Here are five tech options to keep you going! One of the ways that successful people stay motivated is through technology. Today I will quickly talk about five options I have used, and I will highlight those we use at Progression Fitness and Regent Fitness in Rochester, MN.  Myzone. Myzone is a wearable heart rate based system that uses wireless and cloud technology to accurately and conveniently monitor physical activity. The longer you are consistent with myzone, the higher your status grows. We have several members at Progression now in the Hall of Fame (HOF) Status. HOF status represents four years of consistently getting to the gym 13 or more times a month. When worn in the gym setting, your HR and zone show up on a TV screen. The screen allows the coach to adjust your workout to get you the intended stimulus for the day.   Strava. Strava is...Read more

One of the most incredible things of 2020 was the simplification of meditation practices.   I had read a few books on meditation in the past, and all made it a drawn-out complicated process.   Then along came Colm O’Reilly! Colm is the owner of CrossFit Ireland. He has helped many gym owners and others learn the art of mindset and helped many start a meditation practice. He also has a great new course out for coaches. Two-Brain Coaching: Mindset.  Here are five easy ways to start a meditation practice.  Know that all meditation is simply a focus of your thoughts on one thing. That is it. You don’t need to empty your mind of all thoughts.  One minute a day can result in positive benefits. Everyone has 1 minute a day.   Assigning your 1 minute to something else you do every day is an excellent trick to completing your daily meditation. Colm...Read more

In my freshman year of college I was required to take a speech class. Aside from the fact that death was probably preferable to me, I did take away a lot of value from that class. Small pond to big pond and all that stuff, I will save for another post. Today being Christmas, I want to talk about the candy cane. Because of my high anxiety levels during college, I can remember very little of the four years. But one of the assignments sticks out in my mind. Object impromptu it was called, I believe. The Professor came around the room, reached into a box, and gave each of us an object. We then had 10 mins to prepare a speech, which we had to give that day in class. My object was a candy cane. I reflected on my experiences with candy canes and came up with a...Read more

WHAT TO EXPECT FROM A CROSSFIT GYM We’re not going to hold back here: We’ve set the bar high.  We have been doing this a long time. We know what good gyms look like and we know what bad ones look like. So what should you look for in your new gym? How do you know if it’s the right fit for you? What should you avoid?  You should look for excellence, and care. YOUR GOALS AND THEIR MISSION Your new gym should care first and foremost about your goals.  When you get there, they should sit down with you personally and find out who you are and what you want to accomplish (this meeting can happen online, too). Before they throw you into a free workout, they should know your history and your goals. And you don’t need a facility tour right away. All gyms look the same: The...Read more

Suck more, grow more. We all know nothing changes if everything is fine. If there are no issues, there is no need to change anything. Perfect relationships don’t improve because they are perfect (even though they are not).   The problem with perfect is that it isn’t. Perfect changes as you get better. Everything seems fine until it gets better. Think about that. You don’t know what you are missing until you learn what you are missing. Here are five ways to suck more and then less. Find someone better than you. The most life-changing thing you can do is to search out a better version of yourself. Want to be a better dad? Who is the best you know? Seek them out, and watch them interact with their children. Talk to them about parenthood.  Ask a trusted friend about areas in which you suck. This one is hard, not only for...Read more