How To Handle the "Gremlins"

Besides not feeding them after midnight or exposing them to light, let's talk about how to keep the Gremlins in check at all times.

First, "Gremlins" are those internal thoughts that tells us that we can't be successful, pursue dreams, get that new promotion, can't change, etc. Everyone (this includes myself) has this internal voice and it often distorts opportunities that come our way. It prevents change, makes us victims, robs us of choices, links facts with judgements about ourselves, and creates enormous challenges that can stop us from potential growth. Gremlins are very sneaky... we hear them as statements like, "I can't do that because I'm not strong enough, smart enough, fit enough...." etc.

Learn to hear your gremlin's voice and move beyond it. A gremlins voice is disempowering it makes you feel bad, unsure, and that things are impossible or that you are not good enough. Your gremlin doesn't stop with just one simple judgement either. It validates that judgement with a perspective about some aspect of your life. Your true voice on the other hand is capable of making a neutral observation of your surroundings and feelings without linking them to judgement. This should lead you to a direction or decision that gives you a feeling of empowerment, happiness, fulfillment, etc. Learn to hear the two voices... this leads you to your CHOICE.

Look at your situation from a different perspective and then make your choice. You now will be consciously making a decision rather than just accepting the gremlins point of view. Consciously decide to silence the gremlin, take a chance and achieve the goals that you have set for yourself. Don't think that this happens in one day. You have to make an effort everyday. I can tell you from experience that there are some days that these nasty gremlins get the best of you. It's ok. Just recognize it and move past it the next time. They key here is that you learn to recognize the gremlin and then silence it.

When Shannon first started at Crossfitworks, she told me that she couldn't run. She had every excuse in the book for me on why she couldn't. Last Thursday Shannon faced her gremlin and completed her first 1 mile run. CONGRATULATIONS!!!!

I have read all of the goals that my group has given me and I want to say that they are all achievable. All my girls.... sign up for the women's challenge, and you are halfway to your goals. The sign up starts Jan 18th. I better see all of your names on the list! Ryan, you and I are going to attack your goals fiercely and get you in top shape for those mountains. Elijah... we are gonna hit yours hard too (Don't question the technique, just trust me.) Brenda, where the hell are you?

"Believe in yourself and you will be unstoppable." ~Emily Guay

Greasing the Groove

"One of the most crucial strength skills is 'staying tight'. The emphasis on speed comprimises the tension." ~Pavel

In the spirit of the "Women-get-some-challenge", I want to talk about a little something called "greasing the groove". I learned about this while reading "The Naked Warrior" by Pavel. He talks about working on body weight exercises (pull ups, push ups, pistols, etc) continuously throughout the day to improve your strength. A good guideline is to do half of the reps that you could do if you were to give everything you have.


This philosophy is aimed at pure strength. Strength is a skill! The point is to not do more than 5-10 reps each time, but doing those reps in the hardest variation possible for you. For example: If you can only do 5 push ups on your toes, then only do 2 push ups about 4-5 times a day. If you are still doing push ups on your knees but want to do them on your toes then try getting 10 chest to floor knee push ups before attempting 1 push up on your toes. For you guys that can do push ups like they are nothing.... your challenge is to do the hardest variation possible. Let that be clapping push ups, ring push ups and my favorite.... one armed push ups! Yeah!

Sounds simple right? It is! But I can still hear some of you saying.... "but when will I find the time?" Answer: nothing gets your day started better than push ups right out of bed, your blood will be pumping, you are ready to get your coffee and your day has started! How about when you come in to work out? Try to come in a little early and do a couple. When you get home from your awesome workout, try a couple more. Get the idea? Just a couple extra everyday will give you better results and get you closer to your goals.

This works for pull ups too! Don't have a pull up bar at home? Run out and get one, or you could just come in early before a workout and try 1 or 2. If you still use the bands, try working on negatives. This is when you jump up to the bar and slowly lower yourself down over about a 5 second count. Before you know it.... you will be band free!

I am hoping to see all of my girls join in the challenge the sign up for this awesome event is January 18th. Lori, Danielle, Renee, Shannon, Janice, you all rock! Ryan, don't let this challenge leave you feeling left out I got your back. We are gonna hit your goals hard! Brenda where the hell are you?

For everyone else, come on and get with it... Grease the Groove!