what we do in here translate to the volleyball court. We are excited with how they are responding to our sessions, especially with the sports psychology piece Kelly has been doing with them! We are looking forward to see how the next 2 weeks turn out. Keep up the awesome work kids!

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Detours vs Delays

During our journey to achieve our exercise goals, almost inevitably something happens that puts a bump in the road.  We seem to start off great, full of motivation and desire, and then after a few misfortunes of injury, time commitment, or not meeting an intended weight for the week, we become disheartened and begin to lose sight of what seems to be a far distant finish line.

An article posted by Gray Cook touches on what he calls “detours.”  Each of the listed delays can be overwhelming and if we continue to press forward without acknowledging these delays, we may find ourselves stuck in a bigger mess than if we had solved the problem beforehand. Gray Cook describes these situations as occasions for a detour, an opportunity to redirect efforts and obtain quicker results.

He states,

“Movement dysfunctions can compromise safe and aggressive conditioning, because they can cause compensation and poor technique regardless of cueing and coaching…the detour’s sole purpose is to deliver you to your destination on the safest and fastest path considering the current situation.”

In this article, Gray Cook is specifically speaking about the importance of performing functional movement tests and prescreening patterns.  Along with that, I believe that his example of “detours” can be used in all aspects of exercise plans.  As we continue to perform these assessments to ensure proper function, we will be less likely to become injured during future aggressive workouts.  Also, as we view our weight loss delays as opportunities to rethink our efforts and revise our goals, this small amount of time will save weeks in the big picture.  Take time to do the small things and use these delays, or “detours” as opportunities to arrive at your destination sooner and without injury or complication.

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Home from Italy

Heather and I in Parthenon

Here’s a picture of my best friend Heather and I at the Parthenon in Athens, Greece. It was beautiful and so fun!! Hope everyone is having a good week!


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Managing Distressful Thoughts

You may tell yourself  you are not one of those weird people who talk to yourself? Have you really ever listened to the way your thoughts sound? We all have this internal dialogue that we engage in. Almost every minute of our conscious life we are self-talking. We use this internal self-talk to describe and interpret the world and our lives. We all do this!

Let’s break down self-talk a little more.  It starts with a situation (good or bad);  our five senses take in the situation.  We interpret the situation to be either a good or bad situation. This is when we use self-talk and decide how we will react. Our self-talk can either be rational or irrational. What is yours typically?

Rational or Irrational?

Whether we are thinking irrational or rational thoughts, these thoughts affect our emotional and physical system. For example, negative self-talk can lead to negative feelings and emotions and drive emotional eating.  One thought many clients mention lately is the “all or nothing” thought! Just to clarify, this is an irrational thought.

You can control this irrational self-talk and manage the stressful emotions that come with it.  No more horrible feelings of anxiety, depression, rage, guilt, and a sense of worthlessness.  Many of us fight these emotions at some points in life and they can be hard to be rid of.

Master Your Thoughts: Here is your homework assignment. Take time out to assess your thoughts. Find a peaceful place to think and write. Start by thinking of a situation that continually generates stressful emotions in you. Hard to think about when I post a picture of my peaceful place, eh?

My Peaceful Place... When I Close My Eyes!

Ask yourself these two questions?

1. What is the worst thing that could happen to me? (if what I want to happen doesn’t, or what I don’t want to happen does)

2. What good things might occur? (if what I want to happen doesn’t, or what I don’t want to happen does)

Analyze the reality of your answers.  Things most often are manageable when you logically thing through them and face the irrational fear.  You can take control of our thoughts and emotions, you just have to work at it!

For more help, check out “The Relaxation & Stress Reduction Workbook” by Davis~Eshelman~McKay.

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Kimri Travels Italy…

This gallery contains 2 photos.

  Hello Everyone, I’m here in Italy and loving it so much!  Just a little update… yesterday we went to the Sistine Chapel and got to see the Pope. He blessed us which was a really cool experience! Then we went to … Continue reading

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Understanding Your Body

Understanding Your Body

From an article entitled, “Staying Injury-Free” published back in March of 2011, Lisa Jhung interviewed Neal Gorman, a thirty-four year old ultra runner, about how he avoids common running injuries.   Some of his recommendations I thought were worth sharing.

Gorman recommends listening to your body and responding appropriately to aches and pains, staying on top of past injuries by continuing to use the foam roller and basic strength exercises recommended by your physical therapist or personal trainer, and lastly, to know thyself.  This implies understanding where the injury came from, why it happened, and how rehabilitation will help it.

After wakeboarding for quite some time, the common knee pains that come with the sport finally caught up to me.  My first response was to think it was a ligament problem or that my knee was wearing down and losing its stability.  After speaking with my co-workers about the issue to try to find a solution, we concluded that it was an IT band that needed rolling.  After a few sessions with our good friend the foam roller (and we all know how that feels), my knee was back in prime working condition and my TFL/IT band was “knot” free.

As we keep training for our endurance and strength goals, let’s make sure we are listening to our bodies, staying on top of our injuries, and learning about how our bodies function and rehabilitate.  Keep up the good work and stay healthy!

Josh Burton

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Back with Blogging!!!

Blogging Failure is tolerated; this is unacceptable!

Well we have been very busy at Tri helping our clients achieve their goals but we get a C- or maybe even an F this last month on our blog postings! This is about to change. We decided as a staff (ok maybe I did but I know Josh, Kimri and Jen are going to be quite entertaining) that each person would post once a week with a tip, shout out or recent research findings as well as an update on what is new at Tri. It will start now!

Don't even think about it!!!

If anyone has any topics that they would like to know more about, please let us know in the comments and we will try to accommodate! We hope to make this blog worth the read!

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