Push, pull, squat!

Great afternoon in the barn!

There is a rumor that Tisser might show up next weekend!

The Bills lost. Ask Matt how much fun he's going to have Saturday morning, or better yet, come watch!

Get my new teeth on Thursday! Never thought I would be so excited to spend so much money!

Check out DFC site. He's been posting some gold lately!
Remember to put October 28 at 7 PM on your calendar! It's a great time for the "morning" people and the "afternoon" people to meet and greet!

Rockstar

Made the Powerlifting Watch list of PLW All-time American Women's lifter rankings Best of the Best 2007-present with her 260# backsquat in May! Keep training little Bam-bam!!

I can't believe it is October already!

Look who stopped by this morning! DDS!! And Katie concentrating on that KB.

Reminder: On Monday October 3, I will not be open until 9:30 AM. Let me know if you want to come at 6:30 AM. John has an appointment and we need to leave by 7:30. I should be back at 9:30 if you want to get a workout in.

Happy Hour on October 28 at 7:00 PM! Come in costume and bring a snack and what you like to drink. I will have beer, wine and pizza! Anyone who is participating in the Century or Power Hour must have a designated driver or the intention of spending the night here!

"Legs" Linder squats 225!

She also set national records at the WNPF Power lifting meet on September 11. Go Karen!!

As you can see, everyone else has been working hard too!

A couple of good images I saw on FB today!

It's not just about the workout

So you've been working out like a madperson and progress has stalled, you always feel tired and you are frustrated.     

It isn't just about the workout. Recovery is at least as important or maybe even more so than the workout, except you wouldn't need the recovery if you didn't do the workout, but I'm rambling now.

Sleep. You need 8 hours every day, and extra naps on Sunday.

Nutrition. You have to get enough calories and you have to get enough nutrition from those calories. Getting enough quality fats in your diet is something people often overlook. Are you eating fruits and vegetables and getting enough protein?

Are you taking enough recovery days? Once in awhile you should take a whole week. I'm not talking about a week of sitting on the sofa eating junk food. I'm talking about taking a week that you just play and eat good food. Enjoy life.

Don't worry that you will lose everything you've gained if you take a day or two off. Living a healthy life is a long term committment, with lots of trial and error.

Consistency is key. My 2nd favorite dentist, who is also a bit of a fitness nut gave me a t-shirt that says, "Brush, floss, run, repeat"
I say, "work hard, eat, rest, repeat. Oh, and don't forget to floss!!"

The afternoons have been hopping!

And I love it!! We had a great time from 3-7 tonight! We have a new member this week. His name is Peter. If I don't think to introduce you please introduce yourself. Several of you met him this evening.

Big kudos to Zach! He has been working out with us for about a month now and has learned all kinds of really cool moves. He did a 100# DL tonight and he ran his first 5K with Aunt Karen last weekend! Did I mention that Zach is 12 years old?

We had a great week!

New faces and new PR's! It is so nice to have the 9 AM ladies back in action!
If you think about it, this a a very cool place to exercise. You can arrive in your nastiest clothes, forget your shoes, say what you really think and unless you are really being a jerk, no one will judge you. You can arrive any time during open hours, and at other times if I know you are going to be here. You have someone telling you what to do and making sure you do it correctly. Everyone will celebrate your success, and encourage you when you fail. You get unconditional love from two dogs, and almost unconditional love from Tim. And no drama.

I'm pretty excited about next week! How about you?

Cheese!

I often joke about getting you some cheese to go with your wine, but as it turns out, that might be a really good thing for your teeth, a near and dear subject to me at the moment :)
This morning Vicky mentioned that her dentist sister-in-law espouses eating cheese for stronger teeth and less caries.
A quick google search reveals numerous studies linking cheese consumption to decreased cavities and increased mineralization of tooth enamel.
Here is one article
I always knew there was something magical about cheese!

Busy Afternoon!

The more people that are around in the barn, the happier I am! It was great to have Matt helping out today!

Make sure you mark your calendar for October 28th at 7:00 PM for our Halloween party/Century party!

Look who's back!!

So nice to have Casey back in the barn! The guy on the right is Jared. This is his first week so be extra special nice to him!

What I learned this weekend

In the blink of an eye you can lose both of your top central incisors. This game we call life can change in an instant. The Bills can win two games in a row. People change, sometimes inexplicably and suddenly. One false move and your life is changed forever. I only lost my incisors, and really cool dentists like Randy Raetz, DDS have these things called crowns, but you know what I'm saying. Make the most of every day. You won't get to do it over.

News

There is a new face around here. His name is Matt, he is a crossfit certified trainer and Army veteran. Matt is going to be helping out around here on Tuesdays, Thursdays and Saturdays! He did a great job coaching Jolynn through Fight Gone Bad this morning! I didn't get a picture, but he's the big guy with the ginger beard.

On Monday Oct. 3 I have to take John for his flight physical. (Soloing on his 16th Bday! Go John!) I have to leave here by 7:30 AM and won't be back until about 9:30 AM so if you want to work out that day, plan accordingly.

Matt and his friends want to give a Century a try! On Friday, Oct. 28 we will be having a Happy Hour here in the barn starting at 7:00 PM. Since it is so close to Halloween, please consider attending in costume! All are welcome and participation in the Century is completely voluntary! Bring a snack and what you like to drink. I will have beer and wine, and probably order a pizza.

If you haven't already heard, Sandy, Karen and I competed at the WNPF powerlifting meet on Sept. 11. We all took first place in our age/weight categories and had a really great time. PL people are so nice! The next meet in Rochester will be March/April. Consider competing! It really focuses your training.

Zach and Meri

Dogs just love boys!

I will be open

regular hours tomorrow, Labor Day.

It is a barn

If you are into a squeaky clean, pristine environment to work out in this is not the place for you, but if you want a trainer who cares about you and your goals, and who has studied it and done it for a decade, I'm your girl!

Last week of Summer

I hate to see summer end, but I do find myself looking forward the more scheduled life of fall.

Saturday, August 27

The barn will be closed so that I can help out at Dansville Fitness Club with the Anti-Singlet powerlifitng meet. Stop by if you can! Lifting begins at 9:00 AM.

Feels like fall this week

This was Zach's second visit to the barn. He did great! He learned how to squat and almost kept up with Aunt Karen with the running/sledgehammer/sit-ups thing!
It has definitely cooled off! Nicer for workouts but I hate to see summer end.

It's my birthday

And we're squatting!

Yoga!!

JP brought Chase over to visit me yesterday. This boy is too cute for words so here's a picture!

Karen Ferner, Yoga Motions will again be offering a Yoga class here on Tuesday nights at 7:00 PM starting Sept. 13. You can contact Karen to sign up! I took her class last spring and it did wonders for my flexibility and recovery.

If you want to try out a PL meet without tackling the singlet, don't forget to sign up at DFC for the meet on August 27!

Maybe I'm crazy

But I think pictures of effort are quite beautiful.

Don't forget to check out and register for JP's anti-singlet PL meet on August 27.

WNPF meet Sept. 11. This was a very well run event when we went in May. Registration deadline is August 19! Really. It's not that bad to hang out in a singlet for a day with 50 or so other people hanging out in a singlet for a day. Rockstar found a great website where you can have one custom made for pretty cheap!

I love cracked.com. It really is all about the calories.

I'm back!

I had a great and restful vacation and was happy to see that several of you took advantage of visiting DFC and FCCF. It is a good thing to visit other trainers!

For those of you keen on the liftin' there are a few things coming up. DFC is hosting a "no-singlet" PL meet on August 27 that looks like fun, and would be a good practice/warm-up for those of you competing on Sept. 11 at the WNPF meet.

JP has a very cool video posted and I was happy to see our own Paul and Coop looking awesome!

Also, a Very cool site.

Fallon Barrett

is teaching Kickboxing classes at the barn! MWF at 10 AM. Hit her up( barretfco1@gmail.com) for more info if you are interested!