I hope you all are doing awesome today. Forgive me if my voice is a little crazy-sounding. I’ve been under the weather and battling a little bug that went through the family. I’m starting to learn how that works. It starts with the kids, then moves on over to the parents.
That actually is going to play into today’s call, so we’ll chat about that in just a minute. First, a couple of quick announcements:
We’ve got several 101 graduates who are joining us in regular class, so I want you guys to introduce yourselves to them. Make them feel like part of the family, make them feel welcome, and make them feel encouraged that they graduated from 101 and are going into the regular class. Some of these guys are feeling a little bit intimidated. They’re working out alongside you guys who have been with us for years and are super fit. I hope that you guys will encourage them and congratulate them.
A couple of shout outs:
One of them, Renee, has really inspired me. She’s a past member and was with us several years ago. She actually did some personal training with my wife. Renee is just a beautiful person inside and out and I’m glad she’s back. The reason she’s inspired me is that she’s come in and has been hitting our workouts with a cane. She’s scheduled for ankle surgery at the end of October. Most people would just set their health and fitness aside to worry about it after the surgery, but not Renee. She joined the 101, worked hard, and we modified for her. It worked out just fine and is continuing to workout.
There are a lot of people out there who fear Creed and the types of workouts we do because they feel they can’t do the workouts, but that’s not true. If Renee, who has so much ankle pain that she’s walking with a cane, can come in and do modified burpees and squats, then anybody can do it. I’m just so inspired by her and so glad she’s with us.
I also want to give a shout out to Leslie and Melissa, who have inspired their husbands to get fit. Rob is Leslie’s husband and Mike is Melissa’s husband. I want to give a shout out to Leslie and Melissa for setting the bar and successfully living out the law of the picture from John Maxwell’s book. The law of the picture states that people do what people see.
If you’re on a fitness journey and you really want your spouse to be on the same page, do not nag them. That’s the absolute worst strategy if you truly want them on board. The best thing you can do is to live it out like Leslie and Melissa have been doing. Their husbands have been watching them, and what has happened? They have effectively inspired their husbands. It’s almost always the wife who starts. I don’t know what it is about that. Guys, raise up your leadership. It’s much more common to see a lady come in and inspire her husband, so kudos ladies.
Remember, we do a 15% off per person discount when you bring your spouse on board so keep that in mind.
Challenge to rise recap:
We did a 3-week nutrition challenge with rise and we had 12 participants. Almost everybody lost weight, and we had someone lose 7 pounds in 3 weeks. One of our participants has been stuck for a year and I think she lost 5 pounds in 3 weeks, which is incredible. If your main goal is weight loss, I encourage you to join the next one. We’ll probably do another one around January.
Do we help you guys with nutrition by offering advice and reviewing food logs at Creed? Absolutely. Just know that we are not nutrition experts. We can definitely help you but the expert, in my opinion, is Corey Little. He’s my friend, colleague, and business partner. Me and him own Rise Nutrition Solutions together and we provide the food and supplements at Creed. More recently, we’ve started these challenges and we’re also starting a private nutrition coaching community. This is a more affordable way of getting nutrition coaching from Corey.
Corey charges $200 per month for nutrition coaching. Not everybody has the money for that, so we’ve created something that’s much more cost-effective. We have a Facebook group and live calls where you can join in and ask questions. We’re excited about it and seeking to grow that community.
Last announcement is Fall Brawl, which is coming up. We’re doing it different this time. We’ve been toying with individual and partner competitions, but we’re going to have a 1 day competition instead of it being a 3-week deal. It will be Saturday, October 22nd. We’re going to do several workouts in one day, but we’re going to schedule it so you’ll be able to complete them. I assume that we’ll start the first workout sometime in the morning and then we’ll have heats. We haven’t nailed out all the details yet, but put it on your calendar for October 22nd.
What do you do when you’re sick? I’ve been under the weather lately and I actually was planning on doing this talk before I even got sick. I’ve had a couple of questions here and there about what to do when you’re sick.
There are 3 things I want you to do:
Drink more water. We recommend 2-3 liters of water per day when you’re healthy, so let’s crank it up to 4 when you’re sick. Water is super important and vital to your body.
Sleep more. Sleep more at night or take some naps during the day. Your body needs to rest when you’re sick in order to recover well and speed up the recovery process.
I don’t want you to do any super intense workouts. This is hard for people in two ways; some people have some pride in this area, and some people have some fear in this area.
Some want to “beat the sickness” and don’t want to “let it win”. I’m not sure where this comes from, but maybe it comes from people saying “I’m going to beat this thing” when they have been diagnosed with cancer. Having a cold or a stomach bug is not the same as cancer. Usually when people are talking about beating cancer, they could mean that they’re going to clean up their nutrition or they’re going to start working out and taking care of their bodies. They may also work on their mental toughness or start praying more. If you do those things, you may dramatically increase your chances at beating cancer.
That’s different than what you guys are doing. You’re pursuing health already as members at Creed, killing workouts, making nutritional changes, and hopefully doing some things to build mental toughness. Our workouts definitely help you to get mentally tough. You guys are doing those things, so physically fighting off sickness is not the same as beating cancer.
You cannot fight off sickness physically by doing work. That diminishes your ability to fight sickness. You want to give your immune system all the energy that it needs to attack the sickness or infection, so you don’t want to take away that energy with intense workouts while sick. If you want to go for a walk to stay active, that’s one thing, but I don’t want you killing yourself at Creed. If you want to come in and aren’t contagious, no big deal but have the mentality that you’re only going at 40-50% effort. You will get something out of it.
When people struggle with the fear, it’s the fear that they’ll lose something they have gained. It’s just not going to happen. If you’ve been working out for months or years, you’re not going to lose all of the progress in one week of laying out of workouts to let your body recover from sickness. Fitness is a journey and there will be ups and downs, but the only way you will fail is if you quit. Taking a few days or a week off to recover is just an obstacle. It’s not quitting. It’s more effectively overcoming the obstacle.
Intense exercise strengthens your immune system long term, but it decreases your immune system short term. What you want to do when you get sick is speed up your recovery and get back to the gym as soon as possible, so working out super hard out of pride or fear is doing a disservice to yourself.
Okay guys, hope you found this audio useful. If you’ve got questions, I’ve got answers. A few of you have been asking me questions and I’m going to get to those. I’ve got those recorded.
Alright gang, let’s go crush the week! Not me. I’m not going to be crushing the week until I’m back to 100%. I’m working smarter rather than harder. That’s going to help me recover quicker and get back in the gym.
Have a great week. See you soon!