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1-17-17… Persist and Resist….

If you want to be successful in anything difficult in life two things have to happen….

1) You must Persist

In order to master anything.  Be successful in anything.  Bear fruit from your effort.

You MUST persist in that effort.  Give it the good ole college try.  That doesn’t mean 2 days, that doesn’t even mean a week.  That means persist with enough time to get results.  In a fitness regiment, that’s at least 3 months of solid effort.

Now let’s define solid effort.  

What do we say all the time?  3 is key right?  If you want to be successful here, and I mean really be successful here, show up 3 times a week for at least 3 months.  That doesn’t mean that it’s the end of the world if you only make it twice a week.  It just means it’s going to be harder to get your results.  We have people that get results on twice a week, but it requires more discipline and usually some effort on their own.

That being said, a solid effort also includes doing the other things we recommend in the program.  Can anyone say, #nutrition? Yes, you can not out train a crappy diet.  If you’re investing the effort to train 3 times a week, don’t negate that effort with your frappacinos, scones, and pasta every day.  Lean into the nutrition guidelines we give you.  If you need help, or extra accountability, join the nutrition program.  The next one starts Jan. 28th.  You can check out more info here:  Click here!

But I digress, the point is that you must persist in your effort for a long enough time to bear fruit in that effort.  It’s about the time that most people are falling off their New Year’s resolutions.  Let’s lean in and persist through to receive the reward of results.

2) You must also Resist

I hit on this a little bit in the earlier paragraphs.  You must resist things that will negatively impact you.  You can take quick wins like sugar.  Resist sugar, and it’ll positively affect your results.  Resist, staying up late at night and that’ll benefit you.  Is watching another rerun of Everybody Love’s Raymond for the 10th time really worth negating your results you’re working hard for?

Those are easy wins.  Resist the temptations, and you’ll set yourself up for success.  Even easier, is to set yourself up to win by not putting yourself in the situation where you’d have to resist.  If I could eat girl scout cookies and I had them at my house, I’d dominate an entire box.  So, buying a box and having them at my house isn’t worth it.  You know what I mean?

Again, all those things are easy to resist.  What about the harder ones?  This is what really separates you from the pack in your results.  Can you resist the things that are more difficult?

For example, do you have friends, that all they do is go out drinking and partying?  Then they make fun of you because you’re on the, ‘health kick.’  Sometimes that hurts.  Sometimes there are people who are jealous of you.  Sometimes there are people that bring you down.  Are you willing to cut them out in order to be more successful?  It sounds harsh, and maybe to some it is.  In reality, if you want to be successful in life, really successful, you have to surround yourself with people that are on the same mission as you.  

That’s why your community here at CFB is so important.  Lean into it if you need it.  Did you know that you’re the average of the 5 people that you hang out with the most?  It’s true.  If you are hanging around 5 people who make $20,000 a year in salary, it’s likely that you are as well.  If you want to make $100,000 a year in salary, you need to figure out a new group to be a part of.  That’s just a money example.  If the 5 people that you hang out with all the time are drinking and eating crappy food, chances are they are unhappy with their bodies, and you will be the average of what those 5 friends are.  If you want to take yourself to the next level, you may need to bring them here, or have them join the journey with you somehow.  Maybe you can be their catalyst for change.  

Sometimes, it’s a hard reality, but you must resist the urge to fall back into old habits.  Resist things that bring you down.

So in summary, if you want to be successful at whatever you do, two things need to happen.

Persist long enough to be successful, and resist what brings you down.

Let me know how I can help you.




Dip Clean and Jerk

Clean Pull


Clean and Jerk x 20

Single Arm Stepping Lunge x 50 each leg

800m run

for time