The price and the guide

Some days are joyous with feeling of adventure and overcoming adversity. You feel great about a cool experience, for me the physical ones are the most satisfying. Feeling free & easy of movement afterwards is the goal. Pain can be a consistent companion , it’s how much that is the question. Understanding how to thread the needle between soreness & injury is hard. Some days you pay the price for hubris. Today is one of those days.

Last week I talked about the joy of meeting and rolling with a world champion and the challenge & joy that came from the chance encounter. In addition to that grappling session, I had a hard Jiu-jitsu class the day before and, with the help of friends, took down a large oak tree on Saturday. Well, my body wasn’t up for that combined level of work. Now, a pinched nerve in my neck overrides the recovery of the rest of my muscles and will keep me out action for awhile.

As a performance coach to all levels of athletes, recreational 65+ year old nordic skiers to 20-something elite rugby players, High-school football players to CEOs flying around the country, I stress working their plan and the importance of recovery. Know thy self and how you work best. I failed to adhere to that maxim. Another setback reminds me yet again of the significance of coaching, the wisdom of experience, and why we seek those who provide it.

For myself, this means working with my chiropractor, Dr. Breanna Tivy (Thrive Chiropractic), to boost my recovery. Then, sitting down with my BJJ instructor, Prof. Gina Franssen (X2 BJJ), to map out the next year to hopefully avoid another episode like this one. And finally, some upper-back strength planning with my friend, Mark Schneider (The Retreat Strength Gym). Yes, coaches need coaches, too.

As we move through this month of resolutions, think on what your goals are for this year and why they are important. Reflect on who can mentor or guide you through the journey. Don’t ask for “help”; look for advice and direction from someone who can give prudent prespective. This guide can aid in avoiding some pitfalls; probably not all. Be proactive. The journey will be a bit smoother. And when you do make a mistake, that same sage mentor will be there to assist in moving you forward again.

Seek coaching. Find a mentor. Create teammates. 

“One of the greatest values of mentors is the ability to see ahead what others cannot see and to help them navigate a course to their destination.” - John C. Maxwell

Many strong hands make light work.

This Saturday several friends (and their kids) came over to help take down a dead oak tree. It was kinda like an old fashioned barn-raising, just in reverse. The skills of a forester to start and some good Cuban pulled pork sandwiches to finish (recipe below) bookended at a great day. In the middle was a lot of work with strong hands. Having the strength and mobility to move heavy pieces of oak means lots of firewood and potentially some milled wood sections for future tables & benches. This ability is the benefit of work in the weight room and time spent making good friends. Both require time, dedication and being your authentic self. What will your strength practice & openness to friendship create? Get to work this year building muscle for cool tasks and the friends to enjoy with whom them.

Cuban Pulled Pork

Ingredients

2 tablespoons extra-virgin olive oil

1 tablespoon kosher salt

2 teaspoons ground cumin

2 teaspoons dried oregano

1 teaspoon ground black pepper

1/4 teaspoon crushed red pepper

3 to 4 cloves garlic, minced

Juice of 1 lime (2 tablespoons)

Juice of 1 orange (2 tablespoons)

3 to 3 1/2-pound boneless pork shoulder

Mix the oil, salt, cumin, oregano, black pepper, red pepper, garlic, lime juice and orange juice in a small bowl. Make slits in the pork with a paring knife and rub liberally all over with the oil mixture. Place the pork in a slow cooker and top with the remaining juices from the bowl. Cover and cook on low until tender, about 6-8 hours.

Remove from the slow cooker and let cool slightly. Shred the pork into thick chunks with 2 forks. Set the pork aside and keep warm in the cooking liquid.

Serve over rice or on sandwich buns

topping:

Yellow mustard, Swiss cheese, thick-sliced honey ham, thinly sliced dill pickle, or sweet pickle relish

Be open to giving

Cool experience: A teammate brought a friend to Jiu-Jitsu Friday. I invited the new white belt (w/cauliflower ears) to drill some escapes, helped him with some simple positions like others do for me. His local friend told me he able “to roll”. Then we went live! I learned alot about grip, hand battling, & evasion. Later in the session, I found out this humble guy was 2021 greco-roman wrestling 55kg world champion, Ken Matsui.

Along the the journey, we will meet interesting people. By opening up with giving of yourself, and being open to receiving, special moments happen that will enrich your soul and the path.

Arigato Ken! Good Luck on the road to LA 2028!

Prepare

Its a beautiful sunny day in April. We are usually beginning the commencement of the non-winter outdoor activities. But Old Man Winter has a few more tricks for us.

However, the snow will melt; the grass will green. And golf/softball/trail running/[insert spring activity] will start soon.  

So, go prepare. Get to the gym and lift weights to build your power for hitting more doubles this year. Throw those med balls against the wall to develop your club head speed. Practice your arm swing & high knee drills to hone your running form.

Build a plan to help improve your performance. 

Don't complain. Prepare. Spring is coming and your game will thank you.

-Ryan McDowell

Member Showcase: Catherine H.

Catherine is an awesome member of Maxmead Fitness.  She is such a positive person who lifts everyone up each day. Hear why she is at Maxmead Fitness.

Your 2018 New Years Resolution Guide:

Everyone has them. The infamous New Year resolutions. Whether it’s eating better, losing weight, goals for in the gym, out of the gym, goals of travel, for school, sleep. Everyone has different things to work on but the common theme with the resolutions is not following through with them. We have put together a few simple steps that we use at Maxmead to help our members reach their goals.

1. Coming up with a plan- It is easy to say you are going to do something. “I am going on a diet.” “I am going to start a new workout routine.” “I am going to be more consistent with going to the gym.” Whatever it is you say you’re going to do, if there is not an action plan to follow it is very difficult to stick with. What do I mean by action plan? I mean sitting down and writing out ways that you are going to make these goals achievable. For example, you write down that your goal is to start the Whole 30 for the month of January. Next is taking a look at your schedule and lifestyle at the moment. What things will you need to change? What things might get in the way? From there you can come up with actions to help you be successful. One might be your work schedule is crazy and to be successful you need to spend Sunday evenings going to the grocery store and preparing food for the week. You can then take that action plan and plug the time you need for food prep into your schedule on your phone or daily planner.

2. Starting Small- If you have a BHAG (big hairy audacious goal) we are behind you 100% and say GO FOR IT! What we suggest for these life changing goals is to start small. What we mean by this is instead of changing everything all at once, start making a few changes every week. From step one you will have an action plan. If your goal requires you to make a lot of changes, start with a few and add changes as you go along. Like the old saying, Rome wasn’t built in a day, it takes time, practice, and repetition for these new lifestyle changes to set in.

3. Community- Let people know what your goals are! Be excited about them and share them. Share your plan of action with your gym community, your family, your friends. Talking more about your action plans will help keep you accountable and someone you share with may have some great feedback or advice for you. When you include others and let them know your goals it can help you stay motivated, positive, and on track. It is also nice to have a community help you celebrate your small victories along the way.

When we have a new member join our clan at Maxmead they meet one-on-one with Coach Ryan, Coach Elizabeth, or Coach Brad for an  intro session. The goal for us is to have a better understanding of our new member. We try to get the whole picture of what their life looks like at the moment. We want to know how your sleep is, what stressors are apparent, how is nutrition and water intake, what are your lifestyle habits, what does your exercise routine look like, how often do you stretch? All of these things factor into your time spent at the gym and to best help you succeed we need to reach more of your life than the hour that you spend in class. From learning more about you we can then give you action steps. Small changes that you can make right away rather than big changes that are easy to give up on from being overwhelmed. From these small changes we help you along the way and will give you further steps to take down the road. This is why we call ourselves your ‘Coach for Life’. We want to see you succeed!

We are beyond grateful to have the opportunity to enrich the lives of others with better movement, nutrition, and a friendly, welcoming community that is a blessing to be a part of. If you are interested in joining our clan, or know someone who might be a good fit don’t hesitate to send us a message!

Goodbye to 2017 and all the wonderful lessons we have learned, friends we have made, experiences, and growth along the way and Hello to 2018 and a new adventure! We can’t wait to hear what your goals are and how we can help you succeed!

"Coach for Life"

"Coach for Life"

And other things we believe.

“Coach for life”,  “Every class, every member”,  “Train for life”.

A few phrases you’ll hear from coaches and members at Maxmead Fitness. We would like to explain what these phrases mean to us.

Each of our coaches at Maxmead Fitness has a contagious excitement and enthusiasm for fitness and health. That is set by owner, Ryan McDowell. Ryan has been coaching for 18+yrs. He passes on an “open mind and empty cup” mentality onto Coach Brad and Coach Elizabeth. As a team we have set a strong philosophy that we coach and live by. We want to help others move well, improve quality of life, and strive for a healthy style of living. We want them to have an awesome experience at our gym. To have a community that they can depend on. To feel support from their coaches and other members.  

How do we setup this atmosphere at Maxmead Fitness?

We meet with members one-on-one. We are a CrossFit gym with group classes. However, we want to get to know our members better. Having a ‘coach for life’ means staying in contact with you. We want to know what activities you are interested in. What your hobbies are; how you spend your time outside of the gym; that way we can help you get the most out of the time you spend in the gym. The more we learn about you as an individual athlete, the more we can help you in a group fitness class.

When coaching group classes we believe in ‘every class, every member’. In every class, it is our goal to coach and impact every member in one way or another. Each athlete deserves the opportunity to improve each day. Additionally, having met one-on-one with your coach means there is a better understanding of what you are working towards. What movements are difficult, what extra work is needed, and any additional warm ups necessary for each individual.

Coaching with this philosophy we hope to prepare our members for whatever tasks they are taking on outside of the gym. Whether it’s being Mom, Dad, softball player, recreational skier, hockey player, or track star we want to help you move better and achieve your goals.

With 2018 right around the corner there is no better time to join with several great options:

• Our New Year 2018 Fundamental class will start Jan 2nd.

• Holiday Training Special is 4 personal training sessions for the price of 3.

Two great opportunities for you to start your fitness journey. It’s also the perfect gift idea for someone you think would benefit greatly from our philosophy! We are excited to help you or a loved one get started. Call, email, or even better stop in and ask all about

-Your Coaches at Maxmead Fitness

Ryan, Elizabeth, & Brad

Holiday Nutrition

Ask yourself this question. What does the holiday season mean to you? You can answer that with whatever values you hold most near and dear. For us at Maxmead Fitness it’s all about gathering with family and friends. It’s about taking time to give thanks and to emphasise on the things that we are most grateful for.
With that in mind, the food and drink that go along with the holidays are for gathering and bringing people together. There is no reason to ‘skip’ the holidays for a diet, you also don’t have to completely derail your nutrition goals until the new year. 

We want you to feel confident going into your parties and knowing that you are still kicking butt and staying on track! Here are a few simple tricks that we like to use! 

 Avoid Skipping Meals 
The number one mistake of the holidays is thinking that you’re going to ‘cut calories’ by skipping breakfast and lunch. In reality skipping these meals will make you prone to snacking and grazing throughout the day along with gorging at meal time. If you are able to get a healthy breakfast in the morning and have a few healthy snacks it will keep your blood sugar levels stable and help control appetite. Use this as your defense against all-day snacking and overeating. 

Enjoy Slowly   
No need to eat super quickly. Like we said earlier it’s all about spending time with family and friends. Take time to enjoy the company around you and the delicious meal that has been prepared. 
Let us give you a brief description of satiety. The feeling of satiety occurs due to a number of bodily signals that begin with food being consumed. Your body will send signals to your brain letting it know that nutrients are being absorbed, food is being digested, and you will start to feel full. Listen to these signals.

Be Prepared
Make sure that when you get home the fridge is stocked with ingredients for a few healthy meals and snacks. Just because you have one delicious, homemade meal with family does not mean it’s all over until January. It was one meal and you can get right back on track afterwards. If there are extras at the holiday dinner avoid taking them home. Making sure that you are drinking enough water, getting enough sleep, and sticking with a regular workout routine will help you master the holidays!

Your coaches at Maxmead Fitness wish you a wonderful holiday season. Enjoy!

Sunday Classes!

After popular demand, we are proud to add a Sunday class to our schedule. 

Starting this weekend, November 12th, we will have class at 9:00am on Sunday.

It starts with Wade's Day workout a benefit to help battle the children's cancer, Neuroblastoma. All dropping fees will be donated to Wade's Army.

Then continues through the remainder of the year:

• November 19
• December 3
• December 10
• December 17

*Skipping the holiday weekends

Join us this Sunday!

A Season for Giving Thanks

For us the season of gratitude starts with the twins’ birthday on October 30. Each year we have challenged them to collect their weight in food donations for our local food shelf in lieu of birthday presents. They love trying to match their weight and hauling all of those donations to the food shelf! We would all be very grateful if you could help them achieve their goal by bringing in your extra non-perishables by November 17.

Next up is Halloween! You may consider inviting the Switch Witch to your home this year to take that Halloween candy off your hands. Kids put their Halloween candy out the night after Halloween so the Switch Witch can take the candy and leave behind a wee gift in its place. Maxmead Fitness will be working with the Switch Witch and Operation Gratitude to collect the candy and ship it to our deployed troops and first responders overseas. Please ask the Switch Witch to drop off candy to Maxmead by November 10.

The next event in our season of giving thanks here at Maxmead will be the Wade's Army Workout on November 12. This is an open workout so all are welcome! Please bring your friends and family! The purpose of this workout is to raise awareness and funding for the fight against neuroblastoma – an underfunded pediatric cancer.

When Wade’s Army began in 2012, I listened to the story of Wade DeBruin’s fight against cancer, his leaving behind a twin sister and how his family picked up his fight against Neuroblastoma. Then I sat crying in my car, thinking of my twin boys, the same age as Wade and his sister.  The fact that childhood cancer research is underfunded prompted me to join Wade’s Army to help children fight for the chance to live the life they deserve. It could have been my kids. Each year since 2012, I enlist, get the shirt and perform Wade’s Workout.  My boys have joined in with me the past couple years.

Now I invite you to join me!

Come and do the workout. Support Wade’s Army and the battle against neuroblastoma by donating, or just by sharing your experience with others. Half the battle in the fight against pediatric cancer is awareness.

Wade’s Workout on November 12 also kicks off our new Sunday Workouts! We know how busy the holiday season gets, so once a month we will offer an additional workout on Sunday. Hopefully this will help you fit exercise in your schedule despite the many demands on your time.

We are grateful for each one of you and appreciate the time you choose to spend with your clan! Stay tuned for more special events during the Maxmead Season of Giving Thanks!