MPower Training

A week ago, I pulled or strained something, and my right ankle has been significantly cranky as a result. Thank goodness for kettlebells— swings don’t bother the ankle, so I’m keeping up with cardio and getting lots of extra upper body and core work this week.

A band of Bootcamp members got out into the woods today for a combination of hiking and giving back— picking up trash along the trail and disposing of it. We picked up almost 100 pounds of trash! This will be a monthly practice— we pick a different trail each month. It’s a great way to express our appreciation of all the local, publicly accessible wild lands that are available for our outdoor endeavors.

How are you giving back this year?

Are you a podcast fan? I haven't been in the past -- it's just not a preferred format for me -- but I'm giving it a try again. I just listened to a great discussion about self-sabotage on Melissa Urban's "Do The Thing" podcast, and it connected with something I was reading in a coaching textbook earlier today, about how we often get hyper-critical and focus on our failings, and that actually holds us back and makes us less able to change.

I'm linking the specific episode of the podcast, wherein Melissa discusses self-sabotage with Nedra Glover Tawwab, a licensed clinical social worker and counselor. Let me know what you think in comments, or tell me what podcasts you're loving!

My Own Worst Enemy | Nedra Glover Tawwab Jan 7, 2020 - Nedra Glover Tawwab (she/her) is a licensed clinical social worker and founder of the North Caroline-based Kaleidoscope Counseling. In this episode, Nedra and I dig deep into the subject of self-sabotage—where despite all our good intentions, we are our own worst enemy. In her tradem...

Following up on my post over the weekend about running outdoors, this article has some great general guidelines about how to layer for winter running. One thing to keep in mind is that you probably don't need as much clothing as you think you do -- because you'll be generating body heat as you go! You just need enough layers to maintain that warmth. I'm including some links to some of my favorite layers in comments.

Top Tips for Buying Clothing and Gear to Keep You Warm on Winter Runs Learn how to dress properly and stay comfortable when you're running outside in cold winter weather.

Don’t let the weather stop you! Exercising outdoors in the winter is all about layering up. We made sure we had wool socks (because your feet will stay warm even if they get a little wet). I wore YakTrax over my shoes for added traction, but they weren’t really necessary. Jennifer and I both had lightweight wool base layers. We enjoyed seeing the snowy sights and getting fresh air and sunshine on our morning run!

Did you get outside this weekend? What’s your favorite piece of winter gear?

It’s that time of year: when the regular gym-goers start rolling their eyes and wise-cracking about the sudden influx of New Year’s “resolutioners” crowding their gyms.

Let’s challenge each other: instead of being annoyed that the gym’s a little busier than usual, let’s all be the guy/girl/non-binary wizard who makes the new person feel welcome. Take out the headphones between lifts. Smile and nod when you see a new face. Offer to share equipment when you see someone hovering nervously nearby— maybe they don’t know the gym etiquette of asking to “set in”. Offer to spot someone who looks nervous approaching the bar.

Some of those new folks probably spent a lot of time, this past year, trying to get over the fear of being judged by all the super fit people, of embarrassing themselves in public because they don’t know what they’re doing, or maybe the fear of trying and “failing” again.

Maybe, with the help of a friendly welcome and a good community, they won’t get frustrated and give up. By this time next year, they could be the gym regular with a consistent practice of healthy movement, welcoming the next batch of newbies and helping them feel safe & welcome.

Strength is awesome.
Movement benefits everyone, no matter what our long-term goals are.
Fit has no size.

Let’s welcome everyone, and spend 2020 getting stronger together! 💪🏻💪🏻