Thursday 3/14/19

Thursday 3/14/19

How to be a supportive partner. Talking to your significant other or loved ones about their lifestyle or, yikes, weight loss can be a tricky topic. Here are my do’s and don’ts to SUPPORT your loved ones on their wellness journey.
1. Do offer to workout together.Telling someone that you would exercise with them can go a long way. It can also motivate you to get to the gym too!
Did you know you can still bring a friend (or spouse) for free to Saturday’s workout at 9:30am?! 
2. Do be supportive.
Whether it’s acknowledging actions that your partner or loved one is already doing or finding something that motivates them and sneaking it into your lives, there are many ways to support your partner. And don’t just limit it to words and high fives; you can also do acts of service – like watching the kids so they have time to fit in a class, going grocery shopping together, or maybe buying new workout clothes to sweat in. Where can you be an active participant in your partner’s life? Where is it appropriate? What would they appreciate and find motivating?
3. Don’t be a Know It All. Hey, you know you already know everything, I know you already know everything … but your partner is not going to find every fact and opinion you throw out there very helpful. Overstepping can be easy to do, especially when you’re excited about your gym alter ego. You know your partner or friend. Do they get offended easily or have a soft heart? Or maybe they’re a normal human being and wouldn’t appreciate the kitchen cabinets being cleaned out of food you didn’t deem worthy.
This doesn’t mean you can’t give your partner advice. Just give them space to take it or leave it.
4. Don’t criticize. “Wow, are you really going to eat that cookie with all that sugar in it?!” No! Bad kitty. Don’t say that. * sprays water at you *
5. Do eat healthy. If losing weight isn’t high on your priority list, but it matters to your partner, this can be a difficult task! What makes matters worse is having drinks, eating out, and sharing a dessert can all be family fun events. If your partner is trying to eat healthier, be sure to join them on that journey. It will go a long way to be part of the solution rather than making their journey more challenging. Having them make a separate meal for you is not supportive (see point #2). Persuading your partner to go out for non-healthy foods is not supportive. Buying junk food for the house is not supportive.
Keep healthy food on hand. Do healthy things. Be a good example.
6. Do ask your partner what they need to be successful.Ugh, talk to my partner, do I have to?” YES. Mind reading is not an established form of communication. Something you find motivating might not work the same way for them. And as they go further down their personal journey, their needs may change. So talk to your partner and then LISTEN to what they say.

[Thank you for coming to my TED talk]

Announcements and Links
03.16 Krav Maga Workshop,  1-2:30pm. Here’s the link to register.
03.18 5am Class added to Schedule!
03.23 Krav Maga Workshop, 1-2:30pm.
Use this link to register.  Each Krav Workshop is $20 for members with the code MVMNT15. 
03.30 Savage Race.
 Send Guido an email (, contact him via phone (404 291-4567), or use our Google Form and let us know you want to run with us. 🎽🥈👟

Lastly, Happy Pi Day!

0:00 – 15:00
Jump Rope/Quick Feet 3 Minutes
Animal Mobility

15:00 – 25:00
Handstand Practice

25:00 – 30:00
Movement-specific practice

30:00 – 60:00

Levels 2-4

“Dirty Ponytail”

Barbell Complex:
Bent Over Row
Hang Power Clean
Front Squat
Strict Press
Back Squat
Good Morning
Behind the Neck Power Jerk (or Push press from the front)

2 unbroken sets of 8 reps each movement, then:

4 unbroken sets of 3 reps of each movement, adding weight when possible.

Special rules for plate loading:
You may have at most 2 pair of the same size weights as indicated below.

L3/4 – men may only add 25 and 45# plates (in any combination), women – 15 and 25# plates
L2 – men may only add 15# plates, women – 10# plates

For example, a L2 woman could either use 55 or 75#, a L4 man could do 95, 135, 145, 185, 225.
If you cannot complete the complex unbroken with ANY extra weight, just do 5 total sets of 8 reps with the empty bar.

Level 1

Kettlebell Complex:
Bent Over Row
Dead Clean
Push Press

Switch Hands and Repeat.

2 unbroken sets of 5 reps of each movement, then:

4 unbroken sets of 3 reps of each movement, adding weight when possible OR switching to a DOUBLE KB complex (for the windmill have one bell hanging down toward the floor while the other is overhead).