"How often do I need to work out?"

Great question; first, let's answer some other questions

1. what is your goal?

2. What are you doing right now?

3. How much time can you commit with 80% confidence

4. how often do you enjoy working out?

5. What's your social/work/family schedule?

6. When do you want to achieve that goal?

These are a handful of questions to ask yourself, helping us paint a picture of where you are and where you want to go.

We know that acquiring 180 minutes a week of aerobic work and 180 minutes of resistance training should be the ultimate end goal. These 360 minutes will create the most robust, capable, healthy, and lean human.  

We also know that exercising for 20 minutes 2x a week is highly effective when doing zero minutes of exercise a week.

Anything and everything in the middle of those two options may be an excellent solution for you as an individual. 

A sit-down conversation with a professional would be a great place to create a plan for you.

until then, let's look at some myths about how much we need to exercise

Let's start with fat loss. At Prevail, we understand Fat loss is high on the list for most students. Prevail looks at exercise through a much bigger lens. 

here's why

Increasing exercise frequency does not guarantee changes in the scale.

  If you go from zero days of exercise to 3 days, you will most likely lose weight IF you don't change anything else. That's a big IF. If you go from 3 days to 6 days, you may see another small change. However, is six days of exercise sustainable forever? 

Or, as we increase exercise, our hunger cues also increase, and we still have a net zero change in EI/EO.  

When we look at weight loss (fat loss), exercise only accounts for 10% of the total equation.  

On the plus side, Increasing exercise frequency may increase your awareness of nutrition and habits consistency. 

When we lift in the morning, we are more likely to make better nutrition changes throughout the day. So does exercising in the morning help us lose weight? Or does paying attention to nutrition help us lose weight? ........

Increasing exercise frequency will increase your overall health

The more often we move, the more often we improve our health scores. Bumping from 2 days to 2 days of lifting and three days of walking is moving toward better health. 

Increasing exercise intensity does not mean an increase in weight loss or health. For those that embody the western philosophy of "more is better," this can become a trap.  

We start chasing intensity because it makes us feel like doing something. It strokes our ego and smothers our Doubtfire. Veteran strength coaches have a saying 

"if you don't take a rest day, your body will take one for you."

This shows up in injury/sickness/burnout.

Intensity is essential; we should be cycling bouts and programs of varying intensities. 

it's still only 10% of the energy equation 

Managing EI and EO as an individual will result in a scale change when an individual is crazy consistent with taking notes on both sides of the equation. 

Exercise is not the driver of results; it's 1 part of the equation to maximize the results as long as nutrition/habits are in check

Exercise prescription will change the type of non-scale results tho

Exercise is essential, and having clear expectations and intentions as an individual is more important.

At Prevail, we use exercise to create a wide range of results.

-Decrease in pain

- increase in ability and capability

- increase in durability

- increase in muscle mass

- increase in strength

- increase in conditioning

- an increase of feel goodness ( science)

- increase in social culture and community

- "toning" 

- increase in function

oh yeah, decrease in body fat

So what do you want out of exercise? What do you want for the highest elevated self? These questions answer how often I should exercise.

The Prevail system is intentionally a 3-day week system. Three days that intentionally create strong/capable/durable adventure-ready humans. We then coach individuals on how and if they need more than 3.

As a reference - Prevail Instructors average 5-6 days of the movement. Cycling in 3-4 days of strength/muscle work and 2-3 days of easy/medium/hard conditioning and walking/hiking/play. 

Why we teach a different philosophy. Why the industry is built around the red line. It gives you a quick win.

How many times have you dieted and cranked up cardio only to stall out?

The body will always find its balance and your brain will always quit on motivation.

Once you have been adapted to the cardio system, there isn’t an opportunity for change. Once you are burnt out on restrictive eating, you quit.

That’s why we focus on the long term. How can we slowly change our body(mind) for the long term and make it sustainable.

We use cycles of strength and function based programs then we pair it with whollistic habits based practice.

Nothing wrong with the red approach but we aren’t suprised at its lack of long term change.

Now let’s talk about the important stuff. How capable are we as humans? How durable are we ? How do we function?

Intensity based systems do 1 thing, burn calories and make you tired.

Our system makes you strong, durable, capable, superhero and LEAN!

What sounds better to you?

Btw, 100 curls with 8lbs dumbbells is not strength training. It’s just shitty cardio.

#Itsoktoprevail and you too can prevail.

Just give us a dm or drop a below and we’ll get you started

There’s now or now

Take Dalton for Example

! Dalton  transitioned from splat points to strength gains. His body responded appropriately.

A more balanced approach to nurtrition/habists/strength training and specific low stress conditioning. 

Cardio based exercise works at first but then it lags.

Prevail never lags.

Dalton obviously isn’t lagging either.

Props to you buddy for kicking ass.

At Prevail , our member's experience is always on our minds and how we can make that experience better. The number one way we can make sure that a member has a great experience every time is to make sure that they are getting personally coached every single class no matter what! It doesn't matter who that person is, what their ability level is, if their black, white, LGBTQ, young, old, female, or male... that person is going to get COACHED!

Enter in our 10 person cap. I have literally coached THOUSANDS of training sessions  (best guesses put the exact number around 13,456, but who's counting?), and I can say without a doubt that bigger classes lead to less coaching. I qualify a "big" class as classes that exceed 10 people. Once you get to that point, coaches have to do less coaching, and have to do more logistical management. "Uh oh! 14 people showed up! How are we going to run this class when we don't have enough equipment?!" Sure, a veteran coach can still guide everyone through the class and makes sure nobody gets hurt... but is that REALLY the standard we're going for?

Hell no. Our standard is far more professional than that.

  I used to teach groups at 15,18 and even past 20! But I hated it. I hated not being able to give people proper instruction and give people proper progressions/regressions of exercise. I was just controlling the chaos. Have you ever been to one of those huge bootcamps with dozens of people?  They only care about $$$ not the individual. One of the many reasons I created Prevail and the systems we have was because I saw the huge difference in quality of session with personal training clients and the bootcamps I was teaching.  I was forced to teach watered down cardio based sessions because that's all I could do. I wanted to teach small group and teach real strength and muscle training.  No more random board workouts designed to kill people, smart effective and progressive programs are only possible with proper equipment and high level coaching. 

You came here to get coached, and that's what we're going to do. 

We have a standard for our coaches at Prevail : coach every member in every class, no matter what. Coaching can come in many different forms. It could be technical cueing for a lift. "Hey Joe, make sure you are fully extending the hips on your swings. It will be way more effective for your glutei !" It could be motivation or inspiration. "You're crushing it, Shannon! Keep going!" It could be nutrition advice. "Hey Mark, I think adding some carbs before you workout will give you a little more pep during this hour. Try eating some rice/oats about 30 minutes before class tomorrow." It could even be acknowledgment of hard work, or a subtle kick in the butt to try a bit harder. "Been here 3 days this week? Hell yeah, Laura! That's awesome!" "Hey Matt, you and I both know you can go heavier... go for it man. You can do this." If there are too many people in our classes, it makes these sort of interactions incredibly difficult, borderline impossible. THESE are the sort of interactions you are paying good money for... not to be forgotten in the back of class and not be coached. 

Nobody likes a cramped class.

You know what sounds fun? Working out with a group of likeminded individuals who are going to push and support you no matter what! You know what DOESN'T sound fun? Being dangerously close to a bell during getups , or having to bob and weave through sprinting prowlers like that Lizard from Planet Earth. By keeping our classes to 10, we know that we will always have enough space to run safe and effective classes without any overcrowding.

We can plan better workouts with predictable numbers. 

When we know that the maximum number of people we are preparing for, we can not only know what exact equipment we need (important... nobody wants to show up and NOT have a piece of equipment to use...) but we can also get creative with HOW we use said equipment as well as make sure you as individuals have to ability to adjust your workout. When we build our 4 week programs with the space, equipment and amount of people in mind.  Our magic number of 10 breaks down and divides very easily for us to be able to utilize all of the equipment we have without leaving anyone out! It's more fun for us because we like to create effective and  fun workouts, and it's also more fun for our members because they get to utilize all of the equipment we have to offer! Overall, this will make for a far better experience for our members!

What if the class is full?

Then we get to add more sessions to the calendar!  We want as many sessions throughout the day as possible.  As soon as a class gets close to full we add more classes around similar times on different days or add more times on the same day so you have plenty of oppurtinies to Prevail 

This 10 person cap is incredibly important and valuable to us, because it makes sure our members are getting the best experience possible. If you feel like you aren't getting a great experience out of your gym, come and see us. I know you'll find what you're looking for here.

Are you ready to experience the difference? 

Reply back and we will get a private 1-1 session scheduled for you

It’s 6 weeks out from your first wedding fitting, or a month away from your special day and you are freaking out. 

Brides!  Please stop the crazy rush to fit into your dress.

I’ve had clients pop up 6 weeks out from their wedding day wanting to lose 10 pounds of arm fat, but this is nearly impossible in such short amount of time. You wouldn’t want your seamstress or photographer to rush through your dress or proofs. You deserve to give yourself the same amount of time to get things right.

 It’s not uncommon for a bride to start planning her wedding 5 seconds after she says yes:  “Where should we get married?  When?”  That’s exactly the moment you should be thinking about how you want to look on the big day. The venue you love is likely booked a couple of seasons in advance, which leaves between 6 to 18 months of planning. Coincidentally, that’s the same timeline I suggest for successful training in improved body composition.

What’s the next biggest item on your checklist? The dress. After all, it is the centerpiece of the wedding, the metaphorical sun of the bridal universe. What kind of style are you working towards? Sleeveless, form fitting, A-line, backless, long, short? The style of dress will dictate the focus of your training. For instance, do you need to drop sizes or sculpt muscle? These are the details your trainer will need to know for optimal results.  No matter what, you need a minimum 6-month training plan prior to your final fitting.

Let’s set up a potential timeline.

 I made a quick call to a local shop (Meg Guess Couture bridal www.megguess.com), and they suggested 1 full year for your dress preparations.  

18 months:

Dec. 2015 –Proposal

March 2016- Find your dress

May 2016- First Fitting

June 2016 through April 2017 have fittings every 6-8 weeks

May 2017- Perfect wedding dress and perfect fit

June 2017 – Crush an awesome wedding and have people constantly compliment you and your dress as your photographer (www.danigphotography.net) takes stunning pictures.

This may not be the most realistic timeline, but there are a few things we can learn from it:

1.     Give yourself a year from the day you start looking for a dress to your wedding date

2.     You should allow 6-8 weeks prior to wedding day for final fitting.

3.     The more time you have from engagement to final fitting will give you the best results in the gym

4.     Your seamstress will want a minimum 3 months and average dress order will be 16-20 weeks from initial purchase

5.     March 2016 through April 2017- Listen to my trainer, trust him/her, work diligently, crush all of my goals, invite trainer to my wedding because he loves to see my face every time someone compliments me, oh and he might like to eat cake and dance

A helpful tool would be for a bride to write out her dress timeline and step back to look at the big picture. Knowing where all the pieces fall into place will decrease the amount of stress tenfold. It will also guide her to pick a date that will allow for the best fitness outcome. For instance, a bride that needs to make a dramatic physical change may need to push the date back. On the flip side, if the date is absolutely concrete, a dress timeline will allow the bride to visualize a more realistic expectation of the changes she can make before then. Per my recommendation, the shortest amount of time for a safe and effective physical transformation should be 6 months. Now this would still be an aggressive goal, but it is possible. I could potentially make a big transformation with a client in that window, but it would be a pretty intense timeline, especially alongside last minute wedding preparations. Take the time to think about all the pieces and use the knowledge of each resource

Flowers, cake, catering, centerpieces, the dress, the photographer, the DJ and the list goes on and on.  The term “Bridezilla” has its merit, because you girls have a ton of stress for months on end. Exercise allows for stress reduction. Speaking of stress, is 6 weeks out the time to be stressing about your appearance? I have planned several events ranging from 50 to 500 people. As the time gets closer, the stress levels are through the roof as these carefully planned pieces come together.  My suggestion? Knock out your biggest pieces first and as your timeline moves forward, then move onto smaller and smaller things. How you feel needs to be a priority. The best weddings I have been to are the weddings where the bride is completely worry-free and truly enjoying every moment. Confidence in your plan and confidence in yourself will show in your video/pictures.

Just as you search for the perfect photographer, catering company or venue you should also seek out an ideal trainer or program. Ask which is best for you: do they have the same vision as you?  Do you understand their value and do they understand your value to them? Does your timeline fit with their program? Shop around and interview several qualified trainers before you make a commitment. In the meantime, here are a few suggestions of simple things you can do to help with fat loss:

1.     Walk more - try for 10,000 steps a day

2.     Eat several servings of vegetables (seems obvious but this is huge)

3.     Cardio is not the solution; strength training is superior

4.     Cutting your calories only works if you rate a cut from maintenance/surplus

5.     Have a plan for the week - this is the best way to avoid binges and excuses

Final thoughts: love your body and be appreciative of the good things. Be patient and positive with your planning, enjoy the process, take a deep breath and be present. Your wedding day will be an amazing day of friends, family and celebration.

Smile, Dance, Laugh, and Kiss. Set the standard for the next stage of life.

Sincerely, Sean Shearon www.prevailstrengthandfitness.com

Intention is the most undervalued piece in the progress puzzle. As we grow and learn the process of progression, there are steps, rules and guidelines that help us lay out our plan. We can implement action to move us in the proper direction. Sometimes these systems are bare bones in their simplicity or can be extremely complex, cyclical programs, which will vary from goal to goal and client to client.

Now, I am coming from a Fitness and Nutrition bias, but this psychology can be applied to anything from building a doghouse, to getting out of debt or even to repairing a damaged relationship (with someone else or yourself). You’re probably thinking, “Oh goodness, Sean is going deep with this one!” and my response to that is, “That’s what she said.” Haha, no but seriously the topic of intention is rarely talked about, but it is a critical element to success.  

Let’s kick off with a cliché writing moment wherein I define intention: 

1. a determination to act in a certain way

2. a concept considered as the product of attention directed to an object of knowledge

(via Webster’s)

Why don’t we take a moment to dissect these definitions and explain how they apply to movement. 

“A determination to act in a certain way.”

What I generally see in most people is “to act in a way.” Great! So, you’ve made the decision to [insert goal here]. Congrats, that’s awesome, you are further along than most people. (However, I know this audience is likely already in the small % of people who actually take action, give yourself a high five, either in a mirror or just high five your other hand, it doesn’t matter to me.) Back to “to act in a way.” So, now what? You go to the gym and you’ve told yourself, “I’m going to eat better.” Fantastic, you are acting in some sort of way but that’s only halfway there. Don’t get me wrong; you’ll see progress but it’s unlikely that you will reach or exceed your goal. So, where does the last 10% come from? How do you go beyond expectations and crush barriers of growth?

Let’s now refer to the 2nd part of the definition:

“A concept considered as the product of attention directed to an object of knowledge.”

We need to treat intention as a concept, a method and a priority. If intention is the product of attention directed then we sure as hell better give attention to our direction. We have to know our direction and not become lazy or misguided with that specific attention. For example, baking a cake. There’s directions we can half-ass, there’s ingredients that may or may not matter. Then cook it at an unknown temperature and sloppily cover it with icing. TA DA! You have a super shitty cake but, damn it, you have a cake. I hope I don’t have to explain this metaphor but I myself like really good cake, like the stuff your great aunt Myrtle makes (you know that aunt you rarely talk to unless you’re complimenting her cake while most likely stuffing your face with said cake). You better believe that aunt gives great attention to the directions (even if they are her own that she won’t share with you).

So, the first step toward implementing intention is to exercise great care and enthusiasm in the attention to detail. Attention to detail was almost literally hammered into my brain dome during my 5 years in the blessed Marine Corps. And let me tell you, those guys know a few things about executing missions, so they might just be on to something. (It’s not like they are the world’s best fighting force or anything.)

Where were we? Oh yeah, “determination to act in a certain way.” How do we add determination and certainty back into the equation? I’m going to use exercise and more specifically movement as an example. If we have a movement like a get-up, deadlift or even something as simple as a bicep curl, you can understand the objective of the exercise: stand up with the bell, pick the bar off the ground, or curl the weight. When we add intention to the mix, you will be able to lift considerable more weight giving you better results. However, you can lift considerable less weight but with even greater result (dependent on goal).

Stay with me. A bicep curl is by far the most commonly abused exercise in the gym. We know the goal of the bicep curl is to take two levers (upper arm and lower arm) and hinge them at an axis (elbow) until the two arms are in line with each other (180*). We flex (concentric) the bicep in order to make this action happen. This is the simplest explanation for the bicep curl. Let’s look at a couple of different curls with varying intentions.

Version 1. Bob (or Sue) takes a random weight at an unknown rep/set scheme and flings his hands through the air and by some sort of magic the bicep curl happens. The dumbbell has no distinct flight and the rest of the body moves uncontrollably as if in some sort of strange drug-like euphoria during an earthquake. That’s an example of 0 intention, just action. (Let’s face it, the real dumbbell here, is Bob.) 

Version 2. Bob now has an appropriate weight and has been guided by a professional as to how to properly perform a bicep curl. (Sue is not around because she hurt her elbow and is now on the elliptical creeping on Instagram.) But, since Bob can’t stop staring at Sue on the elliptical, he has no focus or intensity in his action; he now has half-ass intention.

Version 3. This is it! This is the good stuff, this is where magic happens, this is when progress begins, AND this is also when the real work starts. Bob has been scolded by his trainer to pay attention and grow the balls to flirt with Sue post-workout. Bob also has been instructed to move with intention and concentrate on every possible aspect of the exercise. Bob applies all of his intensity to every rep at 100%. His breathing is on point, he’s thinking of nothing but crushing the dumbbell and dreaming of his future awesome arms. This is REAL intention. Bob now has confidence and gets Sue’s number after teaching her the same lesson in intention.  

Life is full of opportunities to implement intention. Wake up in the morning with the intention of making people smile; now take action with direction and attention to the concept of bringing joy. Go for a walk with the intention of relaxation; walk with no worries and easy breathing while clearing your mind. Go to the gym without the chore of movement, or lax vision of just getting through the workout. Pick up the damn bar with intention, swing the bell with intention and even cool down with intention.

Take a moment and think about the three different versions of Bob’s actions. Which Bob (or Sue) are you?

This is something I have talked about for quite a while and one of the most popular questions I get asked “Sean, what do you think about crossfit?” . The only other popular question is “How do I get a six pack”  which 95% people never want to hear that answer …” A ton of work in the gym and twice as much work in the kitchen”. Let me get back on track to the topic on hand, Crossfit.  Before I get into that product specifically I’m going to dive into the intention of the  person’s motivation for asking such a question and then the  fitness industry as a whole as well as the influence of my fitness background.

The fitness industry is full of very specific divisions and modalities that are very proud of their product. Unfortunately That “pride” has filtered down into the masses. Why don’t people ask me about powerlifting,gymnastics,zumba,or bodybuilding? Occasionally I’ll get asked about yoga but its rare. Most people are looking for validation to fuel their uneducated belief on a system they know nothing about. Could be for a numerous reasons, maybe they are scared or intimidated to try it themselves so instead of being inferior they hide behind ignorance (Thats more than likely the cause for most hate)  or secondly they want me to validate their opinion because that’s the popular opinion. People love to take sides and jump on bandwagons, and I usually enjoy proving people wrong regardless of their position. Thats what education is for right?   Let’s move on

The first thing I ask people is what they think it is “oh you know sean that stuff on tv” which is like comparing the NFL to a pick up game of football behind the highschool. Secondly, why aren’t you asking the same question of other fitness programs…….what do I hear in response? “Cricket Cricket Tumbleweed Tumbleweed” (ok ok you don’t hear tumbleweeds but you get what I’m saying). So I’ll move on to breaking Crossfit Down so they can understand what they don’t know. I have been in more crossfit gyms than most crossfitters, and I have done this intentionally so I could get a better grasp of it, I’ve signed up for a full month of classes so I would really understand.  Crossfit has a hard time breaking down what they are because its so varied which is one if its most advertised proponents “constantly varied functional movements performed at relatively high intensity”. Outside of that it’s really impossible to anticipate what you’ll see in a daily workout.  Anything from Powerlifts, sprinting, Olympic lifts, bodyweight calisthenics, kettlebells, running,rowing etc etc

So What do I think about Crossfit? Lots of things. First thing –I've been “crossfitting” since 2002 when I joined the U.S Marines Corps. We picked up things randomly all the time and ran odd distances stopping to do an unknown amount of things. Soon After boot camp I started training for Aircraft Fire and Rescue again very untraditional training ,drag this, pull that, sprint, climb , pick up this person, and many other things that are imaginable unless you have been there yourself. So the idea of crossfitting has been around for a long time. Body building has been using supersets and giants sets of opposite movements for decades. A few years ago I trained a few friends and myself for a tough mudder, 10+miles of varying terrain and 30+ obstacles. I developed running interval workouts with body weight/powerlifting exercises to prep for the course, sounds like Crossfit doesn't it?

However I'm going to highlight something about crossfit that definitely makes it unique to itself, TIME AND INTENSITY. This is something that you will more than likely see in any crossfit gym. of course in all things there are no absolutes but this is pretty much a guarantee. At some point the workout will involve something for time or reps, so the focus is to finish as fast as possible or with as many reps as possible. This is definitely unique to crossfit, yes other sport have things for time,distance,or reps but thats in a competition setting. The next thing you will see unique to crossfit is olympic weightlifting, unless you are an athlete training for a specific sport or a weightlifter this more than likely the only exposure to this style. the last major component in most crossfit gyms is the variety or randomness. The idea here is that you are constantly challenged in different modalities so that you (your body) is always trying to adapt. The last crossfit method that is often seen in crossfit is kipping, a method of creating an effiecency in bodywieght movements adopted from gymnatstics. Im not going to get into the myths,science,risk,reward about any of those concepts, that is an entirely different blog.

Now i'm not trying to bring down crossfit or convince you its the worst thing ever or that you will break an arm and other negative nancy thoughts. I'm just highlighting what makes crossfit crossfit, Im sure most crossfitters would agree with me. I could pick any fitness routine and find the negatives, zumba/yoga/hip dance  have no real resistance training, powerlifting has no endurance training and can create really bad habits, running is dangerous because it has the most related injuries blah blah blah. you know what works best? What's the safest and most effective ?

Personal training, even then I have seen some really really bad personal trainers, I mean really bad. So maybe if you find a highly motivated, experienced, and educated trainer that at the same time responds well to your personality. then you can have the best results for your goals.

lets get back to the main topic and what do i think about crossfit? Here are some things that I love about crossfit(or any group exercise) Family,community,and sense of belonging I've seen this most of my life in team sports and then without a doubt the most impact for family has been my time in the Corps. Rarely ever was it  about you , I had the great opportunity to be a firefighter and a marine at the same time. Having people to encourage you , make you accountable, and most importantly give a ton of shit can really change your life. Creating brothers and sisters in a time of war is something you will never forget. obviously Group fitness is a far cry from that environment but the concept still applies. You learn to work with people you don't know ,  you suffer together , you laugh together , your bitch and cry together and you celebrate together. This is what crossfit has done an outstanding job of , they create communities or “cults” as some may label them. The community aspect is fantastic for consistency and accountability.  The next great thing crossfit has done is bring the barbell and kb into mainstream use, getting a very large demographic of people into training gear that before was too intimidating.

“OK great sean but should I Crossfit?” This is where I really want hammer in my main point. The thing YOU should choose is the thing you have the most fun doing while adhering and staying consistent . The thing YOU should do needs to match YOUR goals and at your comfortable risk vs reward level. I teach a program that's based off of years of different experiences and education. I think everything has its place and love teaching groups. I really think group training is the best way for people to stay motivated.  I have evolved my group training over the years into what it is now, daily workouts based off a system of strength and fitness methodologies borrowed from bodybuilding,military,sports,powerlifting,endurance training and personal training. From the outside looking in it sounds like crossfit but if a crossfitter came into my gym they would not call it crossfit nor I have ever claimed that title. The thing that separates me from crossfit is that our workouts are never for time or reps,there is minimal amount of olympic weightlifting,no kipping, and quality is always paramount to quantity.  I think I have created one of the best risk vs reward group training programs.  Please don’t assume Crossfit can't be those things as well or that what I do is better. I have been in local crossfits with great programming and even better coaching as I have experienced the complete opposite(The same can be said about personal training,bootcamps etc). I'm just explaining how I do things.  Do I think my process is the best option? absolutely not. I have turned people away because I know It’s not their best option. The best system is the one best suited for your needs,YOUR NEEDS. What do I think about crossfit? The same thing I think about any training. Does it match your goals? Do you love it? Is it safe? Will you stay consistent? Does it match your lifestyle? Are you making progress? Are you having fun?

You the consumer are responsible for the decisions you make. I want you to experience different facilities and training regiments, educate yourself. This is your body, I believe everyone needs some sort of physical training. We are meant to move and we can do amazing things. What I don't want you to do is to sit around your entire life , never embracing what you are capable of. Get outside your comfort zone, live, breathe, run, crawl, sprint, climb, lift, swing, push, pull, press, squat, hinge, throw, wrestle, walk, laugh, struggle, grow, cry, and celebrate. The human body is an amazing thing, One of the coolest machines ever created, turn it on and be blown away with what it can do for you.