"The More You Bleed in Training, The Less You Bleed in War"

The title of this blog post, "The More You Bleed in Training, The Less You Bleed in War", is meant as a metaphor towards your training and the daily grind of life. 


The following post references a lot of Stew Smith's arctice, "Mental Toughness." 


Mental toughness has many definitions and is not limited to athletic performance and pain tolerance. Many men and women in our lives can be defined as "mentally tough." From the 85 year old gardener, or the senior manager, who it seemed never had a bad day. Much of mental toughness is simply attitude and self esteem. 


Philosophies on mental toughness vary across many spectrums but Stew's way is simply a catalyst he used to graduate SEAL training more than fifteen years ago. He believes in athletics that through tough workouts you will build mental toughness. Your body will start to buffer lactate better IF given the stimulus to do so - meaning we will physically adapt to get in better shape and our muscles will fail later and later and later until you can surpass perceived limitations. 


Mental toughness requires tough conditioning, but there is a fine line between pain and injury, of course. You really have to pay attention to your body to know what your pain tolerance is and how you can endure it longer. But once again pain is not injury, knowing how far to push yourself is key. 


After a tough workout the next day you will feel like carp and you have to WILL yourself to workout again. That too is mental toughness. Persistence and determination are all factors as well. 


I am of the personal belief that through tough physical training, proper mindset, and a high level of maturity that mental toughness is born. 




In your journey to find mental toughness remember to train hard, but smart. Rehab is a long and slow process that will delay your efforts significantly. 


- Colton Buege 

The Simple Benefits of Group Exercise

By Colton Buege


Barre, HIIT, hot yoga or a trusty old body pump session – these days we're spoiled when it comes to the variety of group exercise classes one can offer. If you aren’t quite sure what to do in the weight room, you feel confused when it comes to formulating your own killer routine, or you just don't have the fitness motivationto go it alone, signing up for a class is the perfect way to sweat it out.
Now science says there are more benefits to group exercise classes than allowing yourself take the reins - training with a group of other people has been proved to improve your quality of life.
According to research from the University of New England College of Osteopathic Medicine in the US, group exercise can potentially offer more health benefits than slogging it out alone.
Lead researcher Dr. Dayna Yorks explains: “The communal benefits of coming together with friends and colleagues, and doing something difficult, while encouraging one another, pays dividends beyond exercising alone.”
The study saw 69 participants undertaking a 12-week exercise program. The individuals were medical students, chosen for the fact that they work in a very high-pressure and stressful environment, and were given the choice of group exercise classes, or an individual workout plan to complete over three months.
Interestingly, the research found that those involved in group exercise reduced their stress levels by a staggering 26%, and also reported that they felt their quality of life had improved. However, the solo gym goers said they felt no real difference in either, despite appearing to have put a lot more effort into their plans.
In order to fairly assess which group was reaping the benefits, the researchers gave the participants surveys where they would detail their mental, emotional and physical wellbeing, rating how, if at all, they felt their stress levels and quality of life had changed.
Class goers were asked to attend a CXWORX class for half an hour at least once each week over the course of the 12 weeks. The intense class focuses on core strength and functional fitness, and by the end of the study these individuals reported an indisputable improvement in their overall wellbeing. As a team, their mental health reportedly improved by 12.6%, they felt their physical health improved by 24.8%, and their stress levels decrease by 26.2%.
On the other hand, the lone lungers were told that they could decide on the type of training they wanted to do, as long as they did it on their own or with a maximum of two other people. The results showed that these individuals ended up working out for twice as long as their class-going counterparts, but there was no real change in their stress levels. The most significant improvement was that the individuals perceived that their mental health had improved, to an overall tune of 11%.
Dr. Yorks continued: “The findings support the concept of a mental, physical, and emotional approach to health that is necessary for student doctors and physicians.”
Sounds like it could be worth swapping solo squatting for a spin session. Consider tonight’s workout sorted.

From Tread & Shred to...You're Dead


Everyone understands workouts aren't supposed to be easy. If you're getting in your car at 4:30am and trekking your way through April snowstorms in Minnesota you're motivated to continue your progress towards your ultimate goal. 


I can relate from Mark Anderson's 5am Men's Group Training class. I dread and look forward to that morning. 


New to inFIT is Mark and Jone's "Tread, Shred...You're Dead." With the addition of two treadmills to inFIT's training area programs such as this one pose a whole new challenge to our training clients. 


Here's a brief statement from Jone on how the program was created. 


"Here's how Tread, Shed...You're Dead came to be. NETA offers a training called Tread & Shred. MarK and I were waiting for the treadmills to so we could take this course, which we completed in February. After a long day of learning and training Mark and I were waiting for the first class to start. While chit chatting we started to brainstorm names for this new training option. I threw out of 'you're dead' add on and we thought we were pretty funny. Thinking more about it we also thought it was clever and it could catch on." 


The new program started just a few weeks ago and has been a huge success with our clients. We recommend adding it onto your existing package to achieve maximum results! We at inFIT want to join you on your journey to achieve your goals. Let us know how we can help. 


- Colton Buege 


Backed By Science: 3 Steps to Motivate Yourself


As humans, we are so good at thinking of what to do but so terrible at actually doing those things.


Problem is you’re skipping an essential step. I’m going to tell you what that is.


You rarely take emotions into account and feelings are a fundamental and unavoidable part of why humans do what they do. We can’t ignore our emotions. Our brains are structured so that when thought and feelings compete, feelings almost always win! But fighting those feelings doesn’t work; research even says this just makes them stronger.[1]


Focus on emotions. Knowing something isn’t enough to cause change. Make people FEEL something.[2]


We need to think to plan but we need to feel to act.


So if you’ve got the thinking part out of the way – how do you aggravate those emotions and get things done? Here are 3 steps that’ll help you!


1.    Get positive


When do we tend to procrastinate the most? When we’re in a bad mood.


Procrastination is a mood-management technique, albeit a shortsighted one. However, we’re most disposed to it when we think it’ll actually help. Far and away the most procrastination occurred among the bad-mood students who believed their mood would change with fun distractions.”[3]


Meanwhile, research shows happiness increases productivity AND makes you more successful.[4]


Monitor the progress you’re making and celebrate it. Nothing is more motivating than progress.


“The progress principle: of all the positive events that influence inner work life, the single most powerful is progress in meaningful work; of all the negative events, the single most powerful is the opposite of progress – setbacks in the work.”[5]


2.    Get Rewarded


Rewards feel good. Drawbacks feel bad. Both can work well for motivating you.


Rewards are responsible for three-quarters of why you do things!


“Researchers find that perceived self-interest, the rewards one believes are at stake, is the most significant factor in predicting dedication and satisfaction toward work. It accounts for about 75% of personal motivation toward accomplishment.” – Dickinson 1999


So treat yourself whenever you complete something on your to-do list. (Yes, this is how you train a dog but I promise it’ll work for you too)


What if you’re having trouble finding a reward awesome enough to get you off your butt? Try a “commitment device” instead:


For example: Give your husband $20. If you go and complete your Group Exercise class at inFIT you get your $20 back. If you don’t complete it, your husband keeps the $20.


Your task list just got VERY EMOTIONAL!


3.    Get Peer Pressured


 Research shows peer pressure can help kids more than it hurts them.[6]


Let me explain.


If you surround yourself with people you want to be it’s far less taxing to do what you should be doing.


“When people join groups where change seems possible, the potential for that change to occur becomes more real.”[7]


The Longevity Project[8], which studied over 1000 people from youth to death, had this to say:


“The groups you associate with often determine the type of person you become. For people who want improved health, association with other healthy people is usually the strongest and most direct path of change.”


Over time you develop the eating habit, health habits and even career aspirations of those around you. If you’re in a group of people who have really high goals for themselves you’ll taken on that same sense of seriousness.


Let’s sum it all up!


Got today’s to-do list? Great! That means the most rational thing to do now is stop being and rational be emotional. Get those emotions going:


1.     Get Positive

2.     Get Rewarded

3.     Get Peer Pressured


You can do this. In fact, believing is the first step!


Think of yourself as a motivated, productive person. How people feel about themselves has a huge effect on success.


“The first step toward improving job performance had nothing to do with the job itself but instead with improving how they felt about themselves. In fact, for 8 in 10 people, self-image matters more in how they rate their job performance than does their actual job performance.” – Gribble 2000



Forward this post to at least two friends and start holding each other accountable!!!


[1] https://www.bakadesuyo.com/2012/10/fight-feelings/
[2] https://www.bakadesuyo.com/2012/12/motivate-you/
[3] Temptation: Finding Self-Control in an Age of Excess
[4] https://www.bakadesuyo.com/2012/04/does-success-make-us-happy-or-does-happiness/
[5] The Progress Principle: Using Small Wins to Ignite Joy, Engagement, and Creativity at Work
[6] https://www.bakadesuyo.com/2009/12/paradoxically-study-shows-peer-pressure-is-a/
[7] The Power of Habit: Why We Do What We Do in Life and Business
[8] The Longevity Project