Truth in Coaching

Facing Fears #4:Learning how to reframe your mindset on how you look at work outs is going to be key technique with creating consistency, not only in the gym but in many other areas in your life. . Rather than saying, "I have to workout ", say "I get to workout". -Psych up DON'T Psych out!-Can't be in Rage Mode OR Yawn Mode to play well.-Josh develops an air bubble when moving up to a heavier bell (Jordan got one too but dealt with it more quietly...)-A lot of people deal with gym anxiety. Don't let this prevent you from starting your fitness journey. Speech of the Week (SpOTW) starts at 28:34: Eat the Rainbow!You can read what Krystyna has to say about this SpOTW here: https://www.pcflongmont.com/post/speech-of-the-week-chomp-the-colorsVisit us at www.truthincoaching.comWant to train? Check out our gym or schedule a consult with us here:www.pcflongmont.com

Routines make things happen on autopilot. But what happens when your routine isn't up to the task of taking you where you want to go? In order to really thrive, long term, we need to break out of the comfort zone and step into the "challenge zone". But stray even just a little bit too far and you'll undermine your self-improvement efforts and be swept away in the "overwhelm zone". Enter the ritual. A ritual, for our purposes, is essentially a intentional, mindful, and super-charged routine that can power your day. On this episode, Josh argues that there are 4 key opportunities for rituals on most given days and that before attempting to integrate a change, you should see if it makes sense to insert that change in one of these key moments. Also:-Water boils at 203 degrees F in Denver. -Is sautéing the MOST important cooking skill? -Josh details the key elements of his morning ritual. -Jordan commits to drinking a half glass of water every morning first thing for the next 2 weeks. Speech of the Week (SPoTW) is: "Just because it's taking time doesn't mean it's not happening." and starts at: 29:19.You can see what Krys wrote about that topic here: https://www.pcflongmont.com/post/speech-of-the-week-just-because-it-is-taking-time-you-thinkVisit us at www.truthincoaching.comYou can check out how we workout, eat, and more here:https://www.instagram.com/truthincoaching/And don't forget to drop us a note!Visit our gym or schedule a consult with us here:www.pcflongmont.comhttps://www.pcflongmont.com/jspencerhttps://www.pcflongmont.com/jkauffmannhttps://www.pcflongmont.com/kfarquhar

What if you were stuck on a desert island and could only bring one kitchen item? Just kidding. But seriously, what if you had to start over and furnish new kitchen items for under $100? For the person trying to change their physique who doesn't have previous cooking skills, this might be a reality.An oft-overlooked part of making healthy change is the ability to prepare nutritious meals for yourself that you enjoy, yourself! On this episode:-Self-reliance builds confidence!-How to develop 1-2 "clutch" meals each for brekky/lunch/dinner-The MOST important kitchen items to own and use.Speech of the Week (SPoTW) is: "You can do more than you think you can!" and starts at: 26:48You can see what Josh wrote about that topic here: https://www.pcflongmont.com/post/speech-of-the-week-you-can-do-more-then-you-thinkVisit us at www.truthincoaching.comYou can check out how we workout, eat, and more here:https://www.instagram.com/truthincoaching/And don't forget to drop us a note!Visit our gym or schedule a consult with us here:www.pcflongmont.comhttps://www.pcflongmont.com/jspencerhttps://www.pcflongmont.com/jkauffmannhttps://www.pcflongmont.com/kfarquhar

Josh and Jordan start to dig into the "deep tracks" of coaching (although learning your hunger cues is arguably one of the most paramount skills to master).Hunger cues are usually on a sliding scale from overstuffed to starving. But one of the biggest problems with changing the amount of food that you eat is not correctly interpreting your cues. The coaches talk stomache, head, and energy cues.Also on this episode: is intuitive eating possible? What if you're trying to gain weight, can you just reverse engineer this?Speech of the Week (SPoTW) is: "It's not an emergency!" and starts at: 28:21You can see what Krystyna wrote about that topic here: https://www.pcflongmont.com/post/speech-of-the-week-hunger-it-s-not-an-emergencyYou can watch a short video that Josh made about it here: https://youtu.be/JfFxZ_umy2MVisit us at www.truthincoaching.comYou can check out how we workout, eat, and more here:https://www.instagram.com/truthincoaching/And don't forget to drop us a note!Visit our gym or schedule a consult with us here:www.pcflongmont.comhttps://www.pcflongmont.com/jspencerhttps://www.pcflongmont.com/jkauffmannhttps://www.pcflongmont.com/kfarquhar

Endurance basically means lasting through something. This can be a long-term situation or project; a performance event that goes for several hours; or just regular cardio or strength training in the gym. A few highlight mental techniques include:-Gridding-Groundhog day-40% rule.The story of the 20 mile march makes an appearance AND the coaches talk personal endurance stories:Josh runs a full marathon on accident and has several misadventures. Jordan runs a half-marathon on a treadmill (which is basically one big misadventure). Speech of the Week (SPoTW) is: Appropriate Goals Part 3 (behavioral goals) and starts at: 34:04See what Josh wrote about that here: https://www.pcflongmont.com/post/speech-of-the-week-appropriate-goals-pt3You can also listen to a full episode of Truth in Coaching on the same topic here:https://www.truthincoaching.com/podcast/episode/844f67ca/ep019-operational-art-goal-selection-setting-appropriate-goals-part-3Visit us at www.truthincoaching.comYou can check out how we workout, eat, and more here:https://www.instagram.com/truthincoaching/And don't forget to drop us a note!Visit our gym or schedule a consult with us here:www.pcflongmont.comhttps://www.pcflongmont.com/jspencerhttps://www.pcflongmont.com/jkauffmannhttps://www.pcflongmont.com/kfarquhar

It's normal to feel nervous about working out whether you're a beginner or not! But if that starts to cross the line into exercise anxiety or is pre-occupying your thoughts so much that you can't get into action, then you need some strategies! Josh and Jordan cover 3 main areas that beginning exercises and even advanced athletes have to deal with: 1. Location: This includes self-consciousness (what do others think about me), unfamiliarity with a new space, being confounded by what others are doing (hint, it's not always great training that you'll see out in the wild). 2. Exercise itself: this includes feeling clumsy, discomfort avoidance, and fear of injury. 3. Worry about the process. Can I actually change? Will I waste my time and money? Also in this episode:Jordan prints a retraction about Olympic lifting! (Sorry, not sorry?!)Speech of the Week (SPoTW) is: Appropriate Goals Part 2 (the motivation-guilt cycle) and starts at: 40:06See what Josh wrote about that here: https://www.pcflongmont.com/post/speech-of-the-week-appropriate-goals-pt2You can also listen to a full episode of Truth in Coaching on the same topic here:https://www.truthincoaching.com/podcast/episode/f1937565/ep013-stuck-in-the-motivation-guilt-cycle-setting-appropriate-goals-part-2Visit us at www.truthincoaching.comYou can check out how we workout, eat, and more here:https://www.instagram.com/truthincoaching/And don't forget to drop us a note!Visit our gym or schedule a consult with us here:www.pcflongmont.comhttps://www.pcflongmont.com/jspencerhttps://www.pcflongmont.com/jkauffmannhttps://www.pcflongmont.com/kfarquhar

How do you juggle life, work, recovery, and performance? Josh and Jordan reverse engineer Olympic athletes to find clues that will help you figure out how to manage your life and goals. Also in this episode: -What side gigs or even full-time careers do other athletes have? -What sports capture the imagination of marketing companies? -Is working at a gym an unfair advantage? Does it disqualify a trainer as a role model? Olympic Sports Tier list!Josh uses diverse criteria and most team sports find themselves in "B" and "C" tier. Jordan uses a metric that emphasizes teamwork over individualism. Listen to find out what sports got put in "F" and "S" tiers! Speech of the Week (SPoTW) is: Appropriate Goals Part 1 (Achievement) and starts at: 40:05See what Josh wrote about that here: https://www.pcflongmont.com/post/speech-of-the-week-set-appropriate-goalsYou can also listen to a full episode of Truth in Coaching on the same topic here: https://www.truthincoaching.com/podcast/episode/6b932b14/ep011-the-wrong-goals-are-making-you-fail-setting-appropriate-goals-part-1Visit us at www.truthincoaching.comYou can check out how we workout, eat, and more here:https://www.instagram.com/truthincoaching/And don't forget to drop us a note!Visit our gym or schedule a consult with us here:www.pcflongmont.comhttps://www.pcflongmont.com/jspencerhttps://www.pcflongmont.com/jkauffmannhttps://www.pcflongmont.com/kfarquhar

The coaches attempt a live start: it doesn't go well...How do Olympic athletes juggle a job and staying at an elite level in their sport? Sometimes it just comes down to ruthless time management: and being HAPPY with it! Speech of the Week (SPoTW) is: Catch yourself in the act! and starts at: 29:58See what Josh wrote about that here: https://www.pcflongmont.com/post/speech-of-the-week-catch-yourself-in-the-actAlso in this episode: Additional rest day strategies include light activity such as skill work, light yard or housework, and walking.High quality nutrition is needed for both muscle AND brain work!1.5 hour "jam sessions" revolutionize your work day (Darren Hardy) Witty but terse advice on just getting things done (Stephen King) Focus on protein intake to boost overall results (Cori, Redefining Strength)Struggle-Break-Flow-Recover cycle to help your jam sessions (Lance Wallnau) Visit us at www.truthincoaching.comYou can check out how we workout, eat, and more here:https://www.instagram.com/truthincoaching/And don't forget to drop us a note!Visit our gym or schedule a consult with us here:www.pcflongmont.comhttps://www.pcflongmont.com/jspencerhttps://www.pcflongmont.com/jkauffmannhttps://www.pcflongmont.com/kfarquhar