-Marty

I stumbled upon this quote a while ago and I’ve been holding onto it, as I really wanted to test it out before I shared it here. I have to say that after just a few short months (yes, it will be two months already on Friday) I have found so much truth in this statement.

It is no surprise at this point that I have seen numerous physical changes. My previous posts have more than raved about what seems to be the immediate effects of this work out. I am clearly stronger, have increased stamina and am visibly in better shape but there are changes that I value greater at this point that are not overt.

Since beginning Focusmaster my mood has clearly changed. I’m sure the increased energy has helped but I am more motivated overall. I am more positive, happier and find myself taking a generally more optimistic approach. Now don’t get me wrong, I am not saying that there aren’t still days that defeat me or that  I don’t get derailed by worrying about the bigger picture here and there, as I am still human. I’m just saying I spend a lot more time in the moments and making the most of each one instead of trying to plan out my existence.

Another facet of this journey — probably the most important for me personally — is confidence. I have gained a sense of confidence that is brand new to me in my 32 years. I often stood to the sidelines of life and watched others do the things I wanted. I didn’t try a lot of things for a laundry list of reasons I could come up with on the fly. I decided before even attempting a task that I was not cut out for it, didn’t have the skills or strength or time, that I am too old or it is too late to learn.  Really, what it boiled down to was I had determined I was going to fail before I even attempted. That sense of defeat is gone and now I welcome the challenge. In the last two months I have joined the Albany All Stars Roller Derby, something I have been wanting to do for years, started playing co-ed flag football for the Old English Pub (coming from a girl who has never even watched football this is huge as it’s so far out of my comfort zone) and recently signed up for the Warrior Dash with a friend of mine for this summer.

Physically- transform your body.

Emotionally- alter your outlook.

Mentally- shift your perspective.

The moral: Keep moving, seek out challenges and evoke change.

-Kate

- Marty

You have feet in your shoes

You can steer yourself

any direction you choose.” Dr. Suess

As I was leaving the other day, Kyle asked me what my goals were with Focusmaster. I quickly became aware that I didn’t really have any (or if I did, I hadn’t taken the time to think about it long enough to articulate them). He told me that I had to know what I was working toward, where I was going, in order to know when I got there. It made me realize how often in life I’ve probably failed to recognize my successes, how many times I didn’t realize when I was “there” because I had never stated my destination. So I began to think and after a few days of mulling it over, here is what I came up with…

I’m sure you are expecting a nice, easy, tangible answer, the kind that most people give, like…I want to lose weight. I want to be stronger. I want to have cut arms or a six pack or look good in a bathing suit. Honestly, for me, its not really about any of that. Sure all those things would be great (in fact, ideal) but they are in no way what motivated me to want to do this. Now here’s the part where we go from trainer to therapist but let’s face it, there is always a psychological side to any work out, right? Even if its just the escape from life for the time that you’re there. So, here are my goals:

I want to commit to something that has no gain or use for anyone else but something that is just exclusively for me.

I want to do something where my successes and failures are judged only by myself, where I have nothing to prove to anyone else and no one else gets to determine my worth.

I want to be happy in my own skin and I don’t know what tangible goals it will take to achieve that, if any, it may be all mental.

I want to see what I have and what I can take.

I don’t just want to just show up, I want to conquer this.

In the end, I want to be validated by my own accomplishments to myself and no longer by anyone else’s views. I have spend too long letting other people determine my worth and although that can suffice at times, its a high risk situation. Giving someone the power to bestow that upon you also gives them to power to take it away.

My destination… I want my power back.

- Kate

Its a good little workout to hit the whole body all the while working your cardio. Some changes you could make would be to switch the combination, change up the order of the exercises, or increase the reps to make it a longer series. Easily incorporated into your regular routine and a great way to build explosive power, speed, and endurance. IGNITE THE FIGHT!

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If you try the best you can

The best you can is good enough” Optimistic- Radiohead

I’m not sure about the rest of you but I often turn to music for many things in life, solace, camaraderie, empathy, motivation, empowerment… really whatever I need at that time.

Well, this week took an unexpected turn and I ended up injured after a parade day mishap. Long story short, I busted up my knee. As soon as I landed and the searing pain shot through the side of my knee, my first thought was… no, no, no I can’ be injured, I have to box! I took it easy for the next few days and even took a very guilt riddled day off from Focusmaster. I went back on Tuesday and was feeling a bit defeated, frustrated more, that I had made this commitment and now something was going to hinder my progress, stand in the way of my goal.  This was the point where I had to make a decision, I could either use this as an excuse to quit or give mediocre effort or I could just roll with the punches (lame pun intended).

Fact of the matter is, this is not what I had planned out when I began. I had predetermined how these 3 months were going to play out and an unexpected fall and knee injury was not in the script but oh well, things happen. I realized then that I can’t control everything or plan everything and give up when things don’t go the way I want. Setting unrealistic expectations of perfection will only lead to disappointment and unneeded feelings of failure.

The Radiohead lyrics came into play yesterday when I pushed too hard and further hurt myself halfway though the workout, Kyle saw me do it and said to sit the next few rounds out. I made the decision at that moment that I didn’t want to take the excuse to sit it out, that it doesn’t have to be all or nothing but that the best you can is good enough. At that point I just modified everything we were doing to the tolerance level of my injury. It wasn’t about perfection and I wasn’t going to pout about my injury, I was just going to do what I could. In the end, I managed to keep doing something the whole time. I didn’t take the out and it felt really awesome in the end.

I did the best I could and it was more than good enough. This isn’t the first time and I’m sure it won’t be the last, that these particular lyrics have played a role in my life.

When or if you ever feel like you get to that defeated point,  just remain Optimistic.

- Kate

What actually happened is that not only did it transform our bodies and those around us, but it changed all of our lives. It became the healthy addiction we all have been searching for. My wife and daughter started taking the classes at our local Gold’s Gym. I watched with awe as they went from crappy eating and mundane workouts of treadmills and sit-ups to the absolute glow of inspired training, true challenge, determination, perseverance and success.

I was in a class with my daughter this morning; not having taken a class with her in sometime. Her absolute passion for this workout was so moving to me, that it was all I thought about for hours after the class. I mean, she was pushing right to the end of each round and getting those last few punches and push-ups out. It not only inspired me, but the rest of the class. But thats what happens when you do this workout. It not only brings out your best, but it has a truly inspiring effect on the team around you.

So remind yourself, “when you are inspired to do your best”, it has an amazingly positive effect on others that you may not know. When you change your life, the lives of those around you are also changed. Do your best today, be inspired. IGNITE THE FIGHT!

-Marty

Listen to a voicemail.

Reset the time on the microwave.

Google a word.

Wash your hands.

Pay a bill online.

Send a text message.

Brew a k-cup.

Hold the door for someone behind you.

Update your facebook status.

I think we can all agree that this is a list of completely simple tasks, correct? What each of these things have in common is that they all take about 30 seconds to do. That seems like nothing right? Well good, because that is the key to this entire workout. I realized recently that I was going into the workout all wrong. I was thinking of the big picture, the whole 30 minutes and making the destination too far away. I had heard Kyle say a few times “You can do anything for 30 seconds” but it took some time to resonate. It really is true, it isn’t about getting to the end of the class, it’s about getting to the end of each 30 seconds and making the most of it.

If you aren’t aware by now, the workout consists of 2 minute segments broken down into  30 second intervals. For example, 30 second strike combo, 30 seconds of  jumping jacks, same 30 second strike combo then 30 seconds of pushups. So, for each segment there is 1 strike combination and 2 body weight exercises and you never repeat them in the same day. That’s what makes it so effective, once you get into the mind set that its only 30 seconds and its the only time you are doing it, you go all in.  Also, no matter what you least favorite is, as we all have different dreading body weight exercises, (mine are definitely push ups but it seems like the group consensus is burpies) once its over its over.

Since I have reprogrammed myself from the 30 minute to the 30 second mindset I have notice such a difference in what I am accomplishing. My strikes have more power, my transitions are faster and my repetitions have increases significantly. Each 30 seconds has to be treated like the finish line, I had to stop trying to ration my energy for the entire class and start exhausting it on each interval. It’s amazing how much more you can find in you when you really test your limits.

Just something to think about next time you are doing one of those tasks. You should ask yourself if there is anything you can imagine not being able to handle in that time? The answer should of course be no and the next thought should be… your plan for joining Focusmaster.

-Kate

The first few weeks I felt like I couldn’t catch my breath and my recovery was slow. My striking needed work and I was a little sore from the body weight exercises. For me, in the beginning stages it was all about pacing myself and learning how much pain I could endure. This workout is tough! If you like to do extreme workouts, you would absolutely love this workout. It is addictive. I noticed how fast I was progressing and I was only into the second month or so; I found that my wind got so much better, that catching my breath was no longer the problem. I was beginning to step up my intensity. I was recovering quicker during the minute rests and was anxious to get back to the workout. Then after 8 or 10 weeks I noticed my stomach was tightening up and my abs were beginning to show. My arms and legs were getting leaner and more defined. I hadn’t lost any weight but my body was changing. I was amazed because this was the only workout I was doing and I hadn’t changed my diet.  A half hour a day, 5 days a week and I was getting noticeable results. I was extremely impressed. As my performance improved I began to count my reps during the body weight exercises to begin to grade my performance myself. Some days I would really amaze myself at how many reps I would do for a particular exercise. The coach would tweak my striking technique and body weight exercises so that I have gotten smoother and more efficient. It lived up to all my expectation and more. Everyone knows that if you do certain actions long enough your body begins to develop your muscles to maximize those actions. I have been doing this workout long enough so that my body has changed more like a fighters body. I’m leaner and stronger with more endurance than even my younger self. I forgot to tell you I’m 56 years old and in the best shape of my life.

I recently had to miss the workout for about a week. I was concerned about coming back to see how much of a back step I had taken by missing all workouts for that week. During that week I was missing the Focusmaster workout like I never thought possible. “You don’t know what you got till it’s gone.”  I was pleasantly surprised to find that I actually had a renewed energy for the workout and it was actually like I never left. I was pleasantly surprised. I would have to say if you have always hated cardio, this is for you. You get unbelievable cardio workout in a 30 minute, action-packed, high intensity workout of striking and body weight exercises that will sculpt your body and leave you anxious for more. Don’t be intimidated! In the classes I see all ages, shapes and sizes getting the benefits from the Focusmaster workout. If you are bored with your workout, you have to try this. You will get addicted! Train like a fighter…Feel like a fighter… IGNITE THE FIGHT!

- Gene

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