How to Workout with Pain; 4 Steps to overcoming Tendonitis

It’s your 97th ON day at the gym. You are the epitome of a professional bodybuilder / cross-fitter (or whatever program you follow), but you chose not to compete because of some reason you made up to justify your fear of failure.

You don’t take rest days because neither did Ronnie Coleman and that dude was swole house thunder jacked.

Adrian Peterson Looking jacked! #whodat

Adrian Peterson Looking jacked! #whodat

Now all of a sudden, yeah, it kinda hurts to squat, or bench or put the box of Reese's cereal back into the hiding place above the fridge. That range of motion is annoyingly painful. Just enough so that you’ve unconsciously asserted your hurt shoulder into every conversation you have citing your last session of half rep shoulder presses you did with the 95s. Or even worse, you begin to tell me about every single WOD you did last week and go into excruciating detail about the weight, rep scheme and time frame of your workout.

::RANT:: Research shows this is true specifically for people that come from Crossfit Gyms

Let’s go down this rabbit hole briefly while we’re on the topic. If I'm at Chipotle eating a double everything bowl with two forks per hand by myself with headphones in, take that as a cue that I don’t want to sit with you and talk about this entire week of programming you just did. Bro, we don’t train together, and we don’t even go to the same gym. What makes you think I care about your training? You’re talking at me to hear yourself talk about the workout you just did as if putting it on Instagram and Facebook wasn’t a good enough reminder.

For real tho

For real tho

I promise the only reason people act interested in hearing about your last workout is those who are impatiently waiting to tell you about THEIR last workout as a pissing contest of work capacity.

Here’s how to know if you should share your workout with anyone: Was it a record? Did someone gets seriously injured? Are you asking my opinion? Are you giving good, actionable advice in the form of an anecdote? If not, relax and let’s talk about the Saints upcoming season.  

::End Rant::

Tendonitis or Tendonosis

Guess what. Because you don’t take the 10 minutes after your workout to stretch and instead run to the nearest mirror to snag a flex sesh, snap a few dozen photos and spend the next 30 minutes posting to Instagram, you’ve developed TENDONITIS. Or tendinosis.

It’s pretty much impossible to discern which one you have, but I've called in the scientists and dug up fossils of our bro ancestors to help you figure out what you got and how you’re going to fix it so you can get back to benching way more than that other guy that comes into your gym disrespecting your bench with his fuckboy headphones and flashy new Nike Romaelos though you’ve never seen him actually attempt an Olympic Lift in his life. Yes, this paragraph is only one sentence. Suck it, English.

Tendonitis - you probably don’t have this. The “itis” refers to inflammation. It comes from overloading the tendon with excessive force. Now I know what you’re thinking. “Bro, ehem, Beaux, I excessively overload my tendons every second of every workout ever, this is it.” Calm down turbo. No it's not. 

TendonITIS = inflammation. Usually caused by small micro tears from forces too heavy or too sudden.

  • Time to recover: days to weeks

TendonOSIS = Non Inflammatory. You’re degenerating the collagen without giving it enough time to recover; you can think of it as a repetitive strain injury.

  • Time to recover: weeks to months -> it takes about 100 days to make new collagen.

How do you know which one you have? If something sudden and dramatic happens and you experience pain, it might be Tendonitis. More often though, almost 90% of the time, it’s from repetitive stress. So, if your program is getting much harder and you’re not compensating with recovery tools like stretching, massage, stem, food, sleep, and meditation -- you might have developed Tendonosis. It’s ok Brosideon; it’s treatable without drugs.

Case Study

I began developing Tendonosis in my knees when I increase my squat program from 2 to 3x per week. This increased repetitive stress improves strength but also damages the body far past it’s ability to repair itself. Strength is a slow process (which I'm being forced to partake in) without the use of drugs (steroids). I also began neglecting stretching, which I currently regret.

right knee collapses, putting inefficient and damaging tension on the knee. Over time, this will lead to tendonosis or meniscus damage. 

right knee collapses, putting inefficient and damaging tension on the knee. Over time, this will lead to tendonosis or meniscus damage. 

If it were tendonitis, my first course of action is to

  • Control and reduce inflammation
  • Stop doing the shit that makes it hurt.
  • Use NSAIDS (not steroidal anti inflammatory drugs)
  • Ice and Rest (as much as possible) - I’d do lots of muscle cleans, power cleans and deadlifting instead of heavy, deep squats.
  • Lots of massages, perhaps Gua Sha or other scraping modalities to break up muscle and tendon adhesions.
  • Improve mechanics. If you get to this stage, you’ve been doing something wrong. Small tweaks in movement over the course of a long training cycle lead to injury. Plus, you look like an idiot when you’re working out the wrong way. Get a coach to help identify faulty movement patterns.

Since I have tendinosis, I will do something similar, but drastically different in a few fundamental ways.

The big differences are:

  • Heat and Stimulation NOT Ice and Rest
  • No NSAIDS, they reduce the repairability of collagen

Specifically, for Tendonosis, I have a plan that will last for not less than two months. Anything less and the problem will still exist, though it may be significantly reduced. 

Actionable Stuff Below!

FIRST: I identified the problem that caused the damage. Personally, I had a few muscles that deactivated (yes that happens quite frequently) causing my hips to shift and knee to collapsed during heavy lifting. Now, this won’t hurt me if I do it a few times, but chronically, repetitively and under heavy loads will become a big issue.

I saw my Chiropractor, Dr. Ben at Allied in Metairie to address the muscles that were giving me a problem. I’d suggest you do the same. He helped straighten me our and identify which muscles were in need of special attention. 

SECOND: Friction Massage. Get yourself massages! Self-massage works too if you’re on a budget. Voodoo flossing works, and I'm currently experimenting with Gua Sha techniques. Stem and heat can also fall into this “repair category” as well.

THIRD: Corrective Exercises. This includes muscle activation therapy to improve your biomechanics, as well as joint strengthening. Exercise that strengthens the area without putting too much strain on the tendon is good. Don’t do anything that hurts the tendon.

In the first six weeks, everything should be very slow and controlled. Consider making mostly “negative” or eccentric motions. This stimulates collagen production, alignment and cross-linkage formation improving tensile strength. Also, reduce the load. Stop worrying about the weight, just get better and fix that poor form that got you tendinosis in the first place.

As you start to see the progress, you can introduce the movements which caused pain initially back into your workout, but very carefully with light weight, lots of control and have a coach there to make sure you’re on a better movement track.

FOURTH: Stretching. For real this time. Make this a part of your program. Like write it down and do it. Before and after you train. Stretching will improve recovery by aiding in blood flow as well as lengthen the tendon which reduces the amount of tension placed on it during lifts.

Don't let pain keep you from the gym. Of course it's a great excuse of why you "can't workout" but if you're looking for reasons why NOT to workout then this article probably isn't for you. I'd suggest reading this. 

If you need help with any of this - please reach out! We have dealt with issues of our own and preexisting issues with many of our members. 

Common places to have Tendonosis; lower back, shoulders, elbows, knees, wrists, fingers, ankles and achilles. If something hurts in a very specific motion, but doesn't hurt outside of that motion, you probably have some sort of tendinopathy. 

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3312643/

http://www.sportsmd.com/sports-injuries/knee-injuries/how-to-treat-tendonitis/

http://elitesportstherapy.com/tendinosis-vs-tendonitis/

http://www.doctorschierling.com/tendinosis.html

How Much Progress Can Be Made in 10 Months?

TL;DR: +30kg to my total in 10 months

Right before I decided to fully pursue a side job in weightlifting, I asked the Reddit/r/weightlifting community for help choosing which programming to follow. The specific program isn't as important as actually being able to follow the program respectably.

For example, most football teams have the same plays, so they practice very similarly. What makes teams successful, I believe is 1. Talent 2. Hardwork in the offseason 3. The Mental Game - ie, no drama, team cohesion, confidence & sacrifice. If everyone does the pretty much the same 1 & 2, then it comes down to #3. In football, much of #3 is predicated based on how the coaches handle conflicts and manages the team leaders. 

In weightlifting, the coach plays a pivotal role in the mental success of the athlete. They give the athlete confidence to violently put 300+ pounds overhead. Most often, they give similar cues and write similar programming, but if the athlete fully believes in the Coach, they will commit to pulling under a weight never before snatched, lock the elbows out and drive the head forward under the crushing weight of the bar. Make no mistake, pulling violently under a weight that 10 months ago you could barely pull off the floor, if fucking frightening. The only way that weight is caught it through confidence and months and years of training. 

So when I asked Reddit about programming, I got a bunch of bullshit responses, like "get a coach", "do what your coach says", "lol this guy thinks he can be elite"... 

[Link to original post](https://www.reddit.com/r/weightlifting/comments/4spddr/trying_to_compete_as_an_elite_weightlifter_whats/)

That day in July 2016, I started with Kevin Doherty at Hassle Free BBC in San Francisco. At the time, my totals were 120/152 (265/335) in training. I chose Kevin because of how Eugenio and Kristen, my other two coaches spoke about him and his program. Also, he just coached Jenny Author at the Rio 2016 Olympics, so there was that which is nice. 

Determined to make nationals, I set my sights at 130/160. At the 2016 AO in Orlando, I hit 125/152. Made 125 on my 3rd attempt after missing the first two and got called for a press out on 155 & 158. My total ended up being 177. 

To qualify for Nationals, the total for 85kg was 289. I was a bit light. (read: not even fucking close)

Afterwards, my training became much for diligent and focused. I changed the method by which I squatted; meaning, I did all the sets, no matter what. I stopped skipping sets or short changing the volume & percentages. Being driven by competition, I watched the other 85kg lifters constantly. I can do that I thought. 

Two months later, I drove to Houston to try and qualify for Nationals. It was a 5 hour drive from New Orleans, where I live and own a gym [GeauxFit Training](www.321geaux.com). Kim Barbell hosted a meet where I hit 130/159 to qualify by the skin of my teeth (289 total). I hit 130 on my 2nd attempt and missed the 3rd.

https://www.instagram.com/p/BQszIsflsSx/?taken-by=coachbeaux

In the C&J, this meant I needed to hit 159 or it was all for nothing. I missed at 154 on my 2nd attempt and went up without a second thought. I made 159.

https://www.instagram.com/p/BQtmtvOF-oI/?taken-by=coachbeaux

This was one of the happiest moments of my life, but now it was time to train for nationals. Excitement left as quickly as it came as training became even more serious. After this meet I attended a seminar by Bob Takano at Redline Athletics and took my training to a different level.  I think that's a subject for another time, but if you're interested, I can tell you more about it. 

So at this point, 8 months after the OP (original post), i added 10kg to my snatch and 7 to my C&J. Not bad, but not elite by any means. The next 8 weeks of training were brutal. It was my job. No excuses. I owned a gym (without kilo weights but I lived) and had a great coach writing my programming and my co-owner/girlfriend/headcoach/weightliftingbeauty coaching my form in person. 

I was well prepared for my meet in Houston, but I was ready to crush it in Chicago. My weight was on point, my training was great and my coach kept me focused and calm. I don't ever remember being nervous because I felt so good about my condition. 

At nationals I PR'ed everything. I snatched 137 and hit 165 in the CJ. In training leading up to Nats, I snatched 139 and Clean and Jerked 167, cleaned 169 but missed the jerk. I ended in 9th place overall. My goal is to medal next year. 

So 10 months I went from 120 -> 137 snatch and 152 -> 165 for the clean and jerk. 

Coaching was part of it, yes. There's no argument from me on that. But fuck the haters. Butt fuck the haters. What really allowed me to succeed was the belief in myself that I could compete on the national level. I believed it so I gave myself every opportunity to improve and work. As Bruce Lee says, "as you think..." 

Now, i'm not a champion nor do I consider myself elite, but i'm working on it. I'm getting there. So if you want to get better or be the best, keep at it. Don't stop. Don't relent. Most people stop just before their big break though comes. And finally, as Donnie Shankle once quoted the late Ivan Abadjiev, "why are you allowing other people to put limits on yourself? Don't put limits on yourself. Let's go find out what you can lift today and tomorrow and in 5-10 years from now see if you're standing to be a champion."

Friends and Family Day April 22, 2017

We had a great time with our members and all the new guests who showed up this past Saturday! I would say our April F&F Day was a huge success. Congrats to Alie for winning the custom pair of GeauxFit Training shoes! And shout-out to Troy for being so kind and to Courtnie for being so honest. We had a few questions come up and wanted to answer them for you guys!

If you still have any questions feel free to reach out. You can call, email, visit, facebook message, carrier pigeon....I am still working on understanding Morse Code past SOS so that might not be advisable. But other than that! We would love to hear from you!

The Open Experience Part 3; The Training Hall

The Training Hall

Twas Friday morning, 24 hours out from the big day. Finally, I get to see it all. My veins were burning hot with excitement and nerves. I'm going to lift in the training hall. The weights will be light, my movements will be fast and the equipment will feel fantastic. My mind was racing with thoughts like this. I couldn't get to the hotel quick enough. 

As we walked into the quite large and open training area that looked like it could have held about 400 Tony Robbins seminar guests, I saw about 10 platforms for lifting. Each with maybe 4-5 lifters and and 5 or so coaches and spectators (athletes that have either just lifted or are waiting to lift). I could hear the weights crashing down, the Elieko bars landed with a quite and distinct thud on the solid wood 8x8 platform. Compare it to how a 1995 Honda Civic door sounds when it's shut versus a 2017 BMW 7 Series. 

I walked in confidently trying to hide my nervousness and failing miserably. I picked the first platform I could sit down next to and started changing my shoes. Quickly I realized that team Juggernaut was just about to walk onto this particular platform to begin their sesh. No problem, I thought. I would just work in with them. I hesitated. I looked at Kristen then looked back at the platform nervously. 

Would they accept me? Would they let me work out with them? Was I good enough? 

Immediately Anthony Pomponio, the favorite to win the 85kg weight class, steps on the platform and starts waving the bar around like a 1/2 inch PVC pipe. He is in my weight class yet seems so much bigger than me. I begin awkwardly inching my way towards the platform like a child in the school yard hoping to get a chance to play with the older kids this time. Here's my shot... I look at Kristen for reassurance. Then start hesitate again... And it's gone. He then throws on 70kg (155lbs) and begins playing with the weight as if it were an empty barbell.

 I missed my opportunity. "Well Fuck" I told Kristen. "I'm going to walk around and see if I can sneak in somewhere else."

It is very important to start with a very light weight and it's against etiquette to unload the bar while someone else is using it. You should only add weight. I needed to start with the empty barbell and get things warm before I jumped to 70kg.

Kristen getting her own workout in! 

Kristen getting her own workout in! 

Personally, I'll press the barbell, push press it, jerk it a little, then bring it to my hips for some hang muscle snatch action, then turn it up with power snatch then full snatches then some overhead squats to get the blood rushing to my loins. Next I'll hit a fast triple at 50kg, then a double at 70kg, then singles with some stretching in between. 

On the complete opposite side of the conference center I found another platform with what seemed to be a more inviting crowd. I began lifting. 

I worked up to 95kg snatch and 120kg clean and jerk. Didn't have much of a game plan here just wanted to move fast and get the nerves out. Kristen took some great videos of me and posted them to IG which got me like 7k views and a hundred followers. That was fucking huge for me. Stoked!

After I was done lifting Kristen and the other coach at the platform began talked, as she does :) Since it was her first big meet coaching he was giving her some much wanted advice. I stepped in with "look at Anthony Pomponio" squatting heavy a day before competition!" Walt, the other coach, looked at me and said something i'll never forget. 

Don't worry about what he's doing, focus on what you're doing. You don't know when he lifts or why he's squatting. For all you know he's going to bomb out tomorrow because his legs are tired from squatting today.

The next day he missed all of his jerks. Walt was right. He bombed out. 

Btw - if anyone knows this guy "Walt" can you connect me with him! I'd like to thank him for his advice! 

 

The Open Experience Part 2; Travel

Traveling to Competition

Kristen and I had plans to fly out on Thursday evening, get a quick training session in on Friday, then compete on Saturday morning. The flights were pretty miserable-mostly because I was nervous about making weight.

As a former wrestler, I cut weight pretty hard; not because I had to, but because the team needed me to. I never missed weight because I took it very seriously. This same level of seriousness / nervousness came into play here.

It was about 8 hours of travel (almost as much as if we had driven there) delays and non direct flights stretched the trip out quite a bit. I wasn't able to drink much water since water significantly outweighs food. Think about eating an 8 ounce steak vs drinking 8 ounces of water. You’ll get more fuel from the steak.

I still had about 1 lb of sliced chicken breast and 1.5 lb of sweet potatoes from a Chomp Nola bulk order so that was my airport food and also what I ate the next night for dinner and after my last training session. Kristen, being the supportive partner and coach that she is, went on the same diet with me. Though I’m not sure how I felt about that in the moment. On the one hand, if I couldn’t eat donuts and burgers she shouldn’t either. On the other hand, she was eating the only clean, nutrient dense food in the airport and I was a bit hangry. Either way it didn’t matter. She was there to support me and would have gone elsewhere if I’d asked her. I liked her company so I never asked.

We arrived in Orlando, FL and our friend (aka World Class Host) Jenn picked us up from the airport and brought us straight to her house to check weight. I was 1.2kg (2.5lb underweight). Being under is a blessing and a curse. It’s great because you can eat and hydrate and a little bit of the weigh-in anxiety goes away. 

Being underweight isn’t ideal because weight moves weight. The lighter you are, the less you can lift because your body is drained from lack of Hydration & Glucose (energy/fuel). To perform well, our muscles need to be lubricated (hydrated) and your brain must have the sugar it needs to be confident in the lift. What most people don’t realize is that your mind is going to be the limiting factor in almost everything you do physically. If your brain says no, your muscles are useless.

That night, we went out for sushi, a half glass of wine and two shots of Saki. I went to sleep about .4kg over. I felt great. Nervousness and excitement coursed through me. As I lay in bed I tried to preview the events that would take place on Saturday and it was impossible. My meditation game was weak and moreover, I had no idea how I would feel or perform in front of such a large crowd on such a big stage with so many bright lights.

Yet, I fell asleep. Quickly.

The Open Experience - A Weightlifters Views on a National Competition - Part 1; Preparation

Stage 1, Preparation

The experience of competition is always quite nerve-racking. The accumulation of training highs and lows all comes down to this point - for you to demonstrate how much effort and hard work has gone into preparing for this single moment.

Fuck, I thought.  "Did I do enough? Could I have done more? Should I have squatted and more? Shouldn't have skipped those sets of heavy jerks." These were my thoughts 1 month out. I was a nervous wreck. My lifts were inconsistent and I kept missing jerks at 90%. I was somewhat afraid to get under cleans at 95%. My snatch was okay but 275 (125kg) was so unreliable I was scared to even attempt it. 286lbs (130kg) is my all time max set in November 2016 just a month before the AO. Before that, I'd only hit 130 (285) twice.

The weeks leading up to the meet, the volume of training is incredibly high. Each session lasts more than 2 hours, not including warm-up or post workout stretching. The demands and stress on the system are not just physically draining but also mentally fatiguing. For example, imagine the last time you worked up to a heavy double back squat.  How long did that take? Now imagine doing that heavy double for 6 more sets of 2. That's just the first exercise and they’re usually five or six more to follow.  

During the last few weeks of training I found it very difficult to be consistent. I was less and less excited about training because of how brutal each session was. I was hitting a mental barrier. I was starting to get my ass kicked. Motivation and enthusiasm were fleeting. I was reading Donny Shankle’s blog, searching for motivation - I love the way he writes and thinks about success. I even printed out a flyer of Pyrom Dimas and put it in front of my squat rack. This actually did help me quite a bit.

 

Then that Monday before my competition, I hit all my lifts. No misses. It was like getting a hug from a friend you haven't seen in years. The remarkably comforting embrace which makes everything somehow seem like it's going to be ok. No, not just ok - Great. I've missed you old pal. Glad to have you back. Please don't leave me until we make a grand appearance together. Promise me old pal, that you'll never leave me.

With consistency and confidence restored, excitement knocked at the door and ask to join the party. 5 days out, I felt great. Training was in a strong taper, which meant no more doubles or triples. No more 2-3 hours training sessions. Now it was time to be very precise.  Practice each attempt as if it were a competition lift. Make them all.

3 Big DO NOTs of New Year Resolutions

Looking to create a lasting resolution this year for your fitness goals? Avoid these 3 things to make sure you stay true to your goals.

  1. Don’t do it alone. There’s no reason whatsoever to believe that you’re on your own. Find a group (not just one person) to help you. A group mentality will make sure progress is attained whereas one other person can actually assist you in dropping off your goal path as they might dwindle in enthusiasm. Group-think is different. Groups help you to move forwards no matter what.

  2. Don’t get injured. Stay healthy and avoid costly mistakes that could force you to the sidelines. Start slowly, with light weight and correct form. Stretch often, especially when the body is warm. (Message me for helpful advice on stretching). In addition to reducing the risk of injury, flexibility training will also help you recover from your workouts and feel better, more limber afterwards.

  3. Don’t do too much too soon. Your body will need time to adapt. If you overwork it too quickly you will put your immune system at risk and burn yourself out. In your first month on a new fitness program, take at least 3 rest days, maybe 4. After month 3, you may reduce that to 2-3 rest days. Give your body a chance to recover and build up a tolerance to the new stresses you’re subjecting it to. And also, give yourself a chance to miss it. If you have to force yourself to rest, you're doing something right!

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J_Stephen_Young-Photographer-20160827-105201.jpg

Obviously there are a million TO-DOs in order to ensure completion of New Year Resolutions, but I hope these DON’Ts help give you some strategies as well.

If you have any questions about choosing a training program for this New Year, i’m happy to chat, provide advice or insight if possible!

For workout tutorials check out our Youtube Page

To join our program, please email coach@321geaux.com or text message 504 355 1239 for more information! Our New Year program begins January 9th! 

 

 

6 Ways to Create More Time

 

"I wish I had more time..."

All we have in this world is time. Consider this the main resource of your life. You have a certain number of years, days, hours which are yours to own. Then you run out of time. While time can be fleeting, I believe it is possible to create more for yourself.

On the flip side, you can waste time. Throw it away. Completely misuse and lose it all together. The most frightening thing to me, aside from heights and spiders, is that you can’t get that time back that you’ve wasted.

Once the moment passes, it’s gone.

It’s all too common for me to hear people say, “I need to wait… to get my life together, for this job to settle down, for my kids to stop requiring my time… I need to find the time for that.”

I see people with a deliberate intent on starting something yet are impeding by the fear of a time commitment. They wait for the perfect opportunity, the perfect moment, a personal invitation...

There’s no such thing as perfect timing. Stop hoping your “ducks will align perfectly” because it won’t happen. You can use this as an excuse, but you’re just wasting time.

Practically speaking, I have 3 years of good weightlifting left in me. Most Olympic Weightlifting careers are typically ended right at the age of 30.

That gives me 3 years. At 5 sessions per week, 2 hours per session gives me roughly 1,560 hours of training left to achieve my weightlifting goal, more on that later.

How do I make the most of the time I have left?

Be more time efficient

Make each session count as much as possible. Don’t waste time. Practice with deliberate intent and laser focus. Avoid going through the motions just to check off a to-do list. Everything you do should have a reason, purpose which helps drive you a step closer to succeeding.

Next time you’re about to do something. Think – what do I need to improve upon the most? Where are my faults? Once you know what you need to improve, figure out how to improve, then commit to making the improvement.

Spend more time doing it (if longevity is the limiting factor)

For my particular goals, I currently spend 2 hours per day weightlifting. I could add in another hour in the morning or evening for accessory strength training, but that gets pretty demanding on the physiological system. As I build a tolerance to volume, I will certainly add in 3-5 hours of accessory training per week. At the minimum, that would add roughly 150 hours of extra work per year.

Do more of what you love, do more of what makes you happy. 

Extend the lifespan

As always, adding a year or 2 to the lifespan of the project, career or goal timeline could be critical for success.

Maybe if I eat properly, don’t smoke or abuse alcohol, stretch more, see a chiropractor regularly, practice yoga and mindful meditation - maybe I can add another year or two of competition to my life. Maybe I won’t have to end at 30.

This goes for every single person. If you enjoy playing with your kid, you can do that until your kid gives you grandkids. And you can play with them too! So long as you commit to putting in the work now to add years of active movement to your life later.

I've heard this before, 

“when the day comes and I have to make a change, I will be able to”

but that isn’t reality. If you let this thought that If I really needed to, I could become a crutch to keep you from moving forward, not only do you waste time now, but years in the future will start to creep back. What you could have done until you were 60+, now you can’t even do at the age of 45. That’s 15 years of future joy that is being wasted right at this very moment.

The only way to avoid losing years of your future life is to start now. Start now, start small, start slow, start as a beginner. But don’t be afraid to start because your ego. It’s ok to be a beginner. It’s ok to ask for help. I struggle with this sometimes too.

Time Optimization

Speaking of asking for help. Don’t go after things on your own. Use the little time you have to be the best you can be. Ask others, professionals / coaches / teachers for help / advice / mentorship.

You can spend the next 10 years of your life trying to paint without a teacher and you might do well. But I’m telling you that if you get help, if you seek others who are better, if you surround yourself with those who share your beliefs and goals and you will progress much more quickly that you ever could have alone. Plus you'll make friends. 

It’s not technically wasting time to do something without guidance because you’re still doing what you love, you’re learning and progressing. But you could be progressing faster. To be great, you’ll need some sort of help. Do yourself a favor and get help sooner rather than later.

Stop Procrastinating

Action taken today is far better than a plan for tomorrow. It doesn’t have to be complete or perfect - in fact, more often than not, it will never be complete or perfect. If you can relinquish the notion of perfection and be ok with progression, you’ll be much happier. As Bruce Lee says, and I paraphrase, the moment you understand you cease to grow. At the point in which you become perfect, you stop growing as a person. You no longer need to become better because you believe you’re perfect. This in itself is a flaw in the human condition.

Nothing and no one is perfect and that is the beauty of humanity. We are all different. Don’t put something off because of fear it won’t be perfect. Do something because you might do it differently. It won’t be perfect but it will be. And that’s what’s most important. It is because you did it.

Learn from time spent

In the beginning, I talked about wasting time. Once that time is gone and passed, it’s over, gone forever. That is still certainly the case, but everything you do or don’t do is still an opportunity to learn and progress. Wasting time all morning doing the wrong assignment might seem like a waste, but you can still learn from this. Learning opportunities will often create valuable knowledge and insights for future tasks.

Think back and ask yourself, “what did I not know & do wrong that put me in this situation?” For me, it’s usually because I rushed - I’m a very impatient person and that causes me to pull the trigger on tasks without thinking about all the circumstances of situation.

I challenge myself to be more patient. Learn from my mistakes. This helps me maintain confidence in decision making in the future and not get too bogged down by fears of mistake and failure. Whether or not I get it right isn’t the issue, it’s whether or not I can take action, learn and keep moving forward.

People are often petrified that they will waste time or do something wrong so they never commit. They procrastinate. They wait. Then the moment passes. Years pass. Time is gone.

Think about these steps next time you want to make something happen for yourself. As always, if you would like to talk about your goals, please let me know! I'd love to offer any helpful advice on getting started and progressing from failure to success. 

Lastly, remember -- "Whether you can or can't, you're right"

 

 

1 year later...

It's only been a year since we pulled the trigger on making a dream become a reality. We went through this procedure, step by step, slowly taking moving in the right direction until we found a property and began paying bills. 

Every dream requires steps in the right direction. Most steps will be taken in the dark & without a safety net. First, I had to accept the fact that I could fail. Only then could I let go and give it 100% of my effort. It was frightening. 

Last  Class coached at CrossFit Potrero Hill, San Francisco. 

Last  Class coached at CrossFit Potrero Hill, San Francisco. 

I'm here to tell you that life is scary. But you are capable. If you ever want to pull the trigger on your dreams, I'd love to chat with you, advise you or just listen. 

Many people find comfort in the known. I do it too sometimes. If you're ok at being exactly who you are - great! Most people aren't. Most people are leaving something on the table. When you do this, I promise, you will begin to find ways to compensate for what you left behind. Food, drink, alcohol, sex, drugs...

I believe we begin to seek satisfaction in this limited and short term form until it becomes such a habit that we can never turn away from it - we've identified with this. It's now who we are. So when things get uncomfortable we turn towards bad habits instead of good ones. 

There are two wolves.
One represents all things bad; it represents anger, greed, envy, pity, arrogance, guilt, ego... The other wolf represents good; happiness, kindness, humility, empathy, generosity, compassion... 
The wolves begin to fight. 
Which one wins? 
The wolf you feed. 
Thanksgiving stop in LA on our roadtrip to New Orleans 

Thanksgiving stop in LA on our roadtrip to New Orleans 

Begin feeding the right wolf. Tell yourself you can and start taking action upon it. Don't know where to begin? Let's talk! I'd love to learn more and see if we can uncover it together. 

I find it fascinating to hear about your goals and to learn about what you want in life. It was a hard topic for me to address because "what if I fail... will i then be a failure at the one thing I've known my whole life?" NO - it's never failure to take a shot. It is failure to quit or to have never started in the first place.

What do you want to do with your life? 

What do you want to do with your life? 

Once we figured out what we wanted to do, it was time to start thinking about how to do this. This process could literally take a lifetime, meaning, some people will actually spend their entire lives planning something, waiting for the perfect day to execute. That day will never come. There is no perfect condition. Your ducks will never be in a line. The best you can do is create a rough outline and continue to study and learn when you're not on your hustle. 

The wheels start turning... what do we need for a Fitness Gym in Metairie or New Orleans...

The wheels start turning... what do we need for a Fitness Gym in Metairie or New Orleans...

You don't need to quit your day job or give your kids up for adoption to be able to find fulfillment through your passions. Similarly it does not mean that you should give up your dreams you have a family, a job or a test tomorrow. 

You DO need to continue to learn and invest in what you love. Doing what you love will make you happier. You'll be able to give more to those around you because you find your life more fulfilling. Eventually, with enough deliberate practice, you'll be good enough to charge people for the skills and knowledge you've developed. 

So, what do you love to do? What would you do if you didn't have to work all day? What do you get excited about for you. It's important that you're excited about it for the sake of IT, not anyone else's approval. 

Zen and the art of weightlifting

Zen and the art of weightlifting

Tell me, I really want to know. That's why I loved recruiting – I got a chance to control a conversation about people's' dreams. Applicants told me about their passions, hobby projects and future aspirations. When you hear someone tell you about their passion project, you share a beautiful moment in time with that person. A moment reflective of a child's christmas morning. There's excitement, wonder and inspiration in their voice and in that moment you want nothing more than to see their dreams become reality. 

So - what are your dreams? Why are they your dreams? What was the first moment you became inspired to go after this particular dream? 

7 Ways to a Smaller Dress Size with Performance Training

Performance Training refers to the program, in its entirety, here at GeauxFit Performance Training. Our program will reduce cutaneous and subcutaneous fat, build skeletal muscular strength for the average person but can be scaled up to professional athletes and scaled down to those with disabilities. 

This program is for everyone, all we require is a positive attitude and commitment on your end. Below are the 7 ways in which you will lose fat though Performance Training. 

Metabolic Conditioning : The Method of Exercise

Let’s first define the term Metabolic Conditioning, or MetCon as i’ll refer for the rest of this article. MetCon workouts are designed to be performed with high intensity over varied time modalities in which the human metabolic system is challenged to adapt to higher levels of stress therefore burning fat while building lean muscle.

When we prescribe MetCons to our athletes, we have a particular goal in mind. We want to challenge you for a specific time duration. This duration changes frequently to address the 3 different energy systems our body uses and forces our bodies to constantly search for adaptation, which burns the most fat and builds the most muscle.  More on this in a later article. 

Strength and Conditioning Gym in New Orleans & Metairie

The After-Burn Effect : Fat Burning that Lasts

During the post workout time period, at least 10 hours afterwards, our body goes through a multitude of different process to replenish oxygen stores, ATP stores, creatine stores, remove lactic acid, repair muscle tissue, etc. This requires the body to work and therefore burn additional calories.

With our MetCon style of training, your body will burn additional calories for up to 72 hours post workout, contrary to steady-state cardio, which will only provide a meager 10 hour afterburn. If you’re doing steady-state cardio to lose weight, be careful because you’re going to end up losing significant strength and muscular development. 

Don’t let your gains stop in the gym - force your body to keep burning calories long after your workout with Performance Training.

Mindset Towards Food is Changed

Don’t be fooled, effecting change in the human body is hard freaking work. The workouts we do are not easy, but they are scalable so anyone can do them and anyone can do them with intensity. Given the nature of what you go through each workout, nutrition can make or break you.

If you don’t eat properly before a workout, your body will not respond well to the workload we impose on it. Food begins to take the form of fuel – the substance you consume to optimize performance. 

This mindset shift is remarkable. By your own will you begin choosing healthier foods. You'll make better decisions, drink more water and start caring about what goes into your body. You become disgusted at the thought of consuming an entire pizza, sleeve of chips a'hoy or bag of chips. This change will provide incredible boosts to your fat loss and well as save you tremendous amounts of money!

Meal Plans that Force your Body into Using Fat for Fuel

If you struggle with diet, in addition to Performance Training program we offer meal planning. We set you up with a grocery list, macro nutrition guidelines and actual meals to prepare and eat. If you want to lose fat quickly, this is by far the best way to go about it. There’s not one single fitness professional that will disagree with us here - meal plans will even beat out exercise when it comes to fat loss. We offer this in addition to our program and have seen much success professional athletes cutting weight to everyday athletes looking to lose 20-100+ lbs.

We also work closely with Chomp Nola - a locally owned and operated food prep service. Many of our members pick up pre-made (and very delicious) meals that contain all natural, non-processed foods. These are a great idea for the busy professional that can't make time to prepare meals in advance. 

Coaches that Keep you Accountable

Most people that fail fitness programs fail because of lack of accountability. With GeauxFit Performance Training, you’re not on your own. When you walk through that door, you see your coach. You have someone that tells you what to do, how to do it and why it’s important. If you subscribe to the meal plans, you have to report to your coach weekly.

Strength and Conditioning Coaches in New Orleans

We are in your corner every step of the way. If you’re super sore, something doesn’t feel right, or you just simply lack motivation - you have us, our knowledge and experience at your disposal. We keep you going, safely and confidently. We are here to make sure you reach your goals.

Social Influence Inside & Outside the Gym

You will go through some very tough workouts side by side with others that share your goals. These people enter into the same agreement as you - the agreement that no matter what, you finish. They become your life-blood. They motivate you, encourage you and make you feel at home the moment you step through that door. You won’t quit because they are there counting on you. They want to see you succeed just as much as you want to see yourself succeed. They are your iron family. They run with you, squat next to you and lie on the floor beside you exhausted physically and mentally from the workout that might have just changed your outlook on the maximum capabilities of the human body.

Pops and Curt in a team training session

Pops and Curt in a team training session

You won’t let these people down and they won’t let you down. So you continue. You finish the workout. You become stronger, leaner and more capable. 

You commit to a program that’s bigger than yourself

While you may initially believe this is about you, it’s not. Your health is yours, but the effect of your healthy lifestyle will bring to your friends, family, coworkers, dependants… That effect is monumental and can’t be understated. Your kids will see health as important. They will have a positive role model to live their lives by. They are less likely to abuse drugs & alcohol and eat excessive sugar.

You’ll be much more pleasant to be around at work. You’ll have more energy to take care of others and you’ll be happier. Your confidence will enable more opportunities for you to be involved in your loved ones' lives. You’ll start saying yes more often because you’re not afraid to go out in public. Others will notice and appreciate this - I guarantee it. This will keep you going. This is why you'll come back - not always for you, for others too. 

Karla decided to do this for her, but it's had profound changes on the people in her life too. 

Karla decided to do this for her, but it's had profound changes on the people in her life too. 

What has most challenged you in the past? Time? Motivation? Commitment? Nutrition? Injuries?  Email coach@321geaux.com and tell us what your challenges are? What are your goals & what's holding you back from achieving these goals? 

Also, you can go to www.321geaux.com to schedule a free intro 1 on 1 session with one our Master Coaches. 

"Whether you can or you can't, you're right." 

Tasting Blood After Exercise

Has it happened to you yet? You get started a brutal workout with light weights and easy movements - so easy, it doesn't make sense to stop and rest because your muscles don't quite fatigue. If you're mentally strong enough to pick the bar up and keep going, the only other limiting factor are the lungs you've neglected to train for the past entire lifetime.

b&k open

So you keep pushing. Your lungs are killing you. You want to stop and breathe. But, your mental game is strong today. Something is motivating you to get back on the bar. Is your bro there? Is he back on the bar again? Or are you crushing him and want to create a lead so large that he will never be able to see what once resembled gains under the shadow you're casting over him like the Mountain. So you rush back to the bar to increase your lead. Or catch up.

Personally I can get defeated pretty easily if I fall back. It's gaining a lead that makes me more motivated to keep going. Ashamed to say this, but it's not very Rocky Balboaish. He was a man that took beating and asks for more. He took a beating from a roided up Russian then spat back, "ain't so bad" as he takes haymakers to the chin and keeps moving forward. I strive to be more like Rocky. Ain't so bad

beaux open 15

And you pick the bar up. Lungs burning, everyone around you can vividly hear you gasping for oxygen. But it ain't to bad. Just finish this set, no matter what, then you can collapse on the floor, assume the fetal position, kick off your shoes because somehow that will improve our oxygen uptake and make the intense pain relinquish its control over our central nervous system.

kristen gasping for air

We did well. Beat out PR. Kept up with that person. Had the best time. Pushed ourselves to the limit. Found out what we were really capable of... Whatever you wanted to do, you did. And now you're on your feet, urging others to finish their workout. You know what they are going through and you do your best to help them get through it. Then you cough.

"Almost there!" you cheer. Coughing again you notice a taste of blood. Holy shit did i just rip my lungs open? bad ass, you think to yourself. In that moment you may feel how I feel, accomplished, proud & slightly nervous that something serious might be going on, but screw it - no pain no gain. So you go on to let everyone know how badass you are. Like a gladiator in the arena that just won your life yet you're still a slave so you don't brag too much. It's more like a humble brag. "Is it normal to taste blood after dominating this workout?" you say trying not to sound like a tool. You don't really care what the answer is, you just want them to know you taste blood - aka - victory. 

What is happening though? Why are you tasting blood? Some people may also get a metallic taste - it's the same thing. Blood contains iron. Iron is in weights. You eat weights for breakfast. And you just had breakfast. Except our weights are rubber so this analogy doesn't really work, does it?

Science

TLDR; you're tasting blood because fluids containing red blood cells leak into lung air sacs.

For the bros: be warned, it gets sciency for a bit.

This is referred to as Exercise Induced Pulmonary Edema (EIPE). It's relatively common in box gyms (Group Fitness Training Programs), marathon runners, triathletes, cyclists, endurance athletes and fighters.

There is a bit of permeability in the "blood - gas barrier" through which "gasses and blood are exchanged through the alveolar air & the blood in the pulmonary capillaries... High levels of stress compromise this barrier which allow fluids containing red blood cells to leak into lung air sacs". You can read a bit more about it on Stack.

If you really want to hear yourself sound smart, just memorize this quote and blurt this out to anyone that ever tried the humble brag on you.

"Elevated pulmonary artery and left atrial pressures, coupled with a decreased intrathoracic pressure during inspiration, translate to increased capillary transmural pressures and the exudation of fluid from the capillary to the airspace," wrote the authors of a 2011 study entitled "The Curious Question of Exercise-Induced Pulmonary Edema."

They will not only taste blood but see it as well because you just blew their freaking mind.

It's not a trophy to taste blood and it might mean you pushed yourself to the limit. This shouldn't happen often and is probably more common for those people that can't leave their egos at the door. This won't kill you or leave any negative long term effect (that i know about) but this shouldn't be your goal. When you're healthy, in shape and consistently been to the gym, you shouldn't get this experience. But if you take 2 weeks off, eat garbage and try to jump back in right where you left off - you might be tasting blood your next workout.

What do you want to be when you grow up?

In second grade my teacher, Miss America (hand of God, that was her name), had an exercise in which she would predict the future career of her 7 year old students. During this point in my life football was everything to me. I was the quarterback, I was a receiver and I played defense. I thought I was the shit. Plus, Pops was the coach so I got to take home the play book.

I was for sure going to be a QB in the NFL. Miss America had to see it. Look at these biceps, I thought, these are the biceps of Pro Ballers. I can’t wait until she confirms my awesomeness to the entire class.

“Beaux, you’re going to be a coach.” she says, deflating my dreams.

Fast forward 15 years.

My first real, big-boy, job interview. There I was at a publically traded tech company and I got asked, “Where do you see yourself in 10 years?” Stunned that I didn’t have any bullshit up my sleeve to suffice for a good interview answer, I blurted out, “I’m going to own my own gym.” Then I pulled out a shaker cup and pounded a protein shake.

They hired me. 

That was 5 years ago. My plans have been all over the place leading up to now. I didn’t have a resolute, spoken vision to become a gym owner. My vision changed constantly. For a while I thought I’d be in recruiting forever. At other times, sales were my best option.

No matter what I did though, the iron was always there for me. The gym, my haven/church/asylum, never turned me away, rejected me, or made fun of me. It inspired me, challenged me, motivated me, and taught me much about manipulating change in the human body. Like no other subject, I studied fitness. I read and researched. Talked with pros and guided amateurs.

Good luck getting me to study math. Unless it’s addition by 45’s, I really don’t care. Though now I’m starting to get pretty proficient at multiplication and division of everything by 2.2. Fitness could captivate my attention endlessly. 

When I first met Kristen she secretly told me the she wanted to own a functional fitness facility. She was going to start it with another friend. I thought, “That’s cute”. But she meant it and here we are.

It’s easy to say, “Go after your dreams!” but in reality, it’s really hard. It’s a huge decision and if the people closest to you don’t support it, it’ll be damn near impossible. Kristen has made all of my dreams possible so I recommend you find people to have in your life that encourage, inspire and love you unconditionally.

If you do have a passion, don’t let the fire extinguish. Fuel the fire. Get involved with the community, attend events, support locals doing the same thing. Eventually, you’ll be good enough to get paid to do what you love and you can leave your meantime job to follow your dreams.

Collectively, Kristen and I were making over a quarter mil a year working at some of the best companies in the world. We’ve given it up in pursuit of true happiness.

My friend Sooman used to tell me this constantly “Confucious says, ‘do what you love and you’ll never work a day in your life'”.  Totes bro – thanks for the advice.

Down 2% bodyfat, Congrats!

A little over a month ago, I offered a bootcamp to our community - the BeauxFit Fat Furnace. I've renamed it to the BeauxFit BootCamp because we've done a lot more than burn fat! 

This is a New Orleans Bootcamp that helps motivate and educate women on fitness and nutrition. Our group training program is run by me and I am a stickler for form. The bootcamp, based in Metairie, is built to be encouraging and motivating for all fitness levels. Most of the women here haven't exercised in decades and they've come to realize that it's never too late to start again. 

I'd like to give a shout out to Betty and Trudi for their hard work and phenomenal success the past 6 weeks!

Betty is 65 years old, maintains a moderately healthy lifestyle and started our program 6 weeks ago after attending a workout in the park.

"The classes with Beaux are very upbeat and challenge my balance, coordination and core strength. They are always different and keep me engaged and constantly learning. In addition to losing 2% body fat in 6 weeks, I've also gained a friend in the program. I never miss a class and really feel like this program will work for any and all body types."

Betty is moving quickly and becoming stronger by the day! I'm so happy for her. Also, she told me that she's moved from her larger jeans to the smaller ones she was about to donate. Glad she held on to them!

Trudi is another one of our BFBC warriors. Her nutrition and lifestyle could be healthier, and that's something we're working on. She's smoked since she was 15 (for 40 years) and hasn't ever been taught proper nutrition.

"I'm down a half a pack a day and feel better, more confident in myself. My diet still hasn't improved though, but I can feel the changes from the workouts when i put my bra on - I finally get to the last clip! I love this place because the gym is empty during this time and I don't feel pressured or intimidated. The facility is very clean and the owners work hard to keep it that way.

I'm most excited about Trudi dropping smoking. We still have work to do, but this is a huge step in the right direction.

I'll be honest, I didn't expect them to see such fantastic results. The program is only 3 days a week for 45 minutes. What we do here is the absolute best for melting fat, as well as improving core strength and toning muscle.

If you'd like to learn more about this program, email me at coach@321geaux.com. 

"Whether you can or you can't, you're right"

Gaining Weight on a Budget

Based on the statistics i'm making up in this post, 68% of Americans are overweight or obese. That means 1 in every 3 people have an excess of body fat that borders on unhealthy and at-risk for a catastrophic health malfunction. Before I get into a rant on how unhealthy Americans are, let me get back to the point of my post. 

There is a small number of people out that that can't actually gain weight. Their genetics gifted them (or cursed depending on your POV) a metabolism that relentlessly shuts down all inbound gains food. When you goal is to gain weight, this sucks. 

A client of mine is in this position. He reminds me of myself in High School - 110# and eager to tack on mass. Couple the high metabolism with the lack of funds for food (college budget), gaining weight is a real challenge. 

First off, we need to examine how to gain weight. 

How to gain weight

Eat a lot. 

You'll need at least 1g protein to every 1 pound you weight. Equally important is that the protein is absorbed by the muscles and not discarded without use. Consuming more than 40g protein in one serving is literally pooping money in the toilet. Separate your protein consumption throughout the day! 

For you meat heads, go ahead and try and get 1.5g protein per 1lb body weight. 

Foods

We went to costco together. Our budget, $!00. We got:

  • Breakfast
    • Oatmeal & Protein Pancakes 
      • High carbs, high protein, low cost. For those of you with deeper pockets, get eggs, veggies & avocado. Breakfast burritos are awesome. 
  • Lunch
    • Chicken, Sausage, Broccoli, Mixed Veggies and Spinach (why am i capitalizing these foods?)
      • Frozen, prepacked chicken is a huge bang for your buck. Pre-thaw the night before, throw on the grill or stove with some veggies or put in the oven with some bacon fat. 
      • Sausage because it's delicious. 
      • Mixed veggies (carrots, corn and peas) all are considered relatively high on the glycemic index, meaning they are processed quickly. Add brown (or white) rice for additional carbs - he already had rice, so we didn't buy any here today. 
      • Spinach - good for anti-estrogen, testosterone and fiber. 
  • Dinner
    • Same as above + sweet potatoes 
  • Snacks
    • PB&J baby! Chop up a banana in your PB&J and you just added 400-500 calories between meals. Nice. 
  • Weightgainers / Protein
    • I recommend these for anyone looking to gain weight. We already had some so we didn't have to get them at costco. 
  • Supplements - yes, but not in the initial stages of weight gain. Use food for the first 1-3 months, then introduce supplements. 

This will most likely last 1 week. The PB&J and Pancakes will last about a month though you'll have to get more bread and jam. The chicken and veggies are usually the first to go. Cook them early on in bulk - yes, cook in bulk. Some call it meal planning, we call it cooking in bulk. 

Next time you go to costco, send us a picture of the basket and let us know how much it costs! Also, if you find any killer deals or secrets, let us know!