Posts Tagged ‘Barbell Club’

Reeboks Spartan Sprint is a 3ish mile obstacle course race that will be a great way to test your fitness as well as your mental toughness. This race is a great way to introduce yourself to the world of obstacle course racing.

Over the past several years I have run dozens of OCR’s earned a few Trifecta medals and even a World Championship medal. I have seem people do unbelievable things on the courses. I have seen people vomiting 200 yards in, crying at obstacles “I didn’t know it was going to be this hard”. It’s a Spartan Race, it supposed to be tough.

At Team Superhuman we have trained many people of all ages to conquer their first Sprint and with that training we have developed some great tips for first time racers to help them have an amazing experience when the compete.

DON’T PANIC

The week leading up to the sprint you will be shitting bricks, don’t let your mind beat you. If you trained properly or, have been training for some time, trust in your training. Butterflies will be natural, especially when you are at the starting line, festivities are in full effect and your adrenaline is pumping. Use that nervous energy.

SLOW AND STEADY WINS THE RACE

Many of the rookies we trained fear the won’t have the stamina to endure 3+ miles of horrid terrain and obstacles. Here’s a dirty secret. You don’t have to run the entire race. You shouldn’t expect to either. Depending on your fitness level, much of the race will be spent walking the course. Certainly there are times that you will do some running, but don’t expect to spend the entire Sprint in full on run mode.

DONT BELIEVE THE HYPE

You will hear and see all kinds of crazy Spartan stories on the Internet. Some will depict the race as a horrible, grueling endeavor that will crush the weak, that you have to be super prepared to tackle such an adventure. Honestly, it’s not that bad. Some of the obstacles suck when you do them, but, we have people over fifty killing these races. If you are scared to sign up because of the hype, don’t be.

BRING A FRIEND

Don’t race alone, invite someone from your gym, a friend coworker, your mom. Join a team! Nothing sucks more than being on the course alone, tired and wet. Having someone there to motivate you to push on is the most important thing to finishing a race. When your body and mind are spent, having a teammate is crucial.

RUNNING

We train the team in long and short distance running. We also do burden runs and hill climbs. The point is, train with running. Ideally if you haven’t trained before, you want to give yourself 90 days to train for a Sprint. There are many great apps out there to get you running. You want to be able to manage a 5k without being to winded. If you can travel 3 miles on foot in under 45 minutes, that’s a great start.

TRAINING

The options for training are endless, at home DVDs, Crossfit, chain gym. You have to decide what’s best for you. If you are a beginner, focus on squats, pull ups, and deadlifts. You will be lifting and pulling throughout the Sprint. This is another element that works best worth a partner. Have someone to keep you accountable. You can check out our article on training HERE. If you want online training you can contact us at superhumanbbclub@gmail.com to learn more.

There you go. Six tips to help you crush your first Spartan Sprint. You can check out our other Spartan post, Tips To Survive Your First Spartan Race HERE.

GOOD LUCK!!

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Several years ago I earned my Personal Trainer Certification from AFPA. At the time I was employed full time outside the fitness field, and looking to land my first job in the fitness business, part time if necessary, but I was hoping for full time.

 

At first glance there seems to be endless options for the new trainer, local chain gyms always have a need for personal trainers as do smaller club style gyms. The YMCA is also an option.

 

Off I went to the local chain gyms, eager to jump into the game. Unfortunately, I found out rather quickly, that most of your time is spent giving free trial sessions to new gym members versus actual training. Most of the time, these people never showed up to these sessions, and you end up wasting an hour of your time.

 

Quickly realizing that the personal training route wasn't lucrative, (or fun for me) and the leg work wasn't paying off, I decided to search for a group fitness gig. Craigslist can be hit or miss with these opportunities, fortunately, I got a hit.

 

A local karate studio called me in to do a kickboxing class three times per week. I never taught kickboxing before, and had only seen it on DVDs. But, I took the job that was offered. Seventy five dollars per week was my pay. My fitness career had begun, and my first class had a whopping three people. But by the time I left the karate studio, I grew the class tremendously.

 

So, you are ready to start a career in fitness? Here are ten things you must know.

 

1.Be comfortable in front of people.

You will be the authority in training your clients, wether in a one on one session or a group class, you need to be comfortable giving orders.

 

2. Learn to sell.

Not only are you a trainer, but you are a salesperson as well.

 

3. Marketing.

Learn to market your business as well as sell. Sales and marketing go hand in hand.

 

4. Don't be afraid to fail.

You will screw up workouts, forget exercises and draw blanks when your speaking at a crucial moment. That's the short list of things that could go wrong.

 

5. Have fun.

Enjoy what you do. A huge thing that motivated me as a coach was seeing a client master an exercise or reach a personal record, or weight loss goal. Have fun with your clients, be personable and entertaining.

 

6. Build a team.

Spartan runs, Tough Mudder and other groups have awesome events that you can rally people behind to stay motivated towards a specific fitness goal.

 

 

7. Create your own events.

This is a great way to bring recognition to yourself and your training. Night time burden runs, trail runs and other things can be done to bring attention to you and your brand.

 

8. Invite your friends.

Remember, you are now in business for yourself, invite as many of your friends as possible to work out WITH you. Friends will be more comfortable participating in a workout with you versus by your command.

 

9. Learn, do, repeat.

Don't be complacent, always be learning new exercises, and repeat the process.

 

10. Goals.

Business, personal and financial. Break these up into manageable chunks. Need help with goal setting? There are plenty of books on the Amazon market, websites and even free apps to help you achieve more.

 

These are 10 things I wish I knew the day I started my fitness career. Trust me, there is a huge learning curve when you start, but if you remember these 10 tips, you will be ahead of the curve.

 

Good luck, and if you need more tips or help, please comment below!

 

 

February 1 of 2015 marked the fifteen month anniversary as a fitness entrepreneur. In that brief time period many lessons were learned about the business side of fitness. The first several years of my coaching career were spent coaching boot camp style classes at a local karate studio. My class was scheduled two nights a week and Saturday morning.

 

Throughout that experience I learned some things about marketing, but focused mainly on the coaching side of things. Learning new exercises, utilizing them myself, then incorporating them into a workout. A challenge I had working in a karate studio was lack of equipment. Most exercises were body weight with some dumbbell work as well.

 

However, the time came for me to move on, and open my own facility. With this decision came a host of new responsibilities and commitment. I learned a lot of lessons over the past fifteen months about running your own Hybrid Training Facility, in my case The Superhuman Barbell Club.

Here are five things I learned as a new fitness entrepreneur.

1. WORD IS NOT BOND

My first deal in real estate went horribly south. I rented a small garage to start out and the landlord and I agreed in words to a X amount of dollars for rent to be paid every three months. However, when the time came to sign the lease two days later, he changed the monthly arrangements from tri monthly to bi monthly payments. This totally fucked me, as I set up my six month business plan based on a three month rental agreement. Get everything in writing immediately especially in real estate. This brings me to number two.

2. LEVERAGE

One reason I got screwed on my rental was because I had zero leverage. I was in a position where time was not on my side and had to take the best deal at the moment. I wasn’t happy about the situation, but I had no leverage. Sometimes you need to do what’s necessary to achieve your goals. Create as much leverage as possible for yourself.

3. THERES ALWAYS A CATCH

When you open the doors on your own garage gym or fitness center, it’s not long before the landslide of offers flood your inbox. Demos of shakes, new gadgets, massages, free OCR race offers and more. Everybody has something they want to sell to your clients, 99.5% of these offers are shit. Nothing is free and all these offers will end up benefitting the third party. Avoid them.

4. IT WONT GO AS PLANNED

Nothing will go as planned. The key is to be flexible and roll with the punches. Goals will evolve and change. A brick and mortar business is a living thing. All businesses are. They change, grow, mature and evolve. However, they can also become stale and stagnant and need some reinvention. Be peprapared for chaos at any time.

 

5. SOCIAL MEDIA IS NOT THE ANSWER

So much emphasis is placed on being visible on social media to grow your business. Facebook pages, Twitter, YouTube, it goes on and on. Bottom line, and this has been my biggest struggle, going out to meet new people. Be visible in your community. The best way to grow your business is by being a name in your community. Participate in sports, be active in local government or other activities in your area. This, will help you more than social media. The more people you meet and speak to you about your work, the better.

 

 

Going from fitness coach to fitness entrepreneur has been a rich yet painful experience. Not only do you coach your team, but you now are in control of many more aspects of fitness. Everything rests on your shoulders. One thing I can suggest, find a mentor to help you achieve your goals. Do your research and make a plan!

 

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Around November of 2014 I lost my mojo. I had no desire to workout, blog, or do anything else related to my personal exercise or business study. I became burned out on fitness.

 

In three consecutive weekends with Team Superhuman, I ran Spartan Super, CMC Philly and Vermont Beast. I was sick, beat and tired. I had no desire to pick up a weight or do a pull up. My diet suffered tremendously. Then, with almost the entire team we traveled to South Carolina and killed the SC Beast for good measure. I was so done with fitness.

 

In addition to the physical strain, my brain was fried as well. Being the owner of your fitness business also carries a huge burden. Now, my facility is no huge operation. I operate a garage gym. Literally a gym in a garage I rent. There is no bathroom, no heat and no air conditioning. Much of our equipment has been fabricated in my basement or donated by team members. It has helped me break free of being employed by a fitness corporation, and call all my own shots, however this freedom comes with a price.

 

 

First, there's marketing. Now, this sounds easy enough, but it is not. There are so many gurus on the web with all the keys to success on how to market your fitness business. However, this flood of gurus has so much conflicting information, it becomes maddening trying to sift through everything. One person says market on Facebook like this, another person says no, market like that. Have a blog, link it to all your social media, post at this time, but not that time, post this, but not that. It made me crazy and crushed me with anxiety. When you go to school little to nothing is taught about the business side of fitness. And make no mistake, it is a business. I encourage anyone who is going to school for personal training with the hopes of becoming there own boss to educate themselves on the marketing of your fitness business as well.

 

November rolled in and I was physically and mentally decimated. Fitness sucked. The business side and my personal pursuit of wellness became a chore. The only fun I had was coaching classes. Seeing people make progress, pull a muscle up for the first time, hit a PR on a deadlift, that was fun. Everything else sucked. After opening the doors and being in business for a year, I was doing fine. Attendance stayed steady, we had made great progress in 2014. But I didn't want to do it anymore.

 

 

December arrived, and I took a much needed 10 day vacation in the Caribbean.

 

 

 

 

 
Time away from the world really allowed for reflection. Did I want to run the Superhuman Barbell Club anymore? Could we ditch the lair and workout at a local chain gym? Do I really want to put the monumental effort into marketing in 2015? These questions and more needed to be answered.
The answer always remained, will it be fun? Im pushing 40 years old, and Im tired of doing things that are not fun. If it isnt fun, its not worth doing. My grand conclusion, I'm ditching the gurus, and doing what I want, how I want, and will have fun doing it. Do I want to see Team Superhuman take over the world in 2015? The answer is a resounding YES!
 
The difference is, this year the focus will be more on fun than anything else. I'm back in the lifting game, and have decided that instead of leading the team from the front of the class, I will be in the trenches of the WOD's with them. I'm looking forward to this new outlook, and the reults that will come of it.
 
As I sit here writing this I am a hefty 227 pounds. The fire has been reignited, and I am looking forward to some stunning physical and athletic results for Team Superhuman in 2015. Bread pasta and manufactured foods have been cut from my diet. For the past several days I have made great strides in maintaining a lifestyle where I eat animal flesh, veggies and fruits, leaning heavily towards embracing the paleo lifestyle. After a cruise and the Holiday season, an extreme reboot of my system is in order. So, here it goes!
 
 
Thank you for reading!!! Check out my journey on Instagram. And Please Share!!!
 
 

 

 

Recently the some of ladies of Team Superhuman took time out to show off their bad-assness in a photo shoot. The ladies have spent the last year achieving tremendous physical results, but look damn amazing as well.

 

They are all proof that weightlifting has tremendous benefits, strong truly is the new skinny

Chriss shows of her abs.

War Machine in the over head squat

 

The Champ has killer legs

Black Widow with sweet back and shoulders

 

Back and shoulder art

Keeping it risqué

 

Vandana with some intensity

 

At 55 years young, Vera is an inspiration to us all.

 

Huge thanks to the ladies who make Team Superhuman so extraordinary. Donna K is our Team Photographer, and without her talent, these great shots wouldn’t be possible! Thank you!

 

Learn more about Team Superhuman here.

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This year Team Superhuman will send almost a dozen athletes to complete their Trifecta at the Spartan Beast in Carolina. A few of our athletes have already completed their trifecta via the Vermont Beast World Championships.

As a competitor, I can tell you Vermonts course is truly the most difficult run I have ever encountered. The physical and mental test on this course is unyielding from beginning to end.

As a coach, it has been a rewarding experience to see so many people from the Superhuman Barbell Club/Team Superhuman conquer this epic event. Members of our Team come from all ages and backgrounds, but one thing is for sure, they have trained vigilantly over the past year to accomplish a goal few have reached.

Below are our four World Champions, and Trifecta medalists. The ladies on the left will be reaching the monumental goal of Double Trifecta this year.

 

The hybrid training model at the Superhuman Barbell Club is ideal for anyone looking to compete in any type of OCR, especially Spartan. We combine body weight exercises with barbell work as well as running. This model has helped shape top notch athletes. We can also help anyone looking to change their lifestyle and accomplish any fitness goal.

Become your own champion. You don't need gimmicks or special drinks to get in shape. Hard work, discipline and an incredible support system will help you become Superhuman.

 

Learn more about the Superhuman Barbell Club HERE.

 

Hell week continues as we tackle our benchmark Rich.

 

 

Learn more about the Superhuman Barbell Club HERE.

 

We end Hell Week with our benchmark Camille.

 

 

Learn more about the Superhuman Barbell Club HERE.

Starting October 8th we will be offering beginners classes at 9am.

 

Crossfits killer benchmark Murph pushes the team tonight.

 

Learn more about the Superhuman Barbell Club HERE.

Starting October 8th we will be offering beginners classes at 9am.

 

Tuesday we add the Crossfit benchmark Fran, as well as our own personal benchmark Gina.

 

Learn more about the Superhuman Barbell Club HERE.

Starting October 8th we will be offering beginners classes at 9am.