Coach Charis Cook

I can't tell you how many times I have felt too hungry, sore, tired, grouchy, sad, anxious, busy, stressed out to workout. And how many times I wound up performing way better than I thought I would.

Case in point: yesterday I was sooooo close to skipping. And then I squatted 185 for the first time in a hot minute. Felt 😎

Yes, in the last few years, it was a different story. And yes that was an incredibly scary and confusing time for me to learn to navigate. Also keep in mind though that my activity levels have been extremely high for many, many years leading up to that.

Reality is if your lifestyle is mostly sedentary, the best thing you can do for your body is move more. Also, it's important to remember that in the first few weeks, your body is probably going to be a little more sore, tired, and generally unenthusiastic about it. It needs time to adapt.

One of the greatest things regularly exercising can do for you is exposing yourself to discomfort. Specifically discomfort that is mostly within your control. Not only will you develop a higher threshold for discomfort in general, but you will learn to better interpret your body's chatter.

Do you really feel tired and need rest? Or would taking your mind off your job and family and life for a hour or so to focus on yourself actually do more for you? The only person that truly can know the answer to that is you. But if you don't regularly assess and learn about yourself, how can you ever really know what your body needs? Especially if nothing ever seems to help.

As I come back from and live with chronic nerve pain, I often have to remind myself that I can trust my body and my judgement again. And that if I overstep, I won't completely set myself back. I have continued to try to understand my body and therefore I can navigate in a way I couldn't before. You can, too. You are so much stronger than you think you are. And your body is capable of some truly amazing things.

But seriously, learn to lift weights. Start small. Gain confidence. Learn about your body. Stop playing small.

*t

It sounds ridiculous but exercise saved my life. I am not a lifelong athlete and I'm also not a gifted one. But in my darkest times it has given me purpose and an outlet for working through things that felt insurmountable. I got into this career field for that reason.

It wasn't until my 30s that I realized that I was actually pretty strong and could do some badass stuff. The more experience I gained as a coach, the more I realized that's actually true for all of us. Most of us are just never given the tools or encouragement to access it.

Over the last 3 years, my body rebelled. It locked up. If pushed myself at all I would feel like I got hit by a bus for weeks. I was weak and inflamed. I sucked at my job because I was exhausted and drained and scared and angry. And I had lost the one thing that ever made me feel whole. I honestly did not know what to do.

But fortunately, I have been practicing what I preach all these years. My dedication to making peace with and learning about my body meant that I just couldn't give up on myself.

I know I've made some version of this post so many times because I'm my own damn coach, too. And I'm so proud of us!

EVERY SINGLE STEP FORWARD is an accomplishment. Do not wait to celebrate your wins. The weight you move on the bar doesn't have to mean a damn thing to anyone but yourself. In fact it shouldn't.

Be your own biggest cheerleader and fan and believer. I haven't had many people in my life I've been able to count on but I'm so happy I have been able to count on myself.

10-8-6-4-2 Burpees
2-4-6-8-10 Double Clean to Push Press

You want strong glutes? Then kettlebell training is where it's at, especially heavy ballistics. That's why it's always around here.

Why? Ballistics train power and explosiveness, just like sprinting and jumping. And your backside is your body's main power producer.

FYI push presses are also considered ballistics, unlike the strict press. But the secret to a strong press is also in your caboose.

Remember: you have options with kettlebell complexes! Kettlebell training gives you so much variety in the day to day because regardless you always drill the same fundamental movement patterns. So get creative!

This is one of my favorite finisher complexes and I usually do it 5-1/1-5. But I feel AMAZING lately so I'm really having fun pushing myself rebuilding stamina, endurance, and conditioning.

Confession: I like burpees. I actually think they're kind of fun. They have been good to me. They made me a pushup machine at the beginning of my career. Before that I actually used to say I COULDN'T do pushups.🤐

Obviously that doesn't mean they are good for or even appropriate for everyone. I rarely program them because there are so many alternatives that haven't traumatized people (sorry Dez 😅). Plus most people could stand to improve their pushups first and foremost. Or hell, PLANKS!

Try this complex out and let me know how you did!